5 things I wish I knew when I started running

[@bev9708]

I've always been a fan of Eleanor Roosevelt's quote “You wouldn’t worry so much about what others think of you if you realized how seldom they do.” One of the truly great lessons in life and the true meaning of freedom is to not care about what others think of you!!! AND as you say, other runners are almost always only thinking encouraging supportive things anyway, it's sooo true!!!! I gotta say you shocked me there Chris how late you finally started prioritising strength training, and yeah now you know why it's so addictive... you feel AWESOME!!! Blows my mind how many runners do none at all, truly!!! You might remember I add yoga to that too, and I'm in the process of completing my second year in a row of 6000km for the year, completely totally injury free!!! ☺🤩 It's my birthday today, I'm 62, born in 1962, so I'm off now to run 62km (a new record for me!!)... isn't that an AWESOME way to celebrate?!!!🎉😃💪🏃‍♀💪😃🎉

[@ChrisBranch]

I hope you see this in time... Have an AMAZING run!!! And HAPPY BIRTHDAY!!! That is an incredible way to celebrate. Such an expression of health and joy. No better way to spend your birthday. Good luck with it 😌🙏

[@UtahRunning]

That's an amazing quote. Love it.

[@bev9708]

@@ChrisBranch THANKS so much Chris, I did indeed see it just before I headed out! And... I DID IT!!!🥳😃😁😆🥰🥳 It was indeed a wonderful expression of joy and health in the beautiful autumn landscape, shared with different members of my running club who accompanied me for for different sections, which certainly helped a lot towards the end especially, you can imagine!!

[@bev9708]

@@UtahRunning ME TOO!!! And I often tell myself that too!! 😁

[@ChrisBranch]

@@bev9708 wow! I'm so pleased for you! Congratulations, what an amazing effort. Enjoy your well-earned birthday cake 😂

[@lucycartwright9053]

Great video. I managed to run myself into the ground and injury by not eating enough, having lost weight by cutting calories and carbs I didn’t add back enough of either when I upped my running volume. Felt like I had low grade depression / flu for a few months and then got plantar fasciitis which finished me off. I’ve spent the last few months focusing on strength training, but watching this video I’m reminded how much I love running. I think I’ll pop out tomorrow for an easy run and see how it feels. Thank you!

[@ChrisBranch]

Oh I'm so pleased this prompted you to go for a run! And it sounds like you took some good lessons from your injury; I alway say, 'pain is the best teacher'. Best of luck with your running and strength training 🙏😌

[@gavinbruce-thegreyrunner5581]

Im dealing with this right now. Lost to much weight while upping my milage during marathon training. Absolutely rinsed. Poor energy, poor form and feeling like thrash. Definitely looking at my diet/fueling after watching this and seeing I’m not the only one making wrong decisions.

[@ChrisBranch]

@@gavinbruce-thegreyrunner5581 I'm scripting a video on recovery now, so hopefully that helps some more. I'm sure some rest and some extra calories will get you back on track 🙏

[@Goalatio]

@@gavinbruce-thegreyrunner5581Same… struggling to hit the same distance at a slower pace that I could do in zone 2 last month. New meds have obliterated my appetite. I hit the “bonk” after only 30 mins on a run last week. Got cold/clammy suddenly then nauseous and knew it was time to fix something. This just re affirms to me that I need to titrate back so I can eat enough again.

[@AndrewPawley11]

"Running with joy"! Yes!! That's just the message most of us needed to hear. You should put that on some merch. Hell, I'd buy it.

[@ChrisBranch]

Haha I love that idea! I'm not sure I have the headspace to make merch yet, but maybe one day 😊

[@UtahRunning]

We definitely struggle on the strength training aspect. That's something that we are hoping to focus more on this next training block. Great video!

[@ChrisBranch]

I had a mental shift earlier this year where I just stopped skipping strength workouts. If I was training for a race, I wouldn't skip a run, and I just flicked a switch in my brain and decided I wouldn't skip my strength either. It's been a game changer 👌💪 Good luck with your training!

[@UppityRib]

Excellent tips - I learned most of them the hard way, too... Although for me, your first tip would be "MOST people don't care." I have an 80-year old aunt who is fascinated by my distance running and she does ask me about my times, paces, etc. However, she's also a hard-core data geek (the type who thinks there can never be enough stats about anything!) so she's def an exception; the rest of my family couldn't care less😉

[@ChrisBranch]

Hahaha I love that! She sounds great ☺️

[@H0Fidelity-rq4ry]

2010 I did the biggest reboot of my life preparing ro cycle the coast of Norway. The first year I built up a base strength by living in a tent and carrying everything with me, including the camp every day. During winter I carried almost half my bodyweight in gear and food. The snow was almost a metre and the temperature around -25C. I ate around 7000-8000kcal per day. The second year I caped in a car but kept on running, and walking with a heavy backpack. Also without it. Worked out every day, every second day swimming. I have never been as fit as then. I cycled between 130-200km per day, a bit shorter in the mountains. Now I will be 50 years old next year and progress is very slow when trying to build up my body again. Now I was struggling to cycle 100km without gear, so my fitness has decayed very fast. So, folks: Keep on working out. No matter what the goal is, it is allways better to do something than to do nothing.

[@ChrisBranch]

I love that final statement; always keep training ☺️🙏

[@mikekent9488]

I love this. Thanks for sharing

[@cook1e2000robturnerxG]

The strength thing is so true, 80km into my first 100km I was thanking my strength training and having strong legs and core more than any thought about my aerobic fitness

[@ChrisBranch]

It's so noticeable isn't it?! ☺️💪

[@michaeljudd9388]

Thanks for that advice Chris, after 2 years of running that advice has reset and refocus my training, and how going to move forward.

[@ChrisBranch]

I'm so pleased! That's just what I was hoping for with this video 🙏

[@dianadesilva4877]

Thank you! I really appreciate those tips. I struggle with doing strength training, but I'm starting to slowly work my way into a decent strength routine.

[@ChrisBranch]

Best of luck with it 💪😌

[@oneworldfamily]

Thanks so much for this, Chris. Great to see you back. Best wishes, Adam (Sheffield)

[@ChrisBranch]

Thanks so much, Adam, I appreciate that 🙏

[@AnthonyBates-f7m]

Thank you for this. I have been running for 7 months now and have arrived at a similar approach to the variety of runs each week. Just about to start some core strength training...

[@ChrisBranch]

That's great! Don't forget the rest of you though; legs and arms need to be strong too 💪☺️🙏

[@juan8218]

Great advice. These types of insights are very important to find, I am glad you did and thank you for sharing them. Happy running! Enjoy!

[@ChrisBranch]

Happy training to you too! 😌🙏

[@ianl4518]

Really good advice Chris, I think we're all guilty of letting some of these points slip over time. I'm in a bit of a rest right now. Had a race last night and one more before Xmas but no expectations at all, just trotting along and talking to people. I seriously need to up my strength training discipline though. I keep vowing to 'do better' and then it just seems to slip again. Some kettle bells at home would help a lot!

[@ChrisBranch]

Don't beat yourself up; we all let the good habits slip from time to time. I love kettlebells because you can do a great workout in just 20 minutes. I think they're the fastest way to absolutely ruin yourself 😂

[@justinlloyd-jones1658]

What great video. Caught my attention when I saw the words, no one cares. Because they are actually the words I always used for people who are either on the cusp of beginning that running journey and are worried that they are not good enough for whatever event they are considering entering. Even if it is just Parkrun or for people who put off entering races because they are worried where they are going to come in the ranking. I tell them that in the nicest possible way, that nobody cares about anyone's sats but their own. That's not to imply that runners are self-centered because we are not. Quite the opposite but people are really just not looking at your stats as much as you think they would be. Once you realise this, it is quite liberating 😊. I'm looking forward to going back through the videos on this channel now 😊

[@ChrisBranch]

Exactly right! It's liberating, and once we let go it helps us try things that we're nervous about. Happy training 😌🙏

[@SmokeandSteam]

Thank you so much for this advice. Having taken up running 4 months ago- with the aim of running a 5k, I’ve only now come to realise that running alone won’t get me to where I want to be. I can run a 5k, but I’m not getting quicker or running further. Like you, I’ve just been running 3-5 miles 4 or 5 times per week. And, yes, they are all medium hard!! No strength training! No mixture of runs! No attention to anything but just running….🙄 I’ve subscribed and look forward to catching up on your videos. Thanks again!

[@ChrisBranch]

Don't worry, we all start there! You would have built a good foundation, and now you can throw in some better training principles to progress more. Good luck with your training! :)

[@isthi000ify]

Strength matters!!! No one knows this less than a runner...thank you for highlighting 🎉❤

[@ChrisBranch]

Absolutely! 💪☺️🙏

[@10khours]

I completely agree about the difference between feeling fitter vs feeling stronger. That was what tipped the scales for me, causing me to commit fully to an exercise routine...

[@ChrisBranch]

It's such a great feeling being strong ☺️🙏

[@faanross]

Really love this video man, thanks so much. Appreciate your content, your balanced approach of having an idea of what to do, but not being ruled by it really resonates. After all, the point is to have fun and enjoy your life, I'm not gonna become the next Kipchoge at 39 yo ;) I asked you a question about doing sprints a few months ago, I had just started running. Now heading into winter, glad to share that I did my first two half-marathons (Mt Tremblant and Chapman's Peak), and did my first marathon (Cape Town). My times were not good but the point was to have fun (I did!), and in any case - no one cares ;) Keep well.

[@ChrisBranch]

Amazing! What a great year of running you've had! Congratulations on getting your first marathon done; hopefully the first of many 😌🙏

[@AubreyRunning]

Hey brother… loved every second of this video and have subscribed. Love your delivery and of course the value in this one!

[@ChrisBranch]

Thanks so much, I really appreciate that! You look like you have a great channel too - I'll watch some later. I saw you did the NY marathon; did you have two e-bikes follow you, because I hear that's the way it's done now? 🤔😂

[@markohakkola5180]

thanks! God bless you, mate.

[@ChrisBranch]

Thanks so much 😌🙏

[@PZJBimha]

Thank you !!! Running makes me happy and that's all that matters to me.

[@ChrisBranch]

Love it! ☺️🙏

[@stephenhawe4331]

Thanks Chris! As a new and older runner any advice is welcomed. I’ll certainly take on board what you’ve said particularly about who cares 😂

[@ChrisBranch]

Love it! I wish you the best with your training 😌🙏

[@DonD-m6i]

Thank you exactly the information and reminders I was looking for.

[@ChrisBranch]

I'm so pleased it helped 😌🙏

[@daaknait]

Great tips. Probably the only ones most runners need.

[@ChrisBranch]

Thanks so much, and I think you're probably right; it's all fairly simple when you think about it 😌🙏

[@willneverforgets3341]

We runners support each other and motivate each other... and even when we compete against each other it is always healthy competitiveness

[@Frustrated_Traveller]

Brilliant video and very helpful, thank you 👍🏻

[@ChrisBranch]

Thanks so much, and I'm so pleased it helped 🙏😌

[@mattbadgerultrarunner]

Man, you're really very good. Thank you

[@ChrisBranch]

That's very kind to say, thank you 😌🙏

[@rogerhart612]

Awesome video and fantastic information. 👏 👏

[@ChrisBranch]

Thanks so much, I appreciate that 😌🙏

[@itslackho]

Loved it! Great reminders 🙌🏃‍♂️‍➡️🙏

[@ChrisBranch]

Thanks so much ☺️🙏

[@chrismelikian]

Thanks Chris, agree on all those points! 👍

[@ChrisBranch]

Thanks so much. I hope your training is going well ☺️💪

[@heighRick]

Thanks Chris, top video, helps a lot!

[@ChrisBranch]

Thanks so much! I'm pleased it helped 🙏😌

[@Real_Matt]

Great video - this is such an interesting aspect of the human condition. People never understand the total and absolute gravity of your own complete and utter irrelevance. Also, genuinely never heard of 10,000 until I saw it on here. How did you get involved with it?

[@ChrisBranch]

It's hard to do, but it is totally liberating when we realise no one is thinking about us 😂 I've been seeing quite a few people I follow on Instagram wearing Ten Thousand, and then they reached out to me out of the blue. I get a _lot_ of rubbish sent my way, but when it comes to working with people, I follow Derek Sivers' rule of "it's either a hell yeah, or a no". This is a great brand with high-quality clothing, so it was an easy 'yes' to work with them 😌🙏

[@Chris345328]

Thank you for this video mate. It's awesome , I really needed to hear this , , we can get lost so easy overcomplicating it and worrying about what others are doing etc!! can I ask something about the 3 runs you have suggested. I never know how far or time length I should be doing my intervals for? I'm training for a 10k in December and then a half in April. Keep up the great work mate

[@ChrisBranch]

Thanks so much! I use three different models of intervals: 1. 'fast' intervals - say, 1 or 2-minutes of hard effort with a 30-90 seconds rest 2. VO2 Max intervals - 4-mins hard, 4-mins rest (I have a video on this) 3. Pyramids - 2,3,4,5,4,3,2 mins hard, 90-seconds rest If you download my 100k training plan, you can see the intervals I do. They would still help for shorter distances. The only thing that might help you for your 10k is 1k intervals done slightly faster than your 10k pace. Do, say, 5 kilometres in the middle of a 10k run. Warm up easy, cool down easy, jog for 2 mins between each hard K. There are lots of different ways to do it, but pick one and stick with it for a few weeks, then mix it up 👍

[@CatsAreTheBestPeople-mm1fo]

Thanks Chris 🙏

[@ChrisBranch]

You're most welcome, I hope it helped 😌🙏

[@grahammethold]

Good advice. Wholeheartedly agree with all of this video.

[@ChrisBranch]

Thanks so much! I appreciate that 😌🙏

[@bloodyfrets]

Spot on Chris!

[@ChrisBranch]

Thanks so much 🙏😌

[@2spoons]

Hey Chris great video BTW.... just one question Mo Farah is nice and slim and fast..... my worry is to eat too much and be too heavy - currently I'm 11 stone 3 but I love my clean food.... I never see big heavy distance runners - do they eat what they like or live off Tailwind and starve ?

[@ChrisBranch]

I would say that you 'never see big *pro* distance runners'. You can absolutely see bigger distance runners, they just won't be winning the race! So then it comes to your own personal goals; do you want to be an elite runner, or do you want to be a 'good' runner and be strong too. Personally I would rather the latter. For inspiration, watch Nick Bare's video where he ran a 17-hr hundred miler when he was holding a lot of muscle. It's possible to have both if you do the right training consistently, and eat enough to fuel it. Also, those top marathon runners who are super skinny, they'll be eating a ton to fuel their ridiculous weekly mileage. Underfuelling only has one outcome long-term: burnout and injury.

[@derekwhughes]

@@ChrisBranch Thank for saying this. I like this comment just as much as the excellent content of this video. Perhaps that's because I am 64 years-old, 6'4" tall, weigh 100kgs, and just love to run.

[@parys8884]

Cant agree more. Bonus point is very very important. "If you dont smile, you do it wrong".

[@ChrisBranch]

I've had to remind myself of that one in recent weeks 😌🙏

[@DeanPattrick]

Chris, great video. What would your ideal strength training plan consist of.? 😎🇫🇮

[@ChrisBranch]

During a training block I just do two strength sessions a week; one 'heavy' strength which is barbell/dumbbell/kettlebell stuff for whole-body strength, and one plyo day focusing mostly on legs but still throw in a bit of upper body. When I don't have a big race coming up, I do more strength work than this, and I do a classic push-pull-legs split 👍

[@DeanPattrick]

@ChrisBranch thanks Chris 👍

[@UnforgottenTales1]

Hey Chris, I have my first Backyard Ultra next week. What pace did you go at per mile? How much did you eat for each lap? Any tips?

[@ChrisBranch]

Oh cool! you'll love it :) I followed my normal nutrition strategy of about 500ml of fluid most hours, and about 60 - 90g of carbs from Tailwind, gels and real food. (I have a video on this if you're interested) I tried to pace the laps to about 50 mins, but the winner would often come in slower than that, regularly getting back at 58 mins. There were some super fit looking people doing 36-minute laps, but they dropped out before me (and I had barely trained for this one). The tortoise definitely wins the race in a Backyard! The footage from my Backyard is in my video titled: "I am not David Goggins, and that is okay". Have a watch, and you may pick up some more tips, but I made that video mostly about mindset. Good luck!

[@PK-pt6vb]

Thanks, Chris! Great tips, as always. Could you elaborate on everyday calorie intake? I often feel tired and sore, and I suspect my 2000-2500 calorie intake might be too low. I’d appreciate insights on how you manage 3200-3400 calories daily.

[@ChrisBranch]

Ah, that may well be too low; tired and sore is excatly how I feel when I'm eating too little. In one sense, it's not that complicated; you just need to eat _more_ . Slightly bigger portions, healthy snacks between meals, use shakes when needed. I always cook too much for dinner, and that makes my lunches the next day. I plan my snacks, and I use Huel meal replacement shakes as a 500-calorie snack mid afternoon too. I used to skip breakfast and do a 16-hr fast most days, but I almost never do that now - I can't get the calories in if I skip it. Sometimes I'm having 900 calories for breakie, and that makes the overall target easier. I hope that helps, but I'm sure I'll make a full video on it soon 🙏😌

[@PK-pt6vb]

@@ChrisBranch makes a lot of sense and something I’ll be conscious of moving forward. Thanks again, Chris

[@mariondeason1032]

Your voice so soothing, ❤

[@ChrisBranch]

Thanks so much 😌🙏

[@reggieking5167]

Comparison is the thief of happiness. “Run clean” run without any external influences know why you started and what your goals are and just focus on that

[@ChrisBranch]

Absolutely ☺️🙏

[@DeanPattrick]

Love this comment 😎🇫🇮

[@Chris-dw3xl]

Great tips the hardest one is to run slow very mentally taxing it really is , it’s so funny the easiest way for me is to run on time not miles especially for long runs also now I’m overthinking about it reason being got injured running meniscus tear so had three years off running got into biking got good ish lol but now back running all going great but want to keep biking in but not lose power (ftp) just hard trying to fit everything in lol was looking at coaches , programmes the lot trouble is unofficial I’m a 2,27 marathon runner so don’t really need a coach so last two weeks kept things simple biking as become recovery or a bit of endurance yes I will lose power but I’m a runner great vid 👍👍

[@ChrisBranch]

Best of luck coming back from injury 👊🙏

[@daveaskew2105]

From personal experience, we social runners ( humans in general) have become way too competitive/ obsessed with comparison to others.....and whilst chasing pb's etc is exciting in the short term, you soon realize, as per point 1, that nobody cares and that you should rather do more strength training and vary your activities than being obsessed with running . Some of the worst role models are the youtube influencers who get all their gear free and make videos showing their preparation for chasing cray marathon times.....and a lot of the time they pick up injurias a result or don't achieve the target time....

[@ChrisBranch]

It's so hard; I still find myself getting sucked into things that aren't my true goals having been influenced by those around me. I guess that's the human condition. But I would like to think I'm getting quicker at noticing when that's happened and bring myself back to my own training and my own goals. Once I do, I realise it's all pretty simple 😌🙏

[@IamDannyM]

Hi Chris. Great video. I’ve recently discovered NO ONE CARES. I was a 6 day a week runner, covering all types of runs, with pride. But recently I slipped a disc in my lower back which meant I couldn’t run for 3 weeks. My Strava account went from 100 to zero and in the time I had off NOBODY messaged me to ask where I had gone and if I was ok. I’m now back running but easing back into it, still nobody asking. It made me realise that NOBODY CARES 😂. Now I leave my run title as the standard one Strava offers because NOBODY CARES

[@ChrisBranch]

Haha sorry to hear about your back and that no one messaged you, but this is exactly my point - no one cares 😂 We're all too busy to think about others, so our running has to give us _intrinsic_ pleasure. No one else is paying attention anyway 😂

[@amac2612]

great!!

[@ChrisBranch]

Thank you ☺️🙏

[@Matto_Harvo]

I care

[@Mr80Miles]

Exactly what I always say. Noone cares! Noone cares if you run fast or slow or about your strava excuses, they really don’t. Most are just happy that you are out there running or cycling or whatever you like doing!

[@ChrisBranch]

Exactly! 😌🙏

[@jblizzard962]

Very true. Nobody cares. So, you have to do it for yourself. Also some people take running to seriously.

[@stevecooper7883]

0:28 They do care how you look though 😅. Just run for the stamina gains and personal achievement, not the praise of others

[@jblizzard962]

@stevecooper7883 this time with social media, people want praises. Posting their runs and photos of it and wat to hear they well done.

[@stephaniefunrun]

Not only “no one caress” IF they do it’s a red flag to stay away. I don’t need that kind of negative energy around me when I am enjoying the trails or doing some strength and mobility work to make myself as healthy and mobile as possible to enjoy the trail

[@ChrisBranch]

Thankfully, it's incredibly rare. I find the running community very welcoming, particularly out on the trails ☺️🙏

[@wallyevans4228]

Let’s all consider eating lighter while on earth and kinder 👍🏽

[@countdown.moments]

This is the brutal truth, they will care if they notice a difference in your well-being.

[@pete801]

Mate, all i care about is what pace and what shoes theyre wearing. And i definitely care if someone tells me theyre going to run a sub 4 and end up running a 4:07. I imstantly judge them for not doing what they said. I stand by the other 4 👍🤣

[@ChrisBranch]

😂😂😂😂😂

[@electrodynamicorb6548]

Just curious what’s an achievable goal after going sub 4? Last marathon was a 3:53 time.

[@pete801]

@@electrodynamicorb6548sub 3:50 is the next goal surely. 10 minute increments. That's great btw 💪

[@J_bixby]

So true that no one cares. I generally find that no one wants to hear about running either. Except other runners.

[@ChrisBranch]

Exactly! And even other runners don't pass judgement. We all like to nerd-out about things, but really, the most important thing to a runner is that you're also a runner 😌🙏

[@fendy9733]

NO ONE CARES. when I ran 15 km for the first time, my pace was 8:45 /km. I'm a bit down, because my pace are slow. but no one cares, no one cares about my pace. one thing my friends care about is me running 15 km, and that motivates them to run 15 km too

[@ChrisBranch]

Exactly right! And congratulations on hitting the 15k 👊😊

[@kintangochibelabela307]

❤️💛💚

[@jimmoses6617]

If you sweat a lot like me, taking sodium tablets is super important. 1gram an hour.

[@ChrisBranch]

Ah, great point! Yes, this is something I learned the hard way too! Salt tablets definitely help in the longer runs 👌

[@MadJugglerTV]

Thanks Bro :^)

[@ChrisBranch]

You're most welcome 😌🙏

[@earthquakemagoon2505]

Don't care what others think about you unless, you owe them money... 🤔 💲😳

[@Burps___]

This is true in life. No one cares.

[@ChrisBranch]

Absolutely, it's liberating ☺️🙏

[@Burps___]

@@ChrisBranch 🙏

[@42Porter]

Unfortunately people do care. Men care enough to yell abuse and women care enough to stare when I run past. At this point I mostly just run on a treadmill because I’m rarely feeling tough enough to deal with that shit nowadays.

[@Touchin-Grass]

Not sure who you are running with or if you're just too much In your own head but people really don't care.

[@ChrisBranch]

Sorry to hear you experience that; I've literally never heard anything like that. I hope you manage to enjoy your runs still 🙏