Coach & Physio Reacts to Viral Running Advice
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- เผยแพร่เมื่อ 23 มี.ค. 2024
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As a trail runner I always look down. I wouldn't survive a single run if I would not do this. Lots of roots, rocks, holes and other obstacles would cause a fall.
Yeah for sure when running on trails you need to look slightly down at places
Indeed, especially in the dark when I'm also trying to aim my headlamp at the mud/branches/roots/stones in front of my feet
Good point. I have to agree. I tend to glacne up now and then, but especially on steep downhills, looking down is rather essential.
@@wiesorix You need a better headlamp.
As a road runner in NYC I always look down. Too much animal and human feces, garbage, human spit, uneven pavement, and broken sidewalk.
I wish I ran as badly as Kilian!!!
Haha me too 🤣
Same😅
….every day
If I was half the athlete he was I'd be delighted.
you know theres is an idiot talking if someone refers to an elite runner to show how not to run - if i am about to learn a sport if always good to look how the experts do it - or look at the theory and try to find references by watching experts.
Running advice: "Avoid running"
Haha 😅
The _Runner's World_ corollary: when in doubt, don't run, and don't ever try to get better, but be sure to spend thousands on all this gear and clothing that we put in our pages.
Impossible 😅
For real though, the more I look into running content, the more I feel like I don't even know how to run
Many old out of shape men have told me (a 40 year old woman) that running ruins your joints. Not true. It helps. My parents have been sedentary most of their lives and were overweight and barely able to move much at my age. They are in bad health now. I will run to prevent that. It’s also great for your brain (blood flow to the brain).
I loved the warm up drills that require really explosive movement which would be much safer/easier if you warm up for them with a slow run......
Imagine criticising the best male ultra runner of all time. I would just block that account and get on with my life.
Haha yep 😅
I get maybe critiquing, but outright saying elite runners are running completely wrong is laughable.
Its called ragebait to farm engagement.. its bullshit but thats how they play social media
Running helped me lose 35lbs by following couch to 5k which starts with run/walk intervals, then a beginner half marathon programme plus resistance training.
Obviously the main thing was changing my diet, but running transformed my mindset towards health & fitness, and gave me the structure & discipline I needed to improve my diet in a sustainable way.
Having and a tangible goal to work towards really helped too - rather than just trying to lose weight, I wanted to be healthy and be able to run longer distances without putting too much strain on my joints. Rather than a crash diet then falling off the wagon, I made sustainable changes towards my goal.
I ran a half marathon last year and currently training for my first ultra :)
This is the one. My running didnt make me lose weight persay, but it gave me goals and a means to test and understand my own fitness. I adjusted the diet etc as a result, which helped me lose more weight
You ran a half marathon then started training for an ultra marathon? Are you skipping the full marathon and heading straight for ultra?
Look with your eyes not your head
meet you back in 10 years after your first knee and hip replacement surgery.
@@maxmeier532I don't mind knee replacement if the alternative is heart disease and type 2 diabetes
Hey Goran, watching your videos over the past year has inspired me to run. I have been avid walker for years but now running 5km, I hope to be able to run 10km soon and maybe 20km by the end of the year! Keep up the great videos!
Hey! Wow that’s so cool to hear thanks for sharing and congrats on getting into running! 😁
Similar to my journey into the sport - I used to only hike, then started doing ParkRuns. And I actually credit those years of extensive hiking with building my endurance-base, as it meant I had quite a lot to give in the early days of running. Many newer runners seem to really struggle with "easy effort" runs - often see newcomers just killing themselves on every run, simply because they can't "run" in their Z1/2 and it frustrates them so much (the very notion of run-walk, or switching a run for a brisk walk etc.) that they're just always Z3/4/5, and thus never improve. Good luck with your training! You'll go far so long as you keep things realistic and allow your body time for all the adjustments 😊
@@jtggardner Indeed. When I was trying to get back into shape, I ended up incredibly frustrated with the fact that I couldn't go my easy days at 8-9 minute pace. I happened upon slow jogging, which proved to be a good bridge. I _hate_ any run/walk mixture, because any time I've tried it, I could never get into any rhythm at all, because as soon as I started to feel the pace, that infernal timer would go off.
I like your approach on this kind of videos. People need to understand that physical activity has to be specific to themselves.
Thanks Göran, another great video so far. I'm glad you are still pursuing your TH-cam journey.
Glad to hear 😊
Keep doing what you are doing Fergus. The comments you have received, so far, demonstrate how important your messages are to all of us. I could have done with this message when I turned 32 and realised I wasn’t going to achieve the performances in my sport that I had trained so hard for. I am 59 now and look back on that now and realise what a journey I had! Enjoy the process mate and I look forward to seeing the adventure. 👍🏻🏃🏽♂️💪🏼
At 9:30 you mention that studies have shown that “experts” are unable to accurately judge running stride efficiency based on visual assessment alone. Can anyone link these studies? I am curious because I have always suspected that our idea of “perfect” running form is more of an aesthetic preference, while in reality bodies with different proportions will have slightly different maximally efficient running forms.
There has to be a science behind it because when I try the running form that feels most comfortable it looks silly but I feel so good running that way vs “standard” running form
Killian's running form is great! I've been running in long and middle distance races for years, as well as triathlons and so far without significant injuries. I've studied techniques and body mechanics over the years to improve my own efficiency, speed and endurance. There is nothing wrong with Killian's running that I can see from the video. As far as I can see, it is a good example of how and what to do.
I get all my running advice from roided up dudes with frosted tips
Same
I always choose a self disclaimed lifetime natural athlete with the biggest delts and the sickest retro style Oakley glasses.
Thank you Goran quality video really enjoyed it ❤
Glad you enjoyed it 😊
Great video. Thank you Goran.
Really good video. I’ve stopped stretching based on your video as I could not figure out why I always got injured when getting past 60k a month. Haven’t had a single injury since that video 🙌
Great video Goran, very well considered views that I agreed with throughout 👍
You seem an intelligent dude and give great commentary on running - take my sub and like!
As an older man but newer runner I have enjoyed your advice.
I have only recently appreciated just how long it takes me to really warm up. If I take the time to run or jog about 3 km I find I am in better shape for a longer session.
Your comments on warming gently were most helpful and timely. I have been struggling with how best to get moving at the start of a run. I have intuitively tended to just jog gently rather than stretching.
I am off shortly for a zone 2 run for up to 90 min. I think I shall walk and wave my arms and legs about gently, for longer than I have previously.
I shall ignore my pace and do my best to stay in my lower zone 2 by hr.
Wish me luck.
Great video as always. Thanks for the info :)
Thanks glad you liked it!
I latterly spent the first few year of my running focusing so much on my technique and trying to run on my toes, just cuz of some random video, now I run way faster and more efficiently with a heel/midfoot strike.
You clearly See if a Hobby Runner is giving "advice" or someone really knowing what he is talking about,Like you! Thank you for this Video and correcting those "advices"
Muchos gracias Goran , me encanta tu canal y gracias al traductor disfruto y obtengo mucha motivación cin tus videos.
Excelente videos mostrando muy buena información.
Muchas felicidades por tu trabajo y ánimo para que siga creciendo este maravilloso canal.
Un saludo ❤
Thanks for your nice comment and your support!
Great idea to analyze a pro trail runner while he's running on the track...
Thank you for the sanity check
Thanks for watching 😊
I support you short form content is killing us.
It is impossible to put a lot of meaningful info into 60 second video.
Context is a king and it is where truth is living.
Short form context makes us dumb, easy to manipulate and very on edge.
I will put money where my mouth is.
I run 3 times a week, you earned my subscription, Sir.
You make me want to keep running even with plantar fascitis keeping me down! Thanks Goran!
Good on you, Göran!
Great video! It might also be that some people deliberately give wrong advice, hoping that it will spark a long discussion in the comments :( still, it is good to hear the proper advice from you! Tack så mycket.
Thanks! Yeah you might be right about that!
So glad to see you addressing some of this kind of click-bait/over-hyped/quick-fix content that seems to be simply everywhere these days 😅 I even had a few of my older running mates send me some of these "instant results" training workouts, seeming to think that they had stumbled across pure gold - very disappointed!
Keep up the content as always! So much knowledge and inspiration to be had on your channel ✨
The short-form content out there is really convincing people that if they do something like swinging their arms the “correct” way that they’re gonna take five minutes off their next Parkrun.
Loved this video!! Badass
Thanks, glad to hear!
Confucius say, "Man who run with head held high, end up with sh*t on his shoe"! Of course you should be sighting the ground in front of you at all times.
Depending on the terrain, you can sight the trail 10 yards ahead of you no problem and keep your head level. Of course, if you’re running a mountain trail with lots of tree roots, you’ll be gazing a few feet in front of you.
i started running in late February and I REALLY wish I had seen your videos a lot sooner omg!! i ended up getting hip tendinitis which i’m currently in the slow and painful journey of recovering from because I had no training plan and ended up trying to run way too much way too quickly. i went from doing a casual 3k or 4k every other day to attempting 5ks every day for a week, and the day that i got injured i was going for 10k before my leg buckled out at 8k 😭 if i had seen your channel sooner i could have avoided all this, but it’s been very useful to hear what i can do in the future to prevent further injury! (this of course on top of what my own physio has told me haha)
Very interesting video. Regarding the 4x4 intervals, how is this increasing the risk of injury based on your past experience?
I agree with your point on the third video.
Stretching feels so good though, however I agree that static stretching is best done after the activity, not before
10:32 the best way to warm up is to do the activity you are doing on a lesser scale. So the best warm up for a run is to briskly walk and gradually move into a jog.
Goran, you always have such good videos. I agree with every point but I believe the last one could use more context. The 4x4 intervals, when done around 85-90% of HRmax, can actually be a very underwhelming workout if done with equal rest, especially for experienced runners. Once HR approaches 95%, then it is getting a bit harder, but still doable. Caution should be used with newer runners for sure.
Regarding the Jornet video, the unwritten rule has always been to not criticize someone who is a better runner than you are. Agreed, super frustrating.
What about the coach? 😂
Yeah, but that Vid made me angry, too...
I don't do warm-up drills because running IS warming up.
Watching my pace was really hindering my performance in the past, because as you said, I was pushing too hard. I started listening to my body more. Do I feel comfortable running at this pace? If yes, good. If not, slow down. Right now I think I have found a good mix of running at a pace where I feel, if I would go any faster, it would be just that little bit too much. That way, I notice great increases in my running time, while at the same time don't have to deal with unpleasant after effects like sore muscles. Right now my average pace is slightly above 6 minutes per km, with my goal being hitting exactly 6m/km. Yes, it's slow compared to other runners, but it's the pace I feel most comfortable with at the moment.
I am running regularly now, but to be able to do that, I transitioned from just walking, to walking and running in one session, and now to the point that my running sessions are just running. I did lose some weight (7-10 kg). I probably lost the most weight when I was walking and running together, so I definitely agree from personal experience that adding running to your walking is a great way to lose weight.
Hey Göran, new subscriber - great vid! As for somebody who always does stretches before my runs (due to previous knee / foot injury due to bad form), should I just warm up by doing other stuff? I'm overly flexible as you mentioned, and my knee overbends a bit, never thought about what you said before. Would love some thoughts regarding this! Tack :)
Yes, when I run off road on a trail I have to change angle. But before I knew about breathing when I was very young this was advice I was given to correct my running as I used to zone in diagonal towards the ground restricting breathing.
Off topic, but what brand is that grey hoody you're wearing? Looks comfy and something good to run in on colder days.
resistance training is actually very effective long term for weight loss because adding muscle mass increases your basal metabolic rate.
Yup. The best thing according to studies is always adding muscle mass, some cardio and a change in diet if needed.
From my experience it's diet first and foremost resistance training and cardio are for health stamina and strength not losing weight they can help but not the main thing
Hey Göran,
thanks for the great video. I actually saw the last video and was evaluating trying it out. Good to know your perspective on that.
I have another quesiton though. What can you say about the running surface/terrain? I claim to have learned that I tend to get more injured with my knee when I run on uneven surfaces like grassland, forest floor or gravel. Therefore, I decided a while ago to only run on tarmac when possible. Friends of mine say that only running only tarmac is the baddest thing you can do for your knees. Would you agree with that?
I'm open to changing my habits and running routes, but at the same time this cannot be this crucial can it? I'm wearing good shoes (Brooks Glitzerin) and I will soon get another pair to start rotation. In addition, I'm training for a marathon, yes, but at the moment I'm only running 40k a week spread across 3 to 4 runs with a maximum long run of 21k.
Happy to hear your or anyone else's take on this!
Thanks, Florian
Thank you for the information re 4x4.
It's wild to me that someone would put up a few arbitrary measures of allegedly good running form to conclude that an elite runner has bad form. It's one thing to rate what someone's running form looks like, and to my eyes Jornet's running looks beautiful, but shouldn't we rather focus on what someone can achieve with the form they have? If your form allows you to complete your training, reach your goals and stay injury free, that's at least good enough form in my book. Yes it can be helpful sometimes to pay attention to some cues like "keep upright", "keep your shoulders down", "try to land softly" to avoid overstriding etc., but everyone is built differently and as long as the way you run works for you, I think running form will likely improve naturally over time as your body becomes more efficient at running. At least that's what has happened for me.
Weight loss case in point. I was overweight training for marathon. I lost maybe 10 lbs from that after training for 6 months. I was running 60-70 mile weeks. Afterwards, I decided to just focus on my weight and cut my running back to 36-40 miles a week and really focus on my diet. I lost 50 lbs doing that. You are correct, weight loss is like 80% diet. Exercise can help you loose weight quicker but you’ve really got to focus on diet to see any results.
Loved your comments
Hello Goran, how about a video on how to run if your hip cartilage is worn out and gone?
When I ran my last 5k race, I thought I pressed start on my watch. 3min later I went on to check my pace, contemplating to raise it. And my eyes were met with the START command. It was then I decided to run the race with an effort I could manage to the end. And bang, I sub-20min for the 1st time. I was stunned to see 19:25 next to my name in the results log. Now I use my watch during my workouts to gauge effort of a pace (and also analyze my data after a run). I have made a decision to not run with a watch when it comes to running a race.
It is fascinating to me how bold some people can be with their claims. 😂 Their intention is good but in a wrong way.
Göran, what do you think about running at lower heart rates? Like the MAF heart rate training program? I have been running with low heart rate for a few years and it is easier to maintain ...
I completely agree with the second video. If you want to loose weight you have to create a caloric deficit. If you do this by being more active great!
you don't have to start running to lose weight.
You can though, and this is for person to person different; if you are not used to running and overweight, you should really carefully ease yourself into it.
Also for loosing weight you need a caloric deficit every day.
When you create this deficit with running you have to go running everyday wich is bad for muscles, joints and connective tissue
Of all of them #2 is probably the best advice for someone wanting to lose weight but as you say no mention of diet. Agree the others are probably best avoided 😅
Do you prefer as warm ups before running athletics alphabet exercises?
Watching the pace on my watch is key.
I hired a personal running coach and I had a really hard time to adjust to the slow pace running. At the start my speed was always increasing as soon i didn’t check my pace.
Pace alert is nice if your watch supports it. But make sure the range is okay for easy runs as hills or trails are like a are a lot slower than an easy flat road.
I was running marathons until I had two hip replacements. I’m 71. It has taken me three years, but I now run about 30 miles a week. I’ve lost a lot of weight but I am still overweight. Yes, I have to eat a little more to still have enough energy to run, but I have cut back on the calories. It’s a balance, but you can run and lose weight.
You mentioned a very interesting point and I would like some clarification. I'm quite of a beginner when it comes to running and I'm hyperflexible aswell + my kneecap is located higher than it should be. As a result I struggle A LOT with injuries, especially runners knee and ankle instability. How should I approach running? At this point I run for two weeks and then I'm out for a couple of weeks because of injury.. Shoud I stop stretching after runs and on recovery days?
ps. I really appreciate your sience based content, thankyou
as he mentions, avoid stretching, especially the joints that are hypermobile and the ones that are used in running. strenght training is usually a good start for people who get repeat injuries, since it strenghtens not only the muscle but the connective tissue, tendons and improves coordination. a good coach could help you with attaining optimized joint stiffness and stability.
On the subject of weight loss, as someone who's spent a lot of time in and on that subject the big reason to focus on resistance training when losing weight is to make sure you maintain as much lean mass as possible, to make it so you lose more fat proportionately. Few people just want to lower their total weight, they want to be leaner specifically.
Hi, as a physio myself i liked the video a lot. Just wanted to add some more nuance on weight loss. You said that cardio is superior to weight training when it comes to weight loss. I think thats only true if you count calories on a per hour basis. If you increase yout metabolic activ mass. (Muscle mass) You burn more calories over time. And weight Training is normaly very very safe.
Cheers
I used to actually follow that last guy, but he’s one of those people that think seed oils are the devil and drinks the rest of the stupid kool-aid the internet tries to convince people of. Knows very little and believes a lot of garbage.
I got really badly injured trying Pose running a few years ago!
I have struggled with plantar fasciitis. I believe I still need to stretch my calves prior to running. Is that a mistake?
Just out of curiosity, do any of these short-form video creators actually have any credentials of any kind? I'd like to see whoever was criticizing Kilian Jornet's technique run one race against him. The results would speak for themselves. I've been a subscriber here for a while because there is very good reliable information, as opposed to "content".
If you were only allowed to critique someone's technique if you're faster then most coaches wouldn't be allowed to coach.
It's better to judge by the merit of what they're saying, not how good they are at running.
@@tijgertjekonijnwordopgegeten credential can mean lots of things, in a coach its not about them as an athlete but who they train and how much can those people succeed at whatever you are coaching them at, be it competition, health, fitness, looks etc.
if a coach is criticizing a world class athlete's running form he better be good at raising runners to competitive success, fixing technique, improving results doing so etc.
I ran my first few years without a watch and running by feel is very nice
There is a huge difference in running on a track or a street run, and then running a trail run.
Göran looks like the king of Sweden when he was young
Another problem is that these "runfluencers" take their cues from each other's content, and judge success by engagement and follows rather than insight or usefulness, so the bold statements you mentioned are copied and become ever more prevalent. That's before you even get into the fact that their videos are primarily exercises in self-promotion, branding and advertising; running is just the vehicle through which it is achieved.
Yeah that’s very true!
The kilian "analysis" seems to think that kilian should be jogging not running or analyses the running as a jog.
All the points that the analysis criticizes come from kilian running with "high" speed thus longer strides. Were kilian to run slower then all those "negative" points would likely disappear.
What's a good alternate for the 4x4?
The Killian example is interesting because I see people using this deductive reasoning all of the time. They start by an assumption that a small detail is really important and go on to say that even elite athletes could be much better if they focused on that thing. When the fact is that it's more likely that the detail isn't as important as they think if you can reach an elite level with those "inefficiencies".
It's also stupid to base these things on just one type of running. Usually running technique gets bettee with speed until certain point. What is true for steady pace long runs is not true for race pace runs. It's all relative even within the training of a single individual
Question is whats your goal. I wanna finish my next ironman under 14h, by completing the marathon without walking. So I train long runs only, three times a week.
Static stretches tend to numb my proprioception and balance, i always do static stretching in the evenings or at the end of training and light dynamic stretches if they benefit the type of workout.
I haven't done static for a month and I'm so happy that the cramps are gone itself
You should see the Glitters and Lazers running video you will find it funny 😂
Goran out here sacrificing his dopamine receptors with tiktok so we don't have to!
May I ask why I shouldn't stretch if I'm hyper flexible?
Hei, Hvordan finner man løpesko som passer til foten din?
8:00 yeh, you obviously want your center of masss to be in front of you, towards the top, when running fast. You somehow have to counteract your striking force. May very well his form is wrong for a new runner, but that's just due to physical limitations changing the equation. You can also just see all the force transferred with his steps, he'd just fall backwards if his hip wasn't tilted. Long steps are also just faster if you have the leg strength, which I assume a world class athlete has.
Re. the 4x4, Daniels' Running Formula seems to prescribe just that (e.g. Blue Plan phase I): "15 min E + 4x4 min hard w/ 3 min jog + 15 min E"
Is this outdated advice?
Stiffness at the start of the run is normal. But as we continue, stiffness is not a problem
Good to see you correcting bad advice. I also want to point out that one statement about dieting is not correct. You say it is about eating different and less. But is not about eating less, since you cannot win that battle on the long run. It's like training to hard, fast result in the beginning but injury in the long run. But keep up the excellent work on advicing us on training.
This is why I hate social media, everyone trying to be a damn “fitness influencer” and trying really hard to sell a brand and spread incorrect medical information
Not everyone runs to lose weight I just got bored with walking everyday . When I started running i hated it and I now I love it , and I’ve started to slowly lost weight 😊.
Your English is really good.
Could you elaborate a bit on "stiff muscles" being a natural adaptation to running training and leading to a more a better running economy?
3:30 I think yeah for heavy runners don't do long runs more than 5mins early on, bicycle is be far more efficient and less brutal
So I shouldn’t stretch nor warm-up???
I completely agree with all points in this video, possibly with the exception of stretching. I admit that at the age of almost 59 I am definitely old school and was therefore brought up with post running stretching as the holy grail for runners, and so I still do post running stretching today. That said I think the most important advice any novice runner can get is to be very critical of where you get your training advice from. There is just so much nonsense going viral on the internet, some of it literally dangerous too, so my advice would be to join a running club, and if any additional training advice is required then look for a local professional and certified trainer/coach.
Funny how you disagree based on opinion as a reply to evidence-based claim. Classic internet
@@jonnenne Always pleased to add some fun into your life.
i mean just take the info in and dont disagree on principle, lack of mobility can be detrimental as much as hypermobility can, its about being balanced, knowing what you need and following the best practices. it doesnt help prevent injury, thats factual, but its not necessarily detrimental, just kind of a waste of time for anyone who doesnt actually need it.
one more thing i guess i have to say is pre-exercise stretching actually has preliminary data(compared to stretching related to injury prevention which has tons of evidence) showing an increase in injury risk with this modality due to lessened strenght and muscle tone.
Thank u Goran! U take down all those Renato Canova copys who think they know how to run or train! And they think that fit every runners! They do only those videos for views and get supports.
8:15 agree 100%. This person executes the pose-method of running (Dr Romanov) perfectly. Nothing wrong.
Need help with V02 max my watch says I did 17 min yesterday and looks like its hearth rate level thing? my max should be 170 Im doing 210 at 30 years inst the math 220- your age? this means I might need to check a doctor? cant get my hear rate down and after hard runs 1 or 2 days after it stays around 170 even walking, runner since im 16 should my heart be better?
220 - minus age is just a very broad rule of thumb. You might just have a high heart rate.
please see a doctor
Thank you, Göran, for sharing this video - I laughed my butt off. Is there really someone 'correcting' the running style of Kilian Jornet? How ridicoulos. What would this person say to the running style of Paula Radcliffe? 😂
Oh no.. I'm doing the 4x4 intervalls now, while training for a marathon and really like it and feel like they are doing good things for me. 😮
I've been doing them for a while now and are the only intervals that I've really connected with (and I've been injury free for a long while now, even though the load is quite high at this point).
Which other intervals would you recommend, especially for marathon training? Or have you already done a video on this?
Anyway, love your content and keep recommending it to all of my friends getting into running and even "experienced" runners.
The issue with 4 x 4 is that it's so hard that it prevents you doing a lot of volume. If you cannot do a lot of volume for other reasons (such as work and family commitments), then they're fine. Just avoid doing then close to other hard workouts
@@georgelane6350 thanks for the reply. That makes sense, the intervals are scheduled before a rest day and happen to have a family, so the length of these intervals and the intensity has fit my life perfectly.
I neglected intervals for the first two years after "discovering" running, so it was definitely a breath of fresh air to finally finding intervals that I "enjoy" and fit my schedule.
In Jack Daniels' Running Formula, the "I" (Intervals) workouts can look like a 4x 4' with 3' rest. For instance, 5x 3' with 2' rest.
The prescribed pace is just a few seconds faster /km than your 5k pace.
If you have a rest day after it and you feel recovered for your other workouts it's great 👌🏻
I am not super familiar with 4x4 but it sounds like too little volume for anyone training for longer distances. For half marathon or marathon runners, you should really have longer total time. If you want 4 mins per interval, you should have at least 6. But doing this same distance is so boring and not the mosr productive way. I would alter it from 600m to 3 km pulls with similar total mileage.
To be fair to the dude who said not to run, resistance training is way healthier for losing weight because you’ll actually lose fat and build muscle while focusing on your diet. Your metabolism will be way faster and you won’t have to just continuously suffer more and more if you only run and find yourself eating 1k cals a day and running 50 miles week 🧊 Running should be for health, not weight loss. Most people will just feel like shit and then get the weight back and then some.
Resistance training is superior for fat loss in the long term.
12:20 strava has height adjusted pace for that. I dont know how accurate that is tho
You can’t out train a bad diet. And. You can’t out diet bad training.
Aren’t the 4x4 supposed to be threshold intervals?
No it’s above threshold over 90% of max HR. When you run threshold intervals you can have more volume in your interval training than just 16min and still do more of them.
Yes, a threshold workout would be more about 25-30' of work, with a 5:1 work/rest ratio.
Here it's 16' of total work and 4:3 ratio.