Are Long Runs Bad for Your Health?

[@onkeltorNOR]

I know I should probably cut down on the long run-mileage, but I mean.. Come on now. Don't just say it to my face like that. Way too real. Great video, tho.

[@kevindecoteau3186]

I am 60 years old and just getting back to running after the summer off, it is a challenge for sure but hell, I have limited time left on the earth. Fast, slower, walking doesn't matter. I am alive and moving.

[@Fearless-ex4iv]

Kevin Decoteau Keep running and you will have 40 more years to live.

[@lihchan1539]

Yes FEELING ALIVE is the reason I 🏃‍♀️

[@jcolumbiap]

Well said Kevin!

[@MrSmallpoxSatan]

Amen!

[@northwestlife2794]

Why a limited time left?

[@plusbonus1165]

Best to run within your threshold and listen to your body. Run for health, not medals .

[@JosephWheeler14]

Mr Zeus enhancing one’s life means different things to different people, though. You like running 10ks, some people like running 100ks more and are aware of the diminishing returns.

[@mahatmagandia4858]

These extreme challenges push limits of humans as a whole like in every field.

[@jacobomolins9447]

So true. But more people seem to listen to their Garmin these days than to their body...

[@Alex.1739]

Short runs scare me more (5/10k) when you're running 100% and youre absolutely wiped out when you finish

[@bramhartsuff1903]

Same. I'm in high school and I get more nervous for 5k races than I do for 10 mile or half marathon races

[@runningthroughit9151]

Recovery is the name of the game, 18 milers are necessary for marathon training but letting your body recover and working on your mobility in the meantime will help you keep your mobility and feel healthier in general.

[@larrymonaghan7318]

“Earn the ability to do”. Perfect! It has taken me 5 years to be able to run 6 miles (my long run) without injury or losing my form. Great vid

[@notapro968]

Thanks for advice I often tend to do longer than required runs because I love long runs so much. Great video!

[@iliketosteal]

Listen to him. My ankle was once the size of a grapefruit

[@paulcook7426]

There's a huge flaw in using no more than 20 to 25% of weekly mileage, in that anyone only doing 4 runs a week, 25% would equate to each run, only 5 runs a week and that's 20%. I'd say a huge proportion of recreational runners aren't doing more than 4 or 5 runs per week.

[@ReimerKeith]

Exactly. A recreational runner doing 5-5-5-5-0-10-0 has a long run equalling 33% of weekly miles. The rule pretty much means no half-marathons unless you run 45+ a week, which doesn't match reality or most novice to intermediate plans.

[@dianamcmullen3659]

Is it "flawed", or is it possible recreational runners are simply not doing what's advised? Just because it's how many people train doesn't make it compliant with the rules of thumb. The reality is, your average recreational runner gets injured at least once a year...many injuries require substantial time off running. This is often due to a lack of compliance with what those general rules of thumbs are. I think 20-25% of total weekly equaling the long run is about right. Where it doesn't necessarily apply is when people get WAY up there in mileage...for example, ultra runners. When we're doing 80-100 mpw...and we're training for 100K or 100 miles....we are not going to top out at 25 miles as our longest long run...nor are we necessarily going to want to INCREASE mileage to comply with the rule of thumb.

[@8draco8]

@@dianamcmullen3659 Nope, 20-25% is not right. If you think that 20-25% is right then average marathoner should do 80-100 mpw in peak weeks, something that you just said that only crazy ultra people are doing. Even Hal Higdon, a guy whose training plans are regarded as gold standard is asking (in peak week) for 50% (for marathon novice plan) and 32% (for advanced plan) of weekly mileage on the long run. Training for marathon require you to do couple (at least two) long runs around 32k/20mil long. If going with assumption that long run supposed to be 20% of weekly mileage that would mean at least 2 weeks in the training plan of 160k/100mil so even when training 7 days a week that would be 6x21k(a half-marathon) and 32k on Sunday, that's just ridiculous. Further more, starting with 20k weekly mileage and keeping the golden rule of increasing your weekly mileage by 10% it would take 24 weeks (5 and half months) to reach 160k weekly mileage and that do not include low mileage/rest weeks, with those the whole training plan would be 6+ months not usual 16-18 weeks.

[@Tempest1888]

@@ReimerKeith Doesn't he have a long run equalling 50% of his weekly total? That is: 5 miles x 4 runs, then 10 miles on the weekend long run.

[@8draco8]

@@Tempest1888 I went trough his Strava and he pretty much never goes above 50k per week, even while training for marathons, and some of his historical training weeks looks ridiculous like 2 runs, 8k and 30k. He usually stays in 30-40k per week range. I would say that for his training plan the 20-25% may be correct but it make no sense for anyone training for marathon.

[@georges5233]

Idk, I’ve been listening to David Goggins I’ve been making huge leaps in my running. 😂 I’ve done it nicely. Now I’m just out there going hard.

[@cowlico]

I just love running!! No reason, I just want to be great at it again!!

[@jcolumbiap]

I like running by time instead of mileage. I adapt better if I am relaxed during my runs. I also check my morning heart rate every morning and see the relationship between running too much and too little. Enjoy!

[@MrSmallpoxSatan]

This channel is indispensable to anyone serious about their running.

[@trenbolone007]

Love the retakes and bloopers at the end. As always, very informative and educational information for us noob runners. Look forward to future videos from The Run Experience team... Workout Wednesdays tomorrow.

[@krysteencaepmon5225]

I’d love to wear one of those hats while doing my long runs, in this Michigan weather 👀❄️🏃🏼‍♀️

[@Shevock]

Lots of runners run 4 times a week. Or 3. If you stick to the 25% rule, running 4 times a week by definition means no long run, as all runs have to be exactly the same to be 25% if one is even slightly shorter than the rest, say 20% of your weekly mileage, then another will become 30% to make the mileage add up to 100%

[@HerzoginLina]

But whats a long run? For me (beginner, started out a few weeks ago) anything more than 5k seems long 😅 I'd be super happy to run 10k without dying someday

[@Ploplox]

I'm sure you can do 10k now with some ease! :)

[@HerzoginLina]

@@Ploplox Sadly not, I had to stop running in summer because I got really bad shin splints 😕 and now I'm starting out slowly again. But there is progress and I'm glad I didn't give up 👍🏻 I'll get there in my own time... Thanks for motivating me 🤗

[@Ploplox]

@@HerzoginLinasorry to hear that! Take it gradually & good luck!

[@HerzoginLina]

@@Ploplox It's fine, it was a valuable lesson. This way I've learnt how important it is to listen to my body and not rush something I'm not ready for 😌 Best wishes to you too!

[@marimac182]

Smoke weed and you can do it.....you won't even realize your tired

[@thepsychologist8159]

Most of my training week is spent doing long easy runs, minimum distance 14km up to 18km. Then one day doing 14km race pace (rest, with a 7km easy run afterwards) and the other day doing sprints/hill climbs. But it's the easy runs that have improved my average pace and enabled me to hold that pace for the entire distance on race day (usually a half-marathon). Naturally I increase these distances when preparing for a marathon.

[@tomevans9192]

When you are looking 20 to 25% of your mileage should you just be looking at your running volume or overall training load? I only generally do 1 or 2 runs a week with my long run being around 15miles + or - 5miles. But will have gym sessions, bike rides and mobility work on top. It seems to be working, I just ran my first marathon just under 4 hours which I was really happy with

[@Shevock]

By mathematical definition, if you're running twice a week, one or both of your runs have to be more than 25% as 25+75= 100% or 50+50, etc. The 25% rule must be for most runners, then, bad, as most runners run 2 to 4 times a week and the numbers don't add up.

[@latebloomerrunner]

LOVE THE WEEKEND LOOOOOONG RUNS!!

[@maxdilcon5679]

Who knew it was so complicated. Im train for aesthetics mainly in the gym and calinasthetics. Twice a week I do 15 mile runs so it's 50% of my total. I'll occasionally do a timed 5k tend to get under 18 mins. I feel great after, something I don't feel as much with strength training.

[@ezb9289]

LOL - if you run 4 times a week, you have to do 4 long runs per week, because your long run should be 25% of your weekly mileage. Never run 3 times per week - this will turn your long run into the shortest run of the week! LOL

[@stolts34]

You said long runs should be 25% of total weekly mileage at first. When does that percentage increase. I do 22 miles a week. That's 5.5 miles for long run. I only run 4 times a week at most. That means my other three runs need to be 5.5 miles to get my weekly total. I try to get 8-10 on my first run and then go down with each of the other three runs.

[@notlikely4468]

My long SLOW runs are more about psychology....I've been here (20 to 30K is the worst for me)...I know what it feels like....but I know that there's still plenty of gas in the tank So just keep on turning 'em over I can do pace runs...speed days...hills (Probably not enough of those) But I've got to prove to myself I can do "the distance"

[@nicolabenson1155]

Agreed- I run 8km 3 times a week, but do a SLOW half marathon every two-three weeks, usually on hilly trails. I take regular (Galloway run/walk style) 30 second walk breaks, and do 15 second walk/15 second run up hill. So good for my head, it lifts my mood for days after. And instant recovery, so it probably isn’t doing too much harm. I’m 62 by the way

[@WWROABM]

I liked the video because you mentioned some great tips for balancing and managing your long runs, but you didn’t answer the question about whether long runs are bad or not. Is the science on this conclusive? What if a person is doing all the “little things” like strength training, mobility drills, good dieting, and getting good rest? Are long runs bad then? If a person only runs long distances without the other stuff, is that bad? Could be a good debate. Maybe provide some studies and research that compare these populations. Your tips are good, but from your video you clearly support long runs as good for us.

[@RickMartinYouTube]

Well stated

[@GGori_99]

I might be running 28 km a week, and for many people that perhaps isnt a long run considered but to me.. it is.. im trying as slow as relax as possible to run full 10km.. but im always struggling at the middle.. i dont care about my pace i only want to run full of that 10 km..

[@pabloorozco300]

That's like 2 miles a day..?

[@GGori_99]

@@pabloorozco300 not exactly.. i run 3 times a week.. and the total distances has always been between 28 km to 30 km

[@mjowsey]

@@GGori_99 so that’s about 6 miles three times a week, sounds like a good moderate amount to me.

[@opioid01]

You're right. Important is to finish. Speed and endurance will come later. Pace doesnt matter if you cant finish.

[@campnoutdoors1621]

I'm not sure why people always term long runs as a weekly basis..I do my long run once every three weeks and as daily runs I do between 8 ton16 miles. Yesterday I did my 50 mile long run in 7 hours 16 minutes. I felt really good when I finished and recovery was really fast. No blisters or muscle cramping, stiffness, etc. I really should enter a few marathons and get more acquainted with the running community

[@andrewrivera4029]

need the long run (2 hrs and more IMO) for the half marathon and above but it does contribute to burnout, adrenal fatigue and burning of lean muscle tissue. As far as long term health I would say long runs or long bike rides for that matter do not contribute to longevity but both can be fun and addicting so maybe as a hormetic therapy pop up the cardio occasionally so the body has to adapt but avoid doing it all the time.

[@paxundpeace9970]

Hey, i would say you don't have go beyond 2 hours for long runs in half marathon Training. If you apply the 3 and half hours cut of from a marathon Training then 1:45 to 2 hours sould be more then enough. You can do to medium long runs every other week maybe those might be more comfortable at around 90 minutes in length.

[@andrewrivera4029]

@@paxundpeace9970 true.

[@JustinGarfield1]

I think the 13.1 is the safest...

[@jackryan2135]

A lot of the ultra runners look about 10 years older than they actually are.

[@mr.balawis9948]

But they look happy doing the thing that they love...isn't that what matters?

[@willrice2677]

I don’t know any ultra runners, but if what you say is true that could be from being out in the sun so long, not from the running.

[@TheMrsannabel]

Hmm I am not sure about that. This summer I was in Stubai Austria to do my first mountain trail race. I ran only 19k, for me as a flat lander and beginner, that is enough. But there were also a lot of 68k contestants and they looked surprisingly healthy and young. Maybe the clean mountain air, maybe sunscreen, maybe because they hydrated responsibly I don’t know.

[@plusbonus1165]

Yes, they can tend to look haggard and depleted but I'm sure they are enjoying themselves.

[@lihchan1539]

Yes that is true because majority of them don't use sun block, not to mention that they will need a lot more antioxidants to compensate

[@tarnos4153]

I used to run every day, marathon, and triathlon. And now I can hardly walk because of my knees. Go for it dudes!

[@tsd4609]

Try barefoot running, my knees killed me wearing bricks then started slowly on barefoot. Have run multiple half’s and now training for a full

[@microdoserunner9017]

Agree with Tony, barefoot/minimalist saved my body from total havoc, it's a transition, but it's worth it, took me 2 years, but know I run ½marathons in my Joe Nimbles

[@randomdiyguy1883]

I have Xero barefoot style shoes now. Before that was Five Fingers. Went kinda crazy with a quick transition from run of the mill Asics and could barely walk. This was many years ago. When the stay-at- home started I got Skechers Go Run Razor shoes and started up again. They are pretty minimal and not much of a drop. Racked up alot of miles. Then put on the Xero shoes, and wow, I was not using good mechanics. I didn't put the Xeros back on but after that, but I started immediately landing on my forefoot and getting that range of motion one has to use with barefoot style. Had some aches and pains but I now believe one can use barefoot mechanics on a racing shoe. I have yet to buy a daily trainer because of this and have been adding 1mm rubber resoling material to the Skechers with Shoe Goo to extend it's life.

[@Lifeless11111]

my knees got better after running...

[@Mila-Nova]

@@Lifeless11111 same

[@RickMartinYouTube]

Good topic....concerned about wear and tear on joints with age

[@europaeuropa3673]

Joan Benoit said she no longer does so many long runs because her joints bother her. She did one 20 mile run before the Chicago Marathon and three 20 mile runs before Boston, 2019. She did have a problem during Boston and had to slow down, but completed the Marathon. She does more cross country skiing in lieu of running.

[@dannyspitzer1267]

Me too...would like to see a video on that

[@joelouden6592]

I find ANY run longer than 30 - 40 seconds to be miserably hard no matter how slow I go.

[@Red-gy9gx]

I always find time to watch the run experience ! Thanks Coach Nate and everyone at the run experience, I would volunteer my time with you guys anytime 🙂

[@Red-gy9gx]

I really need to run on different surfaces am always running on hard surface living in the city and dealing with stop lights, thanks

[@oldnatty61]

Yes if you don't do too many.

[@Mustangchef]

Rower here. just did redline 400 meter repeats....I’m 65.

[@RealityTrailers]

Interesting. I use to run a few miles a few times per week. Decades later I've decided to run again. I'm also a frequency researcher who uses technology to change the frequencies of my mind/body, especially for any health challenges and more. This technology is also great for exercise recovery. Spooky 2 knows.

[@bikerdude6119]

Its still better than snorting coke every weekend , running saved my life , doing an ultra in december🤟🏽

[@mikezen99]

Great advice as always Coach Nate. Thanks for sharing Nora in the bloopers. She is lovely

[@katenhydris1226]

This is such an amazing video going to depth to long runs! Absolutely useful and insightful! It also corrected some of my previous misconceptions!

[@4armtat]

Always appreciate what you do.

[@TimothyChenAllen]

Cute dog in a jacket, 7:55

[@Biodoc100]

I typically run when my schedule permits, and based on feel. However, I want to run a marathon to test my limits. On an average week, I run approximately 20-22 miles, broken among 3 runs per week. That would mean a "long run" is actually shorter than what I would normally run...?

[@dewknow1315]

I run 15 to 20 miles every Sunday but there on trails in the mountains.

[@DanRuns]

Thanks for the info!

[@odyseusjarhead602]

How would you advise a triathlete? With 3 disciplines (4 if you count S&C), I can't run more than 3 times a week. If I adhere to the 25% rule, then I would not ever get up to the 8 or 9 mile long runs that I need to prepare for an olympic distance race. I really like your videos. Great content.

[@urbanciber6839]

cycling does a lot of wonders for your running.

[@stephenw.20]

As a former age grouper at Olympic distance every Sunday would be a single long workout in 1 of the 3 disciplines. Either a 9-12 mi run, 70-100 mi bike in a group, or 3 mile swim. I wouldn’t double up on Sundays. Monday was recovering. It allowed me to focus on endurance in each pretty well.

[@Justin-he4rd]

Great video! Btw the background is amazing!

[@SlugSage]

Whatever, you only live once.

[@bboy6surme]

Love you Nate thx!

[@nikitaw1982]

U have great wrist control. No bounce in that footage at all!

[@dirtymike3329]

Where is this 20-25% rule coming from? What’s the concern with running more than that? Doesn’t make any sense because a runner that runs 3 days a week will have to eclipse that number at some point. I guess what I’m saying is it’s a stupid, meaningless, arbitrary rule.

[@donnawilliams1825]

I really enjoyed your video brother. Peace 🕊️ Blesssings to everyone involved with #TheRunExperience

[@stackers165]

I'm going to be honest I feel like it's more dangerous to not run a marathon than it is to run a marathon

[@Stirling-Shade]

Never done a darn run in my life, I just use the treadmill or run/bound around at work. And I do me bound, kinda like a fearless deer taunting a predator. Usually tires me out by the end of the day. Got told by a friend running a ton is bad so I just got curious and came 'ere.

[@murshizimahadzir8459]

I continue on monday☝️

[@homegymwellness101tpc.]

Valuable info!

[@hiphopheaven]

I prefer multiple runs over long run

[@diggindan1498]

What's the tune at the end? It's nice!

[@happysmurfette]

Luv de bloopers😆 Thanks TRE🦋🧚‍♀️

[@tacticalmacabee18]

What if your running 9-12 miles a week 3 miles each run?

[@nunyafawkingbiz]

Unless your being chased or chasing something ,running is pointless and terrible on your joints over time...

[@willrice2677]

Paul Cook already said this but it’s really bugging me so I want to say it again: how can 20% or even 25% be right from a mathematical point of view? For someone running 3 times per week, their “long run” would have to be shorter than their other runs😂

[@JosephWheeler14]

Will Rice someone running only 3 times a week really shouldn’t be doing long runs

[@paxundpeace9970]

30-35% seems more correct for 45 -50 mile volume runners

[@dquin12]

Kipchoge dominated the marathon and posted that his long easy runs are the foundation to his success...

[@daniellehinton7108]

*dominates

[@dquin12]

@@daniellehinton7108 Wrong*

[@mjowsey]

@@dquin12 I think you meant thank you Danielle

[@dquin12]

@@mjowsey Wrong

[@mjowsey]

@@dquin12 good for you to admit that :-*)

[@clarkkent1521]

Yes! There are better ways to stay fit.

[@ScottMoyse]

How do you guys feel about the training approach thekneesovertoesguy uses for knee strengthening?

[@marcspaeth]

I dont agree. It always depends. I started running again in June 2020. And since then I never ran as much as the last months. Never. I stated with 10k. Since August I never ran less than 15 miles a day. About 3 times a day. Last Thursday I ran 30miles. Today 45miles. Purpose? No competition. For the fun. Aching? No. Not at all. And I stated running with 5Fingers in July. I never want to run with different “shoes” again.

[@marcspaeth]

An average of 250miles a month since July. It depends how much I go to the gym, actually.

[@ishs3282]

Just download Nike running club and Nike training club

[@NatasaM]

Great video. Nora is a 🌟

[@michails.maipas814]

Congratulations! for your video, I was walking mixed by slow jogging 80 km per day for 60 days(Athens 15th international ultra marathon festival 2020 in age 64) I did 4750 kilometers! In total time 60 days, What do u think? Is that good?.😊😊.

[@koengreen2540]

Why are u asking that , you are amazingly good.

[@michails.maipas814]

@@koengreen2540thank you for your mind and me just I mean if I am in correct way for walking🚶‍♂️ or🏃‍♂️ running but more than 100 yrs old, just looking for excellent future health 😊

[@residentmanager3088]

I came here to see Nora.

[@bev8200]

My 10 milers make my knees swell for two days

[@panographic]

Alcatraz in the background

[@Mike-we4is]

I have a question if two long runs in 40 miles per week is damaging, especially if each starts if a halfmarathon tempo run and the last 3 or 4 miles are a slow recovery cooldown..Thank you

[@kyleturner6829]

Not a "right"? Not sure what you mean. Of course we have to earn the miles.

[@aurangzaib3442]

Thanks

[@robertricker2727]

Those are beautiful ships behind you.

[@Runner_fatih]

İyi ve bilgili adamlarsınız. 10 da 1 iniz ülkemde olsa yeter ama yok. Aramızda yüzyıl var sanırım. Ne üzücü.

[@gabrielagarcia5084]

Nate! Are you married?! 😂 just kidding, you guys are awesome, thanks for your great advices!

[@williamdailyiii]

gabriela garcia wtf...

[@Kell4088]

No.

[@Cookie-bp5io]

I run every day at work I'm a bin man quicker we go quicker we can finish work and get paid all day there's a lot of bullshit on KZbin

[@sunnyday157]

I think it is completely unneccessary and even unhealthy for our bodies to be exposed to this amount to exercise.

[@jumpropestairs6129]

If you jog for a long run, its not running.

[@iberiksoderblom]

No, defenitely no ! Long runs are extremely good for your health ! I dont run for an event. I can actually do something without external factors. I like running in it self, therefore I run !!! If you are stupid enough to go faster and harder than you are fit to do, then you can always hope that you are intelligent enough to learn from your injuries. If you cant run, just because you like running, then dont run !!!

[@fredrikjosefsson7679]

I believe running is beneficial for most people from an health perspective. So find your own motivation to do it! Does not necessarily have to be because “you like the act of running” in my opinion..

[@orangew3988]

Thank you. I hate running, only do it to make me better at rugby. You saying I shouldn't run is like music to my ears.

[@keithnone6860]

YEA RIGHT!!! GOOD BYE! YOU SAID 40 MILES A WEEK WHICH SHOULD BE NO MORE THAN 10 MILES IN A DAY , THEN YOU DEFENTELY WENT FROM DR. JECKELL TO MR HYDE!!!!!

[@glenparr1155]

Anyone who wears a toque in the summertime can't be taken seriously.

[@Mani_Matter]

Yes. This is why long runners look so old

[@zoran9945]

This video hasn’t answered my question at all. Disappointing indeed

[@TheSandkastenverbot]

That's because he's a runner and not a psychic

[@honeybadger9425]

Having a good cardiovascular system is great but the downside to long running is messing your joints up later in life. Little and often is far better in my opinion for a long and happy life.

[@Josh-tt6zg]

Generally no. You're doing more good than harm. www.livescience.com/36241-5-experts-answer-running-bad-knees.html

[@karliszauers1]

If you run correctly even if you push yourself pretty hard, you won't damage your joints. Of course I'm not counting in genetic anomalies. I'm a pretty experienced runner and I know a lot of physical therapists, in my experience most people have terrible body mechanics some do from childhood some are born with great technique and it gets worse with body change as puberty or middle age. I can vouch that atleast 50% and that's a conservative number are running horribly so badly that they're lucky not to get injuries and are not suitable for increased physical stress. Of course most people can change their body mechanics only it takes time and dedication.

[@honeybadger9425]

@@karliszauers1 Yes theres alot of truth to that. i got told what i was told by a family member who was a doctor before he retired. He basically said hes seen many originally really fit people ending up needing hip, knee replacements and back problems etc which has basically stopped their keep fit days. Then of course the rest of their health quickly deteriorates and they end up dieing from the things they were trying to prevent in the first place. He reccomended short runs often to minimise wear and tear basically just to keep the BP Healthy.

[@paxundpeace9970]

The issue is you can train your cardiosystem much faster the joints and muscle and rest od the body can adapt.

[@honeybadger9425]

@@paxundpeace9970 Yeah I speak from the perspective of a now 41 year old who had a football/soccer career it’s all the little twists pulls and niggles that sneak up on you later on things like Arthritis can start to set in. If I could go back I would definitely of run a lot less and used things like cycling swimming a lot more which puts less stress on those joints.

[@rogerlahaye1948]

This guy is very very young, and seems for now to have good genetics of staying injury free. Let's talk to him in 20-30 years. Long 15 mile runs or more are for most people not healthy. During my triathlon training days I have heard all the stupid stories. From the guy who ran the marathon in 2hr38 min, after knee operations now cycling like crazy in the hills??? Or from the guy who laughed how he passed runners and lured them in following him while raising the tempo, now fat and doing no sports because he shot his heels to pieces. The most important lesson we learn today is that youtube is not the best source to get answers to your question about health;)

[@SneakySteevy]

The more an engine is used the less longer in will last.

[@jeanshepherd7185]

wage slavery is your greatest health threat. in fact, capitalism in general is greatest threat to life on Earth

[@xxdjmocoxx6297]

First! :)

[@TeenisLord]

We all die some day, as long as you stay active and don’t let yourself become fat and lazy, be a good person and do yourself a favor and live your life. Run long run steep go far adventure and experience life.

[@4armtat]

Always appreciate what you do.

[@TheRunExperience]

Thanks, Gabriel! :)