 Alright guys, it's time for Q&A video. I love Q&A videos. Today I'm gonna answer your running questions a few weeks ago I made some posts on Facebook and I also made a video on the sweet natural living channel where I asked for your Questions regarding running so today. I have almost 50 questions from you guys. That's awesome before I get started though Please subscribe. I mean if you're interested in running and you head it over here to see this video Chances are you're gonna like the content of this channel. So click the subscribe button down below So you can stay up-to-date with everything that comes out on the long trail YouTube channel. Alright, let's get into it First question is from Sean burn. Hi, Michael. Do you ever incorporate skipping into your training? I find I can run solid for a decent amount of time with not too much fatigue But skipping wears me out in a matter of minutes Do you ever skip to help add more dimensions to your fitness? Great question No, the answer is no, I don't do any skipping at the moment skipping generally falls under the type of training known as plyometrics and it is a Excellent way to stiffen your tendons, especially your Achilles tendon, etc Which is great for running You know, you're getting a lot of elastic energy return from that Achilles tendon when you're moving forward. It's not only about Propelling yourself forward with muscles, but you're also using a lot of that recoil effect that's coming from the tendons and one way to train that is Plyometrics another way is heavy weightlifting and another way yet is of course running So I think adding skipping into your routine. It's a great idea. I don't do it currently. It's generally Recognize that plyometrics is very risky. It's a high risk high reward type of training So if you're going to incorporate skipping and plyometrics into your training, you have to be sort of careful Not too much too soon But certainly if you're able to incorporate it without getting injured and you're building it up slowly then certainly it's a great Way to add more dimensions to your training as you say. So good question Peter Braxton my good friend Peter from Australia. He wants to know How long you run for? Well, that's a good question. That's kind of like asking How heavy is a rock? I Run for different amounts of time times. I mean just currently The shortest run that I do is probably about half an hour The longest run that I do currently is probably about two hours Typically most runs last about an hour or a little more for me right now But of course, I'm working to build that over time. I want to get Fitter and fitter. I'm gonna run further and further. So over time it's gonna get longer and longer and longer and Who knows? I mean, I'm dreaming about doing ultramarathons and some of them they last for six 10 12 18 20 hours even even longer. Although personally, I'm not really attracted to races of longer than 24 hours I kind of feel like that's stepping into a very unhealthy realm possibly. I don't know. We'll see But yeah, currently running for about an hour time at a time Next question is from Jenny Marie Hey, it's me again. She asked a question in another place. We'll get to it The call for questions could not come at a better time. I have I have more one I find it really difficult to eat anything for a while after I've run I don't have an appetite at all for at least a few hours post run How quickly after aerobic or anaerobic activity should you be eating? I tend to train in the mornings before I've eaten anything. Well, generally this there's different ways to look at this But generally the sooner the better and you have a window after your bit training that lasts about all generally like up to an hour where you have a Your body's ability to replenish glycogen store is greater. So Ideally speaking you want to get some Carbohydrate into essentially food fruit is the best like bananas or something like that Within half an hour really after a run Yeah, some people struggle with appetite. I don't I don't do that personally myself I'm fine after after running. I still have an appetite although when I run when I've run really hard like if I've done a really hard workout or or Erase even I typically lose my appetite a little bit And that's that's normal because your body is in this in the sort of stressful state but I Think it's still bad a good idea to eat though There's also a possibility of course that you ate like a huge meal the day before and you're you're you're just not hungry I mean, that's the possibility as well. That's something worth considering but I would definitely at least get in a snack After the run something like two three hundred calories Carbohydrate based and then within at least within an hour or like an hour later or something I would have a real meal which contains, you know, all everything in In larger quantities more carbohydrates and protein and all that stuff. So Yeah, ideally the faster the quicker the better really Second question about how much about how much should I be hydrating during my run During my run for a distance of anywhere from 10 to 20 K How much should I be drinking afterwards? That's a huge question Something that I'm gonna talk about in detail in some videos upcoming videos, but I think generally speaking Depending on the temperature depending on how hard you're running somewhere between 400 milliliters per hour and 7 800 milliliters per hour of water You know, the best thing to do is just weigh yourself naked before the run and then again after the run And if you drank anything during the run, you have to take that into equation Into the calculation and then figure out how much weight you lost during the run That will tell you how much water you lost and then you need to replenish that water And typically if you lost like a kilo that means you lost a liter of water pretty much You should actually drink one and a half liters of water to make up for that because Drinking water will induce urination and then you will lose some water again So you sort of have to make up for that as well I'm gonna leave it at that because it's just a huge question that I'd like to get into more We can talk details in the coaching sessions if you want Yeah, the third question. Lastly, it's I know it's important to well first of all I'll just say generally speaking for everyone that If you're running less than an hour, it's not necessarily important to drink during the run you can re Hydrate afterwards, but if you drink if you're running for an hour or more It's a good idea to bring water with you But this is something you have to learn over time what your body does best with third question Lastly, I know it's important to refuel with carbohydrates to replace glycogen But is there a window of time that's optimum to consume protein, you know Best which one of these questions should be answered together. I just thought yeah Yeah protein as well is not as urgent as carbohydrate but Generally speaking and I'd say I've heard Like within an hour or something like that. I think I mean No, I'm not entirely sure on that one. I'm but it's certainly not as urgent as carbohydrate But fairly soon after the run that say an hour or something You should be getting a good solid real meal real food and in there. It's obviously protein as well Which is important and last lately. I've been experimenting with protein supplementation even so we can get it back in another video Let's move on Roman Pavlak asks Hmm regarding running I cannot understand why I hate running Because I understand now that running is natural for us and we should walk or run from time to time Maybe I could start running but how to defeat that feeling that I hate running difficult to say I mean There are many reasons but the the first reason that strikes me as As a very typical situation for a lot of people when it comes to running is that when you're starting out You're not very fit right your cardiovascular fitness. It's not very good. So it's tough. It's heavy breathing It's you're really working and that sucks I mean no one really likes that, you know solid workout when you're really working hard It's painful and it's unless you're very motivated by the results that you're getting or by your goals That's sort of something that I can imagine a lot of people hate Most of your running should be easy though, you know really easy I'm sure you don't hate going for a walk and Going for a nice walk in the sun sunny on a sunny day. I mean most people love that That's how it should feel to go for a run as well. So I would recommend slowing down Slow down just take it easy Super easy conversational pace, you know, it shouldn't be breathing hard in the beginning You might have to just do a little bit of walking a little bit of running a little bit of walking We blow running or if you really unfit Maybe you'll just do walking for a while and then eventually you start running a little bit of that walk Building up slowly certainly you want to keep it all easy in the beginning for the first year. Just keep it easy Don't worry about Speed training and all that stuff. Just keep it easy and that that's probably something's gonna Help you get more motivated because I'm thinking that might be the reason If you still hate it, I mean, why don't you do something else go cycling or something like that? Maybe that's cooler for you Which brings us to the next question from Berek. What is your opinion on cycling versus running? Good question? Cycling is awesome running is awesome all kinds of stuff movement is awesome. I like cycling I have a bike a road bike that I bought last year. I'm looking forward to doing some bike rides this summer They have pros and cons each of them I mean, I like running because I really like the simplicity of it being out there without anything else without any tools It's just you just put on shoes and head out the door. It's simple It feels more natural then again pros of the cycling is that you can it's transport You can just live a lifestyle where you're biking everywhere. It's transport. That's good. You can also Do more volume more training because it's less impact on your on your joints and your muscles and your bones So if you really like to train a lot, then you can do cycling I Still prefer running though, but I do a little bit of cycling as an extra sort of cross-training activity If I'm injured or after a race or maybe in addition to supplement the running You know, I just think they're both awesome. They're both great. They're both very healthy activities choose the one you like the most Vanessa Tillman, do you know that feeling I always run faster and feel better when running in the dark That's interesting. I haven't run much in the dark few times sure You probably do feel faster, right? because you you if you have a head lamp or something like that or Because you I mean when you're in the daylight if you're running an open road and you can see far ahead Then it's like feeling like everything is going really slow because you're waiting for that tree And it's coming closer and closer but really slowly and finally you're passing it But if you're in the dark, all you see is like your immediate surroundings and everything is just passing by quickly. Maybe that's why Yeah, funny question Lisa Hoagstem, what is your suggestions to people who want to run but are doing a sitting still all-day job in terms of not getting injured when starting up? Well, in a sense if you're really serious about running it's kind of Good that you have a sitting job I like to sit here when I'm not trying I went for run early this morning I'm going for run again this afternoon and in the middle I'm just sitting here working and that's good because you're recovering and you should rest your legs So in a sense you could look at it as a pro But of course in the beginning you probably if you've been sitting for a long time and you've been doing this Having a sedentary lifestyle for a while, you know, you need to take it slow So you don't get injured let you say your bone density needs to be built up your muscle strength Your body needs to be adapted to it. Generally speaking, I would just say start easy. That's all just go start going for walks Three times a week go for a long walk Do that for a while then start running a little bit then start running more and more on those walks Then once you're running for half an hour three times a week You maybe want to head out for a fourth day that week, you know, it's common sense I don't I really have to lay it out for you that detailed. I think the general rule is just to take it really slow Probably slower than you think you should even really slow get that habit in of running and Listen to your body. I mean if you're if you have a pain then give it a couple of days before you start running again Don't push through the pain. I mean, there's different types of pains, but Be conservative You can do it xx you have to become a movie star ASAP You have funny comments. I see your comments everywhere. They're really funny sometimes. I am a movie star. You're watching me right now, right? Dominique move fit music I was running about four to five days per week along with weight training However, after a month or so running this amount, I had to stop and find another form of cardio exercise bike The reason I stopped was due to pain by my knee and shin splints. How do I avoid this? It was super annoying because my fitness was increasing rapidly and I was running further and further without fatigue The only thing I stopped me was the pain. Thanks Classic situation for for runners classic situation. Why well Your cardiovascular fitness your heart your breathing, you know, you're your your your cardiovascular system adapts pretty quickly you get fit pretty quickly when you start running a lot Your musculoskeletal system though your bones your muscles your tennis your ligaments They take they develop slowly. They take time to develop So runners are always like bottlenecked by the fact that their legs Need more time to adapt to the training than the rest of their body and physiology. So Really, you always have to take the reason you got injured was just because you were doing too much too soon That's it too much too soon. So my recommendation is just a Good idea doing the bike, you know, do that when you're injured But once you're out of the injury get slowly back into running build it slowly I recommend Jack Daniels This distance running formula book and there's a link in there's an affiliate link actually in the description You can check it out if you want to buy it That's a good book to read to learn how to build mileage Take it slow to begin with if you want to have more advice you can contact me for some coaching I would love to help you out with building like in first three months of or six months even plan for you but generally speaking You just got to take it easy running four to five days a week I mean probably back back down to like Keep it at four days per week and pretty short runs to begin with and then slowly build it from there Taylor Huff, when are you going to release your e-book? Not sure which e-book you're talking about though I have two e-books actually I'm working on and I have a few other projects to there's gonna be stuff released for several Different times this year and of course, I'm gonna write some running literature as well eventually So yeah, stay tuned on this channel and on the sweet natural living channel. What's the content coming up in form of e-books and stuff? Jenny Jenny the for truth What kind of shoes do you recommend for women with the medium arch and a narrow heel? I have a hard time finding shoes that don't slip in the heel area and using inserts are uncomfortable That's a difficult question. I'm very sorry, but I don't think I can answer that question for you because I'm not Super knowledgeable about all the different types of shoes out there and how they all differ my best recommendation Find a specialty running store near you go there and try on different shoes Usually in a specialty running story You can run on a treadmill and try different shoes and they will help you find something that fits you I would of course recommend that you aim for something with minimal drop mostly flat ultra shoes are really great I have some affiliate links to some ultra shoes in the description below Will they fit you though? I don't know you have to try them Alex Filnik About running and joint trauma, I can't run as much as I want now because of that Was wondering if a fruit hearing diet is able to help instead of the dangerous operations sounds stupid But I don't know fruits can work miracles. So anyway, thank you very much for your channel now on my way from vegan to raw and fruits great, that's cool that you're eating more fruit and You know the question your question is kind of similar to the one earlier joint trauma bone shin splints muscle pain All kinds of musculoskeletal issues come along with running simply because it's a huge stress on your legs and You got to build it slowly got a bill. It's super super duper slowly Operation like surgery. I don't know. I mean some people have specific issues that they have to deal with through surgery And maybe you have to do that. I don't know I Can't really answer that question without more information, but generally speaking. I would just say Take it easy take it slow and build it over the long term, okay You've got to be super patient if you go to Strava, there's a link in the description You can find my profile on Strava there. You can look at my training Going back a couple of years and you can see how slowly I've built it I've had a few injuries under during there So you can see where I'm not training as well, but just take a look at how slowly I'm building it And and I still think that's the fastest you can build it actually at least for me. So Slow slow steady and of course fruit is great food. So yeah Keep eating fruit Teo Phyllis Question one. I heard it is straining to the organs when you're regularly doing sports like running Means that it is unhealthy to use the body that extreme because the organs are suffering What is true about that? I don't know exactly what you mean by that, but Your which organs are you talking about? I mean and also if you're really, you know training and fitness Well training is about pushing your body slightly beyond your comfort zone So your body adapts to the new level of stress and now becomes more fit and healthier So I think if you're pushing anything too far, then it's certainly unhealthy and your organs can suffer and all that but The key is to push it just slightly below, you know beyond your limit all the time and then allow yourself enough time to Recover from that and if you're allowing enough recovery. I don't think it's in any way Damaging to your health quite on the contrary second question. Is it necessary to go running constantly when you once start? Because it's not good for the body when you stop And you should not run constantly you you should You should run and then you should rest then you should run again And then you should rest and then if you run before you've recovered from the last run That's probably a risky thing So just think of it like this when you're finishing a run You should feel like you could go a little further Don't go all out feel like when you're at the end of a run feel like okay I'm fine. And then next time you go for a run. You want to be fully recovered from the last one generally speaking so, yeah Tony villa We are under your Siberian cold wave my friend. Yeah, I mean it was commenting on the video I know that was the Siberian cold wave true Anyway, Glenn Sandberg running long distance more than three times a week is not good for your body Your heart isn't fit to do that even as animals in nature. We wouldn't do that. I Disagree we definitely would do that and Three times a week why? That's an arbitrary number. I mean most animals they do what they do every day I think certainly We can run every day. It's not a problem. It depends on your current fitness And you again you got to build it up slowly your heart is no different needs to be trained And if you do too much too soon, it can be problematic. So slow and steady build it up There are limits obviously to human potential, but yeah Eric Gonzalez, it's awkwardly awesome to think you guys are a couple of islands away from me It's still rainy, but mango season is around the corner greetings from Gran Canary. Hello Mitchell Lolo, my question is have you any plan for a long distance run over several days or month? I Mean for example crossing an entire tropical country with just a tent Feeding thanks to fruits found on the way. I don't have any plans to do that No, I don't maybe I will do it. Who knows? I mean it sounds like a kind of a cool adventure I guess I'll have to build my running fitness a lot before that then But yeah, certainly that's something I could imagine doing at one point Siegfrieddeutsch Rain is great if it's not too cold or polluted Best thing you can get for a great looking here my running question Does short distance uphill sprinting giving it all you got going maximum speed up a steep hill affect performance in long distance running Do you do it sometimes for fun exercise or whatever? Absolutely, it affects running and for sure long distance as well. You're building strength. You're building your Leg speed you build you're activating type 2 muscle fibers For sure. I mean as a long-distance runner You probably want to focus more on long distance running and long intervals rather than these short short hill sprints But now and then They can certainly play a role in a well-rounded exercise program. I haven't started doing that yet I've just been focusing on building easy mileage, but certainly that's a good good way of to train as well You gotta be careful though. It's pretty risky high injury risk, but also higher award Adam coca Bob Adam coca I'm 16 and vegan. I would like to go raw, but I still eat a lot of cooked foods Do you think 100% raw or 100% fruit would help my performance as I would likely get become a better runner? You know the main thing as a runner is your training not necessarily your diet But that plays a huge role too and certainly you should eat a fruit based diet like what I recommend on the sweet natural living channel 100% fruit well Probably not if you look at some of the latest videos on the sweet natural living channel You can learn more about that, but certainly mostly fruit is a good idea Taylor huff Do you think eating cooked starches are better than raw fruits when it comes to long-distance running performance? No, definitely not Raw fruit is easier to digest. It's sugar as opposed to starch which is just better for running Has more nutrients per calorie usually when we're dealing with like tropical fruits The problem though is that we're dealing with apples and pears. Well, that's a different story. They're not really that calorie dense That can be problematic in that sense if you're in Norway like me I'm eating a lot of bananas and they're great but um, I'm also eating cooked starches just because it's more convenient More reliable, but if you're in the tropics and you have access to like epic super ripe sweet tropical fruits, then that's a different story I'll see how long oh, it's a lot of questions left. Well, we'll keep going. I gotta take a breath now and then Anon anon what form of running makes you feel the best? Do you get a better kick out of long distance running uphill downhill or sprinting? I think the best running is when i'm running easy for a long distance just enjoying a long I'm like a like a long run basically That's what I enjoy the most But I am going to start doing some interval training now in a few weeks I have never really done that And speed training probably some uphill hill repeats. Maybe we'll see And that is going to be interesting So I'll see what I like the most when I get around to it But as of now, I really enjoy the long runs in the in the forest Corey Fraterian, I wasn't aware you had another channel. Thank you for mentioning this I'll be sure to check it out. Good Mark Walsh, do you still ever run in vibrant five fingers? Do you think there is a benefit? I Don't really do it. I I'm planning on incorporating it in my Schedule though, maybe like once a week Do some technique training on the track with the vibrums maybe or yeah go for run now and then in the forest Perhaps I don't see a huge benefit in the using the vibrums compared to like The ultra shoes that I typically use obviously there are benefits. We could talk about that for a long time. I mean, you know, there's You're strengthening your foot more you have more contact with the ground. So you react quicker to changes in the terrain, which is good So you're more reactive when you're moving and you're more careful about maybe where you put your feet But it also makes you a little bit less versatile in terms of what terrain you can tolerate And it takes a long time to build up the strength the the the muscle and tendon strength To handle that kind of running. I know grand Campbell is doing it. He's running in vibrums So that's certainly possible. Maybe it's even ideal. I I don't know I I have to experiment but I know one thing and that is that once I started using ultra shoes with a little bit More cushion my running got better. I was able to run almost anywhere and And I wasn't as sensitive whenever I put on my vibrum shoes and go for a run I I noticed that yeah, wow, I get more sore and I really have to build that slowly if I want to incorporate it. So Wesley Morton I want to do a half marathon in April. How do I fuel during the run? Do I just run flat out for the full distance with no refuel? Or do I eat a banana every hour or something like that? Another big question because there's so much to say and there's so many variables But generally speaking, I know it depends on how long you're running How long you're going to spend on the half marathon depends on how much you weigh depends on the temperature of the day depends on how hard you plan to run So it's difficult to just give flat out answer like that, but generally You want to take in Yeah, I would just advise you to take in something like 600 milliliters of water per hour and Maybe about 60 grams of carbohydrates per hour as well So you can work that out the way you want. Maybe you want to put sugar in the water Maybe you don't want to drink the sports drink that they offer there If you know how much sugar there is in the water there or the sports drink Maybe you want to eat dates. I wouldn't eat bananas. I think I'll just bring dates instead It is easier to put in your pocket. You can calculate it the way you want 60 grams of carbohydrates per hour and 600 milliliters per hour something like that That's what I would would recommend. But again, that's a very general recommendation though Saida combo. Is it true that sometimes running feels like flying or floating? Is it true that we are born to run and why? Well, that's a poetic question Running feels like running. I'm not sure. Yeah, sometimes I do feel like I'm floating maybe Especially if I'm really tired, you know, if you're really tired, you don't almost not feel your legs That's sort of tired, but that's rare. You know, if you're that tired on a run, it's probably You're I don't know if that's something that happens quite often and it shouldn't probably happen that too often Is it are we born to run? Yeah, I think so. I think we are natural born runners I mean we have the anatomy of a runner our muscles and our tendons and our our legs We're more of more runners than we are climbers. We can climb a little bit too, but if you look at We are we are the the running primate. That's what we are. I think, you know running ape bugs How to increase your endurance for trail running How to increase your endurance for trail running? Uh, well, you have to train You have to do a lot of running. That's how you increase your endurance um I mean, it's kind of like saying how to get good at running I mean, you have to run a lot. You have to train. There are all these different variables You have to pay attention to but generally speaking. You just have to run a lot Mostly easy sometimes hard That's the simple answer Soon, uh, soon Luna Tara. What about running every day 12 to 15 kilometers? Yeah, that would be great. Um, if you're fit to do that, I mean if you're gonna run 12 to 15 kilometers per day Then that means you have to build up to that over a couple of years probably. I mean, that's that's a very high level of running so Yeah, that's great You'll get lots of benefits from running that much But only if you build up to it slowly if you do it too soon, you're gonna get injured Jonas Lukenheimer, what are the best weightlifting exercises to improve your running performance? There are many variables to consider but generally speaking I would say deadlifts and squats And calf raises are great Andrew Cummins, well, we'll get into this in videos in the future for sure. Stay tuned Andrew Cummins, do you have a preferred type of running? If so, why? Yeah, I do have a preferred type of running It's slow easy not necessarily slow, but easy effort Long runs on trails in the forest in the summer in Norway. That would be my favorite type of running Sam Nua, how do you motivate yourself to for a run and do you eat before running or only after? I don't need a motivation to run. Honestly. I am I don't know why but I'm like extremely motivated for running I'm super passionate about it. So really I can't wait to go running like that's the highlight of my day I ran this morning. I'm gonna run again this afternoon and I look forward to it. It's just I love it. So What do you eat before you could say though how to motivate yourself for a run get a good night's sleep and make sure you eat enough calories from high carb foods preferably fruits getting enough carbohydrate and enough sleep and staying hydrated those three things will Give you energy and keep you motivated then focused If you're if you're lacking any of those three you're gonna feel sluggish and unmotivated and that's gonna be a challenge. So I don't eat before running But if I mean let's say I'm running for lunch, then I'll eat breakfast and then three hours later I'll go for a run and then I'll eat lunch right after so I sort of time it a little bit like that But if I'm hungry, I'll have a banana before the run and I typically if I'm running for a little bit longer than an hour I also bring Water with sugar in it. So that's essentially like eating during the run Liam Nicholson. Hey, how to become great at running the 1500 meters or the mile chairs Another kind of huge question. I mean how to get good at that. I mean there are Thousands of pages of literature on that Topic, I mean there are so many things to consider but generally speaking You still want to run a fair bit of high mileage, you know, you do want to run a lot easy running but As opposed to a marathon runner, which would be running a lot of mileage and mostly easy and a lot of long runs a A mile a miler or 1500 meter runner would probably do still a fair bit of mileage total easy But focus a little bit more on that interval training and that vo2 max training Um To build that aerobic engine and also focus more on that speed Right to build the leg speed because it is a speedy event We're talking, you know less than four minutes So it's a pretty fast event, but it is an aerobic event nevertheless mostly So really doing doing a vo2 max work at the track. We're talking interval training of Yeah, two three four minutes time as well as some sprints and stuff like that. That's probably a good idea. Generally speaking Jay Zargo, what is your longest run and do you train for a specific event? So far my longest run is 18 kilometers. I did it few days ago actually on sunday It was awesome. I'm building it slowly. I'm going to do 20 kilometers this week Which is going to be my longest run ever if I if I am able to I will see I'm really working on building that mileage so My legs have a lot to deal with these days. We'll see if they hold up um I do train for a specific event many specific, I mean Currently I my first goal is the half marathon in june Um, but I also have a dream about running transulcania in 2021 or 22 so, yeah jerry tron flat foot versus arc foot pros and cons um, I mean general speaking we have an arc under the foot an arch here And if that's flat, that's not really ideal that we should work on Strengthening the foot so we do have a solid arch because it's part of the shock absorbing mechanism of the foot so Not sure if I interpret the question correctly, but if you have a really flat foot you should work on foot strength Nicole goldsmith Do you have any tips on how to make running a sort of moving meditation like mindset tips and such? Yes, I do Uh, stay away from the roads too many distractions cars and two monotone I mean monotone could be good if you're meditating if there's no cars then probably it could be good But usually there's cars on the road. So head into the forest go on some tracks uh, keep it easy As in really easy because then you're able to just be like in the zone and flow and then just let go and Flow with the ground and don't think about the fact that you can't really look around because you're just looking at the at the trail consider it like a Meditation of the earth like you're you're flowing with the earth and you're you're meditating on the ground You're looking at the ground and your feet are just flowing along Yeah trail meditation mtb Hawn 96, how did you get into running? I have a video about that on the channel. So look through our videos. I have a video about how I got into running It's I think that's the title even But my dad always did a lot of running and I was also so that's probably affecting me a lot and I always did a little bit of running here and there and then Yeah, how do I get into running should look at that video? clodo Do you harm often? I had a meniscus issue last year and I'm hesitant now to get back into it. What are your reasons to avoid this? Should I go fuck myself? Okay No, don't go fuck yourself. Um It's really the same thing as I've said before slow and steady You get injured when you do too much too soon too quickly. So Slow and steady wins the race. Uh, you just got to be patient and build it up slowly and Have focus on good form get some good ultra shoes. So you so you can run with good form Alberto scuttle. Do you stretch? um I want to get into it stretching. Um, not like it Not just like stretching a little bit. Uh, that's not that's not necessary. But working on um What is it called again range of motion in specifically the hip The extension of the hip back here. So because that's your kickoff And also your ankle my ankle mobility. Those two things are important as runners Otherwise, you want to be quite stiff actually stiffness is a good thing for a runner um Means mean more elastic energy return from your tendons But if you're not able to have full range of motion, then that's not good either So yes, I will be getting into stretching videos coming up Is running important for health max rv um Yes, activity exercise Fitness is really important for health and you can do it by running or you can do it by biking Or anything else, but if you're doing it by biking then you're missing out on the benefits of weight bearing exercise, which is good for your bones. So I would say Do a lot of walking Just an sms do a lot of walking Or running and do a little bit of biking or a lot Lift some heavy weights sometimes. Yeah, generally speaking He also asked it's running bad for the knees and I would say no Not as long as you're not doing too much too soon And your muscles are able to take the load when your muscles are not strong enough Then that's when your joint can sort of get a beating and also if you're overstriding landing far in front of your body That's also when you can get A little injured there in your knees. So good running form building it slowly That's a good idea. He also has a third question. Do you recommend to run a marathon? Yes, if you're ready for it and you have to build up to it, though, I would probably I haven't run a marathon yet and To helpfully run a marathon you probably want to build up to it for A year or two so, you know Few more questions and then we're done. Jenny has another question. This is her initial question her first question actually When considering my travels later this year, I intend to travel quite a light weight so I can camp Hostel hop. However, I definitely want to continue training while I'm on the move What's the best way to pack for light with travel light weight travel? But additionally bring along all the excessive runnings of running How much more will I need to pack to be able to bring all my gear with me? Also, my home gym requires a membership. How do you find gyms to use while you're traveling that allow for the duration of the Stay. Thanks so much for your questions Most gyms, they have different rates for like a week or even a day or a month at a time I've found so There's gyms everywhere. So I'm sure you'll be able to find a gym Um, and maybe if they don't have the rates, maybe you can work something out with them Say I'm just in town for a few weeks or something like that um Packing. Yeah, definitely when you want to travel light Uh It's a bit difficult with running. There's so much gear Especially if you're going to a place where there's different climate zones and you need to have warm running gear as well Um, I found that for me, I've just have to let I just have to let go a little bit of that ultra light mindset and still just keep it fairly light and have an extra bag Where I have my running stuff maybe and then my normal stuff in the backpack. I don't know like I guess You just have to do your best to keep it light But you you need what you need when it comes to running and If you don't want to compromise on having all the gear you need then well, then you're not going to be able to travel that light really Um Jenny has another question. That's cool She's eager. I thought of another question today after my run. They're lately during my Runs I've felt stronger like I'm becoming mentioned conditioned to longer distances. I'm getting better at hills Immediately afterwards. I feel like it wasn't a big effort, but three to four hours later I was completely wasted in a sick occasion that I get nauseous and I have a headache If I'm pushed too hard but not feeling it during the run, how can I engage that when To hold back how do you choose to remedy post run pain and sickness? That's an awesome question because I Have the exact same thing It happens to me a lot too. Not a lot, but it happens Um, I feel after the run like what that was easy like or not easy, but that was fine I I could have gone further Feel great and then two hours later. I'm just like, oh my god I'm totally wasted and I'm like, yeah headache sometimes nauseous as well um especially after race like Like if you last year I was really sick almost after after one of the races I went to You know, what what does it mean? It means you're not feeling it after the run because you're high on Adrenaline and you know, you're just in the middle of a shock. You're in shock somehow some somewhat As you're getting more recovered or as you're sort of catching up and resting and stuff Your body feels suddenly how tired it really is and that's when you start feeling it. Um It then in this situation it basically means that you're pushing it too far But sometimes that's what you need though. It's called if you look up the term functional overreaching It's not just in terms of one run, but in a general period you might sometimes need to push your body a little bit over the limit Heading towards overtraining Pushing it a bit too far As long as you back off afterwards Banana burp as long as you really back off afterwards And allow that recovery. So the best way to remedy this situation Well, you just got to rest you got to sleep. You got to rest. You got to eat. You got to stay hydrated A lot of times the most important thing is to to To stay hydrated and carved up basically before during and after the run That's You know headaches can come from these kind of situations if you're dehydrated when you're running and stuff like that and then generally How do you know how do you gauge it? Well? The systematic approach is probably the best like your training plan. You know, if you're if you're usually running 15 kilometers for a long run and you're suddenly trying a 20 kilometer long run Or 25 it it just It makes sense that you're gonna feel very tired afterwards. So maybe don't push it that far. So I think my best approach would be just to take take care of looking at your training plan and Planning it out nicely and don't plan to do too much too soon Because then you're gonna feel really tired and then take care of your nutrition before during and after the run Um Maybe you were pushing it too hard in terms of intensity too, right? Maybe when you're going for the long runs Dial down the intensity a lot. So hope that helps last question Chris ward your experience with any spiritual and mental strength gains that come with ultra training great question Ultra training. I mean, yes that I guess that is what I'm doing Because my goal is to do ultra runs, but But technically I'm not ultra training just yet. I mean, I haven't really run a half marathon even My longest run was 18k last week So I don't know if I can answer in that sense, but just Spiritual and mental strength games with running. I think it allows you to have some time out Or time in maybe the way depends how you how you look at it running allows you some time for yourself to just Meditate to just absorb life And yeah, I feel like it gives me I don't know if I could put a word to it but certainly There is a spiritual component to running. That's for sure mental strength probably From heading out in different difficult weather and that sort of thing that sort of gives you a little bit of mental fortitude Um And of course sticking to a schedule That's some some discipline to that, but I don't really need the discipline because I'm so inspired So for me, it would take discipline not to think about running like anything related to running I want to do it all the time. So So this Q&A video for example for me, it's just amazing To talk about running for like an hour almost now pretty long video though. I hope I've answered all your questions. I There was a lot of different places that I asked for questions and people sent them from different directions Um, I was bombarded with questions from all directions So I don't know if I covered all them if I missed your question. I'm sorry, but I think I covered it all Great questions guys awesome questions. Thank you so much for asking them I it was a pleasure to answer them Um We'll do this again sometime for sure. I appreciate having you with me here on the channel, of course It's it's a fun journey. I want to I love sharing it with you guys I hope your running is going well, of course if you're interested like if you really need advice on running And like some of these questions were probably from people who were in need of advice in terms of how they should train, etc Feel free to contact me if you go to our website sweet natural living calm you can Uh sign up for coaching there and even though it says health coaching or whatever You can just write in the in the description that I'm looking for running coaching I've done it a few times with different people and I would be happy to help you out if you're interested We could work on building a training plan or just even just have a short session to just talk about some concepts I would be happy to help you out with that if you're interested. Well, I will I will launch an official um running coaching program Later this year probably but for now if you have any questions Feel free to contact me about it about it. So Hope your running is going well. Hope you're better. I've been talking too much now my Mouth is not working properly anymore Thanks for watching. I hope you're having a great day Um, yeah See you around. Bye. Bye