10 Things Runners Should Know but Probably Don't

[@theunknown21329]

I found out the hard way that a long afternoon nap(full sleep cycle) before my long runs helped me massively. I ran faster and wasn't as fatigued. Even a short 15min nap really helps. Naps are very underrated imo.

[@giovanbattistafichera8439]

1. Heart rate is individual (don't compare and don't use 220-age nor your watch presets) 2. There are different types of shoes for different runners (stability shoes for pronators or more cushion for supinators or neutral) 3. There is no "objectively bad technique" in running. If you run and you don't feel pain or get injured, your technique is alright. 4. Runner's knot 5. Injury might not be the origin of the problem 6. If you train for trail running, running downhill is as important as training uphill 7. Caffeine is a good performance enhancer (cut coffee back before race day so that your body responds to it more) 8. Sleep is a superpower. The better you sleep, the better you recover (sleep between 7-11h). Less than 7 is not enough. 9. Foot care is a priority (moisturise, regular pedicure and massage) 10. Your gut is trainable (you can train your gut to get used to the gels that work for you)

[@giovanbattistafichera8439]

after 5 years of running, the only one I didn't know was #9

[@shay_starlessxsea]

It took me a lot of years of trying to change my footstrike and ending up with injury after injury, to realise that my heelstrike isn't necessarily a bad thing if it works for me. 4 years of just running how feels good and no injuries 👌🏻

[@mattschm5486]

There’s nothing worse than a long downhill 5-6 km with 1000m downhill after 30km with 2400m uphill. That was really brutal especially because it was very hard ground

[@SergiuSalcau00]

Yep, i always loathe that :)))). So crushing :))

[@Ghanshaman]

Downhill means uphill!

[@coldbrewcyclingcrew1011]

Love that you're running in Thailand and showing all the different places where you can run, be that a running path or just on the streets/road. I live in the Philippines and we have similar running options. Unless you go out somewhere where there are trails, if you live in the city, you're left with the streets and roads.

[@thepsychologist8159]

No.6 - Absolutely agree with this, and here's a recent example. In my local area we had a lot of rain (I mean, a lot) rendering my local circuits/trails 'un-runable' in my humble opinion (plus where I live we have these pesky birds called magpies that swoop during Spring season) so I decided to train for my next HM entirely on the treadmill. Surprisingly I actually achieved a pretty good time (1:33:41), but one thing I did notice during the race was how tired and achy my legs got so early. I put this down to one main thing - ZERO downhill training. Of course, the impact force of running on the road was probably another factor, but the strength your legs gain when doing downhill running shouldn't be under-estimated and in fact, should be incorporated during weekly training particularly when doing hill repeats (always jog back down when doing hill repeats). Another way to get this exposure is to run cross-country courses ... it's amazing how many people train exclusively/mostly on an athletics' track and then wonder why they don't do too well when running an event.

[@michaelmacleod2665]

This made me laugh. I did my first ultra marathon and a sports therapist told me a few weeks before the event what the top hole in my trainers were for. I had no idea!! The extra ankle support was useful.

[@RobE8475]

I have lost track of the number of medical professionals that still trot out both the 220- age calc for max HR or a reliance on a BMI measure! Im tempted to put off work medicals because I can’t be bothered to have the same conversation again about why it’s a load of nonsense. Oh that and the food pyramid… another classic 😂😂. Anyway thanks for the running inspiration and wishing you both a healthy and happy 2023.

[@OnepieceofRivia]

Thanks. Some of the best insights and it’s not even on running itself but all the supporting characters

[@BGNewsReporter]

Thank you so much for this video! I've had blister problems for YEARS and tried all kinds of ways to prevent them. After trying the runners loop and moisturizing my feet, 5 runs later I've had zero problems! Thank you!! Wishing you guys a happy and healthy 2023

[@ScherziDoll]

one of my hamstrings been hurting for a few weeks now and i’ve been stretching it everyday with no help lol. i’m gonna try to let it heal by resting it now!

[@10stephenrose]

Merry Christmas Mary and Ben! Thank you for inspiring, motivating and challenging me with your videos and views. You smashed 2022 and can’t wait to see what 2023 has in store. ❤

[@Stormbrise]

The heal lock is something I have been using since the 90s. I have narrow heals and a lot of shoes my heal always slip in. So I look for the second hole. If my foot is slipping, I will use it. If the last actually built more for my foot, then I do not need it. However, 90% of the time I need it.

[@drjeckel6209]

Repping the Bengals shirt today, love it, who dey!? Great list; more stuff for me to implement as I begin training for my second marathon.

[@willneverforgets3341]

Specifically training the downhills has helped me improve SIGNIFICANTLY!!! I used to suffer downhill and be really slow and hurting... I absolutely agree! Thanks for your videos!

[@CoachJurieW]

Great video guys! I am running my first ever marathon this weekend and I am super excited for it. I've always enjoyed running, but gave up on long distance running many years ago! A colleague challenged me in April 2022 to run an ultra 56km in Cape Town South Africa this year...looking forward to watching more of your videos.

[@circeldev]

hope you do well

[@williamcurtis8827]

Currently an avid cyclist but once love to run and now looking at getting back to running love the videos!

[@bradhawn9521]

A great video for the year end. I struggled with a strained piriformas since August. It was only when I stopped stretching it that it healed up. I am new to running so your videos are very informative.

[@peterwhite7428]

I have the same problem. It came from sitting in the wrong position at work. I’m going to stop stretching it. . I think ice and heat and sleep are the best cure I have heard about. I’m 75 and run 5 k’s. Ran in my 60s then quit to play softball, now back to the joy of running

[@accidentalactivist9633]

I always wondered what that extra hole in my running shoes was for!

[@lewislabuff8862]

The technique point is so true, I got made fun of constantly in highschool for my goofy forrest gump technique for long runs, but I've been running since 2010 with zero injury and still going, have a great ride friendos

[@bobkrogh1670]

Great vid and great advice on form. I have good form that is me centric. Funny, I have found focusing on anything(bad form) improves performance. Not a reason to keep doing it but interesting how focus alone improves performance.

[@sigfreed11]

Proper sleep is not always as easy as just getting in bed - a good night sleep starts in the morning. It’s not the only thing to do for a quality rest; however a key element is getting bright light in the morning as soon as you wake up. Best thing is sun without sun glasses, but very bright indoor lights are better than nothing

[@jdaws4896]

Great tips, looking to up my game with running this year. Happy Christmas 🎅🏿

[@egled9297]

This is the very first KZbin video I watched in 2023. Thank You very much and have a wonderful year, may all your dreams and plans come true. (Actually I did not know, that it's not good to stretch an injured muscle, thank you).

[@eddiedalbock5357]

2 more points from me, double knot your laces and on 6 or 10 day races, even ultras I've put on Ingram's camphor cream, that helps keep the blisters away!!

[@wngmv]

Caffine is definitely a perfotmance enhancer. I always feel much more energized after a caffinated gel than a yel with no caffine.

[@Joegriffiths507]

oh dear, ive had a bit of a sore ankle after my first 12k in a while. And I've been stretching it like no tomorrow including the other muscles in that leg. Thanks for the tip i will now just leave it.

[@jps5871]

Great video as always, Around me the bulk of the new runners and seasoned runners live in the 10K to 1/2 marathon distance. Have a large Local 15k and within 4hours,easily over 20 1/2 marathons each year. Would love a mini series focusing on this distance range.

[@zoltanbaloghhki]

Thank you Mary and Ben for your inspiring and educating videos.

[@stefjanssen56]

Heel lock, due to slight different size of feet i only use it on the left 😉

[@MihaiGoRunning]

Hey Mary and Ben! I just watched your clip and it was full of great information. I'm glad I stumbled upon it and learned some new things that will definitely come in handy during my runs. Thanks for sharing your experiences and knowledge with us - keep up the great work! And happy new year to you both as well.

[@ThisMessyHappy]

Thanks buddy. Glad it helped a bit. Happy New Year to you 😊

[@davidbroxterman5624]

Out of all this video i see you wearing my hometown team shirt. GO BENGALS!!!!!!!!!!!!!!!!!!!!!!!

[@gillian1020]

Merry Christmas from Vienna, Austria! For downhill training I even had the idea to go up the mountain by bus (perfectly possible with Vienna's surrounding "mountains" and public transportation system) in order to go downhill well rested, to train reactivity and quickness on forest paths. Thanks for your great input as always!!!

[@DjDolHaus86]

Starting your downhill training fresh is a good idea to get the hang of it but don't forget to practice on tired legs as well. Things that may have seemed easy when your legs were fresh can get considerably harder once fatigue starts setting in and that's where accidents can happen

[@HristoMitev123]

Up kahlenberg with the bus and run down. Sounds horrible to be honest 😂

[@mattgmattg83]

Love the channel and did I just see you wearing a Bengals shirt? Let's gooo!!! Who Dey!!

[@ThisMessyHappy]

Who Dey, baby! Proud Bengal since ‘87 🤘🏼😊

[@mattgmattg83]

That's awesome! Ever get the chance to come to Cincinnati I'm a season ticket holder. We can go for a good run and then hit up a game!

[@ThisMessyHappy]

That would literally be top 3 on my life goals to do. Have to watch a game at the jungle soon. Especially with Joe Sheisty in town for a while 🤘🏼😊

[@matthewnateart1668]

I learned so much, subbed, you earned it 🙏

[@ThisMessyHappy]

I’ll take that! Thanks buddy and welcome to the madness 😂

[@ismovanutube]

My default Garmin HR zones were way off. I did the lactate threshold test and that set everything right. Could you try and if you find it useful, make a video about it? I couldn't find a good one at the time I was looking, I'm sure it would be useful for many. Merry Christmas 🎄

[@thewalls7770]

Love your videos. You all make me want to move to a tropical climate! Especially now when it's been so cold in North America!

[@runningraven]

Merry Christmas, Ben and Mary! Thank you for helping me get my life and identity back in 2022! 💙🏃🏻‍♀️💨

[@eddiegaul1903]

Merry Christmas Ben and Mary. Love your channel and this video is chocked full of good advice. One thing I'd caution you on the runner's knot is that it doesn't allow your Achilles Tendon to flex. I had Achilles Tendonitis and a running doctor looked at my shoe and suggested I drop the lace 2 full notches from the tippy top. Now, that is the first thing I do when I lace up a new pair of shoes. I haven't had any problems with AT since then. I'd definitely lace it up like you suggested though if I was running a muddy race and I feared losing my shoe to mud. Keep up the good work and Happy New Year.

[@donnybeal2135]

Merry Christmas 🎅 thank you for all that you do to help us all year, I've become a much better runner thanks to the videos you share with us!!!

[@Midlifesports]

Merry Christmas, guys! Great advice and a few lessons for the running journey I’m on.

[@rmjames83]

Merry Christmas & a happy new year Mary, Ben & all the mess hap crew!! All the absolute best for 2023 gang!! My latest revelation has been the result of injured right calf (unfortunately its had me out of 🏃🏻‍♀️for the last couple weeks)-as u said, the calf was the weakest link-the problem is actually a weak left glute (specifically glute mead). My Physio said the weakness or issue is more often than not on the opposite side of the “injury” (usually, although not always). My mind was a little blown!!!

[@latif87]

Nice to see so many people run in Chiangmai Mai, sadly in the Philippines I was most likely the only one 😂🙏❤️🇵🇭 THE SLEEP ADVICE is super totally agree

[@caseysmith544]

I found the right Gels/race food is important, as some can't work well with most people like Hammer Gel they use odd sugar that about 2/3 of people can't handle in a very specific natural glycol/alcohol sugar in as well as others and some have/had Aspartame in them that 90--95% of people can't digest and even had to issue a warning/recall for a 3:1 at 3 carbs to 1protean due to the Aspartame amount in the Hammer brand. My dad at one point was using the Hammer recovery stuff and had massive issues causing him to switch and he is the rare type that can take and fully digest Aspartame properly. Then others like GU, Stinger or even ones using Fructose work much better for my needs with only Powebar/Powergel brand having a few items that did not work for my needs as a runner and sure enough same issue, was the Aspartame.

[@ian4iPad2]

The racer loop looks interesting - if only the laces provided were long enough! Do you still double knot them? I grew tired of stopping to retie laces nearly every run before I started to double knot them. 🙂

[@screendrem]

The 60 Gels for UTB 3rd place guy made me like this post paired with this being Thailand.

[@juliesparrow9829]

Merry Christmas both and a successful 2023. Thank you for all your content it’s great - keeping an old lady in the game

[@CrapAtBest]

Merry Crimbo! Will give the runners knot a shot when I next go, cheers!

[@martinpullen595]

Merry Christmas and thanks so much for all of your help with my running.

[@saintsaens21]

Good to review all your sage advice before going out on xmas morning to run a 2 miler and hopefully get a pb.

[@ianclarito]

awesome list guys! happy holidays 😁

[@juniorgorg3348]

Merry Christmas Ben and Mary! Thank you for all the wonderful content and being an inspiration for all of us.

[@anthonylee4702]

I watched a few of your podcasts I think that's very good a lot of good information keep up the good work

[@clarabenton]

FANTASTIC video! 🙏🏻

[@ThisMessyHappy]

Thanks so much 😊

[@CSWells-uq4jx]

I have the problem where I supinate on my left, and pronate on my right. I’m pretty sure that’s do to the muscular imbalance. The same Muscular imbalance that’s actually causing me some problems on my left leg at the moment. So, I’m working on that.

[@lauraclayton3842]

Thankyou great advice hope you have. A nice new year xxx🎉

[@davidlynch9049]

I think "overpronator" is a more accurate term as everyone pronates to a degree. I do use the top lace hole, but I have never liked the runners knot/loop because I find it harder to secure the laces. Good tips.

[@Calbinosaurusrex]

I feel ya. I use the top lace hole and just tie it regular. Once I stated doing that....boom no more smashing my toes

[@alantay9409]

Great tips. Looks like you are running in scenic Thailand? Thank you for sharing.

[@potblack7951]

Excellent informative and enjoyable video…happy new year to you both..prob my favourite running channel👍

[@BeautyQueenNr1]

Merry Christmas Ben and Mary, happy I found the channel! Keep it up 💕💎

[@jwuertz7101]

Merry Christmas! Thanks for a great video!

[@critshowcritner9103]

to find out how you strike with your foot film yourself on a treadmill at the back of it and then in slow mode watch it back and you will see how your foot strikes the ground. Note, you will need to run this in a neutral shoe first witch most people buy as trainers not knowing that they may not strike neutrally.

[@reyrabago1035]

Thanks for the info! Merry Christmas!

[@Thegreat772]

I was thinking about this thanks

[@whizzkidonspeed]

Been Running 40+mpw for 10 years and still found this very useful! cheers:) will subscibe:)

[@ThisMessyHappy]

You’re a good man! Thanks 😊

[@cierralowery7096]

Great video!!!

[@sunnyinfinity14]

Hard working man!👍

[@iarcco]

Merry Christmas from the Arctic Circle and thanks for all the tips!

[@allanahmet]

Merry Christmas and thank you ❤️

[@markparsons7425]

Merry Christmas guys. Have a lovely New year. 🥂 🎅🎅

[@heikkisanelma6625]

heel lock was a revelation, thank god i learned it quite fast... why they dont do it up to heel lock already in the shops? wonder...

[@clarity2115]

I have a pair of acupuncture slippers, changed my life

[@triroo107]

Nice video, great info, cheers🥂

[@aakashrathi01]

Marvelous Very informative Thanks 😘😘

[@SeeChadRun]

Great video Ben and Mary! Love the list of things runners should know and I love how you share them all in the video. Keep up the great work!

[@michaelbatterbee448]

Great channel Ben & Mary merry Christmas 😊

[@chrisward7582]

Great video, now subscribed :) How about running off-road? I religiously run on grass and trails where I can. Less impact to avoid injuries and more uneven surfaces to help build better mobility.

[@tanbafootballfc]

Hi Ben, wishing both a happy New year firstly. 2nd keep up the good info stuff.. 3rd misogi, the American take on it. 4th look up if you have not already Peter attia podcasts The Drive

[@TenSapphires]

Been running for 13 years now and didn't know about laces 😢 Butt did great with coffee, I stopped drinking coffee 1 week before marathon (usually 4 cups a day) and was flying after caffeine gel.

[@caseysmith544]

I can't use the upper loop in my shoes, then I have ankle rubbing and I actually gave myself a blister one time in a race using that loop on my racing shoes, then old model ASICS DS trainers at the time in 8--10 series before the shoes were changed to a less beefy shoe or the DS Racer came out at the time, before they merged both models DS Racer and DS Trainer into a DS Runner. However in lower cut shoes like some classic style racing flats with upper more like some modern track or cross country spike/shoe I can if they have a lower cut upper or even a way less stiff upper if they make the shoe that way. I am same with some more modern running shoes made with more open cut as well those shoes using a thinner less stiff upper that is more standard. I have only had one model of running shoe that did not have the upper Eyelets, this was a pair of Nike Cross Country Miler I still have that I got on Massive discount in the late 2000's right before Eastbay became a Limited run Nike only store by 2013.

[@nadavegan]

Regarding blister prevention - a very light coating of vaseline on your feet and between your toes works wonders. It feels weird for the first few steps but then normalizes very quickly, and the moisture barrier will keep you blister-free for hours.

[@MagiKarpAU]

Toe socks! Underrated!

[@davidhayward1261]

Great advice 🎉👍👍

[@Fireinthestubble]

3:27 is everything.

[@rubendewulf]

I got to little kids , sleep is 5 hours , from 4/km tot 5m/km in a half year

[@anthonylee4702]

I was trying hard I could not do the Dublin marathon

[@CatsAreTheBestPeople-mm1fo]

2:04 So you're telling me I can't just choose shoes based on my favourite colour?! 🤔

[@danielswaim5566]

Bengals!

[@ThisMessyHappy]

Who Dey, Baby!! 🤘🏼

[@austincroucher8378]

I need the name of those red sunglasses ❤️❤️❤️ 😎😎😎

[@ThisMessyHappy]

Ha ha they’re my faves. They’re Oakley Holbrook’s XL I think. Got them in 2018, inspired by Casey Neistat to have a sunglasses thing 😎😂

[@brianniac23]

How do you manage your feet/toes while running? Do you keep them relaxed while running?

[@Ali94749]

My heart rate monitor came off during my 5k and I don't want to repeat that anytime soon! 😂

[@maxhuber5161]

I wonder how much you like to run on Thai footpath, I prefer the parks or below the sky train walk way😅 Merry Christmas, love your channel.

[@markhill8590]

Merry Christmas!! Quick question have you ever experienced black toenail or toenail loss?

[@religionofrunning253]

Thanks

[@sharonmcdaniel1896]

Mary's shirt in the Caffeine section is super cute. what brand is it? can we get them in the US? (you list shoes, shorts, etc in the notes but not the tops) thanks!

[@heidipugliese]

Merry Christmas!!

[@TadeuszCantwell]

That heart rate point is really good, I was watching another video which talked about if you are fit and over 40 the simple calculation is very wrong. Their advice was to look the stats of a few hard runs to see what it should be manually set to. I had been doing 11.30 - 12.30 minute miles that were 'threshold' when I wasn't breathing hard at all.

[@BeautyQueenNr1]

Getting a heart rate test done is so easy, then you can see the zones

[@yijuntey]

I've gotten quite a few injuries from running and Im pretty sure it's all due to my technique. I do quite a lot of strenght training and feel like i have pretty strong hips/legs/core but I still get a lot of running related injuries. What are some good ways to practise and improve on technique? I feel like i just can't get rid of my heelstriking habit and it feels rlly awkward to run with a midfoot or forefoot stride eventhough i really tried my best to.

[@frankvanpaassen2569]

A wild banner appears!

[@kamikaze2842]

At 4:04, I think you tied your shoelace knot incorrectly as the loops and free ends turn diagonal to the base of the knot. Here's a 3 minute TED talk that explains the problem: kzbin.info/www/bejne/sHKplIltr9qIeqM and here's a video on the "fast tie" method: kzbin.info/www/bejne/joGsmIVubs-pabM. The difference is not just cosmetic, the "wrong" way that stands diagonal instead of parallel to the base becomes untied more easily, especially when repeatedly loaded as happens during running.

[@Leeroy49]

Oh yeah the downhills... 🙄 Merry Christmas 😅💪