i think you should stop playing one size fits all - the way I train I will bet you think is wrong... But it works for me! An yes - my fastest times in races has always been positive splits... I live by the rule - listen to everyone - follow no one.....
Yeah, I'm not convinced that positive splits are necessarily a bad thing. Maybe if you don't slow towards the end then you haven't gone fast enough at the beginning.
@@MrMichaelfalk perhaps. The target audience of the channel is beginners on their run journey. Positive splits require a bit more experience to not blow up in my opinion. Sometimes necessary for all when position & blocking counts, like XC
I'm 63 and have recently started running again. I have all the niggles that go with my age, but I prepared the body for over a year with lots of power hiking and calisthenics. I'm doing just fine, and in fact have been in a big improvement stage this past week. Having a blast too. Age is just a number. Don't let it stop you!
I agree with you. I am 68 and have been running for 12 years. I keep it reasonable but running is one of the best decisions I ever made. I have so many friends who believe that older knees just won't handle the stress. My knees are much better today than they were when I started. Of course older runners should always consult with their physician before and ongoing during a running program. My physicians advice in my case is "keep doing it as long as you can". I hope to have at least 10 more years of running before I need to slow to a walking regimen.
@@TAPnRACK_SEZ haha yeah, I think I misused that word. My American way of speaking has been messed up by 16 years living in the UK, lol. Don't even know why I wrote that as I never use the word. Maybe I commented on my phone and the auto correct took over. That's my official story and I'm sticking to it, haha
Worst advice I ever got: don't go running, you might get a heart attack. Tsk. (to be fair though, I was so excited after my first 5k that I crossed the street without looking, and almost got run over by a car. That did almost give me a heart attack)
Yes I started running at 60 but no one told me how long it would take took 1 year to run comfortably at 5k with no pain now I’ve just started a 10k training plan and it’s going good There doesn’t seem to be much information for older runners like me maybe a video for us would be good with advice how to run when older This channel has helped me a lot so good work
I'm 61 really enjoying my running and feeling much better for doing it. I like to focus on finding really nice routes and places to run and on running consisently rather than beeing too bothered about times or distances. The point in the video that rest is part of the training has been very true for me. I can get away with two days on the trot but if I go three days without a rest day i pay for it. So, for me, having a swim or doing some Chi Gong on non-running days seems to make the run days work out better.
Sorry for the typos ! And the other thing is that now I've got a bus pass its free to get the bus to somewhere nice to start my jog. I put a warm top in a running rucksack so that I don't get cold waiting for the bus back home from the other end if it;s not a circular route. Can't do that just now because of Covid but hopefully will be able to again before too long.
@@runningchannel Indeed, I retired last year from a job that had taken over my entire life and recently the threat of Covid frightened me to lose weight and get fit. I now have the both the time and the inclination to care for my body (yes, I know..!) but most running advice is, quite reasonably, aimed at youngsters. Please, help the aged!
Love y’all! I am 67 and have been running for about 2 years with quite a bit of arthritis in one knee (my orthopedic specialist told me not to run). Once I took care of my heel striking and pelvis tilt issues, I literally have no problems of any kind with my knees! My legs might get tired after 15 miles, but my knees are always rock solid! Your advice is always spot on.
I used to be a "1st mile warm-up" runner, but then that mile would often feel dreadful. Now that I warm-up beforehand, that first mile (and the rest of the run) feels much smoother.
I’m a usual long-distance barefoot runner (although not exclusively, I also often run in minimalist shoes in mountain trails) and I’ve never heard of shin injuries suffered while running barefoot. As far as I know, the common injuries related to barefoot running are stress fractures of metatarsal bones, bruised soles, overuse injuries in the inner side of ankles and in calf muscles, and Achilles’ tendonitis (the latter two are actually more common running in minimalist shoes).
Manny is great. Of course Anna is to. I had trouble with my knees about 10 years ago and was advised I would need a knee replacement in 5 years. So, took up running and 10 years later still have my own knees.
Not advice I've seen on the internet, but a friend has said I should avoid running up hills. In the area I live in, it's literally impossible to run 1km from my house without encountering inclines, but I was more shocked that they couldn't see the benefits of hill running! But then they also said running is bad for you knees so maybe shouldn't have been too surprised.
The worst I’ve ever heard was the same as the first one, go out hard and run to the point of collapse at the end for it to be a good race. It couldn’t be further from the truth! On Saturday I ran a trail half and had a 6:08/km pace overall. I started off slowly and managed to run my final km @4:40/km and get a new half PR of 2:08!!
Fair answer by Manni about barefoot running. He didn't just say, "It's terrible and no one should ever do it." Rather he, quite correctly, said that if you're going to do it, work it verrrry gradually, slowly, deliberately, into your routine. You just have to be careful and not do too much too soon -- the same as starting running in shoes.
Exactly, I started running in 'minimal shoes' which still have more cushioning than classic barefoot shoes or going completely barefoot but less cushioning and support than regular ones by incorporating them more and more. By now I couldn't imagine even wearing 'regular' running shoes again, but that doesn't mean I'd recommend everyone just go out and suddenly do all of their running in those. I don't feel like it takes more strength or has more impact, but it certainly feels different and that takes getting used to.
Great video guy, naughty Anna skipping warm ups tut tut lol. I normally find that people who never run, tell me why running is bad for you. Even had one person tell me we only have so many hearts beats in our lifetime and running will use them up quicker 🤣
Even if this is true runners tend to have lower resting heart rates so that more than makes up for our occasional higher rates and so we live longer. 😁
I actually did the math on this after hearing this line of crap. Being Type A , I calculated out my non-fit heartrate, and came up with a daily total. Then I calculated the higher heartrate of exercise, rounded up the time to 90 minutes per day, then added the now- lower fit heartrate for the rest of the day. The result was that the lower heart rate of a fit exercising individual MORE than made up for the approx 15-20bpm higher heartrate when not fit. I know, I'm a geek. Lol
That's been me for years. Then u decided to give it a try for 2 weeks. I've always HATED that first miserable mile. Now, with 5 minutes of dynamic warm up, that first mile is no longer a drag. I'll spend the 5 minutes to avoid the 'ugh'.
The worst advice is usually what I give to myself! It's usually about thinking I can run when I should not. Latest episode a torn calf in a race when did not feel right at all in the warm up or days before. Funny because if somebody asked me should I have run in those circumstances then 100% would have said no. Oh well lesson learnt.
Loved this video. It would be great to see more of Manny. One thing that could be added is reference for the research mentioned for those interested. Thanks for sharing and keep up the good work
The worst running advice that I have encountered is...’Don’t get your children to run at a young age, it will interfere with their growth’! Don’t kids run about and play chasing games all the time.
So here’s what I’ve learned about dogs and I bet it can relate to all mammals. They say don’t start dogs running too young and it’ll hurt their growth and joints and I was like “what puppies run all time!?!?” So similar to you. I’ve learned that it’s consistent hard running and intense paces, but when I run even a mile I’m not going all out especially not any further. The dog professionals think my pace for running (and I imagine most anyone’s distance pace) is fine for dogs. I’d think that constantly going all out could affect a child, but no one actually does that
I love getting Manni’s perspective, as a fellow science nerd I love how he gets a little technical but also spells it out for the layperson. Also, I want the ‘rest is part of your training’ shirt!!
Great information. One of the hardest things for me was running before a race. I really felt it would take away from my performance, especially in shorter races. I've gradually worked up to 5 minutes warm-up and even though it hasn't affected my performance, there is still a part of me that thinks I would have run a better time if I hadn't "wasted" some energy. Tough to break the feeling.
I'm 46 and I notice when I start out everything kinda feels a bit out of place. I started doing a warm up and that feeling just kinda went away so at least for me the warm up really helps. Course I'm just running for fun and fitness and not a race.
I absolutely relate to this. I used to think my mate was mad running from home to our local parkrun, and THEN running parkrun. But then I started doing a slow, and sometimes ending with fast, run to warm up beforehand, and found that those days were some of my most enjoyable parkruns, where I didn’t feel like an un-oiled chain. Do whatever feels right to you, and when it feels right, you’ll know it!
I used to heel strike when I first started running. Read about cadence and mid/fore foot striking and adjusted. At first my shins took a bit of a beating but it has been long enough now that it is just natural for me.
I was the same way where I was more of a heel striker when I first started out. The following years I've noticed that my foot strike has changed as I've gotten stronger and more capable in my pace. I am now more of a mid to forefoot striker, but again that was more of a natural progression as I became a better runner.
I was sooo guilty of running with a long stride, starting from when I ran cross country in high school 🙈 I thought that was the norm! Once I figured out that decreasing my stride and increasing my cadence helped me not gas myself out, I never went back!
Oh yeah, I was told by a doctor not to run because I have arthritis in both my knees. I used to run every now and then as stress relief but stopped when he told me that. 20 years later I started my own research and found out that was really bad advice and took up running properly.
I think I really needed to hear that about glute activation. I've been tackling my running form this year during covid, and it's sucked the joy out of it.
I am new to running and possibly making every mistake possible.😆 Intensely watching the injury videos right now but one of the best things I have noticed after a couple of weeks,that my knee pain disappeared. Thank you so much for all the information! It’s changing my life 💪🏻💗
I have had two phases or my running. Back in my mid 20s to early 30s and now from age 49-50 and beyond. At age 28, I ran a 5k race at 22 minutes and nine seconds. After a long period of not running and getting back into running in July of 2019 I just ran a 5k run this evening/morning in 29 minutes and 51 seconds. At 50 years old, I finally got a sub-30 minute 5k. That was one of my goals. Will I ever get back to a 22 minute and 9 second 5k run? I don't know about that but one can dream right? Only time will tell. Thank you for this video and the Running Channel is the best. Thank you for all you do. You are part of my inspiration to keep running.
The only exception to the advice on not going out hard is XC where the placings are largely determined in the first 400m, especially if the course is on narrow tracks where there is limited scope for overtaking.
Only just watched this video. Not sure how I missed it but excellent as always! On the issue of increasing stride length I think this is a very naive question. Running cadence varies little between every level of runner, in that Mo Farrer runs at around 180 spm, and very few runners are outside the range of 180-190. The small difference is that Mo travels nearly 7 feet with each stride where we mere mortals struggle to make 3! Therefore when someone asks about increasing stride length the answer is it’s easy: run faster!
The worst advice I ever had someone insist on was always run fasted to improve motivation and mental clarity. Like preferably don't drink water in the morning before a run. Just totally fast. Nope. I'm not doing that. I'm trying to live.
I don’t know that it was good advice or not, but I run in the morning on an empty stomach (though I do drink water before) my stomach is very sensitive in the morning for some reason, any food can ruin a morning run for me. That being said, I couldn’t run in the morning recently and I had a rare day that I had time in the evening. I ran before dinner a few hours after lunch and felt amazing!
Thanks for the video. Really enjoy the presentation method of pitting the internet theory vs the informed answer from a professional. I only have one issue here. Sometimes a runner needs to clench the glutes in order to avoid a catastrophe. All I'm saying about that.
Male 60+ runner told to change my running style to get higher knee drive and to pick up leg on the return phase so it’s like doing butt kicks. Seriously !!! It’s like how you elites run but for us 60+ runners it’s more challenging just to be able run at 7:30minute pace or
I stay in a really hot and humid region. Plus I sweat a lot. How much is the right amount of warm up for me? 'Cos by the time im done with some jumping jacks and hamstring stretches, my body is pretty warm already. Any more, and I'd be drenched even before I'm out the door.
Barefoot running takes a really long time for most people to build up to as well. I'm just over 5 years into using minimalist shoes and I've only just started trying some unshod hiking, although I no longer have any running foorwear that has any drop or arch support. I'm not injury free. Usually when I make a change to the next stage of the transition I run into odd niggles and pains, at the moment I've got a weird muscle ache in my Abductor digiti minimi. Personally, I do really enjoy running in minimalist shoes, it's a personal preference and everyone's different.
I found the advice about not starting fast particularly relatable. Racing XC, everyone would basically sprint the first 400m or so and end up massively positive splitting because their first mile was way too fast. Learning to slow down and not be embarrassed when I'm running with people I could easily beat at the start of the race was key to me racing well.
I've heard the age one quite a bit. Multiple family members told me you have to stop exercising when you turn 40 (I'm 30 now and that seems shockingly young to stop lol)
I started running more seriously in my late 30's. I am now 44 and have run at least 2 full marathons, multiple half marathons, 5ks, 10ks, at least 1 triathlon, a duathlon and countless other race distances. I'm still breaking personal records as well. My fastest half marathon so far has been 2 hrs 4 minutes and this year I'm working to get them under 2 hours. I believe by being careful, listening to your body and doing the exercises that help strengthen and stabilize your body you could run well into your golden years.
lol my dad is 59 and is the fittest member of all of our family members and family friends! he's a cyclist (like a really crazy one) and sometimes I go on runs with him and I can hardly keep up :D
I run barefoot for about half my mileage (80 miles) and its great for me. Barefoot running is less forgiving and why I wouldnt recommend it for beginners. With the proper form and developed muscles and tendons it works miracles. It forces you to have good form and absorb the impact on the tendons and muscles. Joint pain and aches are almost magically gone.
Lovely video. I run barefoot by choice, you are correct, it suits me but not everyone else. Worst advice I have recieved is medical, I understand the implications. " sooner or later you will cut your foot and get an infection, best to stop doing it".
A bit late to the party but just to correct something towards the end of the video, brain actually uses ketones more not glucose, so if no glucose intake no problem for the brain, it uses fat as fuel, also the liver can produce glucose from protein and even from fat, so you don’t really need carbs, carbs from vegetables are more than you need to fuel your entire body. So you certainly won’t lose grey matter or anything from your body if you eat protein fat and very very little carbs from vegetables.
Yes to an extent, if you expose yourself to barefoot shoes enough you will allow yourself to tolerate that specific load but is that worth it? we know shoes can have a positive influence on our performance.
Not everybody has a beautiful grass field or tidal flat completely absent of sharp objects. It’s better to have a little something under the soles of your feet. Then there’s shin splints which are endemic to running for a lot of people. Switching to vibram’s may not be a matter of choice. If you’re going to switch, you might try intensive drills/intervals to appropriately train the feet for mid-foot contact.
I've been running in minimal footwear for a while now and it does offer just enough protection from sharp objects etc while still allowing you to feel the ground. I think it helps me be more reactive to changing surfaces especially on trail runs . I also feel like my class and feet, especially the arch, got a lot stronger which Is think should in fact prevent injury since added strength helps stabilization. In my experience, niggles associated with barefoot running often stem from overthinking and trying to conciously place the foot instead of allowing natural movement. Anyhow, I think given that most people are used to very heavy footwear, the transition and build up of strength should be gradual.
I'm not a fan of "one size fits all" running advice. For example, basing your training heart rate on a specific formula that doesn't account for individual differences. Or saying that every runner should aim for a cadence of 180. Maybe these are suggestions that would work well for some runners. But certainly not for all.
I hurt my knees in the Army back in 2006 or so. I was never trained about proper running form and ran at speeds higher than what I was naturally comfortable with. So I ran with extremely high impact, then I had to wear boots on day and stand on a concrete floor, getting yelled at if I sat down. Fast forward to college, about 2010, I got back into running and kept my old running habits, running with too much impact and too fast, hurting my knees again. So I stopped. Last year I picked up running again and went a bit easier on it and I haven't really had knee problems since. Thing is, back then I didn't really have any running resources. In the Army, it was "just run" kindof thing. No training, no couching. Just go. Joining a running club last year I started to fix some of my form issues and it has helped quite a bit.
The worst advice I’ve ever received was to fuel during every run, no matter the distance or effort. Because of that, I started out downing a 200 calorie gel on a short run where I was only burning a couple hundred calories according to my watch. So the 2 were pretty much canceling each other out. Never could get used to the taste/texture of gels and gave them up and learned more about fueling in a healthy way.
About barefoot running: the thing is most recreational runners, especially in their first years of the sport, still have weak feet and bodies, they don't have a good form dialed in etc. For those types going barefoot is indeed a way to get injured fast, but the idea behind barefoot running is to train your feet, and just like running training in general, it has to be done gradually. You don't go straight from running in Brooks Beast or Asics Kayano to Vibram FF, that's just ludicrous! Your physio is right: it depends on who does it. The thing is, most beginner runners are former couch potatoes (I know I was) who have walked all their lives in shoes with arch support. Their plantar fascia is weak, their big toes are all bent inwards from wearing pointy shoes, they have all sorts of imbalances and structural weaknesses. Those people can't just up and go 100% barefoot/minimalist, I think that's just common sense. To conclude, I don't think the question here is whether one is better and we should toss all of our cushioned/support running shoes at once and become barefoot runners overnight, rather that we should keep our options open and maybe do some as a way of introducing new stimuli for the body.
I’m guilty of the 1st mike warmup thing, but often I’m parking in a neighborhood near the river so I’m not gonna get out my car and start warming up like a weirdo. I just start slow and pick up pace after about a half mile. The barefoot advice he gave is bullshit, most westerners can’t do it because they grew up always using silly stacked heel shoes. It’s like rebreaking a bone that set improperly years ago. Kenyan runners grow up running unshod, the only reason the my wear the shoes they do is because they’re forced to constantly overtrain to keep their jobs, and part of that job is to wear the brand that pays for your ability to not keep a regular job. Nobody runs heelstrike barefoot on grass because the brain is smarter than the runner, fore-mid foot is intuitive
Yay! He lifts heavy and runs! Makes me feel better. I only got into running recently and I was surprised by how much people who run seemed to dislike lifting (though the opposite is also true, and I too used to hate running.)
I had a 7 month streak of rest days and I did not loose ALL my fitness,. I lost a decent amount, but not all of it. On the plus side, I am gaining my fitness back at what feels like a faster pace then I did when I first started
while I agree that barefoot running in and of itself doesn't prevent injuries, it DOES promote better form which in turn prevents injuries. Once I switched to zero drop shoes my shin splints stopped entirely and I used to get BAD ones about a mile in to any run. My wife on the other hand, did 100% of her last half marathon training in zero drop shoes and sustained an injury at the end of the block. I have a running shoe rotation that includes 2 pair of zero drop shoes, and 2 pair of more highly cushioned shoes, and I haven't sustained any real injuries in the last 2 and a half years (basically since I got serious about running).
I had hoped for some 'bad advice' in this vlog that wasn't so utterly stupid, so I could actually learn something from it. Some more debatable stuff... Now, it was mildly amusing, but not very interesting.
Sorry if this is a stupid question, but I wondered what Manni's view (good, bad or advantages/ disadvantages, or whatever) was on a "normal" running machine, versus a non-motorised running machine, versus road running, versus trail running?
The best part is that i am getting smarter by running. By the way too long running like Ultramarthone also wouldn't hurt your brain and those symptoms that you said are just kinda temporarily shown for a short time, am I right?
I developed knee problems associated with running. It turns out that the shoes were the problem. When I got new shoes with better support they knee problems went away.
Marathon runners may not have bad knees, but what about the heart? There are studies that have found it leads to heart injuries. E.g. "Potential Adverse Cardiovascular Effects From Excessive Endurance Exercise" (2012).
Funny and informative, thank you. One of the worst I heard is, when you are tired run faster! What about the running streak?! I have a question related to the barefoot running, more about the drop. Nike is selling the new tempo next % that has 10 mm drop, as a companion shoes for the alphafly next % that has 4 mm drop, if I train on 10mm drop shoes if I race on a 4mm drop can it open to calf injuries?
Never ran since I was a kid and then not very well, however at the age of 63 I started running and just before my 65th birthday I ran the Virtual London Marathon with a time of 4h 54mins! I did pick up a number of running injuries on the way, but the best thing that I did was not to do this alone, but to employ the services of an England Athletics coach.
@@runningchannel I still have unfinished business which is to complete my Guinness World Record attempt for the 'Most brands advertising on a single sportswear item'! I have previously held record and the aim now is to hopefully complete this at next years London Marathon. In the meantime I am currently working towards a sub-25 min 5k PB.
The worst pieces of running advice I've received have come from my Dad: - Run almost all training sessions at close to maximum effort - Never intentionally cut a training session short - Buy the cheapest, most basic running shoes available at Sports Direct or wherever (we weren't rich but not poor either) Of course he had to give up running - pretty much his biggest passion - in his mid-50s because of his shot ankles, knees and lower back. Whereas I'm comfortably quicker than he ever was and have been pretty much injury free up to my early 30s. It's weird; he's generally a progressive, pro-expert kind of guy. But with sports, football as well as running, he's got this ridiculous old school 'man up, what doesn't kill you makes you stronger' mentality. Well it doesn't.
I got my worst-ever running advice from my swim coach when I asked him about using running to cross-train while recovering from a shoulder injury. He said "No, don't run. It'll make your thighs fat." -_-
I thank you for the advice you make on running. However, there are 2 subjects where I´m not sure I agree. First of all, about damaging your knees. People with overweight have that problem higher than thinner people. Trainers have adviced me about it many times, and that I should loose weight as a prerequisite of my training. And about warming up before you run, I believe some people do ti the opposite way. I don´t see the difference among that and running softly at the beginning, or as you said, increase intensity during the race. Thanks for the info anyway!
What’s the worst running advice you’ve seen on the internet? Have you followed advice you’ve found online? Let us know in the comments.
i think you should stop playing one size fits all - the way I train I will bet you think is wrong... But it works for me! An yes - my fastest times in races has always been positive splits... I live by the rule - listen to everyone - follow no one.....
@@MrMichaelfalk how do you train?
Yeah, I'm not convinced that positive splits are necessarily a bad thing. Maybe if you don't slow towards the end then you haven't gone fast enough at the beginning.
@@MrMichaelfalk perhaps. The target audience of the channel is beginners on their run journey. Positive splits require a bit more experience to not blow up in my opinion. Sometimes necessary for all when position & blocking counts, like XC
I second that conclusion!
I'm 63 and have recently started running again. I have all the niggles that go with my age, but I prepared the body for over a year with lots of power hiking and calisthenics. I'm doing just fine, and in fact have been in a big improvement stage this past week. Having a blast too. Age is just a number. Don't let it stop you!
I agree with you. I am 68 and have been running for 12 years. I keep it reasonable but running is one of the best decisions I ever made. I have so many friends who believe that older knees just won't handle the stress. My knees are much better today than they were when I started. Of course older runners should always consult with their physician before and ongoing during a running program. My physicians advice in my case is "keep doing it as long as you can". I hope to have at least 10 more years of running before I need to slow to a walking regimen.
@@Jeff-ne2tb outstanding Jeff!
Niggles LOL
@@TAPnRACK_SEZ haha yeah, I think I misused that word. My American way of speaking has been messed up by 16 years living in the UK, lol. Don't even know why I wrote that as I never use the word. Maybe I commented on my phone and the auto correct took over. That's my official story and I'm sticking to it, haha
Not sure if you get notified for replies but hope things are still going well a year later! Happy new year!
Worst advice I ever got: don't go running, you might get a heart attack. Tsk.
(to be fair though, I was so excited after my first 5k that I crossed the street without looking, and almost got run over by a car. That did almost give me a heart attack)
😂 I love watching first time 5K runners cross the finish line!
Well… us endurance runners are at a significantly higher risk of atrial fibrillation. That causes more strokes than heart attacks.
I did have to run with my buttocks clenched last Tuesday. Just made it home.
Hahaha had that more than once and I thought Anna was saying cleansed 🙈
Been there done that. Glad you made it.
Been there mate
Yep been there...several times
Whew...sometimes it’s a photo finish!
Yes I started running at 60 but no one told me how long it would take took 1 year to run comfortably at 5k with no pain now I’ve just started a 10k training plan and it’s going good
There doesn’t seem to be much information for older runners like me maybe a video for us would be good with advice how to run when older
This channel has helped me a lot so good work
Thanks for the suggestion Stephen!
Yes! I am 59 and I did hit 10k a few years back but want to get back there. Would love something scaled for us older types.
I'm 61 really enjoying my running and feeling much better for doing it. I like to focus on finding really nice routes and places to run and on running consisently rather than beeing too bothered about times or distances. The point in the video that rest is part of the training has been very true for me. I can get away with two days on the trot but if I go three days without a rest day i pay for it. So, for me, having a swim or doing some Chi Gong on non-running days seems to make the run days work out better.
Sorry for the typos ! And the other thing is that now I've got a bus pass its free to get the bus to somewhere nice to start my jog. I put a warm top in a running rucksack so that I don't get cold waiting for the bus back home from the other end if it;s not a circular route. Can't do that just now because of Covid but hopefully will be able to again before too long.
@@runningchannel Indeed, I retired last year from a job that had taken over my entire life and recently the threat of Covid frightened me to lose weight and get fit. I now have the both the time and the inclination to care for my body (yes, I know..!) but most running advice is, quite reasonably, aimed at youngsters. Please, help the aged!
Love y’all! I am 67 and have been running for about 2 years with quite a bit of arthritis in one knee (my orthopedic specialist told me not to run). Once I took care of my heel striking and pelvis tilt issues, I literally have no problems of any kind with my knees! My legs might get tired after 15 miles, but my knees are always rock solid! Your advice is always spot on.
What I notice the most about running (and diet) advice, is that it's frequently dispensed from people who do neither.
I see a lot of people online recommending barefoot running shoes that never or rarely run
truth
I used to be a "1st mile warm-up" runner, but then that mile would often feel dreadful. Now that I warm-up beforehand, that first mile (and the rest of the run) feels much smoother.
What does your warmup consist of?
I’m a usual long-distance barefoot runner (although not exclusively, I also often run in minimalist shoes in mountain trails) and I’ve never heard of shin injuries suffered while running barefoot. As far as I know, the common injuries related to barefoot running are stress fractures of metatarsal bones, bruised soles, overuse injuries in the inner side of ankles and in calf muscles, and Achilles’ tendonitis (the latter two are actually more common running in minimalist shoes).
Manny is great. Of course Anna is to.
I had trouble with my knees about 10 years ago and was advised I would need a knee replacement in 5 years. So, took up running and 10 years later still have my own knees.
They're a great team. So glad your knee is doing OK!
Way to go! That's awesome 👏
Not advice I've seen on the internet, but a friend has said I should avoid running up hills. In the area I live in, it's literally impossible to run 1km from my house without encountering inclines, but I was more shocked that they couldn't see the benefits of hill running! But then they also said running is bad for you knees so maybe shouldn't have been too surprised.
"NO-ONE KNOWS WHAT IT MEANS! IT'S PROVOCATIVE!"
🤣🤣🤣
"GETS THE PEOPLE GOIN'!!"
Exactly what I thought
I thought this too!
The worst I’ve ever heard was the same as the first one, go out hard and run to the point of collapse at the end for it to be a good race. It couldn’t be further from the truth! On Saturday I ran a trail half and had a 6:08/km pace overall. I started off slowly and managed to run my final km @4:40/km and get a new half PR of 2:08!!
So great that you've got an actual 'expert'!! Love Manni- good addition to the team!
Thanks Caroline!
Fair answer by Manni about barefoot running. He didn't just say, "It's terrible and no one should ever do it." Rather he, quite correctly, said that if you're going to do it, work it verrrry gradually, slowly, deliberately, into your routine. You just have to be careful and not do too much too soon -- the same as starting running in shoes.
Exactly, I started running in 'minimal shoes' which still have more cushioning than classic barefoot shoes or going completely barefoot but less cushioning and support than regular ones by incorporating them more and more. By now I couldn't imagine even wearing 'regular' running shoes again, but that doesn't mean I'd recommend everyone just go out and suddenly do all of their running in those. I don't feel like it takes more strength or has more impact, but it certainly feels different and that takes getting used to.
I love him. I’m glad he’s a part of the channel
THANKS!
I could listen to Manny all day.
Great video guy, naughty Anna skipping warm ups tut tut lol.
I normally find that people who never run, tell me why running is bad for you. Even had one person tell me we only have so many hearts beats in our lifetime and running will use them up quicker 🤣
Even if this is true runners tend to have lower resting heart rates so that more than makes up for our occasional higher rates and so we live longer. 😁
I actually did the math on this after hearing this line of crap. Being Type A , I calculated out my non-fit heartrate, and came up with a daily total. Then I calculated the higher heartrate of exercise, rounded up the time to 90 minutes per day, then added the now- lower fit heartrate for the rest of the day. The result was that the lower heart rate of a fit exercising individual MORE than made up for the approx 15-20bpm higher heartrate when not fit. I know, I'm a geek. Lol
The first mile being the warm up is how I feel. I’m too impatient to warm up 😂😂
That's been me for years. Then u decided to give it a try for 2 weeks. I've always HATED that first miserable mile. Now, with 5 minutes of dynamic warm up, that first mile is no longer a drag. I'll spend the 5 minutes to avoid the 'ugh'.
We all do that - some time if not most times
I thought I was the only one.
“Negative splits” unless your running an ultra and wishing for the sweet release of death lol
😂 😂 😂 Bobbie - this is SO true!
The worst advice is usually what I give to myself! It's usually about thinking I can run when I should not. Latest episode a torn calf in a race when did not feel right at all in the warm up or days before. Funny because if somebody asked me should I have run in those circumstances then 100% would have said no. Oh well lesson learnt.
Sounds familiar. My body wants a rest but I'm feeling bored, so just go for a run. Bad decision.
Oh gosh, the rest day one! I have left so many online running groups because of the "real runners don't take rest days" mentality!
Loved this video. It would be great to see more of Manny. One thing that could be added is reference for the research mentioned for those interested. Thanks for sharing and keep up the good work
14:59 "If you have no glucose, out brain has nothing to use as fuel" keto crowd would be very pissed when they hear that haha
The worst running advice that I have encountered is...’Don’t get your children to run at a young age, it will interfere with their growth’! Don’t kids run about and play chasing games all the time.
So here’s what I’ve learned about dogs and I bet it can relate to all mammals. They say don’t start dogs running too young and it’ll hurt their growth and joints and I was like “what puppies run all time!?!?” So similar to you. I’ve learned that it’s consistent hard running and intense paces, but when I run even a mile I’m not going all out especially not any further. The dog professionals think my pace for running (and I imagine most anyone’s distance pace) is fine for dogs. I’d think that constantly going all out could affect a child, but no one actually does that
Coming from an Asian background I heard that bit of “wisdom” all the time.
Thank you for making this! I love that you have a physio here to give advice
I wish this guy was my physio
Me too.
What is his business time
I love seeing Manni on these videos! So knowledgeable and i greatly appreciate his nuanced answers
I think Manny is secretly telling us that drinking whisky is good for running 🤣
😉 😂
You mean you don't have whiskey in your drinks bottle when you go out for a run?🤮
Laz seems to smoke and drink daily
Off to the liquor store! If I run there, it counts as exercise too, right? Right??
Always the ‘bad for your knees’ comments!
Great advice, I enjoyed the video, but more than one camera seemed a little awkward at times :)
I love getting Manni’s perspective, as a fellow science nerd I love how he gets a little technical but also spells it out for the layperson. Also, I want the ‘rest is part of your training’ shirt!!
Great information. One of the hardest things for me was running before a race. I really felt it would take away from my performance, especially in shorter races. I've gradually worked up to 5 minutes warm-up and even though it hasn't affected my performance, there is still a part of me that thinks I would have run a better time if I hadn't "wasted" some energy. Tough to break the feeling.
I'm 46 and I notice when I start out everything kinda feels a bit out of place. I started doing a warm up and that feeling just kinda went away so at least for me the warm up really helps. Course I'm just running for fun and fitness and not a race.
I absolutely relate to this. I used to think my mate was mad running from home to our local parkrun, and THEN running parkrun. But then I started doing a slow, and sometimes ending with fast, run to warm up beforehand, and found that those days were some of my most enjoyable parkruns, where I didn’t feel like an un-oiled chain. Do whatever feels right to you, and when it feels right, you’ll know it!
Doing just a short jog before a race really helps you lock in you form and feel natural but be warned to go slow during this
More videos with Manni pleassssse 🙌🙌🙌
I ran my first marathon at 51!! If I can do it, anyone can! I live in a cold winter climate. I get outside and run in the winter, ski goggles and all!
I used to heel strike when I first started running. Read about cadence and mid/fore foot striking and adjusted. At first my shins took a bit of a beating but it has been long enough now that it is just natural for me.
I was the same way where I was more of a heel striker when I first started out. The following years I've noticed that my foot strike has changed as I've gotten stronger and more capable in my pace. I am now more of a mid to forefoot striker, but again that was more of a natural progression as I became a better runner.
remove some heel and we all become mid-forefoot strikers because your foot can travel a little further back during the gait and land where it should.
I was sooo guilty of running with a long stride, starting from when I ran cross country in high school 🙈 I thought that was the norm! Once I figured out that decreasing my stride and increasing my cadence helped me not gas myself out, I never went back!
More videos with Manni. Putting the science in running.
Manni really shines in this video!!
THANKS!
Oh yeah, I was told by a doctor not to run because I have arthritis in both my knees. I used to run every now and then as stress relief but stopped when he told me that. 20 years later I started my own research and found out that was really bad advice and took up running properly.
I think I really needed to hear that about glute activation. I've been tackling my running form this year during covid, and it's sucked the joy out of it.
I am new to running and possibly making every mistake possible.😆
Intensely watching the injury videos right now but one of the best things I have noticed after a couple of weeks,that my knee pain disappeared.
Thank you so much for all the information! It’s changing my life 💪🏻💗
I have had two phases or my running. Back in my mid 20s to early 30s and now from age 49-50 and beyond. At age 28, I ran a 5k race at 22 minutes and nine seconds. After a long period of not running and getting back into running in July of 2019 I just ran a 5k run this evening/morning in 29 minutes and 51 seconds. At 50 years old, I finally got a sub-30 minute 5k. That was one of my goals. Will I ever get back to a 22 minute and 9 second 5k run? I don't know about that but one can dream right? Only time will tell. Thank you for this video and the Running Channel is the best. Thank you for all you do. You are part of my inspiration to keep running.
The only exception to the advice on not going out hard is XC where the placings are largely determined in the first 400m, especially if the course is on narrow tracks where there is limited scope for overtaking.
False.
Only just watched this video. Not sure how I missed it but excellent as always! On the issue of increasing stride length I think this is a very naive question. Running cadence varies little between every level of runner, in that Mo Farrer runs at around 180 spm, and very few runners are outside the range of 180-190. The small difference is that Mo travels nearly 7 feet with each stride where we mere mortals struggle to make 3! Therefore when someone asks about increasing stride length the answer is it’s easy: run faster!
The worst advice I ever had someone insist on was always run fasted to improve motivation and mental clarity. Like preferably don't drink water in the morning before a run. Just totally fast. Nope. I'm not doing that. I'm trying to live.
Running in a glycogen depleted state
can be beneficial when trying to understand your body and how it reactsl..far from the worse advice ever
I don’t know that it was good advice or not, but I run in the morning on an empty stomach (though I do drink water before) my stomach is very sensitive in the morning for some reason, any food can ruin a morning run for me. That being said, I couldn’t run in the morning recently and I had a rare day that I had time in the evening. I ran before dinner a few hours after lunch and felt amazing!
Thanks for the video. Really enjoy the presentation method of pitting the internet theory vs the informed answer from a professional. I only have one issue here. Sometimes a runner needs to clench the glutes in order to avoid a catastrophe. All I'm saying about that.
Male 60+ runner told to change my running style to get higher knee drive and to pick up leg on the return phase so it’s like doing butt kicks. Seriously !!! It’s like how you elites run but for us 60+ runners it’s more challenging just to be able run at 7:30minute pace or
Thank you!
I stay in a really hot and humid region. Plus I sweat a lot. How much is the right amount of warm up for me? 'Cos by the time im done with some jumping jacks and hamstring stretches, my body is pretty warm already. Any more, and I'd be drenched even before I'm out the door.
You can’t outrun a bad diet, probably not bad advice, but you can’t stop me from trying.
Barefoot running takes a really long time for most people to build up to as well. I'm just over 5 years into using minimalist shoes and I've only just started trying some unshod hiking, although I no longer have any running foorwear that has any drop or arch support. I'm not injury free. Usually when I make a change to the next stage of the transition I run into odd niggles and pains, at the moment I've got a weird muscle ache in my Abductor digiti minimi. Personally, I do really enjoy running in minimalist shoes, it's a personal preference and everyone's different.
Im 45 n started running after i subscribed to your channel, Thank you🙏
I found the advice about not starting fast particularly relatable. Racing XC, everyone would basically sprint the first 400m or so and end up massively positive splitting because their first mile was way too fast. Learning to slow down and not be embarrassed when I'm running with people I could easily beat at the start of the race was key to me racing well.
I've heard the age one quite a bit. Multiple family members told me you have to stop exercising when you turn 40 (I'm 30 now and that seems shockingly young to stop lol)
I started running more seriously in my late 30's. I am now 44 and have run at least 2 full marathons, multiple half marathons, 5ks, 10ks, at least 1 triathlon, a duathlon and countless other race distances. I'm still breaking personal records as well. My fastest half marathon so far has been 2 hrs 4 minutes and this year I'm working to get them under 2 hours. I believe by being careful, listening to your body and doing the exercises that help strengthen and stabilize your body you could run well into your golden years.
lol my dad is 59 and is the fittest member of all of our family members and family friends! he's a cyclist (like a really crazy one) and sometimes I go on runs with him and I can hardly keep up :D
Static stretching is also stupid. More injuries are caused by stretching than prevented.
I run barefoot for about half my mileage (80 miles) and its great for me. Barefoot running is less forgiving and why I wouldnt recommend it for beginners. With the proper form and developed muscles and tendons it works miracles. It forces you to have good form and absorb the impact on the tendons and muscles. Joint pain and aches are almost magically gone.
Agree
Lol, I’m definitely guilty of using my first mile as a warmup 😬
Lovely video. I run barefoot by choice, you are correct, it suits me but not everyone else.
Worst advice I have recieved is medical, I understand the implications. " sooner or later you will cut your foot and get an infection, best to stop doing it".
A bit late to the party but just to correct something towards the end of the video, brain actually uses ketones more not glucose, so if no glucose intake no problem for the brain, it uses fat as fuel, also the liver can produce glucose from protein and even from fat, so you don’t really need carbs, carbs from vegetables are more than you need to fuel your entire body. So you certainly won’t lose grey matter or anything from your body if you eat protein fat and very very little carbs from vegetables.
Heel strike is most natural to me but I did change to mid foot strike which greatly reduced/stopped my shin splints
In regards to the barefoot running part, earlier on he had said “if you use it, you don’t lose it”. Wouldn’t it be the same for barefoot running?
Yes to an extent, if you expose yourself to barefoot shoes enough you will allow yourself to tolerate that specific load but is that worth it? we know shoes can have a positive influence on our performance.
@@emmanuelovola4470 Short term performance gains, maybe. But most sports are very different than just straight running.
Not everybody has a beautiful grass field or tidal flat completely absent of sharp objects. It’s better to have a little something under the soles of your feet. Then there’s shin splints which are endemic to running for a lot of people. Switching to vibram’s may not be a matter of choice. If you’re going to switch, you might try intensive drills/intervals to appropriately train the feet for mid-foot contact.
I've been running in minimal footwear for a while now and it does offer just enough protection from sharp objects etc while still allowing you to feel the ground. I think it helps me be more reactive to changing surfaces especially on trail runs . I also feel like my class and feet, especially the arch, got a lot stronger which Is think should in fact prevent injury since added strength helps stabilization. In my experience, niggles associated with barefoot running often stem from overthinking and trying to conciously place the foot instead of allowing natural movement. Anyhow, I think given that most people are used to very heavy footwear, the transition and build up of strength should be gradual.
Great video as always. I suspect that quite a few takes were needed on occasions :)
I started last month and i ran barefoot just 1 time and the result was not being able to run again for 3 days because of the pain
I'm not a fan of "one size fits all" running advice. For example, basing your training heart rate on a specific formula that doesn't account for individual differences. Or saying that every runner should aim for a cadence of 180. Maybe these are suggestions that would work well for some runners. But certainly not for all.
Watching the African marathoners, i thought big stride is necessary. Then I realized my legs are not that long. 🤣
I hurt my knees in the Army back in 2006 or so. I was never trained about proper running form and ran at speeds higher than what I was naturally comfortable with. So I ran with extremely high impact, then I had to wear boots on day and stand on a concrete floor, getting yelled at if I sat down. Fast forward to college, about 2010, I got back into running and kept my old running habits, running with too much impact and too fast, hurting my knees again. So I stopped. Last year I picked up running again and went a bit easier on it and I haven't really had knee problems since.
Thing is, back then I didn't really have any running resources. In the Army, it was "just run" kindof thing. No training, no couching. Just go. Joining a running club last year I started to fix some of my form issues and it has helped quite a bit.
Should i tighten my core while running or sprinting ?
The worst advice I’ve ever received was to fuel during every run, no matter the distance or effort. Because of that, I started out downing a 200 calorie gel on a short run where I was only burning a couple hundred calories according to my watch. So the 2 were pretty much canceling each other out. Never could get used to the taste/texture of gels and gave them up and learned more about fueling in a healthy way.
About barefoot running:
the thing is most recreational runners, especially in their first years of the sport, still have weak feet and bodies, they don't have a good form dialed in etc. For those types going barefoot is indeed a way to get injured fast, but the idea behind barefoot running is to train your feet, and just like running training in general, it has to be done gradually. You don't go straight from running in Brooks Beast or Asics Kayano to Vibram FF, that's just ludicrous!
Your physio is right: it depends on who does it. The thing is, most beginner runners are former couch potatoes (I know I was) who have walked all their lives in shoes with arch support. Their plantar fascia is weak, their big toes are all bent inwards from wearing pointy shoes, they have all sorts of imbalances and structural weaknesses. Those people can't just up and go 100% barefoot/minimalist, I think that's just common sense.
To conclude, I don't think the question here is whether one is better and we should toss all of our cushioned/support running shoes at once and become barefoot runners overnight, rather that we should keep our options open and maybe do some as a way of introducing new stimuli for the body.
I’m guilty of the 1st mike warmup thing, but often I’m parking in a neighborhood near the river so I’m not gonna get out my car and start warming up like a weirdo. I just start slow and pick up pace after about a half mile. The barefoot advice he gave is bullshit, most westerners can’t do it because they grew up always using silly stacked heel shoes. It’s like rebreaking a bone that set improperly years ago. Kenyan runners grow up running unshod, the only reason the my wear the shoes they do is because they’re forced to constantly overtrain to keep their jobs, and part of that job is to wear the brand that pays for your ability to not keep a regular job. Nobody runs heelstrike barefoot on grass because the brain is smarter than the runner, fore-mid foot is intuitive
Can you do a 5K race while doing random acts of kindness
I'm sure we can :-)
Yay! He lifts heavy and runs! Makes me feel better. I only got into running recently and I was surprised by how much people who run seemed to dislike lifting (though the opposite is also true, and I too used to hate running.)
Thanks for watching and glad you found it helpful :-)
I caught that Jay-Z reference Manni
I had a 7 month streak of rest days and I did not loose ALL my fitness,. I lost a decent amount, but not all of it. On the plus side, I am gaining my fitness back at what feels like a faster pace then I did when I first started
while I agree that barefoot running in and of itself doesn't prevent injuries, it DOES promote better form which in turn prevents injuries. Once I switched to zero drop shoes my shin splints stopped entirely and I used to get BAD ones about a mile in to any run. My wife on the other hand, did 100% of her last half marathon training in zero drop shoes and sustained an injury at the end of the block. I have a running shoe rotation that includes 2 pair of zero drop shoes, and 2 pair of more highly cushioned shoes, and I haven't sustained any real injuries in the last 2 and a half years (basically since I got serious about running).
the worst advice went like this: Come running, she said. It will be fun, she said..... :P
Brilliant about time we had this kind of advice!!!
Glad you found it helpful :-)
I had hoped for some 'bad advice' in this vlog that wasn't so utterly stupid, so I could actually learn something from it. Some more debatable stuff...
Now, it was mildly amusing, but not very interesting.
Most of it sounds like made up "advice"...
Sorry if this is a stupid question, but I wondered what Manni's view (good, bad or advantages/ disadvantages, or whatever) was on a "normal" running machine, versus a non-motorised running machine, versus road running, versus trail running?
The best part is that i am getting smarter by running. By the way too long running like Ultramarthone also wouldn't hurt your brain and those symptoms that you said are just kinda temporarily shown for a short time, am I right?
I developed knee problems associated with running. It turns out that the shoes were the problem. When I got new shoes with better support they knee problems went away.
Marathon runners may not have bad knees, but what about the heart? There are studies that have found it leads to heart injuries. E.g. "Potential Adverse Cardiovascular Effects From
Excessive Endurance Exercise" (2012).
We'll be sure to have a look at the research!
You two together are the best!!! Still curious what's in Manny's cup 😜
Great Video Anna and Manny! What watch are you wearing Anna?
I don’t know about anyone else but I think tapering is overrated. I found that just listening to my body has worked better than following a plan
Funny and informative, thank you. One of the worst I heard is, when you are tired run faster! What about the running streak?! I have a question related to the barefoot running, more about the drop. Nike is selling the new tempo next % that has 10 mm drop, as a companion shoes for the alphafly next % that has 4 mm drop, if I train on 10mm drop shoes if I race on a 4mm drop can it open to calf injuries?
Nothing new on race day!
Thanks Mane, some good advice there especially about resting. I have a calf injury and was scared I would lose fitness if I rested 5 days
The main thing i took from this is Anna finds talking about buttocks hilarious......so do I.
Never ran since I was a kid and then not very well, however at the age of 63 I started running and just before my 65th birthday I ran the Virtual London Marathon with a time of 4h 54mins! I did pick up a number of running injuries on the way, but the best thing that I did was not to do this alone, but to employ the services of an England Athletics coach.
Great tip, Arran and well done to you! What's your next goal?
@@runningchannel I still have unfinished business which is to complete my Guinness World Record attempt for the 'Most brands advertising on a single sportswear item'! I have previously held record and the aim now is to hopefully complete this at next years London Marathon. In the meantime I am currently working towards a sub-25 min 5k PB.
well, if your goal is to send your heels through a blender, making every stride as large as possible is not a bad technique.
The worst pieces of running advice I've received have come from my Dad:
- Run almost all training sessions at close to maximum effort
- Never intentionally cut a training session short
- Buy the cheapest, most basic running shoes available at Sports Direct or wherever (we weren't rich but not poor either)
Of course he had to give up running - pretty much his biggest passion - in his mid-50s because of his shot ankles, knees and lower back. Whereas I'm comfortably quicker than he ever was and have been pretty much injury free up to my early 30s.
It's weird; he's generally a progressive, pro-expert kind of guy. But with sports, football as well as running, he's got this ridiculous old school 'man up, what doesn't kill you makes you stronger' mentality. Well it doesn't.
Yes, unfortunately that isn't the best running advice
I got my worst-ever running advice from my swim coach when I asked him about using running to cross-train while recovering from a shoulder injury. He said "No, don't run. It'll make your thighs fat." -_-
Your brain can be through Ketosis energized, not just through Carbohydrates.
Stay out of Zone 3 - and I don't think they meant Streatham.
What would you consider "short distances?" I would like to try a 50 miler, but don't have the desire to become delirious.
I see people do “shake-outs” pre race. Is this effective?
Nice video cleared the brain fog that had built up with all the information over the years.
Manni is so great! I could pick his brain all day about running. And Anna, you’re just awesome! The Running Channel is awesome!
Thank you so much Ryan!
We heart you Manny! 🙌🏾❤️
heart you too!
I thank you for the advice you make on running. However, there are 2 subjects where I´m not sure I agree.
First of all, about damaging your knees. People with overweight have that problem higher than thinner people. Trainers have adviced me about it many times, and that I should loose weight as a prerequisite of my training.
And about warming up before you run, I believe some people do ti the opposite way. I don´t see the difference among that and running softly at the beginning, or as you said, increase intensity during the race.
Thanks for the info anyway!