The BEST Advice For Heavier Runners...

[@ferguscrawley95]

If you want to level up your training this year, then join over 5,000 athletes that we have worked with to do so - "YT40-24" for 40% off Training Plans: www.omnia-performance.com/store-FlsS9-vLMvP/trainingplans (the biggest discount we've ever offered...)

[@markw76]

I’m 5’11’ 300 lbs and just finished my first 50 miler. I couldn’t jog for 30 seconds in 2021. I can now do 3+ hours nonstop. Your channel and MARK LEWIS were definitely inspiring.

[@theworkethic]

How about losing weight, just because you ran something doesn’t mean you are extending the longevity of your life, your weight is actually limiting it. Weight issue at psychological and begins at the plate, more so not when you eat, or even how much you eat, but what you eat.

[@theworkethic]

Study the mitochondria cells. Get smart and real or just “inspired.” You haven’t accomplished anything yet, just scratched the surface, now make a choice, watch less videos, dial in your discipline and see what more you can achieve.

[@CivisCreativeFilms]

Well done! Such a great accomplishment, 50 miles is no joke!

[@lhuce7586]

@@theworkethic To say that someone, anyone "hasn't accomplished anything yet" from starting at 0 and getting to a 50 miler... is a bit hyperbolic and extreme. Come on.

[@AdoreLanguage]

great job! please ignore the ridiculous comments. What an achievement

[@turbojellyfish]

6’4” and 245lbs and just finished my first half marathon about a month ago, and a 17 mile run last week from trail runs. I feel like building your quads up is the best approach.

[@laemotica8405]

I’m the same size as you! 17 miles is insane for someone our size! Great job!

[@K_____]

6’4” 105kg and just completed a half marathon in 1hr35mins27secs. It’s my new PB and I’ll tell you I trained hard for it. Already signed up to another in 10 weeks.

[@Wrigleysnun]

Too an extent, going from bodybuilding I found that reducing quad muscle actually helped my runs tremendously.

[@ChrisTankCrasher]

I’m recovering from a serious army injury. I was 29 stone but now 18 stone and trying to join the fire service, im 44 and currently studying a degree full time in uni. Only just starting to run after watching these videos. I hate it and always been poor, but trying to embrace it.

[@oscarriley9265]

What was the injury?

[@ChrisTankCrasher]

@@oscarriley9265 the tank I was driving fell off a bridge. So lower limb issues mainly.

[@nosir1440]

@@ChrisTankCrasherglad you made it out alive fella. Hope you’re doing better now

[@charliecollier8694]

I’m 6’8” and 260lbs and i ran a few marathons last year, my best being a 4hr 30min, getting back into it this year and already surpassed that record so going for a sub 4hr this year 🤞

[@Ben-yw8be]

I just learned to work with what I have naturally. I weigh 195-200 lbs. Yet I am getting faster. It takes time and consistency. The body has to adapt to you.

[@ferguscrawley95]

Consistency is king.

[@rj3842]

cant wait bro to s running im 210 massive build jacked cut wanna prove i cant do something different love body building wanna be better on everything running also bike still lift but main focus gonna be better runner also bike rider here we goo 😤👊🏽⛽🏁

[@SOI-wl2lo]

🤌👏👏

[@heatherduncan4234]

Started watching this for advice, then realised that you are standing there at Edinburgh Castle at the same time that I am also there taking part in the parade behind you on the esplanade. Love that coincidence.

[@peters1400]

Honestly, increasing cadence has been the biggest game changer I’ve come across since starting running back in 2017 and it’s only been a fairly recent discovery. I used to average around 150-155. Now my default cadence is 177-180 and the ability to run faster and feel less banged up is notable at just over 200lbs. Hopefully enough for sub 2:57 at Manchester and potentially a fairly decent bench press. Great video dude, hope life is good.

[@JohnBirtchetSharpe]

Manchester is a nice fast cource , just be weary of a few pesky bottle necks in the first 10 miles of the race , right and left is tight once down the initial hill , and deansgate out and back being a tough one. There are also two little lumps (rail way bridges ) which get a bit tight. Good Luck !

[@peters1400]

@@JohnBirtchetSharpe thanks for tips!

[@lhuce7586]

I'm about 200 pounds at 6 foot 1, and am just now starting to focus on cadence. That big of a deal, eh?!

[@davidtynan13]

I'm 110kg with a history of ankle injuries from years of rugby, and its taken me about 2.5 years of slow work to reach a stage where iI can start really pushing longer distances.

[@ferguscrawley95]

Good man well done!

[@jamisons2504]

We appreciate you sacrificing your beautiful and scenic run to help us heavier runners.

[@tom4626]

As someone who is 5.8ft and 103kg who’s restarted exercise after 10 years off - some great takeaways and the edit is really motivating. New subscriber!

[@PcCAvioN]

Ive accepted ill never run fast. When i was a chubby kid my mile time was 12+ minutes, as a fairly fit adult who's been running casually my best mile time so far has been 10:15. Pb is a 30:58 5k. Im more interested in getting longer distances, my distance pb is 6.5 miles

[@Karma7711]

I’m Jonny’s weight and likely a similar height to him (6ft2). Building up to a 5K and then beyond. I’d definitely say reducing the speed and increasing cadence is a massive thing. Thanks lads 👍🏼

[@zachmiller1289]

I guess I can add to this as a heavier runner (225 pounds, 6’). One of the biggest things that has helped me clothing wise are half tights/ normal tights, and STILL wearing compression shorts underneath. As someone who has run two 50k’s, and is just about a month away from my first 100k, lifting heavy has only helped my running. And of course with pacing, being very patient. You WILL get faster. Take your easy runs easy (if you’re first getting started, there’s no shame in having to walk a bit), throw in a couple of strides and or interval training sessions every week once you’re comfortable and you will get faster. Also, don’t get caught up in weekly mileage, depending on elevation change, and how hard your pace is it can create a pretty big difference on the miles you hit per week so it may be a great idea to focus more on time on feet than anything. End note: the janji traverse short is the best. Tons of pockets, super comfortable, chafing is virtually impossible in these.

[@tysonreesmusic]

I learnt the hard way how important your bodyweight is in running. I started making gains on the lifting side of my training which was great and all, but I put on around 7-8 kg of muscle. That is A LOT for your joints to adapt to. I didn't reduce my running volume at all, in fact I added in more speed work than before. As a result I've been dealing with lingering achilles tendonitis for months now and it's negatively impacted my running in a big way. Frustrating but live and learn I guess. Be careful out there!

[@xTommmm]

This is the exact issue I’ve started having, currently trying to strengthen by calves and do various stretches etc to try and work on mobility in my Achilles. Praying it works! Have you managed to find a solution?

[@MulliganBrothersInterviews]

super helpful finding this now! 120KG this morning and the miles are beating me right now.

[@tyuswilliams4567]

I’ve never heard cadence and the reason you want more steps broken down so simply. Finding this page has been a god send thank you

[@ARW-qy3rd]

Hell Yeah, a Mark Lewis shout out, get a Collab done Fergus! - never thought about the half a shoe size up for running shoes, no wonder I get pins and needles on anything over a 10k.

[@andigerry341]

Iam 9‘5“ and weight about 560 just finished my first treadmill

[@matthiaswuest7271]

Honestly lots of this is great advice for new runners, regardless of size. Great production and good chat throughout 💪🏼

[@pavelkiselev_youtube]

Huge thank you for covering this topic, it’s hard to see representation and content for heavier runners. I deeply appreciate it

[@captainjoy8976]

One of your videos got me into calculating my zones and I realised I was starting WAY too intense! Today is my next session and I will try to stay in zone 2 :) It is a little complicated having POTS and honestly being incredibly impatient :D But knowing I will benefit way more of it in the long run (pun intended!), had me reconsidering my approach :)

[@sharkshk]

great video and tips. I'm 5"10 and in '23 after getting very close to hitting 100kgs on the scales again (went from 110kgs in 2018 down to 90kgs and swore never to hit 100kg again) I decided to try one of couch to 5k apps. Completed that and surprised myself by enjoying it! Decided in early Nov to try for something a bit longer and been training for HK half marathon which is happening this Sun. Used the Hal Higdon training app on a friends recommendation and after racking up + 350km since Nov feeling pretty good for Sun (and down about 3kgs). Anyways great video and look forward to next one.

[@floriangramsch9036]

Thx for the Video. Being 2,01m/ 6‘7ft and 104kg/225pounds, this helps a lot

[@markmetzger373]

1. Incresa cadence(more Stepps per minite 2.Zone2 Running(lower hbpm) 3.Protect Chaving and bleeding Niples 4. Dont compare yourself to much and dont start with to big Runs and challanges

[@lesley1484]

I live at 7,550 ft elevation and routinely hike and backpack from 10k to 12k ft in the summer. I am intent on losing weight (about 20 pounds) and expanding my trail running endurance. I believe it may improve my balance and aerobic capacity for backpacking. Thanks for the tips! More steps per minute may be the key for me.

[@jcvalentino]

6”4 and 249lbs from 261 in 2.5weeks. It’s all added weight for rugby so I’m aiming for the 92-95kg mark to be my usual weight. Did my first 10k yesterday with good incline and I’m feeling great

[@danhenry3457]

First time viewer... Great video. I've set myself the challenge from going "couch to 5k, then 10k, then half marathon" this year, having not ran in years. At 6'3" and 110kg, I've found trying to go hell for leather leaves my knees in bits and shins in splints. You've helped remind myself that I'm not 21 anymore and perhaps slow and steady wins the race. Subscribed 👍 cheers

[@trumanbelingheri]

In high school I did cross country my senior year and I was quite bigger than most runners and still did great.

[@sirnik180]

5’11 228lbs get yourself a pair Hoka skyward X …they are the best for my shattered knees. First run in them today and I feel as fresh as I could possibly be with injuries.

[@Stoughnerknows]

6'2 , 215, 29 years old , after 7 months of running and losing 27 pounds I can run a mile in 7min 10 seconds (PR) and I consistently run a mile under 8 minutes , the most important thing is to cool off from a hard run . When you finish your goal on the treadmill or length outside take an extra 5-10 minutes of light jogging/running after. I noticed it helps with my recovery and it let's me run at least at 80% capacity 5 days a week . And my calves are defined like crazy . Just go at your own pace and listen to your body when it's hurting not discomfort but actual pain.

[@MrMelonius13]

Edinburgh and it’s surroundings are absolutely beatiful!

[@jesteringsaxon9118]

I’m weighing 92kg I run 3 times a week minimum one zone 2 one track intervals and one recovery. This seems to work for me just hit the sub 20 min 5k need to start working in hills though 😟

[@eddiedrome8521]

I am super new to running, I’ve always tried to run but idk how to really, always end up with shin splints. I was like F it I’ll do it very slow, very short strides. I really thought I was doing everything wrong and slow but I can run 5 k (that’s a lot for me rn) without having any pain. Thanks for your video now I know I am on the right path and still with a lot to learn and to get better. 🤘

[@spencific]

I’m 5’9” 195 lbs down from 210. Been running around 20-25 miles per week I do feel a touch less explosive on the pitch and court but the increase in cardiovascular health is a worthwhile tradeoff for me.

[@Noneofyourbusiness-rq9jq]

im asthmatic short , used to bodybuild (the fat kind ) just compleated a 50k .at times i was going so slow honestly i thought i was going backwards .

[@karlmack8343]

This has been GREAT! I’m not necessarily that big but I do struggle with volume progression and overloading too soon so a very timely message for me too

[@Dremansworld]

I am 53 years old 6 ft aand currently 110kg down from 130kg. Last year May I could not run 1km without getting shin splints, now I easily do 15 to 20 without needing to stop. Oh and I run in barefoot shoes, have not found a pair of running shoes that do not give me shin splints so just stuck with the barefooters. Plan is to be under 100kg by May 24

[@krzychood]

I finished my first Marathon in October at 110kg. My knees hurt the next day but other than that, it went ok, no injuries.

[@AG-lu3ew]

6'3 and 107kg just completed my first 5km in a couple of years. Good to see some other big rigs out there

[@erdemmenges3072]

Great video! You extended a 3 minute tips video to 15 minutes yet I’m not even mad! 😂

[@TheSlowMethod]

That lol during the drone shot was hilarious, loved the video!

[@ferguscrawley95]

Had to be done... Thanks for watching!

[@marlenakauer5262]

Great job and appreciate the tips!

[@kpk33x]

I was always a bigger runner, even when skinny. At 6-2 or so and muscular I was 160-170 in high school and college and could put up a 4:45 mile/low 17's 5k (and fling anyone out of the way). Knee and hamstring issues. When I strength trained I just got bigger. Now pushing 50 I don't want to carry the bulk but 190 will probably be as low as I can get. Wear well cushioned shoes...for me lucky to get 400-500 miles out of them before I start to feel the aches from them wearing out. I also go 1+ size big with a 15 running shoe vs 13EEE or 14E other shoes. I never had success quickening cadence and maintaining, I shoot for 160. My friend who is a very tall PT says when you are tall you won't hit 180 but if stride too long your form gets lazy and bangs your knees/stresses ankles and small muscles. Just two cents from someone with 35 yrs experience never being anything but a big runner.

[@JohnBirtchetSharpe]

One advantage of being a heavier runner I have noticed in my brief 5 years of running is windy conditions. It is an equalizer. While no one will get PB's a well muscled heavier runner seems to have an easier time dealing with the high winds / rain .

[@AmandaRogersarock1988]

This thick girl thanks you for representing the heavier runners :D

[@TadeuszCantwell]

I accidentally built up volume and aerobic fitness with years of walking before I began running. So brisk zone 1 walks can help as well. Pogo hops or skipping help your leg recoil with a faster cadence.

[@Henrz999]

New sub here, really enjoying the content! Random one, are you related to Julian Barratt? So many similar mannerisms...

[@Terminatortx33]

Im a 90kg guy running in hot Australia - tough going here. Really have to plan your time - and if its too hot its at the gym on the treadmill out of the sun.

[@owenbender8780]

I’m 6’6 260lbs. Just finished doing a clean bulk and have been purely bodybuilding. I gained 30 pounds in 4 months off my homemade program. Currently coasting at 260lbs to get my body used to the weight and have started running. The goal is to cut to 240lbs and run a sub 20 5km by the end of the year. I know this sounds ridiculous but does anyone have any useful tips I should keep in mind?

[@antisha82]

I am 97 kg and 186 cm, did half Ironman in 4.47h and Ironman 10.55h, best half marathon time 1.42 h so far

[@tomevans9192]

One thing I have noticed is you wear out your shoes faster, so also need to check them regularly to avoid injury

[@ferguscrawley95]

Good thing to keep an eye on for sure.

[@zachmcpherson2901]

This is #1 for me. Most recommendations for running shoes say retire them every 300-500 miles but I rarely have a pair make it to 250 miles without causing me issues.

[@davidszachno2782]

Aaaaah so that’s why I seem to burn through shoes 😂

[@blakestockdale]

Great to see @MarkLewisfitness getting a shoutout 🎉

[@ferguscrawley95]

Check him out on the podcast here: kzbin.info/www/bejne/q5TIdJeqg92qhNk

[@rohanwest2975]

Any suggestions for how to increase running cadence? Never something i paid attention to but apparently my 155spm is a bit on the lower side Also great to see a video aimed at heavy runners! 105kg former power lifter and some great tips here

[@lhuce7586]

The main tip I've seen (and there are different variations of this) is to stand in front of a wall with your back almost touching it, then run in place to 180 bpm music (something like Rock Lobster.) By doing this, your feet will tap at the 180 bpm which is around where our goal should be for cadence. I am just beginning this myself and can't be certain it helps, but it's what I've seen a lot

[@thesea4120]

As a swimmer who despises running. I've done a 10k in Norwich in 53 mins at 80 something kilos. The only reason I run is cause I want to do an iron man some day

[@Manakaiser]

good stuff as always!

[@ferguscrawley95]

Thanks for watching!

[@Huumf]

105kg myself and struggle with speed

[@ferguscrawley95]

Build that base, then add the intensity!

[@holeinmyshoe]

I'm the same size as Jonny with a cadence of 150 steps per minute. I always thought long legs meant that you ran at a lower cadence, so it was interesting to hear that he's now at 175. Any advice on how I can increase my cadence?

[@collinjanwarin]

Same question here! I did a running analysis today and one of the tips I got was “increase your cadence”. Just checked some of my previous runs om Strava and my average cadence is at 150-155 🤔

[@TheDJayres]

If you're running slower and are tall you will have a lower cadence than others, as you get stronger and quicker it should naturally go up, don't force a higher cadence just for the sake of it. If you do want to increase cadence at the same speed then shorten your stride, he was talking about a problem called overstriding where his lead leg is landing too far in front so to fix that he reduced his stride length which increases cadence as a result.

[@walterego5381]

Listen to drum and bass.

[@aaronbr2001]

Run with a metronome. Also pump your arms faster because legs tend to follow your arms

[@spuriousmonkey]

30 sec 170-200 cadence. 30 sec recovery. Repeat 4x. Add to normal training runs, not to your long runs.

[@indokenmore]

So, as a heavier runner, I should just actually walk and stand around and enjoy the view half the time?

[@thomasrobertfitness]

At 95 kg with 9 screws in my ankle I found pretty hard to run more than 5k without experiencing any pain.

[@cristianalves2819]

Thanks!!! Fergus, how many times a week do you go to the gym? For a hybrid athlete, a division would be better Upper/Lower, Push/Pull/Legs or fullbody? Sorry for bad English. Fan of Brazil

[@lukesmith9673]

Most of the Omnia programmes have Lower - Upper - Full Body Structure

[@DuffmaneB]

whos running the drone when you guys are running?

[@OlleForsberg]

10k in under 50, even though I haven't been able to train properly due to shin splints. 203cm and 103kg.

[@davidpratt9178]

I know you hate these sorts of questions but what brand of shorts do you wear?

[@felixw.5836]

Great video again! What running shoes are you using at the moment? I switched to barefoot shoes and am now in need for new ones. Cheers

[@falkvambrie103]

You could check out shoes from ALTRA. I bought a model with a foot shape but still padding, as I am quite heavy and would get knee problems from pure barefoot shoes. Hope this helps. :)

[@ferguscrawley95]

Join us for The Wintering - resilience is earned: www.omnia-performance.com/the-wintering

[@kurisensei]

A pair of what shorts?

[@jonatanolsen37]

I am tall and heavy, and i struggle with longer distances, but i am pretty quick in short distances.

[@ferguscrawley95]

Great stuff!

[@zachmcpherson2901]

Slow down on your longer distance runs, building endurance doesn’t take working hard it just takes patience and time

[@ds77777]

Just something important to add. If you are heavy you need to pay very close attention to your running shoes. Most are designed for people weighing about 75 kg. This means that there are shoes out there that are just not suitable for you as a heavy runner. Sometimes you can realize that only after a couple of runs. Bad signs - new unusual pains, too much of a ground feel. Don't try to still put such too use thinking that this can be your poor technique or something. Just get rid of shoes that you think cause you problems after runs. Bitter truth - even some nice ones simply can't do the job for heavy runner. Another thing. Be careful with shoes with thick midsoles. This might not go along with logic but thick midsole can be too soft and also cause injuries. For that reason I hate Asics Gel Nimbus - you just sink in them. Puma Magnify Nitro 2 is firmer but this is exactly what is needed when you are heavy. And the last one. Be prepared that your shoes don't last as long as for lighter runners and don't be greedy when you feel that the shoe brings you some new uncomfortable feelings, new pains. It might even look perfect but it is the time to decommission such shoe. If you are heavy some shoes may last for a surprisingly/frustratingly short time/distances. As an example Hoka Clifton. For me it is 400 km and then they start injuring. So it is much better to change the shoe then to deal with consequences and maybe not being able to run at all due to injuries. Just because it can be interesting I am 90 kg. Best marathon time 4 hours.

[@Terminatortx33]

Yeah i learnt i had to consume way more calories than a 60kg runner when i did long runs. And at each 30min mark instead of 1 hr intervals that i learnt from 60kg runners.

[@anastheyousfi]

Has anyone dealt with arch pain? Used to be able to run long distances when I was a lot lighter, now the pain makes it unbearable after a mile. I'm about 190lb 15% BF.

[@oscarriley9265]

Do you have flat feet or prominent arch?

[@anastheyousfi]

@@oscarriley9265 They’re on the flatter side for sure.

[@anastheyousfi]

@@oscarriley9265 Did you get my reply?

[@Scottnikki88]

Not entirely sure on advising people to buy shoes big than their actual shoe size. Personal choice maybe but if you are buying the correct shoe you shouldn’t to go 1-2.5 sizes up surely??

[@willowwarner-qs8vu]

Is 80kg classed as a heavy runner??

[@robguppy4729]

I was in Edinburgh on a stag do the same weekend Jonny came up, and can confirm it was NIPPY 😂

[@ferguscrawley95]

Indeed, many colds.

[@flawtyjohn133]

Tfw 6´6 315lbs

[@slumpedfps9401]

Is it bad to start with 30mins aerobic runs even though they feel fine, I’ve just experienced shin splint issues in the past and feel like starting at 10/20min aerobic runs are too short?

[@zachmcpherson2901]

It’s not about a single run, it’s the accumulated stress over the week and across weeks. So 30 mins once may be fine but doing that every day may not be doable for a beginner.

[@Mr_Gabbles]

Replace your shoes more often. More weight wears out the foam faster

[@Tommygimbal]

Does 75kg considered heavy ?

[@Tommygimbal]

Im 175 cm

[@Lelough_]

The 2 men on this video are not heavy runners at all. Their weight is proportionate to their height.

[@Lagerfanny-g7e]

Fergus sings the blues.

[@sigmatau8231]

not a big block, but these are super relevant

[@movemorenowjames]

are you sure you aren't brothers?! (great vid, epic crags)

[@LatimusChadimus]

I definitely would want to avoid bleeding nips..

[@ferguscrawley95]

It is generally recommended!

[@cfcasazza]

15 seconds of useful info in a 14 minute video,

[@ferguscrawley95]

@@cfcasazza + 1 useless comment from you 🫡

[@fraser1237]

legs out in these conditions. cor blimey governor

[@lukenukem1207]

Damn KZbin algorithm somehow knows I’ve gained weight.

[@Jamesy-kp4tu]

A pair of running shoes last 5 minutes at 110 kilos bodyweight. Expensive hobby!

[@LatimusChadimus]

💪💪

[@miamidolphinsfan]

Damn, that was arun Fergus ! Y'all must have gotten a great nights sleep after that

[@ferguscrawley95]

Indeed!

[@arturonieto239]

20 years ago when I started running they told you to go as fast as you can now the recommendation is zone 2 rubbish

[@JamesGoodwin1994]

It’s so strange seeing you with someone bigger! Normally you’re the beefcake in these videos hahaha

[@ferguscrawley95]

Haha I know right!

[@JonNgwisha]

I thought he runs in barefoot shoes?

[@frankmarquez6934]

Great tips. This fat boy thanks you.

[@ferguscrawley95]

Thanks for watching!

[@KrystenELawrence]

🏃‍♀️

[@Benchwarmer4000]

I only subscribed for the mustache….

[@joelouden6592]

Being a heavy runner is no fun.

[@MrRanel99]

What shoes you do run in?

[@OutdoorGeneration_]

190cm 110kg, 5km 23min 🤟