♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- There you go.
Hi folks, I'm Bob Schrupp, Physical Therapist.
- Brad Heineck, Physical Therapist.
- We are the most famous physical therapists
on the internet.
- In our opinion of course, Bob.
- Brad and I are gonna talk about something
we're well versed in, five runner tips for beginners
and these are from physical therapists who do run.
I actually ran cross country and track and I picked
it up again when I was about 34, and I'm 58, almost 59 now,
so I've been doin' it a long time.
I love running.
It's probably my favorite exercise
and I'd like to see other people get into it.
And so, we're gonna give you the things,
the ideas or tips that I wish somebody
would've told me when I first started, you know.
- Right.
- So, that's what we're gonna talk about today.
- I agree Bob, because I stumbled into it.
It's a long story, I'm not gonna drag on,
but, do we have to do the before?
- Yeah, by the way, if you're new to our channel
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We got our ugly mugs on shirts.
We got our ugly mugs on mugs.
- There you go.
- So, Gumby doesn't come with.
- Yeah, well we're pretty close to Gumby.
- But there's bags and there's sweatshirts.
- Yeah, check it out.
Oh, the Strong Like Bull.
- Oh yes, we don't have that t-shirt yet.
- Put it up again Marcus, just keep pushin' it.
Strong Like Bull.
Yeah, we already talked about that didn't we.
All right, number one tip,
you really wanna, especially if you haven't been running,
you wanna start off slow.
Don't go out gang busters and find out
that you're gonna get so sore,
you're gonna get injured or over usage
or just from doing too much.
- And soon, too much goo soon.
- And in fact, as a runner, a regular cross country runner,
we recommend not increasing your distance more than 10%
- Per week?
- I would say per week.
- That's what I use.
- Yeah, so I would start off, what I did when I started
back up into running is what I did is I'd walk a ways
then I'd start running a ways.
That's a great way to start and then you'll pick.
I'd say I'm just gonna run to the end of the lot
and maybe walk a block and just gradually increase that, so.
- It depends on your personality
or what you have to look at.
You can use a timer, too.
You know, you're gonna run for two minutes,
walk for a minute, run for two, or whatever
you feel comfortable with.
- One thing I wanna advise you to do.
Don't go crazy on it.
Running is a lifestyle issue I think,
as opposed to, let's train really hard
and I'm gonna lose weight and get in shape
'cause I see so many people burn out on it.
I mean, they do too much.
- You really don't lose a lotta calories running.
- No you don't.
- It's like 100 calories per mile.
A Big Mac is what, 500 calories?
You can't think of it that way.
You gotta go out there to relax,
enjoy and get a lotta the other benefits
and it's gonna help.
- Yeah, the cardiac and it's gonna help some
with weight loss, but weight loss really occurs
at the table.
- I do it relaxed.
- So do I.
Endorphins are runnin' so yeah.
Number two, you gotta get the right shoes.
This is important.
You're gonna wanna go to a place that sells
running shoes and has staff that are well versed in it.
There's three main types, I guess there's
four main types Brad and I discussed today.
There's what we call a normal arch.
So, most of the shoes we're considering
what kind of arch you have.
Do you have a high arch?
Do you have a regular arch?
Or, do you actually have a flat foot?
- Right.
- So, if you have a normal arch,
which I actually have, probably have a high arch,
but I still found out that this shoe worked
out best for me.
- In other words, a stability shoe.
- A stability shoe, just a normal arch.
It's a neutral pronation, right, in therapist language.
And I just found out over the years
this is one most comfortable for me
and I found out, and I think you do the same
thing, Brad, once you find a certain brand
that works for you and a certain type,
you stick with that type, right.
I usually buy a couple pair of 'em.
- Even after two or three years
that manufacturer changes 'em,
I don't think you gotta look for another one.
- Yeah, buying one that's similar to it, right.
- But, we do have a video that we actually have
the three basic types of shoes.
I actually went to a shoe store, told 'em
what we were gonna do, they let me, let us use them
for a day, so people with Bob and Brad running shoe
type, you should be able to pull that video up.
- The flat foot motion control, high arch
you could use a cushioning shoe.
But you mentioned one other today.
- Yeah, minimalist shoes have come along
in the last few years.
Typically, that's if you're a fore foot runner,
you don't heel strike first, which Bob and I have converted.
- We're gonna talk about that.
That's tip number five.
We'll go back to that when we talk about it.
Number three, I would stretch at least three muscles
before you run.
You know what I mean?
I would stretch your calf muscles.
A lot of people get injuries or tendonitis
or actually tear their calf.
My brother hadn't run for years
and he started out running
and what does he do right away?
He tears his calf muscle.
So, I would stretch the calf.
I would stretch the hamstring
and I would stretch the hip flexors and quads.
- Sure.
- So, I don't know that we need to go into those
because we've done those on other videos too,
but those are the main three I would get for running.
- If you don't stretch, strongly advise walking
for five minutes first.
Get things loosened up at least with that.
And if you're not gonna run real fast,
you don't have hills, you can probably get
away with that, but stretching those are
the three big ones for running.
- I think you are absolutely right Brad.
You actually, you could probably get away
with maybe not even stretching before
if you walk far enough and warm things up
before you get running.
- And I've had some friends tell me,
I've seen studies, I've heard of studies
that say you don't need to stretch before you work out.
And there are studies that do support that,
so I don't say you have to do it.
I'm not a big stretcher myself, but I always
warm up and I don't jump into things.
You stretch more than I do.
- I stretch more than you do and I also
used to not walk before I run, but I do now.
I do walk for about a block before.
- It's different when you're 25 versus 55.
- Yeah, yeah, that's right.
In basketball I used to get up and we would
take one shot, okay we're ready, let's go.
Number four, this is really important
because I can't tell you how many times
people have gotten close to hitting me.
You wanna be safe, especially.
- You mean family members?
- Yeah, family members.
They're lined up Brad, there's a whole bunch of 'em.
- You were talking about with a car.
- With a car.
It's really, and I'm sure you've came across people
that didn't have vests on and all of a sudden
you come around a corner and oh my God.
You know, they spring up on you.
- Sometimes people wear dark clothing
and it just drives me crazy, as opposed
to when you see someone wearing some
of these things we have, dramatic difference.
They pop right out.
- Some of the things, like this is the vest
that I wear, Brad.
I just slip in on over the top.
You could slide it on.
- Yeah, yeah, you can tell he's wearin' it.
It looks like he's been usin' it at the supper table.
- It's bad.
For a what?
- At the supper table.
Looks like food's been fallin' on it.
You eat and then go run or come
in from running and then eat?
- Because I'm tall it just comes up
a little higher on me
and some little kid saw me once
and he goes to his mom,
is he wearing a bra?
- There's reflective tape on here, too.
I can just imagine you runnin' at night
with these things.
But this is nice.
You've bot a zipper here,
you can put your keys in or your cigarettes.
- Yeah cigarettes, my pipe.
- Just kidding.
- But there're a lotta other devices now too.
I've got one on here.
This is what I have been using, too.
I use the light.
It's not much, but it also has,
I think it also will flash.
- These new LED technologies are just beautiful
for these kind of devices.
- Yeah, and what I do actually, sometimes I actually
switch arms, like on one side of the road,
so this is always on the outside.
- Towards the car.
- I had one neighbor who was wearing reflective gear,
but he had also lights on it.
It was too much.
He goes.
- Christmas tree.
- Yeah he was, he was like it's too much.
He goes, I had to stop.
Yeah, show the other one too, Brad.
- These are somethin' I have not seen yet til today,
but they're little lights that literally
go onto your show and they light up like those
and they actually go on really nice right on
to your shoe laces on the end.
They're easy to put on and ta da.
Too bad we couldn't turn the lights off in here,
but this could be good so they can see you
as well as you can see where, if you run at night
or early in the morning, then you can light up the road.
- It's a big deal especially if street lights aren't
working in a certain area.
I mean, I've seen ice and so, I used it.
It works fine.
But I tend to avoid when it's dark now.
- When I was really running avidly,
training for a marathon, I used to run
early in the morning, it'd be dark
and I was running, I knew this trail by heart.
So I didn't need a lotta light, but I forgot
there was a chain so cars couldn't get through it.
- No kidding.
- It hit me right above the knee.
I'm running, the next thing I know I'm flat on my face.
Luckily I caught myself with my hands,
but these I think I would have seen that chain.
So, you really gotta be careful.
We had a cross country meet one time where we had,
they had us jump over a fence
and you wouldn't believe how many people fell
because it wasn't very high, but you're tired.
Everybody misjudged it and so people are goin' down.
- You know they would be good at the steeple chase.
- No, no they wouldn't at all, so.
Number five, actually, we're gonna show that last
product I suppose.
Number five is actually I would recommend that you
become a fore foot runner. Which means that instead
of striking on your heel first, which puts
a lotta stress through the heel, the ankle and the knee
and the him, rather you wanna land and hit
the fore foot first.
Now, that's beyond the scope of this video,
but there are books on it.
There's a Pose method, P-O-S-E method.
I'm sure you find videos on it too.
- There's a website of a PhD, she lives
on the east coast, I can't remember
off the top of my head, but she has
a whole website teaching you how to fore foot run.
- Sure, just look up fore foot running.
One of the things is you're gonna try to decrease
your stride length actually.
That was one of the biggest misconceptions
about running is that you should take longer stride length.
You actually wanna take shorter stride lengths
and have increased cadence.
- Right.
- So, by the way this morning I'm out for a run
and the neighbor lady, somehow we ended up being
almost parallel and I'm like, and we're
at the exact pace.
- Was she runnin' too?
- Yeah, she's running too.
- Oh, I thought she was in a car.
- She was kinda on a different side of the road
and all of a sudden we ended up being
almost side by side like there's no way she's passin' me.
So, I had to pick it up.
I'm tired now 'cause I had to pick it up.
- Oh the old competitive.
That's the thing about running.
You should not get too competitive.
- That's right.
- Some people just are gonna be.
- I thought this was a really cool device here.
I have never used this, I just saw it.
I ordered one, it's called a flip belt.
You wanna flip it on real quick?
- Yeah, I'll flip it on.
- This is really cool 'cause what has happened
to me one time when I was out running
I took my keys, I always use just one key,
and I put it in my shorts
and they actually fell out.
Luckily when they fell I heard 'em on the sidewalk.
So, it actually has a little hook there.
You can hook your keys to it and then you can
slip it in the pocket so they're not gonna jangle
and you're actually gonna have no fear of losing 'em.
I like that you can actually stick your entire
phone in there too.
- Whoa, look at this.
- So, if you're.
- This is like being a kangaroo with all these pouches.
- Yeah, if you wanna listen to music
you could attach your thing.
Yeah, look at this.
- Yeah, if you're going to run to the restaurant
you can bring your wallet, so you can eat.
You got your bib on already.
- And the thing is, they say, bib already,
but it doesn't slide up, it doesn't slide down.
You get the waist size for you
and you're gonna find out it's really
yeah, quite handy.
- I feel like Forrest Gump.
- Yep, there you go.
All right, sorry for goin' so long.
We got lucky number 13 already.
- There's gonna be a lotta people
start runnin' after this video.
- All right, thanks for watchin'.