I'm a runner, coach and physio who do my best to inspire you by creating motivational, educational and hopefully entertaining videos!
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Actually, sprinting at the start of a race is a good strategy to get a head/out of the cluster of people.
Amazing
That's a great way of thinking about so many things in life....I like to say to myself 'if I try and I don't like it, then I go home, knowing that I tried' and 9/10 times I do so much more than I even planned to just by taking the pressure off. Be kind to yourself, trust your strength, feel the fear and do it anyway ✨️
The last point is my favorite to use. It's so silly how easy it can be to fool yourself too. "Just run for another minute and then you can take it easy." Well, the minute is up and you're like, "Go for another minute you fool!" and I repeat that for my whole run and apparently I never catch on to my own tricks lol.
the first time I ran 5k was when I was 12 and my time was 22:18 minutes and to this day I'm proud of this. I then trained professional running haha
Sleep is the most difficult aspect to me 🥲.
thank you for the video
I remember I was running with other people they all ran faster and were in front of me but I tried to pace my self to not get tired they got tired really fast and I finished before them I was proud I’m not the fastest and I get tired fast but I did it and during the run I had so much energy to keep running and not stop
Finally subscribed don’t know why I waited so long
I heard a quote, I think from Ryan Hall, 'Run the mile you're in', via Brock Kelly. Similar to your last point but I find it helps me immensely, in training and racing. I focus on how I'm doing there and then, how I feel at my pace, hit a split, tick it off, move on.
This is an inspiring and fascinating video. I love how at about 7:20 there is a man casually wheeling what looks like a wheelchair along the track, like "yeh pick up a few folk". Im amazed how good they all look after 23 hours though
Göran I really like your videos, and imho the only thing that could improve is if you included citations of the studies mentioned. For example, you could simply add the citations in the description, since I think some (but not few) of us who watch would love to take a look. Go on with this great channel!
EDIT: I paused the video to make the comment right before a screeenshot of the article's first page appeared on screen. So my comment becomes: I love the fact that you also include citations!
@@masopev412 Thansk for your kind words and comment, yeah I always try to include visuals of the title of the article and authours, will continue doing that!
Goran, i love your channel! Keep it up! greetings from poland!
This too shall pass.
Love the intro transition 🙌🏼
my first 5k i told everyone i was aiming for sub 35 minutes. i got 34:56.
This is pretty bonkers, wow impressed
Expensive shoes make you marginally better. So if you're a new runner, it might shave a second or 2 off your time, but who cares as you'll lose a second or 2 because of stupid mistakes anyway. If you're an elite athlete, the seconds matter. It's the difference between first and second place or the difference between a world record or just a really good run. If you have the cash and want to buy the fancy shoes as a beginner, have at it, but don't expect it to make mericles.
WAY TO GO, DUDE!!!! That is so awesome. I always start out way too fast, and the last mile is dreadful.
Free Palestine 🇵🇸
Really bro 5k 1m im just tired
remember everyone, it takes a greater number of muscles to frown than it does to smile. ..maybe
Great Tips Göran, but I overdid it last week 😱 . 2024/05/18- 26 deg C, Worlds Largest HM, Göteborgsvarvet Half Marathon, Target Time -1:45. Trained hard for 12 weeks running over 350kms. Ran a 1:46:30 4 weeks back in training at 5 degC. Race day was hot , felt hard, but kept pushing through 5k, 10k, and 15k at 4:56 average pace. The next 40 mins was the strangest 40mins in my entire running journey of many years. No memory of what happened, I lost complete track of myself somewhere after 15k, My GPS shows I kept running on autopilot for 1.5k and collapsed completely. Was a heat stroke, after 40 mins wakes up in the ambulance on the way to the hospital. Body temp was >40 degC, low BP, low Blood sugar, high Lactate. Thank God, I was cared for in time. After many bottles of IV and Electrolytes, I was stable. Just don't overdo it 🤣. By the way, for this race I had taken an online training by Mustafa Mohamad, the Swedish Marathoner mentioned in this video. What a coincidence. I have improved my running so much with this training, but never took care of hydration seriously.
Thanks for sharing and great that your are ok. I follow a lot of Ultra Marathon channels here on YT, and for them heat, nutrition, sleep, and stomach issues, are very common. That's one reason why it takes a while to get good in that discipline, you need the experience! You just got +1 experience and a learning opportunity. Grats =)
I always count the last 200, and most, painful steps. I don't know, works for me.
Nice 🎉🎉🎉
James 👏🏾 is 👏🏾 a 👏🏾 STORYTELLER!!! 👏🏾🍿🍿🍿
Congratulations! 🎉
My tip would be: Don't race too often. Don't do mentally taxing training runs too often. It's really hard to give it everything, if you haven't forgotten yet how bad it felt the last time.
SO happy to see orienterring on your channel! And well done on a great race! :D
Thanks glad to hear 😊
Smiling while running for psych improvement is something I figured out at 44yo after only a year of running. I can’t believe people who have been running for a while haven’t figured this out already. What have they been doing?? Wtf Along with: nose breathing only, beating the drum arm swing like Kipchoge, flat foot landing with power, shoulder oscillation, hip oscillation, looking far ahead, never entering zone 5, having running mantras, eating carnivore, and so on.
What is also helping me during very hard training sessions is thinking about that next race goal, where I need to go in this pace not only 10x1km / 24x600m etc. but the whole 10k or 21k, the same speed. Or thinking about my co-runners in that Race, that I have to keep with them in the pack so I cannot slow down during that interval, or thinking about my family who are cheering me up...I am simply imagine them there on that very stadium and cheering me :D (of course they are not there) Helps me a lot.
Yes, when I run off road on a trail I have to change angle. But before I knew about breathing when I was very young this was advice I was given to correct my running as I used to zone in diagonal towards the ground restricting breathing.
May I ask why I shouldn't stretch if I'm hyper flexible?
Hallååå!!! Jag heter också Winblad!
I read about smiling thing in "Thinking, Fast and Slow" book, and actually I started using that in running and other parts of life. It actually works.
This is how I complete the 25k marathon within 2 hours. Never run and never walk. Slow jog and control your breathing.
Great video. Thank you for sharing and, I hadn’t heard any of this advice before! I’m going to try all of these tips in my half marathon PB attempt next month. I thought it was going to be another video about doing a warm up before a race!!
The last tip ive been using myself for years and it makes a huge difference.
Thanks for the great advice. Some additional thoughts that help me: - 'When the going gets tough, the tough gets going.' Everyone can do (swim, ride, run) it at the beginning when it's nice and feels easy, but only the tough ones can push it through the tough parts, and I'm tough guy. - When it gets hard and painful in a race, I think about that it's the same for the others around me. If it wasn't they were not around me, but much ahead (and it would be hard and painful there). So, I just have to endure a little more then they do. - When working hard, and my muscles are burning, I try to visualize that blood is flowing through the muscles, they flex and push me forward, they work very hard and that's why they are burning. - When I'm tired and my form is degrading, I think about myself from the outside, and how others would see me. Other runners, people at the bus stop or in their cars, kids on the playgrounds. I try my best to run with the best possible form, so everyone would think 'Wow, that guy looks so great!' and 'He runs like a god!', and try to not think about the race videos and photos where I look like a sack of potatoes trying to move forward. - I do this not because it is easy, but because it is hard.
Some cyclists grins when they climb the mountain. I did it often too on my bike.
The smaller sections is what really helps me. In the beginning it’s all about reminding myself how well I’m keeping up and making progress, while at the end I’m just telling myself I have already done this 8 times, so I can do the last 2 as well as that’s just a few more.
I do the 20 minute rule because the first 10 minutes is always horrible for me😂
4:42 Sub 30min 5k is easy though?
He said sub 13min 5k, with bit of an accent :D
nice bro! what was your time? my fastest 5k is around 22 mins there was a problem with the timer
My dream is to make 3.1 in under 30. The closest I got was 3 miles in 30 :/ stopped after that. I can't even jog 5. Running is not for me, my heart rate goes to 180 even at my regular pace.
Great vid as always. I have definitely learned a lot from your experience. Can you link the papers you mentioned in this video please?
Is that Ed's "pitch the next video" technique I am seen here? Great job with you channel, your growth is inspiring!
During my marathon last month, I started hurting around halfway, but the last seven miles were brutal on my legs. I broke the segments down to how many more gels I would be taking. I was yelling in my head, "Pain is fuel!" over and over, which made me laugh and smile as I thought, well you have plenty of fuel. I also asked myself how long I wanted to be in pain? The more you slow down, the longer the pain will last. My cardio was there, I did six hours of strength training a week, but I had never run that pace for that long.
Hi goran, I love the video ideas! Tips are quite easy to implement. Great camerawork too ;) Ps: you could change the spelling of the 3rd timestamp, better for business 😁
I have hyper mobility in my joints. Including my knees today I did A 8 km run forefoot my calves hurt. But my knees don't. I see this as an absolute win as my calves get trained, and my knees stop getting hammered with my waight from start to finish.