The sleep bit was a real game changer for me. It's wild how much of a difference it made for my training.

I think cross training also has a place along with strength training. Mountain biking is a great way to build strength with low impact while still improving vo2/threshold. I use it as cross training for my trail running. + it's really fun.

Strength training has helped me so much!

Best running channel on youtube. Love your personality, video editing, music and way of structuring your videos. Also showing off the beautiful environment in your videos.

Now, the most important technique to learn would be : how can you sleep 8+ hours 😅.
Even if I'm really tired, go to bed early, don't set an alarm, etc... I still end up waking up 6 or 7 hours later. Sometimes fully rested but more often not

Goran, your videos are always so compelling. Love your attitude, between you and Steve Magness Youtube has some real running gems out there.

I have a marathon in 4 days and i got achilles tendonitis during marathon buildup, it couldnt have come at worse time. Slowly treating it right now and still consider running the race but i dont think you realize how much this video helped me mentally in a place where im at right now. Not to even mention I had to find out on my own that stretching leads to even more problems, especially in the early stages of tendon injuries and actually strengthening muscles and tendons is the way to go. Thank you so much for the video.

Coming from a weightlifting background into running I had to deal with the fact that I weighed more than must other runners and that made me more prone to some injuries. Dealing with plantar fasciitis while building a base was annoying but I was able to lower my intensity and keep running instead of completely stopping running(which is most of the advice I got). I made sure to pay close attention to my body to make sure I wasn't making my injuries worse and did exercises to strengthen the muscles around my foot. Now I'm pain free and easily running 40 miles per week. Thanks for your videos, they have given me a lot of knowledge to help manage my injuries and prevent any new ones from showing up!

I’m surprised to see that you did not have running technique in the pyramid. I have in the past had quite a few injuries from over striding, One day I  got a coach that focused on that and all the injuries slowly dissipated, I strongly agree to managing the workload, and I would say consistency in training plays a big role as well. Thank you for your great videos they are very helpful.

I truly admire your videos for their relatability. When I watch them, everything just clicks into place. Recently, I injured myself, and in hindsight, I realize I should have been more mindful of effective load management. Despite that sneaky feeling telling me otherwise, I pushed through during my last run, and now not running for a week. Your content and advice have been invaluable. Thank you!

YES!!! Exactly what you mentioned is the only way I could ever get back to running and overcome my ongoing It band and runners knee issue and injury that started for me back in my running university team in 2006! Ever since, Year after year my IT band injury would continue to take me out of being able to run and so sad! Again and again since 2006 when I first got the injury running on my peak Cross Country team in my university 20 years ago! Time never healed the issue. I thought I could just never overcome the issue for years and run my first half marathon and full marathon. I’m back running again! It shows up in slight tightness and stiffness twinges and soreness and slight pain. But then I finally found these tings to be true and have been able to continue to manage my IT band ongoing issues! I can run again! And the only way I have been able to keep running IT band and Runners knee injury free and deal with it when I start feeling it is the bottom most important 3 you mentioned in this video! 1) Load management is key going way slower easy in a c25k plan, and going way way slower then I think I need to and less miles as well. Slowly building up week after week. Not increasing my efforts or weekly miles by more then 10% combined per week! 2) Strength training hips and glutes quads etc. 3) Sleep, rest days, and active recovery stretching, foam rolling, water and food, leg hip side lifts, etc. For some active recovery on some rest days. I’m so greatful I have a way to overcome these things with practical steps, I can finally run and train again. I’m sore but I’m keeping it all at bay! I hope I can finally train for my 40-50 miles per week base, and then my very first Marathon training block! My running dream has always been to someday qualify for the Boston marathon! Thanks for this! So true! ❤

For me running sometimes with barefoot shoes also helps to stay injury free at age 66

Regarding flexibility, if anyone is experiencing reoccurring pain points, I would recommend going to a running focused physiotherapist. I had continuous lower back pain. The physio analyzed my running technique, gave me pointers in form and a simple stretching routine tailored to my body. Following their advise, and slow load management, I’m currently sitting around 50km/week pain free.

completely agree.  I started running a year ago and a good friend recommended I start gently and increase the load by 10%.  I listened to him and ran up to 30 km without any injuries and I am very tall and heavy. I also sleep and recover a lot even my mind wants to run too much

I like this overview. It is very important 👍 Is there not „Running Form“ missing here?

Hi, I am Italian , I thank you because with your video about knees you saved my life.❤❤

King cojones back with another banger upload

Since I started using foam rollers (2 difrent stifnes) plus easy excercises at home I'm injured free, I highly recommend it! Of course  eating and sleeping + Load managmanet is also very important! I'm running c.a. 1500 - 2000 km per year. Great video btw!

This matches my experiences pretty accurately.. I've had three running-type injuries, one due to low strength, one due to acute fatigue built up over the course of a day, and one due to cutting my rest days down too rapidly. But they all end up being the same issue: doing things when the body lacks the strength to maintain safe and functional form. Whether because of a lack of preparation, or overexertion within a single session, or a lack of recovery between sessions, the injuries all happened because I tried to do more than my ankles/knee were able to handle safely. Bringing it back to the Pyramid, this means roughly 75% of staying healthy consists of knowing your limits and staying well below them.

Great video! Thanks for sharing this information.

Paying close attention to proper running form also has helped me a lot.