There was a lady at a holiday 5k I went to who placed (and beat me by a lot) pushing a stroller with two kids in it. She's qualified for the Olympic trials in the marathon, but it was still soul crushing to seeing how far in front of me she was at the out-and-back section of that race.
Having suffered from bad shin splints, I'd argue that consistent strength and mobility training will make things much more enjoyable in the long run, especially tibialis and calf muscles.
Yes, strengthening the muscles and tendons and bones through heavy lifting is actually "pre-hab" and can be the part of a rehab before or after running training blocks, and then keep at least MEV in the gym to maintain during the highest volume of road/trail running season
I love your honesty in sharing your moods, mistakes....and triumphs of course. So much of this rings true with me. I NEED planning and structure in my life, so I create it. Having retired, moved to France and left my UK running club with our 2 x weekly sessions, weekly Park Runs, races, my running mates, I was training on my own in France and a bit lost. My saviour was my Garmin watch run programmes, youtube mobility and strength classes...and of course your wonderfully motivational videos. A year of solo training later I felt fast enough and confident enough to join my local french running club (no Park Runs in France and the club/race level is higher than in UK). I have entered the Champs Elysee 10km in February and a half marathon in The Hague in March. At 69 and so much slower , I swallow my pride and am just grateful I am injury free and can do what I love...running. So thank you for your videos and taking us all on your life journey with all its ups and downs. May 2024 have more ups than downs for you....unless you're doing one of your incredible mountain races again. ❤😅
Göran, thank you for your content. You are very motivating but also acknowledge that we are all human and that keeping up with training can be difficult but also not being too hard on ourselves. Keep it up!
I love your content! You are so good at explaining the basics and it's obvious you have gone through a lot of the same struggles with running many of us have
I love it when my Garmin coach says "Good job"... don't laugh....I am a sucker for praise. "Room for improvement" doesn't feel so good on the rare occasions I've had that😢.....but I got over it 😅
All I want, for 2024, is to get back to running, and to run with confidence. I had to stop in early 2023 due to knee pain (a posture-derived issue with my foot), and I miss this activity in my daily routine.
“Mann Tracht, Un Gott Lacht” is an old Yiddish adage meaning, “Man Plans, and God Laughs.” I think your planning strategy makes a lot of sense; identifying key races and planning training backwards from there. That said, there are so many variables that can wreak havoc on our plans, how our body is feeling, the weather, life events, etc. As you pointed out at the start, always best to listen to our body over whatever our plans might be. I heard that 80 percent of us runners get injured in the course of a year. Don't know if it is accurate or not, but I wouldn't be surprised. As I age I'm prioritizing overall health over speed. This means more rest days, strength training, cross training, etc.
I love that- the saying and the philosophy. I do the same, focusing on overall fitness as opposed to running only. A friend calls it deposits into your fitness bank account. Every session, whether running, yoga, strength, cycling, etc, is a deposit into your account, how much depending on how duration/ intensity. You need to work towards having a high enough balance come race day that when you make the withdrawal, you have enough to cover it. It's changed my training, and made life a whole lot more balanced.
Love this channel. Nice to listen to and it's very understandable. Regarding running, even though it's good to have running plan, the first 50m-100m of my run, I can tell if it is going to be a good or bad run. It's the feeling in my legs or body. That kind of decides my plan whatever that is.
I love it . I did have a plan in October. Twisted my foot lol. Black and blue 😮at 54 it was nasty twist .oh well I kept road cycling.but still 2.5 months since a really good run . hopefully soon .happy new year 🍺
It's a long rehab for a proper sprain. At 25 i sprained my ankle and went back to rugby within three months. I still noticed reduced range of motion and pain 18 months later!! It did totally heal, but i probably should have done some more rehab after those first few months.
Hi Göran! Love your videos and content. You don't say that you should follow the 10% rule when it comes to progression but it would be interesting to see another video with focus on progression (the 10% rule is not a good rule since if you do 50km/week today you will do 130km/week in only 10 weeks and 336km/week in only 20 weeks, a bit hard for most of us😁).
Even 10% increase is quite a lot. If you reduce it to 5%, this will mean a factor 12,6 increase, if you keep it up for a year! This means you turn a 10 km week in a 126 km week! Small increases add up to BIG increases over time. Consistency is the key. And a training plan can definitely help with consistency. The book Atomic Habits deals with the topic of how to build consistency in anything you want to improve at. A definite must-read!
Completely agree about the 10%! It always bothered that if you start with 5km/week and increase 10%, in 6 months you're running 50km a week. If you're a novice runner, that's just asking for an injury. I wonder if the 10% comes from advanced/elite runners who have the strength/mobility to increase at that rate. I've been doing more of a stepped progression (ie increasing 5% then keeping it there for a few weeks to allow my body to adjust) and it's worked well for me.
The 10% rules does not imply that you have to increase the training volume infinitely. Furthermore, usually the training plans have cycles. Like 3 weeks increasing load, then 1 easy week when cut back on the training. Then you start increasing again till you reach your goal.
Useful, informative, positive. Great as always. :) You may also try to incorporate Macro/Micro/Mezo cycling terms for structuring. Also, adding sleep/stress info and including in calculation of "past training intensity" might be interesting. As your recovery/motivation and load are highly dependant on your rest. Maybe it was in a video but i missed it. :)
Sir when you make sebestian coe traning workout related videos this type of your video are more interesting than others youtubers so sir please make the video and publish in New year day🎉. I am waiting for your video
Jätte bra tips! Vad har du för tips till mig dock som kämpar med ihängande benhinneinflammation? Jag masserar för att öka cirkulation och kört nu på vila, cyklar istället når set är ihållande smärta men vill verkligen kunna springa utan denna smärta över huvudtaget såklart, vad brukar du rekommendera? 😊
Hi Göran, What cameras do you usually use in your videos? Could you make or do you have a recent video of your audiovisual material and some tips, I see that for the audio you use the microphone which I imagine you take to a recorder and the audio is perfect. The quality of some close-ups is incredible and in the full-length scenes I imagine the Insta360 x3, but in case you can explain a little. Thank you so much.
Funny how different people are :) Planning has never worked for me at all. I'm a very spontaneous guy. So a "just do it" approach works infinitely better. When the thought "I could go for a run" crosses my mind, I just go. Without any goals. That's the easiest way to make it a habit. Soon enough you run longer and longer with the same amount of willpower. Sure, this is not ideal for pros. Or to tickle out the last 5% of your potential. But be honest, most of us haven't reached 95% of our potential. But most of us struggle with consistency. Long runs are different, though. You gotta psych yourself up a bit before those. But hey, that's once a week and not every day.
It’s a site where you can support your favourite creators and get access to bonus content. Check out the link in the description to this video for more info about my Patreon page. 😊
Muy útil el contenido, y excelente video. Muchos de los consejos me gustaría implementarlos en la planificación del próximo año. Muchas gracias Y Felices Navidades!
New competition series - Stroller marathon!
I'd watch this
There was a lady at a holiday 5k I went to who placed (and beat me by a lot) pushing a stroller with two kids in it. She's qualified for the Olympic trials in the marathon, but it was still soul crushing to seeing how far in front of me she was at the out-and-back section of that race.
Having suffered from bad shin splints, I'd argue that consistent strength and mobility training will make things much more enjoyable in the long run, especially tibialis and calf muscles.
Yes, strengthening the muscles and tendons and bones through heavy lifting is actually "pre-hab" and can be the part of a rehab before or after running training blocks, and then keep at least MEV in the gym to maintain during the highest volume of road/trail running season
I love your honesty in sharing your moods, mistakes....and triumphs of course. So much of this rings true with me. I NEED planning and structure in my life, so I create it. Having retired, moved to France and left my UK running club with our 2 x weekly sessions, weekly Park Runs, races, my running mates, I was training on my own in France and a bit lost. My saviour was my Garmin watch run programmes, youtube mobility and strength classes...and of course your wonderfully motivational videos. A year of solo training later I felt fast enough and confident enough to join my local french running club (no Park Runs in France and the club/race level is higher than in UK). I have entered the Champs Elysee 10km in February and a half marathon in The Hague in March. At 69 and so much slower , I swallow my pride and am just grateful I am injury free and can do what I love...running. So thank you for your videos and taking us all on your life journey with all its ups and downs. May 2024 have more ups than downs for you....unless you're doing one of your incredible mountain races again. ❤😅
Göran, thank you for your content. You are very motivating but also acknowledge that we are all human and that keeping up with training can be difficult but also not being too hard on ourselves. Keep it up!
I love your content! You are so good at explaining the basics and it's obvious you have gone through a lot of the same struggles with running many of us have
Agree! I use garmin coach to motivate me and make sure I do different sessions during the week
That’s a good way to do it 😊
Hppe you had a nice xmas. 😊 Im experimenting with Garmin race coaching on my watch. Keeps me accountable following the daily suggestions.
I had hope you had a nice Xmas as well! Ok interesting to hear hope it works well! 😊
I love it when my Garmin coach says "Good job"... don't laugh....I am a sucker for praise. "Room for improvement" doesn't feel so good on the rare occasions I've had that😢.....but I got over it 😅
All I want, for 2024, is to get back to running, and to run with confidence. I had to stop in early 2023 due to knee pain (a posture-derived issue with my foot), and I miss this activity in my daily routine.
I wish you the best of luck on getting back to running then!
“Mann Tracht, Un Gott Lacht” is an old Yiddish adage meaning, “Man Plans, and God Laughs.”
I think your planning strategy makes a lot of sense; identifying key races and planning training backwards from there. That said, there are so many variables that can wreak havoc on our plans, how our body is feeling, the weather, life events, etc. As you pointed out at the start, always best to listen to our body over whatever our plans might be.
I heard that 80 percent of us runners get injured in the course of a year. Don't know if it is accurate or not, but I wouldn't be surprised. As I age I'm prioritizing overall health over speed. This means more rest days, strength training, cross training, etc.
I love that- the saying and the philosophy. I do the same, focusing on overall fitness as opposed to running only. A friend calls it deposits into your fitness bank account. Every session, whether running, yoga, strength, cycling, etc, is a deposit into your account, how much depending on how duration/ intensity. You need to work towards having a high enough balance come race day that when you make the withdrawal, you have enough to cover it. It's changed my training, and made life a whole lot more balanced.
Love this channel. Nice to listen to and it's very understandable. Regarding running, even though it's good to have running plan, the first 50m-100m of my run, I can tell if it is going to be a good or bad run. It's the feeling in my legs or body. That kind of decides my plan whatever that is.
i'm turning 57 this year, so no chance to go for a personal best. :)
my goal is very simple: stay fit and healthy as long as possible.
That’s a great goal!
Happy new year! All the best!🎉👏
Good editing in the first bit Göran! Keep up the good work ❤ Greetings from Barcelona!
This vid, today, great timing!
Always get shin splints☹️ Hopefully this year will be better!
Can't wait for 2024! Plus a bonus we will get extra inspiration from the Paris games 🤘😎🤘
Wise points. I've always been more motivated with a plan versus just doing my own thing. Maybe it is my track background...
Awesome Goran..thank you for the tips..merry Xmas and happy new year…
Same to you! 😊
I love it . I did have a plan in October. Twisted my foot lol. Black and blue 😮at 54 it was nasty twist .oh well I kept road cycling.but still 2.5 months since a really good run . hopefully soon .happy new year 🍺
It's a long rehab for a proper sprain. At 25 i sprained my ankle and went back to rugby within three months. I still noticed reduced range of motion and pain 18 months later!! It did totally heal, but i probably should have done some more rehab after those first few months.
Hi Göran! Love your videos and content. You don't say that you should follow the 10% rule when it comes to progression but it would be interesting to see another video with focus on progression (the 10% rule is not a good rule since if you do 50km/week today you will do 130km/week in only 10 weeks and 336km/week in only 20 weeks, a bit hard for most of us😁).
There’s nothing like ticking off a run and being able to look back and know you’ve put the time in.
Even 10% increase is quite a lot. If you reduce it to 5%, this will mean a factor 12,6 increase, if you keep it up for a year!
This means you turn a 10 km week in a 126 km week!
Small increases add up to BIG increases over time. Consistency is the key. And a training plan can definitely help with consistency.
The book Atomic Habits deals with the topic of how to build consistency in anything you want to improve at. A definite must-read!
Completely agree about the 10%! It always bothered that if you start with 5km/week and increase 10%, in 6 months you're running 50km a week. If you're a novice runner, that's just asking for an injury. I wonder if the 10% comes from advanced/elite runners who have the strength/mobility to increase at that rate. I've been doing more of a stepped progression (ie increasing 5% then keeping it there for a few weeks to allow my body to adjust) and it's worked well for me.
The 10% rules does not imply that you have to increase the training volume infinitely. Furthermore, usually the training plans have cycles. Like 3 weeks increasing load, then 1 easy week when cut back on the training. Then you start increasing again till you reach your goal.
Grymma videos som vanligt Göran 👍
Good Advice as always!
Useful, informative, positive. Great as always. :) You may also try to incorporate Macro/Micro/Mezo cycling terms for structuring. Also, adding sleep/stress info and including in calculation of "past training intensity" might be interesting. As your recovery/motivation and load are highly dependant on your rest. Maybe it was in a video but i missed it. :)
Thanks for your video! Lots of good information. -Greetings from Korea :P
Glad to hear you liked it thanks for watching and greetings from Norway 😊
Sir when you make sebestian coe traning workout related videos this type of your video are more interesting than others youtubers so sir please make the video and publish in New year day🎉. I am waiting for your video
Jätte bra tips! Vad har du för tips till mig dock som kämpar med ihängande benhinneinflammation? Jag masserar för att öka cirkulation och kört nu på vila, cyklar istället når set är ihållande smärta men vill verkligen kunna springa utan denna smärta över huvudtaget såklart, vad brukar du rekommendera? 😊
Great😊
What shoes do you use on the snowy condition, thanks
Hi Göran, What cameras do you usually use in your videos? Could you make or do you have a recent video of your audiovisual material and some tips, I see that for the audio you use the microphone which I imagine you take to a recorder and the audio is perfect. The quality of some close-ups is incredible and in the full-length scenes I imagine the Insta360 x3, but in case you can explain a little. Thank you so much.
Is maintaining fitness enough of a goal for now?
As long as it’s motivating to you it’s a good goal 😊
Funny how different people are :) Planning has never worked for me at all. I'm a very spontaneous guy. So a "just do it" approach works infinitely better. When the thought "I could go for a run" crosses my mind, I just go. Without any goals. That's the easiest way to make it a habit. Soon enough you run longer and longer with the same amount of willpower.
Sure, this is not ideal for pros. Or to tickle out the last 5% of your potential. But be honest, most of us haven't reached 95% of our potential. But most of us struggle with consistency.
Long runs are different, though. You gotta psych yourself up a bit before those. But hey, that's once a week and not every day.
Which 2 ultras are you thinking of @ 7:05? 😉
Haven’t decided yet will see 😊
Hello Göran, what is Patreon?
It’s a site where you can support your favourite creators and get access to bonus content. Check out the link in the description to this video for more info about my Patreon page. 😊
Kungen
I just noticed that RUclips unsubscribed me from your channel recently.
I was subscribed for about 4 years, around your 1st Kipchoge video.
Planning my running makes my hobby feel more like a chore.
how much is your average weekly running distance ?
how were formulas in column M and N of your Training Planner spreadsheet developed? tack
This is all good stuff, but if I 'listened to my body' I'd never get out the front door !
hye goran
Muy útil el contenido, y excelente video.
Muchos de los consejos me gustaría implementarlos en la planificación del próximo año. Muchas gracias
Y Felices Navidades!