How Running Rewires Your Brain and Transforms Your Body

[@JayFriedrichs]

Howdy amigos, little update! New video about How I plan to run a sub 3 hour marathon! watch it here → kzbin.info/www/bejne/iH6XgHxjerieaNk also, My points about cadence and hydration I did not explain clearly enough: 1. beginner runners tend to over stride and over extend. Make sure your feet are landing beneath you. Focus on good form and technique to avoid injury. Watch people go to run labs- I find that useful for myself. 2. Don’t worry about the actual cadence your running - it defers for your pace changes and from athlete to athlete. I referenced 180- I shouldn’t have! Forget any numbers and just go back to step 1 above. 180 is my own personal reference based on years of my training, but my cadence changes drastically across easy runs to hard track workouts. Don’t use that number. 3. Don’t over analyze anything - just grab your shoes and get running. Inaction is a slow death ⚡️🏃🏼 Hydration- yes it’s important. If you want to bring water with do so. It’s not that big of deal. Personally, I don’t find it necessary for me unless I’m doing a super long run - yes even in hot and humid summer days. Again, do whatever is best for you home slice

[@zAzr_boy]

@@zartajmajeedstretch before or after?? Is active stretching better then static?

[@JayFriedrichs]

@@zAzr_boy research shows that static stretching before running / sports / exercise actually increases injury rates. Before running you should only be doing active stretches and movements. Don’t static stretch before. You will never see a track team warm up by static stretching. I suggest looking up “pre running warm ups” or something of the sort!

[@ThaStonedGardner]

​@@zAzr_boy active stretching before; lunges, high knees, hip circles, knee circles, caveman squats, leg pendulums. Don't forget arm windmills and push and pull movements with your arms. Always warmup your upper body too.

[@ClySaga]

Maybe also tell people that shouldn't run EVERY day... Your body needs to recover as well, especially when training hard, you'll probably need about 20 hours of recovery time. Also to people who have the money: a sporters watch really helps gamify running, sleeping and eating well. It's like you're your own Sims character 😌

[@JayFriedrichs]

@@ClySaga consistency is really important in running. you do need time off, but in the beginning it would be better to run 6/ out of 7 days of the week for just short durations to help body acclimate.

[@DWNY358]

I think another indirect benefit of running is that you start prioritizing healthy eating and sleep, which in turn also leads to better overall health.

[@JayFriedrichs]

@@DWNY358 great point. after a run junk food just sounds gross. and I prioritize sleep / sleep much better

[@thornburymatthew]

I've just started running again after 23 years. Right before I hit a mile this last run, I've already hit the runners high. When I felt I couldn't possibly go any further, it hit and I was able to push for a bit longer. It was at a faster pace that I'd usually done because I'm impatient with the process. But I did cut down my usual 16 minute mile to 12 minutes. I've got a long way to hit my goal of 8 minutes a mile and eventually sub 5. I'm so impatient! F@#&!!!! But man do I love running. RUNNER FOR LIFE!!!

[@tf-ok]

@@thornburymatthew go slow or risk injury

[@lee4851]

well said, before I run I never wana eat bad because I know ill run shit 😅 and afterwards I don't want to waste my run so 90% of the time eat better

[@Ayoj503]

I started running in 2018 ran over dozens of marathon, 100k and couple Ironmans. Lost almost 100lb but still struggling with weight which i still can’t achieve my goal-BQ. finally realized that I never can out train a bad diet 😢

[@universalmonster4972]

Drinking and smoking can be enjoyable in the moment but make you feel terrible for quite a while afterwards. Running on the other hand, feels terrible in the moment but leaves you feeling good for a long time afterwards.

[@JayFriedrichs]

Short term pain for long term game. It really can suck in the moment but the rest of the day feels great 😊 love that analogy

[@danielboisvert-couture5429]

Funny comment haha but most runs, you should be running easy and comfortable ;)

[@universalmonster4972]

@@danielboisvert-couture5429 well you’re more than likely in better shape than me. If I’m going out for a comfortable, easy run then I’m walking ;)

[@universalmonster4972]

@@MNP208 I’m not in pain. “Terrible” is not the best word so I think people are assuming I feel like death. What I mean is highly uncomfortable to where my body and brain are shouting at me to stop, my lungs are burning, muscles are burning, but I’m not in pain.

[@st4331]

@@universalmonster4972 Ease up; you shouldn't be feeling like that. When I started 3 years ago I was just walking. I gradually added short periods of light running, maybe 100m or so at a time. Try to stay in your Zone 2, and enjoy the walk/run, even when it's slow. I now run easily and enjoyably, without any discomfort for 20 miles or so at under 6min/km. Just take a long-term approach and don't stress your body. You'll enjoy it far more and reduce the chance of injury.

[@elvenjedi6883]

To any new runners just don’t give up. This will change your life

[@angelschenck2646]

Thank you for saying that .i started almost 2 months ago 3 days a week. I feel amazing and I'm praying that i keep going and not stop this time.

[@isabelleg9118]

@@elvenjedi6883 and check out « slow jogging », a good way to start, or transition to later on.

[@RensiZan]

I'm trying not to, I got 3rd last place on my cross country meet today. Any tips?

[@WookieDrake]

Just got into running about 3 months ago. When I started I could barely jog a mile (14min/mile), now I can knock out 2 miles at a 12min pace. Looking forward to turning it into 3 continuous miles.

[@JayFriedrichs]

That’s amazing progress damn!

[@nichole2757]

Stay at it! Stay consistent, you’ll be smashing 10Ks for easy runs before you know it

[@dayneupperman7675]

Freaking love it! Keep going! It's a journey, enjoy it!

[@dennisrobinson8008]

How has your body composition changed?

[@WookieDrake]

@@dennisrobinson8008 I’ve been doing dexa scans. I’ve lost minimal weight, from 198 to 194. However, I’ve lost about 13lbs of fat and I’ve gained about 9lbs of muscle mostly in my legs. My face and waist is slimmer. I feel lighter, my knees ache less, and I have less back pain.

[@itschaoticc]

Running puts me in a zone where I’m at war with myself to keep pushing. When I accomplish what I set myself out to do. I begin to trust myself and it built my confidence!

[@aj.meso26]

👏👏👏⭐️

[@aj.meso26]

Yes!

[@brendantallett]

💯!!

[@abeeral-qattan5997]

Im a 53 year old mother , started running at 40 after hypertension and high cholesterol diagnosis .. I got hooked and never stopped , I finished UTMB and 100k ultra race at 50 and will never stop as long as I have healthy legs , my vo2 max now is 50👍🏻👍🏻 I go to bed excited coz Im thinking of my 5 am run next morning 🎉 , my body gives me so much power and never seizes to surprise me, in return I take great care of it : healthy diet, good sleep and strength workouts to maintain muscles and bone density after menopause. Can’t live without running , Im addicted to the happiest time of my whole day ❤

[@kelseybrintnall2080]

This gives me so much hope. I’m 24 and a mom of 1 (and 1 on the way) and I want to run longer distances someday but due to the littles I can’t always hit that high mileage. This gives me a lot of hope that even if I don’t do marathons or ultras until I’m in my 30s or 40s that I still have a TON of time to accomplish this ❤❤❤

[@applesubliminals4549]

❤❤❤🎉

[@abeeral-qattan5997]

@@kelseybrintnall2080 thank you for your beautiful reply Kelsey 🥰. When my 3 boys were little I only indulged in indoor hobbies while being with them full time, priorities are different in every stage of a mother’s life . These short years are priceless and they pass by so fast . Now that I’m retired and they’re all grown up, I get to enjoy setting and achieving personal goals . There’s always time for one’s passions

[@johnfourteensix4910]

That is fantastic! Good for you for sticking with it. I’m 54 and after having a chronic illness most of my life, I’m finally in a place of feeling better and able to get in shape. Despite many people telling me I’m crazy, I’ve always wanted to run! I’m so drawn to it. I’m easing into it with walk run intervals so I don’t hurt myself but I’m so excited that I can finally do it!

[@TheCaptainhairdo]

​@@kelseybrintnall2080 you e got plenty of time! I'm in my 50s and run ultramarathons regularly. And I often get my butt kicked by people in their 60s! I've got friends their 60s and 70s who are still running strong.

[@drilldesigner]

The runner's high is when you aren't running you get depressed. So you run.

[@skybiz4520]

30-40 bits per min = heart rate on the cemetery. Low doesn't mean good. Many times depends on hormones' that active at the moment and not much to do with the fitness level.

[@rafavince]

More like I will never remember the hell it happened to me after a race. And will go again afterwards

[@taylorhillard4868]

Ok, but it's the running that makes me depressed. So my runners high is simply not running, lmao

[@chrisbarron379]

Lmao this is true you go from hate running to hating your life if you don't run. It's a good switch tho. Actual runners high is incredible tho you feel like you are floating more than running and breathing becomes automatic. Your body is an amazing machine when you get to those levels

[@ThaStonedGardner]

That is absolutely not what the running high is. The running high is when you've been running for usually around 30 minutes and your body and brain start to produce feel good chemicals such as endorphins and endocannabinoids, which causes a euphoria like state. In this state feeling of anxiety and pain are reduced and the runner feels a sense of energized calmness. This allows the runner to run for longer periods of time. It's basically your body and brain giving up on trying to stop you from doing this pointless activity and adapting for you to do it better.

[@weezyrunner]

When I was thirty-five, I had a severe asthma attack and had to be rushed to the hospital. Doctors had run a bunch of tests and told me I just needed a few days of rest, but then started asking what kind of exercise I did. I told them running and that I was training for my first marathon, that I had in the following two weeks. They told me all of my organs, even my asthmatic lungs, were not acting like I was thirty-five but were more functioning at the level of a healthy and fit eighteen year old! This is all because of running. I am thirty-nine now and I am still running marathons. 😊

[@mornen-bb]

honestly that’s amazing, but also makes me sad that ppl assume being 35 means you should be decrepit and your health is spiraling down. people seriously underestimate the benefits of exercise.

[@lichseeker4913]

When Covid delta hit I was 35, contracted it and went into a coma for almost 3 weeks. Woke up unable to walk but the entire reason I survived is because of the shape I was in due to running all day everyday. Almost 3 years later I’m back to 100% and crushing 7’49 miles at 38.

[@weezyrunner]

@@lichseeker4913 that's awesome ❤️

[@bigchief2331]

31 and started for the first time this year. Best thing i've ever done. Lost 15kg's, finally starting to lose the beer belly and man boobs. And I feel amazing. It is so freeing being able to run up a hill and not feel puffed. It is amazing how quickly the changes happen, if you run 4-5 times a week for 2-3 weeks, you will be able to run 5km without stopping in less than 30 minutes no problem. And then it all gets better from there. Your skin glows, you look stronger and leaner, your mind is clearer. Just so many benefits. I never considererd or had any interest in being a runner, used to feel like I was dying, but now I love it.

[@thornburymatthew]

@@bigchief2331 so there's hope for getting rid of my man boobs? Sweet.

[@01sevensix]

Same...exact same...in fact I'd go so far as to say I hate running and the idea of running......but I love how it makes me feel. There's a huge benefit to doing something you dislike.

[@marekbabik2791]

​@01sevensix the same here. I still hate running but that feel after u do . Started in January this year,, couldn't run even 2k without big problems. Now ?? I just ran my first trail run marathon in brutal conditions, very technical terrain. 8 hours of pain and mental battle but damn, it cannot be described in words how it felt during and after crossing the finish line. You have so many questions during running but after some miles any one of them are answered.

[@abeeral-qattan5997]

Very inspiring 👍🏻

[@sharkyrex_6192]

This is the realest shit i started like 3 weeks ago and just did a 29 min 5k even with some walking and waiting for crosswalks

[@Fen0uil]

It also rewires your brain to buy a whole lot of running shoes 😂

[@JayFriedrichs]

😂

[@TinoV97]

Not if you do barefoot running like a smart person! ;)

[@sweetangel7716]

🤭❤️

[@alexv5581]

​@@TinoV97 Yeah you sure sound smart 👍 Let me know how it goes when you step on pebbles, rocks, or any other shit that could cause a puncture or sprain by losing balance. I've been sprinting for a long time, nobody runs fucking barefoot unless you see those hippies running on grass.

[@TinoV97]

@alexv5581 Obviously you shouldn’t sprint barefoot R3t@rd!

[@farhanwkwk2233]

2022 i stop using drug, nicotine, drink and start running. Running saves my life

[@DeezNuttts-lk6jg]

Congratulations 💯💪🏼

[@andrewdiolosa3861]

I totally understand that I'm an addict. Exercise is my new addiction AMAZING

[@maggie0285]

It saved my life too. I suffered from poor mental health throughout my life. Running changed that literally overnight! Keep it up !

[@tick999]

This guy is an interesting example of this transfer from addiction to drugs to endurance sports kzbin.info/www/bejne/enfFZ4qHmdxnn6ssi=e-eUYh73Fc_lWAyR

[@jt.8144]

I too work in Healthcare and I too also Run. One of the ER Docs that I work with is an Accomplished Ultramarathoner with a Cross country background. Asked him one day how do you start getting into running? One answer from him "Start Running". Never looked back since.. thank you for this episode.

[@JayFriedrichs]

Lowkey it is this simple. Don’t need a ton of gear, training plans, - nothing. Just get out there and run.

[@Sealegs9]

I’m a RN too and I was training with an older nurse in her 60s and she was telling me all the marathons she’s ever done and I was in awe. She’s traveled all over the world and still runs now.

[@stviz87]

Sounds like something a doctor would say 😂😂😂

[@JimLarranaga5k]

Running is the miracle drug that big pharmaceutical companies can’t bring to market. Walking is also a form of of running

[@amandabillingsley9436]

Spot on.

[@UTP504]

Agreed, I especially love long walks 3-6+ miles, it does something to my mind.🧘🏾‍♂️

[@JG_1998]

I don't run because it feels good, it feels terrible. I run because I like to see how far I can push myself while suffering immensely. I started 9 months ago with the goal of being able to run 2 miles in 12 minutes or less. I couldn't run a mile at any pace, so I knew the road ahead was going to be awful (I'm an asthmatic with no athletic background). I ran every single day, and every time I felt like I was going to die (I still do). Last month when I finally did 11:56/2 miles I had tears in my eyes for the last quarter mile because it was so awful. Yet somehow I keep coming back to it...

[@AFlamingSword]

Learn how to run Zone 2 ish. Running will be your pleasure, your joy, and ENJOYABLE. On top of that you can add workouts, but without that cornerstone of enjoyable running, might be difficult to enjoy this for the rest of your life.

[@Runliftpray]

@@AFlamingSword best advice!

[@kmshultz]

@@AFlamingSword For sure. Now, to be fair, JG is saying they run not for enjoyment, but for punishment and the thrill of pain. But running this way every day will surely lead to injury and chronic fatigue, which means periods off of running-and the mental misery that comes with that. I'm with you, Zone 2 for maximal enjoyment and sustainability! Then, only occasional punishment with speedwork.

[@jeff-ns2zj]

Lol got a David Goggins wannabe over here

[@JG_1998]

@@jeff-ns2zj never listened to him… plenty of other people have a similar outlook

[@Kayrunningandcoffeeaddict]

I don't like to drink anymore - because it makes my sleep not so good - which affects my running! (not everyone understands that I don't want to drink - but - I don't want to hurt my body!!)

[@Ayoj503]

I have suffered from plantar fasciitis for years.. countless trip to dr s office getting cortisone shots. Ever since I stopped drinking (18months) symptoms went away. Instead of drinking, I buy more shoes!! 😅😅😅😅

[@luking2644]

Very true

[@touchofclassfun6984]

Very true indeed

[@Nashkar0]

Really liked this video. I started running 2 month ago, 3 to 4 times a week. I was laid off my job, a longtime smoker and quite depressed. Instead of feeling sorry for myself on the couch all day I listened to my wife for once and bought running shoes for her and me and we just started running like that. Since then I totally quit smoking and will never looking back, I'm more focused on everything I do and generally more pleasing to be around. I was already a fit person so physically there is some change but that's nothing compared to what running does to my mental health. +1 follower :)

[@bestdayeverTV]

@@Nashkar0 awesome 😎 looking back, aren't you glad you started?

[@TheValonquar]

Vo2 max went from 47-55 in 13 months. Life changing.

[@toladep]

Dude that’s awesome. How’d you do it? Mine is VERY bad. 26. But started at 23. I’m obese and have lost 30lbs. Trying to get better

[@ssef3232]

could you describe how does this feel in your day to day? I'm working on mine but I'm not too sure of the effects I should be expecting

[@TheValonquar]

@@ssef3232 Im a new runner basically been running since last June. I did a c25k then 10k plan. During this time I improved my diet and sleep. Also quit nicotine. I ran approximately 3x a week during the first 7-8 months and smashed the treadmill during the winter months being CONSISTENT and improving my aerobic base. In April I did my first half marathon without a training plan. Now im running 4x a week with a detailed plan which helps alot. Key takeaways: Mind your training load so you dont overtrain/injure yourself. Be consistent. If you are a beginner work on aerobic base easy running miles. When base is established work on your speed I'd recommend a plan here. Vo2 max just naturally improved my easy pace went from 6:40/km to 5:45/km within this time.

[@flemingringhofer8378]

Yes dude please tell us what changes you’ve been noticing :)

[@NathanielWFittz]

Bro mine is 52 now from 46! Feeling way better

[@Kim-spiration-UltraRunner]

Good stuff here y'all! Listen to him, it's all excellent! I've been running for over 40 years...I'm turning 54 at the end of the month and am healthier and fitter than the majority of 20 yr olds! Let's Goooo!

[@JayFriedrichs]

@@Kim-spiration-UltraRunner that’s awesome!!! Wow

[@mckinafitzgerald8274]

i’ve finally started to run outside after letting my anxiety get the best of me & only have ran on treadmills. pushing myself and running outside has been the biggest game changer for me, and the mental clarity (during and after) from running outside is incredible. the freeing feeling it brings truly feels like a drug. it’s also helped me immensely with gratitude for my body and being able to move. if you’re able, i’d recommend it to anyone especially people living with anxiety and depression!

[@zoommiesbay]

Yeah theres something about feeling the wind rush by when youre doing a quick sprint. Or getting to the point when you can just space out when you run then coming to and realizing you've gone farther than usual

[@moosestubbings1853]

15yrs ago I had heart surgery(aortic root replacement)I weighed 452lbs. At the time. Since then I started hiking,excercising,and eventually running I lostv270lbs. I'm off all my Rx meds for cholesterol,hi bp Life's so much better when you get in shape I'm still running too 5-10miles a day I ran 6 races so far 3 5k's,2 bay bridge 10k's,and the baltimore 10miler. My mile time is somewhere between 9:30-11 min a mile I take it slow now that I have an aortic graft,but I still get all the benefits. I'm doing a 13.1 mile half marathon this november

[@abeeral-qattan5997]

Wow amazing 🤩

[@maggie0285]

You are an inspiration!

[@jordanalmond3458]

This is super encouraging! I just had my 3rd heart surgery at the end of May. Because of the heart failure, I was inactive and gained a lot of weight. I’m back on a workout routine and am trying to get back into running (I used to love it!). It can feel so discouraging starting from scratch but I want to run a 5k for my 36th birthday in October!

[@to6955]

So cool!!😊

[@nonyabiz8064]

Got sober in March of 2021 and slowly started to run. I was on every anti depressant and anxiety drug there was and was overweight. I ate for crap and had zero self esteem. I just turned 58 and I’m in the best shape of my life ~ I’ve never felt this good and now have a peace, calm, and self confidence I was seeking in the bottle. I run 5 miles 5 days a week each morning and it’s the best “high” I’ve ever had! Best advice I had when I started to run again was start each run slow and steady and let your body acclimate. There is hope and there is a solution!

[@jukerdanz]

Love this! I am 69 and have been running for 42 years. I was never an athlete but I love to run and have kept going through all of life’s challenges and changes. It has been an amazing part of my life and to be this fit at my age feels like an incredible gift. I do yoga and lift some weights too and hopefully will continue to be able to maintain being a runner for the rest of my life.

[@TriStarFamily]

I've lost 85 lbs so far this year, 3lbs away from my goal. As I got close to my weight goal, I started training for my first 5k as a goal to keep me motivated once the weight goal is reached. 6 weeks in and just finished 3 miles in 30 minutes this morning. I'm not "addicted" yet, but I'm pumped to be able to do more than I thought I could and shooting to break a 30 minute 5k on Labor Day! Great video!

[@GabbiPhoebe]

I’m so glad about what exercising did to my creativity, to my social life, to my executive skills… it improves everything in life basically . I actually like people into fitness because you can tell they have improved cognitive function, emotional health etc .

[@sanghaviraj01]

Working out in the gym from 24 plus years, but as a kid never played a sport nor did running as i used to get breathless very quickly and felt that i had some kind of hindrance, but from past 6 months i slowly started running in the open as i love nature, n my god it completely changed, i no longer feel that hindrance and my miles have improved so much, i have now successfully combined my weight training with running and cycling, its a game changer guys, just get into it

[@notheme3394]

I'm a female. I have a vest bc I'm a short female with little strength. So I have my phone, protective things, and snacks. Sure it's overkill but it's the only way it gets me out there feeling a little bit safer

[@sandytep4]

Same!

[@AllergicToAshAndDust]

​@@sandytep4I wear a vest when I run 12+ miles. It holds 1.5 liters of water, gels, waffles, salt tabs, and my inhaler.

[@Chelefea]

Same!

[@JayFriedrichs]

Just do whatever works best for you (: don't listen to crazy ole me

[@RE-ez9kv]

Yess exactly this! You do you girlie, I run shamelessly with my vest on. Living in a hot & humid climate I'm bringing water even on my 5 K runs & I bring bear spray as there's always bears even on the super popular trails here. Everyone is so different & lives in different climates, with different safety issues & has different fitness levels. I'm a huge proponent of running vests no matter the distance. Plus- the more stuff you bring- the more weight you're running with so technically its a bit harder of a run too hahah :P

[@hoiaapje18]

Music Tip to listen to while running: Drum & Bass. it's between 172 to 176 BPM and offers several different styles, such as Liquid, Party, Jump up, Jungle and Neurofunk. For beginners to this gerne I would recommend to start with Liquid drum & Bass to introduce yourself to the rhythm and flow on the beat while matching your cadence. Trutst me, its hypnotizing. Enjoy your run!!

[@marimarsilva4629]

I usually listen to rap but when I run trance music helps me a lot lol

[@giveuppulp]

got my heart broken, now i run every day. genuinely has helped so much.

[@shirleybroady]

I started running in 1979. Yes the first three months were hard but it was worth every step, every drop of sweat. I was 31 and overweight. I lost 20 pounds. Running changed my life. I started downhill skiing, water skiing, took a ballet class and got more fit for my life as an amateur dressage horse rider. I also did some traveling. My body changed in 3 months. It didn’t take six months but consistentency really was key. I didn’t “train” or do marathons. I ran 30 to 40 minutes a day 6 days a week and I did my own pattern of easy and hard runs. I ran to music and I felt a euphoria that was indeed intoxicating. I’m going to be 77 in a few weeks and the doctors told me I had to stop running last year when my MRI showed a lot of lumbar back damage, from spinal stenosis, herniated discs, bone spurs, etc. They wanted to do surgery and fuse 3 or 4 vertebrae. My mild and intermittent low back pain was worse and reached a stage where I needed injections for the pain. They worked for 2 years and a second series worked for 6 months. The next series didn’t work for 5 months until last month but I was told that running was partially the cause of my pain in addition to a desk job (retired) and horse training. I walk now. I have not felt a walkers high and while it does offer some fitness, it’s not the same. I do a little swimming and core workouts. So….then I watch your video and I confirm your predictions. My resting heart rate was 45 at one point. Now it’s 75. So……are my running days really over? What’s your take on this? Anyone have any feedback for me? This is a dilemma where I’m dammed if I do and dammed if I don’t. Thanks.

[@Corrans]

Shame sorry to hear...I definitely agree...walking isn't the same...you don't get that same feeling. I am battling with knee/hip pain currently when I run, so I have been walking instead and it's not the same. I get joy from running, walking just feels average.

[@jkc877]

It may be over but look back be proud of everything you did!

[@skippy7208]

Switch to cycling or swimming?

[@isabelleg9118]

Try rowing: but really focus on form at the beginning so as not to hurt your back.

[@shirleybroady]

@@isabelleg9118 I’m swimming. Thanks for the rowing idea for the cold months!

[@Panthersigma]

Running and walking usually 3-5 miles at a time has completely transformed my life for the better

[@SheriffsSimShack]

You can make that first week much more enjoyable if you start with walking. And then run walk. Maybe just run 1km of a 3km total walk. With time add distance running. The runner shouldnt be totally gassed after the run part. That makes more fun. The start into runnning cant be slow enough. The more gradual the better.

[@JayFriedrichs]

I guess I had hoped people were already walking 😁. Walk-jog-runs intervals are amazing though and a good way to get started. Any type of intervals is a great spot to start. Good tips!

[@SheriffsSimShack]

@@JayFriedrichs many are sadly sedentary and think that running is a good idea. But their fitness isn't even remotely there to run. And many pick up injuries just but completing 5k runs way to early and they run way too fast.

[@JayFriedrichs]

@@SheriffsSimShack working with 1,000s of patients over the years, walking is the best place to start. But I guess I moreover assumed the target audience of this video would be people interested in running. But totally agree, the first step is just getting steps up and going low and slow. In the description I have a video from Will o Connor talking about how professional runners run really slow (for them) zone 1 most of their training. So low and slow really is the game for injury prevention and building that base.

[@SheriffsSimShack]

@JayFriedrichs I come from a IT background and I have colleagues which are interested in running in principal. But i noticed that the fitness level is so low that running isnt even in the cards. Yet. They are totally exhausted doing a 10km walk. We are speaking about colleagues which are in their 30s. So after I started running I encouraged them to do so too. But they dont believe me that they have to start slow. They are totally gassed after 5km run/walk. They picked up injuries very quickly. I have a football/sport background and picked up running easily. Or relativily easily. my fitniss during the pandemic was rock bottom. But having some kind of sport background helps. Alone for the ability to suffer and dont think about it negatively. So ppl from 0 are having a real hard time starting out.

[@bestdayeverTV]

I hate to run, and that is why I run.

[@peezy1942]

Bro is David goggins

[@amendesquitado8733]

This is my reason why I started running too. Running is like my mortal enemy before. But once I started running/walking, it became my outlet.

[@bestdayeverTV]

@@amendesquitado8733 yeah I used to have really bad asthma and hurting knees, ligament damage. And running through it all, healed me, made me stronger😁 still hate to run though, every single time.

[@amendesquitado8733]

@@bestdayeverTV Me too. But it's growing on me. Now, I don't to catch my breath everytime I ran. But my shins are now reacting.

[@vibinvina4309]

Nice discipline

[@stephaniep4590]

I got a small capacity running vest specifically to carry water with me. I’m only running 10km, which is arguably too short of a run to need water. But, with the current summer heat, as someone that swells and dehydrates easily, I *need* the water even after pre-hydrating…I don’t need a lot, but 8oz of water halfway thru makes a huge difference on my ability to push through.

[@JayFriedrichs]

@@stephaniep4590 that’s great! What ever works best for you! There’s handheld bottles too that might work nice for you

[@stephaniep4590]

@@JayFriedrichs I personally don’t like running with anything in my hands or the added weight at the ends of my arms, but I see lots of people running with them! I don’t always take the vest with me, and definitely prefer having a minimal belt for just my keys and phone over a vest, but as someone with multiple chronic illnesses, I’m very grateful to have the option to carry extra items based on what I think I need on a given day, especially when that is the difference between if I go for a run or don’t.

[@JayFriedrichs]

Running is literally life changing y'all 🤠 make sure you run on over to that like and subscribe button 😏 I hope you enjoy, I found this so fascinating.

[@warrenl3545]

It does make you feel better. It does help people with serotonin issue. My with knows if I haven't ran enough. It also gave me imposter syndrome and body dismorphia issues. The runners high is more like chasing the dragon for me. A handful of times a year in sections of training blocks you hit absolute zen, the other runs you are waiting to get back to that. Keep with it.

[@parkerliang]

After lockdown, I brought myself a ticket to run a 100km ultra marathon. Never ran before. Video game couch potato. The race got me off the couch and start getting my body in condition for the race. Once I have finished the race, I don’t want to lose my super power.

[@tnewsome9121]

I am 52 years old now. I started running last year. I have run before but not as a hobby. One time, I ran a 15k in '06, without any training. I completed the race but the soreness afterwards was like anything I have ever felt! I also boxed when I was younger, so the idea of running wasn't unusual. Anyway, I ran a 5k in June of '23. After that race, I jumped the gun and decided to try a half-marathon, which was scheduled for Dec '23, so I was able to prepare. In between, I took on another 5k in November '23. This year, I did a 5 mile race in February, 15k in March, another 5k in June, 5k on July 4th and have a race called the Tour De Pain, scheduled in August, which is 3 races in 24 hours (4 miles on the beach, 5k and a 1 miler). I also scheduled another half-marathon in October and closing the year with another 5k. I may try my first marathon in February '25. The running has been very good for me. It's helped me mentally as I push through some of the prep I do, such as conditioning days of 800m 6x at targeted race pace. I also do cadence drills, magic miles and gliders. I learned all of these methods off of KZbin vids. This weekend, I am up to 11 miles for my long run on Sunday, as that is part of my half-marathon prep in October. I don't care about the time. If it takes 3 hours, it takes three hours. The days of wanting to impress with times during prep are over. I enjoy running.

[@blumperjoe8920]

Good luck. I signed up for a HM upcoming weekend. I ran 14.7k on Friday and wanted to run further!😅

[@monke6669]

Hey am a newbie in running, Started running for weight loss but now am just running for the feel good factor. Great video by the way, informative and encouraging.

[@AconcernedUKcitizen]

With 15 years of alcoholism and cancer I decided to start running, it's tough after contracting long covid 3 years ago however incrementally my 5 km times are coming down slowly. Age isn't on my side being 57 with an arthritic hip and ankles I'm still plodding on with it.

[@SatIre-t6z]

November of 2023 I started running. I ran over 800 miles this year but I wish I’d love it more. I love walking but running is something I’m still not loving. I’m 36 years old guy 5:10 215 pounds and my best 5k time was just under 26 minutes. But running is a struggle. Wish I’d love it more.

[@Bweyg]

I started taking running seriously in my sophmore year of XC and ever since then (2 years now) I don't think I would switch to anything else. Especially when I found out recently I love running on trails, forest trails, as Robin from the Teen Titans show said about Ravens cloak, "It feels... safe, comfortable, hmmm quiet. Oooh so nice and dark in here." No sport in my life has given me the same satisfaction or happiness as running as, it just feels so natural and easy for me. Of course there are hard workout days that I do that feel tough, and sometimes even on my easy days sometimes I don't feel the best, but everyone has those days at times, most of the time though I feel great! I want to continue this sport forever, the idea of being able to run fast for a long time really sold to me. Plus I've never felt healthier, and on top of that, healthy foods that I didn't really find that great in taste, somehow I'm actually enjoying those more than sugarey foods. Something about the taste of food completely changed and I have no idea why, but I'm absolutely Mcdonalds, "I'm lovin it!".

[@d2h655]

I really appreciate this. This was really needed, I am someone who is constantly up and down in weight and was looking for motivation for a lifestyle change. Consistency is something I've lacked which is why no discipline was ever formed for me. This video has seriously changed me. I will be coming back to it over and over again. Thank you.

[@KC-2049]

it's so true about the runner's high not happening straight away. I remember when I first started running, after a few months I remember so clearly this one run I was on where I was like "well I set out to do 10 k, I just did so I can go home now... oooooor..." and then I ended up running straight through another 2-3 km, the longest distance i had done at that point and it wasn't even a slog, it was effortless. it made me so happy and I'll always remember it, been chasing that ever since lol

[@chrystalbailey5174]

I’m starting to train for my first half marathon. And I literally cried after running 6 miles today… 😂😅

[@JayFriedrichs]

@@chrystalbailey5174 the pain cave is real - bet you felt good after!

[@dennisrobinson8008]

Congrats

[@DavidLoveOfficial]

You got this. The adrenaline on race day will give you extra energy! 🔥

[@dennisrobinson8008]

Probably felt great

[@IssieAndLife]

One thing I’d like to add for beginners Couch to 5k is great. You might not reach 5k by the end but it sets you up with a plan comprising 3 days per week. Personally I couldn’t run more than twice per week for the first 3 months - I was active when I started but my body was so sore adjusting to a new and more intense form of exercise! I started 9 months ago and agree with pretty much everything you’ve said, in my first 3-6 months I could feel this newfound resilience and tenacity when I faced challenges in my personal life and at work. Given I normally struggle massively due to mental health, I’m finally at a relatively normal level haha.

[@IjaneaJoseph]

This video is done in pure excellence. You established authority. Leaned on others authority. Used great videos and B-rolls. Your points were backed up by research etc. so good. Thanks for sharing. Don’t think it’s by accident this popped up Especially after I decided to go on a run yesterday which I don’t do and I felt great and energized

[@basyboy]

Wow, this might be the most insightful and to the point video about running on youtube. Amazing stuff

[@mayurpurbi399]

Who are you man ? I mean where were till now, you made running look like so wonderful from all aspects, wether psychological, psychological, holistic. Jay you spoke so humble. I love you bro ❤💯

[@mayurpurbi399]

Can I have your Instagram handle?

[@twiston43]

The best running video I have watched in quite a while.

[@JohnDoe-g7i]

I switched to boxer briefs and that eliminated all chaffing issues for me. Might not work for everyone but it's worth a try if you have that issue.

[@Healthy_Lifestyle_Advocate]

Running is high impact. I would love to run, but after two major car accidents I can't run. Riding my stationary bike is my alternative.

[@Stackmodechris]

May Allah bless your heart keep grinding 💪

[@Healthy_Lifestyle_Advocate]

@@Stackmodechris thank you! God bless you

[@avavanvalkenburg388]

Thank you for your honesty and simplification of running, ppl rly be doing the most with gear shoes and what not which can be fun but it’s not necessary and I appreciate your motivation and this whole video 👌🫡👍🏼

[@JayFriedrichs]

@@avavanvalkenburg388 so true. And thank you 😊

[@jryanbarnhill]

Great video! My advice for choosing a pair of shoes; I’ve been running consistently for 10 years and I’m currently on year 5 of an everyday run streak so, people ask me about this a lot. I agree that the right pair of shoes is a very personal choice but you can speed up the process of finding the best pair quite a bit if you are systematic about it. Cushion and Heel drop are, in my opinion, the two most important attributes of a running shoe. For your first pair pick a shoe with medium cushion and medium heel drop. After that go with high cushion, high heel drop. Next try low cushion, low heel drop. This will give you a feel for how these two factors affect the feel of the shoe and should make it much easier to narrow down your choices. Once you have your preferred cushion and heel drop figured out, just start trying different brands. All the premium brands make good shoes, you just have to find what feels good to you. I probably went through 20 different shoes before I arrived at the ones that felt perfect to me and I still try different ones now and then just to mix things up.

[@jacquesdutoit7373]

Great words of wisdom! I started last March with the aim of just doing a half marathon, it became so addictive, I just finished my first ultra marathon last weekend, and I’m already started training for my next ultra in November a 50 miler 💪🏻

[@JayFriedrichs]

That’s so awesome.! How far was the first ultra ?? Congrats

[@jacquesdutoit7373]

@@JayFriedrichs first ultra was 50 kilometres or 32 miles

[@JayFriedrichs]

@@jacquesdutoit7373 that’s dope!!!

[@KarolinaLopez]

Thank you for such a comprehensive video, I'll keep watching it as I start and go through my running journey

[@brook.ashcraft]

As a basic/beginner runner, I find including some sprints in my run/walks, I get the runners high. There's just something about giving all out energy and running as hard as you can that really makes you feel good. I love sprints (on my terms)

[@maxpower2631]

Thanks, this was a great and very informative video. I too, have caught the running bug & will be running my first 55K Ultra through the hilly jungle of Phuket next month. For me personally, a running vest is an essential piece of gear, especially in a tropical environment. Most trail runners and hikers I know use them. Being a westerner & not having the genetic adaption to the heat & humidity that the natives have, the sweat that pours out of me is unreal. With a running vest, I can pack at least 3 litres of water & electrolytes - & I need it for those long training runs where there are no aid stations or anybody around for miles. Dehydration is not a state you want to end up in while running, and running vests solve that problem, plus they can hold a lot of other useful gear while being extremely light. Of course, running gear at the end of the day, is a very personal preference. But in my experience & amongst the trail running/hiking fraternity here in the tropics, a running vest is an indispensable piece of equipment. Just my two cents worth.

[@LanceWinslow]

Been running all my life, and I must say, I agree totally.

[@adamkempson7164]

Been a big runner for 2 years, really been pushing myself hard over the last year, done multiple half marathons all while being a first time Father last year. Not ran for 5 weeks now after having a crippling lung infection. Hoping to get back at it and train for my first marathon 👊

[@melimelmelimel]

Haven’t seen one of your videos in a while! Glad the algorithm brought me back to ya! I thoroughly enjoy your content and feel energized/motivated after watching your vids👏🏼 I’ve always hated running but last week I just felt all this tension and just had to get out of the house and go on a run. The first time a run actually felt therapeutic and boy oh boy did it FEEL EUPHORIC. Def gonna implement it into my routine🏃🏻‍♀️💨 thanks for sharing😊

[@mojikatofficial]

Great advice man ! You are really bringing good content that instead of making us begginers feel.bad we feel encouraged , thanks a d keep up

[@JayFriedrichs]

@@mojikatofficial glad to hear 😊

[@MrHaHannes]

big shoutout - really good research and video structure!

[@LeonardStxne]

You’re so right about the running belts. Most definitely do suck 😂 I ordered the one you linked so fast

[@zoesinclair7021]

I would also recommend high quality running socks in addition to good running shoes - will help prevent blisters etc. especially on those longer runs

[@dennisrobinson8008]

Do you have links or recommendations??

[@joyalways1179]

My garmin says I have the fitness of a 20 year old, vo2 max is 41. I have been running most of my life. I am 61 years old, rhr 38. Running is the best medicine!

[@stephaniec1720]

This was such great info - thank you!!

[@JayFriedrichs]

Thank you (: comments like this are exactly why I do this!

[@anaparedes3006]

Love running! Amazing tips, wish I saw this video earlier. Unfortunately got a femoral neck stress fracture back in early May and am currently off running per Dr. PLEASE REST!!!! So important

[@ilianaonish]

Good points! I use a running vest on long runs because a belt is uncomfortable and always falls off. It’s nice to carry keys/chapstick/phone and snacks & pepper spray. Do whatever works for you. Sure I don’t need a vest but it’s comfortable and I like it. 🙌

[@JayFriedrichs]

Exactly! Glad it works for you.

[@fritzkramerkramer7855]

wow you have brought the editing to a new level!

[@stevie6900]

Thank you for making this video! I’ve only been running for around a month now, a few times per week. This video helped me find motivation to run more consistently going forward. I’d absolutely love a training guide for half marathons.

[@deetalkspodcast780]

Got into running last year when challenging myself to run my first half. Besides an early injury from overtraining I haven’t stopped running since!

[@ashleynhill3998]

I love all your video. I went down a rabbit hole 🕳 most of the day. Thanks for the great content. ❤

[@JayFriedrichs]

@@ashleynhill3998 thank you. 😊

[@yayoyesyyou]

running saved my life

[@timelessadventurer]

Thanks for the video! When it comes to running, just start! Play music/audiobooks/podcasts and just have fun!

[@jamestheredd]

Okay you had me with the Muse groove at the beginning. I hope to see you continue to grow, man! Great video.

[@JayFriedrichs]

Hahah glad you liked it and thank you 😊🙏🏼

[@ghgnj]

This video is fantastic. Finally a humble explanation of the benefits of running. To many douchey influencers out there. I think you're world will change for the better if you get a garmin + chest strap hr monitor.

[@gearsghoul4500]

Awesome video Jay! I'm a male student nurse and have been watching your videos since I started nursing school. I think this video gave me the push I needed to start this great new hobby, running. I have been training for a marathon since this video. I can't wait to get into longer distances. I did my first 10k yesterday. Cheers to you and to running🏃🏃. I'll definitely stay around to support and watch your content. I would love to see more videos about running.

[@nunisnowden]

Love this video! I’d love more about the physiological benefits of various exercises (lifting, yoga, dance, etc)

[@JayFriedrichs]

@@nunisnowden that’s a good idea - stay tuned 🤭

[@robgarcia1631]

Excellent vid 🔥 🔥 🔥 🔥. Thanks for the encouragement as well as all your helpful tips

[@Leme994]

Compression shorts with side pockets are a must for me. I actually wear a pair of 2in1 shorts from adidas so I don't have to wear normal shorts over the compression ones, and they don't block the side pockets

[@shannonmaeswartz5316]

Thank you for this video! You made some fantastic points.

[@nikkidoria9625]

Great video! Very motivating 😊

[@JoJoArci]

Listening to this while I run 🏃‍♂️

[@sunce0072]

Thanks for this. I like to mix running and cycling. When I'm at work I spend all day on my feet with lots of walking so at 56 I prefer to include some cycling to give my joints a break. So running, cycling, and weight lifting.

[@yeloautosports]

One thing I find running does for me is keep me accountable to myself and keep disciplined. Then because I'm disciplined with my running, it increases my discipline with everything thing else in life. Disciplined at work.. more disciplined in relationships... disciplined in eating right.. etc.. The positive effects are 360 for an overall better life. Get some!!

[@MountainRhode]

Great video. The emphasis on persevering over the first few weeks is spot on

[@jonestacara]

This video has convinced me

[@whitewolfwoodcrafts]

Helpful, inspiring, and well done. Thanks man!

[@dennargary]

Thanks for the video! And Go Duke! 💙

[@COYOTEEXILE]

That outro was me and my girlfriend back in the day 😆. One of the only Portland Oregon big winter storms we had.

[@JayFriedrichs]

@@COYOTEEXILE no way hahaha 😂 glad to have you here !!! Always makes me laugh 😂- in good fun of course

[@MrMukti80]

This was helpful, very detailed, thank you!

[@JayFriedrichs]

Dropping another soon (:

[@CarlosGonzalez-ro2ow]

This video was very motivating, making me realize how much we overthink running. But that feeling after running when your heart is pounding hard asf, you get home drink water, take a cold shower, and take a long nap. That has got to be one of the best feelings ever better than being out drinking with people that don’t give a single fuck about you.

[@norcalchrismeister]

Nice vid. I mountain bike and road bike and have added in a few running sessions each week (long jog and sprint workout). I feel like I'm in better shape now than when I was just cycling.

[@JayFriedrichs]

That’s a really good split to reap a lot of rewards. Mountain bike is one of my fav cardios. Adding the sprinting and long run is perfect cherry on top

[@JohnBirtchetSharpe]

Good post, with five years in my current stint , a lot of good advice and information.

[@stanislavbalvas3230]

After a quite long running session I’m feeling such an euphoria that I’m literally starting to cry from happiness

[@victorfernandoguevarra5495]

The last clip broke me. Saw it before but you selecting this as your last punch is something else. 😅😅😅😂😂😂

[@Flonnethefallengyal]

Watching this while building back a steady jog. When i was on top of it, i jogged for 15 minutes straight. Which is a lot for me. Around 5 years ago I would stop around 30secs at most a minute😊

[@DavidLoveOfficial]

Excellent work man.

[@jasonblack6059]

Absolutely love listening to you, you are interesting! That's rare in this genre. Keep up the great work Jay.