So that you’ve determined it’s time to start out operating?
Good! You’ve arrived on the proper place.
We’ve helped 1000’s of individuals run injury-free and prepare for his or her first 5k or marathon, and we’ve put collectively all the things you might want to know beneath too!
Right here’s what we’ll cowl in our information to operating:
For those who’re fascinated by beginning a correct operating follow (which you’re, ’trigger you’re right here), you could wish to attempt our new app! It comprises a enjoyable journey that can take you from sitting in your sofa to operating a full 5k – with loads of benchmarks in between so that you can discover your groove. No guesswork wanted, simply tie your reveals and comply with together with the app.
You’ll be able to sign-up for a free trial proper right here:
Alright, let’s do that factor.
How you can Run Correctly Stage 1: Preliminary Conditioning
Earlier than you even THINK about strapping on a brand new pair of Nike sneakers and going for a run round your neighborhood, we have to get just a few issues straight:
Your physique must have a base stage of health earlier than operating turns into a viable choice.
Right here’s why operating too early may be dangerous:
- Each time you run, each time you’re taking a step, you set the stress of your whole physique weight on the muscle mass, tendons, and joints in your legs, knees, ankles, ft, and toes.
- In case you are obese and have improper operating approach, meaning your joints and tendons are taking an absolute POUNDING for nevertheless many steps you’re taking throughout your run: round 6,200 steps in a 5k, 12,200 steps in a 10k, or 50,000+ steps in a marathon.
Your preliminary conditioning for operating will middle on three factors:
#1) Focus in your diet. This may let you drop pounds which is able to cut back the impression of operating in your tendons and joints.
#2) Power Prepare. Now we have teaching shoppers who repeatedly injured themselves operating till they began a energy coaching follow. After lifting some weights their ligaments grew sturdy and allowed them to run injury-free.
You probably have no concept begin a energy coaching follow, give our Newbie Body weight Exercise a attempt:
Many a Insurgent have used the exercise to springboard their energy coaching journey.
#3) Lastly let’s add in some exercise that’s low-impact:
- Strolling – go for a pleasant lengthy stroll round your city, and maintain your head up. Benefit from the surroundings.
- Mountain climbing – my private favourite: get out and see the world!
- Biking – straightforward in your joints, will get you shifting.
- Swimming – very low impression because the water holds you up.
- Elliptical – though I’m not a fan of spending all afternoon in a fitness center on a treadmill, that is the higher choice because it removes the chance for joint impression.
Try 40 Methods to Train With out Realizing It for enjoyable actions to maintain your physique shifting!
To Recap: energy prepare, cut back your calorie consumption, and start a low impression exercise – construct up your basis to prep your physique for operating. The much less weight your physique has to hold round, the much less work your legs and joints should do, the much less doubtless you’ll be to wreck your joints and/or injure your self.
Now that you’ve got a stable basis and also you’re prepared to start out operating, you’ll be able to transfer on to the subsequent step.
For those who don’t know the place to start out on altering your weight loss program, or have had hassle with it up to now, I acquired you.
We created the Nerd Health Eating regimen cheat sheet that will help you get going. It’s a level-up system designed so that you can undertake new wholesome habits, that can stick, by slowly progressing you from a beginner to an skilled.
For those who’ve had hassle beforehand, maybe it’s since you modified an excessive amount of too rapidly.
Need to test it out? You’ll be able to seize it without cost while you be a part of the Riot within the field beneath!
Obtain our free weight reduction information
THE NERD FITNESS DIET: 10 Ranges to Change Your Life
- Observe our 10-level diet system at your individual tempo
- What you might want to learn about weight reduction and wholesome consuming
- 3 Easy guidelines we comply with day-after-day to remain heading in the right direction
How you can Run Correctly Stage 2: Heat-Ups for Working
Earlier than you’re taking your first stride as a runner, you might want to be correctly warmed up.
When most individuals consider warming up, they most likely consider standing there and doing a little static stretching for 10 minutes…you understand, to be sure you don’t get injured!
Flawed! Fail! Stretching earlier than operating can truly improve your threat of harm.[3]
As a substitute, attempt a dynamic warm-up – get your physique correctly warmed up and ready for the pains of operating.
Let’s set you up with just a few totally different choices:
#1) A running-specific warm-up video from my good friend Jason over at Power Working, who you’ll see in additional movies beneath:
#2) Coach Staci offering you with a fast sequence to check out:
#3) It’s also possible to try our publish “How you can Heat Up Correctly” for extra strikes and suggestions.
Similar to with energy coaching, in case you don’t have time to heat up, you don’t have time to run.
Minimize the run brief if you might want to, however not the warm-up!
How you can Run Correctly Stage 3: Appropriate Working Approach
For those who don’t learn to run appropriately, you’re doomed to develop an overuse harm and that’s going to negate the entire motive you began operating within the first place!
This is the reason your operating type is so rattling essential: while you run, you’re placing a whole lot of kilos of stress in your joints and ligaments with every bounding step down the street. That is then repeated 1000’s of occasions over the course of coaching and a race.
No marvel practically each runner has tons of tales of accidents they’ve needed to take care of. It may be a brutal exercise that may wreak havoc even with good operating mechanics.
With poor operating mechanics, the outcomes are compounded.
- Not the GOOD sort of “compounded” like compound curiosity, which you discovered in 2nd grade with the story about beginning with 1 penny a day and doubling it for 30 days.
- The BAD sort of “compounded” like plantar fasciitis and stress fractures and sore IT bands and torn ligaments and loopy soreness on a regular basis.
You already know, painful stuff…
We don’t need that.
Be sure to comply with the beneath 5 steps:
1) LEAN FROM YOUR ANKLES
Lean out of your ankles, and maintain a straight line out of your ankle, by your butt, and as much as your head. For those who’re standing nonetheless with this slight ahead lean, it’s best to really feel such as you’re about to fall ahead.
Simply don’t truly fall ahead.
Once you begin operating, gravity will assist maintain you progressing ahead. A correct lean from the ankles retains your physique in alignment and hundreds your muscle mass correctly and effectively.
2) INCREASE YOUR CADENCE
Cadence is your stride price, or the variety of steps you’re taking per minute. It’ll most likely appear bizarre at first, however you’re placing much less stress in your legs with shorter foot strikes.
Your cadence needs to be a minimum of 170-190 steps per minute while you’re operating at a simple, conversational tempo. It’ll most likely improve when you begin operating quicker—that’s regular.
“Steve, what the hell do I do with “170-190 steps per minute?”
Nice query. Go to Spotify and search for 170-190BPM playlists, like these which I discovered right here:
Not on Spotify? Cool. (However like, why?) To get a cadence, attempt operating to Outkast’s “Hey Ya” and time your strides to match the beat. That’s the cadence you’re on the lookout for:
Analysis has proven[4] that rising your cadence and taking extra steps (round 180 per minute) supplies lots of the similar advantages of barefoot operating:
- Much less impression shock that goes up your legs.
- Improved operating economic system (or your effectivity, which implies you’ll run quicker with much less effort!).
- Decreased likelihood of harm.
You’ll really feel such as you’re taking far more steps than regular – meaning you most likely had poor type earlier than and now you’re fixing it!
In case your legs get to the purpose the place they’re going this quick, let me know:
3) FOOT STRIKE AT THE RIGHT TIME
When your foot comes down and makes contact with the bottom, it needs to be beneath your physique, not in entrance of it.
Mixed with a fast cadence and a slight ahead lean out of your ankles, you’ll be distributing impression shock evenly—and effectively.
This facet of operating type is usually omitted by starting runners.
As a substitute of specializing in the place the foot is touchdown in relation to the remainder of the physique, they focus an excessive amount of on operating on their forefoot. For those who don’t land in the proper place first, a midfoot or forefoot strike will solely do extra harm.
As you’re operating, psychological cue is to assume that you just’re simply “placing your foot down” in a straight line beneath your physique.
There’s no reaching or stretching your leg out in entrance of you.
Training this psychological cue may have your leg touching down virtually precisely beneath your middle of mass, distributing your weight evenly and safely.
4) LAND ON YOUR MIDFOOT
Whereas not as necessary as touchdown beneath your middle of mass, changing into a mid-foot striker has a number of advantages.
It could actually enable you to keep away from lots of accidents by absorbing impression shock and stopping a extreme heel placing operating stride.
Heel-striking can’t be fully blamed for accidents and labeled “unhealthy.”
Even elite athletes heel strike once they run races! It’s not fully unhealthy— particularly in case you’re placing weight down in your foot simply after you heel strike, as an alternative of instantly on the heel.[5]
What it’s best to deal with is having the next cadence, touchdown beneath your physique, and never aggressively heel placing.
Attempt to land along with your foot flat on the bottom, as an alternative of along with your toes angled upwards.[6]
5) SYMMETRICAL ARM SWINGS
No one needs to take a look at you operating in case you’re flailing your arms wildly all over like Elaine dancing from Seinfeld.
A super arm swing has your arm bent at about 90 levels and a front-to-back swing (not side-to-side).
Think about a fake line that goes down your mid-line or middle of your physique. Once you run, your palms shouldn’t cross over this imaginary line.
Cup your palms loosely collectively (no clenched fists!) and if you wish to use your arms for momentum, pump your elbows, not your palms.
When you incorporate these adjustments into your operating type, you’ll really feel much more snug and your harm threat goes to plummet.
For further credit score, study to run softly and quietly.
Foot stomping isn’t allowed and will get more and more tougher as you method 180 steps per minute.
Just a few different stuff you need to remember:
- Maintain a tall again, chest up. No slouching.
- Look 30-50 meters in entrance of you – not head down your toes.
Each are straightforward cues to maintain an athletic posture and good operating type.
Return by and browse this part just a few extra occasions. We all know it’s a LOT to consider whereas operating, however it’s extremely necessary.
For those who get an opportunity, have anyone movie you operating, after which watch your tape again to see the way you’re doing.
I ought to word that we offer type checks to our teaching shoppers. By means of our superior app, you’ll be able to document a video of your operating type or train approach and ship it proper to your coach! That method you’ll be able to know your operating and coaching safely and appropriately!
How you can Run Correctly Stage 4: Stroll Earlier than You Run
Beginning a operating follow may be daunting.
That’s why I truly advocate strolling first. I discussed earlier that strolling might help construct the muse of an excellent operating follow.
When you’re snug shifting a bit of bit, an excellent solution to truly begin operating is to alternate between a brisk stroll and a jog. This might help you construct up some energy so you’ll be able to run at a extra fixed tempo.
Attempt the next 5 steps to start out your operating follow:
- Get snug strolling for 20 minutes. That’s it. Stroll round your neighborhood just a few occasions per week, till it is a cake-walk.[7]
- Bump it as much as half-hour. After 20 minutes isn’t any drawback, take it to the subsequent stage for a 30-minute stroll. As soon as you’ll be able to deal with this tremendous, we will begin choosing up the tempo.
- Begin run/strolling. Stroll as you’ve been for 10 minutes. Then, decide up the tempo for a light-weight jog for a minute (or 30 seconds if that is too powerful). Give your self a pair extra minutes of strolling (or longer) earlier than you begin jogging once more. Do that for about 10 minutes, then stroll usually for the final 10 minutes. You’ll nonetheless are available at half-hour to your train.
- Now, run for longer. When you’re snug holding a one-minute jog, let’s take it up a notch. We’ll nonetheless have you ever heat up for 10 minutes of strolling, however while you jog, attempt going for a minute and a half. If this appears straightforward, go for two minutes! Alternate to a slower stroll at any time when you might want to catch your breath.
- Earlier than you understand it, you’ll be a runner. As you broaden your jogging time, decrease the period of time you stroll. At this level, you’re mainly operating with some brief strolling breaks. Which is ok! That is how individuals begin to run and lots of proceed to alternate between strolling and jogging perpetually. Even in case you get to the level of operating races, there’s nothing flawed with taking some strolling breaks. You do you.
Alright, we’ve talked about approach, plus some suggestions for getting up and operating.[8]
Nonetheless, I do know you’re gonna ask, so let’s discuss what kicks it’s best to rock.
Which Footwear Are Finest for Working?
There are 4 elements to search for in any shoe.
If the shoe doesn’t meet these 4 standards, then your foot goes to be compromised.
A great shoe for operating has:
- Minimal “heel drop:” a decrease heel-toe top distinction.
- A large toe field that permits your foot to unfold because it lands on the bottom with every step.
- A pliable backside that permits your toes to bend to a full ninety levels of flexion as you step.
- One thing to connect it to your ankle space.
Let’s have a look at every in a bit extra element:
1. Minimal heel-toe top distinction (aka “drop”). When your shoe raises your heel increased than your forefoot (aka “heel raise”), your ankle and decrease leg are being positioned in a barely shortened place for the period that you just’re sporting the sneakers.
When your leg muscle mass are thrown right into a barely unnatural place, it means the mobility of your ankle will endure… and it will restrict all kinds of issues together with your operating gait.[9]
This doesn’t simply imply excessive heels both…though operating in heels is ridiculous.
This consists of most common sneakers which have a cumbersome heel and decrease toe. In lots of sneakers, you’ll see this distinction between heel and forefoot known as a “drop,” so “zero-drop” sneakers are sneakers the place heel and forefoot are on the similar top.
Examine to see what your present sneakers weigh, and every time you purchase a brand new pair of sneakers, work your method in direction of increasingly minimal sneakers – right down to 10 oz or so (which might qualify them as “minimalist shoe” in our guide).
Our recommendation could be to not go too far beneath 7-8 ounces.
The large query: “Ought to I be doing barefoot operating?” – Often, and with correct type, SURE. However don’t simply placed on a pair of Vibram 5 Finger toe sneakers and go run a 5k on concrete tomorrow. That’s a recipe for catastrophe.
2. A large toe field that permits your foot to unfold because it lands on the bottom with every step. With every step you’re taking, your foot truly spreads wider upon touchdown. That is not possible to your foot to do when it’s in a shoe that’s too slender.
If the toe field isn’t a minimum of as huge as your foot while you’re standing in your foot, whereas it’s bearing your weight, that’s an issue to your foot. Know that as your foot turns into extra ‘pure’ it’s potential it’s going to it could widen additional, because the muscle mass and bones reposition themselves.
Toes crammed right into a shoe is like placing a leash on Sonic the Hedgehog: they wish to be free!
3. A pliable backside that permits your toes to bend totally as you step. Your nice toe is supposed to flex to ninety levels as you progress by the gait cycle. See beneath:
In case your shoe doesn’t permit this as a result of a tough sole, your ft gained’t be capable of transfer as effectively, and the gentle tissues of your foot will get weaker from not getting used totally.
PLUS, while you aren’t flexing your large toe recurrently, your physique will begin to lose the power to make use of that joint totally. This could result in all kinds of issues. Doh!
4. It’s strapped to your foot. If the shoe isn’t strapped round your ankle, your toes are going to seize on the shoe to maintain it on with each step you’re taking. This makes a few of your foot bones push down and a few of your foot bones raise up.
That shift means you alter the quantity of forces on every bone. Over time, this may result in stress fractures and tissue accidents.
Try the video beneath from motion specialist Kelly Starrett:
For every level above, this isn’t an “all or nothing” state of affairs. Much like your diet, do one of the best you’ll be able to when you’ll be able to, and work your method into operating with a minimalist shoe.
If you wish to study extra about correct footwear, be sure you try “A Nerd’s Information to Wholesome Toes,” written by Kate Galliett of FitForRealLife.com.
Lastly, if you wish to study extra about the advantages of ditching your sneakers altogether, you’ll be able to try our article “Is Barefoot Working Actually Higher for You?”
The place Can I Go for a Run? What’s the Finest Floor to Run On?
For essentially the most half, it doesn’t actually matter what floor you run on in case your type is sweet and also you’re resting sufficient to recuperate between your exercises.
However every floor does have an effect on your physique in several methods, so it’s best to know the professionals and cons of every one.
#1) Asphalt (street)
Individuals have been operating on the roads since they had been first paved over 100 years in the past. Most individuals run completely on the roads since they’re the most typical floor that’s out there for operating.
There’s nothing inherently flawed with street operating. It’s steady and has a comparatively predictable floor so that you most likely gained’t twist an ankle.[10]
So long as you’re avoiding vehicles and operating AGAINST the stream of visitors (so you’ll be able to see approaching vehicles) you’ll be secure.
The hazard of roads comes while you run on the identical aspect of the street on a regular basis.
The drawback lies with the street’s slope.
For drainage causes, each street has a slight slope towards the curb. For those who’re at all times operating towards the stream of visitors your left leg goes to be barely decrease than your proper. The answer is to modify sides of the street, however provided that visitors situations permit.
#2) Concrete (most sidewalks)
Most sidewalks are manufactured from concrete, not asphalt, and are literally quite a bit more durable than the street itself. This isn’t essentially a downside, however you’ll be experiencing extra impression forces on concrete than the street. For those who do lots of operating on the sidewalk, be certain your type is nearly as good as it may be![11]
#3) Grass (fields)
Except the grass could be very hard-packed and clean, I don’t advocate operating on it for a protracted time period. Grass could be very gentle so that you gained’t be sending jarring impression forces up by your legs like concrete, however the uneven floor goes to interrupt up your stride and you would tweak your ankle or a muscle in your foot.
Some grass is nice to run on, although. The more durable and smoother it’s, the higher it’s for operating…like a golf course.[12]
#4) Dust or crushed gravel trails
Easy grime or crushed gravel (very tremendous— not large chunks of gravel you discover in some driveways!) are a number of the greatest operating surfaces. Just like the onerous grass floor of a golf course, grime and crushed gravel trails supply the identical impact-dissipating qualities whereas nonetheless retaining agency footing. It’s one of the best of each worlds.
You’ll discover most of these trails at bigger parks with strolling paths or in nationwide/state parks with well-maintained trails.
#5) Single-track trails
Suppose sharp turns, rocks, roots, stream crossings, hills, and anything Mom Nature can throw at you. In a phrase: FUN.
These trails are normally slender and crammed with obstacles. The hills, course adjustments, and irregular surfaces will pressure you to make use of lots of stabilizing muscle mass in your decrease legs. This might be good for constructing energy.
#6) Observe
Discovered at most native excessive colleges and faculties, a 400-meter out of doors monitor supplies an excellent coaching place for exercises.[13] However that’s what they’re for: exercises. Not day-after-day operating!
The floor is forgiving like hard-packed grime or a really agency golf course. However whereas the floor is nice, the turns are what makes a monitor not ideally suited for on a regular basis coaching. By doing all your operating on a monitor, you’re continually turning left and setting your self up for muscle imbalances.
You’re higher off operating someplace the place the turns are various so that you expose your self to totally different stresses as an alternative of the identical factor time and again. That’s how overuse accidents occur. Tracks are for quicker exercises, not straightforward distance runs.
WHAT SURFACE SHOULD YOU RUN ON?
Your coaching would ideally be a mixture of the entire surfaces which might be out there to you. Exposing your physique to as a lot selection as potential offers you a greater likelihood at stopping harm because you’re not doing the identical factor time and again.
The few forms of operating surfaces that lend themselves to extra frequent coaching are:
- Easy grime trails
- Crushed gravel paths
- Exhausting-packed grass (like a golf fairway).
The footing is certain and the floor isn’t too gentle or agency.
Restrict your operating on concrete and technical trails due to the harm threat. Most sidewalks are constructed from concrete and are extremely onerous. Throw a tennis ball on one to see for your self—it’ll shoot proper up into the air due to the returned power. Those self same forces are being returned into your legs while you run on them.
Technical trails current a distinct problem: roots, streams, rocks, and uneven terrain.
Run sparingly!
A great technique to make use of when deciding the place to run is to determine how your physique feels.
For those who’re sore or have a young muscle, run on a softer floor. A mud path or well-manicured area will enable you to recuperate higher than the roads.
However in case you’re doing a exercise, you wish to keep away from technical trails or concrete sidewalks. Choose the monitor, a transparent grime path, or a street and not using a extreme camber.
Will Working Assist Me Lose Weight? (Make Positive You Like Working!)
When individuals inform me they’re going to start out a operating routine, I at all times ask: “Nice! Do you get pleasure from operating?”
If the reply is “No, probably not” then I’d say, “Fascinating. Then….why operating?”
Most individuals assume operating = weight reduction. For those who’re model new to well being and health, and also you’re making an attempt to drop pounds, you’re almost definitely overwhelmed at what it’s best to begin with and the way it’s best to prepare.
So let’s reply the query “will operating assist me drop pounds?”
Perhaps!
Working will enable you to drop pounds in case you do two issues:
- You run constantly.
- You repair your weight loss program.
Working gained’t enable you to drop pounds in case you do two issues:
- You run constantly.
- You don’t repair your weight loss program.
As horny as it’s to assume that simply going for a run will enable you to drop pounds, the info doesn’t again it up. Time Journal rightly pointed this out years in the past, and acquired yelled at for telling the reality, that train alone gained’t make you drop pounds.[2]
I imagine that to be very true when train is just steady-speed cardio.
The truth is, many individuals achieve weight after beginning an train routine and get fully demoralized.
What provides?
As we are saying right here at Nerd Health, you’ll be able to’t outrun your fork, and diet is 90% of the battle.
For those who go for a mile run after which stuff your face with further energy “since you earned it,” you’re going to realize weight.
It’s not as a result of you’ve a sluggish metabolism, I promise. It’s as a result of you’re consuming too many energy.
This can be a frequent mistake: not fixing your diet in case you’re operating for weight reduction!
If this had been a film, diet could be Tom Cruise in Mission: Not possible and train is that humorous sidekick who helps Tom. Let’s be actual right here, Tom is doing the entire heavy lifting to make that film what it’s.
Whereas train is necessary for well being, it doesn’t should be operating. It can come from actions you DO get pleasure from:
No matter…
Now, in case you reply the query “do you even like operating?” with one thing like:
- “Sure! I really like operating.”
- “I like interval coaching and sprints.”
- “I don’t like it, however I want to finish it for a health take a look at.”
- “I’m operating a 5k for charity/work and wish to do effectively.”
- “Not but, however I feel I might…”
- “I like how I really feel AFTER a run.”
…then we will proceed the dialog!
The proper place to proceed the dialog?
Our new app! Now we have an journey that takes all the knowledge on this information and supplies it with actionable steps (hehe) so that you can stand up and operating. No extra “am I doing it proper?” simply comply with the app and know you’re coaching appropriately.
You’ll be able to sign-up for a free trial proper right here:
How Do I Begin Working? (Subsequent Steps)
When you get snug operating round your neighborhood or park, you can begin eager about taking it to the subsequent stage.
Have you ever ever thought of operating a race? They could be a lot of enjoyable!
Right here’s a clip from a race years in the past the place I dressed up like a Caveman with 20 of my buddies and raised 1000’s of {dollars} for youths with most cancers to go to summer time camp!
If you wish to learn to get began, be sure you try our article “Sofa to 5K.” We cowl the favored program and provides our tackle operating your first race.
Simply be sure you don’t make these 5k errors:
If you’d like much more steering on long-distance operating, I’ll level you once more to my buddy Jason Fitzgerald’s fantastic website Power Working. I attain out to Jason at any time when I want recommendation on correct operating (together with the information discovered on this publish).
It’s also possible to try this interview I did with Jason, the place we talk about operating, correct weight loss program, and Star Wars.
There’s some overlap…
Alright, I feel you’re able to lace up and head out the door!
Need a bit of extra assist getting going? A slight nudge to get you out of the door?
Listed below are my prime suggestions for subsequent steps:
#1) Now we have a bunch of NF Teaching shoppers that like to get outdoors and run! If you’d like step-by-step steering on drop pounds, eat higher, and study to run correctly, try our killer 1-on-1 teaching program:
#2) For those who want a set off to “stand up and run” try NF Journey. Our enjoyable habit-building app helps you train extra steadily, eat more healthy, and stage up your life (actually).
Attempt your free trial proper right here:
#3) Be part of the Riot! We want good individuals such as you in our neighborhood, the Nerd Health Riot.
Enroll within the field beneath to enlist and get the Nerd Health Starter Equipment, together with the 15 health errors you don’t wish to make and our information to the best weight loss program and why it really works
Get Your FREE Nerd Health Useful resource Equipment
- 15 Health traps it’s best to keep away from
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- BONUS: How you can stage up your life and be the hero of your individual story
Now, your flip!
Are you an avid runner?
Do you’ve any suggestions for Rebels simply lacing up?
Or are you want me, and solely run when one thing is chasing you?
Tell us within the feedback!
-Steve
PS: Don’t overlook to take a look at the remainder of our operating content material!
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Picture Supply: Man on Dust Highway, Asphalt, Sidewalk, Grass Subject, Gravel Path, Mountain climbing Path, Observe, Flash, Supply, Decathlon, Fireman, Sonic, My Slowest Buddy, Kristina Alexanderson: Lego in Shoe, Runner
GIF Supply: Liam “Why”, Homer operating, Mission Not possible, Parks and Rec, Homer Hospital, Eric Hospital, Elaine, Canine Golf Course, Path Working, Strolling Man.
