7 Hard Truths About Becoming a Faster Runner

[@steve24550]

Goran, your enthusiasm is infectious. I always find that your videos lift my spirits. Thanks for sharing.

[@goranwinblad]

Glad to hear 😊

[@goranwinblad]

Glad to hear 😊

[@brianbretz4040]

I've purchased two pairs of used high end running shoes on eBay from trusted sellers. Both pair were in very good condition with many miles left. Including shipping the cost was less than a third of the new retail price. Helped with the expense.

[@Kelly_Ben]

Nice! I've gotten several pairs from the consignment section at outdoor equipment stores. My last, and most "expensive", was a brand new pair of Speedgoats that were a return to REI... $80. Watch out for Poshmark though... I'm pretty sure my Cliftons are knockoffs.

[@goranwinblad]

Thanks for sharing

[@JohnO-k6p]

Hey, just wanted to chime in as a fellow discount shoe seeker. And for anyone else watching... so be cautious w/ 2nd hand running shoe purchases. I've done it! But I will only buy "used" if it more or less appears unworn. You can get good deals from stores that have returned/tried out shoes that are mas o menos perfect. What people don't get is that the foam in running shoes can be worn down without, like, outside visual evidence. In theory you could get jammed with a completely worn out shoe that someone ran to death on a treadmill; but that's unlikely. Check the tread. If it looks dirty or worn at all, it's a definite no.

[@JohnO-k6p]

Also check the Sierra/Marshalls family of stores online, they have a surprising amount of running shoes.

[@DimitriTheBarbarian]

Not wearing other person’s germ-filled shoes. No way

[@randmcnally.]

you should do a video series or complication video where you do that "one more run" in each pair of shoes in that back room, describe the era of the shoe, the accomplishments/failures, and why you purchased them, then put them out of their misery - or better yet find a practical way to recycle/salvage them - because there is no doubt that room has an odour to it 😁

[@Veroweithofer]

I would watch that! 😅

[@goranwinblad]

Haha that’s a good idea 😀

[@jennymcculloch6406]

Great idea! I'd love to hear the stories those shoes could tell ❤

[@AmandaRogersarock1988]

Göran's one of the only guys who I watch the ads. Did my first 3k again after an emergency gallbladder surgery just over 3 weeks ago! I had a massive infection so I spent 2.5 being down and out, but it felt great to get on the trail a little bit yesterday. I didn't go fast, but I was just happy to get out there!

[@goranwinblad]

Thanks for that! Ah sorry to hear glad you are doing better and are getting back into running 😊

[@AmandaRogersarock1988]

@@goranwinblad It's the ebbs and flows of life! Hope you are healing well from your injury and happy trails. :)

[@fergusdenoon1255]

1 tip that I found improved my speed massively over a tiny amount of time was the purchase of 6 leads, 6 huskies and the word "mush!"

[@MrScalzinator]

This is so niche, but gave me a good laugh. Thank you.

[@goranwinblad]

Haha yeah that should work 😅

[@sodaresoda]

"Embracing the pain." 100% 🔥 Thanks for the great content Göran!

[@goranwinblad]

Thanks for watching and commenting 😊

[@jvmoony]

Thank you for the insight. My favorite part is at 03:00 when you slide over the ice. 😁

[@goranwinblad]

😁

[@jennymcculloch6406]

In month 2 of recovery from a broken foot, this video hit hard. Thank you for the great content and relatable messaging as always. I'm even more motivated to keep up with the physio and recover as you said, better than before having the chance to work on some strength issues 😊

[@RichRuns909]

I agree with everything in this video…especially the setbacks, volume and consistency. I also do group runs with some people who run at a slower pace to help control my pace. We talk a lot which also helps to strengthen my lungs for when I race solo.

[@RichRuns909]

Fair enough. One of the things I did to lose weight was cut a lot of sugar from my diet. I used to drink a lot of cola with my meals and once I cut that, I lost 15-20 lbs.

[@AncoraImparoPiper]

I've been following a lot of running 'gurus' online for a long time, but you are the most down to earth with your advice.

[@travisrios1212]

I know this is a running specific channel, but for foot injuries in particular, do barefoot squats in your strength sessions (for those out there that do cross training and arent run-specific). I have been a runner / weightlighter basically my whole life, and it wasnt until the last 2 years of hanging out with runners I realized how common foot injuries are. I spent a while wondering why I have never had even a slight foot injury or discomfort, and finally concluded its from years of barefoot squatting. Even if you arent going heavy and are doing 8-12 reps, it will definitely help. Edit: and if you arent into weightlifting, I'm sure even static yoga poses will help. My sister is also a runner but instead of weightlifting does yoga, and i have never heard her complain of foot issues.

[@_J.F_]

At 58 I have realised that there isn't going to be any new PB's, except maybe in terms of distance more so than speed, but I still like to push just for the heck of it and I really struggle to keep the slow runs slow enough. That said I do listen to my body a lot nowadays and how I feel will always overrule whatever any training plan might prescribe for the day. With age comes higher risk of injuries, and recovery typically takes a lot longer, so never force through a performance that your body cannot cope with. A bit of a balancing act, finding just the right sweet spot, where you get a really good running session without damaging anything.

[@H3n124]

Hej Göran

[@chrism5433]

Yeah I'm 54 . trying run slow for maffetone is strange lol. Let's see if it works 🍺ps I'm a dane 🇩🇰in Canada.skål ,🍺

[@Kelly_Ben]

Try training for a 50k! I gave up on speed PRs at 40, switched to ultras, and it's a whole new world. New PRs, new workouts, skills, equipment, routes, people, and FUN. AND less injuries than in my road 5ks. It's like running is new again, and I love it more than I ever did! Best wishes.

[@jd4444]

Great points. I’ve been running for 54 years. I’m 68.

[@barbaradvojatzki2852]

Great tips Göran! It took me a while to figure out it never gets easier 😅

[@stefanagthoven5451]

Goran, great to see how you have grown the number of subscribers! But instead of "effort pace" on your Coros watch, "running power" by Stryd with their running pod is far more reliable. It's actually the one and only reliable running metric that takes it all into account: hills (up- and down), wind, elevation, temperature and humidity etc. You can pair it to most popular sports watches easily. And no, I'm not working for Stryd, just a fan of running power for over 4 years as it has helped me massively in breaking my personal best (e.g. from 1:41 to 1:27 half marathon). Personally also interested in upgrading from my old Polar to Coros, although I would like to see Coros support the Stryd trainingplan workouts before making the switch.

[@hershjoshi3549]

as someone who is an enthusiastic amateur runner (lead a 100-person running club, 16:23 5k, peaked at 70 miles/week)... - while you do need to spend money on shoes, you can find good deals for $50-$70 that will last 500-1000 miles (Nike Pegasus, Asics GT 2000, etc.). Using a shoe past 500 miles is avoidable, but if budget is a big issue for you can do it. Furthermore if you're training is primarily on soft surfaces (grass, trails, gravel) the impact on your legs is lessened and you can use shoes longer - a GPS watch isn't that important unless you're a fast marathoner imo. You can train just as well, if not better, on just time with a $10 digital watch, and using a track or a measured neighborhood/park loop for interval training. For marathon-pace workouts though the GPS watch is really nice to have as 13-20 miles on a track is not fun

[@carlosgarciabanda]

I have been running for about 20 years, and I've been trough several injuries, some more serious than another. The classic types of fasciitis plantar and iliotibial, but nothing compared to the situation I am just overcoming. Before covid, I was having one of my best seasons running in terms of time and distance. After lockdown, I tried to come back, but certainly my muscles lose had lost tone and I suffered from some normal ligament issues. The big problem was two years ago when based on working schedule and relocation, I couldn't reach the consistency for training as I use to. Plus, a motorbike accident put me out of running for a while. I thought that was nothing really serious, but every time I tried, the next day I had dorsal back pain, which made me concern big time. Finally, after physiotherapy and some meds, I'm back on the road but can't deny the frustration I'm feeling running 6, 7 km within a slow pace compared with the good old days. However, now I'm being more conscious of the way I run, some bad habits and such and trying to correct it. I guess I'll improve, little by little, th. Greetings from Ho Chi Minh City, Vietnam

[@marlenatopple8472]

Just love to listen to you and absorb everything that you are sharing against some stunning scenery.

[@goranwinblad]

Thanks glad you think so 😊

[@bartb217]

I am having a recovery week this week, 25% less distance, 1 session less and only Z1 and Z2 sessions this week. My body clearly needs it, was unable to push my heart rate into zone 5 last couple of weeks, sleep was terrible, felt cold all the time and recovery after hard sessions was very poor. So yeah, the truths you mention in this video feel familiar ... and when applied the right way (which I didn't), will make you faster.

[@scratchandwinner]

Brisk walking with arm movements can get you into zone 2 easily. Elliptical, stationary bike... Low impact while you recover from injury

[@killingtime8612]

You inspired me. Im not a runner but I’m going for a run.

[@goranwinblad]

Glad to hear hope you had a nice run!

[@joenankeylargo9907]

Another great content! Thanks man.

[@goranwinblad]

Glad you enjoyed it! 😊

[@antonnystedt3449]

Really great advice! I'm currently struggling with a sore left calf and have been feeling a little down due to that injury, so for me truth #4 really resonated with me. I'm trying my best to keep active during the time I'm not running, but I haven't really been focusing on other types of cardio. Maybe that is something I should do not to be too out of shape when my body is ready to run again.

[@Cloud007.]

100%! I also struggled with a recurring calf injury. What i've learned is: Do cross training (cycling, swimming or whatever) whilst your calf heals. Don't over stretch your calf, in fact, don't stretch it much at all. The new fibres don't like to be stretched. Build your calf up slowly with calf strengthening exercises so they're stronger when you go back to running and will be less likely to fail.

[@antonnystedt3449]

Thanks for sharing, that sounds like really solid advice. I've been doing some strengthening exercises for my calfs as well as general leg training and I think that has helped in some capacity. But honestly, it could also just be that I've been off running for a few weeks. Time to get on that cross trainer or bike! Are you injury free now?

[@danbuhuera376]

Yeah I love my coros pace 2. Thing is indestructible!

[@acs4872]

Goran, you've done it again! Great content and advice.

[@MartiniKarnivor]

Thanks for a great video! If you can stand exercising on a treadmill, this is a good way to control your speed and pulse on leisurely distance sessions. I feel like this has lifted my running up a notch lately 😊.

[@goranwinblad]

Great tip!

[@RichRuns909]

I can’t due the treadmill but I’ve started doing more group runs with epilepsy who run a slower pace. I let them control the pace. We also talk more during these runs which help builds the lungs.

[@chinpoeykhoo6261]

7 hard truths and at the same time essential stuff all runners need to experience throughout their running journey regardless of pace, age, gender etc... Running is amazing as it will change all your bad habits and negative lifestyle just to become better vs current YOU, running makes me feel alive so just keep on running, thanks for the hard truths shared Goran!

[@goranwinblad]

That’s true thanks for your nice comment 😊

[@kenjiheilman5413]

Great video, Goran. Very well done. Thank you for the work you do on these!

[@AdamLechner]

While I try to run slower, it doesn't always (usually) work. I'm not a professional athlete and my main goal is not to perform on race but to enjoy the workouts. That keeps up my motivation and over time I run longer and faster. Could I benefit from more slow runs? For sure. But more likely it would decrease the time I spend with running and I would get slower over time. I saw a lot of people burn out and turn away from running (or cycling) because they want to stick to "The Training Plan" so much, that they don't even allow themselves some fun run, a social run or anything that even slightly deviates from the plan. So keeping up the motivation is the single most important thing for me.

[@osasumweneweka2183]

awesome, terrific, running elements Goran ty man high fives Sasu and Goran

[@JasonHollis-hg6vg]

I've got some flat tire running shoes! Very comfortable! And they last ages! The nobles on the bottom of them still haven't even worn down

[@hmcdonald3164]

Wise words, experience is a great teacher!! Thanks for another great video. Run safe mate.

[@goranwinblad]

Thanks 👍

[@josecarreno8272]

Thanks for the video. It is really good information.

[@benh1578]

Yet another great video, i've been watching your videos for over a year now and continue to be impressed by the production quality and good information! Keep it up.

[@goranwinblad]

Wow, thank you! 😊

[@MrHaggyy]

Running shoes don't need to be that expensive. A lot of training needs to be done at low or moderat intensity. For those runs a slower, heavier but more durable shoe does the job perfect. Only for the high intensity sessions and speedtraining above race pace i would take the good shoes. When i was younger we had a track and a trial you could run barefoot. That was really nice too. And i would add strength and stability training into changing your lifestyle if you are ambitous with running. Muscles are a safety cussion for our body in case of an injury. You can gain some running speed from it alone, but primarly it improves the potential of how fast you can go. As it's isolated work on the muscles it's also easier to recover from, than a run that also wears on joints, tissue and is quite some effort on the cardio system.

[@karvn1148]

Yes… not eating enough will slow you down and risk injury. I personally think it’s better to err on the side of having ‘too much’ fuel on board than not enough.

[@goranwinblad]

Good point!

[@Gran_Torino]

Love your content Göran! But I wish you and other runner vloggers would mention that the most important single factor when it comes to running, aside from training, is body weight. I myself have noticed that personally, and I see it very clearly when running organized. My 10k PR is a bit below 37 minutes, but it's now I'm really seeing the harsh reality - no matter how much work I put in and how much more I run I won't be running a sub 35 unless I lose a good amount of weight. Mentioning diet is kind of touching on it, but in all honesty to be a fast long distance runner you need a low BMI and really be quite skinny.

[@RichRuns909]

I disagree somewhat. I’ve seen people heavier than me that were also faster. A few years back, most of my runs were about speed which eventually led to injuries. Then I tried to run through injuries which led to further injuries. I finally stopped and listened to my body and rested. Now, I do one speed run a week and focus more on volume and being consistent and I’m seeing my speed come back in my long disgraces. You don’t have to be a skinny runner to be faster, you have to be a smart runnner. If I see someone who is heavier pass me I know they are doing something right in their training and maybe I’m doing something wrong.

[@Gran_Torino]

@@RichRuns909 I agree with everything you’re saying here. But I can’t remember seeing someone heavier than me pass me. So my interpretation of that observation is that I’ve pushed myself so far within the limits of my current body weight that the only thing I can do now to run faster without increasing my mileage significantly (which is impossible, I run 80-110 km per week and have 3 small children and a full time job) is to lose weight.

[@PortraitofaWrestler]

Love this video Thank you so much!!!❤

[@goranwinblad]

You are so welcome! 😀

[@ralphjacobsson894]

Good job as always

[@him050]

I liked rule 5. It resonated with me as when I started running a couple of years back, it took me about a month to get a sub 30 minute 5k. I was absolutely gassed when I first did it. As I started to get fitter and my times came down I just couldn't seem to get under 25 minutes and I kept thinking to myself, "why isn't this getting easier?" Then I realised to get under 25 minutes I was going to have to feel the same way I did when I got my first sub 30 minutes, months ago.

[@tedd9621]

I just made the investment. I bought a pair of guide 17; the most expensive shoes I ever bought. I am very happy with the shoes.

[@nomadflbh]

Dang! @ 5:03 that is....super committed.🧐😮🤯😶‍🌫️👍🏾🫡🫀🏃🏾‍♂️🏋🏾‍♂️🚴🏾‍♂️

[@symuhush]

Great tips thank you

[@Cloud007.]

Excellent

[@goranwinblad]

Thanks

[@IAmSchtolz]

Keep watching your content :) I always disliked running, but slowly and steadily I can now run 10k. Hope to get to some running after my meniscus operation with your enthusiasm soon :)

[@jaredtopilko1313]

I've been dealing with a medial meniscus flap tear since April 22. Up and down with being able to run, but doing anything to avoid surgery.

[@IAmSchtolz]

@@jaredtopilko1313 frankly, operation was not bad. 1 day in hospital. In 3 days i could walk without clutches. So i started with a gym after 3 days. In 2-3 weeks i will be able to get back to active leg exercises. Biggest issue is not a joint anymore, but just to heal the incision points :)

[@jaredtopilko1313]

@@IAmSchtolz Did they remove your meniscus or repair it somehow?

[@IAmSchtolz]

They cut off a small piece of it that flapped basically. So overall i‘m good and long term risks are 20-30 years away probably. But in 20-30 years i’ll be in general risk group of 60-70yo anyway :D

[@jaredtopilko1313]

@@IAmSchtolz that would work for me. They say they won't do anything here in Edmonton until I lose range of motion.

[@The_classicnoob]

Best vlog 😊😊

[@mhelel]

Just got my first smartwatch, the pace 3, today. It is super interesting and the predicted race times seem to be super close. But I discovered, that I do all my slow runs around a Minute per km to fast.

[@goranwinblad]

Cool to hear that’s a great watch and good thing you already learnt something so valuable from it 😊

[@f1crew788]

Great video once again. Do you have some tips to recover from shin splints?

[@stein2137]

Great video, as usual! I'm just wondering; did you ever experiment with running in barefoot shoes? I transitioned a few years ago, and these days I almost exclusively run in barefoot shoes. It means you can't run as fast as you're used to (at least in the beginning), but imo it feels alot better on the feet.

[@Mrocznyy666]

Running is amazing.

[@goranwinblad]

It truly is! 😊

[@grgr6720]

Any advice for peroneal tendonitis? I think this might be the end of running for me.

[@chrisn8250]

I have a question. Staying warm running in cold weather. Without getting too warm and wet.

[@KirstenMauchline]

Always enjoy your videos! Good and real input on the topic. Greetings from Bergen

[@Emil-ej5of]

Great one as usual, however i disagree with point 5. Hitting the same effort level is just as hard for sure no matter your level so compare that to someone running a 3 hour marathon and someone running a 4 hour marathon. They both run at the same effort level but one is doing it for 1 hour longer than the other. Surely its easier to run at effort X for 3 hours than it is to run it for 4 hours?

[@dimitar297]

That's the ultimate question. To find that perfect pace that is quick enough so that you're done early but not so fast that you burn out.

[@goranwinblad]

Fair enough!

[@aleksandrasuckuronis7833]

Goran, make videos more often!!

[@goranwinblad]

Will try to make more 😁

[@PoetWithPace]

What’s the difference between the Truth and the Hard truth?

[@janaimaiong2971]

Bro please advise me good strategy i am not improving after 6 months of running..5k my best is 19:30 my target is 17:00

[@cerealkiller5599]

Whenever I go for a run, I feel good at the moment but when I come home I start feeling weird chills down my spine. I feel so cold like I'm bare in the snow. I don't get it. I live in a very hot climate.

[@adabsurdum3314]

Is there any studies on the tangible difference shoe qualities might make?

[@adabsurdum3314]

My dream is to go to Norway. Always has been. Proud of that country even though I have no connection to it. Apart from learning a fair bit of Norwegian. Sorry if off topic

[@danielduong7808]

You did not put an ad on every section

[@qigong1001]

Is your jacket waterproof and where can I get it? Brand?

[@peterkisidaj9329]

Thanks a lot Goran, nice truths! full agree, consistency is the key, not rush and push hard each training. Train smart not hard looks better :) Btw, would be nice to see compare e.g Coros Apex Pro vs Garmin FR955 or 965 :) I like Coros and maybe thinkng if to switch from Garmin FR to Coros. All the best from Slovakia!

[@smileybyronbay]

Hi Goran, what are your thoughts on walking or running up stairs in apartments?. Do professionals incorporate it into their training?.

[@zmooc]

Nice shot of the probably highly effective devices used to prevent COPD-patients from finishing @0:13 🤣 You cannot make this up ....

[@Jrjj42]

Is your runstreak still going bro? Thanks for the content.

[@goranwinblad]

Yes it is 😊 thanks for watching!

[@danielbluez]

It looks like a morton neuroma @5:45 Is it? I'm dealing with the same issue, good luck. Maybe a video about it, or on how to prevent it.

[@goranwinblad]

Yeah it is I talk more about it in the last video before this one 😊

[@davidthompson8953]

Im currently dealing with burcitis in my hip, well that's what i think it is , have had it from July but really flared up 5 weeks ago & i wasn't able to run tho i just completed a park run on Saturday there 23:42 which is over a minute slower than my park run PB but happy enough as it was 5 weeks from my last 1 , any advice or have you had or helped anyone with this before

[@lean2281]

Shut up ffs

[@ariananmoroto6077]

As a running coach, would you recommend the Runna App?

[@cristiansan]

could you share the link of the training hub site? I can´t find it (the one were you show metrics). Thanks in advance

[@goranwinblad]

Just google Coros training hub 😊

[@RunScared]

This was a very helpful video to calm myself both from recovery and thinking about getting a bit faster. BTW, I love my Coros Pace 2 - fantastic watch!

[@Manakaiser]

great vvid

[@goranwinblad]

Thanks!

[@AlistairNY]

My local running shop accepts old shoes for recycling... Or they say they're recycled anyway :)

[@goranwinblad]

That’s sounds great!

[@leafulchermasterunner]

You don’t have to run more, run smart

[@ImTheDudeMan471]

Thumbnail: If you continue running in the middle of a road, you won't need the orange hi-vis zip-up shirt for very long. Please be safe.

[@SirThomas1212]

I'm having a setback due to shin splint 🙁

[@Rich_1]

I find it super hard to maintain fitness. I always just get slower, for me it’s easier to have a training plan 🤦‍♂️ is that just an inexperience thing ?

[@chrism5433]

All the old shoes .car washing shoes , garden shoes lol🍺

[@younjjstarvaiphei6218]

Please give me one running shoe.

[@danjohnson9821]

Great tips. However I still prefer to listen more to my body than a watch.

[@bartb217]

For me the combination works the best. My watch confirmed what my body was telling me. Your body sometimes gives early warning signals, that will prevent you from progressing, if you always instantly take action and stop. Your body doesn't like pain or being fatigued, so it will try to prevent you from doing harm/damage to your body. But the harm/damage is what makes you stronger and faster, your body will adapt to be better handle it the next time. It is all about knowing your limits, the right balance and recovery. The data in a watch can help with that.

[@Acenis]

Like what signals?@@bartb217

[@giovanbattistafichera8439]

Yes but there IS a relatively fast fix: drop the extra fat and voilà, you're automatically faster :D

[@z0uLess]

nesj, running er ikke en kjip sport! its egentlig ganske dyrt

[@Acenis]

Why do you still use traditional running shoes? Theres a lot of evidence barefoot shoes are better for training

[@crb2061]

This video contains 2 errors. 1. Running foot ware does not have to be a major expense. 2. Running does not have to lead to injury. These are actually related because if you are buying the fancy cushioned expensive running shoes, then yes running injuries are almost guaranteed. However, if you can learn to run barefoot or in minimal shoes with no cushioning, your expenses will be much less. And as a bonus, you will have much less, maybe even no running injuries. There is a bit of a training curve though in having to rebuild your feet after years of atrophy in foot coffins. Because minimalist shoes have no cushioning to wear out, they can last for many years until they are literally falling off your feet. And of course, bare feet are included in your base kit, free of charge.

[@leeloohad]

Thanks for this video! You made great points in this one :)