I agree with Sarah, pavement etiquette has got worse! Not all pavements where I run are that wide nor are there always pavements on both sides. So people need to be even more considerate, but sadly not everyone is.
Rick is right, most people don't stretch before parkrun. Only the speedys, and more serious turtle runners do. But for most people parkrun is more of a jolly, and non serious runners don't care that much about better performance, so just go out to have fun with friends.
Dynamic stretching is to activate and warm up the muscles, also testing range of motion. The muscles have to perform so after this they are ready. Afterwards you do static stretching to relax the muscles, obviously relaxing the muscles when they still have to go and do the work is not logical. This is what my fysio told me. Static stretches should be at least 30 seconds for every stretch to get the muscle to relax properly.
I have very bad ankle issues stemming from when I was young. I used to get constant ankle problems when I did static stretches before running. I would not be able to run for more than 3-4 times a week before running into problems. I am now doing dynamic stretches before and static stretches after a run. Currently running every day 😊🎉
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If you're running or walking on the side of the road, you should always move into oncoming traffic on that same side of the road -- that is, the left side of the road if you're in a normal country, and the right side if you're in a former or current British colony outside of North America, a former or present colony of a former British colony, a former or present colony surrounded by former or present British colonies, a lazy former Portuguese or Dutch colony, an island colonized by Celts, Jutes, Angles, Saxons, Vikings, Normans, Poles, and people from its former or current colonies, or some weirdo Asian country with a fixation on schoolgirls, really tall mountains or Thai food.
100% agree with Andy … if I made it to the start line of the Olympics, after training for years, I would be finishing unless it was physically impossible to do do so … might never get another chance.
Thanks Folks, I did my first easy run this morning, as usually every run is at full speed. I had Andy ringing in my ears saying that if you’re going out for an easy run, then keep it easy - just because you’re feeling good, don’t speed it up. I ran on feel, dropping ~ 30 to 45 secs off my usual pace, and it felt ok. To be fair I chose to run cross country and play my Rocky Montague, so it was easier to run slower as there wasn’t anybody around to see me run slow (my ego won’t let me be seen going slowly)!
Totally with Sarah on the pavement etiquette. In the UK, Rule 1 of the Rules for Pedestrians in the Highway Code states, "Where possible, avoid being next to the kerb with your back to the traffic." So, in most situations, you walk (or run of course) on the left... but 99% of Brits seem totally oblivious to this and it is so frustrating! I also think I heard something about walking on the left dating back to medieval times, where you would have your sword arm free to fend off passing assailants... but I couldn't find a good source for this.
That sounds odd to choose left in UK since then you walk the same direction as the traffic and can't see the cars since they're bind you, as in having your back to the traffic... I walk/run on the left in Norway for the exact same reason since here the cars drive on the right side along with bikes and scooters. And of course my sword arm is free during running since we don't drive on the left side😛
@@westerp If you're running/walking on the road then you should face the traffic (usually the right, unless it is a one-way road). However, we were talking about pavements. Therefore, if you were walking on the righthand side of the pavement then the car driving on the lefthand side of the road would be next to you.
Spanish here, from Barcelona. 53 years old, just turned 3 on August 3rd. I follow your channel, and given my low (or non-existent...) level of English, I use the translated subtitles. Still, as soon as Sarah started talking about where to go on sidewalks, I understood what she meant. In my case, if I can/I am conscious, I try to go on my right (as if I were driving here in continental Europe). They're annoying, but sometimes I find myself getting annoyed by seeing people occupying the entire width of the sidewalk, going on their left (I don't think everyone I meet like that is British or Japanese xD), etc. And I don't mean if there is a sidewalk on one side or the other of the road, but within the same sidewalk, on the same side of the road (so to speak). I also tend to avoid getting into the bike lane if it is on the sidewalk, although more than once I come across people cycling without using the bike lane and also going on the pedestrian part of the sidewalk (so to speak). customs, self-impositions...(however you want to say it) and I don't solve anything by getting angry so I get angry, but it seems I can't help it.... PD:Speaking of transitions, it's funny how flexible and how polite Sarah stretches, it bothers her how they occupy the sidewalk but don't stay and enjoy other people's takeout xD
As a slow asthmatic runner, if I don't do some dynamic work (bodyweight squats, in-and-outs, hamstring sweeps) gently before a run, my lungs just don't co-operate, blue inhaler or no. I don't aim to go for full range of motion in them though so as to avoid tears. I do 5k about 3 times a week so most people watching this probably go a fair bit further, faster and harder
I'm glad you explained with "pavement" was, I would have been wondering the whole time what you were doing in the middle of the road! And yes, that is a big pet peeve of mine too, people often don't have any awareness of the other. I find mobility helpful before a dynamic warm-up, especially since my job is sitting down, but I am guilty of not doing a proper cool down stretch after - something i need to work on! And yeah, come to BC (British Columbia) - you might find a nice bear on the trails! In the city trails, it's mostly coyotes I run into. And raccoons.
Another kudos point for you guys - you have convinced me that I can run intervals or tempo I will be able to run faster. This is, in fact true! I never thought I would be able to get faster. I'm not as fast as I was when younger (like 40), but I'm moving my butt better!
I'm with Andy on his explanation of why static stretch could lead to injury. In addition, it was once explained to me that the lengthening of the muscles that occurs during static stretches means that the muscles are relaxing and won't exert the full force when doing more explosive sessions. I paraphrase as I don't recall the full explanation - it did involve Golgi Tendon organs. A cracking podcast as always!
Can you update the warmup video then? As a non-english native speaker, I found it a bit difficult to understand what you were talking about (The pigden stretch??) I really enjoy your videos and use them as a very slow, very new, runner, to find inspiration and learn more about running.
Interesting discussion. I am not an expert, and cannot cite any research, so maybe don’t listen to me 😅 but, what I have learn from the past years, to gain something from static stretching, it needs to be much longer than 10secs (from 30secs and up). So if you do some static stretching that are less than 30secs, it should be fine because you’re not actually getting into that deep stretch, which it what you don’t want to do before exercising. Activating and mobilizing muscles is gonna get your body ready for your exercise, and plays a big mental component (for me at least). Even though I believe in warming up before any kind of exercising, some people don’t seem to need it and don’t get injured. For some, walking or running really slowly is enough of a warm up. I’m curious to know if there is a real scientific evidence out there that warming up prevents injuries.
I share your frustration with the pavement manners! I'd like to mention people with dogs too! Their leash covers the whole pavement, or if they are off it you can't trust that the dog will just ignore you and make space. On top of that, where we live people are barbaric they don't even pick up their dog's poops, and it takes the frustration on another level
It was my mega-stupid stretching after my training the ruined my hip. Something just burst one day and no one knows what it was. I suspect when it healed, it sort of healed the wrong way and left things in disorder somehow. So be careful when doing stretches is my humble advice. At least don't go into overdrive like i did ... Another great video. The Olympic Games was an awesome event.
@@runningchannel 5,5 years of utter hell. It got better when I stared training my hamstrings and gave up all training of my quads. But it has gotten worse again these past weeks. i suspect intervals is to blame. It never ends. Doctors are not helpers these days. Thank you.
In Sweden, the "ministry of transportation" (or how it's translated) says the following: - Walk, if possible, on the left side if using a road, or shared bike and pedestrian sidewalk - on roads for only pedestrians and trials, the side to walk on is not regulated, mutual respect applies. So I've always been annoyed at ppl walking on the wrong side (right side) but realized when I looked into it that I was taught a hyperbole by my old teachers. And as it says its acc not regulated for pedestrian side walks. So my tip is that if you're annoyed, look into it, it has made me relax a bit more 🙂
In the US, running/walking on the sidewalk/pavement/path, we always keep to the right. When my partner visited the UK, specifically London, she said that there seemed to be no rules on the pavements and it was free-for-all.
The current best practice on stretching is also echoed in martial arts training (an activity that often is VERY behind and glacially slow to change). Dynamic stretching, movements and activations that mimic the requirements of the main activity as part of the warm up, in a progressive manner. Then the main activity/session focus. And then any static stretching and flexibility work is done at the end of the session. In the old days it was hard static stretching at the beginning under the incorrect notion it helped people get flexible.
Wrt running on the pavement there actually is etiquette. Hierarchy system which applies to the highway, yes a pavement is part of the highway, the etiquette could broadly be aligned to speed. Priority must always be given to the most vulnerable. Top of the hierarchy are pedestrians. Everyone gives way to pedestrians no matter how annoying and sometimes purposefully blocking your way. Runners next, people cycling. Tbh this is one of the reasons why most of my runs are trail runs. On another note, I am using garmin coach to train for Leicester half marathon and Seagrave Wolds Challenge. I am always told to 'cool down at the end. I am ancient and remember using warm down though. 😂
Re stretching and warm up - in the Athletics Australia Recreational Running Coach courses the protocol is R.A.M.P. (heart Rate, Activate/Actuate, Mobility, Potentiate). Jog/Easy Pace to raise heart rate, Activate muscles e.g. lunges, squats, A, B, and or C skips, Mobility e.g leg swings, high knees, then Potentiate like strides or progressive shuttle runs.
I’m like Rick with only doing leg swings and hamstring sweeps… still battle a tight Achilles after a Fluoroquinolone induced tendinitis 1.5yrs ago and tend to do static stretches for fear of a pop. Tight outside hips as well. Where’s Manni the physio? :)
Oh god, don’t get me started on pavement running. The thing I really hate is when people see you, you are trying to move off to one side and they still won’t move. Those who fill up the whole pavement or dogs on long leads. I’ve had to jump over dogs.
Completely agree! There should be lanes in the sidewalk. Pavement etiquette... Love it. What about people who run in the opposite direction on the track? Yay or nay?
I wouldn't stretch right before a 5k race. However, I do spend about 30 mins on the foam roller & stretching before an Ultra marathon and also before my Sunday long runs. Makes a huge difference to how my legs feel at the end. When the race pace is 'very slow', and what you're trying to achieve is a reduction in tightness after a few hours, a pre run/race routine makes a lot of sense. For short races of anything up to say a half marathon, I could see it being negative to performance because there's no doubt the leg relaxation doesn't really make you feel ready to run hard and fast. All only opinions based on what does and doesn't work for me so YMMV. However, stretches and warm up can be different things and I'd always warm up before a short fast race.
I was always taught you should walk/run against the flow of traffic (on the footpath ideally) so you are able to avoid vehicles coming at you (which you're less likely to notice walk/run with the flow of traffic). I don't always hold to it. I tend to run on the side which minimises me having to cross the road.
I usually run on the right hand side of a pavement like you should on a road, especially if it’s a shared pavement with bicycles. Running on the right means bikes from behind will pass you on the left and you don’t or shouldn’t need to worry about them ploughing in to you. Any bikes coming towards you will need to go round you, they can see everything behind you and you’re aware of them and can jump out of the way if they don’t move over. I thought on a road and for safety you’re meant to run against traffic, not with it as Sarah said she does.
Sitting here in my "airCON" in Australia- I'm glad you said it Sarah, Rick talks funny! Have to agree on the path etiquette, treat it like a road (even if we're technically speeding on it as runners). But why do brits treat escalators like american roads, not british ones???
I always make sure I'm on the left when i run on to pavement. Unfortunately not everyone feels the same and the amount of people that bug me by dawdling along side by side is unreal. Also the amount of people who don't have their dogs on the lead is insane. I much rather go on the road and take my chances with the cars.
I was told by a coach in the '90s that static stretching cold ran the risk of muscle strains/tears and you should do statics, but only after a warm up.
Here’s another Sarah. People who walk their dogs on the parkrun course and don’t move out the way, forcing you onto slower grass. They literally have the whole space for 99.9% of the week!
Ours is a shared park and while some dog owners are a problem (don’t get me started on extending leads) the number of Parkrunners who ignore the race directors pleas to keep to the left are probably worse.
Warming up is a really interesting one and something I'm sure sports scientists are keen to get better answers for. As far as I'm aware evidence for the injury prevention element of it is weak to none while the performance benefits are better evidenced but still not fantastic. Also, totally agree on the pavement running lanes bit, I'm a strong fan of keeping running and squeezing through or if there is genuinely no space stopping dead infront of them so they have to move.
A friend was telling me that ParkRun doesn't allow ParkRuns in France or the US because the legal liabilities are simply too prohibitive. Is that true?
True. France then placed the conditions on Parkrun something like proof of medical/physical ability and waivers from every participant was required. The demand was obviously untenable so Parkrun France was halted.
I prefer to train and coach using RPE rather than paces. There are a number of variables that can affect what paces you can hit in a session e.g. recovery, sleep stages, nutrition, time of day or temperature. This being said, goal paces can be helpful measures and data for feedback in your training. If training for a time over a certain distance I would still include pace goals and expectations in your training but don’t necessarily become a slave to them. Trust the process.
Yes, pavement sharing is a big problem; Pavement etiquette is non-existent in Australia, especially in Sydney. Growing up, I was taught to be respectful, especially to the elderly, people with prams (even with a pet in the pram!), and to consider others. It is very disheartening to experience the lack of manners. Even worse is when you stop dead, as a runner, for other people to pass more easily, and they do not bother to acknowledge/thank the act when you have broken your training run for him/her/them.
Not only are there invisible lanes to the footpath (oriented the same as the driving rules in the country you are in), but the same extends to the aisles at the supermarket or any other type of shared pathway. Taking up the full lane, being on the wrong side or aimlessly wandering, is worse than eating someone elses delivery, but both are unforgivable.
Pavements in MK are big enough for a few people across especially as they’re cycle lanes too, I go with thinking you need to be on the left side both ways yet people seem to do either, and yes definitely when there’s groups they won’t care about people coming by, and you can see them coming from like 400m away and yet they won’t budge, I go with running as close to them as possible to get around them lol
I fractured my collarbone falling out of bed once right before 4 day hike with packs. Had no idea at the time. It become evident when I couldn’t lift my arm and my whole collarbone bruised all the way along after carrying the pack and having to cut the hike (for my whole year 10 class) short! Injuries are weird.
I warm up for performance more than injury prevention. If I don’t get 10 mins of easy jogging in plus some dynamics the first couple of kilometres feels really harsh.
The numbering in my area is confusing so it is common to get wrong deliveries coming to your door. I've obviously got decent neighbours as I'll always get my delivery. I'm an A, I'll point the driver to the correct address
By coincidence, I will be in Paris during the last few days of the Paralympics. Does anyone know whether there will be a Marathon Pour Tous or a fun run, like during the Olympics?
Pro-tip: instead of looking directly at people you're running towards, look over their shoulder on whichever side you want to pass on. Most people instinctively read this subtle cue and understand you want to pass on that side.
When it comes to warm up: i've got the 3 on my back by now. So last winter i started moving my body in all relevant ways before skiing that day. But haven't started to do that before running yet. Probably need the 4 on my back for that 😅
Should be walking against the traffic if the pavement isn't there so drive on the left then run on the right. If you split the pavement then shouldn't you stick to the right?
Flexibility isn’t even throughout the body so most people would benefit from testing a couple of runs changing the number of muscles/tendon stretched, type of stretch, pre and post session, or if they don't need to at all. I’ve always needed to stretch my calf but hamstring, quads, hip flexors, glutes are great
My mum broke her leg but thought she'd just strained the muscle badly. We finished our trip and explored Edinburgh. I insisted she see a doctor when we got home and that's when we found out. 🤷♀️
I was really hopeful they would really dive into the science of Shade vs Shadow. I can only assume they are saving that for a full dedicated video. I'm sure there is a lot of research required for what is certain to be a very lengthy and heated discussion.
I've got Coeliac Disease (severe gluten intolerance), so i have to be very careful about what I eat... But even if I could eat food that was mistakenly delivered to me, I definitely wouldn't! I grew up in a rough council estate and we had clothes stolen from an outside washing line by our neighbours a few times! 😂
I look forward to days when it's only 26° C. We've had over 40 days in a row with the temp above 26, over 40 on 5 different days. And that's in a "not hot place" in the US.
i dont warm up or stretch before a run, parkrun is usually my only run , occasionally do races , not often , but have hurt hamstring in last couple of weeks
The thing about people walking in lanes on the path is something that genuinely makes me want to destroy everyone. It's given a light-hearted tone here obviously, but think yourself lucky that people actually move and don't just take the whole path up, look at me like dirt, and then have me run on the mud where all the dog poo is likely to be 🙃 33 years old and it still happens to me. It's such an easy thing to move to the side, but for whatever reason people don't like the lanes idea, they like the path empire idea
@@runningchannelit is super disheartening but hopefully the lane etiquette lesson in this week's podcast will make some people more thoughtful. Team left lane all the way! ✌️
I do a lot of trail running. (In the US) the general rule is keep to the right and pass on the left. In most cases on a trail that works. I prefer running on the road vs running on sidewalk pavement but then my area is fairly safe to run in the road.
@@mariegreen2203that's cool that you also follow the rules of the road, but on the pavement :) I meant just generally though, even walking on the pavement and most people will not move to let you past 🙃 everyone has their internal struggles I guess
If you ran at VO2 max for a certain distance and in a given time and ran exactly the same time and distance but 15kg heavier , will your VO2 Max increase or decrease??
I never found any use for stretching before I run. The most miles I have ever run was half marathons. After those I have done some stretching but not much. I didn’t start running until I was in my 60’s and now I’m in my 70’s. hopefully no issues have arisen but I suppose my injury free time might be running out. 😏
Who would have thought that stretching would be such a polar-ising topic. Personally, I couldn't bear to go out and have made the Boo boo of not doing a warm-up, and run the risk of an injury would be panda-monium. Surely to suggest this topic, Andy would have to be smarter than the average runner and as sure as bears do the proverbial in the woods, I find it a bear necessity to stretch afterwards too.
The temperature acclimation is real. I live in Florida USA. It's gotten up to 112 heat index this summer and this morning I ran a 5:30 minute 5k PB and it was only 75. Temp definitely takes the endurance out of you.
Never stretch before or afterr a run unless i feel any tightness....i always walk a km before and after running and use my massage gun once cleaned up.
Electric scooters are my bête noir. Too many electric bikes/scooters hammering along the pavement illegally. A real issue. I wonder how many accidents have occurred this way.
@@valerieprema9432 Yep, they are really dangerous. If they smashed into at 20 mph on the pavement they'd break bones. Uninsured, they could depart and you'd never know who hit you. They can be so aggressive
@runningchannel I was glad to see your discussion of static stretching because like many others I was taught incorrectly in grade school to do the classic static stretches before running. My one point of contention is that even after the run static stretching can lead to injury later on. I have recently learned that keeping our muscles coiled like a spring is important. If you think of your leg as a spring loaded device you can imagine what I mean. Loose springs lead to too much lateral movement. I had a swollen ankle for literal years and was using hoka shoes and doing yoga to try and alleviate the problem. I read this book that made an argument that actually barefoot training and using horachas or minimal shoes (zero drop, low to no coushin) would train my feet and allow my leg to move properly. This is the only thing that worked and I learned also that most of the pain I was enduring from running was from over extending, having bad cadence, and heel striking. In short once I focused on and fixed my run form my pain disappeared.
Being vegan, there's a pretty good chance I could not have whatever was ordered. But more to the point.. what psychopath eats someone else's takeaway!?
Slim chance someone's gonna eat your order, so you're probably fine when ordering. (What's the point stating your vegan..... just get on with your life)
@@hman2912 I rarely get sick, no illness this year and never caught Covid despite my family as well. I’m fairly lucky where illness is concerned. This year had health check and all good and tested for bowel and prostrate with again all normal. I run to keep fit and all is very good 👍🏻
I'm so happy to hear that I'm not the only runner that gets irritated on people who don't move. Here in Sweden, we have lots of roads that are shared between bicyclists and pedestrians. When that happens, bicyclists keeps to their right and pedestrians to their left. I dont know how many times I almost got hit by a bicyclist because that person is watching their phone 🤦♀️ or pedestrians that don't know which side is left and right.
i get deliveries to my door for other people , but i wont eat them as i dont know what they ordered , and im very fussy , just to let you know if its just plain burger and fries or plain kfc , you can send me it lol
I agree with Sarah, pavement etiquette has got worse! Not all pavements where I run are that wide nor are there always pavements on both sides. So people need to be even more considerate, but sadly not everyone is.
It can be one of the most frustrating things as a runner
Yes the editing in the “how far can we run in 1 hr in Paris” was one of the best editing ones yet.
So glad you enjoyed it Marie!
Rick is right, most people don't stretch before parkrun. Only the speedys, and more serious turtle runners do. But for most people parkrun is more of a jolly, and non serious runners don't care that much about better performance, so just go out to have fun with friends.
How despicable, even the stroller pushers…
“Serious turtle runners”…. 😭 I feel seen.
Dynamic stretching is to activate and warm up the muscles, also testing range of motion. The muscles have to perform so after this they are ready. Afterwards you do static stretching to relax the muscles, obviously relaxing the muscles when they still have to go and do the work is not logical. This is what my fysio told me. Static stretches should be at least 30 seconds for every stretch to get the muscle to relax properly.
I just do a 1 to 2k slow pace warm up before my runs, maybe 1k cool down after long run, works for me,everyone is different
I have very bad ankle issues stemming from when I was young. I used to get constant ankle problems when I did static stretches before running. I would not be able to run for more than 3-4 times a week before running into problems. I am now doing dynamic stretches before and static stretches after a run. Currently running every day 😊🎉
If you're running or walking on the side of the road, you should always move into oncoming traffic on that same side of the road -- that is, the left side of the road if you're in a normal country, and the right side if you're in a former or current British colony outside of North America, a former or present colony of a former British colony, a former or present colony surrounded by former or present British colonies, a lazy former Portuguese or Dutch colony, an island colonized by Celts, Jutes, Angles, Saxons, Vikings, Normans, Poles, and people from its former or current colonies, or some weirdo Asian country with a fixation on schoolgirls, really tall mountains or Thai food.
Experience in the UK is that people don't always keep left on the pavement. It is so random.
I don’t think I would know the etiquette in the UK? In the US we run against the direction of traffic.
100% agree with Andy … if I made it to the start line of the Olympics, after training for years, I would be finishing unless it was physically impossible to do do so … might never get another chance.
Unless you had a sponsor and needed to stay healthy to make $ on your upcoming races. It’s a little tricky nowadays. 🫤
I feel as strongly about the pavement issue as Sarah does
Thanks Folks, I did my first easy run this morning, as usually every run is at full speed. I had Andy ringing in my ears saying that if you’re going out for an easy run, then keep it easy - just because you’re feeling good, don’t speed it up. I ran on feel, dropping ~ 30 to 45 secs off my usual pace, and it felt ok. To be fair I chose to run cross country and play my Rocky Montague, so it was easier to run slower as there wasn’t anybody around to see me run slow (my ego won’t let me be seen going slowly)!
Congratulations! That's a great first step!
Totally with Sarah on the pavement etiquette. In the UK, Rule 1 of the Rules for Pedestrians in the Highway Code states, "Where possible, avoid being next to the kerb with your back to the traffic." So, in most situations, you walk (or run of course) on the left... but 99% of Brits seem totally oblivious to this and it is so frustrating! I also think I heard something about walking on the left dating back to medieval times, where you would have your sword arm free to fend off passing assailants... but I couldn't find a good source for this.
That sounds odd to choose left in UK since then you walk the same direction as the traffic and can't see the cars since they're bind you, as in having your back to the traffic... I walk/run on the left in Norway for the exact same reason since here the cars drive on the right side along with bikes and scooters. And of course my sword arm is free during running since we don't drive on the left side😛
@@westerp If you're running/walking on the road then you should face the traffic (usually the right, unless it is a one-way road). However, we were talking about pavements. Therefore, if you were walking on the righthand side of the pavement then the car driving on the lefthand side of the road would be next to you.
Spanish here, from Barcelona. 53 years old, just turned 3 on August 3rd.
I follow your channel, and given my low (or non-existent...) level of English, I use the translated subtitles. Still, as soon as Sarah started talking about where to go on sidewalks, I understood what she meant.
In my case, if I can/I am conscious, I try to go on my right (as if I were driving here in continental Europe). They're annoying, but sometimes I find myself getting annoyed by seeing people occupying the entire width of the sidewalk, going on their left (I don't think everyone I meet like that is British or Japanese xD), etc.
And I don't mean if there is a sidewalk on one side or the other of the road, but within the same sidewalk, on the same side of the road (so to speak).
I also tend to avoid getting into the bike lane if it is on the sidewalk, although more than once I come across people cycling without using the bike lane and also going on the pedestrian part of the sidewalk (so to speak). customs, self-impositions...(however you want to say it) and I don't solve anything by getting angry so I get angry, but it seems I can't help it....
PD:Speaking of transitions, it's funny how flexible and how polite Sarah stretches, it bothers her how they occupy the sidewalk but don't stay and enjoy other people's takeout xD
As a slow asthmatic runner, if I don't do some dynamic work (bodyweight squats, in-and-outs, hamstring sweeps) gently before a run, my lungs just don't co-operate, blue inhaler or no. I don't aim to go for full range of motion in them though so as to avoid tears. I do 5k about 3 times a week so most people watching this probably go a fair bit further, faster and harder
I'm glad you explained with "pavement" was, I would have been wondering the whole time what you were doing in the middle of the road! And yes, that is a big pet peeve of mine too, people often don't have any awareness of the other. I find mobility helpful before a dynamic warm-up, especially since my job is sitting down, but I am guilty of not doing a proper cool down stretch after - something i need to work on! And yeah, come to BC (British Columbia) - you might find a nice bear on the trails! In the city trails, it's mostly coyotes I run into. And raccoons.
Another kudos point for you guys - you have convinced me that I can run intervals or tempo I will be able to run faster. This is, in fact true! I never thought I would be able to get faster. I'm not as fast as I was when younger (like 40), but I'm moving my butt better!
Tbf to the neighbours who took the take away, delivery guys often don't take the take away back (in my experiences of receiving random take outs).
I'm with Andy on his explanation of why static stretch could lead to injury. In addition, it was once explained to me that the lengthening of the muscles that occurs during static stretches means that the muscles are relaxing and won't exert the full force when doing more explosive sessions. I paraphrase as I don't recall the full explanation - it did involve Golgi Tendon organs.
A cracking podcast as always!
Can you update the warmup video then? As a non-english native speaker, I found it a bit difficult to understand what you were talking about (The pigden stretch??) I really enjoy your videos and use them as a very slow, very new, runner, to find inspiration and learn more about running.
We will see what we can do!
Thoughts about foam rolling before a run to loosen you up?
Interesting discussion. I am not an expert, and cannot cite any research, so maybe don’t listen to me 😅 but, what I have learn from the past years, to gain something from static stretching, it needs to be much longer than 10secs (from 30secs and up). So if you do some static stretching that are less than 30secs, it should be fine because you’re not actually getting into that deep stretch, which it what you don’t want to do before exercising. Activating and mobilizing muscles is gonna get your body ready for your exercise, and plays a big mental component (for me at least). Even though I believe in warming up before any kind of exercising, some people don’t seem to need it and don’t get injured. For some, walking or running really slowly is enough of a warm up. I’m curious to know if there is a real scientific evidence out there that warming up prevents injuries.
Tempo runs qre the hardest to gauge for me, I'm glad fo4 the question sections and the delightful puns😂❤
I share your frustration with the pavement manners! I'd like to mention people with dogs too! Their leash covers the whole pavement, or if they are off it you can't trust that the dog will just ignore you and make space. On top of that, where we live people are barbaric they don't even pick up their dog's poops, and it takes the frustration on another level
It was my mega-stupid stretching after my training the ruined my hip. Something just burst one day and no one knows what it was. I suspect when it healed, it sort of healed the wrong way and left things in disorder somehow. So be careful when doing stretches is my humble advice. At least don't go into overdrive like i did ... Another great video. The Olympic Games was an awesome event.
Oh no! So sorry to hear about your injury! How is it feeling now?
@@runningchannel 5,5 years of utter hell. It got better when I stared training my hamstrings and gave up all training of my quads. But it has gotten worse again these past weeks. i suspect intervals is to blame. It never ends. Doctors are not helpers these days. Thank you.
Some great content for all runners. Thanks team.
In Sweden, the "ministry of transportation" (or how it's translated) says the following:
- Walk, if possible, on the left side if using a road, or shared bike and pedestrian sidewalk
- on roads for only pedestrians and trials, the side to walk on is not regulated, mutual respect applies.
So I've always been annoyed at ppl walking on the wrong side (right side) but realized when I looked into it that I was taught a hyperbole by my old teachers. And as it says its acc not regulated for pedestrian side walks. So my tip is that if you're annoyed, look into it, it has made me relax a bit more 🙂
wow that's very precise!
19:18 When doing slow runs, is it better to maintain your normal cadence and have smaller steps or maintain your normal stride and reduce cadence?
I know I ought to be doing drills before running but I’m pretty sure I don’t have the necessary coordination to do them without injuring myself
Me watching the ABC skips and trying to figure out how the heck to make my legs do them 😂
In the US, running/walking on the sidewalk/pavement/path, we always keep to the right. When my partner visited the UK, specifically London, she said that there seemed to be no rules on the pavements and it was free-for-all.
The current best practice on stretching is also echoed in martial arts training (an activity that often is VERY behind and glacially slow to change). Dynamic stretching, movements and activations that mimic the requirements of the main activity as part of the warm up, in a progressive manner. Then the main activity/session focus. And then any static stretching and flexibility work is done at the end of the session. In the old days it was hard static stretching at the beginning under the incorrect notion it helped people get flexible.
Wrt running on the pavement there actually is etiquette. Hierarchy system which applies to the highway, yes a pavement is part of the highway, the etiquette could broadly be aligned to speed. Priority must always be given to the most vulnerable. Top of the hierarchy are pedestrians. Everyone gives way to pedestrians no matter how annoying and sometimes purposefully blocking your way. Runners next, people cycling. Tbh this is one of the reasons why most of my runs are trail runs.
On another note, I am using garmin coach to train for Leicester half marathon and Seagrave Wolds Challenge. I am always told to 'cool down at the end. I am ancient and remember using warm down though. 😂
I thought it was only me when I see people not getting out of my running path.gladnto hear this. they clearly see me and hear me a km away too.
Re stretching and warm up - in the Athletics Australia Recreational Running Coach courses the protocol is R.A.M.P. (heart Rate, Activate/Actuate, Mobility, Potentiate). Jog/Easy Pace to raise heart rate, Activate muscles e.g. lunges, squats, A, B, and or C skips, Mobility e.g leg swings, high knees, then Potentiate like strides or progressive shuttle runs.
I’m like Rick with only doing leg swings and hamstring sweeps… still battle a tight Achilles after a Fluoroquinolone induced tendinitis 1.5yrs ago and tend to do static stretches for fear of a pop. Tight outside hips as well. Where’s Manni the physio? :)
Oh god, don’t get me started on pavement running. The thing I really hate is when people see you, you are trying to move off to one side and they still won’t move. Those who fill up the whole pavement or dogs on long leads. I’ve had to jump over dogs.
Completely agree! There should be lanes in the sidewalk. Pavement etiquette... Love it. What about people who run in the opposite direction on the track? Yay or nay?
Absolute nay!!
The takeout thing happened to us, twice this week. We just ask the driver what the name is and point them to the right house number
How do folk know the names of their neighbours? I couldn't even tell you the name of the people I live with.
I wouldn't stretch right before a 5k race. However, I do spend about 30 mins on the foam roller & stretching before an Ultra marathon and also before my Sunday long runs. Makes a huge difference to how my legs feel at the end. When the race pace is 'very slow', and what you're trying to achieve is a reduction in tightness after a few hours, a pre run/race routine makes a lot of sense. For short races of anything up to say a half marathon, I could see it being negative to performance because there's no doubt the leg relaxation doesn't really make you feel ready to run hard and fast. All only opinions based on what does and doesn't work for me so YMMV. However, stretches and warm up can be different things and I'd always warm up before a short fast race.
Do you find that stretching after your run makes you less likely to get a niggle or injury?
I was always taught you should walk/run against the flow of traffic (on the footpath ideally) so you are able to avoid vehicles coming at you (which you're less likely to notice walk/run with the flow of traffic). I don't always hold to it. I tend to run on the side which minimises me having to cross the road.
I usually run on the right hand side of a pavement like you should on a road, especially if it’s a shared pavement with bicycles. Running on the right means bikes from behind will pass you on the left and you don’t or shouldn’t need to worry about them ploughing in to you. Any bikes coming towards you will need to go round you, they can see everything behind you and you’re aware of them and can jump out of the way if they don’t move over.
I thought on a road and for safety you’re meant to run against traffic, not with it as Sarah said she does.
Sitting here in my "airCON" in Australia- I'm glad you said it Sarah, Rick talks funny! Have to agree on the path etiquette, treat it like a road (even if we're technically speeding on it as runners). But why do brits treat escalators like american roads, not british ones???
Hahaha is is a very odd way of saying it 😂
I always make sure I'm on the left when i run on to pavement. Unfortunately not everyone feels the same and the amount of people that bug me by dawdling along side by side is unreal. Also the amount of people who don't have their dogs on the lead is insane. I much rather go on the road and take my chances with the cars.
I was told by a coach in the '90s that static stretching cold ran the risk of muscle strains/tears and you should do statics, but only after a warm up.
Here’s another Sarah. People who walk their dogs on the parkrun course and don’t move out the way, forcing you onto slower grass. They literally have the whole space for 99.9% of the week!
Great one!
Ours is a shared park and while some dog owners are a problem (don’t get me started on extending leads) the number of Parkrunners who ignore the race directors pleas to keep to the left are probably worse.
Warming up is a really interesting one and something I'm sure sports scientists are keen to get better answers for. As far as I'm aware evidence for the injury prevention element of it is weak to none while the performance benefits are better evidenced but still not fantastic. Also, totally agree on the pavement running lanes bit, I'm a strong fan of keeping running and squeezing through or if there is genuinely no space stopping dead infront of them so they have to move.
A friend was telling me that ParkRun doesn't allow ParkRuns in France or the US because the legal liabilities are simply too prohibitive. Is that true?
Maybe France, but it definitely is in the US. There aren't a lot of them, but they're around.
True. France then placed the conditions on Parkrun something like proof of medical/physical ability and waivers from every participant was required. The demand was obviously untenable so Parkrun France was halted.
I prefer to train and coach using RPE rather than paces. There are a number of variables that can affect what paces you can hit in a session e.g. recovery, sleep stages, nutrition, time of day or temperature. This being said, goal paces can be helpful measures and data for feedback in your training. If training for a time over a certain distance I would still include pace goals and expectations in your training but don’t necessarily become a slave to them. Trust the process.
RPE is great! You're right through it does require you to trust the process more
Yes, pavement sharing is a big problem; Pavement etiquette is non-existent in Australia, especially in Sydney. Growing up, I was taught to be respectful, especially to the elderly, people with prams (even with a pet in the pram!), and to consider others. It is very disheartening to experience the lack of manners. Even worse is when you stop dead, as a runner, for other people to pass more easily, and they do not bother to acknowledge/thank the act when you have broken your training run for him/her/them.
Never eat food randomly delivered to your door. It could be poisoned. This has happened to people.
Not only are there invisible lanes to the footpath (oriented the same as the driving rules in the country you are in), but the same extends to the aisles at the supermarket or any other type of shared pathway. Taking up the full lane, being on the wrong side or aimlessly wandering, is worse than eating someone elses delivery, but both are unforgivable.
Pavements in MK are big enough for a few people across especially as they’re cycle lanes too, I go with thinking you need to be on the left side both ways yet people seem to do either, and yes definitely when there’s groups they won’t care about people coming by, and you can see them coming from like 400m away and yet they won’t budge, I go with running as close to them as possible to get around them lol
A new podcast? Still have to listen to 9/10 Paris podcasts.... so much to do.
Got to catch up hahaha
@@runningchannel Already at EP5 ! Enjoying it as always! Banter, science and "yeah, yeah, yeah" bij Sarah.
I fractured my collarbone falling out of bed once right before 4 day hike with packs. Had no idea at the time. It become evident when I couldn’t lift my arm and my whole collarbone bruised all the way along after carrying the pack and having to cut the hike (for my whole year 10 class) short! Injuries are weird.
I warm up for performance more than injury prevention. If I don’t get 10 mins of easy jogging in plus some dynamics the first couple of kilometres feels really harsh.
The numbering in my area is confusing so it is common to get wrong deliveries coming to your door. I've obviously got decent neighbours as I'll always get my delivery. I'm an A, I'll point the driver to the correct address
By coincidence, I will be in Paris during the last few days of the Paralympics. Does anyone know whether there will be a Marathon Pour Tous or a fun run, like during the Olympics?
Pro-tip: instead of looking directly at people you're running towards, look over their shoulder on whichever side you want to pass on. Most people instinctively read this subtle cue and understand you want to pass on that side.
The Bear puns got my 👍
I came here for the science, but then I got banter and puns. This was great!😂
So glad you enjoyed it Drew!
When it comes to warm up: i've got the 3 on my back by now. So last winter i started moving my body in all relevant ways before skiing that day. But haven't started to do that before running yet. Probably need the 4 on my back for that 😅
Should be walking against the traffic if the pavement isn't there so drive on the left then run on the right. If you split the pavement then shouldn't you stick to the right?
Flexibility isn’t even throughout the body so most people would benefit from testing a couple of runs changing the number of muscles/tendon stretched, type of stretch, pre and post session, or if they don't need to at all. I’ve always needed to stretch my calf but hamstring, quads, hip flexors, glutes are great
15 years ago (as a national level swimmer) we were told to never do static stretching before physical activities, so it's not that new
The rules in NYC are you run the same direction as traffic. Drive on the right side of the road; walk on the sidewalk on the right side of the street.
My mum broke her leg but thought she'd just strained the muscle badly. We finished our trip and explored Edinburgh. I insisted she see a doctor when we got home and that's when we found out. 🤷♀️
I was really hopeful they would really dive into the science of Shade vs Shadow. I can only assume they are saving that for a full dedicated video. I'm sure there is a lot of research required for what is certain to be a very lengthy and heated discussion.
😂
I've got Coeliac Disease (severe gluten intolerance), so i have to be very careful about what I eat... But even if I could eat food that was mistakenly delivered to me, I definitely wouldn't! I grew up in a rough council estate and we had clothes stolen from an outside washing line by our neighbours a few times! 😂
I look forward to days when it's only 26° C. We've had over 40 days in a row with the temp above 26, over 40 on 5 different days. And that's in a "not hot place" in the US.
i dont warm up or stretch before a run, parkrun is usually my only run , occasionally do races , not often , but have hurt hamstring in last couple of weeks
Might be worth warming up to avoid injury
Rick's way of saying "air-con" is more worrying than someone being "sock/shoe/sock/shoe". 😮
hahaha we'll let him know!
I am looking forward to learning about those dolphins!
Please keep us updated if Rick did the lunge with his left leg or is right.
We will find out!
The thing about people walking in lanes on the path is something that genuinely makes me want to destroy everyone. It's given a light-hearted tone here obviously, but think yourself lucky that people actually move and don't just take the whole path up, look at me like dirt, and then have me run on the mud where all the dog poo is likely to be 🙃
33 years old and it still happens to me.
It's such an easy thing to move to the side, but for whatever reason people don't like the lanes idea, they like the path empire idea
Sorry to hear that, people can be very unthinking sometimes
@@runningchannelit is super disheartening but hopefully the lane etiquette lesson in this week's podcast will make some people more thoughtful.
Team left lane all the way! ✌️
I do a lot of trail running. (In the US) the general rule is keep to the right and pass on the left. In most cases on a trail that works. I prefer running on the road vs running on sidewalk pavement but then my area is fairly safe to run in the road.
@@mariegreen2203that's cool that you also follow the rules of the road, but on the pavement :)
I meant just generally though, even walking on the pavement and most people will not move to let you past 🙃 everyone has their internal struggles I guess
If you ran at VO2 max for a certain distance and in a given time and ran exactly the same time and distance but 15kg heavier , will your VO2 Max increase or decrease??
I dig Rick's t-shirt. Mine is similar: EAT. MEAT. REPEAT.
Hahaha
I didn’t stretch before my 10k yesterday and i hurt a tendon in my leg, never done that before
Ouch! Lesson learnt?
Do warmup for parkrun (1-2k). No stretches.
I never found any use for stretching before I run. The most miles I have ever run was half marathons. After those I have done some stretching but not much. I didn’t start running until I was in my 60’s and now I’m in my 70’s. hopefully no issues have arisen but I suppose my injury free time might be running out. 😏
Who would have thought that stretching would be such a polar-ising topic. Personally, I couldn't bear to go out and have made the Boo boo of not doing a warm-up, and run the risk of an injury would be panda-monium. Surely to suggest this topic, Andy would have to be smarter than the average runner and as sure as bears do the proverbial in the woods, I find it a bear necessity to stretch afterwards too.
Did Rick actually use the term "stretch down" after a run? Is this the beginning of another "cool down/warm down" kerfuffle?
hahaha it might be...
Run towards the traffic so you can step out into the road, but I would of taken the takeaway...lol
worth it for the bear puns, alone! :D hahahhaha
I'm distracted by the books behind Sarah. Interesting reads?
Anyone know who wrote the book 'born to run'?
Titles of the other book?
Christopher McDougal wrote Born To Run 😁
The temperature acclimation is real. I live in Florida USA. It's gotten up to 112 heat index this summer and this morning I ran a 5:30 minute 5k PB and it was only 75. Temp definitely takes the endurance out of you.
Blimey that’s so warm!!
Never stretch before or afterr a run unless i feel any tightness....i always walk a km before and after running and use my massage gun once cleaned up.
Do you find that that works?
The mood on the channel is never ever grizzley.
Electric scooters are my bête noir. Too many electric bikes/scooters hammering along the pavement illegally. A real issue. I wonder how many accidents have occurred this way.
I've nearly been hit in the forest, on the trails by them!
@@valerieprema9432 Yep, they are really dangerous. If they smashed into at 20 mph on the pavement they'd break bones. Uninsured, they could depart and you'd never know who hit you. They can be so aggressive
I've never stretched before a run. I always tend to walk for a minute before I start
Soreness/tightness comes from bad form stretching not required
What do you mean sorry?
@runningchannel I was glad to see your discussion of static stretching because like many others I was taught incorrectly in grade school to do the classic static stretches before running. My one point of contention is that even after the run static stretching can lead to injury later on. I have recently learned that keeping our muscles coiled like a spring is important. If you think of your leg as a spring loaded device you can imagine what I mean. Loose springs lead to too much lateral movement. I had a swollen ankle for literal years and was using hoka shoes and doing yoga to try and alleviate the problem. I read this book that made an argument that actually barefoot training and using horachas or minimal shoes (zero drop, low to no coushin) would train my feet and allow my leg to move properly. This is the only thing that worked and I learned also that most of the pain I was enduring from running was from over extending, having bad cadence, and heel striking. In short once I focused on and fixed my run form my pain disappeared.
700 marathons finished. No stretching.
Glad I didn't myth this episode 😅
😂😂 bravo!
Should "stretch down" be "contract"? I mean, we're not allowed to say "warm down"...
Oooooo good point 😂
Being vegan, there's a pretty good chance I could not have whatever was ordered. But more to the point.. what psychopath eats someone else's takeaway!?
Bet they are a sock-shoe-sock-shoe person
😂😂😂
Slim chance someone's gonna eat your order, so you're probably fine when ordering. (What's the point stating your vegan..... just get on with your life)
What the foxtrot does being a vegan have to do with the price of tea in China?
Oooo triggered 😂😂
😂 I seldom stretch at all. 40 miles a week. Maybe I'll start next week 😅
Maybe give it a go 😂
I’d like to report that the facts presented about bears in Canada is correct 👍 😂
I never stretch before a run- the run takes long enough so don’t want to add on more time😢
It might be something you want to start doing if you can!
I came here for the banter and I got a whole load of useless science! I know, I'm really not funny, I'll kindly jog on! 😂
we enjoyed it 😂
I have never stretched before or after a run, and I never get injured. People say it will catch up down the line, but at 39, I'm still going well.
I’m 56 and exactly same as you, run out and stop at home, no stretching or cool downs but simply always run first mile the slowest.
@@markt2014 Do you heal like wolverine too and never get sick?
@@hman2912 I rarely get sick, no illness this year and never caught Covid despite my family as well. I’m fairly lucky where illness is concerned. This year had health check and all good and tested for bowel and prostrate with again all normal. I run to keep fit and all is very good 👍🏻
I'm so happy to hear that I'm not the only runner that gets irritated on people who don't move. Here in Sweden, we have lots of roads that are shared between bicyclists and pedestrians. When that happens, bicyclists keeps to their right and pedestrians to their left. I dont know how many times I almost got hit by a bicyclist because that person is watching their phone 🤦♀️ or pedestrians that don't know which side is left and right.
A cyclist watching their phone? Oh wow that's mental
That's so frustrating!
@tf-ok Wish it wasn't a problem. I just can hope that person don't drive a car and watch the phone while driving.
@@runningchannel that's why I often prefer the treadmill before running outdoors 😅
i get deliveries to my door for other people , but i wont eat them as i dont know what they ordered , and im very fussy , just to let you know if its just plain burger and fries or plain kfc , you can send me it lol
Hahaha a picky thief
i don’t think you guys realize that if you call attention to a segway it’s not really a good segway anymore 😭
😂