Treneris apie pradedančiųjų bėgioti laikyseną: pafilmuokite save nuovargio fazėje

April 10, 2026·15 min·1 clip

Why do so many people start running with enthusiasm only to quit quickly or get injured?

The episode begins by noting the common phenomenon of people starting to run in spring, often to lose weight or de-stress, but quickly quitting due to pain, injury, or lost motivation. The host introduces Gediminas Simučius, a three-time extreme running world champion in his age group and founder of the Flow Team Klaipėda running community. Gediminas first discusses environmental factors, sharing his experience running in 32-degree heat and explaining 'heat training' or 'sauna training' as a trend that adapts blood plasma, though he cautions it's not for beginners. The conversation shifts to practical advice for starters. Gediminas strongly recommends beginners first find a coach rather than buying expensive shoes or using AI-generated apps. He emphasizes that running is a high-impact, demanding sport and beginners should start with 2-3 strength training sessions to support the body's structure before running. He warns against the common pattern of quickly increasing distance leading to stress fractures and other injuries. Gediminas then explains the physiological challenges for beginners. He contrasts gym training, which often lacks cardio preparation, with activities like cycling or swimming that better prepare the heart. He details that beginners often run at 70% effort due to a mindset of 'having to work hard,' but modern coaching advocates 80% of running at a very slow pace. This slow running stimulates the growth of mitochondria and capillaries (capillarization), improving oxygen uptake and energy efficiency. He stresses the need to accumulate 'easy kilometers' rather than suffering. The discussion moves to running technique. Gediminas identifies cadence (steps per minute) as the most important technical element, noting beginners average 164 steps per minute but should aim for 170-180 using a metronome. He explains that a higher cadence prevents overstriding and heel striking, which generates impact forces up to three times body weight and leads to injuries. He also covers breathing, advising nose breathing for easy runs but acknowledging mouth breathing is necessary at high intensity. He mentions arm position and shoulder mobility. Gediminas suggests a key self-diagnosis method: filming yourself in a fatigued state to observe technical breakdowns like weak hamstrings, overactive lower back, or a protruding core. He reiterates the importance of whole-body strengthening, best guided by a coach. In conclusion, Gediminas addresses whether running is for everyone. He acknowledges it's a hard sport but asserts that with a smart, individualized plan from a coach, proper technique, and strengthened muscles, anyone can run, including people weighing 100-120 kg. He encourages seeking coaches or dedicating time to self-education, noting only 1-2% of the world's population runs, and aims to increase that number for health and enjoyment.

Listen to the show on

Apple Podcasts Spotify

Play clips from this episode More from 10–12