Are You Running Properly? Teaching GCN's Simon Richardson How To Run!
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- čas přidán 20. 06. 2024
- Have you ever wondered if you're running correctly? It's a really common question we get and we wanted to help! With the help of brand new runner Simon Richardson from GCN, we cover all bases for new beginner runners.
Welcome 0:00
Getting Si running 0:13
What's going wrong with Si's running technique? 1:08
The best running shoes for new runners 1:41
Checking Si's running technique 3:12
The verdict 4:00
Drills to improve running technique 5:49
Glute problems 7:54
Run pacing for beginners 8:33
How often should I run? 10:19
When should I run? 12:14
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After years of putting messages on GCN to get simon to run. He's now one of us. It's great to see simon running. Plus he may actually do a half marathon before Dan lloyd. 😆
Always love GTN & GCN crossovers!
It's hard to call yourself a beginner if you're under 5min/km pace ;-). That's impressive.
It's a recipe for quick injury. Si's engine is so good that 5:00/km seems easy for him but his joints and ligaments can give up really quickly. It's import to start slow and give the soft tissue time to adapt.
@@inz_uzi Thats 100%. And it's easy to injure yourself running compared to Cycling in ways he probably can't even dream of.
I made all the same mistakes when I started running four years ago … I had caught the cycling bug and could do 200km bike rides, so how hard could running be? I put on my worn out old shoes and went out too hard and too far, and soon got a series of injuries including the dreaded plantar fasciitis. At which point I started listening to experienced runners and learning from GTN as well as GCN, and joined a running club. Since then I have run 1/2 and full marathons and completed triathlons including two 1/2 Ironman distance events. I am 64 so not fast, but I have come to enjoy running almost as much as I enjoy cycling and swimming.
Si for tri !!! ❤ Love that. So nice guys, thank you.
So nice video. Good advice from Mark.
Simon- remember that you actually are to fit for start running. Patient is a keyword. You are so strong from the bicycle but you can be injured if you run so hard as you got power for.
Will be interesting to follow this running journey. The bonus is that running actually make you even faster in bicycle sprints. 😉
I know you will be great 👍
Marie-Louise
Calf stretches, glute activation, plantar and ITB rolling Si. Most importantly, do not chase the clock! Can recommend Duathlon, you'll enjoy a Sprint Dualthon
Marks advice was brilliant, all really worth while listening to as a beginner. And well done Si, enjoy the trainer shopping 😅
So glad to hear he's taking on a duathlon! Would love to see more duathlon related stuff!
Couch to 5K, Si Richardson running? Pretty soon the entire megabase will be out for a lunchtime run every day. 😄
Great coaching!!! And Si is open to this coaching and very receptive, nice to see these two work together. So, Si, you got to take the plunge, literally, and go for a tri "race", I'm super sure you'll enjoy it and you will no doubt do very well. Hope GTN follows this journey.
My favourite GCN presenter and my favourite GTN presenter. More of this please
Informative and humorous, the best of both channel.
Si’s ankles look curiously ready for a sub 20 ParkRun 😏
I did it last summer, 19:40, finished 15th🎉
I’d like to think they are sturdy enough to avoid injury but they feel like a pair of anchors if I’m honest.
@@thejeffinvadecool story bro
Si s ankles barely look capable of keeping him standing !
I won't be happy till Si does a Triathlon, even if its just a 200m Swim format. But good to see a Duathlon is coming which I say is harder. (The secound run realy hurts)
I think this is a really good video, lots of great technique tips and it's somehow really motivational that a person as fit as Si has got lots to improve. There is hope for me yet.
GRN coming soon? I would sign up in a heartbeat
I feel like The Running Channel kinda fills that niche for now. Similar vibe to the GCN/GTN content
Si Richardson, I started riding the bike at 40's after sedentary life with help from your advice! Like commuter the years goes on and now I'm close of 50's. I improved my winter riding bike skill through park running involving all the muscle and improve my legs mobility. Technically, I want to pass again IOW 1,400m elevation test and now I'm confident.
I love that Si's so open to the other sports activities. Having seen him competently take to MTB and now slipping on running shoes, it proves that variety is good for us all.
Si was a competitive XC MTBer in his youth. He became a roadie later.
hell yeah si got into running. im stoked!!
YESS!
Great to see Si on GTN!
So stoked to see Si starting to run, and yes definitely introduce him to the pool next. I'm sure he's going to love it!
Moving the hips forward is like a free power-up! Since I watched this video a week ago, I have shaved 30 sec per mile off just by adjusting the hips forward while keeping up the same effort. Plus, it just feels better to run and is more enjoyable now...Thanks for the tip!!!
Wow! My first GTN video. Really impressed and looking forward to more
Welcome! Make sure you hit subscribe to see more from us! 👌
Great video. Wow, nice one Simon. You’ll love Duathlon! 🙂
Two best presenters, brilliant :)
Way to ho Si! Next triathlon! Keep on keeping on
Welcome to the tribe, Si.
Great video! Shout out to the duathalon! I bet Si's time is a bit better than mine.
Great to see Mark reigning in Si so Si doesn't hurt himself. The big tell was at the end when Si wondered about running on cycling days off knowing they were days off for a reason.
Got a feeling that the only way you’d get Si swimming is if you chucked his bike in a lake. 😂
Haha, yes exactly this.
I used to run / jog regularly, but about 20 years ago I ruptured a peroneal tendon, requiring a fusion surgery of the remaining tendon to correct. So, I can no longer risk running. I miss it, but thank the gods I can still cycle. Run while you can, but beware of overuse injury. Running is a great exercise for the heart and lungs, as well as for the bones - and you don't have to spend thousands of dollars for equipment!
The main problem I see with coming from one (endurance) sport to another is that you're already fit from a cardiovascular perspective - and running sub-5-minute kilometers feels like a piece of cake - but muscles won't really keep up with what feels like a slow jog otherwise. Fun story: I started as a runner (including tempo training, events etc...), tried cycling, fell into it and ran my half-marathon PB years into cycling because my training volume actually went up (even though the "hard" workouts were mostly road bike climbs and a bit of Zwift) - but I must admit: I never fully quit running, I still do a run per week, but almost exclusively slow units, so some capabilities carry over and you don't have to do all your training twice. :)
Such a great video🙂! Love these two together. Running, as it is a weight-bearing exercise might also do some good for Si's bone density which unfortunately often is very low among cyclists. I doubt that you can get a bone mineral density (BMD/DEXA) scan easily in the NHS nowadays and without one it is hard to tell what might be one's bone density BUT as a new runner (with a history of doing non-weight-bearing sports) I would be super alert for any pain or discomfort and would not just put it down as "oh I am not used to it" as it could potentially be a sign of bone fracture. Plus Si always looks so pale (sorry Si if you are reading this🙂) and low blood vitamin D level can of course further increase this risk. Sorry not trying to be smart here... just feel that it is important info for people who are similarly to Si thinking to take on running. Looking forward to seeing a follow up video about Si's progress and duatlon preparation 😀.
NICE! Si is really quick; holding low 4s with his running mates. That's genuinely a solid pace for a newer runner even with his level of fitness from the bike. Get him in the pool. I want to see how fast his massive upper body can speed him along in the water.
BEST. CROSSOVER. EVER
Short uphill sprints and strides will help you with your running biomechanics.
Never before have I felt compelled to comment in the opening frames of a GCN/GTN video!……..
No 1 - you’ve shattered my illusions!…..I thought Mark and Si’ were actually the same person in a different T shirt🤭
No 2 - Si’? who’s shorts have you borrowed?😳🤫🤣
No 3 - Si’ please put aside your sock prejudice!, shorter and lighter please😜🤦♂️🤭
………..I’ll watch the rest now……back later!…….🤦♂️😅
Si’s on duathlon yesss!!! Bring him in Mark! 😂👍🏻👍🏻
Get him swimming 😂
I started running 12 Weeks ago. The fitter you are on the bike the slower start with running. In my first two run I did to much and had some knee pain. Got away after two weeks. Now I can run 6km in 30 minutes without problem and did even a one hour run with 10km.
Start slow!! And if you think you are slow, go even slower.
Hope Si doesn't get injured running like Dan & Manon did
The issue with great cyclists is: monstrous aerobic machine, lightweight, and muscles that have never done eccentric contractions before.
Didn't GTN break Dan a while ago...?
Foot placement is something that I’ve been trying to improve lately. I was looking at my soles a couple of months ago, saw massive wear on the heels, and a light bulb went off. Tweaking my stride has me running about 30 seconds per kilometre faster, and snagged me a new 5k PB already. For me, it’s about 5% more effort for 10% more speed.
Looking forward to that duathlon Si 😂
Sucked into doing the great north run this year (about time being a geordie boy) As a cyclist this video was spot on….take it steady build it up slowly (just bought some new running shoes my current ones funnily enough to do the gardening in are almost 10years old too😂)…might have the cardio but my body will be wrecked if i start going like a madman on the paths trying to pretend to beat a ftp as if i was on the bike! Duathlon awaits…the guy i bought my trainers from in the shop said i see a triathlon in the future….mmmm
I love the idea of a duathlon but what about an inter channel relay Tri or extra
I found that the best way to think about not overstriding, is to just jog on the spot, then lean forward and move forward. It's more intuitive to get your foot under your centre of mass that way and not overstride.
Might be good to go zero drop shoes to build some of those missing muscles. Did barefoot shoes for 8 years. No more injuries. Mixed in padded shoes for speed work and use carbon Altra’s for race day. All zero drop.
when i first started running - from a cycling background - I had the same habit of hunching over at the waist and keeping my arms tucked in, thinking that i was being more aerodynamic.
The easiest way to improve your cadence and to learn midfoot stride is to run barefoot on solid ground. You won't be able to do heel strike because it hurts. 😂
I don't mean you need to run barefoot all the time. Just do it for a few minutes and then put your shoes on and try to replicate the movement.
It doesn't matter if I wear barefoot shoes or regular running shoes my cadence is always around 180 even at jogging speed. It increases slightly at higher speeds.
Was just about to say the same thing. Fastest way to good technique, just takes time to build the muscles and muscle memory. I won’t go near big cushioned shoes now.
It’s said that bare foot running is one of the main reasons Kenyans are so fast because a lot of them
Can’t afford shoes so they learn to run by not wearing trainers then as they get faster they will at some point be able to but trainers
Si doing Duathlon race? didnt see that coming.
Was expecting Hank to do that, as he was solid some time ago on gtn(so does Alex).
Really wanna see Connor do aquabike too 😅
Mark and Si’s facial expressions/funny looks at the camera. It’s like watching a sporty version of an episode of The Office 😂❤️ Love this crossover so much, and love the openness of Si to dive into running. This has to turn into a regular thing! 🫶🏻😎
watching Si running when he usually dislikes going on foot is a sight to behold. The fact that he rides like a pro cyclist where he has to be hunched over like he mentioned, makes it a bit harder. I got a fitness bike and well, it's more comfortable, in fact casual cyclists who are friends of mine always complain about regular bike (specially those from the past) on how aggressive you have to be, and they always mention how tiresome it is for your body. As of late I am walking more than using the bike because of factors like the weather, or circumstances in general, I like to go to the surrounding mountains (I live in a very rainy hilly area in Galicia) with the bike or for a hike
Glad to see SI not schilling for Cannondale for once lol
I noticed he's sitting on his quads too much and jumping a bit too high. The easy fix is to run at a higher cadence, between 160-180 steps per mins
Liked that, as a beginning runner cyclist, maybe the opposite could be fun too, ie, get a exp runner to cycle, or even swim, nah, that would never work.
@simonrichardson. You and Kate should “do a du”. Duathalon. That would be so awesome on the GCN channel @gcn
I’ve taken up running after 2years of cycling. One thing i noticed is i can’t take it slowly and my hearth rate is through the roof 😅
Absolutely devastated after an hour of running
SI? Is that really you? Good on you buddy. Change the shoes. I hear there might be an in with On Cloud if your really good. Great advice mark. Looking forward to the Duathlon.
Very conflicted watching Si running on GTN. It's like finding a cable-tie on my new Dogma F ... !
I agree that Si started doing more kilometers than he should. Si should take time to adjust so he won’t get injured.
Use music to increase cadence. Do not not not mistake fitness for running conditioning unless you really want to get injured. Learnt the hard way.
I’d watch out for Mr four vs one on a bike leg. Just so you know Si, socks are allowed I’d never go without 😂
It’s interesting that Simon gets sore calves due to the low heal drop , and he cycles with a very toe down style
Can the Sciborg conquer the castle of Triborg. Find out in the next episode!
I was going to mention that Si looks like he’s over-striding a little when you see the side-on shots at around 3:40 in the video, which Mark did pick up on
Can you bring Blake next time?
Feels weird seeing si in something other than lycra
Cyclists need to be careful on running and take it slow.
I finished my first marathon in 3:19 last fall, but running gave me so many injuries that I am still dealing with one 3 month after my marathon.
We cycle because we don’t like running 😂 anyone else in that camp?
me too... hahha , it was so slow, after half an hour the scenery was still not change...
Perfect running Si, apart from the socks. Need to ditch the socks then you'll be fine
I am cyclist, when I went for running I feel fast and automatically it's about Time Trial for me. but the day after that half of my body hurt...
It’s a slippery slope. First I bought a bike, then I took up running, and I have just bought trunks and goggles
Lets get Simon in the pool...haha
Chances are Si will be pulling a calf muscle fairly soon.
I think Si’s legs are retroreflective
Do I hear Simon fart at 8:01? Sure sounds like it. hahahaha
Don't succumb to the dark forces, Si! It's a slippery slope and soon you'll find yourself cycling without socks and swimming in cold water.
After all the triathlon cracks?
Next he will be consigning his socks to the bin. 😂
This is SOOOOOO BASIC.. but this could train Si's running technique BETTER........... Si.....pleeeaaasseee... Stay away from shoes that has very thick foam.. you need to run on the Racing Flats shoes or shoes that just has minimal amount of sole thickness..
Ten year old shoes man get your self a pair of hokas on cloud and any of the nike runners above 100 pounds or any of the newer trainers you will be amazed at how long you can run for. There’s a channel that reviews runners ‘believe in the run’ worth a watch
TBH he’d be fine just picking up one of last year’s daily run models that are now heavily discounted!
Agree@@danabc322, I never spend over 50-60 GBP tops (1-2 yr old models of mid-decent shoes in the sales) and that suffices for 40-60k road running for me.
The Puma Velocity Nitro 2 may be available for a song about now, as the PVN3 rolls out. Another great “do anything” shoe that should be discounted right now is the Saucony Endorphin Speed 3.
@@matthewcreelman1347 Good taste, I picked up other of these shoes last year for less than the price I paid for a single pair of Brookes!
Interesting prime example of how fit cyclists get injured when running…CV system writing the cheques that the rest of the body cannot cash
Great video
Looks like GCN will have to make a video on how to shave your legs again.
welcome to the dark side Si 😉
No Si, Loh Pingh is a region of the Chinese Guang Dong province where they make cheap carbon clones of bike parts……. 😂
10 y/o shoes 😂😂 that might be a problem
Dislike
Not veryaero si!!!