 live stream it's been a while since the last one we're gonna talk about well different things Q&A so if anyone comes into the chat then you're all going to pose a question and I'm gonna answer them running Q&A that's that's the goal I'm here in Nice France been here for almost it's coming up on I guess 10 weeks or even 11 it's been a while I've been training well and working lots got my chat set up down here I think and then we'll take a look at some technical things just first so just bear with me if you're if you're watching maybe we're watching the video recording of this Q&A then just hang around and we'll let people come in and then we'll answer some questions let me just check that everything is looking okay so there's going in there let's see yeah I'm now looking at myself from another channel let's make sure the audio is okay it is so let's go out of that all right so until someone asks a question I'm going to just chat about some things but do pose a question in the comments if you have any so my training here in Nice has been up and down I had a good good few weeks when I first got here then I ran into some fatigue issues probably maybe I pushed it a little bit too much in terms of adding too much cross training I think I was doing a lot of cycling in addition to my running and I think probably I just overdid it a little bit on in terms of total volume so I back that off again now I'm just doing running and I'm back feeling good again now and training well this last week has been really good training wise 80 kilometers one quality session one long run very happy about that and there's also another issue potentially for for the fatigue which is not training related there's a lot of air pollution actually here in the city and lately it's been a lot of I think it is pollen from Cypress the Cypress plant I think so there's a lot of pollen in there and that might trigger some sort of allergic sort of situation so who knows but that's how training is you know it goes up and down you have to always balance training in terms of actual doing the training with the recovery right because training is always of balance between between how much training you can training you can physically do and how much training you're able to then recover from so it's not only about the training it's also about the recovery and investing time into recovery time sleeping more resting more doing the right things in the recovery department if you're you know if you want to be able to sustain the training which is where where it's where's that again if anyone has a question please post it in the chat and I will answer your question could be anything really but running related probably would be cool since this is a running channel after all anyway so the the balancing of the of the training with the recovery is really key being able to sustain high amounts of training means you also need to be able to invest in time in terms of of of your recovery right so it's not enough just to do the training got also do the recovery let's see here if you got a question post it pretty slow start here that's okay so while we're waiting for questions I want to touch on another thing which is you know I got into it earlier today when I was talking about cross training and how I think I did a little bit too much cycling in the beginning of my stay here in this training adaptations are specific to the sports that you're doing right so you're not there are a lot of cyclists who are actually really top-level cyclists but they don't really run all that fast so even though they're very fit they're fit for cycling and in general of course but when it comes to being fit for a specific sport like running the best thing you can do is run and if you're able to then run more that's probably better than adding in cycling or swimming or skiing or something on top of the of the running so yeah if you're injury prone maybe if you're injured now then it could be a good idea to cross train obviously to sort of replace some of that running until you can do it again and as you sort of cross over and get back into running but in terms of adding cross training to your running training I think I've come to sort of change my view a little bit lately and I'm thinking now it's better probably to just run as much as you can and then recover as much as you can afterwards which means probably not doing too much volume of anything else than running of course strength training supplemental stuff that's a good idea to always have in there but yeah that's necessary but adding in tons of like additional volume from like cycling or something I think that's probably in some in a lot of cases for most people probably certainly for me I think it's probably better than to to just focus on running and not not do that much additional stuff all right I can see that there are some people watching now please give me a question guys I need a question to get the Q&A started and have a sip of my Grenadine drink I'm leaving for Norway again on Thursday next week so that concludes my stay and I'm heading home dark dog first question thank you do you use treadmills good question and yes I do sometimes but I really hate running on treadmills to be perfect honest that really it's a personal thing some people like it some people don't there are a lot of benefits though let's talk about the benefits first so the benefits of treadmill running are well first of all it's very convenient you know maybe you're at a gym and maybe you're doing a strength session later it's easy to combine it convenient people who have kids at home that they got to watch treadmill in the living room you know very convenient you can do your training while watching the kids it's very nice in terms of weather right being able to avoid going out in like horrible weather that's a nice pro also if it's very slippery out like it could be in the winter in Norway you know like where there's ice on the ground you probably don't want to do your speed work and like really fast running on that even if you have spikes on your shoes it's a risky thing to do in that case is probably better to just do it on the treadmill another pro is that it's very consistent you can really if you're on the same treadmill you can really measure your progress very well because the pace is just set set you know it's stable so you can see your effort in terms of your heart rate at a particular pace and you can sort of gauge that over time and there's no no changes you could just keep it very constant so it's very measurable in that regard so those are a lot of pros if you think about it right treadmills are really really a great tool but it's boring it's extremely boring in my experience you know if you have Swift or something like that maybe that's a little bit more interesting that's where you have like this program that you're basically running in a virtual world online if you don't know what Swift is with other people could be pretty cool so you know if you got that going then cool but generally I find treadmills to be quite boring horrible actually I just I'd almost prefer going out in the worst weather possible than to run on a treadmill that said I will do it sometimes for the reasons I just mentioned and also if I'm doing a strength session at the gym and I need to you know get in half an hour of running for my total mileage for the week and also as a warm-up then obviously I'm just I'm just gonna do it on the treadmill I'm not gonna go out and run and come back to the gym I've even I've done that too and maybe I will do that sometimes but most of the time I just use the treadmill so what about you dark dog do you use treadmill what do you think about it if anyone else want to chime in then please do also here's another question actually great Diana well I can see it there but not there that's strange okay now there it is is it okay to just eat fruit while running every day and maybe add fresh vegetable juices and some smoothies for better running performance that's an interesting question in the sense that whatever is optimal for your health will also be optimal for your performance right so if it's healthy to eat only fruit then it's that's what's optimal and that's what you should do in terms of your running performance I've talked about this a lot in the past of course on my other channel and in general the fruit based diet I am a believer in a fruit diet for humans were frugivores were tropical frugivores that said though if we're not in the tropics getting that excellent fruit of really high quality in a wide variety then I found it difficult to sustain it personally so I find it easier to sort of rely on a general whole food plant based diet lots of fruit lots of vegetables and just eating more like that but but but certainly I do eat a lot of fruit and is it okay to just eat fruit while running every day yes it's okay as long as you're you know getting enough calories which is like one of the biggest challenge probably people have when they're eating a lot of fruit they're not able to sustain their weight they're they're not able to get in enough calories right so if you are on a fruit based diet I recommend an an athlete probably your main focus should be making sure that your weight is stable and making sure that that you're just getting in enough calories focusing on carbohydrate rich fruits you know like bananas dates mangoes calorie dense sweet fruits as opposed to fatty fruits which like avocado and stuff which isn't well that's fine but it's not you know too much of that you're not gonna get enough carbohydrate I don't think you need to add in vegetable juices or something like that that's not gonna improve your performance necessarily you can just eat vegetables in their whole form yep next question juicing for better life hey I only wanted to say you inspired me to become a raw very grateful for that well you're welcome thanks for saying that I'm glad to hear it I wish you all the best dark dog mentions again that it's too hot outside I work on my inside and it's too hot in the evening so I exclusively use treadmill find is good because I stop running if I stop running I'll fall and hurt myself which is good motivation to keep going okay yeah when it's hot outside certainly the treadmill is a good good tool Felipe hello there do you have any special care or preparation to run on low temperatures yes I have extensive experience with with running in cold temperatures being from Norway and all it's fine I mean until it's get until it's like too cold you know I don't know what that would be like in terms of Celsius which is what I know I think when it sort of good gets down to minus 20 perhaps that's when it's starting to get probably too cold for like it's unhealthy to be training at least training hard but I know people who do it but in general typical cold temperatures not too extreme certainly it's fine but you need to dress up properly and the number one key is probably not to over dress it's very easy to over dress and then you get very sweaty and then being sweaty you get wet and when you're wet you get cold again certainly no longer run so it's a very short run it's okay to get a little sweaty and you can dress up a little bit more just to stay comfortable from the beginning but if you're going for a long run you need to actually be pretty cold for the first 10 minutes and then you you warm up without sweating too much so I think that's probably the main thing just to make sure that you you're using layers you know several layers not over dressing make sure to have a hat and gloves obviously if it's very cold you can cover you know your mouth with like a buff or something and your nose certainly cover your throat area I find that to be very comfortable when it's cold outside so but yeah cold running is fine I mean I hate it but you know no big deal really another question from juicing for better life why did you compromise and decide to not eat raw and live in the tropics well first of all I don't think it's a big compromise I think although raw food is like every animal on planet is raw food and you know a diet based around raw fruit is optimal cooking certain foods you know like if you talk about something like sweet potatoes and even grains and legumes as long as you're eating a lot of fruits and vegetables in addition to them it's very close in their nutrient profile it's it supplies our needs very well so I don't feel like it's a big compromise I don't feel that different from when I was eating fruit to how I'm eating now why I don't not living in the tropics well because I love Norway I'm from Norway I belong in Norway culturally I have roots there I have friends community for me it's just after a long while of traveling I found that I just started missing home more and more and nowhere felt like home even though I stayed in places for quite a long time at times I never felt completely at home anywhere but Norway so nowadays I'm just very happy living in Norway climate isn't the best but on the other hand it is pretty good for training actually right because it's never or rarely too hot which is a bigger problem than too cold actually for proper training and I found that in Norway I was not able I was not happy with the fruit quality it was not something that that I was able to sort of enjoy to the degree that I did in the tropics so that's why I find it unsustainable to be eating only fruit and staying raw in Norway Philippus says nice thanks and a great channel thank you thanks for liking the channel alright so those are some good questions do we have any more any any other questions from you guys watching anything running related maybe you are I would love to know where you're from you know people who watch was watching now what kind of runners are you are your runner at all maybe you'd like to get started running tell me about it running is such as an amazing sport because it's really available to everyone right like you can't do skiing anytime a year anywhere in the world because you need snow and you can't go cycling without a bike right running is just very available and very easy to get into for everyone so that's that's something I really like about it next question well first of all Sakti says hi we miss sweet natural living well those were good good days sweet natural living and now is a good time as well but I look back at that time with a lot of good feelings chome 2000 hello do you perhaps have some tips regarding training to go running as often as possible like daily I'm trying to keep volume low but maybe you have some thoughts hmm I'm sure if I get that question do you perhaps have some tips regarding training to go running as often as possible like daily I don't know exactly what you mean but I guess if you want to if you want to run daily which is maybe a practice that fits some people well certainly if you're at a high level and if you're training very seriously like I am and a lot of people are you want to probably train almost daily but you build up for that to that over many years and being able to sustain daily training at fairly high volumes it's very demanding and you need to build up to it and take a lot of precautions etc but if you're just talking about going running every day even as a beginner just because maybe you like the routine the habits the benefits you get from just getting out there then certainly you can do that fairly quickly if you're you know if you're a ranked beginner I wouldn't jump into daily runs immediately I probably do every other day and then slowly build but as long as you keep it very short you know maybe start out with like 20 minutes something like that and build it over time very slowly and gradually then you should probably be fine keep the pace slow just go easy just like you would if you went for a walk obviously you'll go a little faster when you're running but I'm just saying you know anyone can wrap their head around going out for a 20-minute walk no big deal well don't make the runs such a big deal and make it really hard every time you go running go out and take it easy just relax and jog for X amount of time you can probably sustain that pretty much daily most people can if you build up to it a little bit over time though because fatigue is cumulative it builds over time so you can't just jump into it and and just because you can handle it a few days in you know three or four or five days or even a week or two that's mean you can sustain that for like months on end without problems so you need to build up to it and then if you want to get more benefits of course you could add in a slightly longer run once a week maybe on the weekend and maybe once a week you could also go harder try and do some intervals or do some faster running so yeah hope that answers your question dark dog what mental techniques do you use to push yourself when you really need it a difficult part of a marathon or race whatever well I guess in training I rarely need to push myself really because I'm so motivated but during a hard workout if I'm out there I'm really struggling in a good way if I'm struggling in a bad way like this is too hard for me today I'm not able to do this today then maybe it's better just cut shut it off and just stop and run easy instead and I will do that sometimes but I'm feeling you know good and and just feeling like it's it's hard at the end of a rep or something in an interval session what will I tell myself I don't know I just like there's no not an option to quit like unless I need to because I should but like I'm not quitting I'm out here I'm doing it I like the pain but I guess I'm just telling myself relax just relax just keep working steady we keep working steady if I'm in a race then I tell myself this is it this is what you're training for this is what your life is about like if I'm not gonna if I'm gonna give up now then what am I doing you know that sort of thing I guess that's not really the greatest advice ever because I'm I'm just very inherently motivated I need I don't need to give myself a pep talk usually and and also you don't want to push yourself really almost ever don't get me wrong you're gonna work hard at times but if you need to push yourself then you're probably running too hard instead you should you should you know workouts should always be done at a sort of controlled pace different paces and some paces are really hard and fast some are slower and more controlled but there should always be a level of control at the effort level that you're doing so if you need to push yourself that could be actually could be bad so instead of pushing yourself next time you feel like you want to give up or you're struggling instead just maybe settle settle down a little bit maybe slow down a little bit if it feels too unsustainable and just tell yourself to relax and keep working in a controlled steady effort so yeah that's probably my best advice there using for better life I'm from I'm from Israel living in Costa Rica at the moment and I have knee problems so I could so I never could enjoy running okay all sorry to hear that glad you're in Costa Rica though that's a great place mango season now should be pretty good knee problems are not fun but actually running is good for your knees unless you have an acute issue right now typically running is really good for strengthening your knees and to get good blood not blood flow but like movement of fluids in and out of the the knee joint and just staying active obviously in general but a lot of people they just increase their mileage too fast when they get into running they do too much too soon and that's when you can get even more knee problems or any kind of structural problem actually so I don't know your situation and I'm not gonna pretend like I know what what's what you should do but I'm just saying a lot of people even myself in the past used to say I can't run because I get knee issues and I used to do that I used to do get knee issues but that's just because I was suddenly running much more than I should have done all right so it's being patient and building up gradually and doing strength training as well so that you can strengthen the muscles that support the knee you know that's a good good approach I think Diana thanks for asking my answering my question about fruit I'm an avid runner in the USA how often do you think hill running is good will it help your running pace well the more running you do the the better is is for your running fitness in most cases as long as you're able to recover hill running as in running on hills on easy runs that's fine that's great but in terms of hill running insertion like hill sprints or interval sessions on the hill where you really push up a hill that's a really good way to to train your power I guess your your ability to generate a lot of power very quickly you can also do threshold intervals and stuff on the hills which means you're able to then do a higher intensity workout at a lower structural or mechanical cost because the hill is a little bit easier on your legs because you're not landing so hard and pounding every time but it could be harder on parts of your legs like your Achilles for example tendon might get overloaded from doing a lot of hill training but yeah hill training is a good thing that can be added into a program and for a lot of people it can be very beneficial at the right time during a training season of course let's see glad you like my answer chom 2000 eat ripe fruit what is a typical day of eating for you nowadays sweet natural living well typical day nowadays is I start my day with oatmeal have banana cut up banana apple on top and have some sugar on it for lunch nowadays I actually have oatmeal again for lunch just with a ton of bananas apples some fig jam on top there other times I have a smoothie like a banana big banana smoothie just a ton of bananas other times I have other things for dinner most of the time I have pasta spaghetti with the spaghetti sauce so I make that myself I nowadays I have gluten-free pasta I'm just experimenting with gluten-free but I might go back to eating gluten I thought I think for some well it's a huge discussion on gluten let's just say it's spaghetti and then I have a I cook a pasta sauce with the tomatoes that I blend up and pumpkin sweet potato carrots I have a huge amount of broccoli steamed or or boiled and some lettuce and yeah something like that that's that's sort of my baseline and around there I have a banana here and there and an apple extra and some other fruits and yeah a little bit of different things alright let's see I'm gonna go through some finds and questions I'm reading the comments I might not reply to all of them that there'll be too much right now I'm just reading through some comments yeah knee problems can definitely come from being having weak back muscles and the best way to deal with that is to do strength training ideally in a gym where you can lift heavy weights obviously again build up to it gradually over time but strength training is key I would like to hear what kind of workout you recommend for supporting the niece it's on and off since I left the military six years ago I mean it's not like a particular type of running will be good for your niece just generally running in general is good as long as you build up to it gradually and not overdo it at any given time but strength training again just squats deadlifts those two particularly but lots of other good exercises there too of course in the gym and when I say squats I mean with a barbell okay so it's not like body weight squats you can start with body weight squats but eventually you need to upgrade to heavier lifting if you're gonna get progressive overload and and good benefits from it Victoria wants to know hello glad to catch you live any tips for bunions shoes or sock recommendations I switched from Brooks to Altras so far so good do you have any other recommendations though yeah wider shoes are definitely a key point there ultra can be good I actually find hookah to be even better for me with really wide feet for me hookahs were wide in the very front no sorry altras were wide in the very front but they were actually sometimes very narrow in the middle of the foot where the bunion is usually and and I have actually some issues with what's known as I think it's a tailor's bunion which is like a small bunion on the other side of the foot and for me altras are usually too narrow in that spot so for me hookah has some shoes in the where they have a wide category so you can buy like hookah clifton for example and there's a normal one and there's a wide version and the wide one worse works really well for me other than that it could also be a good idea to work on your biomechanics through strength training working on your run running form in order to you know serve maybe your landing in a way that creates a bigger problem but usually with bunions it's the problem is that you've been running in shoes that or walking in shoes your whole life that's sort of you know pressing in there your toes and creating that that bunion issue yeah Lisa hi just I'm on listening today and once I say I'm glad to see you making more videos lately thanks Lisa that's nice to hear I like making videos too glad to have you with me Chom 2000 any thoughts about running in bare feet shoes and about four foot versus heel running heel strike running style I made a lot of videos about that or at least some videos about that in the past so you can look through my videos you'll find some videos on it but in general barefoot running is good it's a good way to strengthen the foot but it is challenging in today's day and age on running on pavement concrete stepping on things you know it's easy to sort of injure your foot I guess if you're running barefoot all the time I found that when I was running in barefoot shoes like the Vibram five fingers I was enjoying it sometimes but mostly when I was on a trail but as soon as I got on the pavement or something the lack of cushioning felt really limiting and I felt limited in how where I could run so I started running in normal shoes or ultra shoes and Hoka shoes and they're just it was just a lot better for me I just liked it a lot more it's actually a little bit more economical you get a little bit more help from the shoe I guess when you're running in shoes especially with the modern shoes with carbon plates and stuff you get a little faster of course that's a big discussion some people don't think that's okay I think it's fine but yeah I just say a variety is good so if you if you're running sometimes in barefoot shoes other times in normal running shoes that's probably a good way to go about it and you can use your barefoot running as a sort of way to to strength train your foot essentially doing some barefoot strides maybe and stuff like that I'm just reading the comments guys juicing for better life sleeping with track while training is there any difference from your experience on days of training and the rest day yes there is there are definitely I would say generally I sleep better when I am training so on a rest day I have a little bit more probably a little bit more harder time falling asleep although not really that much lately it's it's not a big difference but I think generally being active and being physically active is helpful for for good sleep but if I'm trained if I'm training very hard if I have a really long run or a hard session like when I really when I'm really wasted essentially after a hard session I find it harder to fall asleep in the evening that's normal there's elevated stress hormones and you're just a little hyped up and your body is essentially damaged and there's inflammation going on the stuff which is normal and actually healthy as long as long as you balance that with enough recovery and the body gets back into balance before you add another hard session then then you're in balance and you're you're gonna be trending better and better fitter and fitter but definitely training does affect sleep you sleep more or less while training probably a little bit more obviously when you're stressing more or adding more stress you also not going to need more recovery so more training means more sleep and if you can't get more sleep then you should try to because sleep is just really powerful as a recovery tool you look at the best athletes in the world they're usually sleeping 9 10 11 12 hours a night so sleep is like a powerful tool to enhance recovery and adaptation and of course when you're very active and physically training a lot and you're gonna need more sleep as well I find that I I sleep about 9 hours a night if I'm lucky I can get 10 I want to get 10 but I'm not always able to I wake up sometimes in the morning right and then just like can fall asleep again that's okay 9 to 10 hours I can survive on 8 but I prefer 9 or more I found that I sleep more only when I eat cooked food do you notice any different no I didn't notice any difference between eating raw fruits and and and cooked foods I don't I don't think it makes sense that there should be a different diet difference either it's there's no logical reason for it in my experience some people say they're bored they feel like they sleep more when they eat cooked foods I mean I guess it depends on the food you're eating as well but I didn't experience that are you planning to do an iron man well I'm wearing the iron man right so well not planning to do one I guess I'm just wearing this because I like it and it's cool and it's from this France which is here so I I wear it but I haven't done one and I'm not planning on doing one anytime soon but I am very fascinated by triathlon and maybe one day I will do an iron man it's a pretty extreme thing to do though it's not like a marathon it's like a marathon but just before that you you you do a lot of biking and some swimming so yeah maybe one day is it a good idea to ask a girl out on a running date I think that's a great idea definitely a good idea because if she's not a runner why would you want to hang out with her now just kidding yeah I think so I think so probably a very good way to just keep it relaxed and casual like when you're out on a run just you know enjoying yourself keeping it slow so you can talk and the way to sort of break down people's guard a little bit when you're physically active and yeah I think that's a good way to do a date Gaston hello hi Mikkel does it make any difference either for good or for bad training at night well I know you train at night Gaston so you probably know even better than me but on the other hand because you have more experience with it I don't have that much experience with training at night I have done of course but I think in generally in general terms training at night is not ideal right because it's you know you're doing it right before you're gonna sleep and that sort of could affect sleep a little bit typically it's nice to have at least three hours maybe after your exercise before you sleep so if you're able to do it early evening then yeah then that's that's fine I think if you're doing it late evening though right before going to bed etc that's probably less ideal the optimal window for exercise is probably not immediately in the morning and not late at night but somewhere in the middle during the day right but yeah because of our commitments in life and search work and stuff we have to compromise a little bit and so I think the difference between training at night versus training today is probably not that big and as long as you're not doing it right before you go to bed and if you think about the difference between that and not doing at any training at all because you don't have time you're probably gonna end up more fit if you do your training at night even if you do it right before bed and it affects your sleep a little bit it's better to do something than nothing so there's always compromises I think the earlier you can do it in the evening the better and people are different too some people actually probably thrive doing it in the evening some perform better in the evening some perform better doing the morning it's it's very individual so for you it seems I think maybe it's going very well right so yeah let's see I'm gonna wrap it up soon but another question couple of questions Estella I am a woman who has been running for last years and having suffering from discomfort in my left so as and gluteus for some time some recommendation well it's impossible to give a diagnosis just like that because of course the question is why why do you have that discomfort is it coming from a do you have a muscle weakness somewhere do you compensate in terms of your movement pattern how's your running form your biomechanics what about mobility how's your mobility so there could be a deficit in strength deficit and mobility in balance between the different sides of the body stuff like that can can be a reason sometimes it can just be that that's your weak spot and when you're you know when you're training too much maybe you end up getting injured there but you could maybe avoid it by just being smarter about how you plan your training and to manage your training load better so if you're able to manage your training load better over time maybe that's one solution but probably also it's a good idea to take a look at why do you have that particular problem and the best way to do that is to see a professional probably a sports physiotherapist would be the best someone who specializes in sports ideally running you can get a gait analysis done you can have a look at your running form and you know diagnose what's going on and and maybe give you some exercises for things you can do to improve your biomechanics and avoid that in the future so that will be my recommendation there show them 2000 s when the next live stream is I I don't know we'll see we'll see what do you think of sprint training well I mean if you if you think sprint training as in training like a sprinter then that's great if you want to be a sprinter but it's not gonna make you a really good runner but as a small little you know small part of of an endurance training program sprints can have their place right it would be like a like an intense dose of almost like strength training this very specific anaerobic neuromuscular stimulus like essentially when you're doing strides or or really fast running like repetitions at the track maybe at a very high fast pace or or or hill sprints right maybe five or ten seconds all out even on the hills we're not a connova is famous for for the coach prescribing those to his athletes the hill sprints I think there's definitely some benefits in terms of ironing out your form a little bit maybe and working on some neuromuscular biomechanical things so there's room for it it needs to be balanced though with all the other elements of course and if it if you end up getting so tired or sore from your sprint training so you can't do your tempo runs or your long runs or whatever then of course then it's a problem so you need to balance it out with everything else marvelous said your videos are amazing bro well thank you so much for saying that I appreciate hearing it eat ripe fruit are you always calm and confident do you have any tips I'm pretty calm and pretty confident but definitely not always I'm sometimes frustrated and stressed and tired and what else all the other normal things to feel as a human any tips on how to be calm and confident hmm do your best maybe not to react to everything that happens but instead just observe what's going on realize that it's it is what it is and you know some stuff you can do something about some stuff you can't affect and you just have to accept that it is the way it is you could still work on improving your situation but stressing about it's probably not that helpful should you care what people think about you know that's gonna be a big waste of energy and you're gonna lose your confidence if you if you're looking for approval from everyone else just do your own thing and that's it huge topic I could say a lot more probably and I guess it just boils down to being yourself and realizing that life is not so serious right only it's serious in one way in a good way it's amazing right but a lot of people are stuck in this you know life is so serious life is you have to do this and you have to do you don't have to do anything you don't have to do anything but it's up to you what you want to do and don't let other other people define the meaning of life for you so actually I can give you some of my thoughts like I just did but in the end you have to find your path and find out how you want to do you because only you know as Dr. Seuss says you are you and that's truer than true there's no one alive that is you or than you that's a good way to wrap up this session well last question comes in just at the endless answer it have you ever got a sprain in your leg if you mean a sprain meaning like a joint sprain then yes as a kid I got a sprained ankle if you mean a strain as in the muscle strain actually have one right now in my calf which sucks but yeah injuries are a normal part of training but you do your best to avoid them well the questions are pouring in so I guess we'll do a little a few more but we'll wrap it up soon would make me happy to hear more about the general inspiration videos like you used to make in our on your old channel for your teaching yeah well I like making those inspirational videos in the past right now it's not my jam I could say just not my highest excitement but who knows maybe I'll get into it again Gaston do you think it's better to train listening to music headphones I mean does it make you more or less focused and relaxed we'll stop it there that's the last question for today I like to run with music sometimes other times not I definitely don't like it during workouts I feel like it does make me less focused during workouts it just takes my focus away from my breathing how I'm feeling and I tend to as maybe sometimes end up pushing too hard if I'm listening to intense music right so during hard workouts I like no music nothing just focusing on how my body feels and dialing in at the right pace etc if I am running easy though and it's just like a nice casual run around maybe a long run sometimes just want to cruise and relax then I like listening to music usually just fun relaxing music and not really that much yeah I don't like the hyped up intense music and then podcasts I'm a really big fan of podcasts especially on easy long runs or just general easy runs but during workouts no no music for me but some people like it some people prefer having music and I guess that's okay but I would worry that there's a risk of losing focus like you just mentioned yourself yeah well thanks everyone for joining in thanks for your questions I'm gonna go out on the bike now not training but just cruising around town for half an hour before I make dinner just to it's my rest day today just have a little bit of a cruise around have a look what's going on in the city and then come back home and cook dinner and relax in the evening watch a movie maybe good to see you to Gaston good to see you all of you chom Lisa marvellous seed eating ripe fruit choosing for better life or chom 2000 dark dog I don't know I hope I mentioned everyone thanks anyone anyway for everyone who joined and if you watch the video the recording of this then leave a comment if you want to and give it a like and that's it I guess going home to Norway on Thursday and then probably upload another video for next weekend next Sunday probably a normal video we'll see I can't promise anything thanks happy running and I see you all some other time bye and then how do I stop this that's the question I guess just cross it out here bye