How I Survived Running 30km EVERY DAY For 2 Years!
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- เผยแพร่เมื่อ 9 ก.พ. 2025
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Jake Barraclough, aka "Ran To Japan"
⚠️ Train Harder, Not Smarter.
🇬🇧 Documenting my life ‘on the run’ in Japan!
So nowadays I’m known for my gargantuan mileage, averaging over 30 km of running a day for well over a year now. But that wasn’t always the case. In fact for the first 10 years of my running life, I was chronically injured and have had too many surgeries to count. In this video, I’m finally going to be revealing the formula to my "train harder, not smarter" philosophy, so you watching can also become a marathon monk! ⛩️
Talking about multiple injuries throughout life and still smiling while doing so 🎉 Simply amazing positive mindset!
I'm seriously considering quitting running after 20 years as I'm tired of dealing with injuries, going for a hike this morning and a think on the future, then this video pops up just to rub it in lol
If you see any trees during your hike, don’t forget to kick them… no more injury problems after that! My apologies for the timing though 😂 Hopefully there are some small takeaways from this vid that could be useful though!
How could you watch this video while hiking? 😂
Try biking 😂
What are you going to do too replace the running?
Try zero drop😊
Love the little chats/interviews with other runners, seems like such a great community.
It's hard to eat a lot in one meal so spreading it across more meals and constantly fueling is the best way. 100% agreed!
also if you're having one massive meal at once it can make you feel incredibly heavy and drousy and if you're running doubles and triples that can be a big issue (i'm assuming with the triples, never been there 😆)
Nicely Done 👍🏿 I’m just an old 69 year old runner training for my 23rd marathon. My PR is 3hr 4min and two Boston finishes. Keep moving.
Nice 👍
Best running channel going and feels like it came out of nowhere. Great work!
I gather that finding community and friends in Japan is a common struggle for foreigners living there, I'm glad you have found a fantastic community and really enjoy the insights you are able to share from japanese running culture. Great video as always 👏.
Damn dude, you don't let things hold you back. Lots of people would have given up after all those injuries.
I’m 48 years old and run between 80 and 100 miles per week and for the biggest reason why is strength training. When I started running about 5 years ago without strength training I got injured all of the time. Since I started going to the gym three years ago I haven’t had the slightest niggle.
do you have a basic routine that you recommend?
@ I focus on my posterior chain and do deadlifts, hip thrusts, squats, seated calf raises, hamstring curls, and leg extensions. I do 4 sets of each as heavy as I can 4-6 reps per set once or twice a week. It takes me about an hour.
I'm in a similar situation. 45 years old, run around 120km per week. And do almost the same gym work as you (I do some planks and hip adductor/adductor work, too). It's helped so much - I often had niggles, especially in the calves/soleus, and lifting heavy weights has eradicated them. It's probably an age + office job thing, which isn't a problem when you're 18 years old and not so sedentary.
@ My last injury that made me stop running for a few months was a bad soleus strain. But that was over three years ago and I’m sure it’s the strength training that has kept me healthy. It’s definitely an age thing. Younger guys can get away without working nearly as hard as we do to achieve the same results.
After this video all the runners out there become marathon monk units. Thank you for your wise words. No really cutting on alcohol is important.
it is i stopped drinking its a game changer for the body
Stops twice and still runs an incredible time🎉 (all the way from Orlando, you both inspire me)
man that POV footage in the half mara is so sick! w/ live commentary is the cherry on top
Love how charismatic you are!!
My favourite upload every week 😁
so true
Great vlog. Having watched this and most of your previous stuff, I think I’ve figured out how you’ve gone such a long period injury free. In fact, how you’ve managed to still be alive. You got lucky !!
Love it. I'm a relatively new runner and dealing with my first injury that has required me to take time off (adductor/groin strain). It's super refreshing to hear you've dealt with injury in the past. I'd love to see a video on getting back into training post injury!
The interviews with your fellow runners and training partners is AWESOME! Plus the warm up exercises was a nice edition.
Your videos are perfect to watch as warm up before the Sunday long run!
Awesome video as always Jake! Would love to see you run the Comrades one day!
As a new fairly amateur runner who used to live in Japan just wanna say im loving the content! Keep it up!
Your videos are almost as impressive as your training and racing. What a talent! At this point I drop what I'm doing when I see your new upload. Amazing stuff!!!
Needed this. Thanks for the inspiration… so fed up with injuries holding me back, throwing a load of rest at them and they just return when I get back at it. I’m just gonna run through this them till my leg falls off!
Damn, bro. I'm doing a 3-5km daily plus a long run on the weekends and even that is taking some time to acclimate to. What a beast regimen!
That kamikaze start sounds BRUTAL. Amazing time on the race!!!
It’s so funny when you say speed is your „weakness“! 😂 You are smashing it, bruv! 💪🏼
Man, you've quickly become one of my favourite runtoubers! Praise be to the Mileage Gods!
The fueling strategy is great! Nice video as always🙌🏼
I was looking forward to this video 😍
Seria legal vc fazer um vídeo sobre sua kilometragem Alax! Feliz em te ver aqui.
@abraaofarah1661 boa ideia, vou fazer quando começar a treinar para Maratona de Crocs
Great stuff!! Keek up the good work.
Your videos are always such a pleasure to watch!! Continue the good work
Bingo Bango!
No booze is huge... and I think it gets more important the older you get... certainly feels that way to me.
I am also up every day at 04:30 to try and get my running (in Saigon) done before the temperature hits 35... which means getting to bed well before 21:00. I've also had heart surgery and I've also been injured loads... and I'm from Bedfordshire. The Mighty Leighton Buzzard! Where we differ is the calories and mileage and speed (!)
I'm gonna raise the calorie intake gently and then try and raise the mileage too. Thanks for another great video! The whole vibe reminds me of when I first came to Vietnam. It's a bit different to Bedfordshire.
That is pretty insane!!! Amazing job.
Dude i love you're videos its amazing seeing the japan running inspire me as a teenager runner from Philippines
TH-cam recommended me a great new channel! What a treat
thank you for sharing your routine!
Turns out being an MMA or soccer player is a super power for running 🤩
Great video, hell of a race off that week 👏
Made me LAUGH out loud
“Forget the running. Get out there start kicking a wooden pole. A tree maybe in your garden”. A novel idea. Something different😅. Looking for a tree now😅. Enjoy your vibe and your videos.
One thing is telling people how to do something, another is when people are willing to do it. Keep going mate you will achieve the unthinkable one day.
I find the benefits of non-traditional runners incredibly interesting.
I played football my entire life, and I'm just now getting into distance running in my mid 20s. I also had gained some weight during lockdown, but kept lifting and doing simple cardio.
As I shed weight and up my mileage, I'm curious to see how my non-traditional training (footy + "heavy" lifting) benefits me.
Love the videos, highlight of my Sundays!
1. You are not boring if you refuse to drink poison.
2. Read "why we sleep" Matthew Walker
Keep up the good work!
My friends made of fun of me when I used to call alcohol poison ... and I'm still slow now lol, but we'll see who's laughing once I'm an absolute speed freak!
I will go buying kicking bag and start kicking it! Thanks for sharing your secret, Jake!
Wow! Fantastic to see such great running! I've been on a running streak everyday since 2019 but my pace is half of yours! Amazing how fast you are!
Good for you giving up the alcohol. I gave it up nearly 5 1/2 years ago and it’s one of the best decisions I ever made. Better recovery and more clarity of mind
Love the energy! Keep it up!
Watching this after a uni night out, about to go for a long run… nice video!
Great advice on keep injury free.
babe wake up, ran to japan posted
"Get out there and kick a wooden pole" had my dying 😂
Hello Jake! It was nice talking to you after your 10K race again in Akabane today. Eddie here, and I was able to shorten my PR on half marathon in the Akabane race today by 2 minutes! Like you said, your toughness comes from MMA! Mighty strong man! If you have a chance to train in Sugadaira this summer, I'll show you around and would like to introduce you to the local Ekiden team which is Bloody serious. Good luck on your running journey in Japan, good luck on Tokyo Marathon, and see you again!
Hey Eddie! 会ってよかったです、ありがとうございました🙌
Well done on the new PR, it was pretty cold and windy out there so that’s a great effort. Hopefully I can go back to Sugadaira again this year, it was great fun staying there before. I’ll let you know if I do, it would be great to meet up again! Thanks and good luck with your running too
What an inspiration! For my sport (table tennis) I do a simiar thing to bulletproof my legs. Every summer I hike/jog in the mountains for two weeks, 40 km every day. This shocks the system and builds super strong legs. I also like to do nordic skiing for a period during winter.
I'm going to start kicking stuff from tomorrow... 😮😅
Thank you for a very good video, mate...
My daughter speaks Japanese in the UK and watching this was very refreshing.
Thank you
Man said "speed is definitely my weakness" while running marathons faster than my 1k pace
"Train harder, not smarter" 🤣 I love it. I've only been running for a year and I've only managed ~120 km per MONTH. This is mind-boggling to me!
definitely not the kinda scientific video i was expecting but the motivation was good enough tomorrow morning im running my as off thanks man
You should eat a bunch of fecal matter instead
It’s amazing that you are running monster mileage in a concrete jungle such as Tokyo and not get injured. Kudos!
I try to get on the trail at Yoyogi (literally the only one in Tokyo!) for all my double runs but yeah it’s a lot of concrete!
Haha...Advice for young runners....Go out and kick a tree! Classic!! Love it!!👊
Cool video, will immediately give Tempo Japan a follow, cheers!
So pure love this
I think that if sleep and food are your key factors for consistency, then your genetics are pretty good. Although the years of MMA kicking may become this year's new trend in training for elite running...
I have had 4 stress fractures, years of patellofemoral problems and a stupid calf niggle that kicked in whenever I hit three sessions a week.
I am finally running with less injuries, but I have a list of about 15 exercises that I try to do every day. Key ones:
1) one legged calf raises on a step with a kettlebell 30% of my weight - cured a problem that held me back for decades.
2) Poliquin step downs 2 x 20 with a 10% bodyweight vest, at the moment.
3) toe raises for tibialis strengthening.
For the knees, I do some of kneesovertoesguys stuff: seiza (japanese sitting), squats, just sitting, cissy squats and pistol squats (work in progress).
The rest is more old git maintenance: balance, core stability and upper body
I think the mma training is more of an explanation then a recommendation. It makes complete sense that if you can withstand and give high force kicks your muscles, bones ligaments etc in that area will all be more resilient. Most top athletes played multiple sports in their youth and there is clear evidence to the benefits and risk reduction in the long term from playing multiple sports.
Thats crazy time man holy shit respect
🎉Jake SOLO-clough. Putting in the WORK! a natural leader out there. Killer half. Japanese is sounding great
Don't talk yourself down about rejecting degenerate activity (alcohol, excess partying, toxic foods). You haven't lost anything. You've upgraded to a better life.
2:20 the machine doing those 45000 calori days what a monster💪
He should challenge BeardMeatsFood
4 to 5000 😂 The 45k is for post-marathon recovery only
Tbf, I can do 45k calories in day 😏
@@RanToJapan on point recovery😂😂
I just ran 12 Miles today and I am crippled by Plantar Fasciopathy more so in my left foot I can't even imagine running big mileage weeks so fair play to you!
get the foot roller ready
Legend!
Im on 18.9km a day average for the last 2 years. So i understand the hours this takes every day 365 days a year.
I can't undersell how working a 9-5 and clocking 30k a day is insane, true dedication. Such commitment man hoping all the hours pays off for you, well deserved
Hi, great content Just got back into running now 64 started again at 63 ran in the 1980's mostly 1.18 Nottingham robin hood half best time now i want to break an hour for 10km so going have up my mileage for month ( at about 50 miles a month at moment) aming for 8 min miles going to be harder than I thought need to up my training. Good luck to you enjoy your videos .
Great timing! Could watch it just before I go out for my 10k "race". Nowhere near your pace but it gets the job done 😅
Great start to my Sunday: Watching UFC fights and now on to the crazy British running and eating machine! 😆☺
I know you’re more into road running, but do you know about the Kobe Golden Trail race in April? Many of the best trail runners in the world in the 20-40k distance are joining the series and this race. Whether as a runner, spectator or reporter, it is a great opportunity to see these athletes up close. I thought abt it as you mentioned Tempo and they were there reporting last year. I hope to be again part of the organization this year.
I actually really wanted to enter that one as my trail debut but just realised I’d already signed up for another race that day - maybe next year! I’ll be watching the Golden Trail TH-cam after, there have some quality coverage 🔥
@ Good luck on that race. The Kobe race is quite technical, dunno if it’s the best one to do as your first!
Loving your work Jake. I’m off to find a nice Oak tree to chop down 😂
Great video man. Like you said people don't realise the impact on the 'simple' variables such as correct fuelling and sleep. Alone these 2 components will change your running life entirely :D
Love the videos!
I was an elite fencer and switched to running 3 years ago at 47. Mileage peaked at 170km per week. Usually 110-120km now. No running injuries. Plenty of fencing niggles when I try to fence like it is 1994 though.
You stopped getting injured because you broke all the weak stuff and it healed stronger.
Great content 👌
Damn! The HR
Wow. Genuinely awesome character
I'm like you in that I have heavier legs than the average runner. Been running over 20 years with plenty of injuries, finally approaching 40 I have learned that I benefit from running faster and am less prone to injuries than if I run slower. Curious if anyone else is in the same boat?
So sick of the “I’m always getting asked” format on TH-cam videos. 0:25
Got it, I’ll just ignore all the questions in my comments from now on 👍
You should make a video where you run up mount Fuji. There is even a half marathon race ending at the summit!
If you aren't starting fast, you're guarantied to have run part of the race slow, hahaha. Love it
Jake, what are the recovery methods that Japanese use for such high volume of mileage? When im running daily, the body doesnt recover quick enough for the next days run...
I guess their style is similar to mind like stretching, massage, good fuelling, the push through pain mindset! I’ll try interview some Japanese about that topic in the future
You should run the futakotamagawa parkrun even if just for the people
I was wondering how you are doing with the iron deficiency and the other blood test results you would be receiving?
Been getting weekly IV drips and seems to be helping massively! I’m waiting to get another blood test though to check how much my iron has gone up then I’ll talk all about it in a video
Train harder - not smarter 🎉
That blue jacket you are running in and gloves look sweet. Can you share a link?
I just got em both from the Nike outlet store in Tokyo
Now If you add 100 push-ups, 100 sit-ups, 100 squats you’d probably be able to beat anyone with one punch
Hi Jake i kicked my first wooden pole today and now i'm sat in A&E, now what? Whats the next steps?
You’re on the right track, try kicking harder next time👌
@ Roger that! Keep up the good work sir ✌🏼
If you want to be the best version of yourself, train harder, not smarter.
If you want to gradually improve safely, without rushing for significant improvements, you may prefer the opposite approach (i.e., staying in the zone and maintaining a good balance between improvement and injury risk).
Of course, it’s not that black-and-white. Everyone is trying to find a balance, even Jake. That’s why Jake runs 30 km every day instead of going all-out with 60 km per day, just as an example.
By the way, this is really a good video for someone who want to train harder. I'm in.
They say to try to run 100 miles (161km) a week for reaching full potential. You are gonna run 161 miles a week instead! Ahah you can do it! Great videos btw
Great content and loving the channel! How would that ramp up look from little to where you are in 6 months?
I’ve got a whole vid planned where I’ll break that all down and explain the process 💯
How have you felt since you had your iron infusion, and are you taking supplements or just eating more iron in your diet now?
Got a full update on that in next week’s vid!
One the thing that helped me was strength training. Im weight training 2x every week and doing resistance band exercises 3x times every week, and I havn't had any serious injuries.
I LOLed at the kicking a tree advice. Sounded like you were training for kung fu -taken out of context. But the microfractures part seems to be close to the truth.
Recommend: when you eat Natto - try mixing it with mustard and egg or even a little sesame oil.
Would love to see you attempting Kipchoge record running pace challenge.
Always interesting hearing about your mileage and realizing how hard it would be to do 1 week of your miles in 1 month heh.
Do you think foam rolling and stretching help at all?
Yeah probably, I always feel a bit looser after!
would you recommend doing 30km runs daily in one session rather than 2? Is there a reason why you do them in separate daily runs or just your preference?
Thanks
It’s much easier on your body to split it up in 2