5 Best Tips to Run Injury Free | Advice for heavy runners

These are the 5 ways I stay injury free and fully recovered - as a heavy runner that does everything from Parkruns to Ultra Marathons.
I am not an expert, but I have stayed free from any serious aches and pains in the years since I started running when I was over 330lbs. Now, with a sub 20min 5k at 230lbs - see what I do to stay in top shape and 100% healthy.
Follow me on Instagram : @marklewispics
Follow Nixon on Instagram : @nixonruns
Videos referenced in the film:
How I lost weight and got fast:
• 320lbs to a sub 20min ...
My first Ultra:
• 50KM Ultra Run - Witho...
Massage Gun reviews:
• Massage Gun - Do they ...

[@no_handle_required]

Mr. Statham, I loved your movies. Nice to see. you have a new career now.

[@holdenrey4506]

instablaster

[@infamouswan]

🤣🤣🤣🤣🤣🤣

[@samiahmed7056]

He is not a actor dude

[@BrumbleJumble]

@@samiahmed7056 WHAT?? youre telling me that really isnt jason statham?? no freaking way dude

[@greatjob7113]

@@BrumbleJumble It's definetly him Aasim must be high.

[@VladimirPani]

I’m 6’4” and 200lb, as a former professional sprint canoe athlete I used to run half marathons in an hour and a half once a week. At some point I started getting injuries to my Achilles‘ tendon every time I ran. I do a construction job and spend more time wearing my safety boots than anything else. I realized that the cheap boots I used to buy every year were killing my legs. And after I bought a pair of Timberlands the running injuries went away. All that to say: not only your running shoes master, but those you wear the most throughout the day as well.

[@fleadoggreen9062]

I gave inserts from protalus

[@PeeTee1120]

Ik this doesn’t have anything to do with the initial comment. But I’m 6’4 270 rn, currently losing weight to join the airforce. I started at 290, gotta get to 225. I’ve always been heavier and it’s dope to hear that somebody as tall as me isn’t overweight

[@micahwest5347]

Timberlands? People I see wearing those don’t seem to work at all.

[@colossusofrhodes1282]

Dude ain’t no way you are running 1:30 half marathons bro. I do them under 2hrs no problem and I’m 6’2” and 210. The last time I did 1:35 Half Lu Lu lemon in BC and I was the only one at my size and height to do so

[@Briantholt]

Facts, I'm 6'2" and had to drop down to 170-175 to run 1:30 half's and that took serious effort@@colossusofrhodes1282

[@christophercampbell9266]

"the key to consistency is simplicity" that is gold right there.

[@MrNojoi]

Such a great channel. There isn’t enough of this type of content for people that are bigger, and not severely out of shape. I can only draw so much inspiration and information from a 150lb person’s fitness experiences. Keep it up please.

[@MrNojoi]

mark lewis Ha. I didn’t mean that to come across that way.

[@JB-hq9yj]

THIS.

[@karllawton8398]

Zone training has changed my entire training. I used to go out and every run be as hard as I can (heart rate between 165 and 170) on every run. so stupid was never improving and constantly getting injured but now I train mainly at zone 2 with running and cycling and I'm so much more consistent and much less injuries. Great relatable video 👍😁

[@maschwerer]

105 kg guy here trying to gain shape and lose fat. I started running 8 months ago and it hurts mostly due to pride and thinking I should move fast. Thanks for telling me it’s ok to go slow. Sometimes the obvious needs to be said before it sinks into my head 😀

[@kattpuzn]

How are you progressing? I was at my heaviest at 100.7 kg @ 189 cm. Losing weight now, or atleast fat, running 3 times a week and doing a couple strength excercises after each run. Done wonders for my psyche, i was burnt out from working as a nurse under covid and had to start running from scratch back in november. Its saved me I think, along with other things

[@loveandmoney]

Good luck tubs 👍

[@fleadoggreen9062]

@@kattpuzn go slow, u get injured it takes months and the injury never truly heals 100 gonna feel it now n then

[@kattpuzn]

@@fleadoggreen9062 absolutely. Great advice and I've already been injured so paying close attention to it. Cheers

[@stevenwolgamott5454]

I’m 6’6” and currently 260. I was a collegiate offensive lineman so I always hated running far. I have recently lost 80 pounds,down from 340 as of October 2022. I have started running and found a love for these long distances. Thank you for the tips as I am currently on a rest due to a foot injury from running a spontaneous half marathon… thank you for showing me that us big boys can go fast too.

[@aveuch]

I'm going between jogging, hiking up hill, and stair climbing. Today, sleeping in and watching youtube. I want to run more, but big busy city, and I'm really just starting. Thanks for being so down-to-earth & relatable! Not your typical in-your-face trainer. (edit: okay, okay, I'll look for something low intensity!)

[@Phobos2085]

One of my favorite quotes. " It's not about intensity. It's about consistency."

[@Cookefan59]

This one was very important to me because I am tall and heavier than the average. I’m pretty much already doing a lot of what he’s talking about but my weakness is the shoes. Wearing a size 15 severely limits what’s available so I do the best I can. The number one thing that always has been the main thing that makes me run faster is dropping weight. It’s the biggest factor for me.

[@wearytraveler3210]

I first started truly running after I told myself: It doesn't matter how long the mile takes, just that I don't stop running. And to this day I run very regularly and I have recently run 7 miles which is a huge win for me. Since I have never been a good runner or be able to run at all for that matter. In my running journey, I have never gotten an injury, but boy have I been in pain.

[@nikp.7823]

Love your style, Mark! The way you speak, cut your clips, funny remarks etc. You are cool.

[@bigbruce1922]

Great video. I'm happy I found your channel. I'm a tall heavy guy too. 6'6", 136kg so it was hard to find someone who is a more experienced runner who I can get some advice from that has already gone through the same issues I'm currently experiencing.

[@tmac3444]

Just the advice of don’t be afraid of running slow has already helped me immensely

[@rxonmymind8362]

Running has been in my blood since youth and I'm a bit older and wiser now like you I listen to my body. Your advice on slowing it down is a valuable one. Make sure your legs, heart, body and mind are all in sync. Take a run no faster than the heart can replenish the body while not getting ahead of the legs. Sure on sprint says that might be the exception but as a rule run comfortably. Make sure your legs feel good along with the breathing. Nice & easy. A jog should be enjoyable not torture. Drop those shoulder and relax and loosen up the back. Breath easy. Nothing should be tense so force yourself to drop the shoulders and breath. Enjoy the run. Great video enjoyed it a lot. Cheers.

[@ioanparry]

From the most recent VO2 MAX video to this, happened to compliment each other brilliantly! Well done YT algorithm. The advice for slow runs, and making sure they are actually slow, is advice that I really needed to hear!

[@Helloworld.asa89]

I loved this video! Thanks so much for your sincerity, it has given me exactly what I need to keep going

[@trevorharrison1989]

Finding your channel has been a lifesaver! I run in Vibrams bc I had flat feet which resulted in multiple breaks when I was younger playing American Football. All the docs put my in orthotics and they'd just break again. 5 makers of orthotics. Finally discovered vibrams and now actually have an arch, strong feet, and can run again. I'm 6'6" too.

[@benjaminwesercreative]

good stuff good stuff, ramming up my running for the past months and being consistent, so satisfying noticing body and mind evolve

[@trykind21]

First time watching. I like how you explained everything. You have good energy. Thanks for the advice as I get back into running shape.

[@williedynamyte]

Great advice. I wish i found this sooner. This is some advice I've needed for the longest. Salute!

[@JamesBrown-bq3gl]

This confirmed a lot of things for me. Great advice.

[@jimywright2596]

Very inspirational! Thanks so much for sharing all of your knowledge. Best of luck with your Ironman training!

[@buttsexandbananapeels]

Excellent advice, especially running often and often slow. Someone told me “running doesn’t get easier, you just get faster.” I work speed intervals into my leisurely run days to work on form when I open it up and breathing technique. Mental conditioning is a big part of it, and that’s where long, slow, and steady comes in.

[@dwaynericketts882]

Love this!!! Especially about the sock which was my excuse this morning!!

[@andrewmasden6352]

Thanks! This is a great video. Great information. So much better than most tip videos.

[@DYK3RZ]

Your videos are amazing mark, im 6ft 5 and weigh 98kg, im 45. I started running last year and found these videos a huge help. Thanks!

[@MarkLewisfitness]

Great to hear! Awsome to know other PROPER size people are out there running 😂

[@matthewhoskins8507]

I wish I had seen this a month ago, I was going to the gym running every other day I was 24 stone I'm now around 19 stone, I was upping the ante and started getting a bad knee so I have gone back to a slower pace I feel much better I still get a tight IT band but on the whole I feel a lot better I've just found this channel I love it

[@chrisbtoo]

This just came up in my recommendations for some reason, and it was just what I needed to get me motivated to run again.

[@chrismcdermott3974]

Having only got into your channel recently and how the content is structured I enjoyed you whispering outside 🤣 Also I've enjoyed the running with a dog content, i think this is another niche you'd do great with content wise, I've already starting practicing the go go go command. Cheers for the content mate, the effort is appreciated and has helped motivate me with my own training. I got into running during the pandemic, decided to enter an ultra late last year and I'm about to my do fourth on Saturday 👍

[@codemonkey181]

Another great talk, thanks Mark 👍

[@ohcrikey9560]

Great vid. And entertaining. Thanks Mark.

[@TheGamgubben]

Just found you on KZbin, love it so far. Also just started running again and I love it so far. Try to use plenty different shoes and I think that is good for my feet. Keep it up!

[@jessicakirdyashev5797]

I needed to hear this. I started running again, last July. I was a month shy of 46 yrs. old and 184 lbs. I'd broken both ankles in the 2 years before and injured my knee. I was willing to do intervals and I tried to do a couch to 5k-type app, but it moved too fast and I hurt my knee again. I had to sit out for a month or more. I just worked on strengthening. I started back in, this year, now that the weather's nice, again. I needed the reminder to just be consistent, no matter how slowly I have to go.

[@legitlee8359]

Good video. As a 95kg runner myself,I found the key is running slow on trails,I do almost all of my runs this way and my running has progressed so much in the last 2 years

[@elliotyip9844]

That puppy is such an athlete too, what a nice workout partner you have!

[@TopsMiah]

All round brilliant advice. Thank you

[@cpruns4501]

Great video and the key here (that we all need reminded of often) is an OK solution (your massage gun) that you will actually use is 1000% better than the perfect solution that sits in your closet. This can be extrapolated across all aspects of our lives:) Thanks!

[@djones1662]

Terrific advice! Thank you for sharing!!

[@michaelstas9811]

Probably good advice for any size runner. Very good stuff. Thank you.

[@479_adv]

I've been watching your videos all day. Running, dogs, and adventure bikes?? You're my best friend now. :D

[@Chris-mn7yy]

This is really good, I need to heed this advice 👍

[@groundrodshorts]

In 6'1" 295 and just trying to get to the point of trail running. I'm thankful for your channel and testimony of having been, " big boned" also.

[@DD-lv4tb]

Early mornings are the best, start day great….fun and healthy obsession 😁😜. Great ideas on switching up shoes !!!

[@cwr8618]

my man's got a lot of great practical advice

[@simonmayo1502]

I would just like to say hello. Really enjoy watching your channel on the odd occasion I to consider myself as a heavy runner. I’m 5-8 and 15 stone I started the year off very well every other week during an event. Then in June, the wheels fell off. I have gone from training from five times a week to just walking now, running has played a big part in my life for the last seven years. I’m not shy of big distances or spending a long time on your legs. I think I’ve just lost my Mojo which we all have to face at times watching this episode May. I’ll help me look in the mirror and kiss yourself at the arse hopefully

[@morosis82]

I am 6'6" and right now about 115kg, but 100kg when I'm marathon fit. The thing that works best for me, alongside the basics, is to not expect to advance quite as fast as someone that is smaller. My journey to marathon took a couple years, with a half ironman in the middle, but i had zero running related injuries even while running 15-20km to work on a Thursday, and 11km home. I increased my load gradually and always just stopped whenever something felt off. Don't push through the pain, sometimes there's just more pain on the other side. Id rather miss out on this run than the next 6 weeks while my ankle or hamstring or whatever else recovers.

[@petersmith8113]

Awesome information, thank you 😊

[@toomanyhobbies8351]

Good stuff. Even better advice

[@duncanmiddleton9515]

The amount of gear you have is nuts! Really helpful though, knowing the simple budget options out of this lot that I can grab, and use while I train for my first 100k along the jurrasic coast. Keep up the great content sir!

[@peterdunn39]

👍 great advice Mark

[@pattgsm]

That 1st tip is so true.

[@brannmacfinnchad9056]

You have some really interesting points in here, as in most of your videos.

[@russellstewart5165]

Thanks - very informative

[@adsonlucena]

I completely agree. I'm injured but it's only because doing a lot of racing intensity and in a short space of time. if I could give any advice right now, it would be exactly to do 80% of training in heart zone 1 and 2. greetings from Brazil!

[@highlanderes]

Thanks. Once I went barefoot shoes, my feet also got strong enough to work well in different shoes. I hold back on heel drop and heavy supports.

[@markwalsh6714]

Great video.Thankyou. I am 51 and each run hurts a lot. I’ve been running for over 30 years. I may really slow down. I’ve been wearing vibrams for about 13 years.

[@PhillipBarberVO]

Great video, thanks so much

[@kayceeg5464]

Nixon looks like a great partner, loved this video !

[@danielowen-mcgee3046]

Great advice in there Mark - wisdom borne of experience. Run slow to go faster, love it. Interesting that you've (seemingly) dropped the Altra Paradigms for the Hoka Clifton's though...although this is In keeping with the mix it up, '...keep the body guessing' message I guess. I've had both these shoes... The Altra's worked far better for me .. The Hokas just wore out too quickly. Hope they stand up better for you!

[@resiliencevideos]

great tips, as a heavy tall dude that does the opposite of all of these I can confirm I'm constantly injured.

[@JoeMac1983]

I used to be an avid runner for 18 years. I took 5 off after my second kid and am just getting back into it. I weighed 168 five years ago at 5'11" and now I'm 185. Dad bod. I can honestly say that in my 18 years of running, I've never had inner thigh chafing or chafing inside my rear like I do at this new weight lol. I'm raw and walking like my run violated me. Not sure if this is normal for heavy runners, but ya'll got my respect.

[@mr.o1253]

For heavy runners (at least for me), it’s normal. I either wear long boxers or apply some petroleum jelly (or even deodorant) to my thighs and rear.

[@kelvpoon]

Love the Clifton 8s!

[@themagescorner]

Nice video, I think the common misconception is heavier guys needing some type of HIIT workout or fast running to burn calories faster. Sure, it might be good for one day, but you can't keep consistency with this type of training. I like the idea of slow jogging also for getting your joints to get used to the stress.

[@motoknivesandgunsbyjt]

Subbed. Great info. What’s your take on ice baths?

[@theknights1512]

Old video I know, but, like you I’ve found the “kneesovertoes guy” - and I haven’t got a sled (yet) but all I do, on my easy runs or even just a walk, is to walk backwards up short sharp hills - like only 50m long. Before I did this I used to get knee issues, particularly running downhill - but they’re definitely getting better and just in the 50m you can feel you’re working different muscles in you legs..

[@adamnichols3506]

I'm a heavy runner. 275lbs. Before fracturing my fib head was running 9.20 miles. A good cushion running shoes helped me the best.

[@levansegnaro4637]

Sheesh how tall are you? I'm 5'11 160 lbs, whenever I get above 175 it feels like I'm running with lead shoes on. I couldn't imagine 9 miles at your weight. Ur a beast

[@timbrawdy2249]

I’m 240lbs. Finished my first 5k Saturday at 26.25! 4 minutes faster than I did in training! My next race is a 5 miles run. I like this video. I need to get back to the streets. New shoes is a big one for me. I need better shoes for the concrete.

[@kamilk6807]

Busy schedule. Pleased to hear you find a way to do all those responsibilities and enjoy racing

[@DanielTempleman911]

You obviously do a fair amount of functional strength work too which I think is vitally important in heavy/older runners injury prevention too. You can get a decent part of your mobility work if you chose the right exercises too, things that develop end range strength especially. Add in a bit of band work at the beginning and end.

[@durandus676]

I gained about 20-30 lbs lifting and I immediately started getting calve and shin damage, not shin splints but nerve damage running at my normal natural pace. Learning how to slow down is still a struggle for me

[@mikaelolsson6229]

Great video and channel. May I ask what brand the MTB wall mounts are and where to buy them?

[@hikerJohn]

Good advice . . . It's not the shoes that need breaking in, it's our feet and swapping shoes is the best way to do that.

[@furrybum]

How do you find the Hokas? I've always tended to stick to lower cushioned shoes (currently using Inov8 F-lite 195s for my road miles and either Salomon S/lab sense or various Inov8s for trail). I also find that after anything longer or technical my feet can feel fairly beaten up so have considered Hokas but never taken the plunge. I'm a similar weight to you and currently training for the Lakeland50 in July and keen not to trash my feet.

[@ryangeorge3982]

6’4 and 230 lbs. it’s nice to hear from another big fella

[@rmp5s]

Love my 5 Fingers but they ABSOLUTELY DO take some getting used to. You run totally different in those than in a regular pair of go fasters.

[@wazzup105]

Like my sensei said, the secret to .... (Aikido in my case) is showing up. Again and again and again. Consistency and discipline even over motivation.

[@scoobtoober2975]

Nose breathing while running is a great metric. I have lots of endurance doing it that way. Cheers

[@bikingchupei2447]

3:51 took me such a long time to realize just how slow i should go when i first started running, every time i go out for a run attempting to run longer by trying to run slower i always fail, turns out what i thought was a slow enough pace wasn't really slow enough.

[@drez1274]

Sport cardio watch really helps for that matter, you will force yourself to run between 60/70% max of your maximal heart rate and you will be at the right speed (minus the time you will want to do split sessions) and don't worry the speed will go up with training.

[@bibbayeet8007]

I feel you there. I didn't realize I was going too fast for my easy runs until I got a watch. My "easy" runs had an average heart rate of 180 haha

[@Retread268]

It's not easy being a Clydesdale. Great vid. At 54 yes, 250 lbs (35ish fat) I use V5Fingers, Xero Shoes and ASIC. Wide feet 3e, hard to find a fit. Hokas to soft for me and narrow even with wide width. We have a lot of off camber roads in my area NY USA. I find more stack height and cushion equals knee pain for me. Minimalist barefoot like running shoes work better for me with the exception of long dist. Long distance in minimalist, eg half marathon for me, gave me Achilles thickening. I haven't found the balance yet. Asics 10mm drop and med cushion to recover. Anyone else a Clydesdale? What is your experience? Love your delivery and humor. Great stuff!

[@alanwrigley8156]

Been running in Merell trail glove 4’s the past six months got sore shins first few runs but ok now and no more Knee pain, I’d recommend these as a good compromise between barefoot and minimalist shoes

[@Retread268]

@@alanwrigley8156 Thanks 4 the reply, too narrow for my feet, I tired everything. Altra, Topo, Merrell, NB. Xero shoes work, but wear out much faster than their 5000mile claim. Yes, they have that claim-ish. Vfive fingers work. I wish the Topos worked, they felt great otherwise. I use Asics , not beca6 I like them, but they fit. I use their 11.5 us 4E. Wish they had 3E

[@DopeBenedict201]

265 lbs, high arches, 5’9

[@perochialjoe]

The hardest part for me is that I just can't run slow. Even after about a year of running I still feel like I have sprint, run, walk, and that's it for speed options.

[@markmywood8278]

Thank you for sharing

[@raymussa4908]

Great video

[@fabianbinder3681]

No shit - using the massage gun in the sauna just made me go 🤯. Definitely gonna try that immediately.

[@hazeldavis3176]

I have SO much doubt if I'm a runner or not (because I'm so slow). When you said 'new shoes' and held up the box- I audibly gasped in excitement. Perhaps my doubt is misplaced 😅

[@adaiyah-zerahbahtyahudah7860]

Enjoyed this...new subbie. Ty.

[@michael7324]

Im 255LB (18.2 stone) Walking is enough to cause me an injury now. But yes. Consistency is key.

[@MFmadlib15]

Do you ever give foot stride thoughts ? Or not too important for your training ?

[@Necropheliac]

Came for the advice, stayed for the pup 🐶

[@peterbarnett123]

6'3" and 260 lbs. I have previously tried to start a couch to 5k program (so maybe run a minute walk a couple minutes, etc. until it gets better over weeks. Each time I made it up to a mile or so I would strain one or both calves. It seems chronic now. Any tips for that? I do crossfit 5 days a week instead for the last year and thats been great, no issues, no real injuries (minor) but I dont run (but I'd like to) to avoid injuring myself. Anytime I do any type of calf intensive thing like a jog, run, shuttle run, box jump my calves almost strain. jump roping is ok for a while though for some reason.

[@ChoirFan1]

I think the most important item you mentioned is “listen to your body”. I’m 60 and, obviously, have a 60 year old body, but far too often, that inner 19 year old starts telling me I can do more than my 60 yo body will allow…result - injury or extended recovery time. IGNORE your inner 19 year old, at all cost! (Unless you’re 19, in which case, send it!)

[@kungfujoe2136]

love that dog

[@tomdavis8644]

Hi Mark, where did you buy your sauna from? Cheers👍

[@ljera8baby68]

Your heel striking when u run. Look at the slowed down vid of running wit the Hokas

[@gedr1524]

How often do you recommend changing shoes? I see 4-500 miles typically, but what have you found makes sense as a heavier runner?

[@brandoncyoung]

Any suggestions for over the counter orthopedics for flat feet?

[@telcontar4473]

I watch this channel for Nixon.

[@CraigWilliamHunt]

My home town! that was my regular run!!!

[@JamesGettingFit]

Spot on about loads of running gear… Vinted has been spot on for me, started back running 8 weeks ago 4/5 runs a week and hammered through clothes.

[@ronnynolegs]

Perfect