Worst Things to do Before a Run | 4 Common Mistakes

[@skiziskin]

These are great. But sometimes I just like to go for a run with no plan at all. Yesterday I went to a local park and just started running along the creek that flows through it. As I got to the first place where I often break off that trail and run up a hill and over a mountain, I just decided to keep going. I ran to the far side of the next town and turned around when I finally reached a bridge that crossed the creek and went over a small ridge. It was only a 10 km run but the novelty was something I think I needed. I felt really great the whole time and ready for something different in my next run tomorrow. Disclaimer: I do not run in a training program related to any race goals. I just love to run on trails. That's it, purely for pleasure and maintaining fitness so I don't go into the skiing season unprepared for skinning in the backcountry.

[@beeman436]

Good tips, going for a short fastened run i feel good. But for long runs i defenitly need extra energy. Also indeed being a slave to your plan isnt good. I started running last year december, and started having knee pain which i ignored so i could follow my plan. Need the whole month of June to recover, now only picking up again.

[@TheOriginalDogLP]

I think his tip for hard workouts is perfect, to eat (or drink) some really easy to digest carbohydrates before the run. When I have a hard/long run or a race, I try to heat 2-3 hours before it a long-term carbohydrate food like full grain pasta and than directly before it just an energy gel or syrup waffle or something like that.

[@jippiijajee]

Miss timing the meal: for me the number one reason to skip running is eating too long time ago. Then I don't have energy to leave and I don't want to eat because then I can't leave to run right after food. Then I end up watching youtube while hungry 😂 some snack at the right time can be a life changer

[@inouk5549]

The quality of the videos have been so good this last year!

[@fifi26may]

Hej Göran! Dina videor är fantastiskt användbara. Tack! Fortsätt med det du gör!

[@goranwinblad]

Tack kul att höra!

[@jbirzer]

I wasn't big on stretching before runs, but then I was getting an issue with bone spurs on one of my heels. Since stretching my calves/hamstrings before running, I haven't had issues.

[@mikesschimmelpfennig6122]

I think specifically if you work sitting at a desk the whole day, the stretching gives you so much more. Especially the hip region can cause back pain if you sit a lot without doing regular stretching exercises.

[@petercini2022]

I've never stretched over decades of running never had an issue due to that

[@hemantbhandari9488]

@@petercini2022 lucky you 😮

[@petercini2022]

@@hemantbhandari9488 true but I wish I was more flexible, stretching turns on my add

[@Lumencraft-]

So far the best combination for me has been to do my warm-up run, then good static stretching then my actual run.

[@leandrodelgiudice]

The important thing is to stretch, stop stretching is NO a good advice! these kind of youtubers only want to atract people with a phrase...doing more harm than good!!

[@TehUltimateSnake]

@@leandrodelgiudicehe actually said to do dynamic stretching than static stretching.

[@leandrodelgiudice]

@@TehUltimateSnake >Your injuries, your problem from a M.D, sport medicine specialist!

[@TehUltimateSnake]

@@leandrodelgiudice Nobody ever said to stop stretching. That was my point.

[@leandrodelgiudice]

you are wrong, but again, just a video to get atention.

[@ajw5138]

This summer has been ridiculously hot and humid in the northeastern US. It has definitely required a fluid running plan and managed expectations as threshold and long runs feel much harder.

[@gunnarmh]

Watching this while having a much too big meal, too close to my afternoon run 🤦 I'm delaying the run for a better run.

[@goranwinblad]

Haha 😅 yeah sounds like a good plan!

[@leocremonezi]

I'm preparing myself to the Rio de Janeiro International Half-Marathon, and I'm following a really tough training plan. In the beginning it was ok, but since my last run I feel my right knee hurting (probably because of the increase of mileage in my training). I think I need to rest for a week instead of keep following the training plan. Thank you for the words at the beginning of the video, it seems they were said directly to me 😂😂

[@sshy153]

You should try cycling instead of one or two running sessions a week.

[@wolger]

Do you have a proper plan like from the Nike Run app. I am training for a FM too coming December, not sure if the plan is good. 2x rest days, 1x long run, 1x speed run weekly.

[@Lentsku]

Do more strength training: pistol squats, tibialis raises, ankle raises, lots of variety, but single leg excersises are good since running is a single legged activity. You might also be developing inflammation in your knee the way you're currently doing things.

[@LYNXHQ]

I would like to see some more videos covering your thoughts on lactate threshold training and also training on trails! Amazingly fun content and we appreciate it!

[@Jen-iy7lq]

Very helpful. Hard to find a trainer or workmate who trusts your judgement/motives for skipping or curtailing a workout, especially if you've had a lot of injuries. Things can get pretty toxic.

[@sanraku888]

Static stretching is great for improving strength and hypertrophy. It’s just not ideal right before a run. Any other time it’s a great thing to do.

[@Schmodin]

And if you do weight training as well, a higher degree of flexibility and the increased range of motion gained from it can be very beneficial for strength gains. Though it's probably better to do stretching either standalone as an evening or morning routine or after your workout instead of before.

[@_Tp___]

But if you're fatigued and your muscles are tight, surely its not a good idea to do a workout with a tight hamstring etc?

[@justawildbooniebear4548]

of course i see this right after my pain producing run

[@pachhhanel]

I run 6 times a week and i go harder on 2 of them. One longer run (10K) after the sunday "race", as I go to recreational races almost every sunday... I dropped from 27.5-28 to 25 mins for a 5K in a month, I feel I can do better, but do not really want to push, so to avoid injuries, stretching before and after the run absolutely obligatory and magnesium, good hydration, stopping greasy food and junk as much as you can in Mexico also helped a lot.

[@weuek]

My key mistake was believing that the shoes you laced up at the beginning of the video would fit my foot and gait. Got rid of them and things have been working fine since then. :-)

[@shawnkislenger3024]

Watching your videos always make me want to run 😃

[@dermhurl]

I think that's the idea. Professional runners don't probably need to be here

[@dermhurl]

I want to head out running right now. But I've just eaten a big fish supper

[@shawnkislenger3024]

I’ll add that I haven’t “static” stretched before running in two years and I’ve not had any negative impact. A light stretch a couple hours after running seems to work nice for me.

[@H0Fidelity-rq4ry]

Planning: I travel a lotbin my work and most running locations are new to me. You can use google maps and so forth tonplan the run but a couple times a brigde was closed or some other thing happened. I use to walk the run the day before. In Italy, recently, I walked a 14km to see of it was possible considering my current form. It started out easy and then a 6km unbroken uphill. I had a great run the day before, because I knew how to plan the run to get over the crest. Food: Yes!! know the feeling. Ate second breakfast and went for a 15km. Pretty messed up when arrived. I also don’t get why people are zipping water all the time. Drink one hour before, do your workout, then drink again. 1hour without drinking is no problem for a human.

[@abelfuchslocher550]

First of all, congrats for your videos. They are great and helpful. You show a carbs drink for before working out. Could you give me an example? Thanks.

[@Hobbyjoggarn]

Been there, done all that and got the t-shirt..:)

[@goranwinblad]

😅

[@anonemoose6622]

That second one gets me often or I stall until I decide I don't need to even though I'm ready.

[@lazylistener7]

Great video as always :) Maybe could you explore more running in HR zone 5 (over anaerobic threshold)? How to prepare for it for newbies. What is crucial in training to be able to hold longer distances in zone5?

[@LGTVQHD]

no one runs for long in zone 5. That's how you'll definitely run into injuries, not PRs. i was just like you always trying to push as much as i can, avg hr for every run was 180 or 185+. increased my vo2 max to 15% within 4 months, was feeling like a superhuman, and then things started catching up things like ankle pain, calf strain. Then i looked up to the training schedule of legends like kiptum, kipchoge, jakob, and guess what almost 60(kiptum) to 66(kipchoge) percent of their runs are easy to moderate pace, rest are hard where they push. Changed my strategy and i am in much better place and pace.

[@LGTVQHD]

i forgot to add, easy to moderate means zone 2 and zone 3, It is much easier to run faster, than to run slower.

[@lazylistener7]

@@LGTVQHD Of course but sometimes there are harder runs/training let's take for example intervals - repeats from 200meters up to 2km (I guess how much you can take depends on the training) and this is my question. I've noticed that if surface is flat I can sustain this zone a little bit longer, but on the trail is definitely harder.

[@nathkrul]

Any one noticed how Aqua blue Görans eyes are, cracking colour 😃

[@wiesorix]

Strongly disagree with number 2: I can really enjoy those unplanned (or vaguely planned) runs. As I'm getting more experienced and starting to reach a higher level, I'm also starting to put more and more pressure on myself, so planning less is a great way to focus on having fun while running. Of course, it helps to be at a level where you can easily go out for 30-60 min without having to worry about making it back home or to live in a place with a lot of different training roads close by, but I would definitely recommend trying in some less planned runs when you're struggling with pressure and motivation.

[@defeqel6537]

tip 2 was about not being a slave to your plan

[@99cya]

Hey Göran, could you do a video about running specifically in a ironman? I am training for one next year and I am doing many "long and boring" endurance sessions. I have no problems with those, no issue there. But doing a marathon after a 180km bike ride is quite brutal in any case. So do you have some tipps and tricks regarding preparation and the actual race day? Would be interesting to hear :-) Thanks

[@MrHaggyy]

I would definetly add not eating anything prior to a run to misstimed food intake. I tried running fasted right after i wake up. This doesn't feel good to me and won't work if it's anything faster. When i can't eat at work but need to run befor dinner it wont feel bad, but any faster stuf will be slower and take more effort. If you go to the gym, some say it's not a good idea going for a leg-press PR the day befor your intervalls. I mean who would do that ^^

[@defeqel6537]

it really depends on the person and your last meal before your fast (e.g. before bed), high carbohydrate meals tend to drain you of electrolytes during your fast

[@kduty236]

Static strech can deactivate muscle fibers needed when running, especially at high intensity

[@ида0101]

Could you link where do you base your information from? Thanks.

[@kduty236]

@@ида0101 Stephen scullion

[@pandasontheroad]

That's why it is very very important to have a coach who prepares runs for you. There is nothing easier than leaving your house , hitting that button of your Garmins and start running without preoccupying with anything else.

[@r9241]

garmin free coach yeah, you really dont need a coach for running nowadays unless your aiming to go elite. Tons of free plans on the web.

[@AvinashSingh-sp4qv]

Goran sir breaking sub 4 minute 1500m what's the threshold workout pace of 6-7x1k according to your opinion plz reply sir.

[@plusrunning]

If you do stretch, stretch at the end of your workout

[@ThaGoblin]

When the connective tissues are already stressed and possibly have microdamage? No. Leave stretching for a separate session on recovery days.

[@defeqel6537]

I'd suggest leaving stretching to right before bed

[@vLarsn]

@@ThaGoblin What? Never heard anyone say to not stretch after a run! Isn't that the absolute optimal time to do it? If I don't stretch after a run, especially a hard run, my legs are completely ruined the next day.

[@ThaGoblin]

@@vLarsn then that is the correct thing for _you_ beleive it or not we are not all put together exactly the same.In my experience stretching just after a run frequently leads to tendonitis or other damge to the tendons over time. the best option for stretching in my opinion is to have a dedicated session for it between other workouts. Do a quick warm up of the area in question and then do the streching, way lower possibility of injury or strain then. but then again I have no idea of what level you are training at or your level of fitness/adaptation to mechanical stress on the tendons and joints.

[@aragorn318]

I always go to the toilet just in case before running.

[@DroggelB]

Köttbullar! There is still a Swede left in this Norwegian guy…. 😉

[@christianlarsen8632]

Hi Goran, I wrote you two days ago regarding to scams of supplements as the one you are taking in other video from Jeremy Ethier.

[@ingagade951]

Hey Gøran. I am a 60 years old woman who dont understand why I am not able to run fast. I try and try and sometimes I really become tired of running because I just dont get faster especially. I run about 6 or 7 km pr hour and thats what I can in a race too. Just about 20 km pr 3 hour. i have never been fast and therefore I havent been to many races - especially not short races - but half and a single marathon race I have been doing. But why can some people easily run a 10 km in 32 minutes and I need more than an hour to get over the finish line for a 10 k. ? Inga Dk.

[@Tracklimitless]

CAN we have the plan❤

[@alexalt2630]

I don’t really believe stretching one. I swear I have always gotten injured more when I don’t stretch.

[@fotosstylianou]

I have been to the bush if you know what I mean 😅

[@bca-biciclindcuaxel7527]

For a vampire you should avoid first the daylight !

[@sman53]

You are too tall for your house

[@mateusz3162]

man, you overdosed spice melange

[@LYNXHQ]

I would like to see some more videos covering your thoughts on lactate threshold training and also training on trails! Amazingly fun content and we appreciate it!