How to Make 2025 The Best Running Year of Your Life

[@danjohnson9821]

At age 67 "progress" is now defined by staying even or perhaps only slowing slightly. I plan to run a sub 1:30 half marathon in June. My primary goal is to stay healthy by continuing to cross train. My overall health is now much more important than race times.

[@fersis1234]

Awesome stuff dude! Best of lucks for your 2025!

[@goranwinblad]

Thanks for sharing yeah that sounds like a great approach! 😊

[@petercini2022]

Wow that's fast! I'm 66 and hope to do a 1:36 half. Been getting faster every year, 23:36 in 2021, 22:26 in 2022, 21:40 last year then a slump but back with 21:23 a week ago.

[@danjohnson9821]

@@petercini2022 I ran a 1:27 this past June, so giving myself permission to get a bit slower.

[@fersis1234]

@@petercini2022 Hope to get at 66 with your health dude! congrats!

[@jolriao3]

i signed up to a half marathon even without having done a single 10k. As of now i did three 10Ks and i keep improving everyday hoping to finish the half March next year. merry christmas and happy new year!

[@io-rj6sk]

wat time did urun the 10k's ?

[@jolriao3]

@@io-rj6sk 52min last one

[@fersis1234]

I keep injuring my knees. One of my goals will be to keep my knees in one piece

[@goranwinblad]

Good goal!

[@st_lem]

So you decided to look for those paneglifs :) Sorry, anime joke. Good luck with your goal.

[@pedrammohamadipour5267]

Do you strength train?

[@fersis1234]

@@pedrammohamadipour5267 I dont really know what strength training for running is? Any tips?

[@readingintrees]

​@@fersis1234also, minimalist/barefoot shoes changed the game for my knees. Just inform yourself about the transition period before trying.

[@Boredperson360]

Hey Göran! Could you maybe do a video about running in snow and ice? As someone who moved to Norway from an almost snow free country, I find it scary to run during the winter here. And as such I feel I loose a lot of progression and motivation: Thanks for all the great content!

[@n0wthatsm1nt]

TY for the amazing content and wisdom you've shared in 2024! true inspiration!

[@Thegreat772]

I've come to realise that my ankle and knee problems have been solved by having a shoe rotation. Might be more to it than that but since mixing up shoes during the week I'm back to normal. Been months until I started doing a rotation.

[@ArutaretiI]

I ran a half marathon this year. Decided to go for my first marathon in 2025 and considering how I was feeling after the half, this definitely scares me. But I have 10 months to prepare, so I'm just gonna give it my best and see where this goes. Thanks for all the great content and advice, I especially appreciate that you do your research extremely well before giving any advice, it's definitely not the norm on KZbin.

[@ajger]

Tack jag blir väldigt inspirerad av dina videos! Ska kolla in din Patreon!

[@McHaroni]

May I propose a race / goal for you. Run the authentic Marathon in Athens in November. It will be a challenge for you (different weather from what you are used to) but it will be so rewarding.

[@andrecarvalho1128]

I achieved my 2024 goal of being able to run a 5k without knee pain, by focusing on strength training. I daresay I exceeded that goal, by then participating in a half marathon in December, and finishing in (just) under 2h, and still being able to walk afterwards (ironically the knee didn't complain, but the right hip did 😅). I want 2025 to be more of that. I still have a lot that I need to address, but I know I can do it. And I want to see if I can participate in at least 2 or 3 running events throughout the year. It's not much, but it should be doable.

[@iestyncarver3118]

This is great! I usually just jump between random plans I find online so being a bit more deliberate and having something that spans the whole year sounds really useful 🍻 thanks for another great video!

[@goranwinblad]

Thanks glad you found it helpful 😊

[@io-rj6sk]

i know ur not a shoetuber, but id love if u made 1 video talking about ur favourite shoes/shoe rotation etc think it would b interesting coz theres so much variety in shoes these days :)

[@chrisklappich5998]

Given how new I am to running I think it will be hard to not have my best year next year. This year I went from barely being able to run 2 miles on the treadmill to finishing a 7.5 mile long run outside yesterday. And that includes nearly 3 months off for surgery. I have a half marathon in September that I’m going to try and hit sub 2 hours.

[@abbyschwendler1107]

I feel like you'd be the perfect person to enter the Barkley Marathon. Maybe a 2026 goal for you? We have a 50mi and 100mi ultra held in Feb and Aug where I live in Buffalo, NY (sub freezing temps in Feb and very hot and humid in Aug). It's called the Beast of Burden. You're welcome to run 100 miles here any time. Bring the family and you can see Niagara Falls while you're here as well.. I hope to do the 50 mile winter version some time in the future. Great tips. Having a goal is so important, even if the goal may take a few years to work up to. I have been running for years and finally started entering races. It definitely adds to the whole training experience. I never wanted to join a race, but I finally did just to prove to everyone how much I wouldn't like it. I was very wrong. I had an absolute blast. As soon as I got home I signed up for more. I'm training for a marathon in the spring, but I have a couple more races in February and March before then. Thankfully I enjoy cold weather running. I'm looking to take 20 min off my marathon time, which should be well within the realm of possibility, but it's also scary. It's the slightly scary goals, as you said, that really pushes you to do your best. Love your channel. I wish you continued success in all you do in the coming year

[@MarioJosifovskiDev]

What i do to enjoy running injury free is, just cycle more

[@io-rj6sk]

example? run 1 day and cycle the next etc or>?

[@FitDevyn]

Love your videos!

[@WarneysWorld]

Love your channel. The best coach 🎉

[@goranwinblad]

Thanks 😊

[@zlmdragon.]

​@goranwinblad have you ever tried to train by holding your breath for 30s runs?

[@heighRick]

Thanks Göran, helps a lot!

[@pernillenielsen-u8h]

Cool🎉when and where is your EVERESTING? And when is Bisleth?💪🏼🤙🏼

[@thwartedflying8662]

2:15 Trainng, but fantastic video ! I’m trying to increase my volume this year

[@ALD2493]

A good insight in terms of preparation for next year. In Feb/March 2025 I would've been running for 2 years, the first year was difficult with many challenges, a constant pain in my knee was an issue, but fortunately this year all seems to have been good. Approaching 1000KM in one year which I'm happy with and achieving I feel good times in 5K & 10K. I've signed up for a half marathon next year, which I can comfortably do. But one question I have is that my heart rate does seem to be on the high side whenever I run, sometimes the elevation plays a factor in the increase of HR, but any tips on how I can reduce heart rate, without slowing my pace, as I run I'd say on average between 4:00-4:40 per/km on my long runs and quicker pace on 5K to achieve a sub 19. Keep up the good work, been watching your videos since starting running and they're very useful!

[@Lukas-qy4ze]

Slow your long runs down so your HR is constantly low enough and progress from there. I'm currently also in that range for a 5k but my long runs are only around 5:20-5:40 min/km depending on the elevation (On a flat route I could probably maintain a pace of around 5 min/km, but I don't have perfectly flat terrain nearby).

[@fierdragpykeoryas7130]

Agree with the other commenter I’m around 19m 5k runner hoping to break that next week and I do 4/5 runs a week at 4:50-5:15/km pace which even that is prob a tad too fast

[@ALD2493]

@@fierdragpykeoryas7130 @Lukas-qy4ze thanks both of you for the feedback, I'll take it on board. Even after a quick look online some say that whilst it's a slow process and requires patience for the long term it'll pay off starting to run slower to somewhat reset your heart rate and gradually increase the pace over a series of months, think i'll start doing this. Hope you manage to break 19min!

[@io-rj6sk]

nice times for years of running! were u into fitness before running? like already going to the gym and sports experience?

[@ALD2493]

@@io-rj6sk Thanks, much appreciated. I used to do a little bit of swimming on a good week up to 3x a week, but more often it was around once or twice. I wish I had taken up running sooner, being 31 I think rewind 5-10 years things could be a bit different now.

[@tororo112]

Can you please tell us what is the average week mileage of your suggested plan? How many kilometres do you cover in average per year? 😊 .. Also, some information about your height, weight, and fett percentage would be really helpful for us putting comparable challenging goals 😀.. Thanks a lot Göran for everything you do, and keep up the good work 👏 ❤

[@FreezyPenguin]

What kind of shoes do you use to run during the winter with ice spots etc?

[@smith3463]

Can you make a guide on how to run a marathon as a beginner with a year of training

[@13ovidiuip]

Meanwhile, I'm trying to make '24 the best running year of my life. Spoiler alert, already did, but chasing 2500 km of running. :) 60% better than last year. 160 km to go till end of the year. Best of luck to me! I'll need it! :)

[@io-rj6sk]

r u saying u ran 60% more mileage this year compared to last?

[@johnsimonsson2085]

Jag ska springa 2st 10k, 3st halvmaror och 1 marathon hittills. Det kanske tillkommer något. I år blir första loppet utanför Stockholm Göteborgsvarvet och första marathonet Stockholm Marathon. Har insett att Premiärhalvan, Göteborgsvarvet och Stockholm Marathon ger tävlingsdistans av 2st marathon på strax över 1 månad. Men det ska nog gå.

[@fergusdenoon1255]

Goran mentions 100mile run... Who else is picturing 100miles of mountains, snow, wind, sleet, bogs and rivers... ?

[@jungle_run]

You ever consider doing Trail runs in more exotic locations? I run on wicked technical trails in Papua New Guinea. It's kind of annoying that I can only make it about 4 miles in an hour on these trails.

[@WarneysWorld]

Göran I just ran my first half marathon in Malaga. I ran 1:37.04 and was very very pleased as I’ve only been running for 2 years. I was running 60km weeks at peak with 18-21km long runs (never more than 4 runs per week). I am tempted to sign up for a marathon. Do you think I’d need to add much training other than making my long runs longer (I.e pushing 2hrs long run up to 3 hrs at peak)? I don’t think I’d be able to fit much more in around family commitments

[@coralputman5342]

My major goals for 2025 are to complete my first multi day trail event, and choose and complete my first 100k or 100 miler. My first goal is to get running again, as I broke the top of my arm six weeks ago (greater tuberosity fracture). Any recommendations of kit to support my shoulder so I can run greatly appreciated. Best of luck with hitting your goals next year.

[@indigoblue2025]

My goal is to run 10k at a consistent speed without walking and finish in under 1 hour. I usually motivate myself to train when there's a competition in place, but I can't find any coming up next year, so I don't have a strong motive to train distance running. Given that distance running training is time consuming and tiring - long running time, plus stretching, plus injury risk - it's just too much for me. I don't have the habit of training distance running despite once joined distance running class. I just couldn't enjoy running if the weather is bad, physical condition is bad or the view is bad. (so many excuses right?😂) I hope someone can convince me otherwise cuz my brain seems unhealthily stubborn 🙈

[@TimeGoFast]

Do you run in zone 1 mostly ?. It's look so in your planning.

[@danniseliger5172]

I've tried increasing my volume the last two years. I managed to get it slowly up to 35-40 km a week, but I was constantly feeling aches and I was also not able to do any speed work. Now i'm sticking to 20-25 km a week but I have to forego any exciting challenges...

[@lanbroghini]

Have you tried doing a 4 week cycle of 3 hard weeks and 1 lower volume week. That way you can get best of both.

[@kduty236]

Hey Goran. Any tips to improve lactate Threshold pace mine always 4:30/km to maintain heart rate below 176 bpm for several months? Or maybe you can make video specifically about that? Thanks

[@Ericnorify]

I have all the motivation in the world, but my shins won't cooperate 😢

[@difflocktwo]

too much gravity.

[@rubensonorio8805]

Start slow and progress 🏃🏾‍♂️🏃🏾‍♀️🏃🏾‍♂️🏃🏾‍♀️

[@jujuelin1449]

i had the same problem a couple years ago. What helped me was strength training, especially in the calfs and glutes.

[@Oblivioustotruth]

Maybe running is not for you.

[@difflocktwo]

@@Oblivioustotruth how do we get from A to B if not running?

[@gchappell4450]

Any tips on how to improve a parkrun time on a lapped hilly course?

[@23snowy23]

Hill sprints, intervals and strides as part of an easy run and developing a solid cadence, uphill -fast cadence short stride.

[@ScrappyCoCo0]

Dig

[@b-m-yannick-w5034]

Hey Göran, i have torn my ankle ligament a few days ago, the doctors said i need to rest for 2 weeks until i will be able to walk again. I have been a daily runner for a year now, and im already missing it. Doctor said i will be able to run again in about 8 weeks. Do you have some training tipps i can do at home, while i cant move my foot around? Would be really helpful. Thank you for your awesome videos🙏👍

[@jtsholtod.79]

The best investment I made last year was to talk to a physiotherapist when I also had a hip flexor injury that prevented me from running for about a month. I got lots of exercises tailored for me to help heal, not re-aggravate it, and best yet, avoid other injuries in the future. My training now includes far more stretching, cross-training and weights. I spend about the same amount of time exercising overall, but my running is far better, and injury free. So if you can, I hope you can find a professional who can help you get back to what you love to do. Good luck to you in recovery, and next year!

[@AChicanaInFrance]

Hi gitan , I want to run faster . I’ve been running for 3 months . I have a question. Can you explain how having a lower BMI help increase speed? I have seen this in other videos.

[@difflocktwo]

mass slows you down. lighter limbs and lighter bodies move faster with less effort. mass also hinders your cardio/vascular/respiratory system. mass is not free to store and is not free to transport. mass also makes you heavier on earth so gravity sucks big time.

[@difflocktwo]

Try moving a huge heavy car vs an empty baby stroller. Mass does not want accelerate.