Now, the most important technique to learn would be : how can you sleep 8+ hours 😅. Even if I'm really tired, go to bed early, don't set an alarm, etc... I still end up waking up 6 or 7 hours later. Sometimes fully rested but more often not
Because that's what you've conditioned yourself to do, it'll take some time to undo it. I used to get like 6 hours tops cause that was just how my day went and thought well I guess that's all I need. But then after covid and work from home changed around a ton of how I did things, now I can easily get 8 to 9 or longer if I don't set my alarm. Went to bed a bit later, slept longer, messed up my sleep schedule a bunch in the progress, but then when it settled back down I could sleep way longer. Your mind loves consistency if you always wake up around the same time, go to bed the same time it'll be very hard to change that without breaking up the schedule a bit.
You need Load management for sleep lol, already failing the bottom xD can't go from AVG 6 h sleep and think you gonna go back to 8 h from a month to another or over night just because you have a race next week.
I am happy to say that I didn't have any injuries so far. I ran 360km last year which isn't that much, but starting running while weighing 120kg was no easy feat either.
Coming from a weightlifting background into running I had to deal with the fact that I weighed more than must other runners and that made me more prone to some injuries. Dealing with plantar fasciitis while building a base was annoying but I was able to lower my intensity and keep running instead of completely stopping running(which is most of the advice I got). I made sure to pay close attention to my body to make sure I wasn't making my injuries worse and did exercises to strengthen the muscles around my foot. Now I'm pain free and easily running 40 miles per week. Thanks for your videos, they have given me a lot of knowledge to help manage my injuries and prevent any new ones from showing up!
I’m big myself, 6’3 270 pounds but it’s all about how your feet is hitting the ground and make sure you have the right shoes and make sure you get some custom insoles and it’s a game changer.
I think cross training also has a place along with strength training. Mountain biking is a great way to build strength with low impact while still improving vo2/threshold. I use it as cross training for my trail running. + it's really fun.
As always some great running tips. Thankfully we've moved away from static stretching, run as hard as you can, and "no pain, no gain" mentality of old.
In my opinion the most important thing is aiming for perfect technique. So many runners I see are moving stiff and awkward. Combining this with to much load and orthopedic disaster is pre programmed. Good form and coordination are the heart of every sport. Technique Drills are the way to go for success. Check out the running drills of Chari Hawkins on TH-cam and you will see what perfect running technique looks like and how to train for it 😎👍
I personally did all of this correctly and was still suffering from shin splints for years. It was only when I fixed my running technique that the problem went away. You should add that to the pyramid too. Also most videos on youtube have wrong running technique tips. I personally followed fredrik zillen for advice. Hope this helps someone.
Agree. Correct form is farm more important than strength training. Correct running form has a lot of studies to back it up, strength training does not.
Best running channel on youtube. Love your personality, video editing, music and way of structuring your videos. Also showing off the beautiful environment in your videos.
I truly admire your videos for their relatability. When I watch them, everything just clicks into place. Recently, I injured myself, and in hindsight, I realize I should have been more mindful of effective load management. Despite that sneaky feeling telling me otherwise, I pushed through during my last run, and now not running for a week. Your content and advice have been invaluable. Thank you!
Regarding flexibility, if anyone is experiencing reoccurring pain points, I would recommend going to a running focused physiotherapist. I had continuous lower back pain. The physio analyzed my running technique, gave me pointers in form and a simple stretching routine tailored to my body. Following their advise, and slow load management, I’m currently sitting around 50km/week pain free.
completely agree. I started running a year ago and a good friend recommended I start gently and increase the load by 10%. I listened to him and ran up to 30 km without any injuries and I am very tall and heavy. I also sleep and recover a lot even my mind wants to run too much
Helt nydeli å se dine videoer! Din edruelighet ift å problematisere fysisk aktivitet vitner om en kunnskap og forståelse som eg har til gode å se hos andre formidlere, også innenfor fysioterapien som eg tilhører selv, takk! :D
I have a marathon in 4 days and i got achilles tendonitis during marathon buildup, it couldnt have come at worse time. Slowly treating it right now and still consider running the race but i dont think you realize how much this video helped me mentally in a place where im at right now. Not to even mention I had to find out on my own that stretching leads to even more problems, especially in the early stages of tendon injuries and actually strengthening muscles and tendons is the way to go. Thank you so much for the video.
Since I started using foam rollers (2 difrent stifnes) plus easy excercises at home I'm injured free, I highly recommend it! Of course eating and sleeping + Load managmanet is also very important! I'm running c.a. 1500 - 2000 km per year. Great video btw!
This matches my experiences pretty accurately.. I've had three running-type injuries, one due to low strength, one due to acute fatigue built up over the course of a day, and one due to cutting my rest days down too rapidly. But they all end up being the same issue: doing things when the body lacks the strength to maintain safe and functional form. Whether because of a lack of preparation, or overexertion within a single session, or a lack of recovery between sessions, the injuries all happened because I tried to do more than my ankles/knee were able to handle safely. Bringing it back to the Pyramid, this means roughly 75% of staying healthy consists of knowing your limits and staying well below them.
I became a dad 2 months ago, I keep hearing “sleeping is important” trust me, I believe you but when a baby is waking you up 2-4 times per night the amount of sleep needed to feel rested feels different. I’m still going out to run, my wife is very supportive of my journey. I loved the video friend!
Sleep is important, but interestingly MODERATE exercise actually makes up for some of what you lost from sleep deprivation, according to multiple studies cited by Hubeeman and Peter Atia. I can definitely attest that the best thing for me after a bad night of insomnia is a decent half hour jog. However, given the increased risk of injury and sickness during your infant induced sleep deprivation stage, I would caution against pushing yourself TOO hard. Keep it moderate and consistent.
I fully agree, flexibility does not contribute to injury prevention. There are lots of other benefits but You should do it only after a run. If you really want to warm up it should be mobile not static exercises. I’m running everyday so keeping pace low first kilometres should do the warmup for you. It all comes down to load diet and sleep.
Best injury prevention I did was that I mostly stopped using watch during running. Staring at watch made me push harder and harder during runs until my knee gave up. Now a days I use watch only during interval sessions and rest of the runs I just listen to my body.
Great Video! Excellent info, I'm 49 and been running for probably 25 years somewhat consistently and it took me nearly 20 years to figure out that overtraining was dooming me to failure. Now at my age I'm extremely patient and slow in my progressions and haven't had an injury since(5+ years). I think I do feel better though when I do a few minute cool down and a little stretching after my running. If I just plop down on my couch after a run I tend to feel a bit more tight and sore in that evening and into the next day.
Intressant och viktigt. Personligen så skulle jag göra ett venndiagram med orden "träningsbelastning", "sömn och återhämtning (inkl föda)" och "flexibilitet och styrka". Har en annan klocka som jag tycker är helt fantastisk i att visa mig belastning och återhämtning. Verkligen ett hjälpmedel. HRV är speciellt nyttigt för att kortsiktigt anpassa träningsbelastning och återhämtning. Mvh, Mats - löpare sedan 1988
Great video again Goran. Common sense prevails and every runner should know that there is someone out there just waiting to take your money because they will tell you that there product or service will help your running. Contrary to all of the marketing, what I have learnt over 6 decades is good, sleep, a balanced diet (without supplements) and realistic weekly mileage will make insure you don't get injured.
Thank you this video, this is something most people don't want to address in this manner of what works and is important and what isn't so much. For posting the scientific study with the strength training portion vs just it's word of mouth. We need more of this with backed up proven proof documented vs just oh yeah do this and let me know in 4 weeks if it helps.
Shoes! Find the right make/model for your foot shape and running terrain. For me it was changing to foot shaped Altra shoes, solved my Plantar fasciitis and Morton’s neuroma
I would also say not running in old shoes. Several friends that run a lot and myself have had the same issue of running for years in the same shoes until they almost fall apart. At which point there is little absorbtion left in the shoe and so running just becomes very though on your bones, senews etc. So if you run half marathons or longer every year you should probably also remember to get a new set of shoes a year .. if not more often.
I’m surprised to see that you did not have running technique in the pyramid. I have in the past had quite a few injuries from over striding, One day I got a coach that focused on that and all the injuries slowly dissipated, I strongly agree to managing the workload, and I would say consistency in training plays a big role as well. Thank you for your great videos they are very helpful.
Strength training has become really popular with the “lift heavy and run” hybrid athlete stuff. Ended up with a back injury and now I focus on lighter weight higher rep stuff.
I love the Coros performance hub. I'm in a performance week, where I've taken additional rest, because I'm attempting a 10K PB tomorrow, in the Port Sunlight 10K. My coros fitness is 95.1 and my VO2 max is 57
Dead right about strapping being helpful to prevent ankle rollovers ❤ it's kept me mobile for years after losing proprioception following an ankle reconstruction.
Very good video. Nice to see that someone is pointing out that there are to much «snake oil-products» out there, and too many You Tubers recommend them
From my own experience, injuries are mostly self inflicted. Often, my injuries occur when I’m feeling really good, because I end up doing more than I can recover from
Yeah load and recovery are the primary factor. But the others can play a role too. Tape and the right socks helped me as blisters around my heel caused bad form. The lack of mobility will also ruin your form. Which makes it benefitial for people sitting around all day, but irrelevant for people with a more active job like physio. With strength it's the same for me. A good strength training allows me to stay coordinated and in good form even under bigger effort or volume. And with strength one should always mention coordination. Because pure strength wont do you any good, you need to control it aswell.
I started getting serious injuries, when I added strength training to my routine..... And I got them during strength exercises. I'm not saying you should not do it. I'm saying: if you wan't to do it, hire a expert to teach you how. Don't do as I did. Don't listen to some fiends advise, watch some videos on YT and then start basically on your own.
You're right. I started a 10k Training and forgot about strengh Training and for a week I had foot pain at the end of every run. It's getting better now after working out and Yoga. 😀 What do you think about using a foam roller?
As someone who is about to transition from being injured back into (hopefully 🤞) being back into training, I found a lot of this video helpful! Thanks Goran! Keep up the good work! (Also what is the music you used in this video?)
For me it has been very important to stretch after every run to prevent all sorts of pain in my legs. My situation is that I went from barely exercising to running regularly, and my flexibility was really poor. I recently tried not stretching after some runs, about 8 months after I started running, and it still caused me issues.
I'm dealing with hamstring tendinopathy at the moment and had foot and calf issues a year ago. I can definitely say that load management and a lack of strength training have been issues for me. I'm trying to fix that now and cross training to try to maintain fitness. A bit more sleep could probably help, too 😂.
I've been struggeling with IT band syndrom for the last 4 years and just recently I started focusing on strength training and load management. Not sure if it will help me stay injury free from now on but hoping for the best. Thanks for the video supporting us clueless NPCs haha
The problem with that strength training study is that it failed the primary endpoint of the group assigned to strength training (the “intention-to-treat” analysis). If you start looking at compliance, then you allow third factors to cause the association. Ask why would low injury people be highly compliant to a strength training program and the answer becomes obvious. It’s not strength training that’s preventing the injuries, but a lack of injuries that enables strength training and/or overall health that enables both strength training and injury-free running. Note that the low-compliance group had 89% more injuries than did the control - demonstrating the reverse effect. Given these caveats, I don’t think that study is informative.
Heavy resistance training is one of the number one ways you can prevent injury. Too many runners. Think you get better at running by just running, but that's just not the case. You have to slowly build your body to become more durable through running more volume, and resistance training to build more muscle to support your running.
I love running, but one thing I really struggle with is a sore knee. The reason is probably many years of football in my younger years. Incredibly frustrating, especially considering that it is often what prevents me from running more and longer.
I had same problem, big fan of knees over toes guy. I did sled, backwards treadmill, lunges and heel elevated squats for a few months and I don't get knee pain running any more.
I had both knee and hip problems in my 20s before I took lessons in good running technique. Knee problems come easily if feet lands before body and on the heel. Increasing cadence and shortening step is key.
Been depressed lately because I realized my Achilles tendinitis on my left foot is getting worse and worse. Can barely run 2 miles without it getting really aggravated and affecting me the whole day. Haven’t ran in a week. This really sucks as I get a lot of mental strength from running.
Hi Goran and thanks for a great video! I've been running for few months already and I'm quite found of this activity. Is equipment somewhere in the pyramid (f.e. proper shoes) and where would you place it in the pyramid if you think it makes its place there? (Personally I've been experimenting with different shoes and I have some nice results if talking about injury free running but would like to hear your valuable and experienced opinion) Thanks so much for your great advices, I truly think this video should get more views and coverage around the amateur runners society.
I estimate my training load by multiplying the distance by the pace of each run. So e.g. 10km@12km/h is 120. And if you run slower, like 10km/h I could up that to 12km and stay at the same load, which seems pretty logically sound to me. However I'm pretty curious if there are better formulas out there.
@@welcometomathy I disagree. My "natural form" made me suffer multiple injuries in my hips and knees. I changed it to a more traditional form (run tall, look straight, engage the core) now I am running more efficiently and no hip and knee pain.
Great video, load management is probably my biggest weakness as well. Thanks for reminding me to pay more attention to it :) What do you think about running form, in terms of injury prevention? Do you think its a good idea to go to a running coach for an analysis?
Thanks, great video! You mentioned taping to prevent ankle injuries.. I have a severe overpronation which is not ideal for running (achilles tendinitis etc.).. Do you think it might be a good idea to tape ankles before running to prevent injuries?
I recently bought some new running shoes and instantly picked up an injury. They were super comfortable in the store and had good reviews online as well. Is there any way to know if a shoe is going to give you problems before you take shoes for a proper run (or in my case 4)? Would also appreciate any tips to recover from knee pain.
Im also one of the guys on the sleep battle, earing in ok no probs on that im healthy, but my bed time procrastination is hard, i avg 6 h for years i try to set alerms abd things but its like life dont let me be in bed at that time and i dont have control over it, dont have kids
That's genetics don't focus on it 😅 check with your doctors if it's allergies or something. I look around my life what shock on temperatures and humidities you have around you like between outside and inside, maybe open more windows at home, dust off more, change sheets more often, shower colder and faster, use jacket, gloves, scarf, dont walk barefoot on cold floor use warmer socks run with less clothes being more aware of that helps me a lot. Kinda load management on that too, going form all day 25 degrees at home to 7 outside of I get sick
Single leg alternating hops in sessions of 2.5minutes every day as often as possible. I have tested this myself for over one year now. To be honest, I started without injuries and have not had any in years. POSE-method of running: works wonders too. Do not: work at the office without regular exercise breaks. (Sounds obvious, doesn’t it?)
This is kinda funny. I am sure your method isn't harmful and probably helps a bit. But it is literally an anecdote without any effect to show for (no improvement). This advice is kidna what Göran is going against in this video and in the viral advice commentary video.
@@jonnenne7:57 and 8:44 …. I consider single-leg alternating hops dynamic strength-training. It makes huge difference in conditioning the relevent muscles and tendons used by running and improving technique. 85% less injuries, sounds pretty significant to me at least.
@@nickvledder You can consider it anything you like but that isn't what the study did. You referring to the 85% improvement while having completely different methods is yet another leap in your logic. The study had 1 leg squat, forward lunges, side steps with rubber band, supine abduction with rubber band, side plank and diagonal lifts and foot supination with elastic band. This took on average 19 mins to perform. It also included foam rolling of legs which took 11 minutes to perform on average. On top of this, there is still the issue that you haven't seen any improvement by your own accord. So currently you are basing your advice on nothing. I am not saying there is no way for it to be useful, I am saying there is nothing to support your claim, not even any anecdotal evidence as you yourself said.
@@jonnenne Helps a bit? You interpret it anything you like, but single-leg hops in alternating fashion (10 left foot, 10 right foot) seem the new craze.
More flexible helps up to a point. Regular person can be so stiff that that alone prevents from running fast. You dont need ballerina or gymnast levels. Stretching for sure helps to achieve enough flexibility for running.
Watching this while injured :) I thought I try an orthotic insole to lower my knee pain with specific shoes and after the 3rd run i seem to have pinched a nerve in my hip. So my advice: Be careful with adding things into your shoes that can affect you biomechanics...
Yes it will also cause you back pain since you are transferring bad form up the leg and through the knee to the back. Go barefoot, read "Older Yet Faster" and fix the form and you'll be injury free for life!
How long did you take to recover from your injured foot? My tibialis posterior tendon on the left foot has been aching, so I'm not running at the moment
Thanks for a very informative and useful video as always👍🏻 Was suprised to not see that warming-up before a run was part of the pyramide, but maybe there are no scientific studies that support this that this helps to prevent injuries??
I think Göran considers it such a basic thing that it's not on this list. It would fall into "load management". That is just a big pandora's box of things to consider.
Now, the most important technique to learn would be : how can you sleep 8+ hours 😅.
Even if I'm really tired, go to bed early, don't set an alarm, etc... I still end up waking up 6 or 7 hours later. Sometimes fully rested but more often not
Me too, think we just dont need so much sleep.
Because that's what you've conditioned yourself to do, it'll take some time to undo it. I used to get like 6 hours tops cause that was just how my day went and thought well I guess that's all I need. But then after covid and work from home changed around a ton of how I did things, now I can easily get 8 to 9 or longer if I don't set my alarm. Went to bed a bit later, slept longer, messed up my sleep schedule a bunch in the progress, but then when it settled back down I could sleep way longer. Your mind loves consistency if you always wake up around the same time, go to bed the same time it'll be very hard to change that without breaking up the schedule a bit.
I also suffer from this right now. It has a very negative effect on my life
You need Load management for sleep lol, already failing the bottom xD can't go from AVG 6 h sleep and think you gonna go back to 8 h from a month to another or over night just because you have a race next week.
See a sleep therapist, I saw one for 6 weeks. Massive improvements in my sleep, would recommend
I am happy to say that I didn't have any injuries so far. I ran 360km last year which isn't that much, but starting running while weighing 120kg was no easy feat either.
Nice!
You can walk 4000km a day and feel amazing, but not with jogging
Did you do some strength and conditioning exercises ?
I do short warm up my shoulders and spine rotation before I run because my shoulder hurts after running sometimes. I am no stranger to hiking tho.
Running is different from jogging
The sleep bit was a real game changer for me. It's wild how much of a difference it made for my training.
hm sleep before and after ?
Coming from a weightlifting background into running I had to deal with the fact that I weighed more than must other runners and that made me more prone to some injuries. Dealing with plantar fasciitis while building a base was annoying but I was able to lower my intensity and keep running instead of completely stopping running(which is most of the advice I got). I made sure to pay close attention to my body to make sure I wasn't making my injuries worse and did exercises to strengthen the muscles around my foot. Now I'm pain free and easily running 40 miles per week. Thanks for your videos, they have given me a lot of knowledge to help manage my injuries and prevent any new ones from showing up!
Im a bigger boy also. It’s tough.
Can you tell me what steps you have taken to treat your plantar fasciitis?
Yea what’d you do, I’m in the same boat!
I’m big myself, 6’3 270 pounds but it’s all about how your feet is hitting the ground and make sure you have the right shoes and make sure you get some custom insoles and it’s a game changer.
I think cross training also has a place along with strength training. Mountain biking is a great way to build strength with low impact while still improving vo2/threshold. I use it as cross training for my trail running. + it's really fun.
As always some great running tips.
Thankfully we've moved away from static stretching, run as hard as you can, and "no pain, no gain" mentality of old.
Thanks, yeah for sure!
Doing some resistance training with full range of motion does alot more for the body than stretching.
Excelentes consejos, ❤muchas gracias Goran!!😊
In my opinion the most important thing is aiming for perfect technique. So many runners I see are moving stiff and awkward. Combining this with to much load and orthopedic disaster is pre programmed. Good form and coordination are the heart of every sport. Technique Drills are the way to go for success. Check out the running drills of Chari Hawkins on TH-cam and you will see what perfect running technique looks like and how to train for it 😎👍
I personally did all of this correctly and was still suffering from shin splints for years. It was only when I fixed my running technique that the problem went away. You should add that to the pyramid too. Also most videos on youtube have wrong running technique tips. I personally followed fredrik zillen for advice. Hope this helps someone.
Agree. Correct form is farm more important than strength training. Correct running form has a lot of studies to back it up, strength training does not.
So what exactly did you change in your running form? Did you used to have a heel strike? Alao suffering from shin splints
How exactly did you change your running form? Also suffering from shin plints
Strength training has helped me so much!
Best running channel on youtube. Love your personality, video editing, music and way of structuring your videos. Also showing off the beautiful environment in your videos.
I truly admire your videos for their relatability. When I watch them, everything just clicks into place. Recently, I injured myself, and in hindsight, I realize I should have been more mindful of effective load management. Despite that sneaky feeling telling me otherwise, I pushed through during my last run, and now not running for a week. Your content and advice have been invaluable. Thank you!
Hi, I am Italian , I thank you because with your video about knees you saved my life.❤❤
Thanks makes me very happy to hear 😊
Great video! Thanks for sharing this information.
Paying close attention to proper running form also has helped me a lot.
Regarding flexibility, if anyone is experiencing reoccurring pain points, I would recommend going to a running focused physiotherapist. I had continuous lower back pain. The physio analyzed my running technique, gave me pointers in form and a simple stretching routine tailored to my body. Following their advise, and slow load management, I’m currently sitting around 50km/week pain free.
completely agree. I started running a year ago and a good friend recommended I start gently and increase the load by 10%. I listened to him and ran up to 30 km without any injuries and I am very tall and heavy. I also sleep and recover a lot even my mind wants to run too much
Helt nydeli å se dine videoer! Din edruelighet ift å problematisere fysisk aktivitet vitner om en kunnskap og forståelse som eg har til gode å se hos andre formidlere, også innenfor fysioterapien som eg tilhører selv, takk! :D
I’ve watched like five running videos,the first ten seconds of hearing your voice made me want to run!Thanks coach
Haha is that a smalm insult?
@@BidchAssnikka-lu5lvnot at all I ran 9miles that morning,was my second attempt at it!…smalm?
@@3757590 wait ur first ever run was 9miles?
I have a marathon in 4 days and i got achilles tendonitis during marathon buildup, it couldnt have come at worse time. Slowly treating it right now and still consider running the race but i dont think you realize how much this video helped me mentally in a place where im at right now. Not to even mention I had to find out on my own that stretching leads to even more problems, especially in the early stages of tendon injuries and actually strengthening muscles and tendons is the way to go. Thank you so much for the video.
Great video! So nice to have a source of information I can trust to give solid advice based on science, not fishing for views. Keep it up, bro
Since I started using foam rollers (2 difrent stifnes) plus easy excercises at home I'm injured free, I highly recommend it! Of course eating and sleeping + Load managmanet is also very important! I'm running c.a. 1500 - 2000 km per year. Great video btw!
As a runner and physio from Poland I agree 100% good job educating people. 👏🏽🤙🏽
Thanks glad yo hear 😊
This matches my experiences pretty accurately.. I've had three running-type injuries, one due to low strength, one due to acute fatigue built up over the course of a day, and one due to cutting my rest days down too rapidly. But they all end up being the same issue: doing things when the body lacks the strength to maintain safe and functional form. Whether because of a lack of preparation, or overexertion within a single session, or a lack of recovery between sessions, the injuries all happened because I tried to do more than my ankles/knee were able to handle safely. Bringing it back to the Pyramid, this means roughly 75% of staying healthy consists of knowing your limits and staying well below them.
I became a dad 2 months ago, I keep hearing “sleeping is important” trust me, I believe you but when a baby is waking you up 2-4 times per night the amount of sleep needed to feel rested feels different. I’m still going out to run, my wife is very supportive of my journey. I loved the video friend!
yea its common knowledge that the 1st thing you sacrifice as a dad or mom is 2 years of sleep 😅
Sleep is important, but interestingly MODERATE exercise actually makes up for some of what you lost from sleep deprivation, according to multiple studies cited by Hubeeman and Peter Atia. I can definitely attest that the best thing for me after a bad night of insomnia is a decent half hour jog. However, given the increased risk of injury and sickness during your infant induced sleep deprivation stage, I would caution against pushing yourself TOO hard. Keep it moderate and consistent.
I fully agree, flexibility does not contribute to injury prevention. There are lots of other benefits but You should do it only after a run. If you really want to warm up it should be mobile not static exercises. I’m running everyday so keeping pace low first kilometres should do the warmup for you. It all comes down to load diet and sleep.
Best injury prevention I did was that I mostly stopped using watch during running. Staring at watch made me push harder and harder during runs until my knee gave up. Now a days I use watch only during interval sessions and rest of the runs I just listen to my body.
Great Video! Excellent info, I'm 49 and been running for probably 25 years somewhat consistently and it took me nearly 20 years to figure out that overtraining was dooming me to failure. Now at my age I'm extremely patient and slow in my progressions and haven't had an injury since(5+ years). I think I do feel better though when I do a few minute cool down and a little stretching after my running. If I just plop down on my couch after a run I tend to feel a bit more tight and sore in that evening and into the next day.
Intressant och viktigt. Personligen så skulle jag göra ett venndiagram med orden "träningsbelastning", "sömn och återhämtning (inkl föda)" och "flexibilitet och styrka". Har en annan klocka som jag tycker är helt fantastisk i att visa mig belastning och återhämtning. Verkligen ett hjälpmedel. HRV är speciellt nyttigt för att kortsiktigt anpassa träningsbelastning och återhämtning.
Mvh, Mats - löpare sedan 1988
Great video again Goran. Common sense prevails and every runner should know that there is someone out there just waiting to take your money because they will tell you that there product or service will help your running. Contrary to all of the marketing, what I have learnt over 6 decades is good, sleep, a balanced diet (without supplements) and realistic weekly mileage will make insure you don't get injured.
Thank you this video, this is something most people don't want to address in this manner of what works and is important and what isn't so much. For posting the scientific study with the strength training portion vs just it's word of mouth. We need more of this with backed up proven proof documented vs just oh yeah do this and let me know in 4 weeks if it helps.
Shoes! Find the right make/model for your foot shape and running terrain. For me it was changing to foot shaped Altra shoes, solved my Plantar fasciitis and Morton’s neuroma
I would also say not running in old shoes. Several friends that run a lot and myself have had the same issue of running for years in the same shoes until they almost fall apart. At which point there is little absorbtion left in the shoe and so running just becomes very though on your bones, senews etc. So if you run half marathons or longer every year you should probably also remember to get a new set of shoes a year .. if not more often.
I’m surprised to see that you did not have running technique in the pyramid. I have in the past had quite a few injuries from over striding, One day I got a coach that focused on that and all the injuries slowly dissipated, I strongly agree to managing the workload, and I would say consistency in training plays a big role as well. Thank you for your great videos they are very helpful.
Strength training has become really popular with the “lift heavy and run” hybrid athlete stuff. Ended up with a back injury and now I focus on lighter weight higher rep stuff.
I love the Coros performance hub. I'm in a performance week, where I've taken additional rest, because I'm attempting a 10K PB tomorrow, in the Port Sunlight 10K. My coros fitness is 95.1 and my VO2 max is 57
Finally subscribed don’t know why I waited so long
Dead right about strapping being helpful to prevent ankle rollovers ❤ it's kept me mobile for years after losing proprioception following an ankle reconstruction.
King cojones back with another banger upload
I love instructional videos that use the word "evidence" 👍
I agree . Coros is awesome
Thank you for your work! Really helpful!
Very good video. Nice to see that someone is pointing out that there are to much «snake oil-products» out there, and too many You Tubers recommend them
Thanks!
I like this overview. It is very important 👍 Is there not „Running Form“ missing here?
From my own experience, injuries are mostly self inflicted. Often, my injuries occur when I’m feeling really good, because I end up doing more than I can recover from
Yeah load and recovery are the primary factor. But the others can play a role too.
Tape and the right socks helped me as blisters around my heel caused bad form. The lack of mobility will also ruin your form. Which makes it benefitial for people sitting around all day, but irrelevant for people with a more active job like physio. With strength it's the same for me. A good strength training allows me to stay coordinated and in good form even under bigger effort or volume. And with strength one should always mention coordination. Because pure strength wont do you any good, you need to control it aswell.
good stuff! thanks for the video
Thanks for watching! 😊
I started getting serious injuries, when I added strength training to my routine..... And I got them during strength exercises. I'm not saying you should not do it. I'm saying: if you wan't to do it, hire a expert to teach you how. Don't do as I did. Don't listen to some fiends advise, watch some videos on YT and then start basically on your own.
Great video, thank you
You're right. I started a 10k Training and forgot about strengh Training and for a week I had foot pain at the end of every run. It's getting better now after working out and Yoga. 😀
What do you think about using a foam roller?
I had 2 injuries within the first 3 years of running. One after 4 months, and one after 9 months. Haven’t had one in around a year now!
As someone who is about to transition from being injured back into (hopefully 🤞) being back into training, I found a lot of this video helpful! Thanks Goran! Keep up the good work!
(Also what is the music you used in this video?)
Really good video!
For me it has been very important to stretch after every run to prevent all sorts of pain in my legs. My situation is that I went from barely exercising to running regularly, and my flexibility was really poor. I recently tried not stretching after some runs, about 8 months after I started running, and it still caused me issues.
Excellent as allways!
Thanks 😊
I manage to get by on less than 8 hours and remain injury free. Load management helps with this ! 😊
I'm dealing with hamstring tendinopathy at the moment and had foot and calf issues a year ago. I can definitely say that load management and a lack of strength training have been issues for me. I'm trying to fix that now and cross training to try to maintain fitness. A bit more sleep could probably help, too 😂.
Consistency (keep the machine oiled) and low intensity warm ups work for me.
You are missing a major part and that's technique and ankle strength would be very important in my opinion.
I've been struggeling with IT band syndrom for the last 4 years and just recently I started focusing on strength training and load management. Not sure if it will help me stay injury free from now on but hoping for the best. Thanks for the video supporting us clueless NPCs haha
The problem with that strength training study is that it failed the primary endpoint of the group assigned to strength training (the “intention-to-treat” analysis). If you start looking at compliance, then you allow third factors to cause the association. Ask why would low injury people be highly compliant to a strength training program and the answer becomes obvious. It’s not strength training that’s preventing the injuries, but a lack of injuries that enables strength training and/or overall health that enables both strength training and injury-free running. Note that the low-compliance group had 89% more injuries than did the control - demonstrating the reverse effect. Given these caveats, I don’t think that study is informative.
Heavy resistance training is one of the number one ways you can prevent injury. Too many runners. Think you get better at running by just running, but that's just not the case. You have to slowly build your body to become more durable through running more volume, and resistance training to build more muscle to support your running.
I love running, but one thing I really struggle with is a sore knee. The reason is probably many years of football in my younger years. Incredibly frustrating, especially considering that it is often what prevents me from running more and longer.
I had same problem, big fan of knees over toes guy. I did sled, backwards treadmill, lunges and heel elevated squats for a few months and I don't get knee pain running any more.
I had both knee and hip problems in my 20s before I took lessons in good running technique. Knee problems come easily if feet lands before body and on the heel. Increasing cadence and shortening step is key.
Been depressed lately because I realized my Achilles tendinitis on my left foot is getting worse and worse. Can barely run 2 miles without it getting really aggravated and affecting me the whole day. Haven’t ran in a week. This really sucks as I get a lot of mental strength from running.
Great video again, Göran! Would you please make a video about your Morton’s neuroma?
Hi Goran and thanks for a great video! I've been running for few months already and I'm quite found of this activity.
Is equipment somewhere in the pyramid (f.e. proper shoes) and where would you place it in the pyramid if you think it makes its place there? (Personally I've been experimenting with different shoes and I have some nice results if talking about injury free running but would like to hear your valuable and experienced opinion)
Thanks so much for your great advices, I truly think this video should get more views and coverage around the amateur runners society.
A most excellent video 👍🏻💪🏻😎
I estimate my training load by multiplying the distance by the pace of each run. So e.g. 10km@12km/h is 120. And if you run slower, like 10km/h I could up that to 12km and stay at the same load, which seems pretty logically sound to me. However I'm pretty curious if there are better formulas out there.
Load management is sure important. Wonder how this devise is different from stryd pod.
For me running sometimes with barefoot shoes also helps to stay injury free at age 66
I'm really suprised you did not mentionend running posture and form!
That's genetics, thas how naturally you run, everyone is different don't need to change anything if no pain
@@welcometomathy I disagree. My "natural form" made me suffer multiple injuries in my hips and knees. I changed it to a more traditional form (run tall, look straight, engage the core) now I am running more efficiently and no hip and knee pain.
@@welcometomathy "if no pain". Nice
What a surprise! The top three have never crossed my mind. Where does the data come from?
Great vid as always. I have definitely learned a lot from your experience. Can you link the papers you mentioned in this video please?
Evidence-based? Digestible? Take my thumbs up!
Great video, load management is probably my biggest weakness as well. Thanks for reminding me to pay more attention to it :)
What do you think about running form, in terms of injury prevention? Do you think its a good idea to go to a running coach for an analysis?
Hey, love your videos❤
Can you maybe link the papers that you cite in the description? Would be super interesting to be able to have a look into them!
Thanks, great video! You mentioned taping to prevent ankle injuries.. I have a severe overpronation which is not ideal for running (achilles tendinitis etc.).. Do you think it might be a good idea to tape ankles before running to prevent injuries?
I recently bought some new running shoes and instantly picked up an injury. They were super comfortable in the store and had good reviews online as well. Is there any way to know if a shoe is going to give you problems before you take shoes for a proper run (or in my case 4)? Would also appreciate any tips to recover from knee pain.
Im also one of the guys on the sleep battle, earing in ok no probs on that im healthy, but my bed time procrastination is hard, i avg 6 h for years i try to set alerms abd things but its like life dont let me be in bed at that time and i dont have control over it, dont have kids
Very stoical I like it.
good video
My problem is not that i get injured but that i get sick a lot.
That's genetics don't focus on it 😅 check with your doctors if it's allergies or something. I look around my life what shock on temperatures and humidities you have around you like between outside and inside, maybe open more windows at home, dust off more, change sheets more often, shower colder and faster, use jacket, gloves, scarf, dont walk barefoot on cold floor use warmer socks run with less clothes being more aware of that helps me a lot. Kinda load management on that too, going form all day 25 degrees at home to 7 outside of I get sick
Your diet is letting you down. I used to get very sick every winter. Not a sniffle in over ten years switching to an animal based diet.
i apreciate for the video but if you cite a study, you should link it somewhere.
What microphone do you use while running?
Single leg alternating hops in sessions of 2.5minutes every day as often as possible. I have tested this myself for over one year now. To be honest, I started without injuries and have not had any in years. POSE-method of running: works wonders too. Do not: work at the office without regular exercise breaks. (Sounds obvious, doesn’t it?)
This is kinda funny. I am sure your method isn't harmful and probably helps a bit. But it is literally an anecdote without any effect to show for (no improvement). This advice is kidna what Göran is going against in this video and in the viral advice commentary video.
@@jonnenne7:57 and 8:44 …. I consider single-leg alternating hops dynamic strength-training. It makes huge difference in conditioning the relevent muscles and tendons used by running and improving technique. 85% less injuries, sounds pretty significant to me at least.
@@nickvledder You can consider it anything you like but that isn't what the study did. You referring to the 85% improvement while having completely different methods is yet another leap in your logic. The study had 1 leg squat, forward lunges, side steps with rubber band, supine abduction with rubber band, side plank and diagonal lifts and foot supination with elastic band. This took on average 19 mins to perform. It also included foam rolling of legs which took 11 minutes to perform on average.
On top of this, there is still the issue that you haven't seen any improvement by your own accord. So currently you are basing your advice on nothing. I am not saying there is no way for it to be useful, I am saying there is nothing to support your claim, not even any anecdotal evidence as you yourself said.
Well, feel free to use any logic you want. I am just sharing my own experience which at least not contradicts aforementioned study.
@@jonnenne Helps a bit? You interpret it anything you like, but single-leg hops in alternating fashion (10 left foot, 10 right foot) seem the new craze.
More flexible helps up to a point. Regular person can be so stiff that that alone prevents from running fast. You dont need ballerina or gymnast levels. Stretching for sure helps to achieve enough flexibility for running.
Can you link relevant studies/data backing your claims? Thanks for the video!
Just started running again, didn't overload, but right calf is paining now😢 what should I eat now?😂😂
I need to use the word "quackery" more in my day to day.
Another great video Göran!
Haha yeah it’s a great word 😅 thanks and thanks for watching!
Watching this while injured :) I thought I try an orthotic insole to lower my knee pain with specific shoes and after the 3rd run i seem to have pinched a nerve in my hip. So my advice: Be careful with adding things into your shoes that can affect you biomechanics...
Yes it will also cause you back pain since you are transferring bad form up the leg and through the knee to the back. Go barefoot, read "Older Yet Faster" and fix the form and you'll be injury free for life!
Did I see Oslo there for a second?
just got my feet and body checked out seems like my foot and ankles are all to weak any tips and exercises
What about shoes? Where would you put them in the pyramid?
Coros all the way
🏅😁
form and technique ??
How long did you take to recover from your injured foot? My tibialis posterior tendon on the left foot has been aching, so I'm not running at the moment
I'm just got injured. My gastrocnomy Idk whats the name call. Its between the back of my knee and calve
It hurts
9:08 as a dane i assume this means that alcohol is very important. Or am I wrong?
Suffered with stress fractures metatarsals for a while, thanks for the video, any tips on specific shoes/brands ?
fix you diet // get in the gym // and dont progress your volume quickly
i think this guy is mouth breather
Sir any tip for it band syndrome
Thanks for a very informative and useful video as always👍🏻 Was suprised to not see that warming-up before a run was part of the pyramide, but maybe there are no scientific studies that support this that this helps to prevent injuries??
I think Göran considers it such a basic thing that it's not on this list. It would fall into "load management". That is just a big pandora's box of things to consider.