Mach das nie vor dem Joggen | 5 häufige Fehler

runnersflow

12 May 202209:41

Summary

TLDRIn this informative video, the host identifies and explains the five most common mistakes runners make, offering advice on how to avoid them. Starting with the importance of dynamic warm-ups before running and static cool-downs afterward, the video also touches on the pitfalls of dressing too warmly and ignoring body signals. The host emphasizes the importance of listening to one's body, suggesting taking a rest if needed, rather than strictly following a training plan. Additionally, a beginner-friendly training plan is introduced, designed to help individuals progress from zero to running 30 minutes without breaks over eight weeks, complete with exclusive video tips. The video concludes with a humorous anecdote about the necessity of using the restroom before a run and the benefits of running without tracking devices for a more liberating experience.

Takeaways

🏃‍♂️ The video discusses the five most common mistakes people make while running and how to avoid them.
🧘‍♂️ Before running, it's important to do dynamic stretching to activate muscles, tendons, and joints, rather than static stretching which is meant for after running.
👚 Wearing too many clothes while running can be a mistake; it's better to dress lightly and adjust as your body warms up during the run.
🚫 Ignoring body signals during training can lead to overtraining or injury; it's crucial to listen to your body and adjust your training plan accordingly.
🧭 The video mentions a training plan for beginners to progress from zero to running 30 minutes without stopping over eight weeks, with exclusive tips for beginners.
🛒 The training plan is available in the creator's shop and includes a printed guide on eco-friendly recycled paper, shipped carbon-neutral.
🎒 Carrying too many items while running, such as multiple gadgets or hydration packs, can be unnecessary and detract from the simplicity of jogging.
🌳 The video suggests leaving tracking devices at home sometimes to experience the freedom of running without the need to monitor every aspect of the activity.
💩 Not using the restroom before a run can lead to discomfort or more serious issues during the run, emphasizing the importance of preparing properly before starting.
👟 The simplicity of running with just a pair of shoes, a shirt, and shorts is highlighted, encouraging a light and easy approach to the activity.
🎥 The video creator also mentions a poster available in the video description, likely related to running tips or motivation.

Q & A

What is the main topic of the video?
-The main topic of the video is to show the five most common mistakes people make while running and how to avoid them.
What are the two types of warm-ups mentioned in the video?
-The two types of warm-ups mentioned are static stretching and dynamic stretching. Static stretching is done after running, while dynamic stretching is done before running to activate muscles and joints.
Why is it recommended to wear slightly less clothing when running?
-It is recommended to wear slightly less clothing when running because after 5 to 10 minutes, your body will reach operating temperature and become warmer. Wearing too much can lead to overheating.
What is the importance of listening to your body's signals during training?
-Listening to your body's signals is crucial because it helps you understand when your body needs rest or when it's time to adjust your training plan. Ignoring these signals can lead to overtraining or injury.
What are some signs that suggest taking a break from training?
-Signs that suggest taking a break from training include muscle soreness, a feeling of being unwell, heat, a sense of total exhaustion, or feeling drained like a wrung-out sponge.
What is the goal of the training plan for beginners mentioned in the video?
-The goal of the training plan for beginners is to progress from zero to running 30 minutes without a break in eight weeks. It includes exclusive running tips for beginners and a visual progress tracker.
What is the advice given about carrying unnecessary items while running?
-The advice given is to keep it simple and light, suggesting that carrying too many items like multiple bottles, gadgets, or phones can be excessive and detract from the simplicity and enjoyment of jogging.
What is the suggestion for those who track their runs with devices?
-The suggestion is to try running without tracking devices like a running watch or phone sometimes, as it can be liberating to just run without the pressure of monitoring every detail.
Why is it considered a mistake not to use the toilet before running?
-Not using the toilet before running can lead to needing to relieve oneself during the run, which can be inconvenient and disruptive, especially on long runs.
What is the comparison made between the stomach and intestines during running?
-During running, the stomach and intestines are compared to a washing machine, as the movement can stimulate the gastrointestinal tract and increase activity, which is why it's important to use the toilet beforehand.
What is the final reminder given to the viewers at the end of the video?
-The final reminder is to check out the link to the running poster provided in the video description and to look forward to the next video.

Outlines

00:00

🏃‍♂️ Common Running Mistakes and How to Avoid Them

The video script introduces a new video aimed at showcasing the five most common mistakes people make while running and how to avoid them. The host humorously addresses a viewer who has become overly dramatic like some YouTubers, and then dives into the topic. The first mistake discussed is the incorrect way of warming up before running. The host explains the difference between static and dynamic warm-ups, emphasizing the importance of dynamic warm-ups to activate the cardiovascular system and prepare muscles, tendons, and joints for the run. Static warm-ups are recommended after running. The script also touches on the importance of listening to one's body, especially when following a training plan, and adjusting it according to how the body feels, even if it means taking a rest day when necessary.

05:01

🧥 Dressing Appropriately for Running and Over-Preparation

The second paragraph of the script addresses the common mistake of dressing too warmly for a run, which can be difficult to gauge. The host suggests using a simple rule: if you feel slightly cold when starting to run but warm up within the first five to ten minutes, then your clothing choice is appropriate. The video also mentions the importance of not ignoring one's body signals, especially when following a training plan. The host shares personal experiences of preparing for numerous competitions and the inevitable issues that arise, emphasizing the need to accept such challenges and still achieve goals. The script then transitions to discussing the host's new training plan for beginners, which aims to help them run for 30 minutes without stopping in eight weeks. The plan includes exclusive video tips for beginners and allows them to track their progress. The host also humorously points out the simplicity of jogging and the unnecessary over-preparation some people engage in, suggesting that sometimes it's better to run without tracking devices for a more liberating experience.

Mindmap

Keywords

💡Running

Running is the primary focus of the video, which aims to educate viewers on common mistakes made while running and how to avoid them. The script mentions various tips and advice related to running, such as warming up, dressing appropriately, and listening to one's body signals. It is the central theme around which the video's content is structured.

💡Dynamic Stretching

Dynamic stretching is one of the key concepts introduced in the video as a proper way to warm up before running. It involves exercises that create a flowing movement sequence to activate muscles, tendons, and joints. The script suggests that dynamic stretching is more suitable than static stretching before a run, as it helps to bring the cardiovascular system into motion.

💡Static Stretching

Static stretching is contrasted with dynamic stretching in the video. It involves holding a stretch for a period of time and is recommended for after running to help the body recover. The script implies that while static stretching is important, it is not the best choice for a warm-up before running.

💡Dressing Appropriately

The video script emphasizes the importance of dressing appropriately for running, suggesting that runners often make the mistake of wearing too much clothing. It provides a tip to dress as if it is 10 degrees warmer outside to start with and adjust as the body warms up during the run.

💡Body Signals

Listening to one's body signals is a crucial aspect discussed in the video. It advises runners to pay attention to their body's cues, such as muscle soreness or a feeling of fatigue, which might indicate the need for rest instead of pushing through with a training plan. The script uses this concept to stress the importance of adapting to one's physical state rather than strictly following a plan.

💡Training Plan

A training plan is mentioned in the context of preparing for races and achieving running goals. The script warns against the common mistake of not being flexible with a training plan and suggests that it's essential to listen to one's body over sticking rigidly to a plan, especially when signs of overexertion are present.

💡Running Beginner

The video targets running beginners by offering a training plan designed to help them progress from zero to running 30 minutes without pause in eight weeks. It includes exclusive running tips for beginners and a visual progress tracker, indicating that the content is tailored to those new to running.

💡Over-Preparation

Over-preparation is highlighted as a mistake that some runners make, such as bringing unnecessary items on a run. The script humorously points out that while being prepared is good, it can sometimes lead to carrying too much gear, which can detract from the simplicity and enjoyment of running.

💡Simplicity

The simplicity of running is celebrated in the video, which contrasts it with the unnecessary complexity of over-preparation. The script suggests that all one needs for a run is a pair of running shoes, a T-shirt, and some basic gear, emphasizing the straightforward nature of the activity.

💡Bathroom Breaks

The importance of using the bathroom before a run is discussed in the script as a common mistake to avoid. It humorously describes the discomfort that can occur if this step is skipped, suggesting that it's a simple yet crucial part of preparing for a comfortable and uninterrupted run.

💡Tracking

The concept of tracking one's run, typically with a running watch or smartphone, is mentioned in the context of overdoing it with gadgets. The script suggests that sometimes it can be liberating to run without tracking, allowing runners to enjoy the experience without the pressure of monitoring every detail.

Highlights

Introduction to a new video discussing the five most common running mistakes and how to avoid them.

Misunderstanding about being 'ultra cool' YouTubers and the exaggerated presentation style.

The importance of maintaining the myth of being young despite age, with a humorous take on being 37.

Explanation of the difference between static and dynamic stretching before running, emphasizing the latter.

Recommendation of good exercises for dynamic stretching before running and static stretching after running.

Advice on dressing appropriately for running, suggesting to dress as if it's 10 degrees warmer outside.

The significance of listening to your body's signals and adjusting training plans accordingly.

Acknowledgment that no preparation or competition training goes perfectly without issues.

Emphasis on the importance of accepting imperfections in training and competition preparation.

Introduction of a new training plan for beginners developed with a designer, aiming to progress from zero to 30 minutes of non-stop running in eight weeks.

Details about the training plan including exclusive videos with tips for beginners and a progress tracking feature.

Mention of the training plan being printed on environmentally friendly, recyclable paper and being climate-neutral.

Humor about the simplicity of jogging and the unnecessary complexity some people introduce with excessive gear.

Suggestion to try running without tracking devices like a running watch or smartphone for a liberating experience.

Highlighting the common mistake of not using the restroom before running, which can lead to discomfort during the run.

The analogy of the stomach and digestive tract being like a washing machine during running, explaining why it's important to use the restroom beforehand.

Reminder to always carry tissues when running due to increased gastrointestinal activity.

Closing remarks with a thank you for watching and a reminder to check the link for the running poster in the video description.