Ultimate Beginner's Guide to Running

In this video I reveal how I make my own running training plan with 4 simple rules. I have used this for the past year of running without a coach, and I have been able to continue to run faster. I discuss training paces that you should know about, frequency of training, and how to put it all together in only a couple of minutes. I also include a 4 week training plan in this video that you can use. You probably won't need a running coach after this video. Coaching/1 Hour Consult https://peakstride.run/collections/peak-stride-run-club-collection Join the Squad and buy some elite running clothing https://peakstride.run/collections/training-hats Follow Me on IG https://instagram.com/peakstride_ Watch the Grind https://www.strava.com/athletes/53687525 #runfaster #peakstride #running

✅ Proven 90-Day System To Run Faster For Longer: https://nicklasrossner.com/psi ✅ FREE 7-Week Training Program to Run Faster with Less Effort: https://nicklasrossner.com/freetraining If you’re new to my channel, my name is Nicklas Røssner. I’m a performance specialist, physiotherapist, and former national team triathlete. For over 20 years, I’ve dedicated my life to reverse-engineering world-class performance—not just for myself but also for the athletes I’ve coached and mentored along the way. Given this is a YT channel, and anyone can claim anything, I’ll give you some stuff you can google to verify below. How I got here… 11 yrs old: Started competing in cycling, discovering my love for endurance sports. 15 yrs old: Became a Team Denmark-certified athlete and raced for the youth national team. 19 yrs old: Hit rock bottom. Burned out and quit cycling, thinking I’d never return to elite sports. 20 yrs old: My dad asked me to compete in a 24-hour cycling race with just five days' notice. I accepted, and it reignited my fire. I joined a local triathlon club with a single goal: to become an Olympian. 22 yrs old: Made it onto the national triathlon team, traveling the world and competing at the highest level. 24 yrs old: Won the AG European Championships in Sprint Triathlon (Geneva) while earning my Bachelor’s in Sports Science. Became head coach for my local triathlon youth club and started studying physiotherapy to understand sports injuries better. 25 yrs old: Founded my own company specializing in talent development and running form analysis. I wanted to use my knowledge to help others achieve top performances while funding my career. 26 yrs old: Won my second AG European Championship in Sprint Triathlon (Düsseldorf). 27 yrs old: Finished 5th at the Elite World Championships (Aquathlon) and 9th at the Elite World Championships (Duathlon). Joined the national Olympic training squad for Tokyo 2020 and became a certified physiotherapist. 28 yrs old: Became a sports physiotherapist and worked as a physiotherapist for a professional football club. 30 yrs old: After 5 national championship titles and a decade as a top-level triathlete I became a dad and retired from professional triathlon. 31 yrs old: Quit my job as a physiotherapist and became a full-time elite performance coach for up-and-coming talents and professional athletes. My first athlete I've been training for 5+ yrs became a World Champion. 32 yrs old: Launched this YouTube channel to make world-class performance principles accessible to everyone. 33 yrs old: Celebrated my first athlete qualifying for the Olympics. Today: I’m working with world-class athletes, sports organizations, and some of the largest entities in Danish elite sports, including Team Denmark. My main job is to quantify and distill world-class performance into principles that create the best talent environments in the world. To all of you seeking more. Every setback is a lesson, every victory a step forward. The tougher the enemy, the greater the victory. You either conquer the fight or become stronger for the next one. Both mean you win. Keep fighting. May your willpower hit harder than your fears. Never back down, Nicklas Disclaimers: Nicklas Røssner is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use this information strictly at your own risk. Nicklas Røssner will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video included but not limited to economic loss, ilness, injury or death.

If you're interested in being coached by my coaching team https://forms.gle/ei3CccZXbPRMS6dv6 2025 is here. I wanted to do a complete guide on how to start powerlifting. And I'll be honest, you don't really need much. It's one of the easiest sports to start. Like I said it in the video, I wanted to go over most details I possibly could without it becoming a 5hr long video. If you have any questions, leave them in the comment section, but hopefully this was helpful ! If you want to start 2025 strong, make sure you follow my training programs 1 monthly subscription gives you access to more than 10 programs, and you can unsubscribe whenever you want ➡️ thepanash.app

Ryan Singer is one of the earliest employees and the former Head of Strategy at 37signals (the makers of Basecamp), where he spent nearly two decades refining a product development approach that helped the company build super-successful products with small teams. Based on these lessons, he wrote "Shape Up: Stop Running in Circles and Ship Work that Matters," and Ryan now works with companies of all sizes to help them escape the cycle of endless sprints, missed deadlines, and dragging projects. What you’ll learn: 1. Why traditional Agile and Scrum methods often lead teams into endless cycles of work without meaningful shipping milestones. 2. The “appetite-driven” approach to product development where teams set fixed timeboxes (usually six weeks maximum) and vary the scope instead of expanding timelines. 3. The exact process for running effective “shaping” sessions that collaboratively define projects before committing resources. 4. Why most teams struggle with too little detail in their planning, not too much. 5. Why a 30-to-50-person team size is the critical breaking point when growing startups need to adopt more structured processes. 6. Practical techniques for bridging the engineering-design divide by bringing technical and product perspectives together earlier in the process. 7. The powerful “breadboarding” and “fat marker sketching” techniques that help teams align on solutions without getting lost in high-fidelity details. 8. The clear warning signs that your current development process is failing before it’s too late to change course. 9. Proven strategies to implement Shape Up methods, whether you’re working in a startup or enterprise environment. 10. A step-by-step approach to transitioning from Scrum to Shape Up by piloting the methodology with a single team before broader implementation. 11. Why the PM role shifts upstream in Shape Up, focusing more on problem definition than project management. 12. How to adapt Shape Up principles to your company’s unique context, even if it’s nothing like Basecamp. — Brought to you by: • WorkOS—Modern identity platform for B2B SaaS, free up to 1 million MAUs: https://workos.com/lenny • Merge—A single API to add hundreds of integrations into your app: http://merge.dev/lenny • Airtable ProductCentral—Launch to new heights with a unified system for product development: https://www.airtable.com/lenny Find the transcript at: https://www.lennysnewsletter.com/p/shape-up-ryan-singer Where to find Ryan Singer: • X: https://x.com/rjs • LinkedIn: https://www.linkedin.com/in/feltpresence/ • Website: https://www.ryansinger.co/ • Course: https://www.ryansinger.co/srl/ Where to find Lenny: • Newsletter: https://www.lennysnewsletter.com • X: https://twitter.com/lennysan • LinkedIn: https://www.linkedin.com/in/lennyrachitsky/ In this episode, we cover: (00:00) Ryan’s background (04:38) The origins of Shape Up (07:40) Implementing Shape Up in different companies (09:56) How Shape Up is different (19:02) The core elements of Shape Up (26:29) Shaping sessions and timeboxing (37:23) Flexible sprint planning (38:56) The output of a shaping session (46:57) Balancing detail and flexibility (53:50) A deep dive into shaping sessions (01:01:32) Fat marker sketches (01:02:48) Getting started using Shape Up (01:13:20) Signs it's time to try the Shape Up method (01:18:25) Feature factories (01:25:59) The role of the PM in Shape Up (01:28:26) What makes Basecamp unique (01:35:55) The second edition of the book (01:38:30) Linking product strategy and shaping (01:41:53) Conclusion and final thoughts Referenced: • Basecamp: https://basecamp.com/ • David Heinemeier Hansson on LinkedIn: https://www.linkedin.com/in/david-heinemeier-hansson-374b18221/ • Jason Fried on LinkedIn: https://www.linkedin.com/in/jason-fried/ • Jason Fried challenges your thinking on fundraising, goals, growth, and more: https://www.lennysnewsletter.com/p/jason-fried-challenges-your-thinking • Des Traynor on LinkedIn: https://www.linkedin.com/in/destraynor/ • Intercom: https://www.intercom.com/ ...References continued at: https://www.lennysnewsletter.com/p/shape-up-ryan-singer Recommended books: • Shape Up: Stop Running in Circles and Ship Work That Matters: https://basecamp.com/shapeup • Demand-Side Sales 101: Stop Selling and Help Your Customers Make Progress: https://www.amazon.com/Demand-Side-Sales-101-Customers-Progress/dp/1544509987/ • Competing Against Luck: The Story of Innovation and Customer Choice: https://www.amazon.com/Competing-Against-Luck-Innovation-Customer/dp/0062435612/ • Job Moves: 9 Steps for Making Progress in Your Career: https://www.amazon.com/Job-Moves-Making-Progress-Career/dp/0063283581 Production and marketing by https://penname.co/. For inquiries about sponsoring the podcast, email podcast@lennyrachitsky.com. Lenny may be an investor in the companies discussed.

*Start Learning Kubernetes the Right Way — Try Alta3 Academy FREE for 3 Days!* 👉 https://alta3.com/academy/aa-cka?utm_source=youtube&utm_campaign=k8s-course *The Ultimate Kubernetes Training Platform: CKA, CKAD, and 14+ DevOps Courses!* *Includes hands-on labs, expert video instruction, and a real Kubernetes cluster to practice in!* *Your Kubernetes Journey Starts Here:* This full-length course takes you from absolute beginner to confident Kubernetes user. Whether you're prepping for the CKA or CKAD, or you're just getting started with containers and orchestration, this is the foundation you need. We walk through real-world examples, practical commands, and exam-focused tips — all taught by a certified instructor who’s helped thousands of students succeed. *Timestamps* 📌 0:01:42 – K8s Architecture & Purpose 📌 0:21:02 – YAML 📌 0:24:52 – Manifests 📌 0:28:55 – Making Pods 📌 0:34:00 – Namespaces 📌 0:38:58 – API Versioning 📌 0:41:43 – Resource Monitoring 📌 0:44:56 – Requests & Limits 📌 0:51:01 – Probes 📌 0:58:20 – kubectl exec & cp 📌 1:05:34 – ConfigMaps 📌 1:09:49 – Volume Mounting 📌 1:18:05 – Secrets 📌 1:21:16 – Viewing Logs 📌 1:28:11 – Labels 📌 1:36:01 – Deployments 📌 1:52:34 – Storage 📌 2:08:12 – Service Basics 📌 2:15:08 – Network Policies 📌 2:26:29 – Service Port vs. TargetPort 📌 2:29:19 – ClusterIP Services 📌 2:36:48 – NodePort Services 📌 2:39:15 – LoadBalancer Services 📌 2:41:00 – NodePort Service Demonstration 📌 2:45:14 – Continued Training! *Why Learn Kubernetes?* Kubernetes is the backbone of modern DevOps and cloud-native applications. Mastering it opens doors to better jobs, higher salaries, and real technical confidence. This course gives you the exact tools, examples, and mindset to build your Kubernetes skills from the ground up — and sets you on the path to certification. 🔔 Subscribe to https://www.youtube.com/@Alta3Research for weekly DevOps and Kubernetes content! 👍 Like what you see? Give it a thumbs up, leave a comment, and don’t forget to subscribe for more *certification-ready Kubernetes training and career-building tips!

SQL is one of the most easy yet powerful programming languages. In SQL tutorial you will learn SQL in 4 hours and cover important SQL concepts. In this tutorial you will will learn about PostgreSQL and everything you need to know to get you started with databases. Full SQL and Database Courses can be found below 1 ► https://amigoscode.com/p/sql 2 ► https://amigoscode.com/p/database-design 3 ► https://amigoscode.com/p/advanced-databases Exercise Files - https://github.com/amigoscode/sql-postgres-course 🙊 Subscribe to Amigoscode - http://bit.ly/2HpF5V8 ► Courses Available for free here - https://amigoscode.com/courses ► Join Private Facebook Group - https://www.facebook.com/groups/456035171490753/ ► Join Discord - https://bit.ly/2wL029v ⭐ Table Of Contents ⭐ 00:00 - Intro 02:30 - Quick Word Before we begin 03:25 - What is Database 07:18 - What is SQL 08:48 - SQL Example 12:33 - Postgres 15:05 - Install Postgres (MAC OS) 18:43 - Setup Postgres (MAC OS) 22:31 - Install Postgres (Windows 25:51 - PSQL (Windows) 30:55 - Learn SQL the right way 32:18 - Create Database 35:46 - Connecting to Databases 40:24 - Create Table Syntax + Datatypes 44:36 - Create Table Without Constraints 48:12 - Create Table With Constraints 54:56 - Insert Data 58:16 - Insert Into 1:01:47 - SELECT FROM 1:04:38 - Adding Data 1:14:39 - Sorting 1:19:22 - Removing Duplicates 1:21:30 - WHERE clause 1:25:00 - Comparison Operators 1:29:06 - LIMIT OFFSET and FETCH 1:32:24 - IN 1:35:28 - BETWEEN 1:37:30 - LIKE 1:42:55 - GROUP BY 1:46:30 - HAVING 1:52:04 - Car Table 1:55:45 - MIN MAX & AVG 1:59:53 - SUM 2:02:03 - Arithmetic Operators 2:06:14 - Working with Arithmetic Operators 2:10:01 - Alias 2:12:48 - Coalesce 2:16:34 - NULLIF 2:20:39 - Timestamps & Dates 2:20:39 - Adding & Subtracting Dates 2:26:36 - Extracting Fields From Dates 2:28:27 - Age Function 2:30:11 - Primary Keys 2:32:16 - Primary Keys (Part 2) 2:37:30 - Adding Primary Keys Constraints 2:41:58 - Unique Constraints 2:30:11 - Primary Keys 2:50:00 - Check Constraints 2:55:30 - Deleting Records 3:02:25 - Updating Records 3:06:44 - On Conflict Do Nothing 3:11:57 - On Conflict Do Update 3:17:29 - Foreign Keys & Relationships 3:20:45 - Adding Foreign Keys 3:25:59 - Updating Foreign Keys 3:30:26 - Inner Joins 3:36:04 - Left Joins 3:41:49 - Deleting Foreign Keys 3:48:37 - Sequences 3:55:19 - Extensions 3:57:42 - UUID 4:04:12 - UUID in Action 4:14:47 - Exporting to CSV 4:18:02 - Next steps 4:20:00 - Database Design Course 🙊 Here are the goods for all my videos video: ► Recommended Books Clean Code - https://amzn.to/2UGDPlX HTTP: The Definitive Guide - https://amzn.to/2JDVi8s Clean Architecture - https://amzn.to/2xOBNXW ► Computer and Monitor New Apple MacBook Pro - https://amzn.to/3464Mmn Dell 27 INCH Ultrasharp U2719D Monitor - https://amzn.to/2xM3nW1 Double Arm Stand Desk Mount - https://amzn.to/3aYKKfs USB C Hub Multiport Adapter - https://amzn.to/2Jz7NlL ► Camera Gear Sony ILCE7M3B Full Frame Mirrorless Camera - https://amzn.to/346QIJn Sigma 16 mm F1.4 DC DN - https://amzn.to/2wbic3Q Sigma 33B965 30 mm F1.4 DC DC - https://amzn.to/39G37Fd Awesome Screen Saver - https://github.com/JohnCoates/Aerial IDE I use for coding - Iterm - VsCode - GoLand - IntelliJ - Sublime 💯 You can also follow me here: ► Don't forget to subscribe | http://bit.ly/2HpF5V8 ► Join Closed Facebook Group for discussion and early access videos and courses | http://bit.ly/2FbuIkx ► Follow me on Instagram | http://bit.ly/2TSkA9w ► Join Discord - https://bit.ly/2wL029v ❤️ Thanks for watching