As someone who does weightlifting alongside cardio, another important aspect of warming up is it can help inform you of if you should ease off in a session or skip entirely - if you can't perform a squat warm up without pain or strain, is it really a good idea to then push the weight up? Same principle for running, if a mobility stretch or an easy jog is difficult then you probably shouldn't push on and do that 15K you psyched yourself up for. Some amount is always going to happen when you train hard, but warm ups help you identify if it's the right kind of pain or if it's looking more like an injury risk.
Yep. I always do the exact same warmup routine in the exact same order before any workout so any niggles are really obvious. Its also one of the benefits of consistency and only making incremental change from week to week/month to month: any changes to how your body is reacting are really obvious immediately.
I disagree on this. Most of the time I can’t even run for 5-10 minutes but then I push through and end up running for an hour. Is not the same as pushing some heavy weights
I had a strange pain in my right hip for a few days. It was a 33k race week, so I took some days off but the pain didn’t go away. I decided to go to the race anyway and after 4K my right leg didn’t want to move anymore, I couldn’t make another step. The diagnosis was shocking for me, femur stress fracture 😢. I had to take more than three months off running. I just started to run again last week. I learned a hard lesson, don’t push too hard when your body is sending you obvios messages.
@@majamarcen5870I totally feel you man. Injury has been stopping me running for a while, and I’m just starting up running. It’s been the most frustrating experience in my life, and it could have been avoided if I had listened to my body earlier. Some big tips I’ll give are to start up really slowly, way slower than you think, and increase your distance and difficulty of runs at a very steady pace. It doesn’t matter how quickly you get back, it matters more that you do get back. I encountered shin splints after starting up too fast after a different injury, and returning from injury puts you at higher risk for this type of stuff b/c it’s really common to overdo it. I thought I was being smart training hard to get in shape for XC season, but instead it capped my max distance w/o pain to
Just wanted to say a huge thanks for all your videos, they have helped me massively in training to run my first marathon in April next year (started running again at the end of May). Today I have finally achieved my first half marathon run with a time of 02:11:20. :)
Love you guys. My husband started running with me, and the first thing I thought of was, "hey, we are like Ben and Mary" a much less talented version though 😂
Thanks for such great guidance! I appreciate the highlights of self grace in your talks. It helped me do my first 5k at 45. I just got cleared from covid and didn't get to train much, but your coaching helped me get through!!!
I'll add one... REMEMBER TO CHARGE YOUR HEADPHONES!! Nothing more painful than being energized by a song and suddenly a cold robotic voice tells you "low battery"
Had that during the Tromso Midnight Sun Marathon last year,earphones died on with about 11k to go.Everyone cheering in Norwegian,Felt like the New Zealand all blacks where chasing me.
I'm currently in week 2 of missed runs because of an injury, although I'm primarily a runner i injured myself doing weights. Tried to go too fast and used improper technique.
Great tips you two, thank you. And thanks for addressing the toileting issue. I do as you do, but I find on long runs and events that I may need to go again once I've run some distance. It's ok on most trails here in NZ (lots of bushes hehe) but I'm terrified of entering an event with sparse cover 😂 and I've wondered how do you cope on those half or full marathon distances in paved areas in Thailand? Maybe those night runs with paved circuits have toilets nearby? Toilet options is honestly the biggest decider when I am thinking about entering a race 😂😂
I once did a marathon in west Texas that only had one tree along the route. It was an out and back course so you had two opportunities to use that tree. lol
Thanks so much for all your videos. These types of videos are particularly useful for us new and a bit clueless runners - or at least they are for me! I was wondering whether you might do something for women runners in particular? I've just started thinking about e.g. the rise and fall in my energy across the month and adapting training. If the two of you have any insights, I'd love to hear them. It can be tough for those of us on a (let's say) 28 day hormone cycle!
Combine 2 and 3. Plan your route where you can have access to a toilet if possible. Clutch for my morning runs where even if I go before, I am almost guaranteed to go again during.
I know this video is old but for anyone interested someone in this community told me they use preworkout before a run and it's been a game changer. I take preworkout and within the hour I've been to the bathroom and I'm good for the run.
Pretty sure I tried to ride a motorbike up that steep incline in Koh Phangan years ago and it wouldn't make it to the top. I had to get off and push it up the hill. Some of those roads on Koh Phangan are no joke, that's for sure!
How many hard sessions are good per week. I usually do hills, and intervsl or progressive each week. One longer run. Then some base stuff. Around 40 miles ish in total. I use phizz sis and veloforte chews.
I always plan out my route before I go out so I know I can run the distance I plan to, and know I can finish in time so I’m not late for whatever I’m doing next.
Hii! Don’t know if you’ve made a video about it before, I’m new here, but what are some good stretches before and after running? Can you link me to a video if you have done one?
I always run straight after breakfast (big bowl of warm oats, pb, nuts, seeds) Never have any problems. My girlfriend however gets really sick if she runs after eating.. Guess we all have different bodies, thanks a lot for the tips!
Every time I want to run, I wake up 1 hour before (if the run is my first activity of the day), and I skip rope/run around the block/run on the spot, until I need to go to the toilet, and even then, I keep some time before the run, just in case I need a second pass. Trampoline should be a good alternative but I don't have one 🤣 And by doing so I am also warming up, win-win 😅
I used to train with someone that always ate oatmeal before she ran, she never realized what effect eating that fiber was going to have on her body. We always had to find a hotel, so she could go to the restroom along the route.
So for me the … toilet thing gets much easier if I regularly take psyllium husks and drink lots of water. But one weird thing that relatively reliably gets things going in the acute situation is a sugary breakfast. I know it’s not healthy, but somehow sugar for me just… triggers something? 🤦♀️
Caffeine gives me anxiety, so I hardly ever drink coffee. I did drink black tea before my last race though and it wasn’t so bad. So I will keep my caffeine intake low and maybe just drink caffeinated drinks before a race.
I found out the hard way sadly about 3 weeks ago about taking a protein shake a few hours before your run😢😅 need less to say i had a very unpleasant run and walk home 😅😅😅 p.s i am a new runner this year
Just curious: you never carry water, do you? I think I only saw Mary carry a bottle of water once, in the first video in Thailand back from the UK. It's hard to imagine not drinking while running in Thailand with such a weather. What is your secret? ;)
They're acclimated to the climate. Anything under a half marathon probably doesn't require water. I have seen him running with a vest on from time to time though.
@@Thezuule1 Could be. That wouldn't require food either though, and they mentioned carrying food. Maybe I'm just rather thirsty in general. I only saw them with vests for ultras.
Stretching is vastly overrated. For runners that is. Such is my belief anyway, a waste of time. Unless you like stretching, then go for it. Or you want to become a gymnast or something =)
As someone who does weightlifting alongside cardio, another important aspect of warming up is it can help inform you of if you should ease off in a session or skip entirely - if you can't perform a squat warm up without pain or strain, is it really a good idea to then push the weight up? Same principle for running, if a mobility stretch or an easy jog is difficult then you probably shouldn't push on and do that 15K you psyched yourself up for. Some amount is always going to happen when you train hard, but warm ups help you identify if it's the right kind of pain or if it's looking more like an injury risk.
Great info 😊
Yep. I always do the exact same warmup routine in the exact same order before any workout so any niggles are really obvious.
Its also one of the benefits of consistency and only making incremental change from week to week/month to month: any changes to how your body is reacting are really obvious immediately.
@tomrcollins76 Exactly. Primes you to understand how your body *should* feel at any given time
Thats very usefull tip. I will use it thank you
I disagree on this. Most of the time I can’t even run for 5-10 minutes but then I push through and end up running for an hour. Is not the same as pushing some heavy weights
I had a strange pain in my right hip for a few days. It was a 33k race week, so I took some days off but the pain didn’t go away. I decided to go to the race anyway and after 4K my right leg didn’t want to move anymore, I couldn’t make another step. The diagnosis was shocking for me, femur stress fracture 😢. I had to take more than three months off running. I just started to run again last week. I learned a hard lesson, don’t push too hard when your body is sending you obvios messages.
I had the exact same injury, I tried to push through it, big mistake. Wasn’t able to run for 3 months.
@@ryanhester5782 Yes, 3 months. I never thought it could be a fracture, I learned the lesson hard way, just like you :(.
@@majamarcen5870 it really sucked! I’m glad you’re back to running, here’s to running pain free! 😃
I know someone who has had this.
@@majamarcen5870I totally feel you man. Injury has been stopping me running for a while, and I’m just starting up running. It’s been the most frustrating experience in my life, and it could have been avoided if I had listened to my body earlier. Some big tips I’ll give are to start up really slowly, way slower than you think, and increase your distance and difficulty of runs at a very steady pace. It doesn’t matter how quickly you get back, it matters more that you do get back. I encountered shin splints after starting up too fast after a different injury, and returning from injury puts you at higher risk for this type of stuff b/c it’s really common to overdo it. I thought I was being smart training hard to get in shape for XC season, but instead it capped my max distance w/o pain to
Just wanted to say a huge thanks for all your videos, they have helped me massively in training to run my first marathon in April next year (started running again at the end of May). Today I have finally achieved my first half marathon run with a time of 02:11:20. :)
Congrats!!
5:30 "never run in bushless areas" 😅
Ha ha this is true. Or high foot traffic areas 😂
Love you guys. My husband started running with me, and the first thing I thought of was, "hey, we are like Ben and Mary" a much less talented version though 😂
4:41 - Ben in the mirror waiting for his cue to appear 😅 - we are watching with such attention, but it makes the point nicely.
Ha ha was wondering if anyone would comment about that! 😂 we were laughing about it yesterday but I couldn’t be bothered to re-film it all 😂
No static stretches before a run, I never knew this and was doing this before many of my runs! Thanks for the info!
Happy to help 😊
Yeah, back in my school days this was the warm up we were taught but knowledge has moved on
@@ThisMessyHappyyou can do static after a run
I made the toilet mistake the first time I ran very early in the morning. It is really something you figure out once, and then never again.
Simple on bowel movements before run….do 10-12 minutes on a rebounder (mini trampoline)
Great tips ✔️ I eat about 30 minutes before my run in the morning, mostly oatmeal porridge and doesnt give any problems. Or 10km without breakfast.
Thanks for such great guidance! I appreciate the highlights of self grace in your talks. It helped me do my first 5k at 45. I just got cleared from covid and didn't get to train much, but your coaching helped me get through!!!
I'll add one... REMEMBER TO CHARGE YOUR HEADPHONES!! Nothing more painful than being energized by a song and suddenly a cold robotic voice tells you "low battery"
Especially when you're only 5 minutes into a 90 minute run 😫
I rarely run with headphones in but last time I did I’d not charged them so ended up with them stopping 50 minutes into a 2 hour easy run!
One of the reasons I still use corded headphones.
Download your tunes incase you lose wifi
Had that during the Tromso Midnight Sun Marathon last year,earphones died on with about 11k to go.Everyone cheering in Norwegian,Felt like the New Zealand all blacks where chasing me.
I'm currently in week 2 of missed runs because of an injury, although I'm primarily a runner i injured myself doing weights. Tried to go too fast and used improper technique.
Sound advice. Love the humour in your video. Great tag team effort for tip number 3. 😂
Goodluck on your way to 100k! Thanks for the great advice as always
Thanks so much 😊
Great tips you two, thank you. And thanks for addressing the toileting issue. I do as you do, but I find on long runs and events that I may need to go again once I've run some distance. It's ok on most trails here in NZ (lots of bushes hehe) but I'm terrified of entering an event with sparse cover 😂 and I've wondered how do you cope on those half or full marathon distances in paved areas in Thailand? Maybe those night runs with paved circuits have toilets nearby? Toilet options is honestly the biggest decider when I am thinking about entering a race 😂😂
Yes usually we just pray to the running gods it’s all sorted before the race 😂
I once did a marathon in west Texas that only had one tree along the route. It was an out and back course so you had two opportunities to use that tree. lol
agreed on the static stretching, but the pasta experiment is just wrong in so many ways I wouldn't know where to start
just stumbled across your channel. Super helpful, thanks! Need to subscribe.
And btw, you two are super cute. 😊
Great tips and fun format! Well done.
No 8 would apply specifically to you Ben & Mary-forgetting to charge the gopro! Love the running footage, awesome scenery 🎉
Hi Ben can i ask what watch you wear? Thanks
Easy 10 km 50 minutes!! 😮I’ve only just broken 50 minute 10 km 😂😂 another great video guys love them very informative 👍👍
Thanks Duncan 😊
Thanks so much for all your videos. These types of videos are particularly useful for us new and a bit clueless runners - or at least they are for me!
I was wondering whether you might do something for women runners in particular?
I've just started thinking about e.g. the rise and fall in my energy across the month and adapting training. If the two of you have any insights, I'd love to hear them. It can be tough for those of us on a (let's say) 28 day hormone cycle!
Stomach issues are the worst when you go for a long run.
Combine 2 and 3. Plan your route where you can have access to a toilet if possible. Clutch for my morning runs where even if I go before, I am almost guaranteed to go again during.
I know this video is old but for anyone interested someone in this community told me they use preworkout before a run and it's been a game changer. I take preworkout and within the hour I've been to the bathroom and I'm good for the run.
Pretty sure I tried to ride a motorbike up that steep incline in Koh Phangan years ago and it wouldn't make it to the top. I had to get off and push it up the hill. Some of those roads on Koh Phangan are no joke, that's for sure!
Love the humor in this video 😀. Great tips!
Thank for this video. As usual your videos rock! For me all tips were useful and I gonna follow all of them.
How many hard sessions are good per week. I usually do hills, and intervsl or progressive each week. One longer run. Then some base stuff. Around 40 miles ish in total. I use phizz sis and veloforte chews.
I always plan out my route before I go out so I know I can run the distance I plan to, and know I can finish in time so I’m not late for whatever I’m doing next.
Love you guys!👍
All good, sound advice
Thanks Zelda 😊
Hii! Don’t know if you’ve made a video about it before, I’m new here, but what are some good stretches before and after running?
Can you link me to a video if you have done one?
Great tips but WAY too many flushing sound effects, once was enough 😂😂😂🤢
Yup agreed!
I always run straight after breakfast (big bowl of warm oats, pb, nuts, seeds) Never have any problems. My girlfriend however gets really sick if she runs after eating.. Guess we all have different bodies, thanks a lot for the tips!
Knowing that there is some emergency paper in my essentials, makes the long runs way more peaceful indeed 😂
That spaghetti noodle experiment was so much syens😂😂😂
Lockdown was a nightmare, all toilets were closed. Lost a great pair of gloves as a result😂😂😂
Wait... Shouldn't the tip #3 be the tip #2?
nice uphills...which shoes?
Every time I want to run, I wake up 1 hour before (if the run is my first activity of the day), and I skip rope/run around the block/run on the spot, until I need to go to the toilet, and even then, I keep some time before the run, just in case I need a second pass. Trampoline should be a good alternative but I don't have one 🤣
And by doing so I am also warming up, win-win 😅
How many times in a week u should run?
koh phanang is so good for running!
It’s amazing. Favourite island for sure 😊
It's a loo thing with me ,I visit about 3 times before I run 🏃♂️ .
Location? Is that philippines?
I used to train with someone that always ate oatmeal before she ran, she never realized what effect eating that fiber was going to have on her body. We always had to find a hotel, so she could go to the restroom along the route.
Prior preparation prevents poor performance
No butterchicken the night before 😅
That would definitely help 😂
So for me the … toilet thing gets much easier if I regularly take psyllium husks and drink lots of water.
But one weird thing that relatively reliably gets things going in the acute situation is a sugary breakfast. I know it’s not healthy, but somehow sugar for me just… triggers something? 🤦♀️
Coffee. All you need. 😅
Caffeine gives me anxiety, so I hardly ever drink coffee. I did drink black tea before my last race though and it wasn’t so bad. So I will keep my caffeine intake low and maybe just drink caffeinated drinks before a race.
PRD is essential
I found out the hard way sadly about 3 weeks ago about taking a protein shake a few hours before your run😢😅 need less to say i had a very unpleasant run and walk home 😅😅😅 p.s i am a new runner this year
Also consider Avoid eating hard to digest things like animal products and animal protein
I go to the toilet 2 to 4 times before I leave. I don't want anything messing up my run. 💩
Nice Aldous Snow impersonation.
Oh that adrenaline rush pre run ☺️
Goggins has left the chat
Just let my PE teacher cook man
Just curious: you never carry water, do you? I think I only saw Mary carry a bottle of water once, in the first video in Thailand back from the UK. It's hard to imagine not drinking while running in Thailand with such a weather. What is your secret? ;)
They're acclimated to the climate. Anything under a half marathon probably doesn't require water. I have seen him running with a vest on from time to time though.
@@Thezuule1 Could be. That wouldn't require food either though, and they mentioned carrying food. Maybe I'm just rather thirsty in general. I only saw them with vests for ultras.
Stretching is vastly overrated. For runners that is. Such is my belief anyway, a waste of time. Unless you like stretching, then go for it. Or you want to become a gymnast or something =)
Never trust a fart after 20 miles
6:57 Don't think the shoes are correct for you, slight pronating. Although it looks like the shoes are just smush.
Music is disturbing your voice can’t hear you properly
Just the thought of a run is an instant laxative....guaranteed 💩
Main takeaway - look after yer spaghetti!!
No plan and get lost will get you mental strenger.
That motorbike guy was staged
i wish it was only 1% of the time. 😂
😳
😂😂
Wash your hands you grubs.
Ha ha