The Run Experience
Training a Famous Youtuber to Run a 5k
updated
What You'll Learn:
- The importance of foot core strength for overall mobility
- Step-by-step demonstrations of effective exercises
- Tips for incorporating foot core training into your routine
- How to use these exercises for better performance in sports and daily activities
Why Should You Care?
Strong feet play a crucial role in your body’s alignment, balance, and power. By strengthening your foot core, you can enhance your athletic performance, reduce injury risks, and improve your overall quality of life.
Let’s take the first step towards stronger, healthier feet together!
REFERENCES:
The foot core term first gained attention with McKeon et al's 2015 article in British Journal of Sports medicine. Another 2009 paper authored by Jay Dicharry in the Journal of Sports Physical Therapy offers more specific information on foot stability and function.
Barefoot walking and running can be used as a training tool to strengthen the foot core system. Robbins et al in the 1987 paper Running related injury prevention through barefoot adaptations (Med Sci Sports Exerc 19:148-56)
In another paper by Bruggemann et al Effect of increased mechanical stimuli on foot muscles functional capacity (American Society of Biomechanics Annual Meeting. 2005) he measured the cross sectional area of some of the intrinsic muscles of the foot in runners who trained for 5 months in minimal shoes. They reported significant increases in the size of these muscles.
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Brad has being a sports physiotherapist for over 25 years and discusses a recent report put forward by two well respected sports physicians. Many athletes are being disempowered by hyper medicalisation.
Don’t reduce your self efficacy by falling into this trap.
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Check out our latest vid where Brad goes into the reasons why intervals are ‘ultra’ important when training to go long and his three top trail specific interval sessions that will build speed, running efficiency and mental toughness.
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Join us as we break down these common pitfalls and arm you with the knowledge to train smarter, not harder. Don't let injuries derail your progress—watch now and stay in the game!
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Join Coach Brad as he returns to running after 8 months off. How much running performance is lost, and find out the most important factor to hold on to running fitness when injured.
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He has competed in 7 marathons with times ranging from 3:20 right through to 2:47. Training mistakes were made so listen in and avoid making them!
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Check out this video on one of the most popular topics when it comes to run performance. Join Coach Brad who unpacks the ‘Gears of Breathing’ concept, how to apply it to your running, and why you should!
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What You'll Get:
🔥 A dynamic warm-up to get you ready
🔥 Guided hill repeats to build power and stamina
🔥 Tips and motivation to keep you going strong
🔥 A cool-down session to wrap it all up
Workout Overview:
Dynamic muscle activations
10 minute warm-up jog
5 Rounds:
60 seconds run hard uphill
2 minute recovery downhill
3 minute cooldown jog to walk
Use a 5 - 10% incline if you are on a treadmill.
When to use this workout: If you're new to running, this workout is best completed once per week for 4-8 weeks as part of your strength or base training phase and introduction to speedwork. If you're in the strength phase of a marathon or half marathon program, aim to include it once per week for 4 weeks.
Follow along, and let's conquer these hills together!
Don't forget to like, comment, and subscribe to The Run Experience for more helpful workouts and training tips. Hit the 🔔 so you never miss an update! Let's crush these hills and reach new peaks! Pun intended! 😉 🏔️
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Join Coach Brad as he explains what this means; how far to lean; and a simple drill to reinforce all the information.
Brad will over a recent study showing how too much of a lean is detrimental to your run performance!
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Join Coach Brad as he goes over each drill, how to progress with speed and a couple of simple cues to work on.
Then Brad will explain when to use them.
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Feel the electricity from the crowds, fellow runners, and spectacular views!
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The best part is this exercise only takes 6 minutes twice a week. Brad will also go over the exact protocol used in both studies so you can add it to your training right now!
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To find out more about this race and the other races available:
Link to all Peak Races: peakraces.com
To sign up for the 2025 Bloodroot 10 miler or Ultras, Click here: peakraces.com/bloodroot-ultra
Peak Races and Spartan are not affiliates of The Run Experience. However, Coach Liz is a Certified Spartan SGX Coach.
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Whether you're preparing for your first hilly race or looking to improve your performance, Coaches Morgan and Liz have got you covered with practical tips and proven strategies!
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Join Brad as he outlines a time efficient, proven way to get stronger that requires no equipment and you can easily blend it into YOUR life!
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Don’t fear! Join Coach Brad as he outlines why continuing to train using cycling and swimming can hold your run performance plus he describes a recent real world example that will shock you!
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Brody talks his long distance history, racing strategies, and special guest Michael McKnight shows up with some special news for Brody!
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We already can't wait to see you again in 2025!
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Strides, short bursts of fast-paced running, offer numerous benefits for runners of all levels. From improving running form and efficiency to enhancing speed and power, strides play a crucial role in overall performance development.
Join us as we explore why strides are essential for every runner looking to take their training to the next level.
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In April 2023, she experienced a low back injury and has been dealing with it since.
Find out her story, what caused the issue, and how she got through being misdiagnosed in the first place.
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These have been promoted by the spine guru himself Dr. Stuart McGill. Learn how doing three exercises, for only 3-5min, twice a week can take your running to a new level!
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Dan and Jean discuss trail running, how the Quebec Mega Trail series sets itself apart from other trail races, and what lies ahead in the future for the sport!
Will Coach Dan consider taking on the challenge after this interview? Find out here!
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Reference Links:
Effects of physical exercise and cold stimulation on serum testosterone level in men:
pubmed.ncbi.nlm.nih.gov/1890772
The Science & Use of Cold Exposure for Health & Performance Article by Dr. Huberman:
hubermanlab.com/newsletter/the-science-and-use-of-cold-exposure-for-health-and-performance
Using Deliberate Cold Exposure for Health and Performance Video by Dr. Huberman: hubermanlab.com/episode/using-deliberate-cold-exposure-for-health-and-performance
Meta-analysis on Impact of Cold-Water Immersion Compared with Passive Recovery: link.springer.com/article/10.1007/s40279-022-01644-9
Interesting Podcast episode by Dr. Huberman - Controlling Your Dopamine for Motivation, Focus, and Satisfaction: hubermanlab.com/episode/controlling-your-dopamine-for-motivation-focus-and-satisfaction (edited)
PubMedPubMed
Effects of physical exercise and cold stimulation on serum testosterone level in men - PubMed
pubmed.ncbi.nlm.nih.gov/1890772
The Science & Use of Cold Exposure for Health & Performance
hubermanlab.com/newsletter/the-science-and-use-of-cold-exposure-for-health-and-performance
Using Deliberate Cold Exposure for Health and Performance
hubermanlab.com/episode/using-deliberate-cold-exposure-for-health-and-performance
Impact of Cold-Water Immersion Compared with Passive Recovery Following a Single Bout of Strenuous Exercise on Athletic Performance in Physically Active Participants:
link.springer.com/article/10.1007/s40279-022-01644-9
Controlling Your Dopamine For Motivation, Focus & Satisfaction
hubermanlab.com/episode/controlling-your-dopamine-for-motivation-focus-and-satisfaction
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If you want to do your sweat test, watch along as Liz shares her results and how to do it. For extra guidance, check out this article by Triathlete magazine:
triathlete.com/nutrition/race-fueling/how-to-do-your-own-sweat-testing
To make it extra easy, make a copy of this spreadsheet and enter your results to have Google calculate it for you:
docs.google.com/spreadsheets/d/1z1vbib9zvDTQmYAJN34rKKeebJFtfA0uGKcpGOY0uqM/edit#gid=1651923234
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Drop your guess here!
therunexperience.com/bostonmarathon
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He will go over why the swing is one of the best exercises to optimise the body and improve full body strength, how to do the swing correctly, common mistakes, and a simple routine to get started with.
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Check out his story of ignoring niggles and then paying the price. Learn the lessons so you don’t have to be on the running sidelines for extended periods of time.
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Follow along with Coach Morgan for a quick but efficient body weight hip strengthening routine.
Your hip muscles support your pelvis and core. If these muscles are not doing their job properly, a strong foundation does not exist, and your body will have to compensate to adjust for the deficit.
Give this workout a go to begin the build to a stronger more durable body
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Coach Dan wraps up his 30 Day Challenge experience, and shares how it made a difference in his fitness during the toughest months of the year!
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Sources:
Chevalier, G et al's paper Earthing : Health Implications of Reconnecting the Human Body to the Earths Surface Electrons (Jour Environmental Public Health 2012, Jan 12)
Dr. John Briffa (Specialist in Integrated Medicine, who graduated from University College London School of Medicine as a prize winning student, and completed a BSc (Hons) degree in Biomedical Sciences and Immunology)
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A coach is valuable at any stage of your running journey but is crucial right at the start.
Join coach Brad as he goes over the TOP 5 reasons why ALL runners starting off should seek out a coach.
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In this video, Coach Morgan races her watch in an attempt to beat its "predicted time".
This is what happened....
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Hear the story of how Sam Golbach came to work with our coaches from the YouTube channel Sam & Colby and how he trained and executed a DIY marathon.
Get 20% off a monthly, annual, or lifetime membership to the TRE Daily Run app: therunexperience.com/samgolbach
F**K Cancer Donation: samandcolby.com/marathon
Sam's Video: youtu.be/e1ErCGSWM2Y?si=jsAb8S6-Ipo7tRY5
In this video, Coach Brad walks you through several steps that will keep you running, and help you avoid feeling run down!
Study Reference:
Effect of carbohydrate ingestion during exercise on post-exercise substrate oxidation and energy intake
Christopher L Melby et al. Int J Sport Nutr Exerc Metab. 2002 Sep.
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Easy Speed is a system that will benefit any runner at every age and stage. Running with controlled effort netted three world records for Dan King, from the mile to the 5k, all within 24hrs!
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Check out more runner interviews on their channel at: youtube.com/@UCW4wBRGZzSP4HrGM_vKgh5Q
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Coach Morgan gives you a look inside her personal gear bag that she meticulously packed for the Rio Del Lago 100 mile race that she recently ran. From the obvious to the obscure, Coach Morgan will share it all, along with some of her personal favorites!
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Watch our Rio Del Lago 100 mile race recap here: youtube.com/watch?v=4GfRCjaAWRo
Join him as he goes over two alternate run training methods (inspired by watching the triathlon) that will elevate your run experience and performance to the next level!
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Join coach Brad as he gives you 6 top strategies to make your New Year resolutions stick!
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If you sign up for a subscription here: https://get.ongo.app/tre?coupon=G0LBaF95 between now and January 2nd, join the 30-Day Challenge starting January 1st, complete all 30 days, and post your experience on Instagram or TikTok, you will be entered to win $1,000 or 1 year of the TRE app for free!
PLUS, we are having a sale!
Save 20% on ALL our subscriptions! That's monthly ($15.99/normally $19.99) or annual ($95.99/normally $119.99)🎉 or, A LIFETIME Membership to TRE for $239.99 (a 1-time payment, normally $299.99, and get access for life!)
We want to see YOU CRUSH YOUR 2024 HEALTH & FITNESS GOALS!!
Here are the details!
30 Day Challenge Includes:
• 3 coach led audio runs runs per week built to increase speed and endurance
• 2 Runner-specific strength training sessions with a recovery element. Specific to building a strong core and whole body
• Rest Day with nutrition insights
• Mobility and run form technique guidance
✅ $1K Raffle Eligibility (you must complete all 5 of these):
1. Sign up for a monthly, annual, or lifetime membership to TRE here: https://get.ongo.app/tre?coupon=G0LBaF95 CODE: 30DCLIVE24
2. Complete the LIVE 30 Day Challenge January 1st - January 30th 📅
3. Post about your progress in our app community 🏃🏿♀️
4. On Day 1 and Day 30, share your experience on Instagram or TikTok.
1. On Day 1, include your intention behind signing up for the 30 Day Challenge, and feel free to share your results of the Benchmark test 🧪
2. On Day 30, share what you learned and got out of the challenge, and feel free to compare your results with Day 1. Remember, it's YOU against YOU! 💪🏼
5. Mention @therunexperience in all your posts.
(Once the Live challenge is complete, we will be drawing the names and emails and verifying the completion of these steps. Those runners are then entered into the GIVEAWAY!)
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