WEBVTT - How to run faster for longer

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<v Speaker 1>Oh, thank you for joining us today on this body

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<v Speaker 1>insul podcast called Healthy Ish. I am Felicity Halley. Now

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<v Speaker 1>I'm guessing you press play because you want to run

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<v Speaker 1>faster for longer. Oh a lot of us do well

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<v Speaker 1>to help us out. Today, I'm joined by a former

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<v Speaker 1>NRL player and owner of Sydney's Flow Athletic, Ben Lucas.

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<v Speaker 1>Now he has run a truckload of marathons, almost fifty,

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<v Speaker 1>and he's here today to share his own experiences and

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<v Speaker 1>also those of the people he has trained. If you

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<v Speaker 1>do want more running tips from Ben, listening to extra

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<v Speaker 1>Healthy Ish, where he shares his top ones for improving

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<v Speaker 1>your running technique, among other things, you can search for

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<v Speaker 1>that where you get your podcasts. Ben.

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<v Speaker 2>Welcome back, he Felicity, thank you for having me.

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<v Speaker 1>I feel like this is what fifth time.

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<v Speaker 2>I don't even know you are a regular. Yeah, thanks

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<v Speaker 2>having me. I love coming here seeing you. I've talking

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<v Speaker 2>all things help and fitness.

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<v Speaker 1>Yeah now I want to talk about running. Yeah today,

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<v Speaker 1>you are a runner. Now, in fact, you are a

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<v Speaker 1>marathon runner. You are like extreme marathon runner.

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<v Speaker 2>Funny, I don't I don't even think of myself as

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<v Speaker 2>a runner, but I guess I.

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<v Speaker 1>Am, yeah, well you want to do forty between before

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<v Speaker 1>forty Now you're forty five, what are you up to?

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<v Speaker 2>So I've done forty six marathons. So after New York

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<v Speaker 2>two thousand and eighteen, I saw actually a doctor that

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<v Speaker 2>you would known from the Swans and he had a

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<v Speaker 2>look at my press. Yeah, I look at my body

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<v Speaker 2>and he said, Benny Buyer canoe, you are done for running.

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<v Speaker 2>So I kind of took his advice for about eighty months,

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<v Speaker 2>and then we had lockdowns and blah blah blah and whatever,

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<v Speaker 2>and I got to my heaviest weight of all time,

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<v Speaker 2>plus probably my least favorite mental health space I'd ever

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<v Speaker 2>been in my life. So I just started jogging again

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<v Speaker 2>and then I'm just back into it where I've meant

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<v Speaker 2>to be source, not even that sort, but I just

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<v Speaker 2>placed my mental health over my physical health, not one

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<v Speaker 2>or the other. I think they both. And now I'm

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<v Speaker 2>back into a healthy weight range and hopefully a healthy

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<v Speaker 2>mental health space. And a big part of that for

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<v Speaker 2>me is running.

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<v Speaker 1>For people listening. You know, running running is cool, so

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<v Speaker 1>cool right now, run class et cetera, et cetera. You've

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<v Speaker 1>got your own at flow. You know, even if a

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<v Speaker 1>listener is thinking, Okay, I'm fine with a five k,

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<v Speaker 1>or if another person is thinking I want to do

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<v Speaker 1>a marathon, how can we run faster or pick up

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<v Speaker 1>our speed for longer.

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<v Speaker 2>I speak to people every single day about this. I

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<v Speaker 2>have a gym myself where I've got lots of people

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<v Speaker 2>that I either run ands I want to become runners,

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<v Speaker 2>or I do a bit of work for Sydney Marathon

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<v Speaker 2>as well. And I think, especially with how much running

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<v Speaker 2>is all over social media, all over the streets, people

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<v Speaker 2>place too much pressure on themselves to be a certain pace,

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<v Speaker 2>to run a certain distance, to look a certain way.

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<v Speaker 2>And I just think you need to, you know, remove

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<v Speaker 2>yourself from that and run your own race.

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<v Speaker 1>I love that, you know, it's so refreshing to hear that,

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<v Speaker 1>because it's quite when you get out and run. I mean,

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<v Speaker 1>I'm also a runner. I'm actually having for a half

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<v Speaker 1>marathon in October. I can't help but want to increase

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<v Speaker 1>my pace. And with all your metrics and you can,

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<v Speaker 1>I'm like, am I running fast enough? Oh? No, I

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<v Speaker 1>can run faster than people passing you. It's hard not

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<v Speaker 1>to place that pressure, for sure.

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<v Speaker 2>Yeah, And that's what I try to tell you know,

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<v Speaker 2>I've got I help some new runners and they go, ane,

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<v Speaker 2>only run five k's today or only running at five

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<v Speaker 2>thirty percent. I'm like, that's good.

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<v Speaker 1>Thy paces quite far.

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<v Speaker 2>Yeah, but it's like, who are you comparing it against?

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<v Speaker 2>Like your journey is different from everyone else's, and your

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<v Speaker 2>body is different and your whatever. Just block all that out.

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<v Speaker 2>Let's just focus on on you for you, you know.

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<v Speaker 2>So I think that that's my best piece of advice

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<v Speaker 2>is don't put pressure on yourself to be a certain

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<v Speaker 2>pace or running a certain distance from day one. Start slower,

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<v Speaker 2>run less initially, but consistently, you know, and you'll actually

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<v Speaker 2>end up getting there quicker by then saying I need

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<v Speaker 2>to run this many k's and you to run this pace,

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<v Speaker 2>and then getting injured overtrained over it.

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<v Speaker 1>That's really the keys in it. Consistency. If you do

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<v Speaker 1>want to build up your k's or lessen your pace,

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<v Speaker 1>then getting out consistency is how many times a week

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<v Speaker 1>do you run? I mean, what's the kind of good amount?

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<v Speaker 2>I mean, or I run five times a week, but

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<v Speaker 2>I think even two to three is still great and

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<v Speaker 2>you will get benefit and will be able to see

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<v Speaker 2>incremental change with that.

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<v Speaker 1>What about in the gym if we do want to. Actually,

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<v Speaker 1>from my own personal experience, when I started lifting heavier

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<v Speaker 1>weights and I really I do more yoga my running,

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<v Speaker 1>I was actually stronger at running and it was amazing

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<v Speaker 1>shift for me because I had always just gone out

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<v Speaker 1>and run and not worried about the weight side of things.

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<v Speaker 2>I encourage my runners to do strength training, and it's

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<v Speaker 2>more from like a prehab space, so just working on

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<v Speaker 2>the joints that you may potentially get injured. A lot

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<v Speaker 2>of people get itb issues, so that's the outside of

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<v Speaker 2>your legs. So what can we do. We can do

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<v Speaker 2>some deep lunges that work. They're inner quad so that

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<v Speaker 2>will lessen that. We'll do some calf phrases so you

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<v Speaker 2>don't get any ankle or calf troubles. We'll do some

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<v Speaker 2>hamstring curves to negate any hamstring issues. So that's kind

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<v Speaker 2>of what I'd recommend for my runners. So therefore you

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<v Speaker 2>can run longer is in weeks, months, years without injury.

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<v Speaker 2>So that would be my biggest piece of advice which

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<v Speaker 2>I follow myself, is that we do the strength training. Yes,

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<v Speaker 2>it helps you with your running, but it also lessens

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<v Speaker 2>the chance of injury. So then you have to take

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<v Speaker 2>time out from your running as well recovering.

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<v Speaker 1>What about recovery? What's your go to? I mean, do

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<v Speaker 1>you jump in the ice bath or do you just stretch?

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<v Speaker 2>Or yeah? I am time poor like the rest of it,

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<v Speaker 2>like everyone. So you know, between we're kids, exercise bl

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<v Speaker 2>blah blah blah, and we all are. So two biggest

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<v Speaker 2>ones for me sleep okay, then two cheapest ones to

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<v Speaker 2>hydration and I just have an ebbso salt bath, you know,

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<v Speaker 2>because I.

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<v Speaker 1>Can you have that after your run like the same

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<v Speaker 1>day or the next day or where? How does that look?

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<v Speaker 2>I just try to have two a week, okay. And

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<v Speaker 2>it's just when can I get.

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<v Speaker 3>Thirty minutes at home no one coming in? Or can

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<v Speaker 3>I jump in the bath with your data? And I'm like, yeah, sure,

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<v Speaker 3>which I love it. I love my family kids, that's

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<v Speaker 3>the honestly. And then a phone roller for me on

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<v Speaker 3>those sort parts. So three things that cost minimal to

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<v Speaker 3>nothing that I can do them in my off times

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<v Speaker 3>and that you know, actually make the biggest differences. I

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<v Speaker 3>love ice baths, I love infrared saunas, massages, massages, all

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<v Speaker 3>those things I think are very important. But I can't

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<v Speaker 3>do them regularly enough to actually make them worth while.

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<v Speaker 3>But sleep, soft bath, phone rolling and stretching I can

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<v Speaker 3>do consistently. So with it's you're running, your strength, training,

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<v Speaker 3>your recovery. To actually make it worthwhile, it needs to

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<v Speaker 3>be done consistently, not once every now and then. You know,

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<v Speaker 3>So what can I commit to consistently?

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<v Speaker 1>I like that. Ben, thank you for coming on healthy Ish.

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<v Speaker 2>Thanks so much.

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<v Speaker 1>I'll look a little shout out because Ben is an

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<v Speaker 1>ambassador for Sydney Harbor ten and five K. If you

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<v Speaker 1>do want to do that run, I will label link

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<v Speaker 1>to it in the show notes. If you enjoyed this chat,

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<v Speaker 1>jump on rate and reviewed. Of course, you can subscribe

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<v Speaker 1>to this podcast anything else head to body insoul dot com.

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<v Speaker 1>Do you followus on socials? Grab our print edition which

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<v Speaker 1>is out in your local Sunday paper and until tomorrow,

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<v Speaker 1>Happy running and stay healthy is