 and we're live here on the Lone Trail. Let's see. So yeah, I'm doing a live stream, no one's here already I think. Let's wait and see if anyone comes through. I don't have that many subscribers here on a Lone Trail yet, so I'm not expecting a huge amount of people to show up, but I thought that we would do a little bit of a Q&A if anyone shows up, that is, to ask me some questions about running. Let's see if I can have a chat here. Just looking through the chat. Yeah, I don't know how the chat is gonna work, so I'll just talk about some random stuff while we wait for some people to show up. So yeah, it's summer here in Norway, but the last few days have been rainy, so I was actually planning on doing a bike ride today. I had a little bit of a workout, so to speak, informal workout yesterday and running, and I thought today I would just go for an easy bike ride, two hours. But yeah, I don't like riding my bike in the rain, it's just not that nice. So I'm taking a rest day instead, because usually I do rest days on Sundays, which is tomorrow, so I'm gonna do a rest day today. I just did some glute exercises with a band. I'll show you guys what I mean. I bought some resistance bands. So I've bought these bands here that I've been playing around with. You know, you put them around your knees or whatever, and then you can press out while you're doing hip, like glute bridges or even squats or clam shells and things like that to work on your glute medius muscle. And so I've been doing those today, and I also have this other band I think is called the TheraBand, where I'm doing like ankle inversion, aversion kind of exercises. So that's what I've been doing today, and then tomorrow I'm gonna do my bike ride tomorrow instead. So as I said, I was gonna do it today, but it's rainy, and tomorrow it looks like it's gonna be a little bit better weather, so I'll do the ride tomorrow. It looks like we have four people here now. If you guys want to say hello in the chat, that will be cool, so I can see how it works. I've never done a live stream on my phone before. I'm using my phone, and I'm not sure if I if I'm getting the chat. So if you guys can say something, so I can see what happens. I hope it comes up on the screen. Yeah, training lately has been going okay. I had a break, a training break over the winter when I was in La Palma, and now that we have a question or a comment. Good. Tim man running. Oh, it's fading away. How do I? I don't want it to fade away. Sorry, technical things. Oh, there it is. New subscriber. Tiernan running. Do you use zero drop trainers much? I will be answering your question. Just gonna finish my what I was saying. I was saying that I had a training break over the winter. As most of you probably know. And then I started running again in March, and I've been building up volumes slowly. But I've been having some Achilles issues. I've been doing more biking. And that's been good. I've been enjoying the back a lot. So question. Do you always use zero drop shoes? There we go. I don't know why, but the question, the comments fade after a little while. Do you use zero drop trainers much? I used to run only in ultra shoes, which is zero drop, all of them, right? And I did enjoy it. And actually, what turned me away from ultra was that, although they do have a wide toe box, they're not actually that wide, across the midfoot, which is where my foot is widest. So I tried a lot of different shoes in order to find shoes that were wide enough for my feet. And I ended up trying some hookah shoes, and they were wide enough, especially when I bought the wide models, they have a special sort of wide, alternative for each of the models. So I bought those, the hookah Clifton and hookah Bondi, and they fit my feet really well. They're not zero drop, though, they're more like four and five millimeters of drop. But it's still low, you know, it's still low drop. So it's similar. I haven't run in high drop shoes, like eight to 10 millimeters ever. But I am looking to try it, actually, I would like to try the Nike range. Obviously, there seem to be a lot of running records broken with fast Nike shoes these days. And I would like to try some of those. So I'm going to experiment with higher drop shoes. What about you? Turn man? Sorry, I forget the ternan running ternan running. What about you? Do you run in zero drop shoes? Let me know. The other thing that made me go away from zero drop shoes is that my ankle mobility is pretty poor. Okay, so it's not a it's not an ankle issue as a as a as an Achilles issue so much as it is in front of the ankle, causing me to not be able to get as much dorsiflexion in my feet, which is why I sort of tried experimenting with a little higher drop to get my foot up a little bit and move my body a little forward, sort of cheating a little bit because of my poor ankle mobility. And I found that it feels better when I go in the zero drop shoes. I feel like I'm butting against my limits when it comes to ankle mobility a little bit more. Montalban Jr. says I went from Nike to five fingers to bear bear. Is that a brand? I've never heard about it. To Luna sandals. Okay. Yeah, I would like to try Luna sandals. They seem pretty cool. But at the moment, I'm enjoying a little more drop. Tiernan also asks was it awkward transitioning from ultra to Hoka? I literally tried a few months ago, but my lower leg seemed to fatigue faster for some reason. I didn't have a problem with the transition. It was pretty smooth. I was frustrated with the fact that the most of the ultra shoes were too narrow in the in the midfoot. So I got some pain actually from wearing them. Some of the models anyway, and I went through three or four models. I went to buy them, brought them home, ran twice in them and had to sell them again. I did that three times just because they were too narrow. And when I finally put on the Hoka shoes, they were wide enough. And I was like, wow, this feels amazing. Finally a shoe that's actually wide where I need it to be wide across the midfoot. Let me show you my dirty socks. So rather than like being, you know, the whole the ultra shoes are wide and toe box, which is nice. But my foot is really wide there, a little further back from the front. And so I needed shoes that were wider there. And actually, when I'm looking at the Nike Wafer Fly, you know, the new fast shoe from from Nike. They actually look pretty wide there at that point. So I'm curious to to give it a try. Montalbona went from barefoot to Luna overall, it took a year to transition. Yeah, it does take time to transition transition, obviously, whether you're going from high drop to zero drop or lower drop. Or if you're going the other way around to any changes in training, footwear, intensity, volume, any changes at all, you want to be careful to do it gradually. So yeah, seems reasonable to to spend a year transitioning. Yeah, you say the Nike's are narrow. And I've I've I've never tried, I've tried one pair of Nike's I did recently was the zoom gravity, I think. And again, it was pretty wide there just where I needed to be wide. And the rest of it was pretty narrow. But that's not that big a deal. I need them to be wide right there on the midfoot. And looking at the Wafer Fly as they look pretty wide. But yeah, I got to try it though. Turn turn turn it will be fascinating to hear how it goes for you. Sorry, the comment fades immediately after it arrives. So I have to be really quick reading them. Fasting to read how it goes for you. Lots of minimalist and zero drop runners will probably be interested in what it's like reverse transitioning. Yeah, I think so too. And you know, I like experimentation, I like to experiment. So I started out with Vibram five fingers. I remember back in, I think it was back in 2012, when Mads and I first my brother first went to Thailand. It's back right back when we transitioned to a raw food diet. Before we started the Sweet Natural Living Channel, we went to Thailand and we had our five finger shoes. And we had our Born to Run book. And we were reading it and we were like, Oh, this is awesome. We're gonna we're born to run we're gonna run. And we ran around on on one of the small islands Kuchang on in Thailand. And yeah, we ran in five fingers. And it was awesome. And I feel like that taught me how to run properly. I always used to heel strike pretty bad. I remember getting a headache back in the day. I used to get a headache from running because I was pounding with my heels so much that my, you know, I was basically shaking my brain. And and after transitioning or just starting to use five fingers, I had to learn how to run properly. And that's one of the benefits of running with zero drop shoes or barefoot, five fingers, Luna sandals, whatever, you actually learn proper running form natural running form. And then if you're able to maintain that while still using running shoes and experimenting with different levels of drop, etc. I think that can be a good, good thing to do. You don't necessarily have to lock yourself into one world of just like zero drop or just normal, high drop shoes. So I want to try a little bit of all of them. I think I do probably need to incorporate more of the barefoot running again. Just to strengthen the feet. It's really good for the feet to run barefoot, maybe do some barefoot strides a couple of times a week, that sort of thing. To work on the feet strength and the balance and the proprioception and the feet, etc. That's probably, probably a good idea. And by the way, back in, of course, you can ask questions. Any of you guys have any running questions? Just shoot. Back when we were, here it is. I know it's been overdone. But how about a video of a full day of eating on a run day? Yeah, I think that's a great, great video idea. I will do that. I will do that. I can't say when I'm going to do it, I'm going to try and do it fairly soon. Because you're asking about it. But the reason I don't do those that often is because I'm not really a big fan of vlogging. It just, for me, it's just stressful to be like carrying around the camera all day, and to, to, to film my meals, and, and vlogging, you know, being out and about doing things and filming myself while I'm doing it, it just stresses me out. I'm much more into just making videos like this, where I sit down, I can make a video, and I'm in a control setting, and then I'm done, then I can get on with my the rest of my life. So that's, that's the obstacle for me, but I will try to do it. Because it's cool. I know as a viewer, I enjoy watching people's people's videos like that. Yeah, it is stressful. I don't even understand sometimes how some people can vlog all day every day. It seems like a very stressful lifestyle to always be filming everything. Because I'm always like, sometimes I'm out for a run, right? And I'm like, Oh, this is amazing. Look at the view and everything's so cool. I want to make an Instagram story, or I want to film this or make a video or something. But then I'm just like, Oh, no, I don't want to, I want, I don't want to spoil the moment, you know, I don't want to pull up the camera and fill with the camera and fill myself while I'm up running. I'd rather just be in the moment and actually enjoy it for myself. Maybe it's selfish, not it's not selfish. It's just natural to do to feel like that. But the most awkward thing apart from me is recording myself talking when people are passing by. I know I cannot I'm not able to do that. Like, it's so difficult. I feel so stupid when I'm carrying a camera around in public talking to it. And even when I see other people and you know, I'm a YouTuber, I've been doing this for years. So I should be okay with it. But when I look at other people doing it, I even think they're they look stupid. I see them filming themselves talking to the camera and just like, Oh, what has happened to humanity? We're so weird. But then again, it that's a good way to create content. I know, for example, some of the channels that I like to watch on YouTube, they do that all the time. They're out and they're running out in public talking to the camera or they're walking or they're out and about. And it's just something satisfying about seeing the world go by and and seeing new surroundings, because I'm sure some of you guys are pretty bored, maybe of just seeing this wall behind me all the time or just always seeing in the same place. So I want to take this YouTube channel to the next level. And I think maybe one of the things that I could do is to do more videos like that where I'm out and about and filming myself talking in the world. Yeah, turn and says I think it's the necessary evil. Yeah, I think you're right. So I'll work on that. And I'll work on making some more what I eat in the day videos. You know, one way of doing it is actually just filming the meals and filming like the food. And just doing it without talking and without actually making a video. And then I could do voice over later. That's another way to do it. Um, I was saying earlier how back in the day in 2012, when Mads and I went to Thailand, we started running with the Vibram five fingers. It's not like that was running at the same level as I am now. Back then it was just like we were inspired and for a few weeks, we ran every other day or something. But then I had a problem. I didn't enjoy running on the pavement. I only wanted to run on trails. And it was difficult to avoid pavement because it is difficult to avoid sometimes. And I wasn't consistent with my training. So even though I did start back then to train, I don't look at it as real training. I wasn't really training back then. It was just playing around with running and and having fun with it, doing a few runs now and then, but it was pretty inconsistent in terms of training. So over the years, I guess it was back in 2015 or something like that, 16 maybe. When I got my first running watch, GPS watch, Garmin. And I was like, this, now I started getting really inspired about real training and I set myself what if I actually give this a proper try. And since then I've had a lot of setbacks, some injuries. I got really sick after a vaccine back in 2016. Now, over the last six months, I've had issues with dizziness and that's been hindering my training as well. So I've certainly had my share of obstacles. So I wouldn't say I've been able to train super consistently over the last few years. But yeah, I've gotten somewhere. I'm moving forward slowly building it. And let's see where it goes. Let me know, guys, if you have any questions and I will answer them for you. It's just any questions running wise, just post them. Montalban says, I don't mean to advertise other running channels, but I think you would really enjoy boundless runner. Okay, thanks for the tip. I haven't heard about that channel. I'm going to check it out later. Boundless runner. I like video to max productions a lot. Sage Canada. He is one of my favorite running channels. Ben Parks, he's pretty good. Good running channel for him. What else? Total running productions. That's a really, really good channel. Very inspirational. But I like the Sage Canada style a lot, you know, vlogging and just talking again, he's out bringing his camera out on his run, which is what I think matters quite a lot that you're actually out and about. Film yourself while you're out there in the world. I think that's a good, good way to just satisfy the viewers. I know from personal experience as a viewer that I much more prefer someone who is actually out and about than someone who's just sitting in a room talking about something. But then again, one of, you know, my strengths, one of my strengths as a YouTuber, I guess, is to talk about a particular subject in depth and explain it. And that's why in those videos, I think it's best to be sitting in one place and just getting into the topic rather than being distracted by surroundings. But I should definitely up the ratio between out and about videos and in house videos. So it looks like we're five people here now. Thank you. Six people now. Thank you for for being here for joining me in my live stream. If you have any questions, post them. Actually right now, just someone give me a question. I want a question right now. A running question, please. In the meantime, I can show you my background. That's the new Nikki Alpha fly. It looks looks like a spaceship that you put on your feet. Looks pretty fast, though. It's Saturday here, which means I've had my guitar students. I have guitar students on Saturdays. And yeah, just for today, though, if you could only pick one couch to base all your training on couch. Sorry, the comment fades away. I have to figure out how to avoid that. If you could only pick one couch to base all your training off, which one would you pick? What do you mean? Coach? Pick one coach? Hmm, good question. I mean, my favorite coach, of course, is myself. I am self coached. I mean, I learn a lot from different coaches. I get your question, though, and I'll get to it. But I have thought about it a lot, you know, what if I had an actual coach, right? Like what if I actually had a coach making the program for me telling me what to do? And would it be a benefit for me as an athlete, especially later, maybe when I get to a certain level, if I get to a certain level of performance, if I'm ever able to actually perform at an elite level, I don't know, I dream about it. But whether or not that's going to happen, I don't know. But if I do get there, maybe I should just give someone else the responsibility of being a coach so that I can focus on being an athlete, maybe. But my personality is such that I, I struggle with taking, I have my own opinions about what's correct and what's not correct. And so it's difficult for me to just have someone else tell me what to do. I don't know if that's a strength or a weakness. But of course, over here, I have some of my, my books. So this is by Keith Livingstone. It's about Arthur, from, you know, it's about Arthur Liger's training. And then there's of course, these two books by Fitzinger and France. So Fitzinger, that's an option there. This is Laura running Timothy Noakes. That's a big book. I guess he's a coach in some ways, he's more of a scientist than a coach, maybe. And then of course, there's Jack, Jack Daniels. This is one of his old books. And of course, his most famous first book, Daniels running formula. I think I would have to go with Daniels. I mean, I'm a huge fan of Jack Daniels. I am certified V dot Jack Daniels coach. You can see here, this is my certification. It's just an online test, basically, where you prove that you know the principles from the book very well. So yeah, I think definitely, I would go for Jack Daniels. I feel most confident with his approach. That's the approach that I use most in my training. But I do sometimes find that it has its shortcomings, right? There's some things about his philosophy where I'm like, like, for example, he has his different training intensities, right? Easy marathon pace, threshold pace, interval pace, repetition pace, that's his different paces. And I like that simplicity. But I feel like there's room for slightly easier than marathon pace. Sometimes you know, the high end of an easy pace. But then again, that goes into his easier range. But what about things like race pace training, right? Like if you're training for 10k, would you would you choose threshold pace? Or would you choose interval pace, which is of you to max page, pace, because 10k pace is somewhere in the middle there around what's known as critical velocity? Which one would you I mean, you would obviously train in many different pace realms. But I feel like sometimes there's a little missing piece there in his philosophy. Another question there. From Mount Alban, Jr. How important is speed training for the long distance runner? That's a great question. Classic question. Lideard, Arthur Lideard said, sometimes people accused him and his philosophy of high mileage of saying they said high mileage makes you slow. And Lideard would say no, it's not the high mileage that makes you slow. It's the lack of speed training. So ideally you would have a high mileage program for a long distance athlete with some speed training to sort of top it off. There's several aspects to speed training, of course, and you got to look at your goals. I mean, if you are, if you're an 800 meter runner, or a 15 meter runner, you'll require a lot more speed training than if you're a marathon runner, right? Marathon is pure endurance, almost right, you might have some some finishing a finishing kick where you require more speed, and there might be some pace changes in a competitive marathon. But the anaerobic capacity, so to speak, the ability to, to produce ATP anaerobically is not very important for for long distance runners. But for 800, 1500, like those middle distances, what is what they called, for those distances, it is important to have some anaerobic anaerobic power. And so for those people, they need to do more of that repetition type training, which is what Jack Daniels would call it, fast, you know, 800 to 1500 meter pace training to develop the anaerobic abilities. But there's another aspect, of course, here to speed training. And that is that it's not just about your metabolism, the anaerobic part of your metabolism, but it's also about your neuromuscular efficiency. And so when you're when you're training, when you're doing speed training, you're actually working on your running economy. You're working on your economy of movement. And it's also a way of looking at it is also looking at it like strength training. It's like strength training for runners, it's very running specific strength, right? So you can go in the gym. And you can lift really heavy weights, and that will stiffen up your system, it will stiffen up your tendons, and generally stiffen your system and make you stronger, of course, which then can translate to better running economy, because you have less elasticity in your tendons, you can transfer your power more efficiently to the ground. And you can also push off with stronger force. But one way of making that strength training, even more specific to running is to do speed training. Okay, even even better doing hill training. Because when you're really working fast, kicking off with a lot of power, you are not only training your strength, but you're also working on stiffening those tendons. And you're working on good running form, all of which will improve your running economy. So even for marathon runner, it is essential to do speed training. And I would say, at the very least, a couple of times a week, adding in five to 10 strides, where you accelerate up to like 1500 meter pace, perhaps, and then ease off just just short little bursts of comfortable speed. And even doing proper speed sessions for part of your paradise station training plan, where you'll have periods of time where you work on speed, and do sessions like 10 times 200 meters, even 300 meters and that sort of thing. So I would say yes, it's important, but of course, it's not as important as the aerobic base, the easy miles, the threshold training, etc. Let's see some more questions here. Montalvin says I currently do trackwork speed once a week. So boring compared to long, beautiful trail runs, but I think it helps my performance. I definitely think it helps your performance. It's a good idea to just have a good balance of different intensities and different speeds. Variety is key, right? And touching on the different energy systems, like speed training, threshold training, long runs, those are the, you know, the big ones. And then there's V2Max and critic lost in there as well. Still, most of your running should be easy, though. And for those of you watching, and maybe for those of you watching this video back when it when it's posted on YouTube after the livestream, bear in mind that I do offer coaching. So if you're interested in a training plan, or if you're interested in a Skype conversation, perhaps, where we discuss your training or get into how to best train for whatever your goals are, please check out my website. There's a link in the description. There's another question here, I think. Let's see. Samarth Roshan, what's the best beginner run tip? Best beginner run tip? Wow, that's a good question. I would say the best would be build gradually. That would probably be the best tip. If you had, if I had to give one tip to a beginner, I would say build gradually, be patient, take it slowly, build gradually. Any, the body is very good at adapting to things. But it takes longer than we think usually. It's not like you can just suddenly do something new and your body will just be like, yeah, I can handle this. It usually takes a few weeks, three, four, five or six weeks, certainly more than a couple of weeks for the body to adapt to any new level of stress. So whether you're beginner or an advanced runner, you need to be careful when it comes to adding in new elements in your training, adding in more volume in terms of kilometers, upping the frequency, how often you run, upping the intensity of your training, adding in a new type of training, new shoes, new terrain, anything new. Okay, so as a beginner, take it slowly, little by little by little and stabilize at a certain level. So you start running three times a week, for example, 20 minutes. Stay there for like three or four or five or six weeks, even get comfortable at that level. Once you're comfortable, your body has adapted to that level. Now you add the next level and you add in another run or you up the intensity on one of the runs or the distance on all of them or whatever. One thing at a time, then adapt to that level and then comes to next and you go in this incremental progress progression kind of thing. That's important. What's your marathon PR? I have never run a marathon actually. I've never run a marathon. I love the idea of a marathon. The marathon is my favorite distance, at least in my head it is. I just love the, I mean, what other distance has its own name? Usually we describe distances by the by the distance, right? We say 10K, 5K, 3K, 200 meters, 10,000 meters, but the marathon, the marathon has a name. It's called a marathon. It's like a mythical distance and the half marathon is also in the category of marathoning, I would say. So I enjoy the half marathon. I've run a few half marathons. My fastest half marathon is 133, which is not super fast at all. But for me, as a still somewhat of a beginner, you know, I'm still only been running for a few years. I feel like it's pretty good. And I think last summer I was in probably 128 shape, I would say. If I would, if I went out on a on a flat course in August last year, I think I could run 128 probably. But then I had my some health issues and I had a long training break and now I'm just building back into it. Dreaming of going sub three for my first half, first full marathon. Whether there will be a marathon or not in November in this, I don't know. I hope so. And I certainly want to go sub three 10. Can I go sub three? That depends on how my training progresses over the next few months and how my Achilles tendon holds up because I'm having some issues with my right Achilles. Yeah. What's your marathon PR though? Have you ran a marathon? Any of you guys have a have a marathon PR you want to share? Go ahead and post a comment. Montalben opinion on what intervals should you eat on epic runs, if at all? Do you mean when you say that, do you mean how often you should eat? Tiernan says 344. Nice. As a decent time, I would say anyone going sub four on a marathon, I would say that's above average fitness for sure. Definitely. I mean, even just finishing a marathon is way above average fitness. Most people cannot even dream of finishing one. So without training, obviously they need to train. If anyone can do it, if they train for it, but very few people do train for it. So 344 is really nice. How often would I eat on long runs? In general, I'm a fan of eating on long runs. I don't see a point in not doing it. If you want to do a fast at long run in order to stimulate your fat metabolism more, you could do those once in a while, but they're very taxing and it takes more recovery to recover from it. So if you're careful about those things and you put it in your training plan, say once every six weeks or something in a build up, sure, you can have maybe some benefit of stimulating your fat metabolism a little bit more by not eating. But even if you do eat while you're running, you will still be burning mostly fat as long as you keep the intensity low. Even if you eat sugar and carbohydrates, your fat metabolism will still be revved up based on the time you're running and as your glycogen stores deplete, it will be revved up more and more even if you're eating. So I'm a fan of eating. It's healthier, I think, for the most part, for most of your long runs. And I would say start out without eating anything for about the first half hour or perhaps even an hour. Depending on the weather, I would probably start drinking even after just 10-15 minutes and just drink every 15 minutes or something like that. And then once an hour has gone by or maybe half an hour, you can start eating as well every 15 minutes. So what I would do is I would squeeze a little bit of I'll show you what I've got here. So I usually bring these soft flasks. I have several types and I'll just fill it with sugar, salt and a little bit of water or some flavored drink or whatever. Just a little bit. Even a little Coca-Cola is actually quite nice. You just have like just a little bit of Coca-Cola is just for taste actually. Mostly it's just sugar and salt. So I'll squeeze a little bit of that and then I'll take a sip of the water and that's fine. And then 15 minutes later I'll do it again and I'll just do that every 15 minutes or every 10 minutes or perhaps every 20 minutes depending on your preference. If I'm in a race you definitely want to do that. Every probably every usually every 5k. That's where I have an aid station every 5k. So however fast you finish five kilometers in a race maybe takes you 20 minutes, 25, 30 or longer. If it takes you longer than 30 minutes though you should probably have a little bit of extra water with you maybe in between aid stations. Let's see. Verai Chaudhuri says hello brother. Hi, how are you? He's asking do you eat vegan? Is it better than being on keto? Yes, I do eat vegan and I'm of the opinion that it is a lot better than keto. Ketosis is an adaptation we have to handling periods of time without food. So when we're fasting, when we're actually starving we can survive for a while on ketosis and it's when the fat metabolism sort of takes over in the body. But for a variety of reasons I think it's not healthy to be in ketosis most of the time and I don't see the great benefits of eating that diet. I'm a big fan of carbohydrates especially if you want to be an athlete you've got to eat carbohydrates. In fact your diet should be based around carbohydrates. I would eat a lot of fruit lots of potatoes sweet potatoes rice corn pasta bread I mean just getting carbohydrates in of course fruit and bananas and stuff like that is just the best way of supplying carbohydrates but yeah plant-based diet vegan diet that's that's definitely what I recommend. Let's see scrolling through the comments here a little bit. Buserk asks run on grass heel pain time off question mark I'm not exactly sure what you mean I would say yeah running on grass can be a good way to it's a soft surface it has its problems though because you're lifting your feet sometimes a little bit because of the grass so the best thing is like dirt trails but variety is key so sometimes running on grass sometimes on the pavement sometimes on the gravel and trails and stuff like that and if you have a heel pain or if you have an injury I would probably take some time off at first maybe we're talking like a few days or a week or two to see if it eases off perhaps okay you do have a heel pain okay and I would take a week off just give it a week let's see if it goes back and then when you get back into it slowly build into it be like super conservative and if the heel pain comes back very quickly I would probably go to a physiotherapist and get a professional opinion about it that's the best thing you could do probably but again the key is build very slowly make sure you have good footwear go to a running specialty store to get good shoes and run on a variety of terrain. Monta Albin says he's dealing also with the kill is tendonitis so annoying yeah I know it's very annoying I'm doing eccentric heel drops and that's supposed to be helping Martin any special insights on running on inclined planes to avoid back pain um do you mean running uphill or is that what you mean by running on inclined planes let me know just write yes if you mean running uphill for back pain thanks for for coming okay thanks for joining us here everyone in this live stream we're not that many people on the long trail I think I have 2600 subscribers at this point and hopefully I'll be able to build it over time but I'm very appreciative of you guys being here now thank you so would do something particular about your back pain depends I mean it's difficult to say right because where is your back pain and why do you have back pain could it be related to shoes is it related to your running form is it related to uh increasing your volume too quickly you have an injury there that's difficult to manage there's so many possibilities that again I would just recommend going to a physiotherapist if you have a consistent issue and you you're not exactly sure why you have it or what it is it's always best to go to a professional ideally a physiotherapist who knows about running you know finding a running clinic or something like that because then you'll be able to get the best possible advice I haven't I can't imagine that I mean you know when you're running on a hill uphill there's less impact less eccentric loading when you're going down a hill fast especially if you're not running with optimal form you could theoretically get some back issues I guess so running uphill is a little softer on the on the structural system um but you know I would also look into possibly strengthening your back through deadlifts, squats, etc etc maybe back pain running form or issues yeah it could be running form could be shoes definitely look into that by talking to a professional I heard long distance running puts your body in oxidative stress what to do then yes I mean when you're when you're when you're metabolizing things that's oxidative stress but it's you know stress is good stress is not a problem the problem is when you're not able to recover from the stress chronic stress so the idea of um having stress in your life then recovering from it that's good having too much stress in your life and not allowing allowing recovery that's a problem so you know you train and you stress your body including your oxidative um you create some oxidative damage etc and then afterwards you rest you recover you sleep you breathe you eat there's lots of antioxidants in your food if you're eating a plant-based diet and then you sleep and then it's all good and what album says I'll take running stress or office stress any day okay um Martin thanks for answers I guess I had to guess I had to do it running form could be I mean when you are running uphill um as I said there's less loading on on the back probably um you know it depends there's a lot of different variables there that that could be relevant or not relevant in your particular case we're gonna wrap it up this was cool my first live stream with my phone here on the lone trails so thank you guys for for being here on live stream thanks for asking your questions I'm gonna do another one maybe I'll do another one next Saturday at the same time perhaps perhaps it'll be a tradition perhaps not I don't want to promise that I'll be here next Saturday but I might I might suddenly pop up another time too it's afternoon here now in Norway um I guess it's morning in the US I don't know where you guys are from why don't you post a comment now where you write where you're from where you are right now so I can get an idea of where you guys are I think some of you are probably in the US India India okay two people in India US all right so in India I guess it's pretty late at night third person in India Manchester okay Spain cool so I guess a lot of a lot of you guys are either here in Europe or in the east which means it's going to be late at night for you guys afternoon for us here in Europe and morning for you guys over in the US all right thanks for watching if you're watching the video recording of this of course check out some of the links in the description and my coaching website and to you guys watching as well now live remember that I do have a Patreon page where I do monthly Q&A videos okay so I make a video every month where I answer the question from my from my patrons so if you want to check out that and get some more exclusive content over on Patreon you can go to patreon.com slash the loan trail um there's also going to be a link in the description after I finish this live stream thanks for watching thanks for being a part of of this live stream and yeah I wish you all a good night or a good morning or a good day or afternoon or whatever it is all right see ya bye and I'm still here because I don't know how to turn it off I guess up here bye