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Speaker 1: Welcome to Healthy Ish. Dear listeners, thanks for joining us

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Speaker 1: today and hello if this is your first time tuning in, Yes,

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Speaker 1: this is the daily podcast from Body and Soul with

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Speaker 1: me Felicity Halley, and today we are going to learn

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Speaker 1: more about building fitness endurance. Joining me is fitness coach

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Speaker 1: and content creator Annabelle Ronfeldt, and she shares a few

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Speaker 1: handy tips and exercises you can do in the gym

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Speaker 1: which will help build your endurance. And she also shares

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Speaker 1: her personal experiences because she's currently training for the Sydney Marathon.

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Speaker 1: Now listening to Extra Healthy Ish, where she shares nutrition

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Speaker 1: chips for your longer workout sessions. Now she's talking about

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Speaker 1: a forty two kre but she's got something in there

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Speaker 1: if you only are striving for a five k run.

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Speaker 1: You can search for Extra Healthy Ish wherever you get

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Speaker 1: your podcasts. Annabelle, thanks for us today. Unhealthy is How

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Speaker 1: are you good?

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Speaker 2: How are you good?

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Speaker 1: Have you been for a run today?

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Speaker 2: I was meant to, but I've had to push it

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Speaker 2: back tomorrow just because I'm looking a little bit of

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Speaker 2: motivation at the moment. But that's all right.

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Speaker 1: Oh, I think that's music to all of ours. When

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Speaker 1: it comes to endurance, some days you just don't feel

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Speaker 1: like doing it right.

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Speaker 2: No, So I did a gym session and said, but

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Speaker 2: I'll get up early tomorrow and get it done.

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Speaker 1: Okay, how many CA's tomorrow?

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Speaker 2: Unfortunately I'm doing twenty.

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Speaker 1: Four Oh wow?

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Speaker 2: Okay, yeah, not a small and hence why I've been

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Speaker 2: putting it off.

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Speaker 1: Okay, okay, yep, Now you don't make the rest of

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Speaker 1: us feel normal, but yeah, fair enough, twenty four k's.

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Speaker 1: That's a lot to wrap your head around. Now, when

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Speaker 1: it comes to building endurance in a sport, now it

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Speaker 1: could be running or if you're into swimming or cycling,

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Speaker 1: talk to us a bit about the role strength training

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Speaker 1: plays in building endurance.

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Speaker 2: Yeah. So, I think in running, especially, a lot of

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Speaker 2: people just start running and they tend to get injured.

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Speaker 2: And I think that's because they neglect the strength training

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Speaker 2: portion of it, which definitely still plays a huge role.

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Speaker 2: And it's something yeah, people tend to overlook. I found

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Speaker 2: myself it is huge in preventing injuries. I even suffered

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Speaker 2: from shin slins towards the end of last year, and

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Speaker 2: I later found out it was because I had a

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Speaker 2: couple of muscular imbalances, which was then just affecting my

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Speaker 2: joints and putting extra stress on my bones and creating

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Speaker 2: a fatigue, especially when you were out there for long

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Speaker 2: periods of time, say one to two hours, and the

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Speaker 2: impact running has on your bones as well, especially your shins.

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Speaker 2: So weight training just you know, works those finer muscles

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Speaker 2: that you do use for running and helps you protect

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Speaker 2: your joints like your knees, your ankles, and especially when

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Speaker 2: you are running more, especially around that thirty plus k mark.

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Speaker 2: It's a long time and it's a lot of impact

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Speaker 2: on your joints, so it's a little tiper important to

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Speaker 2: have strong muscles to be able to keep you going

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Speaker 2: for that amount of distance. But then also yeah, at

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Speaker 2: those injuries.

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Speaker 1: Because I think it's interesting a lot of people, you know,

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Speaker 1: we've got we're in like a running bonanza at the

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Speaker 1: moment in Australia. I feel like everyone's running, which is

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Speaker 1: so amazing and fantastic that more people are getting out there.

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Speaker 1: It's a free it's free, easy to do. Just whack

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Speaker 1: on your shoes and go. Not twenty four k's but yeah,

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Speaker 1: maybe four. But we often don't think about the importance

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Speaker 1: of strength training in the kind of mix of it all.

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Speaker 1: So let's talk about beginners first, before we go into

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Speaker 1: a marathon. How should we approach strength training in the

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Speaker 1: gym if we're just starting out with you know, our

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Speaker 1: running or swimming or cycling. What's kind of the mindset

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Speaker 1: that we should take in.

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Speaker 2: Yeah, I think with strength training in general, just basic

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Speaker 2: is best. You don't need it over complicated at all,

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Speaker 2: especially nowadays where you know you've got the presence of Instagram,

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Speaker 2: TikTok and all these people making different content. It can

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Speaker 2: be very overwhelming, especially for a beginner when you're getting

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Speaker 2: so many different things essentially shut down your throat and

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Speaker 2: you don't know what's real and you don't really know

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Speaker 2: how to approach it. So my advice was just would

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Speaker 2: just be to stick to the basic movements, just the compounds,

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Speaker 2: work your low body mostly if it is running that

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Speaker 2: you are training for, and add in two to three

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Speaker 2: per week. So for example, with my hyperprogram that I

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Speaker 2: have with move with Us when it is running as well,

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Speaker 2: I have an upper, a lower, and then a full

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Speaker 2: body session in there. So again you don't need to

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Speaker 2: make it too complicated. Just pick three to five movements

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Speaker 2: that you're going to focus on, and then a couple

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Speaker 2: accessories just to work those finer movements.

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Speaker 1: And how long should we spend in there? What sort

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Speaker 1: of timeframe?

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Speaker 2: I hate spending hours, so I always try to do

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Speaker 2: fifty to sixty minutes, like over an hour if yeah,

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Speaker 2: not necessary, if you want to see.

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Speaker 1: Resiz, he's got an hour anyway too, exactly over an hour.

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Speaker 1: What about you? You know, when you're going for say

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Speaker 1: a half marathon or a marathon or a really long

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Speaker 1: endurance event, what how do we how do you well,

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Speaker 1: how do you I suppose? And how should we approach

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Speaker 1: strength training in the gym?

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Speaker 2: Yeah, So when I went through my big eighteen week

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Speaker 2: training block when I was training for my previous marathon,

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Speaker 2: the first eight weeks was kind of about building that

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Speaker 2: muscular endurance, building that strength. And then the second half,

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Speaker 2: when the k's really started to increase, and you know,

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Speaker 2: I'm running fifty k weeks at a time, running a

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Speaker 2: half marathon every single weekend, it's a lot of extra

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Speaker 2: strain on your legs. So in the second eight weeks,

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Speaker 2: the strength training mainly became maintenance, just kind of maintaining

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Speaker 2: strength because obviously when you are running that much. It's

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Speaker 2: it's quite hard to build muscle during that period. So yeah,

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Speaker 2: towards the end of it, it was just about maintaining

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Speaker 2: and because of the extra load on the legs, it

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Speaker 2: was kind of just one low body and then an

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Speaker 2: upper body to Jan's substitute. In those days, if.

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Speaker 1: We're a bit of a mid range run as say

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Speaker 1: you know a ten or fourteen k, are there any

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Speaker 1: specific strength training moves we should be doing. Yeah, So

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Speaker 1: with running, I found it's really important to have a

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Speaker 1: strong posterior chain. So obviously when you are going for speed, especially,

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Speaker 1: your power comes from your glutes and your hamstrings and

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Speaker 1: your calves, so working movements like your hip thrust, your

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Speaker 1: rdls calf phrases also super important, as calves tend to

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Speaker 1: get a bit neglected. And then also when if you

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Speaker 1: are deciding to run longer distances, you need that muscular

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Speaker 1: in durrant in your cords as well, so.

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Speaker 2: Again it doesn't need to be over complicated. Just your squats,

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Speaker 2: and then also your single leg work because at the

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Speaker 2: end of the day running you're on one leg at

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Speaker 2: a time, so it is super important to kind of

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Speaker 2: balance out any imbalances you have between your legs.

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Speaker 1: Now you are training for the City Marathon. I presume

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Speaker 1: that that's the twenty four ks that you're about to

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Speaker 1: attack tomorrow. Yeah, what does your training look like for

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Speaker 1: this event?

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Speaker 2: Yeah, so this training block has been quite different just

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Speaker 2: because I've got a lot of events leading up to it,

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Speaker 2: so it's kind of a bit broken. So I'm also

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Speaker 2: training for high Rocks as well at the moment, which

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Speaker 2: is spot on your Instagram. Yeah, so my training at

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Speaker 2: the moment, my interval session a week is kind of

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Speaker 2: based around the high Rocks, but it's still going to

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Speaker 2: help me improve my speed for the marathon. So that's

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Speaker 2: about eight to ten k that session. And then obviously

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Speaker 2: I've got my long run, which just increases slowly each week.

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Speaker 2: That one in particular, I run for time, so I

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Speaker 2: do that just so I'm not focused on my pace,

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Speaker 2: and so I'm interesting and try and keep my heart

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Speaker 2: rate down because I find if I just run for distance,

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Speaker 2: I'll tend to speed up just so I can get

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Speaker 2: it done. That's really interesting because a lot of people

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Speaker 2: run for distance, so you kind of flip it. I

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Speaker 2: suppose it comes down to what sort of person you

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Speaker 2: are and how makes you're suited to time or distance. Yeah,

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Speaker 2: I just think if it's I'm out there anyway, so

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Speaker 2: I might as well just go slow.

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Speaker 1: Yeah. Well, all the best with the City Marathon, and

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Speaker 1: thank you for coming on Healthy Ish. Yes, thank you,

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Speaker 1: and yes I know we focused on running that. Hey,

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Speaker 1: come summer, we'll give you an episode on building swimming endurance.

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Speaker 1: And it seems everyone out there running right now, so

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Speaker 1: we had to talk about running anyway. I hope you

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Speaker 1: did enjoy this chat. Tell us if you did rate

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Speaker 1: and review this episode, or subscribe to this podcast anything else.

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Speaker 1: If you need any other info about building endurance, jump online,

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Speaker 1: bodyansoul dot com, dot you, follow us on socials, Grab

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Speaker 1: our print edition which is out in your local Sunday

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Speaker 1: paper and until tomorrow you know it. Stay healthy Ish