Hi Running Channel. I recently had to DNF a marathon due to heat exhaustion. Could you maybe do a video on how to move forward after a DNF or bad race? Or also, a video on how to deal with heat while running?
Hi Kenny, sorry to hear that the race didn't go the way you wanted it to! Thanks for the great suggestions, will will look into it 😊 Have you seen our video "The Race That Broke Me"?
I started running Mid January 2023. I encounted shin splits 3 weeks into running ( found out that they were because I was a heel striker and was prone to injury when running on hard surface). At that time I did not know I was running with a bad posture, but I switched completely to gravel running so I can have a soft surface underneath. Slowly increased my mileage but started to have very sore and fragile muscles after run when I was running about 20k a week. Early March ,my uncle came who is deep into running, made me learn warm up cool down and importance of running slow. That was the time I saw Running Channel's video and got to know about my bad form. Early April, my dad also bought me a smartwatch to track my runs. I started to use heartrate to train from then. Now, about two months later I run 40k a week, fat adapted, haven't had much injury due to warmup and cooldown and because I shifted my stride to forefoot-middle types. Now my easy pace is faster than my previous hard, and determined to go forward. For anyone wanting to know my routine, Tuesday - Rest day Wednesday - 8-10 km zone 1,2,3 running Thursday - 4 km zone 2 running Friday - 8 km Fartlek run (don't care about heartrate in this run) Saturday - 4km zone 2 running Sunday - 10-12 km run (I aim for zone 2 but shift to zone 3 in later part of the run) Monday- 4km zone 2 running Tuesday - Rest day
I definitely recommend Scott Jurek's book "Eat and Run" he's not only completed some of the world's toughest ultramarathons but he won a lot of them too, all powered by plants 🌱💚
Hi hi The Running Channel. 3 Weeks ago i started running, last week i ran my first 5k in 27m27m and on wednesday i ran a 27:21 after 20 minutes of high intensity power training. I am already hooked to running, the peace of thoughts it gives is just amazing. However, i noticed that i am missing a (sports/smart)watch to pace myself, i find it very difficult to go slower when needed because my brain tells me everything or nothing, and im no quiter so nothing is not an option. I own an iPhone but hear alot of different stories about the apple watch and the garming. Purely for sports, whats the best choice? The 1000 euro watches is not an option tho sadly.
My preference would be active stretching. Static stretching has been shown in research to cause muscle strain and even hypertrophy with sustained time in position. Foam rollers, ice baths, and percussion guns are better pre-exercise than after intensive exercise. There is a window of four hours (more the better) where you should allow the body to naturally heal and avoid these tools. It is good to stay away from ibuprofen because that can hinder soft tissue repair. After intensive exercise, the inflammation will need time to settle. Using these tools straight after your sessions would just slow that process down.
That's interesting about the height loss during a marathon! I need to focus more on sleep and hydration. It's funny how the "simple" things can be the hardest.
It's as if this video read my mind. Just finished a 10 mile training session as part of my half marathon training in 3 weeks. So the recovery would be very helpful for today.
We only touched on nutrition in this video, but we can look into doing a more in-depth look at nutritional options for runners if that would be helpful? 😊
Question: How often do you run? What's best? A sporty GP told me - one day on/one day off (running then maybe swimming or gym on rest days). A professional basketball player who played with Kobe claimed he never stopped training. What's best?
Are you a pro runner? Then prob best to train like a mere mortal. Pros ALSO tend to have daily recovery support like physio and massage, nutritionists, ect.
I started with day on/off but had some trouble with injuries. Now I alternate between run/bike and 1 rest day between each, and 2 rest days after every 3-4 trainings (so every 6-8 days). Haven't had any more injuries since. Every person is different, but involving a different easy sport in between really worked for me.
Hi running channel. Did my 2nd marathon (Edinburgh) a few weeks past but around mile 8 I picked up a quad / it band injury at around mile 8. Still finished and had to adjust my running pace due to the strain which is still an accomplishment but had to give up beating my PB. Back running small distances now (nothing more than a 5k) but completely off pace and wondered if I’m better persevering with small runs or stop running for a week or so it improve my recovery. Not sure which is better to get me back on pace and any advice greatly appreciated.
What do you do when you have only 40 mins to spend? I generally just use most of it on running with 1 min warmup and 0 cool down. If I do all the proper warm up and recovery, I would have less than 10 mins to run.
I've run many runs where I actually warm up while prepping dinner, hit the treadmill, jump off, run to the kitchen, and stir/ flip dinner, then run back and hop back on the moving belt! 😂 Then I'll "stretch" while pulling out and plating dinner or taking my shower. The joys of working 2 jobs while training for ultras. 🤷♀️
Genuinely curious about your source/s for the Glycogen window of 30-60 mins. I knew this was a thing but I know from other recent studies that this may not be accurate.
Hi Running channel, do you recommend any particular electrolyte tablet for rehydration after a hard run? I find a lot are swamped with sugar to disguise the minerals and salts or they don’t have enough of that in them to start with. I used to use pocari sweat but find that isn’t readily available in the uk.
Protein-factors: gender, too. A woman in menopause needs more protein than before and one with endometriosis needs an increase in red meat in order to produce red blood cells to offset those lost during menses and stave off anemia (speaking from training and experience).
Not sure about stretching and foam rolling as a recovery tool. If not tailored to an individuals general mobility limitations and guided by a PT, foam rolling and stretching may increase the risk of running related injuries.
@@runningchannel if I run in the morning it’s ok, but that only works on the weekend. I run at 8pm when my 2 oldest daughters are at football practice and it’s very hard to do any type of tempo or speed training. I just adjust my training schedule to make any late day runs be easy to moderate effort.
I would appreciate a little more research in this video (not that I don't appreciate your content, I do, it's usually great!) - there are so many other cruelty free sources of protein than just tofu after a long list of animal products :) general "dairy" is also not a lean protein right?
Literally drinking a vegan protein shake as part of my recovery right now, can't live without it 😅 eat lots of legumes and little red meat and you'll feel the difference. Red meat is an inflammatory and will hinder recovery.
There are so many other plant-based sources of protein. I love this channel, but that little snippet of animal-heavy protein sources came out like it was recorded in the nineties.
Thanks for your feedback Mark. We could look into creating a longer video around nutrition if this is something you would be interested in? Focusing on animal and plant based protein sources.
Hi Running Channel. I recently had to DNF a marathon due to heat exhaustion. Could you maybe do a video on how to move forward after a DNF or bad race? Or also, a video on how to deal with heat while running?
Hi Kenny, sorry to hear that the race didn't go the way you wanted it to! Thanks for the great suggestions, will will look into it 😊 Have you seen our video "The Race That Broke Me"?
I started running Mid January 2023. I encounted shin splits 3 weeks into running ( found out that they were because I was a heel striker and was prone to injury when running on hard surface). At that time I did not know I was running with a bad posture, but I switched completely to gravel running so I can have a soft surface underneath. Slowly increased my mileage but started to have very sore and fragile muscles after run when I was running about 20k a week. Early March ,my uncle came who is deep into running, made me learn warm up cool down and importance of running slow. That was the time I saw Running Channel's video and got to know about my bad form. Early April, my dad also bought me a smartwatch to track my runs. I started to use heartrate to train from then. Now, about two months later I run 40k a week, fat adapted, haven't had much injury due to warmup and cooldown and because I shifted my stride to forefoot-middle types. Now my easy pace is faster than my previous hard, and determined to go forward.
For anyone wanting to know my routine,
Tuesday - Rest day
Wednesday - 8-10 km zone 1,2,3 running
Thursday - 4 km zone 2 running
Friday - 8 km Fartlek run (don't care about heartrate in this run)
Saturday - 4km zone 2 running
Sunday - 10-12 km run (I aim for zone 2 but shift to zone 3 in later part of the run)
Monday- 4km zone 2 running
Tuesday - Rest day
Who else thinks about these things and kinda does them, but cuts them short anyway and just hopes its enough to prevent the bigger issues :(
Guilty of not doing enough of this post runs and poor sleep too...
Thank we're all guilty of this sometimes Patrick!
Congrats on the 600k subscribers!!
Thank you Valeriu! 😁😁😁
Sleep is where I really need to improve. I do all the other things but often don't have enough sleep. Need more time in the day!
We could all work on our sleep Simon 😅
I definitely recommend Scott Jurek's book "Eat and Run" he's not only completed some of the world's toughest ultramarathons but he won a lot of them too, all powered by plants 🌱💚
Not read his book yet but yes plant power🌱💪
Cheers for the well presented information !
Thanks for tip......
No problem!
Hi hi The Running Channel. 3 Weeks ago i started running, last week i ran my first 5k in 27m27m and on wednesday i ran a 27:21 after 20 minutes of high intensity power training. I am already hooked to running, the peace of thoughts it gives is just amazing. However, i noticed that i am missing a (sports/smart)watch to pace myself, i find it very difficult to go slower when needed because my brain tells me everything or nothing, and im no quiter so nothing is not an option. I own an iPhone but hear alot of different stories about the apple watch and the garming. Purely for sports, whats the best choice? The 1000 euro watches is not an option tho sadly.
My preference would be active stretching. Static stretching has been shown in research to cause muscle strain and even hypertrophy with sustained time in position. Foam rollers, ice baths, and percussion guns are better pre-exercise than after intensive exercise. There is a window of four hours (more the better) where you should allow the body to naturally heal and avoid these tools. It is good to stay away from ibuprofen because that can hinder soft tissue repair. After intensive exercise, the inflammation will need time to settle. Using these tools straight after your sessions would just slow that process down.
That's interesting about the height loss during a marathon! I need to focus more on sleep and hydration. It's funny how the "simple" things can be the hardest.
It's as if this video read my mind. Just finished a 10 mile training session as part of my half marathon training in 3 weeks. So the recovery would be very helpful for today.
Glad it came at a good time Nathan! 😁
Wow, so just tofu then as a plant based option? Lots of great protein products on the market that are cruelty free and plant based.
The British aren't exactly known for their culinary diversity.
We only touched on nutrition in this video, but we can look into doing a more in-depth look at nutritional options for runners if that would be helpful? 😊
Question: How often do you run? What's best? A sporty GP told me - one day on/one day off (running then maybe swimming or gym on rest days). A professional basketball player who played with Kobe claimed he never stopped training. What's best?
Are you a pro runner? Then prob best to train like a mere mortal. Pros ALSO tend to have daily recovery support like physio and massage, nutritionists, ect.
I started with day on/off but had some trouble with injuries. Now I alternate between run/bike and 1 rest day between each, and 2 rest days after every 3-4 trainings (so every 6-8 days). Haven't had any more injuries since. Every person is different, but involving a different easy sport in between really worked for me.
@@debrascott8775 - I'm not a professional - just a ParkRunner with a serious half-marathon addiction
@@ScrappyCoCo0 - excellent - very useful advice/info - EXACTLY why I asked thx
I came across someone yesterday who claims to have run *every* day since 2013. And I thought my 400 day streak was good!
Recovery
1. Days off.
2. Sleep.
3. Food.
4. Doing other things.
5. Being in nature (without running).
6. Do other sports.
My bigest proble5is getting my pace right from the start
Hi running channel.
Did my 2nd marathon (Edinburgh) a few weeks past but around mile 8 I picked up a quad / it band injury at around mile 8. Still finished and had to adjust my running pace due to the strain which is still an accomplishment but had to give up beating my PB.
Back running small distances now (nothing more than a 5k) but completely off pace and wondered if I’m better persevering with small runs or stop running for a week or so it improve my recovery.
Not sure which is better to get me back on pace and any advice greatly appreciated.
Thanks for the video. Are these effects of foamrolling evidence-based?
When is the new merch going on sale?
Soon we promise!!
Crazy how shirts change size when you start rehydrating after a good cool down!
How do you mean Tim?
@@runningchannel haha just how Sarah's shirt size changes drastically from step 1 to step 2 in the video
What do you do when you have only 40 mins to spend? I generally just use most of it on running with 1 min warmup and 0 cool down. If I do all the proper warm up and recovery, I would have less than 10 mins to run.
I've run many runs where I actually warm up while prepping dinner, hit the treadmill, jump off, run to the kitchen, and stir/ flip dinner, then run back and hop back on the moving belt! 😂 Then I'll "stretch" while pulling out and plating dinner or taking my shower. The joys of working 2 jobs while training for ultras. 🤷♀️
2-3mins of warming up and cooling down might be worthwhile?
Genuinely curious about your source/s for the Glycogen window of 30-60 mins. I knew this was a thing but I know from other recent studies that this may not be accurate.
As long as you are getting some protein and carbs within a hour or two of exercise you can still get benefits
Hi Running channel, do you recommend any particular electrolyte tablet for rehydration after a hard run? I find a lot are swamped with sugar to disguise the minerals and salts or they don’t have enough of that in them to start with. I used to use pocari sweat but find that isn’t readily available in the uk.
Nunn or skratch labs or GU are great sources of hydration
Sauna also helps.
Protein-factors: gender, too. A woman in menopause needs more protein than before and one with endometriosis needs an increase in red meat in order to produce red blood cells to offset those lost during menses and stave off anemia (speaking from training and experience).
I had to many sleepless nights recently (with no upcoming races )...😶😬
Not sure about stretching and foam rolling as a recovery tool. If not tailored to an individuals general mobility limitations and guided by a PT, foam rolling and stretching may increase the risk of running related injuries.
I wish sleep wasn’t necessary… we have 5 kids and good sleep is hard to find! Naps are my only saving grace.
We can imagine you get little sleep Jon! Do you find it effects your running?
@@runningchannel if I run in the morning it’s ok, but that only works on the weekend. I run at 8pm when my 2 oldest daughters are at football practice and it’s very hard to do any type of tempo or speed training. I just adjust my training schedule to make any late day runs be easy to moderate effort.
I would appreciate a little more research in this video (not that I don't appreciate your content, I do, it's usually great!) - there are so many other cruelty free sources of protein than just tofu after a long list of animal products :) general "dairy" is also not a lean protein right?
Especially since meat is inflammatory, which will impede recovery.
Exactly! How can you only just mention tofu as a plant based option? Where’s the full research and actually provide some options in this area?
If someone is interested in plant based nutrition for athletes, I recommend watching "the game changers"
Literally drinking a vegan protein shake as part of my recovery right now, can't live without it 😅 eat lots of legumes and little red meat and you'll feel the difference. Red meat is an inflammatory and will hinder recovery.
Agreed. I prefer my protein with a side effect of heart disease.
Ahh.. my friend, the foam roller.
Yo sleep in floor or hard surface is very good.
There are so many other plant-based sources of protein. I love this channel, but that little snippet of animal-heavy protein sources came out like it was recorded in the nineties.
Thanks for your feedback Mark. We could look into creating a longer video around nutrition if this is something you would be interested in? Focusing on animal and plant based protein sources.
This lady has lovely eyes 👀
I hate peppers...
😂😂
You should probably consider changing out of your running clothes before getting into bed 😜