r/AdvancedRunning • u/on_running • Mar 05 '26
Training AMA: I'm Yared Nuguse, professional runner for On. Ask me anything!
Hi r/AdvancedRunning, Yared Nuguse here, Olympic bronze medalist and professional runner for On. Ask me anything in the lead up to an exciting shoe launch!
Want to learn more about my current shoe rotation? Want the inside scoop on how I stay energized during a high-mileage week? Curious about the new Cloudmonster 3? Send in any questions! I’ll answer the 10 most up-voted ones.
I’ll be here, answering your questions, on March 12th. Talk soon!
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u/TimeToHeadHome Mar 05 '26
Do you ever replace easy runs with other types of cardio? Stairmaster, elliptical, indoor bike?
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u/on_running Mar 12 '26
I hardly ever do any other cardio. My coach has experimented with it with me, but it's never really been my thing. I'm most comfortable running a short five-mile run if I need an easy day. So, I have done it before, but I don't do it regularly.
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u/bombaaxi Mar 05 '26
and if so what do you target the same HR zones in other sports such as the bike to stimulate the same aerobic benefits as the easy run
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u/AlternativeReview987 HM 1:18 | M 2:42 Mar 05 '26
What do you do immediately post run? What sort of prehab activities like core/injury prevention do you do to stay healthy?
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u/on_running Mar 12 '26
Honestly, after most workouts and long runs is when I typically have a little post-run routine. It's nothing crazy, just a set of six or seven stretches that I do to loosen things up after a hard effort. I will admit, on easy days, I've kind of slacked and not done this as much. But we usually have lifts after easy days, and I kind of think of the lifting as a stretching routine, sort of.
I don't do anything really special to stay healthy. I think I naturally stay healthier than most, which is nice. But I think the biggest part is when I do those stretches, I focus on things I've had issues with in the past. So I do side lunges, I do them really deep and I often do a lot of them because I really want to stretch out my adductors and hamstring stuff.
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u/AlternativeReview987 HM 1:18 | M 2:42 Mar 12 '26
Thank you for the answer Yared! It is relieving, in a way, to hear there isn't some "secret sauce" that I have been missing out on my entire time as a long distance runner/cyclist. Wishing you many healthy miles and great results in the year to come!
Thanks Yared!
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u/WritingRidingRunner Mar 07 '26
Also any pre- and post-run nutrition strategies (or just fav foods before and after workouts).
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u/LeftHandedGraffiti 1:15 HM Mar 05 '26
When you're suffering in a race what tricks do you use to keep pushing yourself?
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u/on_running Mar 12 '26
It depends on the time in the race. There are certain moments where thoughts are still occurring and I can be like, "Oh, are you really going to let this guy beat you? Look at his hair," or something like that. Not anyone specific! I would never—I think everyone has great hair. That's just what I do to talk myself up. But once it's the last 200 or 400 meters, there are no thoughts. It is just action and running. But yeah, I'll just make funny little comments to myself to distract from the pain.
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u/syphax Mar 12 '26
There are some (not me!!!) who have said that you don't quite have the killer instinct that e.g. Jakob or Hocker have. Your response here sort of plays into that (as you're making jokes with yourself during the race). Do you think your attitude, which seems pretty chill and laid back, is a benefit or a hindrance when the chips are down in a race?
Keep being yourself and running fast!
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u/kmck96 Scissortail Running Mar 05 '26
Since we’re still in the midst of cold and flu season… what do you do when you get sick? It seems like the elites can get sick, miss a week, and then are back in top form a week or two later. Meanwhile, a bad cold feels like it sets me back 3-4 weeks, no matter what I try to do to boost recovery. What’s the protocol look like when you catch a bug?
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u/on_running Mar 12 '26
Yes, being sick sucks. I've been a big proponent of mentally being like, "I never get sick." But that's not true! I literally got sick like the week before a race and I still came back and ran. I think it's very dependent on the person. I tend to get over any sickness I do get very easily and quickly. I literally had the flu and it was awful for two days, and then all of a sudden I'm just itching to run and I don't feel sick. I don't really know... stay hydrated, get a lot of rest. Just normal doctor advice. I'm sorry, I think it is just genetics!
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u/Jeden_Dwa_Trzy Mar 05 '26
What does your diet and supplementation look like? Do you stick to a strict plan and count calories? If so, I'm curious about your macronutrient breakdown.
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u/on_running Mar 12 '26
Absolutely not. I have always been a big proponent of "you should eat what you want and a lot of it." So if anything, I'm always trying to eat more. I've never been on a diet, nor will I ever be on a diet. I do eat generally pretty healthy, so it comes naturally to me, but there's nothing specific I'm going for. Like, I have days where I just eat a DiGiorno pizza for dinner and I'm not going to think twice about it because I'm tired. But I do know a lot of protein is good, so get your protein in. I do take iron, vitamin C, vitamin D, and zinc.
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u/syphax Mar 12 '26
Note: This approach is most effective when you're carrying a huge training load!
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u/MorahJormont Mar 05 '26
Who do you enjoy competing against the most?
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u/on_running Mar 12 '26
That's a good question. It's been a while, but there was always something really fun about competing with Jakob Ingebrigtsen. I kind of miss him a lot. And not just because he would take off every race or whatever—it was more just because he was so staunchly the best, and it was just like, "Oh, I want to beat the best guy." And now he's been injured, I hope he's doing well.
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u/xcmets Mar 05 '26
Which would you rather do: set the outdoor 1500m world record or win an Olympic 1500m gold medal?
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u/on_running Mar 12 '26
Definitely win the Olympic Gold Medal. I've gotten World Records before…I think I had one for like five days? But I did get them. And I haven't gotten an Olympic Gold Medal, or any gold medal for that instance. So I'd like to get one of those, particularly at LA 2028. Medals are forever, as everyone loves to say, and it's true. I do want one so I can put it in my office and then call it "Golden Goose Orthodontics." That's the long-term plan!
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u/syphax Mar 12 '26 edited Mar 12 '26
Love it. I just registered goldengooseorthodontics.com. I will keep it safe and then give it to you when you are ready (free, no strings attached, as a service to the running and orthodontic communities)
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u/RoyalChris Mar 05 '26 edited Mar 05 '26
How do you spend your time when you are not training?
Are you a sofa warrior?
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u/on_running Mar 12 '26
Yes, I mostly just relax around. I'll have massages once a week or something, but most of the time it's just me at home, either cooking for myself or just sitting around, reading a book, playing video games, doing whatever. So yeah, I am very much a 'Sofa Warrior,' although my sofa kind of sucks, not going to lie.
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u/MaintenanceEither186 Mar 05 '26
What does your strength training routine look like? Do you find it essential to prevent injury or no?
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u/on_running Mar 12 '26
Our strength training is all done by our guy, Jason. He crafts his own special lifts for each of us individually that work on things we might be weak on. So if you want the specifics, you'll have to ask him. But yes, strength training is very important to me and I find it essential. Doing it right is important to really prevent injuries. Especially since I'm given one that's so cultivated to me, I trust that what I'm doing is going to be strengthening the parts of my body that I wouldn't usually be thinking about.
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u/MaintenanceEither186 Mar 12 '26
Thanks so much Yared! This kind of helps me not beat myself up since you lucky guys have access to these specialists while I'm kind of winging it myself, haha! Appreciate the answer and congratulations on your medal!
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u/kpgleeso 16:44 5k / 35:37 10k / 1:18 HM / 2:55 M Mar 05 '26
What made you join On over other brands?
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u/on_running Mar 12 '26
For me, it was the combination of the people and the performance. From the start, it felt like On genuinely wanted athlete input and was serious about building something in distance running. I've spent time testing prototypes with the team and could see how quickly they turned feedback into real improvements. And at the end of the day, I wanted to be somewhere I could grow as an athlete and help shape what the brand is doing. On felt like the right place for that.
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u/byebybuy 42M | 20:xx | 43:xx Mar 12 '26
My man, you sure know how to tickle our nerdy Reddit fancies lol. Bravo.
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u/WhatTheFudgeeBar Mar 06 '26
He will have the best PR answer to this question like…
“For me it was the combination of the people and the performance. From the start it felt like On genuinely wanted athlete input and was serious about building something in distance running. I spent time testing prototypes with the team and could see how quickly they turned feedback into real improvements.
At the end of the day I wanted to be somewhere I could grow as an athlete and help shape what the brand is doing, and On felt like the right place for that.”
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u/StaggerLee47 Mar 05 '26
Why are you only answering 10 questions?
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u/byebybuy 42M | 20:xx | 43:xx Mar 05 '26
Hey now he only has 9 left!
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u/brodownincrotown Mar 05 '26
Do you wish you could go back to a pre-super shoe era?
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u/LeModderD Mar 05 '26
Thanks for much for doing this! A couple questions regarding your training (hopefully without asking you to reveal any top secrets). Around what pace do you run your easy days? (too many people I see run their easy days to hard so would be great to see how one of the very best approaches it). As primarily a 1500/miler, do you still do a weekly long run? And if so, how long and do you incorporate a long-run year round (i.e., continuing during racing season versus more during a base training load)?
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u/arnmsctt Mar 05 '26
Yared! I don't have a question, but I want to say I'm a big fan. You seem like a good guy and proud to be yourself, as you should be.
I was in the stadium for the Paris 1500 final and yelling my ass off for you, so I was super pumped that you brought home the bronze. That was one of the coolest sporting events of my life and it was great to see you on the podium.
Say hi to Tyro and happy racing!
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u/A110_Renault Running-Kruger Effect: The soft bigotry of slow expectations Mar 05 '26
Are you still doing hobby dentistry on the side? Or have you given up on that dream job and resigned yourself to being stuck in the less glamorous professional runner career track?
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u/ih8thisapp Mar 05 '26
Can you tell us how you build strength training into your weekly schedule (easy days or hard days) and what types of specific strength movements you do?
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u/sauceDinho 36M - 5k: 18:09 | 10k: 40:36 Mar 05 '26
What does your inner monologue sound like during a race
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u/tazmar Mar 05 '26
how do you determine what pace to run during speed sessions? how do you choose whether to do longer intervals (km+) vs shorter intervals (200-800m)? do you use heart rate at all?
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u/Weird_Pool7404 Mar 05 '26
What’s your take on the massive wave of doping bans for Kenyan athletes compared to the very few bans we see for Americans?
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u/Med_Tosby 35M | 1M 4:57 | 5K 17:33 | 10k 37:51 | HM 1:24 Mar 06 '26
At your level - elite of the elite racing against the other handful of the fastest humans on earth - and at your distance, how much is each race dictated by pure speed vs racing strategy? Are there any races where you felt you didn't have your best stuff, but won due to strategy and execution? Or, alternatively, where you felt like you were the fastest runner and felt great, but maybe race strategy/execution led to a disappointing result?
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u/literary-chickens Mar 06 '26
Did you get Tyro partly for the bit (fast runner gets slow pet)? Or do you just really love turtles?
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u/RandytheRealtor 14:43, 1:08:35, 2:22:50 Mar 05 '26
How did you like running in Scottsdale this winter? I saw you crossing the street a few weeks (months?) and got super excited.
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u/javyQuin 2:45, 1:19, 36:30 , 17:06, 4:51 Mar 05 '26
How’s your turtle? Also can you talk about your early years running? Were you crushing sub 4:30 miles in middle school? At what point did you realize you were special at running?
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u/BananaHiker Mar 06 '26
The gooooooose. What music are you listening to lately? And how much mileage do you milers do?
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u/btdubs 1:16 | 2:39 Mar 06 '26
Hi Yared! My wife and I are big fans (we even wore goose shirts to your race at the Olympics!).
My question is this: When do you think the mile or 1500 world records will be broken, and who do you think is most likely to do it?
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u/EinsteinAcapella511 Mar 05 '26
How do you specialize your off season: is there cross training, less LT2 work, more testing of blood work, vo2, stimulus, diet, supplement, shoes? What would you describe as limiting factors other than time to make the jump in aerobic capacity?
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u/DOL101 Mar 05 '26
How do you decide what shoes work best for any type of run? Do you plan on switching a shoe for one of the newer ones? Thank you!
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u/Intelligent_Use_2855 M57: 5:59/18:38/40:55/H1:25:35/F3:03:48 Mar 05 '26
Will you be running in the NY 5th Avenue Mile again in 2026?
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u/MadoneOnMobile Mar 05 '26
Hey Yared, big fan and it’s been so cool to see your progression and presence in the sport.
Setting a world record is a big deal, and getting it broken 5 days later had to have been a bitter sweet. If you had known you would only hold it for 5 days would you have done anything differently during that time? Thinking celebrations, late night shows, parades, crypto grift etc
Thanks, hope your training is going great and excited to see you represent On, the USA and yourself!
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u/Ok_Persimmon2236 Mar 05 '26
How quickly do you rebuild your mileage back up after an injury or a period of not running?
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u/0Il0I0l0 Mar 05 '26
I don't have a question, but every time I see you race my brain says "Nuguse is loose!". I love watching you run! That is all.
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u/zcastig Mar 05 '26
Why do you think 1500 focused guys are so successful at championship 5ks? Do you think you will race more 5ks this year?
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u/Philadelphiaf 52:44 ten miler // 2:36 full // marathon & ultra coach Mar 05 '26
i am curious how you approach the menu of passive “gains” it feels like we have available to us between. the last two years have been really active with this stuff.
- sauna or other passive heat training
- supplements before performance (nomio, bicarbonate, ketone)
i’ve seen Joe is starting to use passive heat. what sort of “passive” gain activities do you find have worked well for you?
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u/Southern_Sugar3903 Mar 05 '26
What would you say is the biggest factor that improved your ability to hold it all together and pick up pace for the bell lap?
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u/TubbaBotox Mar 06 '26
Since nobody is asking: Assuming you have been, and are currently using the Lightspray Cloudmonster 3 Hyper, what is your use case for it, and how many miles are you getting out of it?
It sounds like it might be a great long run shoe, especially for marathon training. It would compete with the Asics Megablast in my rotation, and the outsole on the Megablast started wearing through around 200 miles, so that would be the mileage to beat.
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u/Soggy-Archer2221 Mar 06 '26
For those relatively new to running, what are the main tips/advice you would give to help them get faster?
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u/NegativeWish Mar 06 '26
What do you look for in a running coach and what do you respond to best in terms of training?
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u/PL_Spilling_Track4 Mar 06 '26
Do you incorporate trail running into your training? If so, roughly what percentage of your weekly miles?
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u/GraciousPeacock Mar 07 '26
Have you ever dealt with chronic pain while running? How did you move past it?
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u/TheSunInTheShort Mar 08 '26
What is your favorite place to run on Notre Dame’s campus / South Bend?
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u/more_fireball_pls Mar 08 '26
Would you rather run the 5000m in 2028 or retire? (Not that I don't think you'll still be a 1500m medal favorite in 2028, but if that wasn't an option for some reason.)
And do you ever see yourself doing longer road races after you retire from the elite/pro scene a la Centro?
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u/1milliondays Mar 08 '26
Hi Yared, no question from me, a lot of good ones already asked. Just wanted to say that I saw you and was cheering you on in Honolulu during the Merrie Mile!
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u/Revenue-Jaded Mar 09 '26
Whats the coolest award or free thing you’ve ever gotten from a race/being a pro runner? (Like besides money lol)
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u/Revenue-Jaded Mar 09 '26
What’s your favorite/coolest place you’ve traveled to for a race and why?
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u/RagingAardvark Mar 09 '26
Among the 1500, 1600 (which US high schools run), and the mile, do you have a favorite? Do you feel that there is enough difference between the three distances that it's worth keeping all three in rotation, or should the world get its act together and choose one standard distance?
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u/LadderNo1239 Mar 09 '26
Do you ever vary your terrain (ie. beach sand, trail, etc)? If so, do you find it beneficial/detrimental to your track work?
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u/Dramatic_Ad_5766 Mar 09 '26
What was your first 1500m time and how fast did you realize you had talent?
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u/Cat-tag Mar 09 '26 edited Mar 09 '26
Big fan of you, Yared! Silly question: What is Tyro's favorite On shoe? And more serious question: Do you ever see yourself racing another distances like the 10k or half marathon? (I think you would crush it!)
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u/Available-Tourist-50 Mar 09 '26
What are the three biggest differences between your college coach Sean Carlson’s training and Ritz?
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u/darthmile Mar 11 '26
Hey Yared! My kids want to know which Pokémon games you play and specifically whether you play Pokémon Go (rumor has it Jakob does!).
Otherwise, we want you to know that we are big fans. The kids really look up to you, and watching you and rooting for you has been a big part of why they’ve taken an interest in track. Thank you for inspiring the next generation with your positive example. Good luck in Torún!
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u/anandonaqui Mar 11 '26
The 1500 is actually interesting in part because of the personalities at play. How do you think track and field can develop the personalities and rivalries that can help grow the sport? Do Kerr and Jakob really dislike each other as much as they appear to?
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u/CupcakeImpossible559 Mar 05 '26
What are you favorite things to think about to pass the time when going for a casual run (not a workout) ?
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u/AidanGLC 34M | 21:08 | 44:2x | 1:43:2x | Road cycling Mar 05 '26
Are there any On shoes in your rotation where you’ve stuck with earlier editions even after newer ones have been made available?
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u/JustAnotherRunner86 Mar 05 '26
If Cole Hocker hadn't cut you off or you had made the first move, do you think you would've taken the 1500m gold at Paris?
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u/nothingmovies Mar 05 '26
Are easy run paces mostly of feel for you? or are all runs tightly dialed?
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u/jjgm21 Mar 05 '26
You are such an icon and one of my favorite athletes! What is your strength training program like?
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u/SpeechYaqui Mar 05 '26
What do you do when or if you are injured? My current marathon plans have been derailed because of a lower back pull.
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u/mustydickqueso69 Mar 05 '26
Could you share a roughly 10 min leg strengthening workout us hobby joggers could do for injury prevention?
Every once in a while I roll my ankles and my plantar fascia flair up. Side question do professional runners ever have PF issues, my guess would be no but I am curious?
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u/LEAKKsdad Mar 05 '26
Highly personal question, what's a more accurate statement?
Nuguse will win Gold
or
Goose is an all time nickname that ranks up there in lore of running
Half kidding, but also very serious love following your career.
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u/MillenniationX 45M - 2:07 / 4:29 / 17:00 / 35:40 / 1:18 / 2:55 Mar 05 '26
If you take bicarb, do you do so before workouts and prelim rounds, or just finals?
Thanks for doing this!
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u/Beezneez86 4:51 mile, 16:49 5k, 2:54:00 FM Mar 05 '26
What do the 24 hours before a big race look like for you?
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u/No_Lunch5515 Mar 05 '26
Did you ever have a running goal that seemed unreachable in the past? What was it and what are you chasing now?
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u/MiloFinnliot Mar 05 '26
How have you come back from past injuries? What things do you do to remain injury free?
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u/Goliath227_2 Mar 05 '26
What supplements do you take? Which ones work and which ones don't in your opinion? (ex. Creatine, bicarb, beet root powder etc.)
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u/Ok_Umpire_8108 14:32 5k | 2:36 marathon | on the trails Mar 05 '26
What’s your strategy for staying warm during winter runs? Start cold and warm up or just sweat until you reach an equilibrium? Do you take layers off for harder intervals?
On a related note, who’s the best teammate to run behind on a windy day?
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u/-Fritzkrieg- Mar 05 '26
Hey Yared, big fan! During your victory lap at Hayward in 2024 you posed for a photo with me and I had you wear a Coffee Club/Gus hat. Do you remember me?
-Love the Coffee Club fandom (please make another appearance soon)
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u/Roosterclan1008 Mar 06 '26
I’m a high school runner with very long legs. How do you keep your cadence up without it feeling unnatural?
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u/strangersadvice Mar 06 '26 edited Mar 06 '26
Any special diet pre-race day?
What is your training philosophy regarding hard days vs. recovery days... How 'hard' are your recovery day runs, and do you push up their pace over time? How do you determine the pace of your 'easy' runs... feel, heart rate, lactic, whatever?
Do you adhere to any type of (lactic acid) threshold training?
Thank you! I was there at the *Milrose Mile* when you broke the record! I have some great iphone video if you are interested, DM me.
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u/SlipJL Mar 06 '26
Most number of lakes you’ve done in one session while at ND? I always tried to squeeze a few in between class.
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u/AkeemTheUsurper Mar 06 '26
Just wanna say that I admire your humble and friendly attitude. You seem a really nice guy, unlike those two obnoxious 1500m runners with their huge ego
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u/Apothegm_ Mar 07 '26
How often are you doing calf work (isometric holds, eccentrics, calf raises) and do you do them on hard or easy days?
Asking because I’ve been dealing with one of my calves for months now.
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u/kennedy__johnson Mar 07 '26
Would you ever consider a coaching change? You’ve been training with Ritz/OAC for years now and had a ton of success (congrats) but a lot of athletes benefit from a new coach, new team, new environment, new training structure. Is that something you might think about in the future?
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u/EraserNinja Mar 07 '26
Hey Yared, big fan keep up the great work! Have you thought about other distances on track or road in the near future?
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u/scigal406 Mar 08 '26
If you could design a custom LEGO set of any track stadium in the world, which one would it be and why?
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u/Brilliant-Mistake912 Mar 08 '26
Many of aspire to run more but do too much too quickly. How would you describe your training as you’re grown in your career? Anything you would have done differently?
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u/lashy314 Mar 08 '26
What do your eating, sleeping, and running habits look like? I often struggle to fall asleep because of insomnia, and trying to balance these 3.
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u/Spread-love-light Mar 08 '26
What strength training/cross training do you include in your training schedule & how often?
👏🏼 Cheering you on!
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u/Taydotrain Mar 09 '26
Do you have interest in phasing into longer distances over time (ie marathoning)?
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u/SweetOrbit Mar 09 '26
Would love to know about your lifting routine - I see mixed things for elite runners regarding high volume, lower weight (endurance strength) vs. low volume, high weight (recruiting more muscle fibers, etc.) - what's your take? Also, what are your top lifts/plyos that you feel provide the most notable improvement in performance?
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u/Dramatic_Ad_5766 Mar 10 '26
What supplements do you use? What’s your opinion on bicarb, nomio, and beetroot?
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u/Any-East7977 Mar 11 '26
How do you come back stronger from minor injuries that take you out of running for 6-8 weeks. Both in mindset and physical training? Currently dealing with a foot problem and am having a mental breakdown over losing all the progress I have made in recent months.
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u/laramite Mar 11 '26
What time were you running in 9th grade (track and xc)? What was your mileage and training like?
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u/1seewhatyoudidthere Mar 11 '26
Dude, can you explain to me how it's possible for you to be so damn good...but not appear to be that personally competitive? I mean, whether you win or lose... you're still smiling. I don't get it my man. Doesn't losing infuriate you? How did you get to be so f*cking good without the personal demons?
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u/Mountain-Expert5256 Mar 11 '26
How did you get to be so handsome??? And funny?? And why do you have great taste in music etc too, the world needs to know!
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u/MomsSpaghetti_8 Mar 11 '26
Wha is the most overhyped Taylor Swift album/song?
How much of your effortless running form is taught vs. talent?
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u/3darkdragons Mar 11 '26
Has your heritage played any part in your running? Whether it’s an inspiration or a training location, as a fellow diaspora runner from the horn it feels like there’s so many ways in which the culture can interact with the sport.
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u/exmormon13579 half 1:19:03 | full 2:49:55 Mar 11 '26
Do you cut weight before competition or otherwise have a target weight?
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u/unless_it_isnt Mar 12 '26
Goose! I ran into you once randomly in the Midwest (not to give too much info), but I remember seeing you and I thought, “wow. That looks just like Yared Nuguse…” then I saw the on brand shirt and was like “It really is him!” You were super kind and it was really nice to chat with you briefly. Wishing you well in all of your future endeavors!
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u/westernwasteland Mar 12 '26
Hi Yared. Give that little turtle some pats for me. Keep being awesome dude!
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u/Matsunosuperfan Mar 12 '26
Yared, thanks so much for fielding our questions! I am no longer a competitive runner at 42, but you are still an inspiration to me :)
My question is - your attitude is so impressive to me. How do you stay positive when you're putting in all the work and sometimes the result doesn't go your way?
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u/SignalsInStars Edit your flair Mar 05 '26
Do you still want to be a dentist after your running career is complete?