In my early 20's I ran until I was wheezing for air. My late 20's I just set the cruise and stay in my zone. 😅 I wish I had known about slower running earlier.
Today is the start of my 5th week running. I am truly grateful I found this channel. A wealth of knowledge I have gain by watching past videos. I was a avid weight lifter and after multiple shoulder and elbow injuries I found running. Running I has noticed started to harden my body differently than weight training had, plus the mental side of running I have noticed is phenomenal. Thanks for your channel.
As a 67 older women I have just ran my 3rd Comrades 90k in 10hr 58 getting my bronze medal. People always ask me about sore knees and bad hips. I have no problems or any pain at all. Getting better as I get older. 😂
I can’t Thankyou enough Ben & Mary…I celebrated my 12 month runversary by taking 6:29 off my 10km PB today! I wanted to see where I was after 12 months, & I just about fell over when I saw my time. I’ve just been chipping away, trying to be as consistent as I can, & putting all your advice (including much of what u said in this video) into practice. Those 6:29 minutes are as much yours as they are mine! Just Thankyou, truly Thankyou!
Running does impact knees over time. I know a guy now in his 60’s who had to have surgery due to running a lot throughout his life. Yes it helps fitness of course but long term yes it can have a negative impact on knees
I am in my 40s and I have hated running my entire life, even though I ran a fair amount in military service. Only after watching youtubers like you did I ever feel like I had 'permission' to run slowly. Now that I understand that running slow isn't a waste of time, I feel like I can allow myself to run slow. I don't have to be miserable every run pushing myself to threshold. Thanks for helping me find a place where I don't mind running. I went from hating running anything over 0.75 miles to willingly going on a 8 mile jog. Thanks!
I tried running every day last week while increasing distances. It was a nice experience, because now I know I should rest. This kind of knowledge is ingrained in my thick skull, hahaha.
I’m glad that I’m not affected by what others think of my running speed nor do I care on a personal level. All that matters is I’m getting out and exercising as best as I can. It’s better than sitting on the couch.
It took me 7 weeks to finally start incorporating strength and other mobility routines. I didn't want to overwhelm myself. I found that I needed to specifically focus on just running until I ran my first 5k. Once running was something I craved, I started adding back in yoga and some strengthening. Now I'm going to be focusing on diet. Some brains just get overwhelmed and when I'm overwhelmed I quit.
About the knee thing (this is of course a personal experience): different drops will distribute the impact forces of running in different ways. What I have personally observed is this: High drop (9-12mm) - Up and front at knee level. I personally cannot run in such shoes comfortably because I can feel my knees taking the brunt of it. Medium drop (5-8) - I don't feel any particular part of the body being overloaded, which means that for me, an ideal drop is within this range. Low drop (0-4) - With such shoes, I feel like calves and the Achilles tendon are more heavily recruited. I like such low-drop shoes but since my left foot has less mobility at the ankle, that causes me pain and extra calf stiffness. That said, minimalist shoes can make you very efficient because of the little weight and the high energy return due to the fact there's no midsole.
Running easy is hard! Takes serious discipline keeping easy/ long runs slow! And serious hard work keeping pride in check when all other runners whizz past you ….
Thank you! When I started running (I had checked that I CAN physically run, but had not done anything else) I asked my doctor for an ecg and the go ahead. I had previously been very obese (72lbs lost now) and worked my way up from super short walks to around five to six kilometers a day over the course of a year. He checked my heart, said I was good to go, told me exactly what you said about my knees, and there I was: a newborn runner. I went to the next best shoe store, bought the next best pair of trainers that fit me, and started slowly. I'm a few months in. My first race is in two weeks. I'm 45 years old and finally HAPPY and active. You've been a part of this journey that I fully intend to be on for the rest of my life. So, once again: Thank you! 🏃🏻♀️💨
Some great answers there. I can definitely own up to the Marathon one . Having never really seen the point in running , always thought of it as a means to an end , I decided on a whim to enter the 2016 London marathon. Well I got in at first attempt and so not having any running experience I started training. 3 months later and I somehow managed to complete the race in a credible 3hr 54 but could not walk for 2 days . That did put me off running until I started again this year at the age of 50 . I have however learnt a lot in the time in between and now train a lot more sensibly and therefore enjoy it much more 👍
@BOGDAN SERBAN the video said starting with a marathon which is what I did , did not do other race distances before . Obviously did not go out and run a marathon on first run . The lack of experience meant that I did not train correctly in terms of distance ,pace etc . If I were to enter a marathon now , I would train much better . Enter shorter distance events along the way . Train at a slower pace , instead of just trying to run as far and as fast as possible , which is what I did . That is the way I thought training was supposed to be done, hence I did not carry on running after.
The issue is when you are strong but your feet are weaks...morton neurona on my feet are killing me. I given up to Leeds marathon and Manchester but I'm here. As you said : running is a process and it's true
Great video!!! Soooo true in every aspect… I would love to add in the shoe question: Just get the shoes your feet feel comfortable in and you don’t feel rubbing in any part when walking in the store… especially back in the achilles tendon. Colorful is a must!
To support your comment on if running hurts the knees (joints), I was visiting with a 70+ yr old runner friend who has run many marathons & other events under his belt since his 20's. He recently had a hip replacement & ask the doc if it was caused from running.. doc said absolutely not! Arthritis was the culprit. If it was running, the other hip would have shown similar damage and it didn't. He then suggested he use a porcelain cap vs metal, on the new hip joint so that after recovery, he could run again more efficiently, which he encouraged...and that's exactly what he is doing...taking regular walks and soon to be running again...yeah!
Running bad for my knees? My experience. I got back to running almost two years ago after a few decades away. I began assuming I could start where I was in my twenties.... wrong. I had to recalibrate my expectations. One of my biggest issues was my knees. I learned several things. The first was footwear. I have very low arches in my feet. I had to research and invest in good shoes for me. After shoes, I had to stop running and start walking. For several months I walked daily. I increased my distance and intensity and varied my walking terrain. As I walked I stayed present in my walking. I listened to my body. And I consciously practiced good form. Eventually I did begin running again. Little by little I progressed. And I also learned the value of weight training. Squats, deadlifts, lunges all strengthened my legs, and especially my tendons. The result was resilience that allowed me to run more frequently and longer without issues.
I love your channel. To have come through nearly ten years of trying IVF and yet be so upbeat and positive is awe inspiring. Well done both of you! I've totally bought into your training ethos but should add that I'm destroyed in training and races every week by many runners who just train by running a lot. I have to begrudgingly accept that some people are blessed with more slow twitch muscles.
My first race was Brighton marathon in 2010 aged 48. I didn’t have a clue, my training consisted of running on a treadmill for maximum of 1 hour and only one outdoor run of about 9km and zero training for the 6 weeks prior to the race due to eye laser surgery. The race itself was a disaster but I did finish it in 5hr 41min. It put me off running for a year. Fast forward 12 years, In the last few months I've done four half marathons and just before Christmas PB'd Portsmouth marathon in 4hr 4mins. For 2023 I've already got plenty of races booked - another 4 half marathons, 3 marathons ( Brighton and Portsmouth and Borneo) plus a half ironman triathlon.
I do think that bad knees are a real thing, if one 1. Too eager to run a lot, too often too early as a beginner 2. Has bad form 3. And over weight It's not too hard to see someone doing all three, often they correlate imo I began running 7 months ago, and I like the health and mental aspect of it most. That said, I don't believe I will like it enough to run marathons. I'm more in the 4-8mile (6-13k) fitness range. As for shoes, running shoes are incredibly pricey imo. Find a pair you like, comfortable and could afforded, of course.
Great list. I'd like to make one amendment. I talk to plenty of 70+ y.o. who only run. Strength and mobility, for them, come in their ability to do their normal routine, gardening, house care, and such. I know plenty who also get into the Y to lift and swim and do yoga too. But there are plenty for whom running is enough dedicated exercise and they do a million times better than those who don't exercise and as well as any.
Thanks Dan. Very interesting insight. But I’d actually say I’d expect to be ok until at least 75 or more. I guess I was more (only for me anyway) talking about 80’s and even 90’s. My Nan is in her 90’s and her quality of life is poor because exercise and conditioning simply wasn’t a thing. Just my thoughts but there’s no right or wrong answer 😊
I live in State College Pennsylvania, and we have George Etzweiler, who is 101 years old and I still see him at local 5ks and he and a group of runners take on the Tussey Mountainback 50 miler as a relay every year. They were old when they founded old men of the mountains running group back in 2007 and are still going strong.
I live in State College Pennsylvania, and we have George Etzweiler, who is 101 years old and I still see him at local 5ks and he and a group of runners take on the Tussey Mountainback 50 miler as a relay every year. They were old when they founded old men of the mountains running group back in 2007 and are still going strong.
Great content! I have found many of the questions I ask are in some way more of a excuse to not train. When in the end, as you and Mary have said many times( I hear you screaming in my ears) consistency is the key. Just get out there and get going. Thank you for sharing your journey!
I've been running for years now, but I still consider myself a beginner/novice, so here are my 3 questions: 1. Is a 1K easy run 30 min before a 10K a good idea? 2. What would you recommend as a good food/power charge during a short period with lots of activities (lot of hiking, running, cycling within a week)? 3. Last week I almost stepped on a snake during a trail run, as I saw it at the last possible moment. Not really a question, sorry. I wanted to tell about the snake, it was a pretty big snake 50cm or so 😵💫
For your first question, I have found that warming up with a mile or 1k easy run helps before starting a 10k. Generally before a race, I will warmup by running a similar distance, doing dynamic stretches, and running some strides. This process helps me get ready for the race. When doing time trials, sometimes I have skipped this process and found that the start of the trial was somewhat uncomfortable. It would take me around 2km into the time trial to feel strong.
I can only offer some thoughts on the 1st question. It depends what that 10k means to you. If 10k is the furthest you've ever run I'd skip any running beforehand, maybe walking and some dynamic stretches to get warmed up a bit. On the other hand if the distance is not an issue then absolutely running before helps a lot, like others said 1-2 km easy with some strides. Also try to get the warmup closer to the race than 30 mins, it's too long of a wait and most of the effect will be lost in that time. I understand it's hard sometimes if you have to be at the starting line way before the actual start.
This is a brilliant film, so motivational , thank you. I disagree with getting colourful shoes, get black ones so that you don't have to clean them so often.
Ha I totally agree about picking nice colorful shoes. If I'm gonna spend the money, why not be super tacky? It's the same reason why people buy bright red sports cars.
ha absolutely,the last shoes i bought were not even on display and having tried a few different ones on and decided the vender asked which colorway i wanted then at last minute said theres one more which he described as Pumpkin! when he bought these lovely bright orange ones out i thought " yea man,i been running 18 months and am fast enough to wear these now!" he told me that every year theres a colourway that he thinks are hideous but other people likes and he sells more than expected,lol
Starting off with a marathon myself lol. Just had my peak long run of 35km last Wednesday. And apart from blisters due to wearing the wrong socks I must say I loved every second of it. My marathon is in 11 days. So excited
@@venomlords I’m pretty happy with how it went. My goal time was to do it under 4hours 10 minutes. The course was basically a loop that was done twice. Starting off it was very comfortable, got to the half way point and I still felt really fresh and relaxed. However towards the last 10km my calves really started to burn. I was running at a pace much faster than I anticipated. Got down to the final 2km and the pain was surreal in my right shin. Ended up finished the marathon at a time of 3hours 41 mins. At the moment I’m trying out a new fitness journey. Im following the Nick bare Hybrid plan. Building muscle and endurance at the same time. Not running as much as I’d like to because I’m in Norway and it’s extremely icy but putting in some work on the treadmill. Once spring rolls back around I’ll be out running again. Turned out I had stress fractures on both legs but an especially bad one on my right leg from running the marathon. But that was my own fault for letting the hype and adrenaline getting to me on race day and running faster than my body was prepared for.
Just picking a colorful shoe will work for most people, but can be bad if you e.g. need stability and don't realise pain is caused by the shoe choice. After knee injuries I had never been able to run longer distances until I found a shoe that works for my knees and pronation (True Motion Nevos) and then the gained strength enabled me to run much longer (gradually stepping it up) and even partially use neutral shoes like the Vaporfly. But still from time to time I buy shoes that eventually cause issues after a few k into the run. I would tell a new runner to try a few daily trainers in the running shop an choose whatever feels god for them and revisit the choice if they run into issues ;-)
Yeah finding the right pair of shoes is like finding “one’s self” in their early 20s. You figure out your likes and “don’t likes”, and eventually the perfect shoe manifests themselves.
Definitely will regret the not stretching and strength training. Muscles get tight and can lead to injury. I always find that when I slack on these 2 things, I definitely have an injury or just soreness when running.
It amazes me people want to start by signing up to a marathon! I have been running for 20 months now and am just about at the point where i think i could consider it and IF i had the time to train properly for it i believe i could manage but thats now, when i was starting and couldn't run a few hundred metres no way! maybe if i was 20 something rather than near 50 i would have felt differently? I am currently using a training plan based around your half marathon PB plan ready for Bath and i think its going pretty well and looking forward to a few lie ins next week as am on that stepback week!
I think its because we tend to see people in media who do full marathons (and ultras) and its everywhere so it cant be that far out of our reach. It appears that nearly everyone we see running is doing it, so it can't be that hard. Its the same in fitness where standards are set by some distorted view within social media. Its hard to grasp that a tiny minority of people (0.5% of people in the US) have run a single marathon.
Took me a while to begin falling in love with the sport. I’m only in High school, but I began running to be with friends and loved the team aspect and camaraderie at first. But recently, I’ve begun to like running just for running.
Hi, absolutely love your videos. Can I suggest that you don't use stock footage and instead just talk into the camera, that way it feels more personal from you to me.
Thanks Samir. I appreciate the kind words. This is just me but talking to camera for too long without it being broken up bores me. So I try to mix it up. But your feedback is very welcome so thank you 😊
Mechanically overtime the load compression on the disc does have an effect on the knee, but the benefits of exercise offset the downside, until the downside turns bad, then alternative forms of exercise which provides the same benefit is an option. Peter Attia wont run to maximize knee health another guest on Hubermans channel.
Running is not bad for your knees but your knees might be bad for running and sadly that is often the case. If you spent most of your life sitting, don't be surprised you get injured on your first Sunday run. Strength is built slowly and progressively.
Thank you, newbie runner here over (gulp) 40. Started in May with half a mile 2x a week. Up to 6 miles 4x per week with strength training, yoga, and elliptical. I've shunned running as the older sibling of a HS/college track star (sigh). I love it but wonder what I can do during cold winter months. How do you run in the cold? Tips are greatly appreciate!!! Thank you! Love the channel! ♥️
Of course running is not bad for knees! It always makes me laugh how people can talk themselves out of exercising. I have never seen an old fit person saying "yes, I was saving my knees for my whole life, didn't move a lot, only car and I am a smoker and alcoholic - just loving life! Eh! I have never touched vegetables and fiber, only ultraprocessed food stuffed with sugar. Winning!"
So I have a question do you use max heart rate % or % of lactate threshold for running heart rate zone because zone 2 is a lot higher for % of lactate threshold than it is for max heart rate %
Any advice for strength and conditioning when suffering from back pain/pulled muscle in back. Have been doing stretching and mobility and pain starting to improve but don't want to do and S and C as worried it might exacerbate it
Hi Sarah, Pilates style stuff and resistance band work was the key for me when I had my back issues. Lots of core work and controlled twisting etc. All about slow and controlled. No weights 😊
Can I ask about arms? When I see you guys run I notice your elbows are pretty much behind your torso most of the time… is that proper running form? I’ve heard lots about what to do not do with your hands but haven’t heard about the elbows back bit.
Honestly for number 3 that's not even a question worth asking for me lol as the way I see it unless you have been running since you were a little kid basicly and even then I would say the mindset of starting off to run is consider running 1k an accomplishment(unless the litreal first time you run you feel like running 1k is far too easy for you after you run it)
Question coach I live in the Philippines in Antipolo Hills I’m training for a marathon or triathlon and the problem is all I have is hell running and that’s it no flat ground it’s extremely hot and humid and any helpful tips if all I have to do is run in the hills it’s like trail running every day even on the road because they’re in such poor condition
I have a question. If I can't even run very long (like 2 minutes) quite slowly, without my heart rate going way over zone 2, should I just keep running in my schedule and hope I get adapted so it's lower going the same distance and speed? I have been doing strength and conditioning, and stretching as well. I'm just asking because there's so much advice to stay with your heart rate low, but then I'd just always be walking. I started walking far for about a year now, and only been running intermittently for a few months.
I've also had the problem of not being able to run longer than 1 minute. After training with the run/walk method, I could run a 5k. I suggest each week, find a time you can run and repeat several times (eg. 1:30 run, 1:00 min walk then gradually increase (1:45 run/1:00 walk; then 2:00 run/1:00 walk) for around 30 mins. I think its called the Jeffrey Galloway method. You can even use an app called couch to 5k to train for it. Trust me - i hated running but now I'm training for a half marathon. It's doable.
On the weekend, my father in law hit me with "you're stupid, everyone knows running is bad for your knees". I said "nah that's a myth that was debunked 20 years ago. Plus I've run over 10,000km and my knees are just fine". Of course being the stubborn old man he is he just responded "it's bad for your knees - you'll regret it in a few years". smh
What does recovery week look like after a big race? Do you still do sessions but at a reduced load? Or do you take a set number of days off running all together?
To me, it depends on the intensity and length of the race. I will rest just a day after a 5k, 2-3 days after a 10k, and longer if feel twinges or niggles (as I usually do because I've given it everything).
Been trying to ramp up the mileage on the long runs lately. I just seem to get to a point past half marathon distance and hit a wall. Any advice for someone doing a marathon in 4 weeks?
What is with the obsession with getting faster? It is all I ever hear people talk about in these videos, books, blogs. If you want to run for life you have to be ready to stop caring about “improving” by always getting faster. As you age you are going to get slower. And long before you noticeably slow down you will find yourself in a state where trying to speed up just causes injury. Just run for Pete’s sake.
About the knee thing, I had a lot of pain in my knees from running in the military and gave up running for a decade because of it. I came back a couple years ago running my own pace and realized that I wasn't getting any knee pain. The thing was, in the Army, I was always told to "run faster" which for me meant longer strides. So my cadence slowed down and my strides got longer, and its not a surprise that I was striking ahead of my body really hard and causing knee pain. Had no idea I was doing this and specifically tried to work on this by keeping my cadence higher when I do run a bit faster (helps me keep my legs underneath me) and the problem mostly goes away.
The military is bad at teaching running, there is a strong stigma against easy running let alone if someone decided to walk. They make running very much not fun. Between not logging easy miles, encouraging poor form by telling people to stride out, doing poor jobs with warm up and recovery and encouraging running while carrying a load it’s no wonder we all have bad knees
@@chronomasakari Oh yeah for sure. This was back in 2005-2009 for me. I was right out of high school, non-athletic kid who had to try very hard to keep up. Probably too hard, was never recovered between runs so I was always tired. Picked up running again a couple years ago, and I'm running about at the pace I was when I was 20, but I can hold it longer. My 2 mile times are still slower, but I haven't really tried to push them.
In my early 20's I ran until I was wheezing for air. My late 20's I just set the cruise and stay in my zone. 😅 I wish I had known about slower running earlier.
Today is the start of my 5th week running. I am truly grateful I found this channel. A wealth of knowledge I have gain by watching past videos. I was a avid weight lifter and after multiple shoulder and elbow injuries I found running. Running I has noticed started to harden my body differently than weight training had, plus the mental side of running I have noticed is phenomenal. Thanks for your channel.
great that you are getting out there !
As a 67 older women I have just ran my 3rd
Comrades 90k in 10hr 58 getting my bronze medal. People always ask me about sore knees and bad hips. I have no problems or any pain at all. Getting better as I get older. 😂
I can’t Thankyou enough Ben & Mary…I celebrated my 12 month runversary by taking 6:29 off my 10km PB today! I wanted to see where I was after 12 months, & I just about fell over when I saw my time. I’ve just been chipping away, trying to be as consistent as I can, & putting all your advice (including much of what u said in this video) into practice. Those 6:29 minutes are as much yours as they are mine! Just Thankyou, truly Thankyou!
congrats
@@calb0 Thankyou!
Running does impact knees over time. I know a guy now in his 60’s who had to have surgery due to running a lot throughout his life. Yes it helps fitness of course but long term yes it can have a negative impact on knees
I am in my 40s and I have hated running my entire life, even though I ran a fair amount in military service. Only after watching youtubers like you did I ever feel like I had 'permission' to run slowly. Now that I understand that running slow isn't a waste of time, I feel like I can allow myself to run slow. I don't have to be miserable every run pushing myself to threshold. Thanks for helping me find a place where I don't mind running. I went from hating running anything over 0.75 miles to willingly going on a 8 mile jog. Thanks!
I tried running every day last week while increasing distances. It was a nice experience, because now I know I should rest. This kind of knowledge is ingrained in my thick skull, hahaha.
I’m glad that I’m not affected by what others think of my running speed nor do I care on a personal level. All that matters is I’m getting out and exercising as best as I can. It’s better than sitting on the couch.
I did a couch to marathon in a month in early 2023. I got so sick and sore - and loved it. 😂
Now I do ultras.
It took me 7 weeks to finally start incorporating strength and other mobility routines. I didn't want to overwhelm myself. I found that I needed to specifically focus on just running until I ran my first 5k. Once running was something I craved, I started adding back in yoga and some strengthening. Now I'm going to be focusing on diet. Some brains just get overwhelmed and when I'm overwhelmed I quit.
80% of my running is slow. I own my “terrible” paces because it doesn’t matter. I listen to audio books and enjoy the ride.
Forwards is a pace, dude! Great work 😊🤟🏼
Thank you so much for simply explaining the running "slow" thing and why we should do it. Much appreciate this entire video. xx
About the knee thing (this is of course a personal experience): different drops will distribute the impact forces of running in different ways. What I have personally observed is this:
High drop (9-12mm) - Up and front at knee level. I personally cannot run in such shoes comfortably because I can feel my knees taking the brunt of it.
Medium drop (5-8) - I don't feel any particular part of the body being overloaded, which means that for me, an ideal drop is within this range.
Low drop (0-4) - With such shoes, I feel like calves and the Achilles tendon are more heavily recruited. I like such low-drop shoes but since my left foot has less mobility at the ankle, that causes me pain and extra calf stiffness. That said, minimalist shoes can make you very efficient because of the little weight and the high energy return due to the fact there's no midsole.
Running easy is hard! Takes serious discipline keeping easy/ long runs slow! And serious hard work keeping pride in check when all other runners whizz past you ….
Thank you! When I started running (I had checked that I CAN physically run, but had not done anything else) I asked my doctor for an ecg and the go ahead. I had previously been very obese (72lbs lost now) and worked my way up from super short walks to around five to six kilometers a day over the course of a year. He checked my heart, said I was good to go, told me exactly what you said about my knees, and there I was: a newborn runner. I went to the next best shoe store, bought the next best pair of trainers that fit me, and started slowly. I'm a few months in. My first race is in two weeks. I'm 45 years old and finally HAPPY and active. You've been a part of this journey that I fully intend to be on for the rest of my life. So, once again: Thank you! 🏃🏻♀️💨
Some great answers there.
I can definitely own up to the Marathon one . Having never really seen the point in running , always thought of it as a means to an end , I decided on a whim to enter the 2016 London marathon. Well I got in at first attempt and so not having any running experience I started training. 3 months later and I somehow managed to complete the race in a credible 3hr 54 but could not walk for 2 days . That did put me off running until I started again this year at the age of 50 . I have however learnt a lot in the time in between and now train a lot more sensibly and therefore enjoy it much more 👍
@BOGDAN SERBAN maybe read the comment properly first . Never said “ without training “ I said without prior experience before the 3 month training
@BOGDAN SERBAN the video said starting with a marathon which is what I did , did not do other race distances before . Obviously did not go out and run a marathon on first run . The lack of experience meant that I did not train correctly in terms of distance ,pace etc . If I were to enter a marathon now , I would train much better . Enter shorter distance events along the way . Train at a slower pace , instead of just trying to run as far and as fast as possible , which is what I did . That is the way I thought training was supposed to be done, hence I did not carry on running after.
The issue is when you are strong but your feet are weaks...morton neurona on my feet are killing me. I given up to Leeds marathon and Manchester but I'm here. As you said : running is a process and it's true
Great video!!! Soooo true in every aspect… I would love to add in the shoe question: Just get the shoes your feet feel comfortable in and you don’t feel rubbing in any part when walking in the store… especially back in the achilles tendon. Colorful is a must!
Ha ha thanks. Yes, colourful is the most important 😂
To support your comment on if running hurts the knees (joints), I was visiting with a 70+ yr old runner friend who has run many marathons & other events under his belt since his 20's. He recently had a hip replacement & ask the doc if it was caused from running.. doc said absolutely not! Arthritis was the culprit. If it was running, the other hip would have shown similar damage and it didn't. He then suggested he use a porcelain cap vs metal, on the new hip joint so that after recovery, he could run again more efficiently, which he encouraged...and that's exactly what he is doing...taking regular walks and soon to be running again...yeah!
Running bad for my knees?
My experience. I got back to running almost two years ago after a few decades away. I began assuming I could start where I was in my twenties.... wrong. I had to recalibrate my expectations.
One of my biggest issues was my knees. I learned several things. The first was footwear. I have very low arches in my feet. I had to research and invest in good shoes for me.
After shoes, I had to stop running and start walking. For several months I walked daily. I increased my distance and intensity and varied my walking terrain. As I walked I stayed present in my walking. I listened to my body. And I consciously practiced good form. Eventually I did begin running again. Little by little I progressed.
And I also learned the value of weight training. Squats, deadlifts, lunges all strengthened my legs, and especially my tendons. The result was resilience that allowed me to run more frequently and longer without issues.
I love your channel. To have come through nearly ten years of trying IVF and yet be so upbeat and positive is awe inspiring. Well done both of you!
I've totally bought into your training ethos but should add that I'm destroyed in training and races every week by many runners who just train by running a lot. I have to begrudgingly accept that some people are blessed with more slow twitch muscles.
Great points especially about the need for slow running for the enjoyment of it. Keep up the great content.
Thank you SO much for putting all your wisdom and experience out for others to benefit from, I am eternally grateful
My first race was Brighton marathon in 2010 aged 48. I didn’t have a clue, my training consisted of running on a treadmill for maximum of 1 hour and only one outdoor run of about 9km and zero training for the 6 weeks prior to the race due to eye laser surgery. The race itself was a disaster but I did finish it in 5hr 41min. It put me off running for a year.
Fast forward 12 years, In the last few months I've done four half marathons and just before Christmas PB'd Portsmouth marathon in 4hr 4mins. For 2023 I've already got plenty of races booked - another 4 half marathons, 3 marathons ( Brighton and Portsmouth and Borneo) plus a half ironman triathlon.
Inspiring!!
Great video Ben and Mary, you covered the building blocks brilliantly.
It's the basic that then you build on for your running journey.
Another super helpful video with answers to questions that many runners ask. Kudos guys! Also, love the music
I do think that bad knees are a real thing, if one
1. Too eager to run a lot, too often too early as a beginner
2. Has bad form
3. And over weight
It's not too hard to see someone doing all three, often they correlate imo
I began running 7 months ago, and I like the health and mental aspect of it most. That said, I don't believe I will like it enough to run marathons. I'm more in the 4-8mile (6-13k) fitness range. As for shoes, running shoes are incredibly pricey imo. Find a pair you like, comfortable and could afforded, of course.
Great list. I'd like to make one amendment. I talk to plenty of 70+ y.o. who only run. Strength and mobility, for them, come in their ability to do their normal routine, gardening, house care, and such. I know plenty who also get into the Y to lift and swim and do yoga too. But there are plenty for whom running is enough dedicated exercise and they do a million times better than those who don't exercise and as well as any.
Thanks Dan. Very interesting insight. But I’d actually say I’d expect to be ok until at least 75 or more. I guess I was more (only for me anyway) talking about 80’s and even 90’s. My Nan is in her 90’s and her quality of life is poor because exercise and conditioning simply wasn’t a thing. Just my thoughts but there’s no right or wrong answer 😊
I live in State College Pennsylvania, and we have George Etzweiler, who is 101 years old and I still see him at local 5ks and he and a group of runners take on the Tussey Mountainback 50 miler as a relay every year. They were old when they founded old men of the mountains running group back in 2007 and are still going strong.
I live in State College Pennsylvania, and we have George Etzweiler, who is 101 years old and I still see him at local 5ks and he and a group of runners take on the Tussey Mountainback 50 miler as a relay every year. They were old when they founded old men of the mountains running group back in 2007 and are still going strong.
@@Shevock love it!!!
Beautiful video! Thank you so much! Sometimes it's hard to forget that progress can take a loooong time.
Great content! I have found many of the questions I ask are in some way more of a excuse to not train.
When in the end, as you and Mary have said many times( I hear you screaming in my ears) consistency is the key. Just get out there and get going.
Thank you for sharing your journey!
I love you guys I'm new to running I'm 47 you have inspired me to take it up
I've been running for years now, but I still consider myself a beginner/novice, so here are my 3 questions:
1. Is a 1K easy run 30 min before a 10K a good idea?
2. What would you recommend as a good food/power charge during a short period with lots of activities (lot of hiking, running, cycling within a week)?
3. Last week I almost stepped on a snake during a trail run, as I saw it at the last possible moment. Not really a question, sorry. I wanted to tell about the snake, it was a pretty big snake 50cm or so 😵💫
For your first question, I have found that warming up with a mile or 1k easy run helps before starting a 10k. Generally before a race, I will warmup by running a similar distance, doing dynamic stretches, and running some strides. This process helps me get ready for the race.
When doing time trials, sometimes I have skipped this process and found that the start of the trial was somewhat uncomfortable. It would take me around 2km into the time trial to feel strong.
Yes, running easy 1k or 2k with 3 to 4 strides at your 10k goal race pace ..before a race is a good way to warm up your body
I can only offer some thoughts on the 1st question. It depends what that 10k means to you. If 10k is the furthest you've ever run I'd skip any running beforehand, maybe walking and some dynamic stretches to get warmed up a bit. On the other hand if the distance is not an issue then absolutely running before helps a lot, like others said 1-2 km easy with some strides.
Also try to get the warmup closer to the race than 30 mins, it's too long of a wait and most of the effect will be lost in that time. I understand it's hard sometimes if you have to be at the starting line way before the actual start.
Hey guys loving your content! I’d really love to see a video on how you train/race as a couple.
This is a brilliant film, so motivational , thank you. I disagree with getting colourful shoes, get black ones so that you don't have to clean them so often.
Just find out this channel tonight, very interesting. Thank you
Loving this channel thanks 😊
Your videos are fantastic! Thank you.
Ha I totally agree about picking nice colorful shoes. If I'm gonna spend the money, why not be super tacky?
It's the same reason why people buy bright red sports cars.
ha absolutely,the last shoes i bought were not even on display and having tried a few different ones on and decided the vender asked which colorway i wanted then at last minute said theres one more which he described as Pumpkin! when he bought these lovely bright orange ones out i thought " yea man,i been running 18 months and am fast enough to wear these now!" he told me that every year theres a colourway that he thinks are hideous but other people likes and he sells more than expected,lol
Ha ha I thought the reason people buy red sports cars was their small winkles? 😂
Great content always , now we’re approaching winter I need to go into the back catalogue find the video on winter running 🏃♀️ 🥶😂
Starting off with a marathon myself lol. Just had my peak long run of 35km last Wednesday. And apart from blisters due to wearing the wrong socks I must say I loved every second of it. My marathon is in 11 days. So excited
How did the marathon go? Still running?
@@venomlords I’m pretty happy with how it went. My goal time was to do it under 4hours 10 minutes. The course was basically a loop that was done twice.
Starting off it was very comfortable, got to the half way point and I still felt really fresh and relaxed.
However towards the last 10km my calves really started to burn. I was running at a pace much faster than I anticipated.
Got down to the final 2km and the pain was surreal in my right shin.
Ended up finished the marathon at a time of 3hours 41 mins.
At the moment I’m trying out a new fitness journey. Im following the Nick bare Hybrid plan. Building muscle and endurance at the same time.
Not running as much as I’d like to because I’m in Norway and it’s extremely icy but putting in some work on the treadmill. Once spring rolls back around I’ll be out running again.
Turned out I had stress fractures on both legs but an especially bad one on my right leg from running the marathon. But that was my own fault for letting the hype and adrenaline getting to me on race day and running faster than my body was prepared for.
Excellent advice!
Just picking a colorful shoe will work for most people, but can be bad if you e.g. need stability and don't realise pain is caused by the shoe choice. After knee injuries I had never been able to run longer distances until I found a shoe that works for my knees and pronation (True Motion Nevos) and then the gained strength enabled me to run much longer (gradually stepping it up) and even partially use neutral shoes like the Vaporfly. But still from time to time I buy shoes that eventually cause issues after a few k into the run. I would tell a new runner to try a few daily trainers in the running shop an choose whatever feels god for them and revisit the choice if they run into issues ;-)
Yeah finding the right pair of shoes is like finding “one’s self” in their early 20s. You figure out your likes and “don’t likes”, and eventually the perfect shoe manifests themselves.
Definitely will regret the not stretching and strength training. Muscles get tight and can lead to injury. I always find that when I slack on these 2 things, I definitely have an injury or just soreness when running.
In my experience, any knee issues have actually been hip issues. Also, Some people can run at a high heart rate whilst nose breathing
I started with a marathon. And only started running 3 weeks before. Finished it in 4hrs 9mins.
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awesome video 👍👍👍👍👍
Love the content 👍
It amazes me people want to start by signing up to a marathon! I have been running for 20 months now and am just about at the point where i think i could consider it and IF i had the time to train properly for it i believe i could manage but thats now, when i was starting and couldn't run a few hundred metres no way! maybe if i was 20 something rather than near 50 i would have felt differently? I am currently using a training plan based around your half marathon PB plan ready for Bath and i think its going pretty well and looking forward to a few lie ins next week as am on that stepback week!
I think its because we tend to see people in media who do full marathons (and ultras) and its everywhere so it cant be that far out of our reach. It appears that nearly everyone we see running is doing it, so it can't be that hard.
Its the same in fitness where standards are set by some distorted view within social media. Its hard to grasp that a tiny minority of people (0.5% of people in the US) have run a single marathon.
This is my newbie question, how do make track workouts/races more enjoyable? Love the channel!
Took me a while to begin falling in love with the sport. I’m only in High school, but I began running to be with friends and loved the team aspect and camaraderie at first. But recently, I’ve begun to like running just for running.
Hi, absolutely love your videos.
Can I suggest that you don't use stock footage and instead just talk into the camera, that way it feels more personal from you to me.
Thanks Samir. I appreciate the kind words. This is just me but talking to camera for too long without it being broken up bores me. So I try to mix it up. But your feedback is very welcome so thank you 😊
Wonderful content! Could you share details of Mary's sunglasses?
Mechanically overtime the load compression on the disc does have an effect on the knee, but the benefits of exercise offset the downside, until the downside turns bad, then alternative forms of exercise which provides the same benefit is an option. Peter Attia wont run to maximize knee health another guest on Hubermans channel.
I got it today on my 18th km of a half marathon. A kid said "Mum, why is that man running so slow" 😂
Running is not bad for your knees but your knees might be bad for running and sadly that is often the case. If you spent most of your life sitting, don't be surprised you get injured on your first Sunday run. Strength is built slowly and progressively.
Love your videos , but Hawaiians fired cannons form canoes and it was a very effective method of marine combat.
Thank you, newbie runner here over (gulp) 40. Started in May with half a mile 2x a week. Up to 6 miles 4x per week with strength training, yoga, and elliptical. I've shunned running as the older sibling of a HS/college track star (sigh). I love it but wonder what I can do during cold winter months. How do you run in the cold? Tips are greatly appreciate!!! Thank you! Love the channel! ♥️
Of course running is not bad for knees! It always makes me laugh how people can talk themselves out of exercising. I have never seen an old fit person saying "yes, I was saving my knees for my whole life, didn't move a lot, only car and I am a smoker and alcoholic - just loving life! Eh! I have never touched vegetables and fiber, only ultraprocessed food stuffed with sugar. Winning!"
So I have a question do you use max heart rate % or % of lactate threshold for running heart rate zone because zone 2 is a lot higher for % of lactate threshold than it is for max heart rate %
I use my lactate threshold for sure 😊
@@ThisMessyHappy Thankyou 👍
I was wondering the same as I watching 1 yr old 30-day run...video and posted a comment on it..😂😂 this reply answered it.
The only time i do not feel guilty about not running faster is when I'm sprinting ☹️
Why run slow? Because no one would run if it was always max intensity 😂
Running slow is where you find enjoyment in the sport.
Any advice for strength and conditioning when suffering from back pain/pulled muscle in back. Have been doing stretching and mobility and pain starting to improve but don't want to do and S and C as worried it might exacerbate it
Hi Sarah, Pilates style stuff and resistance band work was the key for me when I had my back issues. Lots of core work and controlled twisting etc. All about slow and controlled. No weights 😊
@@ThisMessyHappy thank you so much!
My first race was a marathon, 8 months after I started running. Oops.
Can I ask about arms? When I see you guys run I notice your elbows are pretty much behind your torso most of the time… is that proper running form? I’ve heard lots about what to do not do with your hands but haven’t heard about the elbows back bit.
Honestly for number 3 that's not even a question worth asking for me lol as the way I see it unless you have been running since you were a little kid basicly and even then I would say the mindset of starting off to run is consider running 1k an accomplishment(unless the litreal first time you run you feel like running 1k is far too easy for you after you run it)
Whats a good mile pace for slow running ?
Question coach I live in the Philippines in Antipolo Hills I’m training for a marathon or triathlon and the problem is all I have is hell running and that’s it no flat ground it’s extremely hot and humid and any helpful tips if all I have to do is run in the hills it’s like trail running every day even on the road because they’re in such poor condition
Hill running sorry for the typo
I have a question. If I can't even run very long (like 2 minutes) quite slowly, without my heart rate going way over zone 2, should I just keep running in my schedule and hope I get adapted so it's lower going the same distance and speed?
I have been doing strength and conditioning, and stretching as well.
I'm just asking because there's so much advice to stay with your heart rate low, but then I'd just always be walking. I started walking far for about a year now, and only been running intermittently for a few months.
I've also had the problem of not being able to run longer than 1 minute. After training with the run/walk method, I could run a 5k. I suggest each week, find a time you can run and repeat several times (eg. 1:30 run, 1:00 min walk then gradually increase (1:45 run/1:00 walk; then 2:00 run/1:00 walk) for around 30 mins.
I think its called the Jeffrey Galloway method. You can even use an app called couch to 5k to train for it. Trust me - i hated running but now I'm training for a half marathon. It's doable.
On the weekend, my father in law hit me with "you're stupid, everyone knows running is bad for your knees". I said "nah that's a myth that was debunked 20 years ago. Plus I've run over 10,000km and my knees are just fine". Of course being the stubborn old man he is he just responded "it's bad for your knees - you'll regret it in a few years". smh
What does recovery week look like after a big race? Do you still do sessions but at a reduced load? Or do you take a set number of days off running all together?
To me, it depends on the intensity and length of the race. I will rest just a day after a 5k, 2-3 days after a 10k, and longer if feel twinges or niggles (as I usually do because I've given it everything).
Did you participate in any of the UTMB races this year (2022)?
Been trying to ramp up the mileage on the long runs lately. I just seem to get to a point past half marathon distance and hit a wall. Any advice for someone doing a marathon in 4 weeks?
Get as many 10 miles runs in as you can. Forget the longer stuff with 4 weeks to go. Try 10 mile followed by 10mile the following day.
@@John_Wood_ Thanks John, I'll give this a good go and hopefully it pays off
Hill running sorry for the typo
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🤟🏼🤟🏼😊
Hi, there. Both of you live in Thailand? 😊
We do, we live in Nonthaburi 😊
Wow. I’m your fan. I hope we meet during a long run.
What is with the obsession with getting faster? It is all I ever hear people talk about in these videos, books, blogs. If you want to run for life you have to be ready to stop caring about “improving” by always getting faster. As you age you are going to get slower. And long before you noticeably slow down you will find yourself in a state where trying to speed up just causes injury.
Just run for Pete’s sake.
A lot of beginner runners run to lose weight so running more will make them faster if they lose weight.
About the knee thing, I had a lot of pain in my knees from running in the military and gave up running for a decade because of it. I came back a couple years ago running my own pace and realized that I wasn't getting any knee pain.
The thing was, in the Army, I was always told to "run faster" which for me meant longer strides. So my cadence slowed down and my strides got longer, and its not a surprise that I was striking ahead of my body really hard and causing knee pain. Had no idea I was doing this and specifically tried to work on this by keeping my cadence higher when I do run a bit faster (helps me keep my legs underneath me) and the problem mostly goes away.
The military is bad at teaching running, there is a strong stigma against easy running let alone if someone decided to walk. They make running very much not fun. Between not logging easy miles, encouraging poor form by telling people to stride out, doing poor jobs with warm up and recovery and encouraging running while carrying a load it’s no wonder we all have bad knees
@@chronomasakari Oh yeah for sure. This was back in 2005-2009 for me. I was right out of high school, non-athletic kid who had to try very hard to keep up. Probably too hard, was never recovered between runs so I was always tired.
Picked up running again a couple years ago, and I'm running about at the pace I was when I was 20, but I can hold it longer. My 2 mile times are still slower, but I haven't really tried to push them.
Thai paths are terrible.