The BEST Advice For Heavier Runners…

Join me and Jonny Davies to run the 7 Hills of Edinburgh, as we share our top tips as heavier runners!

THE WINTERING: https://www.omnia-performance.com/the-wintering

15 Resilience Hacks here: https://www.omnia-performance.com/newsletter-sign-up

ONLINE HYBRID COACHING: https://www.omnia-performance.com (@omniaperformance)

“YT2023” for 20% off:
– Training Plans: https://www.omnia-performance.com/store-FlsS9-vLMvP/trainingplans

“YT2023” for 25% off:
– Monthly Programmes: https://app.fitr.training/t/OmniaPerf…

Join us for a fitness retreat in March 2024: https://www.omnia-performance.com/store-FlsS9-vLMvP/p/t-shirt-nx8l8

—-

VivoBarefoot – FERGUSVIVO for 15% off: https://tidd.ly/3z4mqFy (FERGUS20 for 20% off until the end of 2023…)

WHOOP – First Month FREE: http://join.whoop.com/fergus

MyProtein – “FERGUS” for % off: https://prf.hn/l/3YMkgBY

Days Brewing – FERGUS20 for 20% off: https://daysbrewing.com

ManCave – FC40 for 40% off: https://mancaveinc.com

HUUB – FERGUS20-23 for 20% off: https://huubdesign.com

Podcast/Public Speaking: The Modern Mind (@themodernminduk)

PODCAST CHANNEL: https://www.youtube.com/channel/UCMsU…

STRAVA SIGN UP/FOLLOW: https://strava.app.link/ferguscrawleyYT

Instagram: @ferguscrawley​​
Facebook: @fstcrawley​​
TikTok: @ferguscrawley

Business Enquiries Email: info@themodernmind.co.uk

#hybridathlete #Scotland #hybridtraining

Oh my goodness hello and welcome to another video and welcome to what is going to be the Seven Hills of Edinburgh starting here on Carlton Hill and working our way around a 30 km loop with a very special guest Mr Johnny Davis who has just ran a reasonably Long Way

Haven’t you did indeed 572k the entire London Underground over 11 days so did should be this should be pretty routine well London’s flat this is Hills Seven Hills they’re not really that aggressive Hills if you’ve been around the channel for a while we’re not going to the pentlands these are Suburban Urban Hills

Which are much more manageable but along the way we’re going to give you some tips as to how to improve your running as a heavier Runner we’re about to head that way towards AR seat and then we’re going to look round and you’re coming with us so I think it’s time to rock

And wait for GPS to load then roll goodbye get Up Is We’re at the foot of Arthur seat and I thought before we’d head up we’d cover off the first few things to consider if you’re looking to improve as a heavier Runner and the first thing for me is to start steady don’t think I’m going to

Lace up my shoes get out the door and burst myself all day every day 5 km every day using sweat as a currency hard work as a currency you should in fact be doing the opposite and that is cautiously building your volume within specific heart rate parameters the Oho

Popular discussion point of the moment that is Zone 2 aerobic work if you’re looking for a bit more insight as to how to build your aerobic base head to the video that’s on the screen look for this thumbnail here essentially establish clear heart rate training zones so that

You can work at an easy pace and build up your aerobic volume from there before you start adding in intervals threshold work etc etc because you’re heavier there’s going to be a higher transient impact and you want to cautiously build from the ground upwards rather than putting too much impact through your

Lower limbs Too Fast Too Soon exposing yourself to risk of injury stopping yourself from being able to recover and therefore enjoy the process of building your volume so start steady cautiously build your aerobic base and focus on Zone 2 volume first and foremost biggest thing for me as a heavier Runner when I

Go into it was actually working on my technique faster feet shorter steps higher Cadence so Cadence is steps per minute when I first started running I was running about 150 steps per minute which most people know isn’t very good means that I was stepping out in front

Of myself Landing in front of myself and a lot of force is going through each step which led to shin splints ankle problems I up it now to around 170 175 which means my feet land beneath me which means as I run there’s less impact per step which basically means less

Forces on each step which means my feet and ankles thank me for it later let’s go up there got used to this after your flat tarmac London roads are you 102 kilos going uphill takes a lot of energy it’s not often that I’m with somebody that’s

Heavy than me when we’re running a long distance which is annoying cuz I’ve lost all my complaining rights today and I’m actually normally getting dropped by racing snakes on Hills but today in theory I should be the racing snake you get to drop Me Okay so Hill number two complete copout really cuz we started at the top of the first one so we have five more to go something like that you been here before never been here before been to anywhere before never been up here before so every time londoners have come up and

Ran with me for YouTube you get this beautiful you get this so if any YouTubers in London want to come up and run it’s pretty much guaranteed good weather at this point but does this make you think you know what I want a little bit more green space where I live 100%

London’s got a few little parks and whatnot but nothing like this you’re not above it all you can’t you know it’s it’s got a beit but it’s not this key caveat being it’s like this two days a year yeah I’m sold I’m sold like this sold anyway enough chitchat Arthur seat

Complete Tip Tap tip there Tip Tap tip just just a TI Tippy tap we’ll go with we’re going to head down back to the road via salur cags which are essentially some very nice Cliffs cut to some sick drone shots in three two One Okay so next thing to consider if you are a heavy Runner that is looking improve we’re going to talk about practical SL kit considerations big one for me first and foremost is a pair of two in one shorts because that will stop delicate areas of your body from chafing and ruining your

Lovely day out and if you are perhaps susceptible to bleeding nipples that’s something that is worth avoiding as well I’ve heard I’ve heard Shamy cream cycling focused normally but is much kinder to your clothing than Vaseline let’s say and is a great way of creating some frictionless areas of your body if

You find with a trail bag you’re chafing here you’re chafing under your arm chafing between your legs anything like that if you got higher body MCH you’re more at risk of chafing and chafing isn’t that much fun so that’s the point for me Johnny for me is always getting

Shoes bigger than your shoe size um I’m a size 12/3 most is shoes I’ve run are 14 14 and 1 half simply because your feet expand when you run has a bigger bloke you going have wider feet as it is to make sure there’s enough room in

There so your toes can spread and expand as you run lot of force going through your feet as a bigger guy you want to make sure your feet looked after the promise you this if you have foot problems you’re going to have big problems everywhere else look after your

Kit and it’ll look after you all right so we are heading up hill number TW which is Blackford Hill just down there there’s a pond I’ve never seen Frozen before in my life but today is frozen temperature is actually pretty manageable which is great it’s definitely a little Chilli than it was

At the top of Arthur seat cuz the sun’s gone but we’re both feeling good and about to take off Hill number three time three done okay over there heading over there how you feeling feeling good uh legs a little bit stiff definitely not used to going about 400 m climing over 10K yeah

Not used that to be fair the steps that got us up here were more step UPS than they were just regular steps I felt like some unilateral lower body training there that wasn’t what was on the the menu for today nonetheless why don’t we just see you at Hill For Oh my goodness that was nearly the End bit Str number five plenty of elevation we’re quite tight on time now cuz we’ve got to get Scott the video guy that’s in and out of car down on Main level bits back to the office for one at Edinburgh on a Saturday in December is a very busy

Place to be in the car so we’re just conscious of that and we’ve added a whole load of kilometer Ridge distance volume to the total distance already just by essentially being very silly and I I left my phone in the car for the first section which meant that we ended

Up going the long way around to make sure that we didn’t miss the car to collect phone and collect a bit of food and drink Etc so I played myself we’ve paid the price but volume is looking good for the day a rock has been collected for the pond good sorry

Good number six complete Kristen Hill going to run it into Ed now and just finished at the castle just because of traffic and Logistics of making YouTube content and other social media platform content whilst going on a run has made today slower than was originally planned

But such is life such is life we’re going to finish at the castle which is a good a place to finish as any and see you there for the final points from Johnny and I as to how you can improve your running as a heavier Runner fun fact I’ve just had a big big hit of nostalgia as my first ever 100 m was from rad den and car park in L lman to here morfield stadium and that was in November of 2019 and at this point it was a bit of

A shuffle to get to the Finish Line as basically hit the Finish just there waiting for an event that been organized from Men’s mental health as part of November all in there and I’m kind of running at the end of a fairly sizable run decent day out thinking huh this all feels very [Applause] [Applause] Familiar Goo just okay okay and job done just over 25 km complete just under 1,000 M of vertical elevation and we’ve hit the Seven Hills of Edinburgh we haven’t finished the Carlton Hill as the race normally would because we’re tight on time as got behind the camera somewhere

To be and we’ve taken a lot longer than we probably should for the sake of content creation rather than just going on a run today which I know will irritate some of you in the comments section believe me it has also irritated me nonetheless before we close things

Off final two points to consider on how you can improve as a heavier runner from my end last thing I really want to focus on is that you shouldn’t be comparing yourself to people built differently different times your friends your family anything like that it’s all a case of

Working within the the leverages and body mass consideration that you as an individual have it’s not something to ignore it’s something to take into account and actually use as a springboard to build from working with what you’ve got rather than working against it that’s the mistake I made

When I was younger and I’m now much better off using body mass leverage to my advantage and feel much better for it so manage your volume selectively working your Cadence working your Technique and really learn to move with yourself rather than against yourself final point from you for me guys is to

Set specific goals incly just cuz you see people out there running 100 miles 100ks whatever it could be crazy challenges doesn’t mean that’s your goal your goal could be to run a 5k then to a 10K then to a half marathon then to Marathon I was very fortunate when I

Started running it was during Co there was no events on so for me it was just case of getting better incrementally little by little week by week month by month and then next you know you find yourself in position where you’re running crazy challenges day after day

And having a good time wasting a lot of time filming videos along the way so for that I’d like you all to like the video and comment down below as a thank you for how much our run has been compromised by filming this for you we’ve had a good time but there was

Definitely more it was more leisurely than we’d originally planned and just on that final point mark Lewis fantastic British YouTuber as well he went from 350 almost 400b body weight to now being an absolute Savage and his initial incremental goal was to run to the lampost at the end of the street and

Back and he started by running there walking back and built that up over time and he’s now Run 100 km plus as a great example of somebody else online you can look up to we’ve had good fun game thank you very much love the game of Seven

Hills of Edinburgh well done see you next time