Don't injure yourself trying to get to a "number" goal. Listen to your body, and adjust accordingly. Staying injury-free is more important than a number, in the grand scheme of things
I learned this the hard way. I started running in October and could not run more than 1:00 without soreness and pain. I worked up to easily running 5 miles continuously over the next 2 months. One Sunday I pushed my mileage to 8 miles and injured my posterior tibial tendon. Was in a boot for several weeks and it wasn’t until mid February that I was able to run pain free. Now I feel like I am starting over.
@@seanwelty81 I know the feeling. Injuries are so frustrating, especially when you're motivated l(ike myself), and like you sound like you are. Some injuries are hard to avoid, but with caution and preventative measures, we can avoid many or most. I could probably write a book about my experiences. But I've learned a lot and things have improved....
Why goals ? I've been running for 35 years and i can't stop ! Road trail long short slow fast i love it all. I run by feel and i've got no particular goal but to run ! Very simple !
Haha yep I totally agree, it’s good to have goals to make running interesting but at the end of the day, once it becomes a consistent habit, just in joy the journey 👍🏼☘️🌲🌱🏃🏼♂️🌴✅👊🏼
I had a goal to do 5km 4x a week, now up to and over 8km x4 a week. I run out of time though trying to do more km. I agree to do more strength and recovery exercises.
@@TremendousSax I am on my 3rd year of ultra running and have only had one injurie, and it was something I inquired in my youth. - I will say that what is I did is not recommended for most.
Ever since my third pregnancy, I have struggled with my joints and have failed to get back to a running habit. I’m super motivated now and maybe this training will help me restart with some wisdom to match my drive.
Before 2020 I had attempted to start running several times. Never got past week 4 on couch to 5k. I had a goal of running a 5k. So my 10 year old son and I started C25k in late June. We pushed each other and motivated each other through the program (though it took us longer than 9 weeks). We ran that 5k on Thanksgiving Day. While we were really slow, we finished it. 2021 goal is sub 30 minute 5k. Maybe a 10k in late fall, we'll see how the 5k training goes.
Thanks for all these precious tips not to make common running mistakes, coach Nate. Hope all we are running happy and healthy miles next year!!!!!💙🙏🏃♀️🏃
This is such a good video! That impatience to always do more than your body's capable of just leads to niggles, injuries, lay off periods, demotivation and inevitably take's twice as long to get to where you wanted to be.
I agree with the goal one. Lol 2020 has been hell so I didn’t run nearly as much as I did in the past. Plus I had this crazy goal of running an ultra after running my first marathon..which of course burned me out fast and everything that happened in 2020 just stacked on even more. But I’m starting over with just 2-6 miles a few times a week and building myself back up.
27th december 2019 i set one simple but clear goal. Ond rum, every week. Sunday 11:30pm? Well if you did not go yet it's time. I did it. In in spring I had time for more than that, but from start to finish, once a week it was!
Smart goals for any endeavor: Specific Measurable Attainable Relevant Time-bound I'm doing the zombies run couch to 5k app and I signed up for a 5k on October 2. I'll be able to pull those off faster and better than I could have before I started. The big goal is to do a 5k without walking and that i probably won't hit this time. No idea what the goals are after that.
I always start with big goals, but I give myself plenty of time and include smaller goals along the way. Like I decide I want to do an ultramarathon, but expect that to be a few years down the line and have goals to gradually increase mileage and time strength training, run 5K and 10K faster, then half-marathon faster, then marathon, etc. I don’t make set dates to meet these goals but rough ideas of how long it might take and re-assess periodically, and since I have a history of ramping up too fast and not feeling sore until a major injury, whatever I feel like I can and want to run in a day or a week, I do a little less than that and replace the running time with extra strength training. Ideally I will learn to listen to my body better but years of running and yoga and meditation haven’t helped yet and I still struggle to detect whether I feel hungry or tired or sick and often don’t feel pain so my neurological weirdness might prevent me from being able to rely on subjective tests.
Your issue sounds just like mine! I was planning on my first ultra in 8 years, but lockdown flipped a switch. I joined an official training plan and did ny first marathon and ultra marathon this year with 5 months of training after 5 months off, injury free. I NEVER would have gotten there without a trainer, best $25/ month I ever spent, and these guys are even cheaper. I'm so glad I didn't stick to my long term goal and wait!
"Every day is the day. Eventually you will learn that the competition is against the little voice inside you that wants you to quit!" Let's get to WORK!
I started running on a treadmill for 9 months before I went outside running, it’s best getting some fitness before u go outside in my personal experience
Excellent Tips and support advice Coach Nate, Shoutout to (Cute adorable Holly) 😍 I agree emotional commitment (skin in the game) is an incredible building block to developing a solid health habit to oneself. xx 🚒 Jesse
Good info Nate. Do you have a video on that metal massage blade? I wonder how it compares to The Stick, rollers, and a massage gun, all of which I have...
The Graston tool? I don't think you need it if you have all that other stuff. I have a foam roller and a stick, plus a yoga strap. All that is fine, I think. The Graston is great, though. I've had it used on me in PT.
@@maleciawalker3073 Thanks for sharing the name of it... it helped me find the specific brand Nate has... although I doubt the brand matters in this case. sidekicktool.com/pages/scraping5
Okay nate ride recumbent bike 10 miles then try to run walk run repeat. 4 mile my legs are so heavy I keep trying what do you think a I run up rough trails hill. Thanks Mike also I am 63 lol late starter.
No way! Super achievable! if you are consistent with : weekly long runs to increase run economy/vo2max, weekly race specific speed work ( 1km repeats building up to goal race pace of 3:35min/km) lactate threshold runs, Hill sprints, strength training and some plyometrics. You could go sub 18 in 12 weeks! Post your strava ID so we can follow your progress. Good luck man!👍
Very realistic goal, I got down from 25 to 17 mins from March-December. I upped my weekly mileage, incorporated interval sessions, joined a club, and used free training programmes online. You can do it!
@@6Patrick.Bateman9 happy end of 2020 man! 👍 wow, that is fantastic!👏 Well done! I'm hoping to go sub 20 5k this year, down from 23:30, and your progress just shows that it is possible. Perhaps you could share your strava ID so folks reading this can follow you and be inspired?
Question for Nate; I've been interested in signing up for premier membership for quite some time but have been unemployed so spending $$ is tough right now. I would like to see a list of all of the programs you can offer me on the app, as a premier member. Can you provide a link? Or I can email you if you prefer that way. Thanks.
So many Beginners set unrealistic goals because they have no idea what to do. They see other beginners blowing their backsides off on line saying how they are going to run a Marathon. It is not going to happen. I see so many of these overconfident wannabes in the You versus the Year challenge who are giving expert advice but they themselves have no experience and this is where it falls down the ill informed advising the Un informed and unfortunately these folk are stupid enough to believe them. The first steps are to learn how to run so it's comfortable and you can run efficiently, from there you work on building your strength, stamina, Endurance and finally speed. Follow the 10% principle and set achievable goals. As you say aim for that first 3k then a 5k after a number of 5's aim and train for a 10 when you have done a number of those aim for a half. So many people have no idea what Aerobic Running is and why it is the foundation to running
As far as dumb goals go, I just started running this year and want to run a marathon and two ultras next year. I also never ran a race either. 🙋🏼♂️Share your dumb goals.
I don't need this level of nagging thanks. Commitment? You mean obligation and slavery. I'll stick to running when I want to. I don't want to be some skinny world record holder, so why not just enjoy my running?
Everything about the human foot shows that the heel isn’t designed for impact past the point of walking. We naturally shift to the fore or midfoot once we speed up into even the slowest jog. The elevated heel alone already throws one’s balance off, changes the landing angle of the foot (it should be like an airplane coming in to land smoothly, not the totally opposite angle) and increases impact. If you do this the more you run against your own mechanics it’s inevitable your leg chain will give at its weakest point. The only answer is to relearn how to run without mechanical assistance and support, which requires humility, and bearing constructive discomfort while you leave feet, ankles etc learn to use new muscles that shoes atrophied. Run free
@@cannibalmanimal2336 Thats all very well, but you will not find an article anywhere in the world that states, that everyone should run barefoot. At the end of the day, if you have been running for years(over 45 now, and counting), with no issues, then carry on.
@@DavidSmith-fs5qj you also won’t find any legit study saying running shoes reduce injury, or that cushioned heels reduce impact. There are surfaces in the natural modern worlds that are either too hot/cold/sharp for even seasoned soles, and there are shoes that offer a minimal amount of protection for those conditions. But even then it can’t be denied that the most efficient and biomechanically correct way to move is unshod. Anything between the sole of the foot and the ground causes a disturbance. The higher the interference from stack height and arch support the worse it gets. Retraining ourselves for even just correct basic locomotion takes time.
Guys, its been great watching your videos for years but it seems more and more that you’re here to get us to download the app and pay for your tips now. Make up your mind what you are here for, if it’s just marketing then say so...
I'm between the two of you. I believe in setting huge scary goals, then making a step by step plan to get there. More likelihood of success for achieving great things!
Terrible advice 😂 I went from racing local 5k's to winning my age group in my hometown marathon. If you feel it, do it! You're capable of more than you know!
I am 64 years old and ran my 1st marathon on December 1, 2020. Thanks to your channel. I learned a lot from all of you.
wow! congrats!
Hey! I hope it went well 👏👏 congrats
Don't injure yourself trying to get to a "number" goal. Listen to your body, and adjust accordingly. Staying injury-free is more important than a number, in the grand scheme of things
agreed!
I learned this the hard way. I started running in October and could not run more than 1:00 without soreness and pain. I worked up to easily running 5 miles continuously over the next 2 months. One Sunday I pushed my mileage to 8 miles and injured my posterior tibial tendon. Was in a boot for several weeks and it wasn’t until mid February that I was able to run pain free. Now I feel like I am starting over.
@@seanwelty81 I know the feeling. Injuries are so frustrating, especially when you're motivated l(ike myself), and like you sound like you are. Some injuries are hard to avoid, but with caution and preventative measures, we can avoid many or most. I could probably write a book about my experiences. But I've learned a lot and things have improved....
From 1 mile to 13.1 miles took me a few years. From 13.1 miles to 26.2 miles took me less than 6 months.
It’s kinda like compound interest.
always harder to start and get those first few miles. way to go!
I went from 26.2 to 100m in one year. It was a fast hard BQ marathon, so my next race a 50k was slow and easy... 100m are hard.
That analogy is motivating. !!!
Keep it up and you’ll be going on 400 mile runs in only a couple years
And the 2190 Appalachian Trail when I retire.
Why goals ? I've been running for 35 years and i can't stop ! Road trail long short slow fast i love it all. I run by feel and i've got no particular goal but to run ! Very simple !
Haha yep I totally agree, it’s good to have goals to make running interesting but at the end of the day, once it becomes a consistent habit, just in joy the journey 👍🏼☘️🌲🌱🏃🏼♂️🌴✅👊🏼
Why goals? Because people are different
Those are the best runs! I agree with you. And getting to run those distances with your 4 legged friends is icing on the cake.
I love your channel because it truly helps the beginners, and the slower runners. Some channel just focussed on their running and is not relatable.
thank you!
I had a goal to do 5km 4x a week, now up to and over 8km x4 a week. I run out of time though trying to do more km. I agree to do more strength and recovery exercises.
What a load of crap. Running 8k 4x a week and that’s you using all your time? Just not true.
@@Nonyabisness-12 yeah as well as working for a living and working away from home.
@@Nonyabisness-12 not all people just do running. We have mouths to feed. Lol
without commitment, you never start but without consistency, you never finish. Denzel Washington.
I read a copy of David Goggin's you cant hurt me and I went from couch to 50 mile ultra in 6 months.
But I think most should not copy this. Stay hard.
YOU DON'T KNOW ME! ;)
Dang dude!!
Any injuries or setbacks?
@@TremendousSax I am on my 3rd year of ultra running and have only had one injurie, and it was something I inquired in my youth. - I will say that what is I did is not recommended for most.
Who's gonna carry the boats??
Ever since my third pregnancy, I have struggled with my joints and have failed to get back to a running habit. I’m super motivated now and maybe this training will help me restart with some wisdom to match my drive.
I’m about to start couch to 5k to start my running career
Nate always hitting us with the hard truth! Loved it as usual!
Yes! Habits are the difference between good intentions and great results
Coach Nate trying to deliver some grim news...in the nicest way possible!
Great advice. Building sound habits is one of the keys to any field
just did my PB 5k at 25.53 after starting to run in May 2020. thanks for the inspiration and great tips
Awesome video! Thank you for this encouragement. God Bless.
Before 2020 I had attempted to start running several times. Never got past week 4 on couch to 5k. I had a goal of running a 5k. So my 10 year old son and I started C25k in late June. We pushed each other and motivated each other through the program (though it took us longer than 9 weeks). We ran that 5k on Thanksgiving Day. While we were really slow, we finished it. 2021 goal is sub 30 minute 5k. Maybe a 10k in late fall, we'll see how the 5k training goes.
Wow! What a great start to year year :)
😀😀😀😀
Thanks for all these precious tips not to make common running mistakes, coach Nate. Hope all we are running happy and healthy miles next year!!!!!💙🙏🏃♀️🏃
This is such a good video! That impatience to always do more than your body's capable of just leads to niggles, injuries, lay off periods, demotivation and inevitably take's twice as long to get to where you wanted to be.
My recent diet of gummy bears and chocolate while sitting hasn’t helped. 😅
The cold hard truth is some of us beat the odds! Thanks for keeping us informed!
Listen to your body !
When I’m running I just run until I think I’m good 😂 I ran 4 miles today but it was at a slow/kinda ok pace, but I didn’t stop
I needed this talk today. Thank you Nate.
Having a program is soooo good 🤩
I agree with the goal one. Lol 2020 has been hell so I didn’t run nearly as much as I did in the past. Plus I had this crazy goal of running an ultra after running my first marathon..which of course burned me out fast and everything that happened in 2020 just stacked on even more. But I’m starting over with just 2-6 miles a few times a week and building myself back up.
27th december 2019 i set one simple but clear goal. Ond rum, every week. Sunday 11:30pm? Well if you did not go yet it's time. I did it. In in spring I had time for more than that, but from start to finish, once a week it was!
Smart goals for any endeavor:
Specific
Measurable
Attainable
Relevant
Time-bound
I'm doing the zombies run couch to 5k app and I signed up for a 5k on October 2. I'll be able to pull those off faster and better than I could have before I started. The big goal is to do a 5k without walking and that i probably won't hit this time. No idea what the goals are after that.
I always start with big goals, but I give myself plenty of time and include smaller goals along the way. Like I decide I want to do an ultramarathon, but expect that to be a few years down the line and have goals to gradually increase mileage and time strength training, run 5K and 10K faster, then half-marathon faster, then marathon, etc.
I don’t make set dates to meet these goals but rough ideas of how long it might take and re-assess periodically, and since I have a history of ramping up too fast and not feeling sore until a major injury, whatever I feel like I can and want to run in a day or a week, I do a little less than that and replace the running time with extra strength training.
Ideally I will learn to listen to my body better but years of running and yoga and meditation haven’t helped yet and I still struggle to detect whether I feel hungry or tired or sick and often don’t feel pain so my neurological weirdness might prevent me from being able to rely on subjective tests.
Your issue sounds just like mine! I was planning on my first ultra in 8 years, but lockdown flipped a switch. I joined an official training plan and did ny first marathon and ultra marathon this year with 5 months of training after 5 months off, injury free. I NEVER would have gotten there without a trainer, best $25/ month I ever spent, and these guys are even cheaper. I'm so glad I didn't stick to my long term goal and wait!
"Every day is the day. Eventually you will learn that the competition is against the little voice inside you that wants you to quit!" Let's get to WORK!
a great great GREAT video!!
Habit and discipline. Great video
This year is my year. I've failed many times. Especially military schools that require only 5 miles in 40 mins.
Need to add nutrition and good eating habits to this!
BTW, where is Coach Elizabeth? Her nutrition tips on Wednesdays were great!
I started running on a treadmill for 9 months before I went outside running, it’s best getting some fitness before u go outside in my personal experience
whoops, just now seeing this about four months late....no worries, I am almost 500 miles for the year. Love the channel!
3.10 that’s what I need a sled dog to help me along!
Excellent Tips and support advice Coach Nate, Shoutout to (Cute adorable Holly) 😍 I agree emotional commitment (skin in the game) is an incredible building block to developing a solid health habit to oneself.
xx 🚒 Jesse
I need to find that metal muscle knot massage thingamigig.... 😅
likewise... I've asked in the comments a couple of times, but no joy so far.
@@ScottMoyse try iastm tools or myofacial tools
It's a side kick! sidekicktool.com/
Good info Nate. Do you have a video on that metal massage blade? I wonder how it compares to The Stick, rollers, and a massage gun, all of which I have...
The Graston tool? I don't think you need it if you have all that other stuff. I have a foam roller and a stick, plus a yoga strap. All that is fine, I think. The Graston is great, though. I've had it used on me in PT.
@@maleciawalker3073 thanks !
@@maleciawalker3073 Thanks for sharing the name of it... it helped me find the specific brand Nate has... although I doubt the brand matters in this case. sidekicktool.com/pages/scraping5
@@ScottMoyse which one of those does Nate have? Thanks
I always think if you don't get some sort of runners high and/or you don't feel better after a run, then you're not doing it right!
I have a massage gun, but never seen one of those flat muscle scraper things!! What is it??
That's called a Sidekick! We love it.
Awesome, thank you! 😎
only 1 leg is getting sore. no answer yet.. pls someone share what to do to fix this..😿🙈
Nice vidéo thank you life is best when you run
What camcorder are you using sir? Thank you.
It's ok Nate my New Years Resolution started in September of 2020
love it, early to the game!
How do you pamper yourself after the run?
With a beer duh!
Okay nate ride recumbent bike 10 miles then try to run walk run repeat. 4 mile my legs are so heavy I keep trying what do you think a I run up rough trails hill. Thanks Mike also I am 63 lol late starter.
Is a sub 18 5k an unrealistic goal for a current 19.39 5k runner by the end of 2021?
No way! Super achievable! if you are consistent with : weekly long runs to increase run economy/vo2max, weekly race specific speed work ( 1km repeats building up to goal race pace of 3:35min/km) lactate threshold runs, Hill sprints, strength training and some plyometrics. You could go sub 18 in 12 weeks! Post your strava ID so we can follow your progress. Good luck man!👍
Very realistic goal, I got down from 25 to 17 mins from March-December. I upped my weekly mileage, incorporated interval sessions, joined a club, and used free training programmes online. You can do it!
@@6Patrick.Bateman9 happy end of 2020 man! 👍 wow, that is fantastic!👏 Well done! I'm hoping to go sub 20 5k this year, down from 23:30, and your progress just shows that it is possible. Perhaps you could share your strava ID so folks reading this can follow you and be inspired?
What’s that scraping tool called?
The Sidekick!
Hey guys! What muscle gun is in this video?
Mild OCD has pushed my daily running lol.
When you are narrating in the beginning what watch is that? That some type of Fenix 6?
Thanks
My goal next year is a sub 25 5k is it unrealistic if my current pr is 28?
You can do it
@@matissevandenabeele thank you😊
loved it
Question for Nate; I've been interested in signing up for premier membership for quite some time but have been unemployed so spending $$ is tough right now. I would like to see a list of all of the programs you can offer me on the app, as a premier member. Can you provide a link? Or I can email you if you prefer that way. Thanks.
I think it's in their website. But I'm not sure how detailed the information is re premier membership.
Yes you'll see it on our website all described there!
So many Beginners set unrealistic goals because they have no idea what to do. They see other beginners blowing their backsides off on line saying how they are going to run a Marathon. It is not going to happen. I see so many of these overconfident wannabes in the You versus the Year challenge who are giving expert advice but they themselves have no experience and this is where it falls down the ill informed advising the Un informed and unfortunately these folk are stupid enough to believe them. The first steps are to learn how to run so it's comfortable and you can run efficiently, from there you work on building your strength, stamina, Endurance and finally speed. Follow the 10% principle and set achievable goals. As you say aim for that first 3k then a 5k after a number of 5's aim and train for a 10 when you have done a number of those aim for a half. So many people have no idea what Aerobic Running is and why it is the foundation to running
As far as dumb goals go, I just started running this year and want to run a marathon and two ultras next year. I also never ran a race either. 🙋🏼♂️Share your dumb goals.
I think those goals rock! A year of training is more than enough prep if you're consistent. Good luck!
I am doing a 100 miler in October it's mostly flat and a 30-hour cut-off.
Love it Travis, and we love ambitious goals! We just want to make sure you have some more intermediate goals to help you get there...
Good messeg from india🌹🌹🌹
Great ideo
Hey! $119 annually or $20 a month?? Could be worth it!!!
We think so!
I don't need this level of nagging thanks. Commitment? You mean obligation and slavery. I'll stick to running when I want to. I don't want to be some skinny world record holder, so why not just enjoy my running?
Letting your heels hit first for one. Always land on the front of your feet
Some elite athletes land on their heels.
I thinking hitting heel or front all depends on the run gradient, distance and time.
Everything about the human foot shows that the heel isn’t designed for impact past the point of walking. We naturally shift to the fore or midfoot once we speed up into even the slowest jog. The elevated heel alone already throws one’s balance off, changes the landing angle of the foot (it should be like an airplane coming in to land smoothly, not the totally opposite angle) and increases impact. If you do this the more you run against your own mechanics it’s inevitable your leg chain will give at its weakest point. The only answer is to relearn how to run without mechanical assistance and support, which requires humility, and bearing constructive discomfort while you leave feet, ankles etc learn to use new muscles that shoes atrophied. Run free
@@cannibalmanimal2336 Thats all very well, but you will not find an article anywhere in the world that states, that everyone should run barefoot. At the end of the day, if you have been running for years(over 45 now, and counting), with no issues, then carry on.
@@DavidSmith-fs5qj you also won’t find any legit study saying running shoes reduce injury, or that cushioned heels reduce impact. There are surfaces in the natural modern worlds that are either too hot/cold/sharp for even seasoned soles, and there are shoes that offer a minimal amount of protection for those conditions. But even then it can’t be denied that the most efficient and biomechanically correct way to move is unshod. Anything between the sole of the foot and the ground causes a disturbance. The higher the interference from stack height and arch support the worse it gets. Retraining ourselves for even just correct basic locomotion takes time.
i think i make mistake 3
Guys, its been great watching your videos for years but it seems more and more that you’re here to get us to download the app and pay for your tips now. Make up your mind what you are here for, if it’s just marketing then say so...
all people make dumb goals and make choices.
‘Dumb’ to mean stupid? I’m off.
This is like a marketing video not like informative
👍
Hopefully no young kids are watching this...awful advice....dream big set big goals...if you fail good...go again...failing is part of it
realistic, incremental goals lead to more success and motivation
I'm between the two of you. I believe in setting huge scary goals, then making a step by step plan to get there. More likelihood of success for achieving great things!
Looks like you’re still in Bend!
Back in Bend...for good this time!
Running is stupid,fact😤
💕
Mistake #1: Heel-striking w cushy unbalanced shoes like in the thumbnail lol
Terrible advice 😂 I went from racing local 5k's to winning my age group in my hometown marathon.
If you feel it, do it! You're capable of more than you know!
Woow woow 😍💋 💝💖❤️