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@@mikaelrosing Træning træning træning. Jeg er ikke noget specielt. Jeg har bare løbet mange km og forsøgt at gøre alle mine træninger så optimale som muligt 😄👍

@@webvance Thanks man 😄 It’s called Onform.

Thank you so much man 😄👍

Optimal running frequency: journals.plos.org/plosone/article?id=10.1371/journal.pone.0184273 Just do a quick Google search on Jack Daniels 180BPM and you’ll find all his contributions 👍

Det kommer meget an på din teknik. I teorien hvis din teknik rent biomekanisk er god er det ikke et problem indtil du når en hvis hastighed. Vi kan kun ændre på skridtlængde og frekvens for at løbe hurtigere, så ved en hvis fart skal du have en højere kadence. I de fleste tilfælde jeg har set er en højere kadence bedre rent biomekanisk indtil vi når minimum 170 SPM - Men det kommer til at føles “forkert” de første par uger, fordi det motor program som er i hjernen (og hvordan den aktiverer dine muskler) er optimeret til den måde du løber på lige nu. Og det tager tid at ændre 😊 Så man skal ikke ændre på det tæt på race.

@@NicklasRossnerPT mange tak for svaret 😁 Jeg vil prøve at arbejde på det henover vinteren 💪

@@runeboas6421 Selvfølgelig 😄 Lad mig høre hvordan det går!

Thats impossible for me to answer, without knowing your training age, running form, current training, total stress load, sleep, diet etc. You need to follow a solid program made by a coach 😄👍

​@@NicklasRossnerPTthanks for answering 😊

@@RealNewsTak426 No problem 👍

Some of it is midfoot strike yeah. But I the the main difference is where the feet are landing in relation to the center of of gravity. I would not focus too much on heelstrike/midfoot/forefoot until you’re able to land right under your center of gravity. With most people I work with, the feet correct themselves to midfoot as soon as they do that. 😄

@@NicklasRossnerPT As i noted only a few days ago: When i managed to drive my feet forward with a knee drive rather than using the quads, all of a sudden, everything changed. The lower leg and foot hanging on Your knee like a pendulum is way more relaxed, hene way more efficient. Now i had to learn and "hit the road" utilising a relaxed knee drive and i found, that the sooner i drive the knee down, the less i would overstride. exercising knee drive now is what i focus on to emprove my stride. Overstriding - long ground contact times respectively, as overstriding leads to long contact times - is a massive waste of energy. BTW: Did i ever Thank You for sharing? Thank You for Your effort.

@@klauswiederhoft9414 Thats awesome!! Thanks man, I appreciate it 😄

Thanks man :) And you're 100% right IMO.

@@dorins3787 Wow - Thank you so much 🙏

@@dorins3787 Depends on where the problem comes from. It could be the knee, ankles or hips. Given the adduction I would look at the hip first and see if there is a tendency to cross the midline. Then I would look into abduction and external rotation exercises for the hip joint

@@NicklasRossnerPT probably hip mis-alignment. I do weekly kineto for knees and ankle and they are ok. Any hip exercises?

@@dorins3787 my go-to’s are copenhagen adductor, single leg cable abduction, single leg cable flexion and single leg hip thrust. Then I do external rotation as part of the single leg cable abduction. Rarely do internal rotation exercises. For stability I do circles clockwise and anticlock wise sitting on a BOSU Ball both on my Butt and on my Knees with the hip extended.

@@arnasivinskis7064 Thanks man! I would look into hip control and stability. Bulgarian split squats and BOSU Ball balance. And if that does not help, I would look into strength training in all movement patterns of the hip 👍

Thanks 😄

It’s almost impossible to say without seeing you run. But when I was crossing the midline (due to a hip deficiency) I would do strength training & neuromuscular control of the hip. Primarily abduction and external rotation exercises of the hip and bulgarian split squats with focus on knee alignment + some balance training on a bosu ball with focus on neruomuscular control of the hips and knees 😄

@@NicklasRossnerPT ok, thank you so much for advice! Btw very nice video!

@@kensilao6561 Hej Ken Tusind tak 😄 For nuværende har jeg desværre ikke mulighed for individuelle forløb - Jeg satser på at kunne have det i fremtiden igen. Det hjælper dig desværre ikke så meget frem imod København. Mit råd vil være ikke at pille for meget ved din løbeteknik så tæt på race. Der er nogle nervebaner og motoriske programmer som lige skal omjusteres og man løber ofte lidt langsommere de første 4-6 uger inden det går hurtigere, hvis biomekanikken er blevet bedre 😊 Det bedste tidspunkt at pille ved løbeteknikken er i grundtræning eller “off-season”. 1:30 er et fedt mål at have! Jeg håber det lykkedes for dig!

@@NicklasRossnerPT det giver god mening 👍🏾 Vil det være for meget at sende videoer baseret på denne video? Evt. Efter Half, og måske få nogle råd på vejen. Hvis du vil må du også bruge videoen til andet. Betaler gerne for råd 😊

@@user-fv1576 Thanks man, I appreciate it 😃

@@99cya Thats awesome! Most people are a bit worried about swim, but if you spend some time training open water, you’ll do just fine 😄 It’s gonna be an epic journey - I’m super jealous 😄

@@NicklasRossnerPT thanks :-) looking forward to it. Its both hilly bike courses (switzerland, rapperswil and thun). Bestiful races. And yeah i hear that about swimming. At least i feel comfortable in water and breathing is not a big issue (i can relax well in the water) but im just slow a.f. 2:20 atm. I need to get that to at least 2:00. great video btw. Thanks for that.

@@shahrukhjamil2184 Thanks 😄

@@Robzabest25 A work/rest relationsship of around 1/0.5-1. Meaning for 3 minutes of work around 1.5-3min of break. But it depends on the length of interval. The shorter the interval the shorter the break has to be when doing VO2 max training. Sprints are a different story. The work/rest ratio is more like 1/10-20 and intervals are extremely short (Usually 6-30 seconds, depending on the goal).

@@speedi1432 I’m working on a guide 👍

i think you can also let the watch play a sound when the workout is starting

Thank you! Unfortunately the course will not return for the forseeable future - I'm sorry. I hope you find what you are looking for :)

@@alexcrypto21 Maybe in the future 😊 Zone 1 and 2 are before LT1, zone 3 and 4 are between LT1 and LT2, zone 5 is above LT2. Thats how most zone 5 systems work. I chose 3 zones because in my experience 3 zones is easier for novices and even intermediate runners to train with 😄 It also makes it easier to understand LT1 and LT2 (at least it was for me) But if 5 zones work for you then go with it. With elite athletes we actually use 7 zones to get specific smaller adaptations. 👍

Thanks for the tip :) I saw another comment saying the same. I had no idea. It's still a bit inaccurate though compared to it starting exactly as you press the button IMO.

@@NicklasRossnerPTyou can avoid the countdown all together by turning on precise start

@@kennyatkinson7707 I typically have athletes strength train in the morning and then run in the evening. If we have to do it after each other it depends on our meso cycle. Most of the time strength comes first, because its hard to have enough energy to lift as much as you need to (especially with explosive work and max strength) if you run first 😊 But do what works for you 👍

The Insta360 Flow 👍

Thank you man 😄

I use some called Miiego AL3+. I prefer over ear when I’m running 😊

@@NicklasRossnerPT Thanks, I have not been able to find quality headphones in this style before. Just ordered these :)

@@matevzbanko1395 Any time 😄👍

The perfect combo!

@@Will_Roman7 Great inputs 😄 The “hey siri” does not work for precision timing. Curious about the shortcut though 😄

Tak skal du ha 😄👍

Garmin has a feature called “Emergency mode” or something like that - You can set it up to send your location to specific people of your choosing, when you are in danger - Even if it detects a crash it can do it automatically. I think it comes down to the smartwatch features.. IMO Apple Watch is superior when it comes to being a smartwatch with app connectivity and using it as an extension of your iPhone. But if you only need it for fitness data, I love Garmin and think they are a much better Sport Watch brand. Especially for endurance training.

@@NicklasRossnerPT Ok but the Emergency mode works only with the connected phone right? I usually dont carry my phone with me while running thats why i wearing a watch

@@Grubengrabgeraet No if you often go without your phone I would go with something that had cellular. This is what I could find about the Garmin: support.garmin.com/en-US/?faq=RfaXahBWkH8Q7pVFLsuUmA I hope it helps 🙂

Thanks for the insights 😄 I think its so hard because I want both of the watches combined in one 😂 First world problems..

You’ll probably get injured 😆 But I get what you’re saying. 100% consistency over time will get you 95% of the way there.