How To Run Faster & Injury Free

Summary by Krater

A running coach and physiotherapist shares insights and advice on how to get the most out of running, covering common mistakes, myths, warmups, training planning, injury prevention, mental hacks, training methods, and race pacing.

From the video

Answers: How can I run faster and injury-free?

• running training mistakes
• running myths
• running warm up routines
• running training planning
• running injury prevention
• mental hacks for runners
• Norwegian training method
• heart rate training mistakes
• running form myths
• race pacing strategies

Exercises

• high knees · wall · 20 s x 4
• heel kicks · wall · 20 s x 4
• sprints · wall · 30 s x 2-3
• feet tapping · 45 s x 3
• calf raises · 45 s x 3
• toes grasping gait · 1 min x 3
• slacklining · slackline
• the clock · 3 rep x 3 / leg
• jump squat · 6 reps x 5
• one leg lunges · 30 s x 3
• one leg bridges · 30 s x 3
• uphill sprint · 6 s x 5-20
• side plank with leg raises · yoga mat · 30 s x 2-3 / side
• core strengthening · yoga mat · 60 s x 3
• plank · 30-60 s x 3
• mountain climber · yoga mat · 30-60 s x 3
• half squat · barbell · 4 reps x 4
• pull ups · pull up bar

What it concludes

• Running coaches are not able to identify who is the most effective runner based on visual assessment.
• Doing specific foot training significantly reduces the risk of running-related injuries.
• A 5 percent improvement in running economy can be achieved after 8 weeks of heavy strength training.
• Warm-up routines show no significant performance difference compared to no warm-up in cycle testing.
• Running with a slight positive split or even split is more beneficial than a negative split for marathon performance.