Coach & Physio Reacts to Viral Running Advice

[@HawaiiFranke]

As a trail runner I always look down. I wouldn't survive a single run if I would not do this. Lots of roots, rocks, holes and other obstacles would cause a fall.

[@goranwinblad]

Yeah for sure when running on trails you need to look slightly down at places

[@wiesorix]

Indeed, especially in the dark when I'm also trying to aim my headlamp at the mud/branches/roots/stones in front of my feet

[@deannilvalli6579]

Good point. I have to agree. I tend to glacne up now and then, but especially on steep downhills, looking down is rather essential.

[@bobz5]

@@wiesorix You need a better headlamp.

[@mantochan8248]

As a road runner in NYC I always look down. Too much animal and human feces, garbage, human spit, uneven pavement, and broken sidewalk.

[@georgelane6350]

I loved the warm up drills that require really explosive movement which would be much safer/easier if you warm up for them with a slow run......

[@GregHowesFitnessAndFun]

I wish I ran as badly as Kilian!!!

[@goranwinblad]

Haha me too 🤣

[@littleanina1]

Same😅

[@magnushartell]

….every day

[@davidleonard37]

If I was half the athlete he was I'd be delighted.

[@lumen7580]

you know theres is an idiot talking if someone refers to an elite runner to show how not to run - if i am about to learn a sport if always good to look how the experts do it - or look at the theory and try to find references by watching experts.

[@suser98]

Hey Goran, watching your videos over the past year has inspired me to run. I have been avid walker for years but now running 5km, I hope to be able to run 10km soon and maybe 20km by the end of the year! Keep up the great videos!

[@goranwinblad]

Hey! Wow that’s so cool to hear thanks for sharing and congrats on getting into running! 😁

[@jtggardner]

Similar to my journey into the sport - I used to only hike, then started doing ParkRuns. And I actually credit those years of extensive hiking with building my endurance-base, as it meant I had quite a lot to give in the early days of running. Many newer runners seem to really struggle with "easy effort" runs - often see newcomers just killing themselves on every run, simply because they can't "run" in their Z1/2 and it frustrates them so much (the very notion of run-walk, or switching a run for a brisk walk etc.) that they're just always Z3/4/5, and thus never improve. Good luck with your training! You'll go far so long as you keep things realistic and allow your body time for all the adjustments 😊

[@wvu05]

​@@jtggardner Indeed. When I was trying to get back into shape, I ended up incredibly frustrated with the fact that I couldn't go my easy days at 8-9 minute pace. I happened upon slow jogging, which proved to be a good bridge. I _hate_ any run/walk mixture, because any time I've tried it, I could never get into any rhythm at all, because as soon as I started to feel the pace, that infernal timer would go off.

[@peaoat3608]

Running advice: "Avoid running"

[@goranwinblad]

Haha 😅

[@wvu05]

The _Runner's World_ corollary: when in doubt, don't run, and don't ever try to get better, but be sure to spend thousands on all this gear and clothing that we put in our pages.

[@hes1shot671]

Impossible 😅

[@DDHDTV]

For real though, the more I look into running content, the more I feel like I don't even know how to run

[@JDMimeTHEFIRST]

Many old out of shape men have told me (a 40 year old woman) that running ruins your joints. Not true. It helps. My parents have been sedentary most of their lives and were overweight and barely able to move much at my age. They are in bad health now. I will run to prevent that. It’s also great for your brain (blood flow to the brain).

[@dkizzle3135]

I get all my running advice from roided up dudes with frosted tips

[@growupjohnny9374]

Same

[@besseralsnix]

I always choose a self disclaimed lifetime natural athlete with the biggest delts and the sickest retro style Oakley glasses.

[@shoemakerleve9]

AAAAHHHHH - BUY MY WORKOUT PLAN AHHHHH

[@timotodd2065]

😂😂😂

[@r-pupz7032]

Running helped me lose 35lbs by following couch to 5k which starts with run/walk intervals, then a beginner half marathon programme plus resistance training. Obviously the main thing was changing my diet, but running transformed my mindset towards health & fitness, and gave me the structure & discipline I needed to improve my diet in a sustainable way. Having and a tangible goal to work towards really helped too - rather than just trying to lose weight, I wanted to be healthy and be able to run longer distances without putting too much strain on my joints. Rather than a crash diet then falling off the wagon, I made sustainable changes towards my goal. I ran a half marathon last year and currently training for my first ultra :)

[@gowanlock]

This is the one. My running didnt make me lose weight persay, but it gave me goals and a means to test and understand my own fitness. I adjusted the diet etc as a result, which helped me lose more weight

[@mrgraco3887]

You ran a half marathon then started training for an ultra marathon? Are you skipping the full marathon and heading straight for ultra?

[@sengaleng88]

Look with your eyes not your head

[@maxmeier532]

meet you back in 10 years after your first knee and hip replacement surgery.

[@mjowsey]

​@@maxmeier532I don't mind knee replacement if the alternative is heart disease and type 2 diabetes

[@MathieuFerronMusic]

I like your approach on this kind of videos. People need to understand that physical activity has to be specific to themselves.

[@benh1578]

Thanks Göran, another great video so far. I'm glad you are still pursuing your KZbin journey.

[@goranwinblad]

Glad to hear 😊

[@addappt]

Imagine criticising the best male ultra runner of all time. I would just block that account and get on with my life.

[@goranwinblad]

Haha yep 😅

[@troybaxter]

I get maybe critiquing, but outright saying elite runners are running completely wrong is laughable.

[@jakobw.4151]

Its called ragebait to farm engagement.. its bullshit but thats how they play social media

[@esmolol4091]

It's as if you would criticise Kipchoge for running too fast 😂 and calling that wrong.

[@miket4014]

On the subject of weight loss, as someone who's spent a lot of time in and on that subject the big reason to focus on resistance training when losing weight is to make sure you maintain as much lean mass as possible, to make it so you lose more fat proportionately. Few people just want to lower their total weight, they want to be leaner specifically.

[@Updog89]

Great point. I have also found that using running alone to lose weight made me more prone to injuries, but resistance training helps prevent that somewhat. A nice mix of running and resistance training is very complementary for weight loss and also just for overall fitness.

[@taylorstack1379]

At 9:30 you mention that studies have shown that “experts” are unable to accurately judge running stride efficiency based on visual assessment alone. Can anyone link these studies? I am curious because I have always suspected that our idea of “perfect” running form is more of an aesthetic preference, while in reality bodies with different proportions will have slightly different maximally efficient running forms.

[@dorianrodriguez6832]

There has to be a science behind it because when I try the running form that feels most comfortable it looks silly but I feel so good running that way vs “standard” running form

[@wiesorix]

Great idea to analyze a pro trail runner while he's running on the track...

[@peternorris5614]

As an older man but newer runner I have enjoyed your advice. I have only recently appreciated just how long it takes me to really warm up. If I take the time to run or jog about 3 km I find I am in better shape for a longer session. Your comments on warming gently were most helpful and timely. I have been struggling with how best to get moving at the start of a run. I have intuitively tended to just jog gently rather than stretching. I am off shortly for a zone 2 run for up to 90 min. I think I shall walk and wave my arms and legs about gently, for longer than I have previously. I shall ignore my pace and do my best to stay in my lower zone 2 by hr. Wish me luck.

[@user-yl7lz1hm6r]

You seem an intelligent dude and give great commentary on running - take my sub and like!

[@lizzaangelis3308]

10:32 the best way to warm up is to do the activity you are doing on a lesser scale. So the best warm up for a run is to briskly walk and gradually move into a jog.

[@aljerones99]

Killian's running form is great! I've been running in long and middle distance races for years, as well as triathlons and so far without significant injuries. I've studied techniques and body mechanics over the years to improve my own efficiency, speed and endurance. There is nothing wrong with Killian's running that I can see from the video. As far as I can see, it is a good example of how and what to do.

[@matteodiluce9387]

Absolutely. Running is falling forwards and using your feet to catch you from hitting the ground. How can you not lean forwards? Centre of gravity has to be in front of the push-off-point. Not leaning forward is good for running on the spot. That doesn't get you anywhere. Literally. 😆 Kilian is one of the most versatile trail runners. So impressive to watch!

[@PogueMahone666]

About keeping track of pace. I always have a firm eye on my pace, but only to make sure that i keep the tempo down as to not injure myself by going too fast for my limits. I'm a hothead and will go all out unless i have something to keep track and to remind me to slow down

[@thomanntravel]

You clearly See if a Hobby Runner is giving "advice" or someone really knowing what he is talking about,Like you! Thank you for this Video and correcting those "advices"

[@TechIndustryAnalysis]

Thank you for the sanity check

[@goranwinblad]

Thanks for watching 😊

[@lenkaontherun]

Bless you for busting the myths! I feel like some creators really lack good judgement when it comes to whether they are in any place to actually give advice. They follow the advice "anyone can do content!", "study what gets viral and repeat it!", and "if you are one step ahead of the person, you can already give advice better than an expert!" - which there is a grain of truth in there and it's meant well to encourage them, but OMG it has bad consequences on people.

[@Rich_1]

I latterly spent the first few year of my running focusing so much on my technique and trying to run on my toes, just cuz of some random video, now I run way faster and more efficiently with a heel/midfoot strike.

[@MrSqurk]

I also had this silly idea in my head.

[@davidgray9887]

Keep doing what you are doing Fergus. The comments you have received, so far, demonstrate how important your messages are to all of us. I could have done with this message when I turned 32 and realised I wasn’t going to achieve the performances in my sport that I had trained so hard for. I am 59 now and look back on that now and realise what a journey I had! Enjoy the process mate and I look forward to seeing the adventure. 👍🏻🏃🏽‍♂️💪🏼

[@myentertainment55]

I support you short form content is killing us. It is impossible to put a lot of meaningful info into 60 second video. Context is a king and it is where truth is living. Short form context makes us dumb, easy to manipulate and very on edge. I will put money where my mouth is. I run 3 times a week, you earned my subscription, Sir.

[@MrGusto24]

Really good video. I’ve stopped stretching based on your video as I could not figure out why I always got injured when getting past 60k a month. Haven’t had a single injury since that video 🙌

[@jtggardner]

So glad to see you addressing some of this kind of click-bait/over-hyped/quick-fix content that seems to be simply everywhere these days 😅 I even had a few of my older running mates send me some of these "instant results" training workouts, seeming to think that they had stumbled across pure gold - very disappointed! Keep up the content as always! So much knowledge and inspiration to be had on your channel ✨

[@him050]

The short-form content out there is really convincing people that if they do something like swinging their arms the “correct” way that they’re gonna take five minutes off their next Parkrun.

[@jimmythefish]

Regarding the Jornet video, the unwritten rule has always been to not criticize someone who is a better runner than you are. Agreed, super frustrating.

[@hanskrautenbichler5352]

What about the coach? 😂 Yeah, but that Vid made me angry, too...

[@blueeyedboy-oc1to]

Thank you Goran quality video really enjoyed it ❤

[@goranwinblad]

Glad you enjoyed it 😊

[@evilclowntje]

Great video! It might also be that some people deliberately give wrong advice, hoping that it will spark a long discussion in the comments :( still, it is good to hear the proper advice from you! Tack så mycket.

[@goranwinblad]

Thanks! Yeah you might be right about that!

[@homyakMilashka]

Stretching feels so good though, however I agree that static stretching is best done after the activity, not before

[@nichtsistkostenlos6565]

"Well he starts off bald" Damn, roasted

[@Nic.kname.09]

I am running regularly now, but to be able to do that, I transitioned from just walking, to walking and running in one session, and now to the point that my running sessions are just running. I did lose some weight (7-10 kg). I probably lost the most weight when I was walking and running together, so I definitely agree from personal experience that adding running to your walking is a great way to lose weight.

[@moluper1635]

Hi, as a physio myself i liked the video a lot. Just wanted to add some more nuance on weight loss. You said that cardio is superior to weight training when it comes to weight loss. I think thats only true if you count calories on a per hour basis. If you increase yout metabolic activ mass. (Muscle mass) You burn more calories over time. And weight Training is normaly very very safe. Cheers

[@hypothalapotamus5293]

I believe in evidence based approaches. Doing a review of well cited weight loss studies that are open access on pub med, aerobic training seems to be more effective than resistance training for weight loss and heart health. (A lot of these studies are a tame 12 miles a week, something a lot of runners will do in one go). Resistance training is important, but it doesn't do everything.

[@avopeac6300]

resistance training is actually very effective long term for weight loss because adding muscle mass increases your basal metabolic rate.

[@AllisterCaine]

Yup. The best thing according to studies is always adding muscle mass, some cardio and a change in diet if needed.

[@jameswolfe24]

From my experience it's diet first and foremost resistance training and cardio are for health stamina and strength not losing weight they can help but not the main thing

[@rainerernst7410]

I completely agree with the second video. If you want to loose weight you have to create a caloric deficit. If you do this by being more active great! you don't have to start running to lose weight. You can though, and this is for person to person different; if you are not used to running and overweight, you should really carefully ease yourself into it.

[@rainerernst7410]

Also for loosing weight you need a caloric deficit every day. When you create this deficit with running you have to go running everyday wich is bad for muscles, joints and connective tissue

[@tmiles807]

Yes, when I run off road on a trail I have to change angle. But before I knew about breathing when I was very young this was advice I was given to correct my running as I used to zone in diagonal towards the ground restricting breathing.

[@lindagrohmann3022]

It's wild to me that someone would put up a few arbitrary measures of allegedly good running form to conclude that an elite runner has bad form. It's one thing to rate what someone's running form looks like, and to my eyes Jornet's running looks beautiful, but shouldn't we rather focus on what someone can achieve with the form they have? If your form allows you to complete your training, reach your goals and stay injury free, that's at least good enough form in my book. Yes it can be helpful sometimes to pay attention to some cues like "keep upright", "keep your shoulders down", "try to land softly" to avoid overstriding etc., but everyone is built differently and as long as the way you run works for you, I think running form will likely improve naturally over time as your body becomes more efficient at running. At least that's what has happened for me.

[@al1356]

This gym buff guy actually speaks some sense, I used to be a very fit person sub 32 min 10k. I am now old and overweight, what he actually advices is good advice. He is agreeing with you in the sense to change from walking to running gradually. Lifting weights combined with some low level zone 2 cardio will work best for 99% of people who want to lose weight. Interval training also works wonders.

[@matthewmanners6004]

Confucius say, "Man who run with head held high, end up with sh*t on his shoe"! Of course you should be sighting the ground in front of you at all times.

[@scottabroughton]

Depending on the terrain, you can sight the trail 10 yards ahead of you no problem and keep your head level. Of course, if you’re running a mountain trail with lots of tree roots, you’ll be gazing a few feet in front of you.

[@DemSangines]

Great video as always. Thanks for the info :)

[@goranwinblad]

Thanks glad you liked it!

[@_J.F_]

I completely agree with all points in this video, possibly with the exception of stretching. I admit that at the age of almost 59 I am definitely old school and was therefore brought up with post running stretching as the holy grail for runners, and so I still do post running stretching today. That said I think the most important advice any novice runner can get is to be very critical of where you get your training advice from. There is just so much nonsense going viral on the internet, some of it literally dangerous too, so my advice would be to join a running club, and if any additional training advice is required then look for a local professional and certified trainer/coach.

[@jonnenne]

Funny how you disagree based on opinion as a reply to evidence-based claim. Classic internet

[@_J.F_]

@@jonnenne Always pleased to add some fun into your life.

[@uuh4yj43]

i mean just take the info in and dont disagree on principle, lack of mobility can be detrimental as much as hypermobility can, its about being balanced, knowing what you need and following the best practices. it doesnt help prevent injury, thats factual, but its not necessarily detrimental, just kind of a waste of time for anyone who doesnt actually need it. one more thing i guess i have to say is pre-exercise stretching actually has preliminary data(compared to stretching related to injury prevention which has tons of evidence) showing an increase in injury risk with this modality due to lessened strenght and muscle tone.

[@jankarel6454]

Just out of curiosity, do any of these short-form video creators actually have any credentials of any kind? I'd like to see whoever was criticizing Kilian Jornet's technique run one race against him. The results would speak for themselves. I've been a subscriber here for a while because there is very good reliable information, as opposed to "content".

[@tijgertjekonijnwordopgegeten]

If you were only allowed to critique someone's technique if you're faster then most coaches wouldn't be allowed to coach. It's better to judge by the merit of what they're saying, not how good they are at running.

[@uuh4yj43]

​@@tijgertjekonijnwordopgegeten credential can mean lots of things, in a coach its not about them as an athlete but who they train and how much can those people succeed at whatever you are coaching them at, be it competition, health, fitness, looks etc. if a coach is criticizing a world class athlete's running form he better be good at raising runners to competitive success, fixing technique, improving results doing so etc.

[@ureukovic8443]

It is fascinating to me how bold some people can be with their claims. 😂 Their intention is good but in a wrong way.

[@JamesWiddowson-li2kd]

Great video Goran, very well considered views that I agreed with throughout 👍

[@StrideLion]

Goran, you always have such good videos. I agree with every point but I believe the last one could use more context. The 4x4 intervals, when done around 85-90% of HRmax, can actually be a very underwhelming workout if done with equal rest, especially for experienced runners. Once HR approaches 95%, then it is getting a bit harder, but still doable. Caution should be used with newer runners for sure.

[@NeoRio12321]

Goran out here sacrificing his dopamine receptors with tiktok so we don't have to!

[@it2saan]

Very interesting video. Regarding the 4x4 intervals, how is this increasing the risk of injury based on your past experience?

[@Ethereum1789]

Resistance training is superior for fat loss in the long term.

[@benjaminhoffman3848]

You make me want to keep running even with plantar fascitis keeping me down! Thanks Goran!

[@stephgreen3070]

So many of these content creators want to go viral in any way they can. A good way to get a lot of engagement and thus get pushed up in the algorithm is to make an outrageous video on purpose so lots of people comment in the negative. The algorithm doesn’t care if it’s a lot of positive or negative. It just wants engagement. It’s almost easier to generate outrage than it is to create something useful. It stinks, but that’s how people have learned to game the algorithm.

[@ak8990]

Weight loss case in point. I was overweight training for marathon. I lost maybe 10 lbs from that after training for 6 months. I was running 60-70 mile weeks. Afterwards, I decided to just focus on my weight and cut my running back to 36-40 miles a week and really focus on my diet. I lost 50 lbs doing that. You are correct, weight loss is like 80% diet. Exercise can help you loose weight quicker but you’ve really got to focus on diet to see any results.

[@Shenepoy]

3:30 I think yeah for heavy runners don't do long runs more than 5mins early on, bicycle is be far more efficient and less brutal

[@swagmeister5323]

i started running in late February and I REALLY wish I had seen your videos a lot sooner omg!! i ended up getting hip tendinitis which i’m currently in the slow and painful journey of recovering from because I had no training plan and ended up trying to run way too much way too quickly. i went from doing a casual 3k or 4k every other day to attempting 5ks every day for a week, and the day that i got injured i was going for 10k before my leg buckled out at 8k 😭 if i had seen your channel sooner i could have avoided all this, but it’s been very useful to hear what i can do in the future to prevent further injury! (this of course on top of what my own physio has told me haha)

[@halkihaxx5]

8:00 yeh, you obviously want your center of masss to be in front of you, towards the top, when running fast. You somehow have to counteract your striking force. May very well his form is wrong for a new runner, but that's just due to physical limitations changing the equation. You can also just see all the force transferred with his steps, he'd just fall backwards if his hip wasn't tilted. Long steps are also just faster if you have the leg strength, which I assume a world class athlete has.

[@siphorilityane8064]

When I ran my last 5k race, I thought I pressed start on my watch. 3min later I went on to check my pace, contemplating to raise it. And my eyes were met with the START command. It was then I decided to run the race with an effort I could manage to the end. And bang, I sub-20min for the 1st time. I was stunned to see 19:25 next to my name in the results log. Now I use my watch during my workouts to gauge effort of a pace (and also analyze my data after a run). I have made a decision to not run with a watch when it comes to running a race.

[@abrendtro]

11:00 I would disagree about stiff muscles, and that some people should avoid stretching. Sitting, squatting, bending over, etc. takes a lot of mobility that we don't want to lose over time. Without a good range of motion, other movements just step in to compensate

[@GeorgeC-m3i]

Another problem is that these "runfluencers" take their cues from each other's content, and judge success by engagement and follows rather than insight or usefulness, so the bold statements you mentioned are copied and become ever more prevalent. That's before you even get into the fact that their videos are primarily exercises in self-promotion, branding and advertising; running is just the vehicle through which it is achieved.

[@goranwinblad]

Yeah that’s very true!

[@reasonable9943]

We need more videos where u react on running videos and also make us know what changes should we do to change those postures* ...nd prevent injuries

[@manchurian53]

I was running marathons until I had two hip replacements. I’m 71. It has taken me three years, but I now run about 30 miles a week. I’ve lost a lot of weight but I am still overweight. Yes, I have to eat a little more to still have enough energy to run, but I have cut back on the calories. It’s a balance, but you can run and lose weight.

[@highseastrader4190]

Just imagine what Kilian could have done if he was not using his poor, inefficient stride 😂 He's not even frequently injured... Concerning the 4x4' I do this workout once every 10-15 days but on a rowing machine. You regenerate way faster after a rowing interval workout thanna running one, great cross-training for high intensity imo.

[@sandertu8366]

The kilian "analysis" seems to think that kilian should be jogging not running or analyses the running as a jog. All the points that the analysis criticizes come from kilian running with "high" speed thus longer strides. Were kilian to run slower then all those "negative" points would likely disappear.

[@gerym341]

Great video. Thank you Goran.

[@jk6561]

Of all of them #2 is probably the best advice for someone wanting to lose weight but as you say no mention of diet. Agree the others are probably best avoided 😅

[@gerard14]

Good to see you correcting bad advice. I also want to point out that one statement about dieting is not correct. You say it is about eating different and less. But is not about eating less, since you cannot win that battle on the long run. It's like training to hard, fast result in the beginning but injury in the long run. But keep up the excellent work on advicing us on training.

[@danielmccarthyy]

Hello Goran, how about a video on how to run if your hip cartilage is worn out and gone?

[@markusrehn6497]

The Killian example is interesting because I see people using this deductive reasoning all of the time. They start by an assumption that a small detail is really important and go on to say that even elite athletes could be much better if they focused on that thing. When the fact is that it's more likely that the detail isn't as important as they think if you can reach an elite level with those "inefficiencies".

[@jonnenne]

It's also stupid to base these things on just one type of running. Usually running technique gets bettee with speed until certain point. What is true for steady pace long runs is not true for race pace runs. It's all relative even within the training of a single individual

[@anassorbestiak]

😅 as a beginner runner who is overweight, definitely I shouldn't avoid running. I love it. I run slow, super slow intervals and I started progressing from 30 seconds run -2 minutes walk. Important to go slow and warm up is simply walking. But also I don't run to lose weight, I am fixing my diet and lifestyle to lose weight, and I also do resistance training. People really don't understand weightloss, there is so much terrible advice online that is just confusing.

[@Iloverugby396]

11:50 I’d say that this is actually the opposite and beginners don’t do enough fast running because speed is what wins races

[@Xerrea]

Watching the pace on my watch is key. I hired a personal running coach and I had a really hard time to adjust to the slow pace running. At the start my speed was always increasing as soon i didn’t check my pace.

[@jepulis6674]

Pace alert is nice if your watch supports it. But make sure the range is okay for easy runs as hills or trails are like a are a lot slower than an easy flat road.

[@soilgrasswaterair]

3:00 I think swimming is better to start off with for someone who have quite a bit of weight, before they start running. I used to only swim in my late teens, because I always loved it since I was a child, but then I wanted to also start running and I genuinly think it’s much better for the body to start off with low impact training when people are untrained and heavy. (I say this based off of seeing overweight friends struggling with injuries more easily.) Me going running from one day to another did nothing bad for my body because I’ve always been active throught my childhood with gymnastics, soccer, swimming and handball. So to start running a few times a weeks in my late teens was not a big deal, but I think overweight/obese people should go easy and start off with swimming, brisk walks or go on bike rides to go easy on their joints in combination with regulating food portions and opt. for gealthier food. To allow the weight to come down a bit more. With speed the weight increases, so it’s tough for them to carry and deal with if they go from little to no training to out of nowhere regularly head out for runs. Many overweight people also have high bloodpressure so that’s another reason to start off easy and let the body come down and allow their numbers to get more healthy before they strain themselves too much. To clarify! My point isn’t, don’t train if overweight, but more ease your way into it slowely to reduce injuries and health risks that increases with high bloodpressure etc.

[@kduty236]

Agree. Swimming is easier to maintain lower heart rate and lower injury risk

[@Jon-hb6gx]

Good on you, Göran!

[@MrHaggyy]

😅 running is one if not the best exercise to build a calory deficit for weight loss. Sure you need to be able to run. But our body is designed to distribute a high wattage over almost all muscles while running. Weight training is to intense and isolated to get a huge volume. Cycling is great but isolates the legs. And swimming forces a lot of muscles to stabelize rather than move which makes it hard and difficult to endure. But lifting weight is awesome to build the strength you need for running as well as protecting your joints.

[@a.fdz.prieto1870]

Muchos gracias Goran , me encanta tu canal y gracias al traductor disfruto y obtengo mucha motivación cin tus videos. Excelente videos mostrando muy buena información. Muchas felicidades por tu trabajo y ánimo para que siga creciendo este maravilloso canal. Un saludo ❤

[@goranwinblad]

Thanks for your nice comment and your support!

[@elliotendures]

I used to actually follow that last guy, but he’s one of those people that think seed oils are the devil and drinks the rest of the stupid kool-aid the internet tries to convince people of. Knows very little and believes a lot of garbage.

[@teh_raab]

Off topic, but what brand is that grey hoody you're wearing? Looks comfy and something good to run in on colder days.

[@Male_Parent]

4:45 I see the opposite. I did the opposite. I went down 25lbs from 200lbs just doing cardio and not really caring what I ate. As you get lower and lower, the more important dieting will become, or at least being more conscious about how much you eat. I think cardio is more important than dieting. Though it could just be the effort I put into my cardio.

[@fedos]

I'm a beginner and I watch my pace to make sure I'm not going to hard. I once bought a "variable speed" hand mixer, and the speeds were "off" and "fast". I tend to be like tbat hand mixer, once I start running or cycling I put out the maximum effort that I'm capable ofnat that moment. Not good for endurance or for improving.

[@binarysun_]

I always have a problem with „run at your XYZ pace“. Especially if they don’t say that a workout is catered to experienced runners. But running beginners see it and think „yeah let’s do it“ not to say that they won’t ever finish this „4x4“ A beginner runner has no 5-10k pace and a warm-up jog will already be at 90+% max HR for most. And then a 20min warm-up jog is already the workout and they should stop. Not to say that even a casual runner who has never participated in a race has no 5-10k pace.

[@TheMackatron1]

Love your style Göran - the truth is that nuance isnt sexy, doesn't sell well and doesn't fit in a neatly packaged tiktok video. We definitely need more 'calling-out' reviews of the more misleading content out there, well done sir! 🫡

[@iberiksoderblom]

There is a huge difference in running on a track or a street run, and then running a trail run.

[@Shenepoy]

10:00 I think just walk for 10mins on fast pace should warm your body enough

[@noelherrera9145]

Stiffness at the start of the run is normal. But as we continue, stiffness is not a problem

[@nickvledder]

8:15 agree 100%. This person executes the pose-method of running (Dr Romanov) perfectly. Nothing wrong.

[@shutupandrun]

Did he say "runderstanding"? Genius

[@oz_jones]

Ruh roh!

[@SoftIceCreamMan]

Göran looks like the king of Sweden when he was young

[@noelherrera9145]

I agree with your point on the third video.

[@runningrick6198]

I got really badly injured trying Pose running a few years ago!

[@napstar4427]

Hey Göran, thanks for the great video. I actually saw the last video and was evaluating trying it out. Good to know your perspective on that. I have another quesiton though. What can you say about the running surface/terrain? I claim to have learned that I tend to get more injured with my knee when I run on uneven surfaces like grassland, forest floor or gravel. Therefore, I decided a while ago to only run on tarmac when possible. Friends of mine say that only running only tarmac is the baddest thing you can do for your knees. Would you agree with that? I'm open to changing my habits and running routes, but at the same time this cannot be this crucial can it? I'm wearing good shoes (Brooks Glitzerin) and I will soon get another pair to start rotation. In addition, I'm training for a marathon, yes, but at the moment I'm only running 40k a week spread across 3 to 4 runs with a maximum long run of 21k. Happy to hear your or anyone else's take on this! Thanks, Florian

[@19Kamau79]

I don't know which are risks of injuries by doing 4x4min as coming down from consistent jogging at the age of 43 and started frequent low mileage speed work aka walk/run approach within strength training or gym time. I'm 45yo now and all of my jogging related higher mileage tendinitis issues have gone away also at late 44yrs I managed to run 1000m outdoor track in 2:55,97 which I couldn't even dream about during the high mile jogging. I guess we are different but consistent jogging isn't working for myself as hard running feels natural for my foot strike and walking slowly as recovery is very natural for grown male 😄

[@jonnenne]

4x4 is over threshold training. It's not super helpful for most people. You would do better with lower intensity and longer length for most purposes

[@Orbiter144]

Could you elaborate a bit on "stiff muscles" being a natural adaptation to running training and leading to a more a better running economy?

[@sHootR450]

12:20 strava has height adjusted pace for that. I dont know how accurate that is tho

[@umgeburstet8161]

Static stretches tend to numb my proprioception and balance, i always do static stretching in the evenings or at the end of training and light dynamic stretches if they benefit the type of workout.

[@kduty236]

I haven't done static for a month and I'm so happy that the cramps are gone itself

[@Venserql]

2:15 that's literally me when I run the trail that's full of snails and I have to dodge all of them.

[@zero-4ppl3]

polish?

[@stefanic88]

Göran, what do you think about running at lower heart rates? Like the MAF heart rate training program? I have been running with low heart rate for a few years and it is easier to maintain ...

[@skimiii]

Mmh surprised on the 4x4 part. I started doing them a few months ago following a video like this one. Though I don’t aim for a ratio of max heart rate but ratio of vma. I think I’m staying below anaerobic? Anyways I think they are great they gave me great results but with your comment maybe I should keep researching?

[@wohlhabendermanager]

I don't do warm-up drills because running IS warming up. Watching my pace was really hindering my performance in the past, because as you said, I was pushing too hard. I started listening to my body more. Do I feel comfortable running at this pace? If yes, good. If not, slow down. Right now I think I have found a good mix of running at a pace where I feel, if I would go any faster, it would be just that little bit too much. That way, I notice great increases in my running time, while at the same time don't have to deal with unpleasant after effects like sore muscles. Right now my average pace is slightly above 6 minutes per km, with my goal being hitting exactly 6m/km. Yes, it's slow compared to other runners, but it's the pace I feel most comfortable with at the moment.

[@Team.L]

Thank u Goran! U take down all those Renato Canova copys who think they know how to run or train! And they think that fit every runners! They do only those videos for views and get supports.

[@sw6118]

My favorite bad video told the runner to put their ankle under the knee, no forward extension. If I were to do that, I’d be marching, not running. I think that the vid maker probably wanted to prevent injury from too much extension, but that’s not what they said. Additionally, the slo mo video clearly showed the foot extending forward as a person does when running-completely opposite the spoken commentary. What I’ve seldom seen addressed is how the entire body, all the muscles are pulling the runner up against gravity and forward in the direction of travel. I hated running because I was always pounding down on my feet. Now I realize that “born” runners don’t have to learn to make their bodies work together and not smack down and they don’t jar their joints at each step. They just do it more or less correctly and may benefit from minor adjustments to improve their already good performance. Me, I had to learn to tred lightly, a lot of energy is lost in the smack down, in addition to the joint damage. (Also there is no runner’s high when you’re in pain from each smack, smack, smack.)

[@mandaphillips6244]

Not everyone runs to lose weight I just got bored with walking everyday . When I started running i hated it and I now I love it , and I’ve started to slowly lost weight 😊.

[@ladyfan2000]

Thank you, Göran, for sharing this video - I laughed my butt off. Is there really someone 'correcting' the running style of Kilian Jornet? How ridicoulos. What would this person say to the running style of Paula Radcliffe? 😂