I have a few thoughts about this... I'm 62 and have run for, well, about 52 years! I took 6 months off once when I was 21 and working as a construction labourer. My rough estimate is I've run approx. 100-120,000 miles over my lifetime. Time and time again what I've found is that your body finds its own 'sweet spot' for mileage. For me it's about 55-65 miles a week. When I was running 100+ miles/week my body would break down, I'd get injured, sick or just chronically fatigued. The more years you run, the easier it is for your body to handle higher mileage...but there is an optimum amount, and it's different for everyone. The key to staying healthy is to build up to that 'sweet spot' slowly (it will take some trial and error to find it), and incorporate intensity (hill repeats, speedwork) only after you've developed a good base. This is what has enabled me to continue running for so long, and run fairly well (I still average about 60 miles/week and run 19:03 for 5K). I enjoy your videos! Keep up the great work!

This is a cool video - I like ur approach towards running.

Love the ice hockey expense reference!! Very true!

One of my favorite dudes to follow on KZfaq... I like seeing that you’re trying out different shoes. Last year I ran in the Pegasus 34s and this year I’ve moved to Saucony and the Everun is interesting to me as it is helping with some pain I’ve had in my lower left leg. I wish I could say I didn’t have to stretch before and after a run lol ... if I didn’t stretch at all I’d be sidelined for awhile. Best of luck during your training and I hope to run Chicago in the near future... ran the 5K the day before the marathon last year and it was a blast running with all those people lol

Great video, totally agree about how building mileage over the years is key to marathon training. I see far more benefit from getting the miles in than I do from speedwork.

Totally agree. Shoes change often is my trick too. Well done. Love your video

I found this interesting! Keep inspiring

Great advice mate,I'm new to your channel and loving it,I'm from England,by the way love your t shirt

Thanks for the video. I usually wear my trainers to 300 miles, but I’m going to switch to 250 miles because I tend to get a little achy during the last 50 miles, and it’s just not worth the risk. One pair of my shoes is less than one medical massage.

I'm with you on weekly mileage. I don't follow a plan just try to get the miles in the week and pay attention to my body and plan accordingly. I also saw a Casey Neistat video where he buys 3 shoes at a time and alternates them every run so the foam has time to recover and bounce back. I found that interesting.

Amen on the shoe swaps. I rotate daily across 8 different trainers, but I donate them to African runners at about two hundred ~ two fifty miles. Buying last year's model for half price and loading up when they're on sale really helps.

I don’t think you’re in the minority mate I think you’re doing just great. All I’d say is if you want to get bang for your buck in terms of speed without impacting recovery or weekly mileage just add strides onto the end of your easy runs twice a week. It won’t cut into your mileage and as you get up to 80/90% of your max for just say 20/30 seconds it’ll do your leg turnover the world of good and sharpen up that top end speed for your 5k and 10k pace. I did 7 miles tonight with 4 x 30 second strides on the end, easy job 👍 totally agree with the marathon, lifetime mileage plays a huge factor

I don't keep to the 300 miles limit for shoes as I'm on a short run but I do have 8 pairs which I rotate them regulary. Sometimes, it is the mood that determine which pair to be used. Like your recovery and injury prevention. My personal insight is, don't get into "Recovery Deficits". It come in a very minute way and over a long period, the deficits lead to inflammations and injury set in. I stopped running in 1984 after having injured my left knee while running down hill in the rain. Started to run again in 2014 and learned to stay away from Recovery Deficits.I believe that running great is not just about running far and fast.But how fast one can recovered. Thank for your insights and experiences shared. .

Good information man, currently training for a half marathon. 🤟🏼

Hey K, another interesting video! I do feel you about the lifetime miles subject. I've been running for 4 years almost, but only in the last year I decided to start running 6 times a week. And man, that made the difference. I improved my half marathon pb shaving 12 minutes from it. Many people ask me how I can run 6 times a week (average 50-60kms per week) and get no injury. I always say it's on the easy runs. Most of my runs are indeed easy on the pace. Those runs and the easy mileage helped my body adapt to this new routine and put me in condition where I could run the hard miles in a better and faster way. I'd also say that the terrain where you get your mileage plays a role. There are weeks where I run 4 times in a dirty road and only 2 on the tarmac. But it's certain that every week I get at least 2 runs in a dirty road. I think the dirty road makes the training session (even) easier on you body and then reduces the injury chances. Great vid man! Cheers from Brazil.

Hey Kofuzi 👋 is it possible to have an updated video on this subject. Thanks. Keep up the good work 👏 🙌

I like to cycle as it helps me recover and keep cardio and leg strong for running. Gym 2 times a week but low intensity upper body and legs combo. I have not been injured since I keep this in my 5 to 6 days of running I don't always run fast so I do some low and high intensity Rarely take days off. I bike when I'm tired or feels can't run so that is what works for me

Thanks for the excellent video, that’s exactly along the lines of how I’ve been thinking lately, keep it steady be patient & listen to your body to avoid injury, have you got a race coming up, what distance, thanks

I walk for 10 mins before and after every run. I run slower and for less distance when i notice tendon disomfort (pes anserenus, patella tendon or on the dorsal an lateral aspect of my feet) for more than two runs in a row. I do a bit of single leg strength work which also challeges stability and mobility. Sleep if very important as is diet abd avoiding too much alcohol. Personally i do not run as far or as fast as you and so don't encounter any issues retating to shoe age. Actually i select shoes with firmer cushioning and less stack height. For me this helps my form. Another thing i do which i believe helps my form and reduce my injury risk is to run without headphones. No music or podcast lets me focus on my form, and my body and allows me to get in a kind of meditative state. I think distracted running can lead to bad habits, especially for begginers. As a 90kg man who does 35km a week, i am happy to have been able to avoid injury so far. I intend to increase my weekly kms up towards 50 and hope these strategies continue to keep me healthy.

Nice video man, really enjoyed your clarification about injury prevention. What do you do with your retired shoes? I thought about it & read very often that runner use their retired shoes as casual ones. Any thoughts?

In high school I used to be the complete opposite, I used to run in the same pair of shoes for over a year, probably running a few thousand miles in one pair of shoes. Miraculously I never got injured or felt soreness in my joints. But the time I finally retired my shoes there was barely any outsole left

I am absolutely adamant about lower mileage on shoes ever since I started increasing my own mileage. I have a FIVE shoe rotation going right now!! Just to treat myself for all the work I’m putting in. And also logging all the miles on each one of them. Tossed away a pair of nimbuses from the previous rotation which probably had 300+ miles (never kept track but have a good idea) on them. They just stopped feeling “right” ; nowhere near as a cushiony or responsive as from a few months prior. The foam def starts giving out after 300 on many shoes though it might appear to be ok.

Thank you. I wonder any changes or update of this opinion for now. :-)

I'm the same way with my shoes, as soon as I start to feel the pave more, that's when I start to think about buying another pair shoes.

Well,for me I think there're 3 main factors to avoid injuries. 1.The running wearings. You should choice the right shoes,pants,shirts and even protective clothing. Like the running shoes are basically sorted in 3 types (cushioning type,supporting type and controlling type), and the foot-arch type and your running abilities may affect the type you should choice.And for other clothings, you should keep warm in cold conditions and wearing a rapid-perspiration T-shirt in the hot summer days. 2.The warming up , the running water replenishing ,the post-running stretching are top important. 3. You should get some nutrients all along the running time-cycles. Also you'd better get some other trainings, like strength training, agility training, core training.These could help you running healthier and more relaxable. I'm just a beginner of running trainings, the advices just for reference, And thank you for sharing your advices👍

Hi there, I’m listening to you and following es I can. It’s encouraging and I feel it’s a proven strategy from someone that’s practicing it’s preaching. I listened you you about the shoes wear and advice. I was wondering, you might have said but I missed it, do you donate your used retired shoes? If so, besides your principals as far as miles in it for health, donating a pair of shoes to whomever receives it, it’s nice to know that you’ve left some running in them. You could mention this as well, I believe it’s a good reason... good luck, God bless and enjoy. I definitely enjoy and value your thoughts and advice, I’m very very new to this just started at 55 😢

What do you do with retired shoes? Just throw them away or they'd do as walking shoes for a bit more?

how do you keep an 7-8 min pace for the full 5 miles? After my first mile my pace slows because of fatigue etc, maybe do some videos on how to run for beginners, how to keep running when body wants to stop & how to maintain efficiency while running

How much and what does you eat? At what times? If you already talked about it can you please let me know which video it is?

Yesss, I think that 400-500 mile estimate of shoes is so out of date. 250 has been my max the past couple years. Otherwise everything aches! Way to get out there in this heat!

+kofuzi What do you do with spent shoes? P.S. Another great video!

Nice vid. Just suffered miniscus tear. Sad af cos can't run for 3months

Nice work out, ensure keeping it

It depends on the type of foam too. Boost, Everun, React, etc should be much more durable than traditional foams like in the Pegasus.

I started running back from work. It saves me time and money, keeps me fit and it motivates me.

How about nutrition? Do you eat anything before or after a run to reduce soreness? Are there any sport supplements that you use such as protein shakes, pre/post drinks, etc?

Confirmed the Strava shoe tracker values are wrong. Relatively new pair of shoes showing 1.6km, but I wore them for way more than that including 6km yesterday. This ticks me off. Thanks for flagging. I'm going to reach out to them.

How did you determine the number 270 miles as the shelf life for your running shoes? Sounds very specific.

Haven’t run in over a week and I’m feeling soreness, possibly pain in my ankles up to my shins and think it’s micro fractures but I’m not sure? I’ve been thinking maybe it’s my shoes? I run in energy boost/ DPR/ adios. IDK what to do and all I want is to run but don’t want to risk further injury. Any suggestions?

Great videos~ Would you mind doing a video about recovery from injuries too if you have any experiences :) ?

My HS track coach said that parachute sprints are a gimmick so don't beat yourself up too much over not doing that 😉

I ran a shoe 680 Miles. :-P

@kofuzi I'd love to see your thoughts on this now

Have you ever had tendinitis in the feet or ankles?

Hi when you running your hell touch the ground? Could make a video how to run?thanks

What happens with your retired shoes? Do you still wear them casually, sell them or throw them away?

Do recovery runs just like the Kenyans. Extremely slow running re-conditions the calf & hip muscles.

Really interesting. I got a stress fracture in my right heel 3 years ago from overtraining / under nutrition and whenever my shoes get old or I run on hard surface it flares up again and I can feel a 'stress reaction' starting. Have you ever had a fracture? It gets expensive though going through 5-6 pairs of shoes a year :(

Is this how you feel now, 4 years after? Have you done the things you said you don’t do like plyo etc?

Can always change the insoles

Curious what your age or age group is? (Asking relative to your running days v recovery.)

Do you run in the same shoe multiple days in a row or do you switch shoes everyday?

I think you’re faster now.

I injured my Achilles’ tendon and calf muscle last week :( .

Talk about the cost of other sports, ever see what a decent ski setup costs? How about a full-carbon mountain bike?😂

Yeah I always think it's crazy when certain running youtubers will be like, "I expect this shoe to last 600-700 miles." They might last that long but your joints will hate you for it. The foam and cushioning breaks down. I love a good conspiracy theory but this isn't it lol