7 Things Smart Runners Don't Do

What smart runners don't do and what you should do instead. Do you want access to bonus videos, training programs, a discord server a podcast and more? Check out my Patreon: / goranwinblad
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00:00 Intro
00:23 1 Smart Runners Don’t Do This
01:07 2 Smart Runners Don’t Do This
01:54 3 Smart Runners Don’t Do This
04:01 4 Smart Runners Don’t Do This
05:35 5 Smart Runners Don’t Do This
08:19 6 Smart Runners Don’t Do This
09:19 7 Smart Runners Don’t Do This

[@linussings8172]

1. Take ownership of your mistakes 2. Don't skip the boring sessions 3. Don't compare yourself to everyone else 4. Don't compete on training runs 5. Don't blindly rely on technology 6. Don't do too much too soon 7. Don't train for the wrong thing

[@timwildauer5063]

#3 is so important. If you had a good session, even if it was only 2 miles at 10:30/mi, say that you're proud of it! All the “fast” runners know exactly what it's like to be a “slow” runner, and they'll never look down on you for what for them would be a "short" or "slow" session. I've gotten injured a few times and had to start training almost from scratch. Every single time, all the much faster runners are just as excited for me to run 4 miles as they are for themselves to run 22 miles. Find a running club to join. They'll be your biggest cheerleaders no matter how slow you think you are.

[@goranwinblad]

That’s so true! 😊

[@acs4872]

It is better to run slow than to stop running.

[@umityayla5051]

Time stamps greatly promote the followers to watch.

[@Requestbackup]

😂

[@WholesomeHenri]

6:22 is golden 😅 bravo! thanks for the laugh.

[@danjohnson9821]

Great list. As a runner with 50 years of experience, I can attest to them all. If you want to be a lifelong runner you have to be a smart runner.

[@hmudesign]

Göran, that coffee in the face footage you have in there is so epic, I was laughing out loud watching this, so awesome, thanks for sharing :)

[@goranwinblad]

Thanks 🤣

[@peterdeboer5773]

Smart runners don't forget to pack some toilet paper when they go out for a long trail run 🤪

[@kevinbourke6899]

I love that coffee shot!

[@samanthadante4522]

I came to say this!!!

[@kperttul]

Brilliant 🤣 6:22 you should make a GIF meme "Me in the morning getting to the job". 💯% relatable👌

[@Turnschuhheizer]

That Coffee in your face. Epic ^^

[@TravelRunner]

I loved the clip at 6:21, just throwing a cup of coffee in your face. That gave me a good laugh! Great video and tips, Göran!

[@Knoxx09]

I laughed so loud at that, then I just paused to read the comments just to find someone talking about that clip.

[@jonr6680]

So many spectacular scenes and hi quality visuals...

[@CorvusVal]

Good stuff as always. Particular points that resonate for me are a) leave the ego at home, definitely avoiding comparing to others, and b) your 6th point about not doing too much too soon. KZbin is full of 'these 3 sessions to make you a faster runner' but (at least for me) you really need to earn the right to think about sessions and running faster, through putting in the work on the base easy mileage, getting that up to at least a few months' consistency, before thinking about adding in any pace work. I'm hoping with this discipline I might crack the long string of injuries and months off I've been going through!

[@Kelly_Ben]

What got me out of that cycle was 3 months of MAF. Honestly I didn't enjoy it much, the constant focus on HR sucked the joy out of it... but I haven't had a serious injury or asthma attack since! Best wishes!

[@ImTheDudeMan471]

Am I the only unicorn 1) non-competitive runner 2)who does it because it makes me feel good and, 3)not interested in organized running events and 4)buys last year's design running shoes?

[@Spoons4Hands]

I would like to let you know that the coffee shot was worth it - we laughed a lot 😂

[@exakthealth]

Such good advice!! 🤩

[@chrisward7582]

Thanks again Goran 👍

[@davidhayward1261]

Brilliant videos. You have so much good advice. Look forward to the videos 🎉🏃🏻‍♂️💪👍

[@goranwinblad]

I appreciate that!

[@jippiijajee]

Thanks for video! I am female average runner surrounded by male above average runners and sometimes it is hard to not to compare. But I know my strengths are consistency and sustainability and slowly after two years it starts to pays off: yesterday I ran 30 km for first time ever and it felt good the whole run and I recovered fast. Most important, I had fun and enjoyed nature and trails.

[@dliedke]

Congrats, 30k is an amazing milestone!! 😃

[@jippiijajee]

@dliedke thanks!

[@kxs7267]

"female average runner surrounded by male above average runners" Oh boy, do I know that feeling. Encouraging to hear your approach is working for you, well done! Am currently rebuilding after long illness so have to sort out my own tactics - some of Goran's points are going to be very useful...

[@jippiijajee]

@@kxs7267 I hope all the best for you with your health! Be kind to your body and stay motivated 🌱

[@stephenmercer2026]

Great video as always! My biggest issue is running slow ( not that I am very fast - 6/km average ) but I find it very hard to do the long slow run ...

[@Manakaiser]

once again a bangin upload

[@tyroleannature2398]

Always a great video, started running due to a I jury I got by skateboarding and got into running last May and last week I ran my second half marathon in und 2 hours. And now I am prepairing for my half marathon trailrun... so thanks for the good videos and tips :)

[@goranwinblad]

That is awesome! Congrats on getting into running 😊

[@ProjectSynx]

#3 is something that demotivated me in the past but now i know better and i just want to enjoy running.

[@runorjohn2]

Maybe a thing for future videos: I simply don’t know what I am capable of - how can you know it? Started training running 2022 September to finish a 10km run under 50min at Sylvester. (Was at 60min before). Managed it - was proud. Then at February 10k race again, 46min, early march 15k 65min, end of march half marathon in 93min. I never thought I would be able to run the half marathon that fast. I thought maybe a 5min/km was sustainable but I ran behind a guy from my local club and just stuck with him until I even overtook him after 3/4 of the race. After 3km in this half marathon race I thought I am going to die, but just running behind this guy and my head telling me: don’t lose him, you will not have the mental power to become fast again, was such a boost. How can you train mental strength when you don’t have someone in front that you are looking up to?

[@larslysdahl4586]

Winners focus on winning. Losers focus on winners. See meme of Michael Phelps

[@peterkarlsson1825]

Ha ha. I like your smooth caffeine intake.

[@danielumisedo2986]

"Don't compare to others", specially today I needed to hear this. I was ashamed to post my training session in the group because I felt I sucked. Compared to others, of course.

[@JannahInProgress]

Everybody have bad days! You wasnt on top today but you still went out and that is the most important thing 👏🏻

[@RichRuns909]

I have learned to compare myself to yesterday’s version of me or last year’s version of me.

[@sbrenden]

Romsdalseggen 😍 Great video and thanks for sharing your wisdom.

[@hisyamuddinaris2140]

Noted Coach

[@Splattedable]

6:21 Thank you

[@RunAllTheMiles]

8) smart runners dont dislocate their middle toe by stubbing it on a weight bench....

[@robertjansen6019]

I want to be a smart runner. Which toe should I dislocate by stubbing it on a weight bench?

[@uuni5377]

​@@robertjansen6019it says DONT

[@stevekirkbride1723]

Ouch

[@danielamador9658]

I think a lot of us pay attention to the coffee running shot 🤣🤣. Good advices bro, i stick with the “not compare to others”, highly dangerous.

[@luckyspurs]

One of the things I love about running is that 10k is about half a half marathon. So the progression from 5k to marathon is nicely stepped for you.

[@alfredberggren5985]

Ye I agree. But I often underestimate the half Marathon. I’m a runner who runs 35 km a week. So I’m used to the 10 km distance by now. You would think that a malfmarathon is 2x as hard as a 10 km. But it feels like it’e 10x harder. And I can’t even Imagine What a marathon feels like. But I’m sure I’ll get there sometime. And you prob Will too!

[@NoNameArtist89]

@@alfredberggren5985 I used to think exactly like you: a half marathon felt so hard. But I think it might severely depend on the details: specifically, in what "style" the distances are run. I discovered the "heart rate style" a few days ago. I calculated and minded my ideal aerobic heart rate all the time yesterday, and I ran a half marathon very smoothly without feeling exhausted afterwards. Please everyone: Try out running with a low heart rate, it feels like limitless endurance!! I ran with 147 bpm and the 21 km did absolutely not feel overwhelming.

[@alfredberggren5985]

@@NoNameArtist89Congrats on compleating a halfmarathon! even if you had low heart rate. Ye I see What you mean. For me it’s not only about running a half Marathon. It’s about running a half marathon in a fast pace. I’m sure I cab finnish a halfmarathon, in a slow time. That must be cool, but I still would want it to be in a fast time. When I stepped up my training I had to run slower. Wich means I’m running 52-53 min 10 km runs. Insted of under 50 min evrytime. Sometimes I think I didn’t train enough. But Ik I’m building up my slow endourance. But ye, running a halfmarathon with a low heart rate must be cool. But it Will take so much time 😉 For me it’s mostley about the time.

[@NoNameArtist89]

@@alfredberggren5985 Ok I understand. I'm not yet, or almost there to produce a very precise time goal. For a half marathon, for my standards, it might be 2:14 within the next few weeks. I already did one in that area so maybe I can improve further. Let's do our best and beat our own times! Good luck :)

[@alfredberggren5985]

@@NoNameArtist89 Thanks! I have only run one halfmarathon before. But I was just 13 and took 3 pauses. So I didn’t really run consistant. But I got 1h 54 min back when I was 13. Now I’m aiming for 1h 40 min in the summer of 2024 or in 2025. But Ye lets do our best. My focus now is just to slowley increase the amount of kilometers I run per week.

[@benjaminhoffman3848]

Goran, what do you think about the Barnevernet? I like Norway but the government stealing kids seems pretty nightmarish.

[@a.s.6616]

I agree with ignoring training the watch. Let’s use it to the certain extent gps/pace, doing intervals, but sleep data/hrv, we don’t know how accurate it is and for me it was stressing me out. I’m happy without it.

[@SmokeyJoe420]

I hope running will make me as happy as this guy seems

[@goranwinblad]

😅

[@Qazikame]

I find that interesting since i have been running recently for fun to beat my 5k time and my feet randomly started hurting me again like it did last year. I never even considered that the hills that i had been running more of recently could have been the reason for me having to stop. Literally walking was fine but the impact from running was killing me and i definitely will try to train smarter!

[@NoNameArtist89]

I trained smarter by adding stretching and mini-massages in my routine. My feet hurt, too, and I thought the shoes weren't fitting. Turned out my shoes weren't the issue but tension in my feet! I added miniature-massages right before a running session, and I haven't felt tensed feet since then. I can recommend it, sometimes combined with stretching the back of the foot.

[@hmcdonald3164]

Hahaha, don't drink from a coffee cup & run!! Funny as. Love the videos, thank you Goran. I mustn't be a smart runner, after all I took up running. Lol.

[@goranwinblad]

😅 thanks!

[@vincentlo7678]

Had to poop in the woods the first time I did that

[@paxundpeace9970]

Often it helps to just ride 2km with your bike or even with your car and start your run at another place. This can be pretty helpful.

[@HaraldHofer]

ad #3: Running is a very wide field. Find the niche fitting your abilities and age. I'm 52 now, not a "born runner" and surrounded by much younger runners (20 to 30 years younger than me. It's hard for me to beat them on the shorter runs (like 5k) but I can run way further (up to 100k). Same with hills: as a mountaineer for all my life I can run much longer on hills than the younger ones. Or maybe you are perfect for Backyard Ultras? If you are strong minded and strive on the the fact that the starters are getting less and less - give it a try!

[@NitinDangii]

Wow 🔥

[@daniel.sandberg.5298]

Consistent pace is the way to train.

[@hans-peterstiegler4576]

Veldig smart , jeg liker det …

[@Captinarrow_freepalstine]

No doubt best running Vlogger on utube

[@dannyb993]

You’re the smartest runner I know

[@JohnHarryShaun]

I’ve been struggling to actually run in z1, almost got z2 running though 😃

[@loicgregoire3058]

Wow ! Have you done some orientering earlier in your life ? could you talk more about it ?

[@jimmykruspe]

I usually do too much too early… This time, I run down hill on an asphalted road too fast and for too long, giving me knee pain for over a month now… 😕 The half marathon is in two weeks and I’m not sure I will be able to participate in it 😔

[@gmaxsfoodfitness3035]

Hope all is well. Take care of yourself before you think about competing.

[@pupper5580]

Skip boring training sessions? Guilty. I usually switch a boring slow pace session into a more intense session.

[@paxundpeace9970]

Or make it even more boring try to hit an accurate pace on the track.

[@oliverb.nisgaard7813]

What do you do if there is almost no elevation in the country you live in (Denmark for me), but you want to do a more hilly event in another country? Is there a way to train for it without having any elevation nearby?

[@S9999Frank]

Stairs ! up and down and up and down again...similar to hill repeats

[@oliverb.nisgaard7813]

@@S9999Frank oh that's an interesting suggestion! Then comes the problem of finding stairs and also it being quite annoying to go up and down stairs.

[@basvanbork6371]

Treadmill with incline options at a gym!

[@S9999Frank]

f that is any comfort, I live in a place with long hlls. Going up s ok, running down a steep section is worse than goiing down stairs though :-) A small hill s enough for traning on the uphill runnng, say 50m with a 3-5% inclne, do 10 or more repeats and you have a good hillclimbing practice 🙂@@oliverb.nisgaard7813

[@Kelly_Ben]

Parking garages and bridges are common ways to get vert in flatland videos.

[@tommykaira8775]

you look like Jim Carrey

[@adavis688]

Re: #1 - what would you say is an example of a mistake a new runner would make?

[@NomadeDigital]

How many cups of coffee did you have to throw in your face to get a good shot ? 😄

[@goranwinblad]

😅

[@gerrysecure5874]

If you are a motivated runner and you don't feel like it your body tries to tell you something. Rest day is the whispered secret.

[@Hesler18HesFit]

so you put coffee on your face, just for that take? well, i wasn't an "official follower", no i am haha Keep going! and thank you for all the shared data.

[@markusfinell]

If the heart rate sensor on my watch is inaccurate, is it better to run at a specific pace where my heart rate usually is in the right zone? Or is it better to just run by feel?

[@Hacker1o1]

i would recommend going off of feel while running - that way you learn to pace yourself without tech which is super important

[@DanielS10291]

Vocal mic is a bit too bassy/muddy. Good content though

[@furkankararmaz]

These advices also apply to stock trading.

[@SirCharlesLikesChurros]

Lmao. Guess I'm stupid for points 2 to 6 😂. Then I told myself, "are you gonna fix this? ... No". Then I became stupid 1 to 6 😂😂😂

[@jimi02468]

"Comparison is the defeat of joy" is the weirdest advice I've ever heard. To me it's the opposite. The only reason why I started running in the first place is because I want to compare myself to other people. Otherwise I would not be doing it. What is the point of running if not comparing or racing?

[@FreeManTOGnw]

What app is that at 3:24

[@akage_8394]

Strava

[@algoritmerna6033]

Strava

[@FreeManTOGnw]

Thank you guys

[@paulpau1]

yea its great app for tracking mile and you can put your sneakers in the app track the miles on each pair

[@19Kamau79]

I don't know what happened after I dropped my 3year lasting "jogging mileage" 65-85km weekly and started walk/run approach within low mileage as 30-45km weekly. I smashed my middle distance PBs which I did at age of 42-43 being much better at 44 as 800m from 2:22,12 to 2:13,39 1000m from 3:09,0 TT to 2:55,97 1500m from 5:08,70 to 4:50,17 Is it possible individual difference? as being very muscular compared to other runners, thought I always believed in mileage and 1500m PB shows something else..

[@ambiguousheadline8263]

I mean this depends on a lot of factors. When running 65-85km weekly did you taper for like a week or so before attempting a PR? If not, no wonder you ran faster on lower mileage, because all the strength you built at higher mileage was finally able to be put to use. Also how specific to middle distance running were the workouts at 65-85km per week vs 30-45km per week? If your higher mileage weeks were more catered towards threshold workouts and longer intervals at like 5k pace then obviously your 1500m will not get much better. At higher mileage for middle distance you are basically trying to do middle distance workouts (ex: 8x400m, 30 second hill reps, 4x800m, 8x200m, etc etc) while being able to squeeze in more sessions to also build the aerobic side of things (maybe 1 threshold workout and 2 speed workouts per week). Also was your body really able to handle the higher mileage? It's possible to be overdoing it and not really notice effects for years because your muscles can take the beating, they just can't quite ever get to full recovery which makes all your performances suffer from legs that don't really "pop" as much each stride. (This is also why a taper would be good at the end of training block/season).

[@19Kamau79]

@ambiguousheadline8263 yes short amount of taper for (2:22,12) 800m and (5:08,70) 1500m after aerobic/LT approach including some strides, thought nowadays (season 2023) I didn't have taper as there's nothing taper for, thought nowadays my main focus has been pure alactic speed, 10-20sec speed endurance, extensive tempo work up to 20x100m or even 10x300m and slow aerobic jogging, I've been avoiding continuous lactate threshold running like a plaque at least for 14months now as my neighbour old man and former 1970 junior runner advised me to try things without 'mid-zone training' maybe good call? at least I'm happy to smash sub3 barrier at 1000m distance also 4:50,17 1500m could lead me to sub11 3000m which I have never achieved.

[@19Kamau79]

@ambiguousheadline8263 thought my 2023 sprint PBs are 200m (26,56) and 400m (58,61) and right after mileage work at 2022 spring I had 400m (62,40) as first ever block start 😊

[@ambiguousheadline8263]

@@19Kamau79 Interesting training approach. If it's working for you, I'd say stick with it, you'll probably keep getting quicker for a while. I will say you seem to be much better at distances 1000m and below, so probably this training just targets your genetics very well. Just to illustrate what I mean I have two friends that have a very similar 800m time to you (2:10 and 2:12). One of them is a sprinter, he ran 2:10, and the other is a 5k runner. The sprinter's times in almost every event you've listed lines up perfectly, while the 5k runner has ran a 4:27 1500m and a 16:08 5k, but has never ran faster than 63 seconds for a 400m.

[@19Kamau79]

@ambiguousheadline8263 probably 400/800m is just my go-to as carrying fair amount of muscle which isn't best for aerobic event thought 1000m and under could be possible within high lactate tolerance, my best 5K road is 19:26 in perfect weather conditions using pretty good pacing strategy as well.

[@jtmorgan5284]

*promosm*

[@rokkvas3882]

🫶🍀

[@khushdeepsharma9010]

How can reduce my 5k time pls My time 22 min Pls. Help me

[@robertjansen6019]

Run 5000 yards instead of 5000 meters. Easy loophole that will get you below 20. (Sorry, I will see myself out now)

[@gregoryf3771]

Run a lot. Mostly slow. Sometimes fast.

[@io-rj6sk]

r u strength training? what shoes u using for 5k?

[@khushdeepsharma9010]

@io_rj6sk l am not doing strength training right now l am just started going to a club train and l am using a normal running shoes

[@io-rj6sk]

@@khushdeepsharma9010 well wat runningg shoe?

[@khushdeepsharma9010]

How can reduce my 5k time pls My time 22 min Pls. Help me ❤❤

[@MonokelJohn]

4:00

[@dliedke]

Why do you want it so much? It is already a good time for 5k, try 10k 21k and so on. It is very nice running longer distances

[@jonr6680]

Top tip - Run faster!

[@paxundpeace9970]

What are you doing at the moment? What has been your training in the past month? Has it been similar to that you have been doing so far?

[@khushdeepsharma9010]

I am going to a club right now but according. What should be my training @paxundpeace9970