5 Best Tips to Run Injury Free | Advice for heavy runners

These are the 5 ways I stay injury free and fully recovered - as a heavy runner that does everything from Parkruns to Ultra Marathons.
I am not an expert, but I have stayed free from any serious aches and pains in the years since I started running when I was over 330lbs. Now, with a sub 20min 5k at 230lbs - see what I do to stay in top shape and 100% healthy.

Follow me on Instagram : @marklewispics
Follow Nixon on Instagram : @nixonruns

Videos referenced in the film:

How I lost weight and got fast:

My first Ultra:

Massage Gun reviews:

[no_handle_required]

Mr. Statham, I loved your movies. Nice to see. you have a new career now.

[christophercampbell]

"the key to consistency is simplicity" that is gold right there.

[ImpalerVlad]

I’m 6’4” and 200lb, as a former professional sprint canoe athlete I used to run half marathons in an hour and a half once a week. At some point I started getting injuries to my Achilles‘ tendon every time I ran. I do a construction job and spend more time wearing my safety boots than anything else. I realized that the cheap boots I used to buy every year were killing my legs. And after I bought a pair of Timberlands the running injuries went away. All that to say: not only your running shoes master, but those you wear the most throughout the day as well.

[MrNojoi]

Such a great channel. There isn’t enough of this type of content for people that are bigger, and not severely out of shape. I can only draw so much inspiration and information from a 150lb person’s fitness experiences. Keep it up please.

[Phobos]

One of my favorite quotes. " It's not about intensity. It's about consistency."

[stevenwolgamott]

I’m 6’6” and currently 260. I was a collegiate offensive lineman so I always hated running far. I have recently lost 80 pounds, down from 340 as of October 2022. I have started running and found a love for these long distances. Thank you for the tips as I am currently on a rest due to a foot injury from running a spontaneous half marathon… thank you for showing me that us big boys can go fast too.

[maschwerer]

105 kg guy here trying to gain shape and lose fat. I started running 8 months ago and it hurts mostly due to pride and thinking I should move fast. Thanks for telling me it’s ok to go slow. Sometimes the obvious needs to be said before it sinks into my head 😀

[karllawton]

Zone training has changed my entire training. I used to go out and every run be as hard as I can (heart rate between 165 and 170) on every run. so stupid was never improving and constantly getting injured but now I train mainly at zone 2 with running and cycling and I'm so much more consistent and much less injuries. Great relatable video 👍😁

[aveuch]

I'm going between jogging, hiking up hill, and stair climbing. Today, sleeping in and watching youtube.

I want to run more, but big busy city, and I'm really just starting.

Thanks for being so down-to-earth & relatable! Not your typical in-your-face trainer. (edit: okay, okay, I'll look for something low intensity!)

[Cookefan]

This one was very important to me because I am tall and heavier than the average. I’m pretty much already doing a lot of what he’s talking about but my weakness is the shoes. Wearing a size 15 severely limits what’s available so I do the best I can. The number one thing that always has been the main thing that makes me run faster is dropping weight. It’s the biggest factor for me.

[tmac]

Just the advice of don’t be afraid of running slow has already helped me immensely

[themagescorner]

Nice video, I think the common misconception is heavier guys needing some type of HIIT workout or fast running to burn calories faster. Sure, it might be good for one day, but you can't keep consistency with this type of training.
I like the idea of slow jogging also for getting your joints to get used to the stress.

[wearytraveler]

I first started truly running after I told myself: It doesn't matter how long the mile takes, just that I don't stop running. And to this day I run very regularly and I have recently run 7 miles which is a huge win for me. Since I have never been a good runner or be able to run at all for that matter. In my running journey, I have never gotten an injury, but boy have I been in pain.

[rxonmymind]

Running has been in my blood since youth and I'm a bit older and wiser now like you I listen to my body. Your advice on slowing it down is a valuable one. Make sure your legs, heart, body and mind are all in sync. Take a run no faster than the heart can replenish the body while not getting ahead of the legs. Sure on sprint says that might be the exception but as a rule run comfortably. Make sure your legs feel good along with the breathing. Nice & easy. A jog should be enjoyable not torture. Drop those shoulder and relax and loosen up the back. Breath easy. Nothing should be tense so force yourself to drop the shoulders and breath. Enjoy the run.
Great video enjoyed it a lot. Cheers.

[RatelHBadger]

10:00 my "go to" daily shoes are Asics Gel Kayano's, not bad for a 6'2 105kg (225ish pound) mid 30's bloke with half busted cricket and hockey player's lower half.

[Ten-Mezczyzna]

Thanks for the incredible amount of useful info. I’m finally starting to care about my leg health after I just ran a mile yesterday and my shin is absolutely screaming at me (I’m 50 pounds overweight).

[DYKRZ]

Your videos are amazing mark, im 6ft 5 and weigh 98kg, im 45. I started running last year and found these videos a huge help. Thanks!

[JoeMac]

I used to be an avid runner for 18 years. I took 5 off after my second kid and am just getting back into it. I weighed 168 five years ago at 5'11" and now I'm 185. Dad bod. I can honestly say that in my 18 years of running, I've never had inner thigh chafing or chafing inside my rear like I do at this new weight lol. I'm raw and walking like my run violated me. Not sure if this is normal for heavy runners, but ya'll got my respect.

[jessicakirdyashev]

I needed to hear this. I started running again, last July. I was a month shy of 46 yrs. old and 184 lbs. I'd broken both ankles in the 2 years before and injured my knee. I was willing to do intervals and I tried to do a couch to 5k-type app, but it moved too fast and I hurt my knee again. I had to sit out for a month or more. I just worked on strengthening. I started back in, this year, now that the weather's nice, again. I needed the reminder to just be consistent, no matter how slowly I have to go.

[bigbruce]

Great video. I'm happy I found your channel. I'm a tall heavy guy too. 6'6", 136kg so it was hard to find someone who is a more experienced runner who I can get some advice from that has already gone through the same issues I'm currently experiencing.