Worst Things to do Before a Run | 4 Common Mistakes
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- čas přidán 13. 06. 2024
- Here are 4 of the worst things to do before heading out of the door for a run - and what you should do instead.
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I go number 2 while I'm running.
Leaving traps and obstacles for my opponent's
Zach Haus
Smart
Mario kart but its king kong
This needs more likes
OMG HAHAHHAHAHA
Loll
1. Static Stretching
2. Don't eat nor drink too much
3. Use the bathroom before your run
4. listen to your body, Rest
5. The Lord will give you strength, just have faith and he will give it to you
thanks!
Tnx a lot
watch the whole vid.
Saint
You're a legend, saved me some precious time
I don't poop before I run so during the run I have to run faster to get to the toilet to I get 1st place
That's broken logic and I'm pretty sure your speed gain is an illusion
@Anonymous sorry I'm pretty bad at spotting those kind of things
r/woooooosh
@@gangstax2131 sorry haha feel free to go ahead on reddit
Hahahahaha
I have never done any of these mistakes, partly because i never run....
Hehe
Classic
Why would you even bother watching it?
Henrik Rambøl hahahaa good one!
Henrik Rambøl touché my friend!
Running home while holding a poo the most traumatic experience I’ve had.
Adam MacDonagh bro I left with an XLarge shirt came back no shirt and a cleared gut
Was you holding it in your left hand or your right?
same man
That happened to me the other day, I almost shat my pants.
Then put it down then
Remembering mid-run you should have gone 💩 first. We've all been there... right?!
Yep
So fucking true
Yes, my brother has a friend who sometimes just poops while running.
Yeah 😐...
@@sotheac669 as much as I love running, I couldn’t go that far.
“Listen to your body, don’t neglect it”
Ah so I should eat 2 pounds of brownies thanks for the tips bro
That's more like listening to your brain, mind, not body
Brownies are the ultimate energy bar
I like this philosophy a lot
I like this logic ima do this also
r/ woosh to half the people in the comments section
Not a runner or anything just high and taking a shit clicked on the vid cus I felt the shit on a spiritual level. Great vid now I know some running tips
Hahaaha EXACT same.
Well me too
We that poop squad fellas🤠
Haha
Mood lmao
I’m on the toilet while watching this...
Preston Melkerson same
Me too
same😂
Meeeee tooo
So it is clear that
Google is watching us,lol
I don’t have a dump until I’ve finished running, it makes me run faster to get home !
Ian Swan 😂😂😂
Ian Swan lol true
no it doesnt you idiot, you have to run slower so you crap yourself.
yeah i meant you have to run slower not to crap yourself, im sure you knew that.
Ian Swan XX I almost pooped just reading that because of how funny it was
#shartedinmypants
My best runs are often the days where I don't even feel like running ironically. When I am in a good mood to run I end up doing worse and feeling like shit
The feeling after completing a run that began with saying “I don’t want to do this” is always great!
Noticed the same thing myself haha
Same
My best races are when I hate myself so idk
Me
Running a 4k. Know it's not much but wish me luck anyways lol
Good Luck ! ^__^ You can do it !
College Laval ppl be like
good luck man
For anyone wonder I got 14.49 mins
@@joshb.8212 thanks
Yes, pooing before run is of utmost importance.
Peter Sagan As an apache helicopter I call it missile unloading
Yudri Tewak as a sportsman. We call out where the fuck are the players at before a match
Turco x Kurd M 😂
As a sprinter at a meet, i call it never ending
As a football player, I call it taking the Browns to the Superbowl
Who else pisses almost 20 times before a race ? 😂
Ik what ur talking about
Lol that's soooo me☺😹
That's me :0
That’s me it’s a nervous habit
I want to be hydrated but also have peed out all the water 😂
3:00 like my grandpa always said “it’s better to have a shity run than have a shit while running” rip
'Listen to your body'
I can't. If I did, it'll tell me not to go for a run.
I can't think about it, I've just got to do it or else my body will talk me out of it.
But if you dont go for a run he tells you to do yoga. At least do something goddamit!
That’s more than likely your mind telling you to not run. Not your body.
garrytaylor mind over matter
Have a pre-running routine(i.e. get earbuds, change, bathroom, water, etc.). I find that if I think about going for a run, and then start my music within about 10-20 seconds, I don't even think about not going.
Haha, mine is the same... But I would say listen to your body, but know when it is lying to you, went for a run the other day and my body was telling me all kinds of things to try and stop me, ended up running one of my better times for that distance
I’m running my first 5k tomorrow wish me luck
Edit: I ran a 25:42
Edit 2: Omg thank you guys for 5K likes I couldn’t couldn’t have imagined it! I’m now training to go sub 18 this xc season. I would wish you all luck so could achieve your goals. BUT you can’t get lucky when running. It all comes down to how hard you work. So I hope you all work hard towards achieving your goals👌
Edit 3: I notice a lot of people putting other people down. We’re all on our own running journey, so please stop putting people down and focus on making yourself better as a person and a runner.
Hasan Khan congrats! I ran my first at a 28:32
I'm doing my first 3k on the 28th, I'll tell you how I do
Edit: It was 12:14!
That's great, room for improvement is available.
BAZZ Bolt On my next 5k I got 23:44 I am hoping to get sub 23
@@hasankhan7782 ok man nice job👏👏wish me luck im hoping sub 21 tmr
I cannot stress how important using the bathroom before a run is.
I've had countless moments of having to jump a fence or look for a bush on the side of the road.
Why not wear a diaper?
@@sven-sandershestakov3294 I run long distance, diapers are not practical.
I just run 10k max
I've trained my body to want to poop whenever I get ready to run/workout. It almost feels religious.
I know that feeling mate 😂 I’ve just started up my own CZcams channel and am now making RUNNING VIDEOS !! 👌🔥🏃♂️
@Ghettodi nixoh ur choice of words was very fitting n impressive !!
same lol
Yup. Same,
Yep same, best habbit ever 😂
I poop while running and use baby wipes while I’m still running 🏃
....I'm not going to shake your hand post race then!
Thank you, I thought I was the only one that did this.
R J 😂
Guys plz say you're joking
@@HeyEveryoneHi it’s a normal thing you should try it! 😊
My first 5k was a 43:48. (Freshmen)
My current best set a week ago 18:55 (Senior)
Remember you can do anything you set your mind to, even if it takes 4 years of training to achieve.
Update: October 12: 18:37
FuzziestOfPonds Gaming damn
How long is 5k
Jett Wooten 3.1 miles
FuzziestOfPonds Gaming holy i’m proud but damn a 43:48 💀
Finn yea bro I was not in good shape. Cross country saved my health
Nice thumbnail
Matthew haha awkward
Ok, so what?
Lol
Matthew Jesus loves you guys, let me know if you have any questions about God
Matthew I was thinking he same thing 👌🏻
I was 315 when I ran my first 5k. 56 min was my time and I’m proud of that shit, something I never thought of myself doing, I did !
Well Done!👏
@@thegeoff9253 really bad dad joke, offense, 5 yard penalty repeat down!
That’s impressive
That's actually good considering you weighed as much as two people
If you were on the toilet watching this😂😂 😂 you're A Legend.
Wassup
thx
🤣🤣🤣🤣💔
🥵🥵🥵😎😎😎😎
I am a Legend.
I've been running for years and I know I should take a dump before running but I don't always do. Earlier this week, I thought I was going to shit myself and I was still 6k away from home. That was along run... A very long run...
😭😭😭😂🤣😂🤣😂🤣😂🤣
pmplo why wouldn’t you just find a bush?
Happened to me once when I was running at night. I took a huge shit(a clean shit) on the side walk and used the baby wippes and kept on going
jake simmons mane what the fuck
I know of a coworker who went for a run. He said he felt discomfort but went anyways. In his way back home about a 1 mile to go he couldn't hold it anymore. The public library was closer so he ran towards it.
He ended up shitting as soon as he opened the door. A piece of poop landing on the floor. A floor he would later have to come back to and wipe himself.
This is in fact an honest to God true story.
One of my rookie mistakes was to run a half marathon with my brand new shoes!!! What could go wrong? Bad idea
Alex Montalvo its ok if its the same make and model you used before and you know how they break in.
That's brave Alex!
I wore my Nike zoom streak for the first in a half marathon last year. About 1/2way through felt like there was a nail or something towards my toes but battled through it and ended up just fine with them. Would say maybe do
One short run with a new shoe. But having the new right shoe will make you faster because it has to be the shoes.
Alex Montalvo Only considered doing that in a pair of Brooks.The one running brand shoe ive never had to break in.
Why
The amount of times I went on a run and had to shit is uncountable. My tactic is to just run faster and with an over exaggerated form. Holds it in every time, 100% guarantee.
Haha I had hot Cheetos once. Absolutely regretted it. Horrible run
Diana Turcios I ate Taco Bell, then ran a 5k race. Unsettled stomach the entire day.
Ring stinger 🔥💩
same i was cramping so bad and my stomach hurt 😔
Who eats junk food before a run? Are you guys psycho???
Back in middle school, I had lunch before PE and would eat hot cheetoes everyday including days I had to run my mile. It was hell, but I never regretted. Still got good mile times anyway 🤷♀️
If I dont 💩 before I run, I will 💩 on myself
Anthony Williams then go in the morning poopypant man
Anthony Williams That’s Nice 😐
Same
@joe caterman same
Same
You're a wizard Harry
No I'm not, I'm just Harry!😂
your a Harry wizard
Harry, you're a wizard
a wizard harry you're
Wizard youre harry
I’m soon jogging a 5k! Wish me luck guys!
Edit: I ran it today and it went well! Thank you to the one person who wished me good luck. 😁
good luck! Can't wait to run 5k's again😄, where I'm at pretty sure they're still shut down because of covid
@@coastalbeaches7181 - Thanks! :D
@@coastalbeaches7181 wow you got some good luck on you. Can I have your luck when I play horror games.
Its 8am ... I just woke up, saw this video ... and I'm gonna go running now! I'm very exited, I'm gonna listen to my favourite music, so yeah... thanks for the advices and motivation 😊
excited*
Advice*
@@mr.t.1237 *cough cough- pedantic- cough cough
Really bad when you skip taking a 💩. Gotta empty the back boi.
I always run when I have to take a *shit* because I have a fast ass metabolism... The pain is real...
Well it will lighten you up at least 5kg, if you're anything like me. So you'll run further and faster.
No bad idea keep the poop makes you run faster
When ever I run I fart
One of the main reasons I run.....natural gasX lol.
Orchid oils it always happens when im nervous 😌
It doesn't count as a PB if it's "wind assisted" 😁
@Keith M PAUSEEE BRO PAAUUSE
SAME AND I BURP
I always poop before running. It's an absolute must. I've had to shit in bushes far too many times
Your comment won!! Cheers. 🤣😂
This comment is golden
@@teatae5816 unlike the turd in the bush
If you wanna be number 1, make time for number 2! :-D
Zenith Gaming what does that mean
@@tiana1736 make time to go poop
That was so fucking smooth
underrated comment
Underrated.
As a guy who has been running for over 40 years (yes, I stop at night), I find interesting the information about stretching. The video is correct but it is something that has changed over the years. It was once believed that you stretched right from the get-go before a warm-up. Not anymore. There have been similar changes in hypotheses having to do with apply ice instead of heat. The "listen to your body" advice is something I never really did. I was always willing to slow my pace to fit my physical state. My rule-of-thumb was that if I had some aches and pains and was walking with a limp, I was not going to run.
it sounds like you need shoes with better support for your runs on hard ground.
"yes, I stop at night" had me ROTFLing.
Lol you're lucky you disnt permently damage tour body by not listening to it. I have a chronic illness and if I dont listen to my body during running ill b in a wheelchair for days afterwards. Ive seen people without disabilities not listen and sprain/twist/break a foot or knee or I've heard people pass out by "pushing through it" or even have a heart attack
What are you? Forest Gump?
@IrishNoodles when runningon grass you probably strike more towards your heel(for traction). Shin splints usually happen with heel striking. Move the strike forwards to mid to forefoot and you shouldnt get them.
I just ate 4 cookies, this run should be interesting
Rob Dymott me too
I did it the same in my first official race, ate brownies the day before 😂 Let me just say my body wasn’t feeling it after the race 👏🏾
I ate McDonald's rip me
So how was your run
Rob Dymott O_O
Oh no
Stretching: Kinda
Food & water: None before run(early morning), a few sips of water maybe.
Toilet: Always!
Fatigue: Can handle quite some fatigue when not sick. Take aspirin the night I feel a sore throat/early onset of cold to make it to the treadmill/field next morn.
I saw the thumbnail and I thought it was going to suggest having a dump was a bad idea.
So glad that's not the case as I don't fancy holding one in just before I go running now.
Bobby Silver man that cracked me up haha I thought exactly the same thing!
#1 on my list is getting to the toilet lol nothing worse than feeling uncomfortable on a run 🏃🏻... good video Harry ✌🏼
I’m always dying for a piss before an actual event
Joe you are in stress that's why.
Joe M SAME
Same
more common than you think
Same here...I made the mistake once of assuming it was just nerves before a race...welp, I damn near wet myself holding it as I past by fully occupied toilets until Mile 18 of a marathon. Almost exploded.
I like how the thumbnail is literally him taking the shit
My first 5k was 27:02 (8th grade)
Next was 24:30
Next was 23:33
Next was 22:10
Next was 21:44
NEW SEASON(freshman year)
Next was 19:52
Next was 19:33
Next was 18:38
Next was 18:09 my current PR
That is sick. You are better than me.
nobody asked
At this rate, in about 20 races time, you'll be the new world record holder.
Bull shit
Nice
Starting with 10min of walking is good advice for me. I have only recently got back into running and getting my legs warmed up certainly helps as I am close to 50 with arthritis in my feet.
5-10 minutes of walking or dynamic warmups for 5 minutes is the only way i can start running and not have pain during or after. i’m 23 but it’s so important to let your body get ready for running
Thanks for this video Harry! I also feel like skipping a cool-down after the run or workout is a mistake ... too many times I've seen people just 'shut it down' as soon as they finish their designated workout/mileage/race and neglect that ramping down that is vital to staying strong and injury-free (IMHO).
I remember my first marathon, i almost shit my pants literally.
Your videos are very helpful. In a new runner, doing 5 and 10k and now I'm doing a 23 weeks training for my first half marathon :)
Oh my god, the toilet one is probably the only thing that I legit don't like about running. I mean, I seriously love the sport and I could run all day but, yeah, both digestive and urinary tracts do not ask questions 😢 *TMI alert* this one time I legit pooped myself a little, I couldn't go anywhere because it was a city run with loads of people around, thank heavens I had only like 3k left to my place, probably the fastest I ever ran..
Mia Vegan ew
Regulate your eating schedules and make it habit every day to eat same amounts at same time every day so your body can adapt to digestion at the same times every day, so you know when youll have to go.....as far as going number 2....number 1 is more unpredictable because fluid intake fluctuates more.
Porridge 2 hours before run will get you to the loo in time before run.
Lmao
New pb :)
I do what i want
Mohannad Abdulrahman lol... Hilarious
Mohannad Abdulrahman then why are you here
Shut up Cartman
Damn right, cuz I'm an adult.
@@inon4037 Because he wants to?
training your body to go before you run/workout is the greatest advice ever! for sure. great video!
I started running and needed a pee straight away, thought that if I pushed on the feeling would go away but it didn't. Luckily it started raining heavily so I just let it go and nobody was any the wiser.
Big thing for me as I've been running more as I'm preparing for my next APFT in the spring is not increasing too fast. Recently back in October I increased way too fast. Currently worked my way up from 2 to 3 to now 4 miles a day 5 days a week at a moderate-slow pace. Just trying to get miles under my belt with 2 days of faster runs. Previously I just jumped straight from about 5 miles a week to 20 and it killed my legs. After spending the past 2 months working my way up it's definitely helped a lot.
Shootemup89 hey what’s up bro!! Lol A fellow subscriber here..
Emanuel Santana Same!
Matt Ward isgfcgs
Matt Ward hh
Matt Ward wjkk
"A FEW BANANAS" !?
high in carbs, low in fiber, they'll clog you right up!! prevents you from soiling yourself in the middle of your run 😩👌😩👌😩👌
Lol
yeah just A FEW .. like 3 or 4? lol
bananas are fairly laxative.
MoDy Joe 5 to 6 should do the trick, but you can eat up to 10 if you feel like it
Thanks man I appreciate your help and support 💙💙
Everyone one of these points is pure gold! Thanks!
Steele oats 2 hours before run guarantees regularity and long lasting energy
This was a great video! For some reason when I went out for my runs I always had to 💩 like 1.5 miles in so I planned out my run so that I would pass porta john locations
this video addressed so many things that we learnt in our PE class
I quite enjoy running on my own time, but actually dont like doing it competively. Ive had bad experiences with people pressuring and having too high expectations for me that when i tried my best they actually make me feel worse in the end or during. It often puts me away from it, as i quite enjoy it aside from what the judgment and pressure that comes with.
Absolutely. I agree 100%
Try the parkrun. It isn’t a competitive race but the presence of other people motivates you to run faster and get a better time, even if they aren’t judging and pressuring you.
E , iv been running for probably five years now , 5/6 days a week and iv never once ran with anyone else , always on my own , not sure how I’d feel if I was to run with others , probably like yourself, under pressure I would imagine, so up to now Iv resisted joining up with another runner, and just do my own thing , has worked for me so far, not saying I’d never run beside others but for now I’m just content suiting myself, crazy , maybe but we all have our own ways 🏃♂️🏃♂️
the poop one is very important, i have had that incorporated into my routine for a while now
I was once in a 5k and had to just run straight home cause I had to go to the bathroom so bad
👍 for this video. I’m an intermediate runner and you learn all of this on your own as you go along
Excellent video, both the information and the delivery of it.
My assistant to the regional manager always puts Imodium in my coffee. Before I run. Excellent. Hope someone gets the reference.
“i usually start slowing down around this time, but today i’m feeling great”
-Toby Flenderson
Ahhh yess running. Might try it someday. Interesting video though!👍
Yah. I noticed this happens to me sometimes too. I've been trying to figure out a way to control it and so far I've found that the way I hold my posture, and how I breathe has an impact. It can make the feeling worse or calm it down depending if I use deep belly breathing or take deeper more diaphramatic breaths-- diaphramatic breaths work better for me in calming. The focus of my mind affects it the same: the more i fear it the closer it gets. So by strengthening my gaze outwards this affects my breaths, posture, strides and thus helps calm things. A slouching posture aids the poops while keeping a tall posture can help me in maintaining or regaining control of it. And the more I activate my legs and glute muscles helps to reduce the intensity of the desire. And finally, if all else fails, then slowing down while practicing all of the above usually keeps me sane....until I'm approaching an area with a toilet. Then the mental starts to weaken and everything below it wants to follow. So the battle to hold my world together once again ensues, and it can get pretty intense in here sometimes, lol.
But those are some things that helps me in the struggle...helped me yesterday on my run and glad to say, I ran past a toilet and made him home safely. All of the above steps were used to prevent an explosion in my pants.
Always love a pre run poop! Feel so light and airy and ready to go
I came to this video because my parents said if I get a mile time under 7 min I could get a puppy! My mile time is currently 8 min and I was wondering if I was doing anything that could possible slow me down, I’m going to the track tommorow and I hope I do well! I have always wanted a puppy🥺❤️😍
Did you get the puppy?
I learned the toilet before running the hard way, like going even if you dont feel like you need it. I was running my first 10km, around 9 my muscles were so tired i just completely pissed myself and i knew it was happening and literally couldn’t stop it. Thankfully i was alr so soaked in sweat, you couldnt really tell. Heard this is more likely to happen to women too.
The thing I struggle with is the stretching /warm up/cool down..
You can definitely feel the difference in the run and rest is important too. Massive learning curve!!
Running my first 5k tomorrow, thanks for the video!
This was great Harry! I found that I started improving my runs once I started my workouts with dynamic stretches and cut back the amount I ate. Felt looser from the stretches and lighter from not having to digest enough food. One other mistake I see is not being honest about where you are relative to your goals. When I first wanted to break 20:00 in the 5k I was running around 23:00 and it took me years to figure out that I was running way too fast at the beginning of my hard runs. Once I cut back the pace on the fast stuff to reflect where I currently was, I started making gains.
JordanThomas hi
kmJordanThomas
i eat before i run, im good
i don't stretch when i run, massive waste of time, i only have two rules, i load up on water a good 10 hours before i run, that means 16 oz every one and half hour so everything is functional and im good to go, my "warm" up has nothing to do with hypextending my joints, i basically walk a good 7000 steps then i go and run, that's as warmed up my legs will be functionally.
15:34 5k and I eat right before races
“Have something light before a run. Like a few bananas” - Running instructor, 2020.
Mate, if you're doing big miles, that is light!!
@@georgelane6350well a few bananas seems like alot but running burns around 100cal/mi and bananas are like120cal. If its fuel for the run having 3-5 before a 10mi practice makes sense
Bananas are about the lightest snack I can think of
Good advice! And for the experienced & inexperienced alike a written summary in the video description would be helpful. I always stretch AFTER a run. It helps, though, to get the blood pumping before the start of a race, even if it's just running in place. Of course, if you're not racing, you can just start slowly.
Thanks for the tips...but also your voice is wonderful to listen to.
Each time I start my run I get a sudden urge to go pee... n I just emptied out my bladder before I walked out the front door...
Couple times I've had to cut up a sock and go behind a tree off road. Both times I had already dropped a plop before starting the run. Annoying.
Thank you for making this video.
Everyone: running 4-5k
Me: running 2k and still dying
Update: I did it and I came 23rd.
I’m running 3000m 💀
Running 1.2k lol
How about 500m
Keep at it. I died at 500m on my first run, done my first non stop 10k about 4 months later. I'm fat, smoke and flat footed - good luck!
Hey man, it’s not the body thats restricting you! It’s your mind. You know that voice in your head that goes: «i’ll run for 5 more minutes then i’m done» .. turn that voice into your little bitch and fucking destroy that puny 2K, i believe in you.
Damnn!
Awesome Channel man!!!!
Keep the good work! 👏
Rover Lenza ya I know right😁
Jesus loves you guys, let me know if you have any questions about God Lenza
Breathing. Always thought I had horrible stamina when I was in fact breathing incorrectly. Breathing was literally the difference between having to stop 3 times on a 1.25 mile run and being able to run 4 miles straight in 31 minutes.
Rhythm is HUGE once I figured that out my times improved greatly, One of the most helpful things my coach has ever shouted during a race was “light feet and quick rhythm”
Thank you for the advice, sir.
All your saying its happened to me yesterday. Thanks for your advices. Will follow it after this.
He's a challenge, do everyone one of these things before a run
Good tips, I figured these out the hard way, though 😂
Training for a marathon in October. It’ll be my first, and a dream of mine for a long time. Did my “long run” today with seven miles in 1:00:50, averaged about 8”40secs/mile. 16 weeks to go!
Super good content and well explained. Digestion tips make all sense, as well as the importance of being in tune with our body! Helpful as I have started running seriously, so all tips are welcome!
Keep up
I’m running a 15k in one week! I’m terrified 🤠
Litterally watching this now, on the toilet, before going out running.
Thanks for the video! Really appreciate it
Thank you :-) I just started running and this has been really insightful!
“Eat a FEW bananas before a run”!? A few!?!?!? 😬🤣
Augmented Reality Images he might mean a 1/2 or 1
@@pjs6135 he probably means a few. 3-5 bananas is 350-600 cals of sugar with a bit of potassium for electrolyte balance. If you run 10 miles youre burning around 1000 cals. Sugar starts being absorbed almost as soon as you put it in your mouth so youre actually using that sugar during the run even if it only take you 1hr for 10miles
@@danan9061 - I wish that I could run 16km per hour!
I always have a small amount of porridge and 1 small banana three hours before I race and I have water in small amounts also. Toilet before a run is always a must too lol
Thanks for the advice. I’m doing a beep test for a new job role next week and thought I would be fine but gased our last night on my first attempt
Finally a real usefull video!
Do you have an ebook?
Never eat something that’ll leave a flavor in your mouth.
I did the mile run for school and got 7:27 and the whole time I had a terrible mint taste in my mouth that annoyed me the whole time.
Lunqr Eclispe grade?
Rudy Steiner 7th
Lunqr Eclispe I’m in 7th grade too! My best time is 6:57! I’m a girl. I’m trying to get to 6:30 by the end of my school year
Guys stop I’m a male freshman and my Time is 6:52, you’re making me feel sooo slow
Rudy Steiner lol I’m a softball player and a sophomore (so obviously I don’t have to do distance running because sprints are more beneficial imo) but my mile is like 9:00 so you’re not alone bud :’)
That's is the best advise I've heard from any runner brilliant 👌
Also make sure your shoes are tied tightly. The other day I was running and my shoe can untied. Also there a video called, “best warm up before running.” It’s got some great easy stretches, just 3 minds. I started doing every time. The first time I did I improved my mile my 10 seconds.