I totaly agree the running community is so open and supporting. It doesn't matter if you run slowly or the distance they will almost always cheer for you. I love it.

Two tips from me. 1) If you're in the early stages of an ultra and you think you're going too slow, then you should slow down. 2) If you're taking part in an ultra and you're feeling good, don't worry, it'll soon pass!🙂

Great video!! Absolutely#1, no one is judging you but yourself. Get out there and become the runner/ person you were meant to be. I strongly recommend everyone try different things. So many runners start at the gateway of road 5ks, because they're so popular and reasonable to train for... but stay there, and never try the many other experiences running has to offer. I discovered, after dozens, maybe a hundred, road 5ks... that I really don't like them, i just thought they were my only option. But because it's so hard running all out for 3 miles, i didn't think i could ever go longer. I'm also a solo runner, uncoordinated, with a history of a bad ankle, so trails would be bad, right?? I now run trail marathons and 50ks, and couldn't be happier!! Try trails, tracks, longer, shorter, obstacles, relays... this sport offers SO MUCH, and you won't know what you'll love and be good at until you try it!

Like from Spain. All the best with your next challenge, race, new house, etc, Flora. .....¡¡¡¡¡Let´s go to the finish lineeeee!!!!!!!!. A nice week for everyone.

agree with all the points Flora! There definitely isn't one size fits all for running. I'm a slow (walk/run), overweight runner who enjoys the trails and has completed 4 x 50ks, 5 marathons and countless halfs, 10ks and 5ks. I think my mind-set has shifted over the last year or so and i'm not about going out there to have a good time, not post a fast time. I'd rather stop, take in my surroundings and enjoy myself rather than worry about what time my watch is saying.. For races i'm now on the motto of: Finish lines not finish times :)

I wished I knew about cadence and finding the right one for me personally sooner. Running with your dog(s) is amazing. Drinking and eating while running is a good on longer runs.

I wish I'd known that "It never always gets worse" especially in ultras, but in running in general. Don't get down if you're injured or tired! Thank you for this video. I agree with all of your tips.

great video, Flora !!!thank you !! All the best with your training for the Paris marathon! I am currently training for my first ultra SDW50 and hmmmmm and I must say, I am scared but mega excited although I had to take a few days off to deal with the winter lurgy.

One tip I would say for new runners (particularly in the wake of runtok) is that you don't need to spent £££ on things like puresport roll on and a saloman running vest. They either aren't necessary or there are cheaper alternatives. Invest in good shoes instead, or when you know you will stick to running/need to invest in higher end product

Thank you for this brilliant video :-) I've been running for more than 14 years by now and agree with (almost) all of the points you've made ! I wish more people understood how freeing running can feel. Keep up your amazing work, please. Thank you!

I've been running since 2010. Great tips Flora

Number One is strength routine!😊

Thank you so much for your videos and this one. I just signed up for my first ultra (59km) in Sept which scares the heck out of me and I’m stoked for the training process. Today got my first “long” trail run for me, 17.05 km - 251 m of elevation for 2 hrs & 25 min. I walked the one big hill and had to take my time in the fresh snow sections. I loved it😊 I would love to know how to train for the amount of elevation. I already do strength training daily and plan to do weekly hills along with hills in my long run day.

drink coffee before and do leg lifts after, go slow, do parkruns, try to build to a daily 5-8k run. 8 am i find i am in the mood, 5 pm its a chore.

I really agree with all the suggestions about running slowly! I used to have such an ego and feel like I had "failed" if I wasn't running a certain pace. I think it actually made me more reluctant to go for runs because I felt like I had to get out there and perform. If my time was too slow, I felt embarrassed posting it to Strava (which is ridiculous!). Now I really look forward to a slow run. I can just go easy and enjoy it and not feel like I want to die lol. Although Strava can be great, I decided to stop using it because I think I got too caught up in comparison. Now I run just for me, and I'm enjoying it much more than I ever have :)

1) keep calorie deficits small if losing weight - injury is the enemy of running 2) HR and pace are pretty useless metrics for training - cadence and grade-adjusted pace are meaningful proxies for effort and 'zones', respectively 3) don't forget to run fast in the midst of all the admonitions to run slow 4) volume/intensity of running has to be matched to your availability to recover (sleep/nap) 5) avoid running on slants (eg road camber) as much as you can -- pick your lines accordingly or walk. Form imbalance is the surest way to injury

Just to have more runs that were just for fun. No distance or time goal, not part of a training plan, not for fitness levels. Just because I could ☺️

Really good video 👌 covers everything including toilet issues my personal nightmare 👍😂

100% not trying to maintain peak fitness all year for sure! I'd say understanding properly relevant HR zones and the training effect and also lactate levels, followed by a deeper understanding of nutrition for performance (and i dont mean emergency gels for events but fueling correctly for recovery). Also Shokz headphones i wish i'd found them sooner so can still enjoy the sounds of the trail yet listen to audible/spotify.

I still think that there are many folk who would like to run, but are scared or embarrassed. I was, but thanks to c25k and my running club I am pretty much addicted now. My point is, although running can be a very selfish and personal pastime as far as goals are concerned we should all be encouraging new folk into the running family (as obviously you do) and show them that everyone is welcome. That been my experience anyway x

Good stuff Flora. Wish I’d known a lot of stuff when I started in 1981! Then again maybe better I didn’t. Just ran and enjoyed it on Dunlop Green Flashes 😱. Where’s that trail in Brizzle with the view of the suspension bridge?

Gadgets that dry shoes! Got a USB powered shoe heater, indispensable in the winter! 🔥

roller ski... great for running

Great video Flora, agree with nearly all the comments apart from the one about buying second hand shoes on vinted, i would never recommend anyone do this as trainers can look ok but they have already lost their ability to absorb the impact so this could cause injury.

Been self conscious is definitely my problem. Been running 18 months. Always in the dark early hours but now I've change my job and can only run in the afternoon.... hence why I haven't run for 3 weeks 😢 I know people don't give a crap and it's just my own mind I have to get around. It's strange I can run mid day in a race but on my own I can't lol

All so true 🙂

I'm not sure if it is about going slow or maintaining ones motion flow... nice video 😉

I wish I would’ve known how unsupportive people who DON’T run are. Where I’m from, running is purely associated with weight loss and eating disorders. The only question I ever get asked is, “Are you okay?”

Do you have a discount code for Sungod 🙏

No one’s looking at you, except for the odd dropkick who yells at you from their car… but they have issues and no life so you just need to laugh 😂