How To Run Faster & Injury Free

[@arisonbiolchi5657]

Such a complete guide, and all for free!! That's a service to society. Amazing, thank you Göran! 🙏🏼🇧🇷

[@goranwinblad]

My pleasure! 😊

[@yannicsturm6048]

3 hours of structured and professional advice - presented by a likeable coach, all for free... i dont think people are aware of the value of this upload

[@goranwinblad]

Thanks for the nice words

[@laurengrantmusic1933]

Truely!! ❤️

[@brucetharp7610]

In my day ( the late 50s and 60s) a coach was someone who got you injured. The advice given here is priceless!!!

[@terraflow__bryanburdo4547]

Same time of advice as my first marathon in 1975! About to go for a 20K easy forest run on my 68rh birthday🥳

[@Yorka999]

3 hour advice video from Goran?! That's my weekend sorted 👏

[@goranwinblad]

😁

[@magnustrouw]

3 hours. So generous. Thanks for putting all the time and effort! Very inspiring. Merci

[@goranwinblad]

Thanks for commenting and supporting glad you liked it!

[@MattyHalloween]

Goran Winblad’s feature film debut!!!! I’m here for it!!! Two thumbs up from me!! 👍👍 seriously man… I deeply appreciate the positivity that you put out into the world. Definitely insightful but it’s also inspirational. I’d say we need more voices like yours… but there’s only one Goran Winblad! Great video!

[@goranwinblad]

Thanks makes me very happy to hear 🙏

[@clipper6429]

It’s taken me so long to finish this video after re-watching parts of it over again. I love Goran’s approach to running!

[@goranwinblad]

Thanks for watching, makes me very happy to hear, good luck with your training 😊

[@mpg1015]

Thank you so much for this video. This, along with your entire channel, is easily one of the most comprehensive, well-researched, and free educational resources for runners I have yet encountered on KZbin, conveyed by an endearingly positive presenter with great video editing. Well wishes and continued happiness in your running and coaching career!

[@goranwinblad]

Thanks for those kind words happy to hear! And thanks for your support of the channel it means a lot! 😊

[@tomi8347]

This video should have at least million views... Best training quide on YT. Thank you Göran!💪🏻🇵🇱

[@erinb4919]

Wow, I thought the time stamp was wrong the first time I looked at it 😅. This is so great and so much information. Must have been a tonne of work. Thank you!

[@SherryJav]

Just watched the whole 3 hours. Thanks for the amazing content.

[@melissab1148]

This is such a gift. Thank you! I’m not a runner but it’s my goal for next year. Years ago I did a 10k, but I was not in shape and not prepared. I am not in good shape today, and always believed that I could never run. But this video inspired me to check my thinking and realize my failures were a lack of knowledge and proper training. I started researching running yesterday for the first time here, and the algorithm brought this video to me today and I’m so thankful. I’m taking notes and already can see the plan I was going to do without this would injure me and be full of disappointments. I know this was a lot of work for you to make this but I sure appreciate it and it will help me get healthy. And go slower, and prepare appropriately. Thank you from California. I’ll find you in Patreon!

[@lidasheppard4968]

Great video ! Thanks 👏👏👏

[@RoseAnneLivao]

Your advice on injury prevention and speed training is exactly what I needed. Thank you for sharing your expertise, Göran! 💯

[@johanrg70]

Just wanted to add my own personal experience. The “10% rule” for increasing weekly running distance is a popular guideline, but it’s worth questioning if it’s realistic goal for you. For beginners, this approach works well. You alternate running and walking or gradually increase a 3km run. But applying the same 10% rule to progress from a regular 5km to a half marathon is a big leap, even if you have been running 5-10km distances for a longer time and especially without consistent strength training for several weeks before the training block. Be very cautious. What often happens is that everything feels fantastic, but the next run, you’re dealing with an injury that forces you to stop completely. It’s rarely a gradual issue, injuries like this tend to appear suddenly and can leave you sidelined for weeks.

[@PaljasJalka]

Well done Göran! This is what I have been searching for long time and needed also coz of couple injuries. 😅 I really like the way you explain all of these topics. You have calm and happy way to make these videos and I really like the way you make these. So keep going! Br Jani from Finland!👋

[@zenbikerider9414]

Thanks!

[@goranwinblad]

Thanks 😊

[@alboreham388]

This really is the complete package. Thanks Goran 👊🏼

[@Klkara57]

I watched it ones. but some chapters I watched even 3 times to absorb the knowledge xD Thank you very much for so informative videos 😃

[@BrankoPodboj]

Thanks

[@goranwinblad]

Wow thanks for your support it means a lot!

[@thomaswilhelmsen2621]

Wow - nå har du overgått deg selv, Göran! Alt en mosjonist trenger å vite i en video 🍿 Kvalitet i alle ledd 👏🏻

[@goranwinblad]

Takk 😊

[@danjohnson9821]

Lots of great tips. I especially appreciate challenging uphill training. Thanks as always Goran. All the best to you in the year ahead!

[@goranwinblad]

Thanks, all the best to you as well!

[@philluke56]

Fantastic video, great watching. Loads of information thanks for the time and effort you have put into this video.

[@maximvanwelkenhuysen5570]

Congrats with this huge video, it's been very useful! I've recommended it to about 10 people ;) Keep it up, Göran!

[@goranwinblad]

Awesome, thank you! 😁

[@TheHenryPlunketShow]

Wow, Goran. What a great holiday gift to the running world this is. Thanks so much for putting that together. I appreciate how much work that was. All the best to you and your family in 2025. Cheers from Toronto!

[@chinpoeykhoo6261]

Prefect video for coming New Year celebration long run!

[@goranwinblad]

Haha yes! Hope you have a great run!

[@ALD2493]

Great ideal guide for all runners across the board, from a beginner it provides all the insights to make running enjoyable and injury free (as possible), great videos as always, learned a lot by watching you and sharing your views, since I started running.

[@pvln12345]

Thank you very much for taking the time to share these tips. We definitely appreciate it.

[@fisfisarenskanal]

Tack för i år 🎉 lite poddtips också. Gött. ❤❤

[@omfgbbqlol]

The GOAT 🐐 such a nice treat getting everything in a single video 👍🏻

[@goranwinblad]

Glad you liked it 😁

[@andershoenisch1665]

Thank you, Goran! Awesome video

[@catosteinnes483]

Dette her er fasit! Kommer til å se denne mange ganger, stå på 🙂👍

[@nickbloomfield4236]

3hrs of the best - thank you very much

[@StephenMarkTurner]

I'm 68 and I only run a few miles per week. Injuries take much longer to recover from than when I was young. For me there are no downsides to warming up more than strictly necessary. Thanks for this great presentation Goran.

[@tomwortel8015]

Absolutely amazing document Goran, just finished watching the entire thing. Took me days, but fabulous work👍

[@goranwinblad]

Thanks a ton for watching and supporting, glad you liked it!

[@OsloVM60-64]

This video should be compulsory for all new runners. And it is for free! Thanks.

[@SharaRuns]

Amazing video. Love the science-backed evidence. Thank you.

[@ОлегЯцук-е2ю]

Wow, what a a valuable and pro recommendations! Everybody can find something very interesting and important here. Thanks

[@goranwinblad]

Thanks glad to hear!

[@jamescarroll5979]

Thanks for developing an excellent training video. Very sensible and comprehensive advice.

[@goranwinblad]

Glad it was helpful! 😊

[@oscarflix]

Definitely a video for all the "new year's resolutions people" that has running on their things to do list.

[@goranwinblad]

Yeah hope it can help some of them 😊

[@MrSquigler]

This video was my best christmas gift :)

[@PietroSurjus]

It’s Christmas all over again! Amazing gift for us Mate! Thanks !

[@goranwinblad]

Happy holidays! Glad you liked it!

[@jassaljs]

Hello? Today? It is always on Sunday😲Welcome and love your channel🤗

[@goranwinblad]

Hello! Yeah this is a bonus video where I have sorted all of my «best lessons» into a long video hope you like it 😊

[@ricksanchez147]

Just started, but this is awesome!

[@gabydiehl8314]

You're a gem Goran. Thank you!

[@goranwinblad]

You're welcome! 😊

[@Okay_mate]

Loved the video, such a good resource and structured really well. You're easy to listen to.

[@goranwinblad]

I appreciate that! 😊

[@nv1t]

The nicest running sessions i had where 15-20km trail runs in the saxonian swiss with a really slow pace. sometimes uphill walking. i had fun and wanted to stop to take photographs and just have fun while running.

[@fonsschoemaker2577]

Not only steady increasing the training amout but also variation is important.

[@Patrickmax007]

I’m starting my run from this Sunday and I’m super newbie so let’s see how goes 🤞

[@kristo5747]

59 yo runner here. Aerobic, zone 2 runs are extremely easy. 10 miles (16 Kms) run yesterday. Speed work however makes me nervous. I enjoy it but I am always worried about getting re-injured. A Hip Labral Tear followed by a Hip Flexor Strain right before COVID took for ever to heal and I am extremely tentative about pushing myself on the track again. Thank you for the amazing content, Coach!

[@zlmdragon.]

1 sprint a day

[@jonaskolle7973]

That‘s a complete Movie! Thanks

[@goranwinblad]

Thanks for watching 😅

[@christianjagers6657]

this video is a real win, thank you for that!

[@goranwinblad]

Thanks, glad to hear!

[@_chimera_]

Baltic accent has got to be the best one🎉

[@bluedew]

This is GENEROUS! Thank you very much! Arigato Gozaimasu!

[@goranwinblad]

Thanks for watching 😊

[@henriktvetenlunde2017]

Great summary of many great videos!! Curious to what new content you will bring to the channel in 2025 after this amazing all-in-one summary about running🙌🏻

[@goranwinblad]

Thanks! Lots of new videos coming in 2025 😁

[@kitingholger9826]

Thanks a lot and Congratulations for awesome video! So much fact based knowledge - recommended for any runner

[@goranwinblad]

Glad you liked it! 😊

[@zenbikerider9414]

So easy to send a few bucks, thank you for this.❤

[@goranwinblad]

Thanks for your support ❤️

[@jkc877]

it may be that injury prevention is not proven with a decent warmup (10-15 minutes) but i've found that it makes the run itself easier (less little pains or soreness) and recovery post-run is a lot better

[@JBuchmann]

Amazing compilation, thanks so much!

[@goranwinblad]

Glad you enjoyed it! 😊

[@ulfeliasson5413]

Been asking myself that question for 30 years. Ahh, to be injury free and young again

[@lefterisnydras4860]

Amazing video, thank you very much man, you are a blessing!

[@goranwinblad]

Thanks for your support!

[@rafvissersraf]

This is amazing oh my god, thank you so much!!!

[@b-m-yannick-w5034]

Awesome Video 👍 Thank you so much 🙏

[@goranwinblad]

Thanks for watching 😊

[@Justin._Trudeau]

Wow good job i didnt watch the video yet. Everybody like this vidéo and comment thats hard work!

[@David-CoolDave]

Nice. This looks fantastic!

[@goranwinblad]

Thanks!

[@nikhilm6669]

Thanks for the amazing video! Do you have a video on how to deal with shin splints? If not, can you make one please. 30% of the runners suffer from it atleast once in their journey.

[@reformed_attempt_1]

Holy moly! 3 hours! Let's gooo

[@goranwinblad]

🥳

[@Ohtaror]

Thank you for this great video. Maybe a weird question, but how many running cloths do you have? And how often do you wear them? I'm asking you specifically since you run once or twice every day.

[@wengleontham8570]

Amazing video!

[@goranwinblad]

Thanks!

[@potblack7951]

As a runner… I clearly hear a runner in you that has had serious running injuries…and your advice on here is absolutely CORRECT for any running enthusiast…if they don’t listen now they will eventually 😂..

[@Strizzle81]

Great content!

[@goranwinblad]

Thanks!

[@roideterre]

I liked it before I even started the video 😆 But I won‘t take it back now.

[@goranwinblad]

Thanks for your support 😊

[@Ericnorify]

I struggle alot with injuries because I push myself too hard. My pain threshold is high so I don't "feel bad" when having 180 bpm but I pay for it in the long run... So I really need to hear the stuff about forcing myself to do slow boring runs more often 😅 Tack!

[@goranwinblad]

Varsegod, glad it was helpful!

[@altctrlkeyboards]

great video

[@goranwinblad]

Thanks!

[@kduty236]

I only do static strech after hard run and sometimes after leg workout but dynamic strech is a must before every run 😂 and no injury whatsoever

[@theholisticdog3381]

I will definitely hit that subscribe buttom 😜 I'm already a subscriber, just fooling around

[@huili4364]

What about warning up to prevent injury? Thank you for all the advise

[@m.fathirarrabi7750]

Thanks bro❤ 🇮🇩

[@HA3MISH]

THE GOAT

[@TheZweric]

I'm not even halfway through, but first of all, already learned a bit! Especially the importance of core and toes strengthening. But I have the question about range of motion. You do your squats and calf raises very limited. If you went ass to grass on barbell squats and stood on a ledge for the raises you'd challenge your muscles along the deep range, loosening them, strengthening the knees and training the calves for powerhiking uphills in ultras. Wouldn't that be more optimal?

[@Backstoner]

Say Göran, what do you wear in the cold winter time? I start running in the winter and even with the onion system, i got on some parts on my back, cold.

[@altctrlkeyboards]

can you tell me what video gear do you use? I think insta 360 and some camera? what lans? I like this blurry background ;)

[@goranwinblad]

Yeah insta 360x3 and sony zve1 mostly paired with sony 20mm 1.8 and sony 35mm 1.8.

[@snokalo208]

A few weeks after my knee stopped hurting after a light injury I slipped on a frosty morning and now my knee hurts again 😢 It’s fine while running and walking but I can’t squat

[@matthiasvanark5713]

How do you calculate your hearrate zones when you know your maximum and minimum heartrate? Using the maximal heartrate method or using the Karvonen method? The Karvonen method gives me a much higher heart rate in each of the zones. But does the same zone 2 training advice for remain with this method?

[@davidms3729]

I’m increasing milage and currently running around 70km, I was running 50-60km before, I added a long run around 21km every Sunday. What would be a super short and slow run for me? My 10km pr is 37:18 (3:44pace), like a 6.5km run at 5:30 pace? That would be for my 7th running day or recovery day

[@ulfeliasson5413]

I stretchad my hip so hard it broke something, or whatever it was. Been limping for 5,5 years. Not a thing showed up on the Xray 3 years after

[@Slacktarn]

Har du några tips hur man ska träna för att bli så bra som möjligt på orientering? Springer i H16 för Alfta Ösa Ok.

[@paulbeach6179]

Currently 35:12 hoping to run sub 34 on 26th January.

[@TheZweric]

did you succeed? :)

[@paulbeach6179]

@@TheZweric no it was too early for me, didn't feel good on the day, we move on to a half late Feb.

[@TheZweric]

@@paulbeach6179 aw sorry, as long as you learned from it it can still be a win! Onwards!

[@grider46]

Hi ! What Nike s are at 50:42 ? Thank you for your content !

[@goranwinblad]

It´s the original version of the Alphafly

[@grider46]

@ Thank you !

[@theholisticdog3381]

Sub 30min 5k? Isn't this totally wrong? That's not fast, what was the details actually?? Can you please say his name and what distance and time in text? Edit* Andreas Almgren 12:50min and 94s of a second. 5k

[@goranwinblad]

Yeah sub 13 min 😅

[@OneAthlete_mindset_app]

Really appreciate the depth of knowledge in this! We’ve been building an app to help athletes improve mental focus and recovery with guided visualizations and an AI journal. Runners especially seem to love it. It could be fun to explore a collaboration-mind if I send you an email?

[@shansingha]

thank you for the deep insight

[@hanyas-k4u]

Thanks!

[@goranwinblad]

Thanks for your support and glad you liked the video 😊

[@nndb9639]

Thanks!

[@goranwinblad]

Welcome! 😊

[@kblairmilliken6550]

Thanks!