I Tried to Run 5K Every Day for 30 Days (IT CHANGED ME)
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- čas přidán 4. 11. 2023
- I ran 5km every day for 30 days. Here are 5 things I learned about my running along the way...
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ABOUT ME: I'm James Dunne, a runner, sports rehabilitation therapist (similar to physical therapist) and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics and physical therapy are real passions of mine. I love to help runners run strong and stay injury free.
WEBSITE: www.kinetic-revolution.com
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Ive gone down from 116kg to 99.8kg in about 5 months. Started running a few weeks ago. Initial times were 8m/km. I now have it down to Low 6/km's high 5km's. It's a huge life changer
Fantastic video James. I'm currently on day 25 of running every day for 365 days to "celebrate" turning 50 in Oct 2024. Your videos and the Bulletproof runners programme are really helping me stay injury-free and improve my running. Thanks
Thanks, Paul! Great to see your own challenge building some momentum!!
Man you are running 9 min miles at 265 lbs. That is impressive. You are truly an inspiration out here for us heavier runners.
Thanks 🙏 I appreciate the support!
Congratulations! I'm not a streaker myself, but a streak is a fantastic way to build some momentum. The game becomes about sustainability instead of what kind of pace you put on Strava or other similar nonsense. Fantastic progress toward a base for marathon training too :)
Thanks! I completely agree. Getting over the Strava ego is huge!!
Great work James and good to see you back on camera more.
Thanks @austincaley5007 Feels good to share more.
Good video! I like the fact that you analyse the data not just doing a mindless vlog. 😁👍
Thanks! Glad you see it that way. Exactly what I was going for :)
Hi James well done on the 30days. I’m going to do a 30 run over 60 days treadmill challenge. I just want to get my 12.7km in hour back to z2 heart rate. But I have always struggled with the treadmill, it’s actually harder than the same pace outdoors, the cadence drops around 10 for the relevant pace.
Recently I have also had weird calf and Achilles pain from it. I think some shoes more suited for the treadmill and my reduced cadence may help me a little. Can you recommend and specific shoes for the treadmill?? I’m also far away from my ideal 76kg race weight too 😂
Hi James. Great video! Did you run on flat surface on all occasions? I live in a hilly town and if I run the easy runs from my home I have to make sure to walk the last half a kilometer or so in order for my heart rate to stay in zone 2.
I’m just getting back into running and would like to lose 20lb.. now I know it’s all about nutrition. Fantastic channel with loads of variation in all aspects of fitness.
Did you drop back to a 3-4 day /week plan - you seem to be “off the air” Strava for the last month or so? Having a break or running without logging to Strava?
Did you do any other runs so 5k minimum each day with maybe 1 longer or was it just dead on 5k each day?
I'm exactly the same weight and height and I've been training, running, cycling, swimming for a long time now.
My condition is, too be called, fairly good.
I wish I could lose from 10 kilo's up to 20 kilo's.
How would you tackle that?
Well done, James. 👍
Unpacking this a bit, I’m not sure I fully understand the message. It’s contrary to all advice I’ve seen. This was simply a motivational kickstarter after a long lull? If I’ve maintained a base fitness by consistently running 3 per week, over years, changing to run everyday would be a mistake due to lack of recovery days and being more susceptible to injury?
The other thing I’ve seen is dieting and training simultaneously isn’t advised; it’s one or the other. Going forwards, are you simply improving your nutrition whilst marathon training, or drastically cutting the calories?
Thanks, Ian. All great questions! Yep, simply a challenge that I knew would work to get my "all or nothing" personality back onboard with training regularly. The message is absolutely not "everybody should do this"! I know my body quite well, and that if I kept the daily runs to 5k and kept the effort nice and easy, it *should* have been fine. Still a risky move, but the risk:reward ratio was worth it to me in this instance. Reward being that I'm now motivated to pull back to a 3-4 times weekly routine. When it comes to the nutrition side - honestly - I just need to cut the snacking. That'll easily cut 500-700 calories/day and make enough of a difference alongside the increasing running mileage, to see me lose a bit of timber at a sensible rate. I'm not going to be doing anything super restrictive, or what would be considered actively dieting. It's less "start dieting" and more "stop eating like a five year old at a birthday party".
@@JamesDunne Good to know, James, and thanks for the reply.
On calorie deficit, do you read Prof. Tim Spector or follow the Zoe channel? He challenged the notion of daily calorie requirements (in his book) after having scientifically analysed his own daily requirement to maintain net zero. He found his own need was as low as 1600 - for a fit middle-aged male! A long way from the notional oft-quoted 2500 per day for men, 2000 for women. His point was, had he needed to lose weight, cutting 500 from a notional 2500 wouldn’t have done much. He might even had gained weight, which may be why a lot of dieters get despondent failing to lose much or none at all. Interesting stuff, I find.
Yeah, cut out the crisps and pastries and substitute a handful of walnuts. Fibre and protein rich. I recommend it.
Wow, I had no idea you're 6'6", James! No doubt that's quite a feat to run a marathon at that height, and the 5k/30 days is really motivational for me as I need to get back into training again. Keep it up and good luck with your marathon work. Do you have any particular marathon in mind?
Thanks! Yeah, it doesn't really translate on camera 🤣 In terms of which marathon... that's to be confirmed. We have baby No.2 arriving in mid-Feb, so I figure the best plan right now is to get into marathon shape between now and the spring... and we'll see to what degree the 💩 hits the fan in Feb, before confirming what I do with that new found fitness, lol.
@@JamesDunne Hah oh dear! #2 will be a game changer for free time. But it'll be awesome too, congratulations! Fingers crossed you'll still get to run one in March/April 🙌🏻
You are joking right? The taller you are the better at long distance running you are. You cover more ground in less strides and can keep a higher average speed due to this. You are talking about sprinting and that is only due to leg speed in the initial acceleration period of the race. However anything out of the acceleration zone it is more advantageous being tall. Absolutely bizarre uneducated comment.
@@henrycooper4213 I beg you to look at the heights of marathon winners over the years. Exceptionally few over six foot.
Great! Let me take up this challenge 👍
Go for it! Let me know how you get on :)
Great video.
I'm doing 5k a day for 30 days and I'm currently 8 days in and injury free.
I also lift weights too, which is probably what's kept me injury free.
Having a target for me makes me accountable with my running and has helped get me out of a rut I've been stuck in for a bit.
Great to hear it, Donal! Best of luck with the remainder of your own 5k challenge!
@@JamesDunne thank you.
I'm 170 cm...54 kg...i have been running 5k everyday...i would walk 5k only if my resting heart rate higher that day than usual...I keep my run in zone 2...running inside my apartment makes it easy to maintain my run in zone 2...
Keep up the great running!
Hi James, can I just ask, did you keep all your runs easy in zone 2?
I mostly tried to stay in Z2. Many of the runs were pushing a running buggy, which can be awkward for pacing. Tried to keep it all "easy" tho!
Cheers for reply, really helpful. 5k/30 days is just what I was looking for to get my base fitness back
How do you get your heart rate so low? I have dropped my speed to a bit over 6mins per km and im still in zone 4, 150bpm average, any slower and I feel that I will jsut be walking. any tips or just keep at it?
A bit of advice that helped me, from Rich Roll (ultra triathlete) was go slower to go faster. Be super strict on HR training zones even if it's a light jog. Too much time is wasted in zone 3 for most people it's must junk miles.
Thanks for the email - great video - very inspiring
Glad you liked it!
I thought I was big at 105kg! Haha, planning on sticking to a strict diet to get my weight down to near my prime weight. Running is hard as a big guy compared to around 80kg
I would recommend supplementing with glutamine every day if you're running every day. I find it to be brill 😊
Where is your excess body mass? Trunk? Legs? Upper body (brest n shoulder)?
Whatever the chocolate version of a beer belly is... Nah, seriously tho, I think it's fairly evenly spread.
@@JamesDunne the More perifer the extra weight is located the more it slows u down. Im sure u know all this. But in theory, a little beer belly should be fine whereas muscular arms, chest, shoulders or fatty legs are more problematic in terms of performance....but as you say you look well proportioned.
A friend of mine did this exact challenge. She maybe weighs 50kg she completed the 30 days then started to suffer with groin pain. Turns out she'd fractured her pelvis and she's only just getting back to running now after 9 months.
The moral of the story don't use consecutive days to improve running. As someone who gives running advice this one seems pretty poor imo.
Also running is good at weight loss but you have to adjust the the difficulty and do it long enough for your body to use the different energy systems.
30 days isn't going to cut it.
I feel for your friend, Kevin. That’s a miserable injury. The point of this video was never to advise people that running every day is a good idea. Instead to reflect on a personal challenge that I wanted to complete for my own reasons. I was very conscious not to suggest that others should follow suit. I understand the confusion, given the “running advice” nature of the channel. To be honest, I’m getting rather sick of “running advice” videos, as we all have different physical tolerances to running and different training approaches, as you described comparing your friend’s outcome to my own. If I’m giving “running advice” I always have to play it safe and give a vanilla opinion. I’d rather head down the route of “I tried this… here’s what happened” and let viewers come up with their own conclusions. As far as weight loss is concerned: what energy system you’re using has little to do with weight loss. There’s a massive misconception surrounding the difference between burning fat for fuel, and fat loss. You can be doing huge aerobic mileage each week, becoming a fat oxidation machine, but if you’re eating the calories back during the week, you’re not going to lose weight.
@JamesDunne so you're saying your metabolism doesn't change with running. I don't believe that to be a misconception. Your body can't tell the difference between how you burn calories could be lifting a weight or by running. But the body adapts and makes changes so keep those adaptions/changes happening. It you lifted the same weight everyday for 30 days the adaptions would also stop as you're effectively doing less work.
So my point was as long as you keep that stimulation and intensity running is very effective at losing weight.
Agreed… but the only way weight will be lost is in a calorie deficit, regardless of exercise mode or intensity.
did you take certain vitamins during this period?
No just my usual multivitamin daily.
What is your optimal running weight? 80 kg? Im also a all or nothing guy.
I ran my marathon pb (3:26) at around 100kg/220lbs, which if I'm honest had those closest to me worried I was ill. Wasn't a good look 💀 But if I can get down to more like 105kg/231kg, I'll be in a good place. If we were talking "optimal" from a performance perspective, I'm sure it is more like 85kg. But I'm more interested in finding a healthy, happy, sustainable place... where I can also run a decent marathon!
@@JamesDunne you would easily go sub 3 if you were 90 kg or less. Reach Optimum race weight n maybe even 60 min off your Pb (of course it wud take time to reach that but its certainly not impossible).
@@alexanders4911 Bruv some people just aren't built to be light. Big frame, big pelvis, thick limbs. He just told you that at 100kg he was looking like he was ill.
@@simontaylor2525 well, if u have read Jim fixx classic book running u know that when u are real fit from a running perspective those around u will think u are ill...not saying its 100 % healthy but from a running perspective thats the truth. If u run every day n only eat (adequate) nutritious food n drink water u will eventually end up looking like a runner...on the other hand, being over weight (bmi over 25) is not something to strive for either. Moderation is always best. Thats what my granny says n she is 98! Respect ✌️
@@alexanders4911 I'll stick at 6'4 and 105 thanks. I agree with you, most serious runners don't look well
Still using optical HR?
No - new HRM strap from COROS.
Ohh injuries.back to winter running after cycling all summer. Minor ankle sprain on a leaf covered tree route . 3 times in 7 years . I'll keep to the roads or side walks . Ridiculous bad luck . ohwell. thank god for cycling.cheers 🍺 never stop training.🍺
Months ago I started running 4 times a week, well.... I haven't improved my running form not my running speed, I finally ended of not being capable even to run 5 km..... I'm very disappointed....
Were you following a training plan, Giovanna?
@@JamesDunne Yes I was. I've been followed by a coach. But something has gone wrong. I was rally tired just at the beginning of the training session. I don't know.
Running isn't for some people. I hate running except sprinting. It's boring as hell ans just something I have to endure during triathlons
whoa,, you are 6’ 6”.. that is tall
Yep! Doesn’t come across on camera as I’m usually alone.
Thanks
Thank you!
6'6, 265lbs and obsessed with running.
Makes total sense, right?!
@@JamesDunne I'm impressed you don't get injured with the amount of running and mass you have. I'm half your weight at 5'10 and I feel pains if I run too much. I try not to overdo it.
Thanks! Yeah, we all learn where our limits are... the hard way!
Anyone watching this who wants to actually lose fat would be better to walk that distance instead of run it.
You mention that the weight is the same, but how is the body composition within that weight? after all, 120 kgs of muscular body is healthier (and slimmer) than 120 kgs with a higher fat percentage.
Fair point. I'm sure body comp may have changed a little, but gut feeling says not dramatically! I didn't test body fat% before the 30 days, so hard to say!
Diet is 80%
At least!
You should do a collab with Mark Lewis or a live chat. Both you blokes have the big guy problem. Would be interesting listening to you both chin wag.
It's not a problem
Funny how everybody that decides to start running becomes an expert especially men lol
James so big he ate that poor guy at the back
I get snacky 🤷♂️
😂😂
5k a day isn’t enough to create a calorie deficit for most people.
100% agree! That was actually a point I edited out of the video in the interest of brevity! 30 mins of running barely moves the needle, lol. "You can't outrun a bad diet" is so true!
A 5k run will burn about 300-400 calories resulting in a weight loss of about 3lbs/month IF YOU KEEP YOUR DIET STABLE. Problem is most beginners end up eating more than they burn often resulting in weight gain!
It's not so much about the run itself causing weight loss, as creating new healthy habits. Go burn 300 calories, build muscle which increases metabolism, come back and have a healthy meal, make better decisions throughout the day, etc. Maybe next month it's 7k, then 10.
It depends if you are already at maintenance and whether you change your diet after adding in running.
@@Reinhardt_Kozlowskiyour NEAT will drop so it is closer to 70-80% of the 300-400 calories burnt during the run.
I run about 60km per week and i lose alot of fat 😅
Nice work. Diet must be reasonable too!
@@JamesDunne yes I only eat food the was available like 100 years ago no processing stuff and it works really well. I m fast then ever 😅 half marathon time is 2:08:49 but with around 450m Altimeter. I m 178cm short/tall ?! 😂 @ 84,6kg but I pack some good amount of muscles from 3 years body weight training in COVID-19 I go too fat 😅(104,8kg at some point) but I never failt too do my 50 pushups so I just good bigger and bigger... And I fasting around 16 too 18 hours a day it works for me I love it. But now I m sick 😷 and have too recover but I will Comeback stronger 💪🏻 I will never got so Big again, I just want too become a bit faster and breaking all my records again pushups record is in one set 104 - dips is 24 and pull ups are 14 at a body weight at the time around 78kg to 82kg I got a lot of work too do 🥳 I hope you got some information that can help you , I'm just a very average guy that is a work horse I just do it but I'm not so giftet like other people for running. sry for my very bad English