10 Years of Running Advice in 10 Minutes
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- Опубликовано: 30 май 2024
- In this video I'll show you what I wish I knew when I first started running, what 10 years and 25,000 miles of running has taught me as well as 4 science-backed strategies to take your own running to the next level. I hope this serves you.
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Disclaimers: Nicklas Røssner is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use this information strictly at your own risk. Nicklas Røssner will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video included but not limited to economic loss, ilness, injury or death.
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I started running when I was 20, ran a 25 min 5k. Now I’m 25 been training an now run a 15:59 5k!
Dude thats awesome. You still have at least 10 years of possible genetic improvement ahead of you. You can become (and already are) a great runner. Lets go sub15 😄👍
44yo, recently reached 19:52 5k. I reckon I could reach 45yo elite level in about a year.
Thats an awesome goal 😄
Great advice! Thank you for all the tips!
Thanks, great advice. I needed this video a year ago when I started running after years of doing nothing. Would potentially have saved me 8 months of injury issues 😅 But I'm finally able to run some 15K a week pain-free and try to cautiously increase load.
Thanks man.
Injuries are something we all must go through I guess. Keep that motivation high and be smart. You’ll be running long and fast again in no time 😄
Ran the Silkeborg Half last week and randomly recognized you in my RUclips recommendations. Great video!
Thanks man! Thats awesome!
Gotta video about that in the works :)
I was here (to get inspired and motivated during injury period) 👍
Awesome. I wish you a speedy recovery. Working on a video about the training towards my first official race in 4 years, where I bumped into a lot of problems myself. Look out for that one. I hope it will be able to send some more motivation your way.
I am 27 now and I have improved from 21min 5k / 43min 10k when I was 18 and I had no idea what to do to a now 15min48s 5k and 33min40s 10k knowing what I am doing. Very good points. I noticed my biggest mistake was not doing enough strenght core and not doing the 80/20 polarized stuff. Also I used to run 60-70km a week and now 90-100k week. I hope I get this sub15 eventually. Amazing analysis! Certainly explains why I am less slow now 😂😅
Thats awesome man!
Hang in there - You’re only 27. The sub15 will come. And then you want to go for sub30 10k 😄😁
@@NicklasRossnerPT Thanks, Sir Niklas! May the gods of the sport hear you 😅❤️
Thanks! 😃
Thank you for watching 😄
This is kind of random but I’d recommend that everyone book a session with an Ear Nose Throat specialist (ENT) if there’s anything that bothers them breathing-wise. 2 years ago I found out that the “allergies” I’d been dealing with since childhood was actually just a deviated nasal septum… got that fixed, and all of the sudden the airflow through my nose allowed me to run for the first time without needing to open my mouth.
I feel I’m entering my cocky phase though so I’m worried about injuries coming soon - I’m 29, feeling at my best and just achieved my PR of 2h13min for a half marathon (I get that for many that’s nothing lol). But following this video imma listen to your advice and start doing prevention and mobility work. I have some tightness in my left arch, and weirdly enough my flat feet have arches now? Lots of changes happening and it’s very confusing haha
Great advice! I've been sorted for allergies as well - It can mean a lot for the air flow through the nose.
Tightness in the arch is normal - I found that doing some feet strenghtening and feet mobility exercises is a great way to alleviate that - And as a bonus it also helps with stability when running in terrain.
I enjoy the way you explain etc.
Thank you so much - I appreciate it.
with less arm movement would be better (kind of annoying)
Priceless advices. Pls make more video about preventive methods
Thanks man!
I'm 40, 195lbs. I am unable to even run 1km without having to walk some. I signed up for a 5km race in 5 weeks. Im hoping to get myself to a point where I can run the whole thing with no specific time goals. Safe to say it's unlikely to happen.
On a different note, I'm shocked at the quality of video, editing, and information from a channel with under 5k subscribers. Good work!
First of all thank you for the kind works. I really appreciate it.
Second, just signing up for a race puts you ahead of all the people who won’t ever dare to do that - Which is flipping awesome 😄 I really hope you reach your goal and I’m rooting for you - but even if you don’t reach it in 5 weeks, if you keep trying to improve every day - You’re already a winner!
@JoeButler02 Will you use C25K or a similar training plan, or freestyle it? Good luck! Walking is no shame. Damian Hall or other world class elite trail runners do walk, too. I heard some folks employ a run - walk - run technique ("Jeffing") even in marathons and they crush their PBs by this compared with when they ran marathons trying to run all of it. I do enjoy walking breaks every now and then and couldn't care less what others might think of me. :-)
@dresden_slowjog i plan to mostly wing it using a run walk run approach. I plan to start with a 2 or 3km distance and build from there. I really dont care what others will think if i walk, i know im not going to win the race, its just a personal goal for me to be able to say i ran the whole thing.
I did a 3.3km a few nights ago and it felt difficult but a distance i could be comfortable completing.
I pushed myself through a 5km last night just to see what my baseline is. Today my knees and calves are pretty sore so i know i definitely over did it. I managed a 5.35km in 47.53 walking for roughly 30-40% of the time.
You should make a video specifically about strength training for performance and injury prevention!
Thanks for the suggestion 😄 It’s in the pipeline 👍
Your editing is amazing on your videos. Do you do it yourself?
Thank you so much man!
Yeah I do all my editing myself 😄 It takes a long time, but I really enjoy it.
Lt1 n lt2 sessions are also key to helping be able to run the odd race pace work outs
100 percent.
A very interesting video.
Can I ask you where you found the table with the 5k results per age ?
Thanks
Yeah sure - It was just a quick google search: runninglevel.com/running-times/5k-times
Can you tell how to breathe in polarized method for begginers, thank you❤
Next week I’ll be releasing a video discussing different periodization protocols (including the polarized method)
Until then check out this video:
ruclips.net/video/o7kmm5N6yws/видео.html
I am 19 and my first 5k in December was terrible 31:58😢 second one was 25:48 in May...not many female road runners takes it seriously in my country
That is an amazing progression. Give yourself some credit and keep going. With that rate of improvement your gonna run sub20 in no time 😄
What are example of maintenance training?
It depends on your current fitness. Generally the better shape you’re in the harder it is to maintain. In my experience, you need above 70% volume, to be able to get back to peak relatively fast (< 3 months) - I would train the same types of sessions just shorter - I believe in keeping some intensity - others will argue to remove intensity and just do low intensity volume.
You can’t maintain peak fitness unfortunately. No matter how hard you try the fitness will be in peaks and valleys where it’s possible to reach peak 2-3 times per year if done optimally.
I hope that answers your question 😄
What shoes are your favorite?
I’m a big Nike guy. So for most of my training I switch between Nike Zoom Fly and Nike Pegasus. For racing I use either Nike Vaporfly or Nike Alphafly.
For most of my pro career I was sponsored by Brooks and I really enjoy their line-up as well. Especially Brooks Launch for fast-paced training.
Shoutout BMC road bike! #teamBMC
Drove nothing else than BMC’s in my 10 years as a pro 😄 Such a great bike.
How do i get faster im 15 years old and trying to get a sub 20min 5k and potentially one day go pro.
Slow and steady wins the race. Think about it like this: If you want to peak in your late 20s you’ve got 10-15 years of training before your best races as a pro. So my advice would be to join a running squad and then focus on having fun and progressing slowly. If you stay consistent, you are almost guaranteed to become a phenomenal runner 😄
@@NicklasRossnerPT Thanks for the advice.
Dude read jack daniels formula of running that is all about what you need, start now!
10 years in ten minutes, ten days ago
I think runners blood test are very important. If there is not enough right stuff in your veins you will not feel and do great.
Wearing a shirt in the after picture is wild dude 🤦
It’s not supposed to be a “fitness transformation” - More like a “from couch to active runner” type thing 😊
@@NicklasRossnerPT my point is that I would believe that those pics were taken in the same day if you told me. The weight is probably about the same.