1 00:00:00,210 --> 00:00:03,270 Dr. Metzl: These super- agers are people between the ages of 80 and 100 2 00:00:03,750 --> 00:00:07,320 Dr. Metzl: who have no chronic disease compared to controls. There was 3 00:00:07,320 --> 00:00:10,350 Dr. Metzl: a study looking at their genome sequencing. Were they genetically 4 00:00:10,350 --> 00:00:13,440 Dr. Metzl: different because they were living so long, so healthfully? And 5 00:00:13,440 --> 00:00:16,470 Dr. Metzl: people thought, " Yeah, well, you're just genetically superior, that's why." 6 00:00:16,680 --> 00:00:18,630 Dr. Metzl: But in fact, that's not true at all, that these super- 7 00:00:18,630 --> 00:00:22,380 Dr. Metzl: agers have no genomic difference from the average person. What 8 00:00:22,800 --> 00:00:23,970 Dr. Metzl: they have different are habits. 9 00:00:24,390 --> 00:00:27,660 Rob Simmelkjaer: Hey everybody, and welcome to Set the Pace, the official 10 00:00:27,660 --> 00:00:31,500 Rob Simmelkjaer: podcast of New York Road Runners, presented by Peloton. I'm 11 00:00:31,500 --> 00:00:34,229 Rob Simmelkjaer: your host, Rob Simmelkjaer, the CEO of New York Road 12 00:00:34,229 --> 00:00:37,530 Rob Simmelkjaer: Runners, and I'm reunited this week with my co- host 13 00:00:37,530 --> 00:00:41,670 Rob Simmelkjaer: from Peloton, Becs Gentry. Hey, Becs, I feel like I haven't 14 00:00:41,670 --> 00:00:43,470 Rob Simmelkjaer: seen you in ages. 15 00:00:43,470 --> 00:00:43,560 Becs Gentry: I know. 16 00:00:43,830 --> 00:00:46,920 Rob Simmelkjaer: We've been two ships passing in the night. Good to see you. 17 00:00:47,400 --> 00:00:51,209 Becs Gentry: What with travel, and then I took a week off 18 00:00:52,500 --> 00:01:00,571 Becs Gentry: and went to chilly Florida for a week. 19 00:01:00,571 --> 00:01:00,631 Rob Simmelkjaer: Not as chilly as New York. But yes, I know it wasn't exactly the best. 20 00:01:00,631 --> 00:01:03,900 Becs Gentry: Well, that was it. As every Floridian is like, " Oh gosh, I'm so 21 00:01:03,900 --> 00:01:06,360 Becs Gentry: sorry about this weather." My aunt and uncle were like, " 22 00:01:06,420 --> 00:01:08,039 Becs Gentry: Oh, you sure you don't want to postpone your trip?" 23 00:01:08,040 --> 00:01:11,340 Becs Gentry: I'm like, " No, you guys, it is 60 degrees warmer 24 00:01:11,340 --> 00:01:14,069 Becs Gentry: here than it is in New York. I will take 25 00:01:14,069 --> 00:01:17,370 Becs Gentry: it." And I got to run outside every day, which I 26 00:01:17,370 --> 00:01:19,770 Becs Gentry: haven't done here in New York for like, two months. 27 00:01:19,830 --> 00:01:27,060 Becs Gentry: So, yeah, it was, yes, a long way of saying 28 00:01:27,060 --> 00:01:30,180 Becs Gentry: we have been like this, but we're back for a 29 00:01:30,180 --> 00:01:30,810 Becs Gentry: few weeks together. 30 00:01:30,810 --> 00:01:34,350 Rob Simmelkjaer: Yeah, a little bit. I'll be traveling some too, next week, but at 31 00:01:35,850 --> 00:01:41,161 Rob Simmelkjaer: least we have this time together. 32 00:01:41,161 --> 00:01:41,162 Becs Gentry: He's traveling, and I'm traveling. 33 00:01:41,162 --> 00:01:41,163 Rob Simmelkjaer: And it's good. 34 00:01:41,163 --> 00:01:41,164 Becs Gentry: Exactly. And what an episode. 35 00:01:41,164 --> 00:01:46,500 Rob Simmelkjaer: Absolutely. We have a great conversation coming up a little bit later on with my doctor, many 36 00:01:46,500 --> 00:01:50,250 Rob Simmelkjaer: people's doctor in New York, Dr. Jordan Metzl from HSS. 37 00:01:50,610 --> 00:01:53,910 Rob Simmelkjaer: Dr. Metzl has put out a great new book called 38 00:01:53,910 --> 00:01:57,120 Rob Simmelkjaer: Push, which is not just a book about how to 39 00:01:57,120 --> 00:01:59,850 Rob Simmelkjaer: not get hurt or to get better as a runner, 40 00:01:59,880 --> 00:02:03,810 Rob Simmelkjaer: but it's about the motivation that we all need when 41 00:02:03,810 --> 00:02:07,110 Rob Simmelkjaer: it comes to running or moving our bodies. Jordan's an 42 00:02:07,110 --> 00:02:10,710 Rob Simmelkjaer: incredible guy, great doctor, and that's a great conversation, which 43 00:02:10,710 --> 00:02:13,080 Rob Simmelkjaer: we'll talk about motivation and all that. And we'll talk a little bit 44 00:02:13,080 --> 00:02:17,250 Rob Simmelkjaer: about my story too, and the enforced break from running 45 00:02:17,250 --> 00:02:19,080 Rob Simmelkjaer: that I've had over the last couple of months. I'll 46 00:02:19,080 --> 00:02:20,910 Rob Simmelkjaer: tell you what, Becs, it's been a bummer not to 47 00:02:20,910 --> 00:02:23,550 Rob Simmelkjaer: be able to run, but man, I certainly picked a 48 00:02:23,550 --> 00:02:26,070 Rob Simmelkjaer: good time to not be able to run. 49 00:02:26,070 --> 00:02:26,579 Becs Gentry: You did. 50 00:02:26,669 --> 00:02:28,919 Rob Simmelkjaer: There have not been a lot of mornings the last 51 00:02:28,919 --> 00:02:31,350 Rob Simmelkjaer: couple of months that I've woken up and looked outside 52 00:02:31,350 --> 00:02:35,760 Rob Simmelkjaer: at the snow all around, the subzero temperatures and thought 53 00:02:35,760 --> 00:02:37,980 Rob Simmelkjaer: to myself, " Gosh, I really wish I could run this morning." 54 00:02:37,980 --> 00:02:42,360 Becs Gentry: It's disgusting. Yeah, I know. A friend of mine put 55 00:02:42,360 --> 00:02:44,310 Becs Gentry: up a post, I think it was yesterday evening, she 56 00:02:44,310 --> 00:02:46,950 Becs Gentry: went for a run and she was like, " 42 degrees 57 00:02:46,950 --> 00:02:50,760 Becs Gentry: feels like a hug." I was like, " Yeah, I'm sure," 58 00:02:50,760 --> 00:02:55,320 Becs Gentry: because it's just been just, it's treacherous from what I 59 00:02:55,320 --> 00:02:57,780 Becs Gentry: saw. I wasn't here last week when the wind was 60 00:02:57,780 --> 00:03:01,290 Becs Gentry: howling through the city. And where we are here at 61 00:03:01,290 --> 00:03:05,220 Becs Gentry: Peloton Studios, we're on 10th Avenue, and I think there 62 00:03:05,220 --> 00:03:10,560 Becs Gentry: was a lot of Instagram videos of people getting literally blown over by 63 00:03:10,560 --> 00:03:14,100 Becs Gentry: icy cold wind. They couldn't walk. Or they say it's a wind tunnel 64 00:03:14,160 --> 00:03:17,370 Becs Gentry: when it's a still day, this road. But oh my 65 00:03:17,400 --> 00:03:22,710 Becs Gentry: gosh, I can't even imagine running and that brings us segment... 66 00:03:22,740 --> 00:03:25,440 Becs Gentry: What's it called? Segue. It's a segue, a beautiful segue 67 00:03:25,440 --> 00:03:31,410 Becs Gentry: onto the unfortunate fact is that, to keep people safe 68 00:03:31,410 --> 00:03:35,220 Becs Gentry: and healthy, New York Road Runners has had to cancel 69 00:03:35,850 --> 00:03:40,619 Becs Gentry: a few runs, and it's annoying. Yes. It's really sad 70 00:03:40,620 --> 00:03:42,630 Becs Gentry: and it's really annoying, especially if you've been training for 71 00:03:42,630 --> 00:03:46,200 Becs Gentry: it, but trust me, you don't want to be catching 72 00:03:46,200 --> 00:03:48,390 Becs Gentry: a chill when you're out there and having to take 73 00:03:48,390 --> 00:03:50,370 Becs Gentry: days off work when you only get a handful of 74 00:03:50,400 --> 00:03:55,050 Becs Gentry: PTO days anyway and sick days. Just, this is a 75 00:03:55,080 --> 00:03:58,680 Becs Gentry: be thankful for safety sort of thing. But you can 76 00:03:58,680 --> 00:04:00,240 Becs Gentry: talk more about that, Rob, because in the end, that's 77 00:04:00,240 --> 00:04:01,620 Becs Gentry: your final decision. 78 00:04:02,070 --> 00:04:05,160 Rob Simmelkjaer: Yeah, it is. But frankly, none of them have been 79 00:04:05,160 --> 00:04:10,890 Rob Simmelkjaer: hard decisions. The last three weeks now, we've canceled races. The 80 00:04:10,890 --> 00:04:14,070 Rob Simmelkjaer: Gridiron... Sorry, the most recent was the Gridiron four- miler, 81 00:04:14,340 --> 00:04:17,310 Rob Simmelkjaer: the Manhattan 10K the week before that, the Fred Lebow 82 00:04:17,310 --> 00:04:20,609 Rob Simmelkjaer: half the week before that. It just has not been 83 00:04:20,610 --> 00:04:23,460 Rob Simmelkjaer: runnable conditions. We've gotten a little bit unlucky. But you 84 00:04:23,460 --> 00:04:26,010 Rob Simmelkjaer: know, it's not the runnability so much as it is 85 00:04:26,010 --> 00:04:30,420 Rob Simmelkjaer: the ability for our volunteers and our staff, the ones 86 00:04:30,420 --> 00:04:31,260 Rob Simmelkjaer: who are not running. 87 00:04:31,260 --> 00:04:31,770 Becs Gentry: I was going to say, yeah. 88 00:04:31,860 --> 00:04:34,620 Rob Simmelkjaer: Because let's face it, if you dress the right way and 89 00:04:34,620 --> 00:04:37,260 Rob Simmelkjaer: you warm up the right way, you can run in 90 00:04:37,260 --> 00:04:40,169 Rob Simmelkjaer: zero degrees. You can do it. You're going to warm up. 91 00:04:40,230 --> 00:04:40,800 Becs Gentry: Got to be smart. 92 00:04:40,800 --> 00:04:42,930 Rob Simmelkjaer: As long as you're smart, and the way you dress and the 93 00:04:42,930 --> 00:04:46,260 Rob Simmelkjaer: way you prepare yourself, you can handle that. Most people 94 00:04:46,260 --> 00:04:49,290 Rob Simmelkjaer: can run in some pretty cold temperatures. But that's not 95 00:04:49,290 --> 00:04:51,659 Rob Simmelkjaer: the reason we've had to cancel these races. It's that 96 00:04:51,660 --> 00:04:55,830 Rob Simmelkjaer: we've got hundreds, or thousands in some cases, of volunteers 97 00:04:55,830 --> 00:04:58,740 Rob Simmelkjaer: and staff that have to be out there, and they 98 00:04:58,740 --> 00:05:01,350 Rob Simmelkjaer: are not running. They are standing around. 99 00:05:01,410 --> 00:05:01,560 Becs Gentry: No. 100 00:05:02,190 --> 00:05:04,350 Rob Simmelkjaer: They are showing up at these race sites, by the 101 00:05:04,350 --> 00:05:07,560 Rob Simmelkjaer: way, the staff, at 2: 00 in the morning to start 102 00:05:07,560 --> 00:05:12,060 Rob Simmelkjaer: to set up. And so, we just cannot put people 103 00:05:12,089 --> 00:05:15,330 Rob Simmelkjaer: out there in those situations. It's not fair to them. 104 00:05:15,330 --> 00:05:19,140 Rob Simmelkjaer: It's not healthy. In some cases, just not even possible. 105 00:05:19,140 --> 00:05:21,000 Rob Simmelkjaer: I mean, if you set up a water station right 106 00:05:21,000 --> 00:05:24,300 Rob Simmelkjaer: now at 6: 00 in the morning , by race time, 107 00:05:24,360 --> 00:05:26,700 Rob Simmelkjaer: you're looking at a bunch of cups of ice, right? 108 00:05:27,599 --> 00:05:31,890 Rob Simmelkjaer: So, what good is that? So you just cannot put people... 109 00:05:31,890 --> 00:05:32,339 Becs Gentry: Could tell you from personal experience, not good. 110 00:05:32,340 --> 00:05:36,630 Rob Simmelkjaer: No, it's not good. So it certainly bummed us out to have 111 00:05:36,630 --> 00:05:40,349 Rob Simmelkjaer: to cancel a third straight race this past Sunday, the 112 00:05:40,350 --> 00:05:43,440 Rob Simmelkjaer: Gridiron Four- Miler, presented by the Flag Art Foundation. But 113 00:05:43,830 --> 00:05:46,589 Rob Simmelkjaer: we had some good news on the tail of that, 114 00:05:46,589 --> 00:05:46,950 Rob Simmelkjaer: which is... 115 00:05:46,950 --> 00:05:47,070 Becs Gentry: Oh, yeah? 116 00:05:47,071 --> 00:05:51,150 Rob Simmelkjaer: And this is a rare thing. With a great thanks to 117 00:05:51,150 --> 00:05:53,909 Rob Simmelkjaer: our friends in New York City at City Hall and 118 00:05:53,910 --> 00:05:57,330 Rob Simmelkjaer: the Parks Department, we were actually given a very rare 119 00:05:57,330 --> 00:06:02,550 Rob Simmelkjaer: additional permit to run an additional race on Saturday, February 120 00:06:02,550 --> 00:06:05,940 Rob Simmelkjaer: 21st. So, coming right up, coming right up in fact. 121 00:06:06,000 --> 00:06:08,849 Rob Simmelkjaer: And this is actually the typical date of the Al 122 00:06:08,850 --> 00:06:12,960 Rob Simmelkjaer: Gordon race. We had to move that because of a 123 00:06:12,960 --> 00:06:16,290 Rob Simmelkjaer: scheduling conflict. The scheduling conflict went away. We got lucky 124 00:06:16,290 --> 00:06:20,010 Rob Simmelkjaer: there. And so, now we're able to have a rescheduled 125 00:06:20,310 --> 00:06:25,800 Rob Simmelkjaer: Gridiron, now 5K, presented by the Flag Art Foundation on 9: 126 00:06:25,800 --> 00:06:31,080 Rob Simmelkjaer: 00 AM in Prospect Park, Brooklyn on Saturday, February 21st. So, 127 00:06:31,080 --> 00:06:32,250 Rob Simmelkjaer: this is exciting. 128 00:06:32,250 --> 00:06:32,670 Becs Gentry: Hilly. 129 00:06:32,670 --> 00:06:36,779 Rob Simmelkjaer: And it's going to be... By the way, what's great about this, Becs, is it's going to 130 00:06:37,110 --> 00:06:40,290 Rob Simmelkjaer: be free, as well. So, anybody who missed one of 131 00:06:40,290 --> 00:06:42,510 Rob Simmelkjaer: these races that we had to cancel over the last 132 00:06:42,510 --> 00:06:44,100 Rob Simmelkjaer: few weeks, or pretty much anybody, we're going to open 133 00:06:44,100 --> 00:06:46,950 Rob Simmelkjaer: this up to public registration, and anybody's going to be 134 00:06:46,950 --> 00:06:49,349 Rob Simmelkjaer: able to sign up and run this. It is not a 135 00:06:49,350 --> 00:06:53,940 Rob Simmelkjaer: 9+ 1 race. And if you listened to the episode 136 00:06:53,940 --> 00:06:56,010 Rob Simmelkjaer: a couple of weeks ago where we did our town 137 00:06:56,010 --> 00:06:58,200 Rob Simmelkjaer: hall, Becs, I missed you grilling me, but I had 138 00:06:58,200 --> 00:07:02,190 Rob Simmelkjaer: Juliette Morris, our chief marketing and digital officer talking to me. 139 00:07:02,190 --> 00:07:02,251 Becs Gentry: She did a great job. 140 00:07:02,760 --> 00:07:06,060 Rob Simmelkjaer: She did a fantastic job, and she knows, because she's 141 00:07:06,060 --> 00:07:07,740 Rob Simmelkjaer: in there on the inner workings of a lot of 142 00:07:07,740 --> 00:07:10,200 Rob Simmelkjaer: this stuff, she knows exactly what to ask as well. 143 00:07:10,410 --> 00:07:12,780 Rob Simmelkjaer: So we had a great conversation about some of these 144 00:07:12,810 --> 00:07:15,120 Rob Simmelkjaer: things. And one of the things I said is that 145 00:07:15,120 --> 00:07:19,290 Rob Simmelkjaer: we want to have more not- 9+ 1 races, or 146 00:07:19,290 --> 00:07:22,080 Rob Simmelkjaer: at least the nine part of it, which is, it doesn't 147 00:07:22,080 --> 00:07:24,570 Rob Simmelkjaer: count for your one of nine if you're trying to 148 00:07:24,570 --> 00:07:27,450 Rob Simmelkjaer: qualify for the Marathon. It counts for the plus- one 149 00:07:27,450 --> 00:07:30,630 Rob Simmelkjaer: volunteer opportunity, but not for the one of nine. So 150 00:07:30,690 --> 00:07:32,820 Rob Simmelkjaer: this is going to be a race like that, which 151 00:07:32,850 --> 00:07:35,100 Rob Simmelkjaer: is great because it's going to make it accessible and 152 00:07:35,100 --> 00:07:37,830 Rob Simmelkjaer: easy for folks to sign up, because we're not expecting this 153 00:07:37,830 --> 00:07:39,690 Rob Simmelkjaer: to sell out in 30 seconds flat as so many 154 00:07:39,690 --> 00:07:41,550 Rob Simmelkjaer: of the races do. And so, it's going to be 155 00:07:41,550 --> 00:07:44,520 Rob Simmelkjaer: a chance for folks to get out there, and hopefully 156 00:07:44,520 --> 00:07:47,970 Rob Simmelkjaer: by then have a more reasonable set of temperatures to 157 00:07:47,970 --> 00:07:52,440 Rob Simmelkjaer: go out and run in on February 21st. So, check 158 00:07:52,440 --> 00:07:53,190 Rob Simmelkjaer: your email. 159 00:07:53,190 --> 00:07:53,670 Becs Gentry: Absolutely. 160 00:07:53,670 --> 00:07:56,670 Rob Simmelkjaer: Stay in touch with our socials. There'll be a lot 161 00:07:56,670 --> 00:08:00,030 Rob Simmelkjaer: more information coming out about opportunities to register for the 162 00:08:00,090 --> 00:08:03,780 Rob Simmelkjaer: Gridiron event, now a 5K, presented by the Flag Art Foundation. 163 00:08:04,200 --> 00:08:06,690 Becs Gentry: We love that. And I'm so glad you mentioned the volunteers, 164 00:08:06,690 --> 00:08:09,510 Becs Gentry: because it is truly not something that you think about. 165 00:08:09,510 --> 00:08:11,670 Becs Gentry: And I'm not saying that's a selfish thing with runners. 166 00:08:11,670 --> 00:08:14,640 Becs Gentry: It's just, you think about you, literally, of like, " Damn, this is 167 00:08:14,640 --> 00:08:20,070 Becs Gentry: my... I trained for this." And we say this, hundreds 168 00:08:20,070 --> 00:08:23,640 Becs Gentry: of episodes, the volunteers are what makes it happen. So, 169 00:08:23,640 --> 00:08:26,370 Becs Gentry: so grateful for them. And I just wanted to do a 170 00:08:26,370 --> 00:08:29,370 Becs Gentry: little Peloton update for you all, because if you listened 171 00:08:29,370 --> 00:08:32,370 Becs Gentry: to our live podcast from Hard Rock Cafe a few 172 00:08:32,370 --> 00:08:36,179 Becs Gentry: weeks ago with my colleague Alex Kowalski, he was training 173 00:08:36,450 --> 00:08:39,600 Becs Gentry: and was going to be competing in the Fred Lebow 174 00:08:39,600 --> 00:08:44,069 Becs Gentry: half, and I messaged him when it was canceled. I 175 00:08:44,070 --> 00:08:46,050 Becs Gentry: was like, " Dude, no, I'm so sorry. I know you've 176 00:08:46,050 --> 00:08:46,709 Becs Gentry: really worked your behind..." 177 00:08:46,709 --> 00:08:46,800 Rob Simmelkjaer: I was thinking about him when we canceled. That was such a bummer. 178 00:08:50,040 --> 00:08:53,640 Becs Gentry: Such a bummer. He went out that morning by himself, 179 00:08:53,640 --> 00:08:56,040 Becs Gentry: of his own accord, because he's just that type of 180 00:08:56,040 --> 00:08:58,260 Becs Gentry: guy, which is kind of why I messaged him, because 181 00:08:58,260 --> 00:09:00,450 Becs Gentry: I knew full stop that he would have definitely still 182 00:09:00,450 --> 00:09:06,660 Becs Gentry: gone out to try and run. And he... I want to try 183 00:09:06,660 --> 00:09:09,000 Becs Gentry: and show you guys this picture, because... 184 00:09:10,230 --> 00:09:10,830 Rob Simmelkjaer: Look at that. 185 00:09:10,830 --> 00:09:11,160 Becs Gentry: There he is. 186 00:09:11,160 --> 00:09:14,190 Rob Simmelkjaer: For those watching on YouTube, you can see a very 187 00:09:14,190 --> 00:09:19,470 Rob Simmelkjaer: frozen face. So he ran, did he run the 13.1 that morning? 188 00:09:19,980 --> 00:09:23,250 Becs Gentry: He did. He did. He did it in just under 189 00:09:23,250 --> 00:09:26,130 Becs Gentry: 80 minutes. He said the first seven were doable. " First 190 00:09:26,130 --> 00:09:30,240 Becs Gentry: seven were okay, but the conditions were garbage." I'm quoting 191 00:09:30,240 --> 00:09:32,610 Becs Gentry: him here. I'm reading the text message. " Ended up just 192 00:09:32,610 --> 00:09:35,370 Becs Gentry: under 80 total, look like this at the end," and 193 00:09:35,370 --> 00:09:39,330 Becs Gentry: sent that picture. I was just like, " That is a trooper." And 194 00:09:39,330 --> 00:09:43,230 Becs Gentry: so, if you're an Alex fan and you were following 195 00:09:43,230 --> 00:09:44,939 Becs Gentry: along, there's your little update for it. 196 00:09:44,939 --> 00:09:47,670 Rob Simmelkjaer: I love that. Thank you so much. And I hope a lot of folks did go out and 197 00:09:47,670 --> 00:09:50,640 Rob Simmelkjaer: do that, because again, you can run in these conditions. 198 00:09:50,640 --> 00:09:54,630 Rob Simmelkjaer: And by the way, I appreciate the understanding. We've seen, people really do 199 00:09:54,630 --> 00:09:57,990 Rob Simmelkjaer: get it, on social media, in the various places where 200 00:09:57,990 --> 00:10:00,900 Rob Simmelkjaer: we've been posting these cancellations. People have understood. They've gotten 201 00:10:00,900 --> 00:10:03,540 Rob Simmelkjaer: it. They know the volunteers and the staff and the 202 00:10:03,540 --> 00:10:06,150 Rob Simmelkjaer: role they play in these events. So, want to appreciate 203 00:10:06,300 --> 00:10:10,140 Rob Simmelkjaer: everybody out there for understanding, and hopefully this is it. 204 00:10:10,140 --> 00:10:12,840 Rob Simmelkjaer: This is like a year's worth or more of cancellations 205 00:10:12,870 --> 00:10:14,490 Rob Simmelkjaer: we've had in like a month. So I really hope that 206 00:10:14,490 --> 00:10:16,650 Rob Simmelkjaer: we're done with these for a while, as the weather 207 00:10:16,650 --> 00:10:19,800 Rob Simmelkjaer: does show a bit of a warming trend. And speaking 208 00:10:19,800 --> 00:10:23,130 Rob Simmelkjaer: of warming things up, we're going to be inside with 209 00:10:23,130 --> 00:10:26,520 Rob Simmelkjaer: club night tonight, the night that this podcast drops, on 210 00:10:26,520 --> 00:10:30,030 Rob Simmelkjaer: Thursday, February 12th. This is such a fun event for 211 00:10:30,030 --> 00:10:33,660 Rob Simmelkjaer: all of our club community runners out there. Every year, 212 00:10:33,840 --> 00:10:37,020 Rob Simmelkjaer: we have this event where the clubs and others who 213 00:10:37,020 --> 00:10:39,450 Rob Simmelkjaer: are not in clubs all come together for our big 214 00:10:39,450 --> 00:10:42,900 Rob Simmelkjaer: awards night. We give out awards to some of the 215 00:10:42,900 --> 00:10:47,040 Rob Simmelkjaer: most accomplished runners in all the various age groups in 216 00:10:47,040 --> 00:10:50,309 Rob Simmelkjaer: our running community. We give out awards to the clubs 217 00:10:50,309 --> 00:10:54,059 Rob Simmelkjaer: for team spirit and things like that. We give out 218 00:10:54,059 --> 00:10:57,780 Rob Simmelkjaer: a great award for athletes with disabilities, presented by Achilles. 219 00:10:58,050 --> 00:11:00,840 Rob Simmelkjaer: So, we just have such a fun night. It's the 220 00:11:00,840 --> 00:11:03,809 Rob Simmelkjaer: chance for all the runners to get dressed up and 221 00:11:04,080 --> 00:11:08,160 Rob Simmelkjaer: have a great time together, celebrating each other, their clubs, 222 00:11:08,160 --> 00:11:09,839 Rob Simmelkjaer: and one of my favorite nights of the year. So 223 00:11:10,050 --> 00:11:12,510 Rob Simmelkjaer: that'll be happening tonight, and if you're listening to the 224 00:11:12,510 --> 00:11:15,150 Rob Simmelkjaer: podcast and you see me out there, I'll be kind 225 00:11:15,150 --> 00:11:17,730 Rob Simmelkjaer: of there with Ted Metellus. We'll be doing our dog 226 00:11:17,730 --> 00:11:20,490 Rob Simmelkjaer: and pony show, giving out awards. Please make sure to 227 00:11:20,490 --> 00:11:22,740 Rob Simmelkjaer: come up and say hi. I always looking forward to 228 00:11:22,980 --> 00:11:24,540 Rob Simmelkjaer: seeing folks on club night. 229 00:11:24,690 --> 00:11:29,730 Becs Gentry: Peloton's most advanced tread yet is here. The new Peloton cross- 230 00:11:29,730 --> 00:11:34,050 Becs Gentry: training series, Tread Plus, powered by Peloton IQ. Designed for 231 00:11:34,050 --> 00:11:37,800 Becs Gentry: runners who want top tier performance, it features premium hardware 232 00:11:37,830 --> 00:11:41,370 Becs Gentry: that makes every run and workout more efficient, effective, and 233 00:11:41,370 --> 00:11:46,350 Becs Gentry: motivating. And it accelerates your personal growth mile after mile. 234 00:11:46,950 --> 00:11:50,640 Becs Gentry: The rubberized slap belt cushions every single step and creates 235 00:11:50,640 --> 00:11:54,780 Becs Gentry: an energizing running space for each stride. And with strength 236 00:11:54,780 --> 00:11:58,380 Becs Gentry: workouts, you can stack right into your routine. You'll build 237 00:11:58,380 --> 00:12:02,339 Becs Gentry: lower body muscle to support stronger runs. With auto incline 238 00:12:02,340 --> 00:12:06,780 Becs Gentry: adjusting automatically to match instructor cues, your intensity stays exactly 239 00:12:06,780 --> 00:12:09,179 Becs Gentry: where it needs to be, so you can stay in 240 00:12:09,179 --> 00:12:13,410 Becs Gentry: the zone and focus on your workout. Experience our most 241 00:12:13,410 --> 00:12:18,870 Becs Gentry: advanced tread yet at onepeloton. com. Peloton, the official digital 242 00:12:18,870 --> 00:12:20,910 Becs Gentry: fitness partner of New York Road Runners. 243 00:12:21,690 --> 00:12:25,470 Rob Simmelkjaer: Dr. Jordan Metzl has spent decades at the intersection of 244 00:12:25,470 --> 00:12:29,250 Rob Simmelkjaer: medicine and running. As a sports medicine physician at New 245 00:12:29,250 --> 00:12:33,210 Rob Simmelkjaer: York's Hospital for Special Surgery, he's treated thousands of runners, 246 00:12:33,210 --> 00:12:36,929 Rob Simmelkjaer: and as a runner himself, he's completed dozens of marathons 247 00:12:36,929 --> 00:12:41,699 Rob Simmelkjaer: and multiple Ironman triathlons. His new book, Push, looks at 248 00:12:41,700 --> 00:12:45,929 Rob Simmelkjaer: why staying consistent with movement can be so difficult, even 249 00:12:45,929 --> 00:12:49,950 Rob Simmelkjaer: for people who already identify as active. Drawing on science, 250 00:12:49,950 --> 00:12:54,420 Rob Simmelkjaer: patients' stories and his own experiences, Metzl, Dr. Metzl, focuses 251 00:12:54,420 --> 00:12:58,080 Rob Simmelkjaer: on motivation, fear, and belief, and how they show up 252 00:12:58,170 --> 00:13:01,350 Rob Simmelkjaer: over years of running. Dr. Jordan Metzl also happens to 253 00:13:01,350 --> 00:13:05,069 Rob Simmelkjaer: be my doctor right now at HSS. And so, Doctor, 254 00:13:05,070 --> 00:13:07,170 Rob Simmelkjaer: it's a pleasure to have you on Set the Pace. Welcome. 255 00:13:07,950 --> 00:13:09,750 Dr. Metzl: Well, thank you so much. It's a pleasure to be 256 00:13:09,750 --> 00:13:12,000 Dr. Metzl: here, and I hope this is helpful for people as 257 00:13:12,000 --> 00:13:13,621 Dr. Metzl: they listen and hopefully run along in the process. 258 00:13:13,621 --> 00:13:15,870 Rob Simmelkjaer: I hope I get a free appointment for this podcast. We'll 259 00:13:15,870 --> 00:13:17,010 Rob Simmelkjaer: talk about that after the show. 260 00:13:17,280 --> 00:13:17,670 Dr. Metzl: Always. Always. 261 00:13:19,230 --> 00:13:22,770 Rob Simmelkjaer: It's great to have you on with us, and I've 262 00:13:23,130 --> 00:13:24,809 Rob Simmelkjaer: had a chance to come to some of your book 263 00:13:24,809 --> 00:13:27,270 Rob Simmelkjaer: launch events. You and I know each other pretty well. 264 00:13:27,570 --> 00:13:30,480 Rob Simmelkjaer: So I guess I want to start with the fundamental 265 00:13:30,480 --> 00:13:34,140 Rob Simmelkjaer: question, Dr. Metzl. Why? Why did you want to take 266 00:13:34,140 --> 00:13:37,620 Rob Simmelkjaer: the time out of your really busy schedule as a doctor, 267 00:13:38,040 --> 00:13:39,630 Rob Simmelkjaer: you do a lot of other things in the running 268 00:13:39,630 --> 00:13:42,900 Rob Simmelkjaer: community here in New York, to write a book right now? 269 00:13:44,520 --> 00:13:47,459 Dr. Metzl: Well, thank you so much for showing up for those 270 00:13:47,460 --> 00:13:49,740 Dr. Metzl: things. I mean, I feel like... This is actually my 271 00:13:50,100 --> 00:13:53,340 Dr. Metzl: fifth book about the intersection of medicine and fitness and 272 00:13:53,340 --> 00:13:56,250 Dr. Metzl: preventive health. And each of the previous four books have 273 00:13:56,250 --> 00:13:58,559 Dr. Metzl: been kind of somewhat specific, targeted to taking care of 274 00:13:58,559 --> 00:14:01,050 Dr. Metzl: your achy knees, or a book for runners, or a 275 00:14:01,050 --> 00:14:04,080 Dr. Metzl: book on the medicine of exercise in concept. But this 276 00:14:04,080 --> 00:14:06,780 Dr. Metzl: is the first book which is basically focusing on the 277 00:14:06,780 --> 00:14:09,809 Dr. Metzl: neck up, which is basically the brain. And the reason 278 00:14:09,809 --> 00:14:12,750 Dr. Metzl: I wanted to do that is that I see literally 279 00:14:12,750 --> 00:14:16,290 Dr. Metzl: thousands of people every year, in both my office and 280 00:14:16,290 --> 00:14:19,680 Dr. Metzl: in my fitness communities, around the idea of kind of they want to be 281 00:14:20,340 --> 00:14:22,320 Dr. Metzl: active and want to move. And what I've kind of 282 00:14:22,320 --> 00:14:25,320 Dr. Metzl: become increasingly interested in is what keeps them going, and 283 00:14:25,320 --> 00:14:28,320 Dr. Metzl: how, from my vantage point as a doctor, can I 284 00:14:28,320 --> 00:14:30,750 Dr. Metzl: help get them not only on the road and on 285 00:14:30,750 --> 00:14:32,640 Dr. Metzl: their field of choice, but keep them there? And that 286 00:14:32,640 --> 00:14:34,770 Dr. Metzl: really boils down to motivation. What do we know about 287 00:14:34,770 --> 00:14:38,340 Dr. Metzl: motivation? And I'll tell you, it's much more challenging than 288 00:14:38,340 --> 00:14:42,150 Dr. Metzl: looking at a torn ACL on an MRI. An ACL 289 00:14:42,150 --> 00:14:45,480 Dr. Metzl: shows up, it's torn, you have a torn ACL. Motivation 290 00:14:45,480 --> 00:14:49,560 Dr. Metzl: is so... It's slippery, because you don't even know exactly 291 00:14:49,560 --> 00:14:51,450 Dr. Metzl: what it is. Some people have it, they've had it, 292 00:14:51,450 --> 00:14:54,060 Dr. Metzl: they lose it, they regain it. It comes and goes 293 00:14:54,060 --> 00:14:58,020 Dr. Metzl: throughout our lives. And so it's a nebulous subject that 294 00:14:58,020 --> 00:14:59,760 Dr. Metzl: I find really interesting, so I wanted to kind of 295 00:14:59,760 --> 00:15:00,359 Dr. Metzl: learn more about it. 296 00:15:02,040 --> 00:15:06,150 Becs Gentry: It's so interesting. I've admired you from afar, as we've 297 00:15:06,150 --> 00:15:08,760 Becs Gentry: never really met in person, and read a lot of 298 00:15:08,760 --> 00:15:12,000 Becs Gentry: the things you've written. And as a runner who runs 299 00:15:12,000 --> 00:15:15,090 Becs Gentry: a lot of miles, both on camera and off camera, 300 00:15:15,930 --> 00:15:20,580 Becs Gentry: it's really incredible to have a physician of your caliber, 301 00:15:20,700 --> 00:15:25,620 Becs Gentry: and you're an athlete yourself, so you do get it. But 302 00:15:25,620 --> 00:15:28,950 Becs Gentry: to be putting out a book there, which is talking about 303 00:15:28,950 --> 00:15:35,730 Becs Gentry: the science behind the brain. And because perhaps you've seen a 304 00:15:36,420 --> 00:15:40,230 Becs Gentry: lot of people, I would guess, who know exercise matters 305 00:15:40,230 --> 00:15:44,520 Becs Gentry: and certain things do matter and still struggle to get 306 00:15:44,520 --> 00:15:48,960 Becs Gentry: it done, right? So, was there a certain runner or 307 00:15:48,960 --> 00:15:53,550 Becs Gentry: patient who changed how you personally thought or felt about 308 00:15:53,580 --> 00:15:56,220 Becs Gentry: motivation and helped you kind of craft and shape the 309 00:15:56,220 --> 00:15:57,360 Becs Gentry: ideas for this book? 310 00:15:57,600 --> 00:16:01,290 Dr. Metzl: Yeah, great question. Different than some of my other books, 311 00:16:01,290 --> 00:16:04,230 Dr. Metzl: which were very much like, all right, Patient X hurt 312 00:16:04,230 --> 00:16:06,360 Dr. Metzl: their knee, this is why their knee hurts, and this 313 00:16:06,360 --> 00:16:08,550 Dr. Metzl: is what we would do to fix their knee. This 314 00:16:08,550 --> 00:16:11,100 Dr. Metzl: was a much longer project. This book took about five 315 00:16:11,100 --> 00:16:13,320 Dr. Metzl: years to work on, and the reason it took so 316 00:16:13,350 --> 00:16:16,320 Dr. Metzl: long was that I wanted to try and pull patient 317 00:16:16,320 --> 00:16:19,560 Dr. Metzl: stories and try and learn from those patients' stories, and 318 00:16:19,560 --> 00:16:22,320 Dr. Metzl: to give the information I learned from those patients. The 319 00:16:22,320 --> 00:16:26,610 Dr. Metzl: book starts with a woman who basically lost her husband 320 00:16:27,000 --> 00:16:29,940 Dr. Metzl: and received a breast cancer diagnosis in a two- year 321 00:16:29,940 --> 00:16:36,060 Dr. Metzl: period of time, and she was profoundly depressed and she 322 00:16:36,060 --> 00:16:38,460 Dr. Metzl: basically was thinking like, this may be the end. And 323 00:16:38,460 --> 00:16:40,200 Dr. Metzl: so, what she did ism she tied on her shoes 324 00:16:40,200 --> 00:16:42,720 Dr. Metzl: and she went out the door and started walking. Then 325 00:16:42,720 --> 00:16:46,229 Dr. Metzl: she started slow jogging. Then she joined New York Road 326 00:16:46,230 --> 00:16:48,780 Dr. Metzl: Runners club, and eventually she ran her first marathon at 327 00:16:48,780 --> 00:16:52,560 Dr. Metzl: age 70. By her mid- 80s, she'd run 14 marathons 328 00:16:52,590 --> 00:16:56,430 Dr. Metzl: and is teaching a kettlebell class for 80- plus people, 80- year- old- 329 00:16:56,430 --> 00:16:59,250 Dr. Metzl: plus people. And the whole idea of her, and the 330 00:16:59,250 --> 00:17:01,320 Dr. Metzl: reason I start the book with her, is she is 331 00:17:01,320 --> 00:17:05,430 Dr. Metzl: the embodiment of motivation and the embodiment of my message, 332 00:17:05,430 --> 00:17:08,040 Dr. Metzl: which is that, listen, in the Exercise Cure, the book 333 00:17:08,040 --> 00:17:10,379 Dr. Metzl: I did 15 years ago, I went through the science 334 00:17:10,380 --> 00:17:13,650 Dr. Metzl: of the medicinal benefit of exercise and why it's so 335 00:17:13,650 --> 00:17:15,750 Dr. Metzl: beneficial for you. And I think people largely know it's 336 00:17:15,750 --> 00:17:18,240 Dr. Metzl: great for your brain, it's great for your heart, it's 337 00:17:18,240 --> 00:17:20,490 Dr. Metzl: great for your blood pressure, it's great for your cancer 338 00:17:20,490 --> 00:17:23,430 Dr. Metzl: prevention. People know that information now. The problem is, even 339 00:17:23,430 --> 00:17:25,859 Dr. Metzl: if they know it, how do they then start to 340 00:17:25,859 --> 00:17:27,449 Dr. Metzl: do it, and what can we get them to do 341 00:17:27,450 --> 00:17:29,490 Dr. Metzl: it? And that really taps into motivation. And so people 342 00:17:29,490 --> 00:17:32,369 Dr. Metzl: like her, and I start the book with her because 343 00:17:33,000 --> 00:17:35,430 Dr. Metzl: she's an exact example of what I want to talk 344 00:17:35,430 --> 00:17:39,180 Dr. Metzl: about, which is, listen, she was depressed and recovering from 345 00:17:39,180 --> 00:17:42,390 Dr. Metzl: breast cancer, and so she started walking and then started jogging 346 00:17:42,390 --> 00:17:44,970 Dr. Metzl: and then started becoming part of the Road Runners Club 347 00:17:44,970 --> 00:17:48,480 Dr. Metzl: community, and then started goal- setting, and then started inspiring 348 00:17:48,480 --> 00:17:51,149 Dr. Metzl: others. And it's a whole process of that wheel starting 349 00:17:51,150 --> 00:17:54,810 Dr. Metzl: to turn from a negative situation to a positive situation. 350 00:17:54,810 --> 00:17:58,050 Dr. Metzl: And that process is so interesting to me that I 351 00:17:58,050 --> 00:17:59,880 Dr. Metzl: wanted to learn more about the people that I was 352 00:17:59,880 --> 00:18:02,520 Dr. Metzl: seeing here every day, like John Smith with a hurt 353 00:18:02,520 --> 00:18:05,460 Dr. Metzl: knee. Yeah, it's his hurt knee, but it's really affecting 354 00:18:06,060 --> 00:18:07,679 Dr. Metzl: how he does everything else in his life. And that 355 00:18:07,680 --> 00:18:10,139 Dr. Metzl: becomes a really interesting discussion for me and something I want 356 00:18:10,290 --> 00:18:10,710 Dr. Metzl: to talk about. 357 00:18:10,950 --> 00:18:14,879 Rob Simmelkjaer: Yeah. Jordan, you know, because we've talked about it, and Becs 358 00:18:14,880 --> 00:18:18,389 Rob Simmelkjaer: knows, and everybody at New York Road Runners knows that this 359 00:18:18,390 --> 00:18:21,450 Rob Simmelkjaer: is a key area of focus at Road Runners right 360 00:18:21,450 --> 00:18:26,340 Rob Simmelkjaer: now, is this, the mental health benefits of being active 361 00:18:26,730 --> 00:18:31,470 Rob Simmelkjaer: and running. And I'm really interested in that patient's story 362 00:18:31,470 --> 00:18:35,670 Rob Simmelkjaer: that you just mentioned, and that moment that a person 363 00:18:35,670 --> 00:18:39,690 Rob Simmelkjaer: is experiencing depression, whatever's going on in their life that's 364 00:18:39,690 --> 00:18:43,830 Rob Simmelkjaer: causing them to feel that weight, and that first kind 365 00:18:43,830 --> 00:18:48,030 Rob Simmelkjaer: of decision, the first spark that gets them to move 366 00:18:48,030 --> 00:18:50,880 Rob Simmelkjaer: their bodies, right? Which you see so often, and this 367 00:18:50,880 --> 00:18:53,820 Rob Simmelkjaer: story is another example of that kind of flipping a 368 00:18:53,820 --> 00:18:56,760 Rob Simmelkjaer: switch, right? And all of a sudden, you create a 369 00:18:56,760 --> 00:19:00,480 Rob Simmelkjaer: little positive momentum that you can build on and build 370 00:19:00,480 --> 00:19:05,190 Rob Simmelkjaer: on and build on. And the cumulative effects of doing 371 00:19:05,190 --> 00:19:08,010 Rob Simmelkjaer: that over time. What do you think, for someone who's 372 00:19:08,010 --> 00:19:11,550 Rob Simmelkjaer: listening who is in that place right now, who needs 373 00:19:11,550 --> 00:19:13,830 Rob Simmelkjaer: that spark, maybe they had it and maybe they had 374 00:19:13,830 --> 00:19:16,530 Rob Simmelkjaer: an injury that's knocked them out for a while, maybe 375 00:19:16,740 --> 00:19:19,170 Rob Simmelkjaer: this winter is getting to them, and that's a lot 376 00:19:19,170 --> 00:19:21,540 Rob Simmelkjaer: of us right now, right? What can you say to 377 00:19:21,540 --> 00:19:25,230 Rob Simmelkjaer: them about finding that spark to kind of like get 378 00:19:25,230 --> 00:19:27,030 Rob Simmelkjaer: them moving again and flip that switch? 379 00:19:28,020 --> 00:19:30,840 Dr. Metzl: It's interesting, both in the book, I have an illustration, 380 00:19:30,840 --> 00:19:32,640 Dr. Metzl: and in the lectures I go out and give, I 381 00:19:32,640 --> 00:19:35,790 Dr. Metzl: have a video, and the video I have is of 382 00:19:35,850 --> 00:19:37,500 Dr. Metzl: about a three- year- old kid trying to get a 383 00:19:37,500 --> 00:19:39,900 Dr. Metzl: tractor tire off the ground, because his siblings are off 384 00:19:39,900 --> 00:19:42,480 Dr. Metzl: camera and he wants to get this tractor tire up 385 00:19:42,510 --> 00:19:45,750 Dr. Metzl: and roll it across the playground. And in the book, 386 00:19:45,750 --> 00:19:49,379 Dr. Metzl: I have that illustration of what I call the exercise 387 00:19:49,380 --> 00:19:52,380 Dr. Metzl: wheel. And the concept is the same, which is the 388 00:19:52,380 --> 00:19:55,530 Dr. Metzl: biggest amount of effort is getting that damn thing up 389 00:19:55,530 --> 00:19:58,380 Dr. Metzl: off the ground. And that's the hardest part, is getting 390 00:19:58,380 --> 00:20:00,930 Dr. Metzl: the wheel up and starting to turn. And once that 391 00:20:00,930 --> 00:20:03,660 Dr. Metzl: wheel starts to turn, there's almost like a follow on 392 00:20:03,660 --> 00:20:07,050 Dr. Metzl: effect of all of the positive behaviors which start to 393 00:20:07,050 --> 00:20:10,320 Dr. Metzl: feed on themselves. And so it's exactly like the momentum. 394 00:20:10,320 --> 00:20:12,300 Dr. Metzl: You can think of yourself like a ping pong ball 395 00:20:12,480 --> 00:20:14,550 Dr. Metzl: in a river that once you're in the river, just 396 00:20:14,550 --> 00:20:17,850 Dr. Metzl: everybody is pushing you along. And it can be frustrating, 397 00:20:17,850 --> 00:20:20,340 Dr. Metzl: because if you're someone like me and many of our 398 00:20:20,340 --> 00:20:24,930 Dr. Metzl: listeners who have been doing fantastic events with you guys 399 00:20:24,930 --> 00:20:27,869 Dr. Metzl: and others over decades, you may look and be like, oh my 400 00:20:27,869 --> 00:20:29,790 Dr. Metzl: God. Like, I was looking back, I'm like, I ran 401 00:20:29,790 --> 00:20:31,800 Dr. Metzl: a 3: 04 marathon. How the hell? I can't even 402 00:20:31,800 --> 00:20:34,710 Dr. Metzl: smell 3: 04 anymore. What do I do now? I'm like, 403 00:20:34,950 --> 00:20:37,410 Dr. Metzl: if I can break four hours, I'm so happy. So 404 00:20:37,470 --> 00:20:39,480 Dr. Metzl: I look back where I was, and it was so 405 00:20:39,480 --> 00:20:42,449 Dr. Metzl: easy, but then I think 15 years from now, I'll 406 00:20:42,480 --> 00:20:43,800 Dr. Metzl: give my left foot to be able to run as 407 00:20:43,800 --> 00:20:45,600 Dr. Metzl: fast as I am now. And you can focus on 408 00:20:45,600 --> 00:20:49,080 Dr. Metzl: I'm slower. Listen, the joy is just getting out and 409 00:20:49,080 --> 00:20:51,659 Dr. Metzl: being part of a community. And so, that idea of 410 00:20:51,660 --> 00:20:54,960 Dr. Metzl: getting that tractor tire up off the ground and starting 411 00:20:54,960 --> 00:20:58,350 Dr. Metzl: to roll is the real differentiator. Once that thing starts 412 00:20:58,350 --> 00:21:00,900 Dr. Metzl: to roll, it starts to really take on a life 413 00:21:00,900 --> 00:21:02,640 Dr. Metzl: of its own and keep rolling. And I love that 414 00:21:02,640 --> 00:21:04,650 Dr. Metzl: video and that concept, and it's a great question. 415 00:21:05,280 --> 00:21:09,929 Becs Gentry: Yeah. It's really interesting, from my perspective as somebody who 416 00:21:09,930 --> 00:21:15,840 Becs Gentry: is not qualified as a doctor of science, sport, anything, 417 00:21:16,109 --> 00:21:18,210 Becs Gentry: just a lot of years of practice and a lot 418 00:21:18,210 --> 00:21:22,650 Becs Gentry: of years of teaching, I find that we as instructors 419 00:21:22,650 --> 00:21:27,510 Becs Gentry: talk about motivation as confidence as a different word, really. 420 00:21:28,020 --> 00:21:30,000 Becs Gentry: And I love that analogy of the tractor, because it's 421 00:21:30,000 --> 00:21:33,000 Becs Gentry: sort of like, I used this analogy the other day 422 00:21:33,000 --> 00:21:39,600 Becs Gentry: of you can't expect confidence to be the most impressive 423 00:21:39,900 --> 00:21:44,940 Becs Gentry: thing. Good doesn't mean impressive, right? You can't say that 424 00:21:44,940 --> 00:21:49,590 Becs Gentry: you're good at running if you run only 26. 2 425 00:21:49,590 --> 00:21:53,490 Becs Gentry: miles. That's not it. And I use the analogy of 426 00:21:53,730 --> 00:21:57,210 Becs Gentry: if you want to learn guitar, you're not going to 427 00:21:57,510 --> 00:22:01,770 Becs Gentry: associate good with being able to play the whole, I don't 428 00:22:01,950 --> 00:22:06,180 Becs Gentry: know, Beatles, whatever, Lucy in the Sky with Diamonds song. Good is 429 00:22:06,180 --> 00:22:10,290 Becs Gentry: playing one chord really, really well. So, why is it 430 00:22:10,290 --> 00:22:14,760 Becs Gentry: not just good for running is lacing up and doing 431 00:22:15,090 --> 00:22:18,540 Becs Gentry: five meters of running? And I love that, that motivation 432 00:22:18,540 --> 00:22:21,600 Becs Gentry: is... I love that, the tractor, the wheel, just getting up. 433 00:22:22,140 --> 00:22:23,850 Dr. Metzl: Getting it up and getting it going. And in my 434 00:22:23,850 --> 00:22:30,060 Dr. Metzl: world, I talk about the holy grail of fitness is compliance, and the 435 00:22:30,060 --> 00:22:34,649 Dr. Metzl: holy grail of compliance is smiling. If you look at 436 00:22:34,650 --> 00:22:39,149 Dr. Metzl: all these fitness and wellness influencers that are kind of 437 00:22:39,150 --> 00:22:42,480 Dr. Metzl: all over social media, and the one thing I'm really 438 00:22:42,480 --> 00:22:45,389 Dr. Metzl: struck by, none of these damn people are smiling. They 439 00:22:45,390 --> 00:22:47,609 Dr. Metzl: have great muscles, they look good, they're jacked up, but 440 00:22:47,609 --> 00:22:51,840 Dr. Metzl: they're not happy. If you go to a Road Runners Club race or any running 441 00:22:51,840 --> 00:22:56,280 Dr. Metzl: event, everybody's having a great, smiling. I cannot emphasize enough 442 00:22:56,280 --> 00:23:01,800 Dr. Metzl: how actually smiling, it will keep people involved, not because 443 00:23:01,800 --> 00:23:04,109 Dr. Metzl: you'll have great biceps or whatever, just because you're out 444 00:23:04,109 --> 00:23:08,100 Dr. Metzl: being healthy, that the benefit of health is moving and the 445 00:23:08,100 --> 00:23:10,980 Dr. Metzl: benefit of moving is community. And I just feel like 446 00:23:10,980 --> 00:23:13,500 Dr. Metzl: that's a piece that is lost on these discussions of 447 00:23:13,500 --> 00:23:16,290 Dr. Metzl: like, maximize your protein intake and do your red light 448 00:23:16,290 --> 00:23:19,830 Dr. Metzl: therapy and all this other crap. The real benefit is 449 00:23:19,830 --> 00:23:21,990 Dr. Metzl: being part of a community and smiling, and that's what 450 00:23:22,230 --> 00:23:24,510 Dr. Metzl: will keep people coming, going out. And that's why people come 451 00:23:24,540 --> 00:23:28,050 Dr. Metzl: out in January and February when it's like 10 degrees, 452 00:23:28,320 --> 00:23:30,510 Dr. Metzl: it's because they're part of a community and they like 453 00:23:30,510 --> 00:23:32,880 Dr. Metzl: it. It's a positive reinforcement. And that's all about getting 454 00:23:33,270 --> 00:23:35,129 Dr. Metzl: that tractor tire up off the ground in the first place. 455 00:23:35,340 --> 00:23:37,740 Becs Gentry: It really is. Isn't it proven though that smiling, like 456 00:23:37,740 --> 00:23:41,640 Becs Gentry: scientifically proven that smiling, it doesn't mean you're " happy," quote 457 00:23:41,640 --> 00:23:44,160 Becs Gentry: unquote, but if you use the muscles to smile, it 458 00:23:44,160 --> 00:23:47,221 Becs Gentry: actually makes your perceived effort drop down when you're working out. 459 00:23:47,221 --> 00:23:50,190 Dr. Metzl: Yeah, that's functionality, definitely. And so you see a lot 460 00:23:50,190 --> 00:23:54,119 Dr. Metzl: of, from Kipchoge down, smiling. It never seems to work 461 00:23:54,119 --> 00:23:55,560 Dr. Metzl: very well for me, but I fake it, but that's 462 00:23:55,560 --> 00:24:01,619 Dr. Metzl: fine. But I'm talking about smiling, the smile of just 463 00:24:01,619 --> 00:24:04,619 Dr. Metzl: feeling like I'm part of something that brings me joy. 464 00:24:04,619 --> 00:24:07,260 Dr. Metzl: And I just can't emphasize enough. And that's why I tell 465 00:24:07,260 --> 00:24:09,180 Dr. Metzl: people, listen, what I want you to do is something 466 00:24:09,180 --> 00:24:13,379 Dr. Metzl: you like to do, be that running, swimming, yoga, whatever 467 00:24:13,380 --> 00:24:16,260 Dr. Metzl: it is, that if you're smiling, you're much more likely 468 00:24:16,260 --> 00:24:17,760 Dr. Metzl: to be consistent with what you're doing. 469 00:24:18,510 --> 00:24:18,780 Becs Gentry: Yeah. 470 00:24:18,840 --> 00:24:22,020 Rob Simmelkjaer: Dr. Metzl, you were just talking about, and I've heard 471 00:24:22,020 --> 00:24:24,869 Rob Simmelkjaer: you talk about some of the longevity experts out there, 472 00:24:24,869 --> 00:24:27,750 Rob Simmelkjaer: right? Which are people who are really focused on living 473 00:24:27,750 --> 00:24:31,859 Rob Simmelkjaer: longer, right? And people have all kinds of theories about 474 00:24:32,220 --> 00:24:37,050 Rob Simmelkjaer: how to achieve longevity. Maybe it's intermittent fasting, or maybe 475 00:24:37,050 --> 00:24:40,410 Rob Simmelkjaer: it's sleeping in a hyperbaric chamber, whatever it is. You- 476 00:24:42,000 --> 00:24:42,119 Becs Gentry: You don't do that, Rob? 477 00:24:42,240 --> 00:24:45,359 Rob Simmelkjaer: I haven't gotten into that yet. I thought about it, 478 00:24:45,359 --> 00:24:49,530 Rob Simmelkjaer: but it just doesn't seem like the return is there 479 00:24:49,530 --> 00:24:51,750 Rob Simmelkjaer: for that. I don't know. We'll see. Maybe Jordan can 480 00:24:51,750 --> 00:24:54,630 Rob Simmelkjaer: give me some ideas. But you have this idea of 481 00:24:54,630 --> 00:24:58,980 Rob Simmelkjaer: health span, right? What's the difference between a lifespan and 482 00:24:58,980 --> 00:25:00,119 Rob Simmelkjaer: what you call health span? 483 00:25:01,109 --> 00:25:03,390 Dr. Metzl: Yeah. So I try and go into that in detail 484 00:25:03,390 --> 00:25:05,520 Dr. Metzl: at the beginning of Push, because I want people to 485 00:25:05,520 --> 00:25:10,140 Dr. Metzl: understand these different terms, because everybody hears about longevity, years 486 00:25:10,140 --> 00:25:15,900 Dr. Metzl: lived, and health span is years lived during health. Muscle 487 00:25:15,900 --> 00:25:18,750 Dr. Metzl: span is maintaining your muscle mass, which is very important. 488 00:25:19,380 --> 00:25:21,480 Dr. Metzl: But we've heard a lot about this kind of longevity. 489 00:25:21,480 --> 00:25:23,910 Dr. Metzl: I want to maximize longevity. And I find that quite 490 00:25:23,910 --> 00:25:29,310 Dr. Metzl: ironic, because in the last 150 years, we've done amazing 491 00:25:29,490 --> 00:25:33,000 Dr. Metzl: things at extending people's longevity. The average lifespan used to be 492 00:25:33,060 --> 00:25:36,570 Dr. Metzl: about 42, 43 years old until the beginning of the 1800s, 493 00:25:36,570 --> 00:25:41,010 Dr. Metzl: so about 150, 160 years ago, and then clean water and 494 00:25:41,790 --> 00:25:46,530 Dr. Metzl: food and vaccines and antibiotics really changed this. So now 495 00:25:46,530 --> 00:25:49,139 Dr. Metzl: we've got double the life expectancy, almost 80 years old. 496 00:25:50,700 --> 00:25:53,760 Dr. Metzl: So the longevity movement, maybe it's like people that want 497 00:25:53,760 --> 00:25:57,300 Dr. Metzl: to go faster around Central Park on their expensive bike. 498 00:25:57,300 --> 00:25:59,790 Dr. Metzl: The bike may make a small bit of difference, but 499 00:25:59,790 --> 00:26:02,909 Dr. Metzl: the vast majority is actually you, in your legs and 500 00:26:02,910 --> 00:26:05,760 Dr. Metzl: your body and your condition. Longevity is a lot about 501 00:26:05,760 --> 00:26:08,040 Dr. Metzl: the things that have got us to this point. What 502 00:26:08,040 --> 00:26:10,980 Dr. Metzl: I want to focus on is healthy longevity, or health 503 00:26:10,980 --> 00:26:14,609 Dr. Metzl: span, meaning I want you to maximize the years where 504 00:26:14,609 --> 00:26:18,419 Dr. Metzl: you are healthy. And we can do so much to 505 00:26:18,420 --> 00:26:23,429 Dr. Metzl: basically shape that discussion and keep people healthy through diet 506 00:26:23,520 --> 00:26:26,369 Dr. Metzl: and sleep and regular exercise and being part of a 507 00:26:26,369 --> 00:26:28,889 Dr. Metzl: community, and all these things that we know, which are 508 00:26:28,890 --> 00:26:32,550 Dr. Metzl: free, by the way, and we know can tremendously affect 509 00:26:32,550 --> 00:26:36,210 Dr. Metzl: healthy longevity. The problem we're running into is what's called 510 00:26:36,210 --> 00:26:38,730 Dr. Metzl: the health span- lifespan gap, which is the number of 511 00:26:38,730 --> 00:26:42,390 Dr. Metzl: years where people keep living in poor health is getting 512 00:26:42,420 --> 00:26:45,030 Dr. Metzl: longer, not shorter, in the United States. And so, I 513 00:26:45,030 --> 00:26:46,919 Dr. Metzl: want people to think about what can I do? And 514 00:26:46,920 --> 00:26:49,709 Dr. Metzl: so, I go through different patient stories, such as the 515 00:26:49,710 --> 00:26:52,560 Dr. Metzl: guy who I just saw about a month ago now, 516 00:26:52,800 --> 00:26:55,800 Dr. Metzl: who's 91, that's out in Central Park every single day 517 00:26:55,800 --> 00:26:58,770 Dr. Metzl: moving around, walking. He rides his exercise bike at home. 518 00:26:58,830 --> 00:27:01,290 Dr. Metzl: He is on zero medications. He's what we call a super- 519 00:27:01,290 --> 00:27:06,000 Dr. Metzl: ager. He's basically, he's living on no medication, very active. 520 00:27:06,150 --> 00:27:09,510 Dr. Metzl: And these super ages are people between the ages of 80 and 100 521 00:27:09,960 --> 00:27:13,830 Dr. Metzl: who have no chronic disease compared to controls. Most people 522 00:27:13,830 --> 00:27:16,020 Dr. Metzl: over 80 have two or more chronic diseases. And so, 523 00:27:16,230 --> 00:27:18,780 Dr. Metzl: there was a study looking at their genome sequencing. Were 524 00:27:18,810 --> 00:27:22,109 Dr. Metzl: they genetically different because they were living so long so healthily? 525 00:27:22,560 --> 00:27:25,530 Dr. Metzl: And people thought, yeah, well, you're just genetically superior, that's 526 00:27:25,530 --> 00:27:27,450 Dr. Metzl: why. But in fact, that's not true at all, that 527 00:27:27,450 --> 00:27:31,080 Dr. Metzl: these super- agers have no genomic difference from the average 528 00:27:31,080 --> 00:27:34,590 Dr. Metzl: person. What they have different are habits, and the idea 529 00:27:34,590 --> 00:27:38,280 Dr. Metzl: of being consistent with movement and community and smiling and 530 00:27:38,280 --> 00:27:41,220 Dr. Metzl: sleeping and eating and all those things. There's no guarantee 531 00:27:41,220 --> 00:27:42,840 Dr. Metzl: you're going to live one day longer, but the idea 532 00:27:42,840 --> 00:27:45,570 Dr. Metzl: is maximizing your healthy longevity, and I think there's a lot we can 533 00:27:45,570 --> 00:27:47,190 Dr. Metzl: think about in that realm. 534 00:27:47,369 --> 00:27:53,490 Becs Gentry: That's incredibly interesting, and I've never sort of heard them 535 00:27:53,490 --> 00:27:58,050 Becs Gentry: put like that. It's similar, but so not, in a 536 00:27:58,050 --> 00:28:02,639 Becs Gentry: way. And we are flooded with longevity experts. If you 537 00:28:02,640 --> 00:28:04,980 Becs Gentry: can't see me, I'm air quoting " experts" because there's a 538 00:28:04,980 --> 00:28:09,869 Becs Gentry: few people out there who put that facade on. And 539 00:28:10,800 --> 00:28:14,700 Becs Gentry: to me, it sets up people for disappointment and failure, 540 00:28:14,760 --> 00:28:18,690 Becs Gentry: the more things you add, when, from what I'm hearing 541 00:28:18,690 --> 00:28:23,340 Becs Gentry: from you, it's actually quite simple, really. It's getting the 542 00:28:23,340 --> 00:28:26,310 Becs Gentry: motivation to get out there and move and smile, and 543 00:28:26,340 --> 00:28:30,690 Becs Gentry: just get your body functioning in quite a... I don't want to 544 00:28:30,690 --> 00:28:33,449 Becs Gentry: say basic, but my brain's failing me for a better 545 00:28:33,450 --> 00:28:36,540 Becs Gentry: word right now, but a basic manner. We're not telling 546 00:28:36,540 --> 00:28:38,790 Becs Gentry: people to go and run miles every day. Walk around 547 00:28:38,790 --> 00:28:42,660 Becs Gentry: Central Park like that gentleman does, and he's aging gracefully, 548 00:28:42,660 --> 00:28:45,090 Becs Gentry: and not that we don't know this, but probably not 549 00:28:45,090 --> 00:28:47,220 Becs Gentry: sleeping in a hyperbaric chamber and putting his red light 550 00:28:47,220 --> 00:28:48,390 Becs Gentry: mask on every night. 551 00:28:49,740 --> 00:28:50,610 Dr. Metzl: Correct. He's not. I can vouch for that. 552 00:28:53,970 --> 00:28:56,580 Becs Gentry: So let's talk about the motivation, the side of things 553 00:28:56,580 --> 00:28:59,790 Becs Gentry: that people are probably going to look to Push, your 554 00:28:59,790 --> 00:29:05,070 Becs Gentry: book, for, Dr. Jordan, because as a runner yourself, have 555 00:29:05,070 --> 00:29:08,940 Becs Gentry: you actually ever gone through a period of time when 556 00:29:09,000 --> 00:29:13,470 Becs Gentry: running did not feel fun for you, and when you didn't 557 00:29:13,530 --> 00:29:15,780 Becs Gentry: want to go out or you didn't have that motivation 558 00:29:15,780 --> 00:29:18,420 Becs Gentry: to get out and smile and do it? And what did you learn 559 00:29:18,420 --> 00:29:19,740 Becs Gentry: from it if that happened? 560 00:29:20,340 --> 00:29:24,630 Dr. Metzl: All the time. The idea of titling the book Push was that I wanted people to 561 00:29:24,630 --> 00:29:27,750 Dr. Metzl: think about learning to evaluate their motivation and learn to 562 00:29:27,750 --> 00:29:34,530 Dr. Metzl: push themselves physically, psychologically and physiologically, so three different things. 563 00:29:35,070 --> 00:29:37,980 Dr. Metzl: So physically, being able to kind of push their body, 564 00:29:38,310 --> 00:29:40,410 Dr. Metzl: and the reason I talk about that is that we 565 00:29:40,410 --> 00:29:43,500 Dr. Metzl: know that if you build and maintain your skeletal muscle 566 00:29:43,500 --> 00:29:47,010 Dr. Metzl: mass across your lifespan, called your muscle span, that is 567 00:29:47,010 --> 00:29:50,490 Dr. Metzl: linked to kind of healthier longevity and healthy longevity going 568 00:29:50,490 --> 00:29:54,270 Dr. Metzl: forward. If you push yourself psychologically, I deeply believe that 569 00:29:54,330 --> 00:29:57,750 Dr. Metzl: those pushes teach people how to push in all aspects 570 00:29:57,750 --> 00:30:01,110 Dr. Metzl: of their life, so in job and in relationships and 571 00:30:01,110 --> 00:30:04,620 Dr. Metzl: in their life in general. So learning to basically become 572 00:30:04,620 --> 00:30:09,960 Dr. Metzl: comfortable being uncomfortable is very important. And then physiologically, we 573 00:30:09,960 --> 00:30:14,250 Dr. Metzl: increasingly know that exercise intensity, why is it that if you 574 00:30:14,250 --> 00:30:18,750 Dr. Metzl: do kind of half mile repeats around the reservoir and 575 00:30:18,750 --> 00:30:21,780 Dr. Metzl: you're like, this sucks, but you're huffing and puffing and 576 00:30:21,780 --> 00:30:23,910 Dr. Metzl: you're training, and then when you start running a pace, 577 00:30:23,970 --> 00:30:25,290 Dr. Metzl: it's like, oh my God, I feel so much better 578 00:30:25,290 --> 00:30:29,340 Dr. Metzl: because you are physiologically pushing your training to make your 579 00:30:29,340 --> 00:30:32,550 Dr. Metzl: race pace easier because you start pushing your physiology. So 580 00:30:32,550 --> 00:30:36,030 Dr. Metzl: it's kind of physical, mental and physiologic pushing. And so, 581 00:30:36,480 --> 00:30:38,850 Dr. Metzl: the idea of push is learning how to push yourself 582 00:30:38,850 --> 00:30:41,700 Dr. Metzl: in all those different categories. That being said, to your 583 00:30:41,700 --> 00:30:44,130 Dr. Metzl: question, I have a lot of times when I'm like, 584 00:30:44,130 --> 00:30:46,860 Dr. Metzl: dude, I just do not feel like doing this. And that's 585 00:30:46,860 --> 00:30:51,990 Dr. Metzl: where, for me, I've found that things like many of 586 00:30:51,990 --> 00:30:55,860 Dr. Metzl: the running organizations around the world do a marathon, maybe 587 00:30:55,860 --> 00:30:58,200 Dr. Metzl: a half- marathon and that's it. But the beauty of 588 00:30:59,040 --> 00:31:02,580 Dr. Metzl: New York Road Runners Club is that we have events 589 00:31:02,850 --> 00:31:05,940 Dr. Metzl: almost every week, all year long. Nobody gets that. And so, 590 00:31:06,360 --> 00:31:08,280 Dr. Metzl: to be able to do that and to have those 591 00:31:08,280 --> 00:31:11,070 Dr. Metzl: things, giving yourself a little goal means, all right, I 592 00:31:11,070 --> 00:31:12,810 Dr. Metzl: got this 10K coming. I've got the New York City 593 00:31:12,810 --> 00:31:15,300 Dr. Metzl: Half coming up. I want to make sure I don't 594 00:31:15,360 --> 00:31:19,380 Dr. Metzl: totally mess the bed. I have that goal coming up. 595 00:31:19,380 --> 00:31:20,940 Dr. Metzl: I want to make sure I'm somewhat ready for that. And 596 00:31:21,000 --> 00:31:23,760 Dr. Metzl: so, giving yourself a small goal for me has been 597 00:31:23,760 --> 00:31:25,680 Dr. Metzl: very, very helpful, and for a number of my patients as 598 00:31:25,680 --> 00:31:27,360 Dr. Metzl: well. It does not have to be a running goal, 599 00:31:27,540 --> 00:31:29,010 Dr. Metzl: though for me it is. It's just some kind of 600 00:31:29,010 --> 00:31:30,990 Dr. Metzl: goal. And that's what I've used to help get me 601 00:31:30,990 --> 00:31:32,521 Dr. Metzl: over these kind of motivational troughs in my life. 602 00:31:32,521 --> 00:31:35,400 Rob Simmelkjaer: Yeah, absolutely. We'd love to get back to having an 603 00:31:35,400 --> 00:31:37,950 Rob Simmelkjaer: event just about every week, if we could stop canceling 604 00:31:37,950 --> 00:31:41,400 Rob Simmelkjaer: every weekend because of this extreme cold weather. That would 605 00:31:41,400 --> 00:31:42,840 Rob Simmelkjaer: be nice. Hopefully. 606 00:31:42,840 --> 00:31:43,320 Dr. Metzl: It's coming. 607 00:31:43,320 --> 00:31:44,880 Becs Gentry: Back to virtual races, Rob. 608 00:31:45,780 --> 00:31:51,780 Rob Simmelkjaer: Exactly. It's been a rough winter. Jordan, you talk also 609 00:31:51,780 --> 00:31:57,870 Rob Simmelkjaer: in Push about literally that idea of pushing ourselves a 610 00:31:57,870 --> 00:32:01,320 Rob Simmelkjaer: little harder, closer to the limits. And this is something 611 00:32:01,320 --> 00:32:03,900 Rob Simmelkjaer: that I find interesting. We've talked about it over the 612 00:32:03,900 --> 00:32:08,940 Rob Simmelkjaer: years on this podcast. The difference between, okay, movement, which 613 00:32:08,940 --> 00:32:12,810 Rob Simmelkjaer: is great. And we had a New York Times journalist on 614 00:32:12,810 --> 00:32:16,650 Rob Simmelkjaer: once who had written an article about the difference between 615 00:32:16,650 --> 00:32:19,980 Rob Simmelkjaer: walking and running. And she said, and I've heard you 616 00:32:19,980 --> 00:32:22,890 Rob Simmelkjaer: say, that there's a huge step up in terms of 617 00:32:22,890 --> 00:32:26,250 Rob Simmelkjaer: the likelihood of you're living a healthy life. If you 618 00:32:26,250 --> 00:32:29,070 Rob Simmelkjaer: go from sitting on the couch to walking, that's a 619 00:32:29,070 --> 00:32:34,080 Rob Simmelkjaer: huge improvement, just moving, and moving your body. But what 620 00:32:34,080 --> 00:32:40,200 Rob Simmelkjaer: about that additional benefit that we get from pushing ourselves 621 00:32:40,470 --> 00:32:43,440 Rob Simmelkjaer: to the limit of our exertion, even if it's just 622 00:32:43,440 --> 00:32:46,500 Rob Simmelkjaer: for short periods of time? Can you talk about that 623 00:32:46,500 --> 00:32:48,690 Rob Simmelkjaer: a little bit and what that does for us when 624 00:32:48,690 --> 00:32:51,360 Rob Simmelkjaer: we really push ourselves and our heart rates up to 625 00:32:51,360 --> 00:32:52,650 Rob Simmelkjaer: something close to our max? 626 00:32:53,580 --> 00:32:57,030 Dr. Metzl: Absolutely. Great question. First of all, from a health point 627 00:32:57,030 --> 00:32:58,710 Dr. Metzl: of view, there's two things, just kind of health and fitness. 628 00:32:58,710 --> 00:33:00,810 Dr. Metzl: From a health point of view, going from being a 629 00:33:00,810 --> 00:33:05,250 Dr. Metzl: potato on the couch to walking is the biggest delta 630 00:33:05,250 --> 00:33:08,130 Dr. Metzl: in terms of health metrics in general. So heart disease, 631 00:33:08,130 --> 00:33:13,500 Dr. Metzl: cancer, diabetes, neurodegenerative diseases like Alzheimer's, those things, from nothing 632 00:33:13,530 --> 00:33:16,590 Dr. Metzl: to something, that's the biggest difference. And we used to 633 00:33:16,590 --> 00:33:21,150 Dr. Metzl: think that going from moderate intensity, like walking or slow 634 00:33:21,150 --> 00:33:23,340 Dr. Metzl: jogging, and there are kind of the several zones of training, 635 00:33:23,340 --> 00:33:25,680 Dr. Metzl: maybe some of the listeners are familiar with their training 636 00:33:25,680 --> 00:33:27,840 Dr. Metzl: zones, but I like to break it down into like, 637 00:33:27,840 --> 00:33:30,959 Dr. Metzl: I can talk comfortably, zone one, I can huff and 638 00:33:30,960 --> 00:33:33,000 Dr. Metzl: puff a bit, but I can still have a conversation, 639 00:33:33,030 --> 00:33:36,600 Dr. Metzl: kind of marathon pace, zone two, and I'm like, don't 640 00:33:36,600 --> 00:33:38,160 Dr. Metzl: talk to me, I'm going to puke, that's zone three. 641 00:33:38,340 --> 00:33:40,560 Dr. Metzl: Those are the kind of three zones, mild, moderate, and intense. 642 00:33:41,010 --> 00:33:43,440 Dr. Metzl: And we used to think that basically, if you were 643 00:33:43,440 --> 00:33:46,950 Dr. Metzl: in this kind of moderate zone, or mild to moderate 644 00:33:46,950 --> 00:33:50,010 Dr. Metzl: zone, that 150 minutes per week of exercise, 30 minutes 645 00:33:50,010 --> 00:33:53,160 Dr. Metzl: a day, walking, slow jogging, and then if you did intense 646 00:33:53,160 --> 00:33:55,110 Dr. Metzl: exercise, it was kind of a two to one conversion, 647 00:33:55,110 --> 00:33:58,560 Dr. Metzl: meaning that if you did something like burpees or sprinting, 648 00:33:58,620 --> 00:34:00,960 Dr. Metzl: you could do half the amount of time. And that 649 00:34:00,960 --> 00:34:04,830 Dr. Metzl: idea was based on the relative energy expenditure, called the 650 00:34:04,830 --> 00:34:08,160 Dr. Metzl: MET, which is used to calculate how much energy you 651 00:34:08,250 --> 00:34:10,620 Dr. Metzl: spend. It turns out that from a health point of 652 00:34:10,620 --> 00:34:13,530 Dr. Metzl: view, and this study just came out recently, looking at 653 00:34:13,590 --> 00:34:17,160 Dr. Metzl: the energy expenditure and the effects of health, and it 654 00:34:17,160 --> 00:34:20,160 Dr. Metzl: turns out there's like a six to one for metabolic 655 00:34:20,160 --> 00:34:23,100 Dr. Metzl: disease and heart disease prevention, meaning that if you're intense, 656 00:34:23,100 --> 00:34:26,730 Dr. Metzl: it's six times more valuable for disease prevention, not two 657 00:34:26,730 --> 00:34:28,739 Dr. Metzl: or three times more. So the whole idea of exercise 658 00:34:28,739 --> 00:34:32,910 Dr. Metzl: intensity is that intensity from a health outcome is very 659 00:34:32,910 --> 00:34:36,840 Dr. Metzl: beneficial, even different than just walking, better than nothing. Getting 660 00:34:36,840 --> 00:34:40,590 Dr. Metzl: your heart rate up much better than just doing a 661 00:34:40,590 --> 00:34:42,870 Dr. Metzl: slow, steady state. So I want people to think about, 662 00:34:42,870 --> 00:34:45,090 Dr. Metzl: how can I get my heart rate up during the 663 00:34:45,090 --> 00:34:50,820 Dr. Metzl: day? There's a concept called variable intensity lifestyle physical activity 664 00:34:51,030 --> 00:34:54,270 Dr. Metzl: or VILPA. And that acronym is basically, how do I 665 00:34:54,270 --> 00:34:56,610 Dr. Metzl: get my heart rate up during the day? It doesn't 666 00:34:56,610 --> 00:34:57,989 Dr. Metzl: have to be exercise. It means like, I take the 667 00:34:57,989 --> 00:35:00,360 Dr. Metzl: stairs at work, or I get to a red light 668 00:35:00,360 --> 00:35:03,629 Dr. Metzl: and I do squats, or air squats at work when 669 00:35:03,630 --> 00:35:05,910 Dr. Metzl: I'm sitting around for a while. Just getting your heart 670 00:35:05,910 --> 00:35:08,010 Dr. Metzl: rate up for little periods of time throughout the day, 671 00:35:08,010 --> 00:35:12,090 Dr. Metzl: it adds up and that's very beneficial. We increasingly recognize 672 00:35:12,090 --> 00:35:16,650 Dr. Metzl: these exercise snacks, or small bouts of exercise, can be 673 00:35:16,650 --> 00:35:20,430 Dr. Metzl: much more impactful than we previously realized. And so, thinking 674 00:35:20,430 --> 00:35:22,350 Dr. Metzl: about that around this idea of starting to get my 675 00:35:22,350 --> 00:35:24,719 Dr. Metzl: heart rate up, both with my training and with my 676 00:35:24,719 --> 00:35:28,680 Dr. Metzl: daily activities. So I want people to be comfortable thinking 677 00:35:28,680 --> 00:35:30,989 Dr. Metzl: about, how do I start pushing my heart rate? How 678 00:35:30,989 --> 00:35:32,670 Dr. Metzl: do I do my cat hill repeats, even though it 679 00:35:32,670 --> 00:35:34,050 Dr. Metzl: sucks and I want to throw up at the top? 680 00:35:34,380 --> 00:35:38,100 Dr. Metzl: Because that idea of getting comfortable being uncomfortable, pushing your 681 00:35:38,100 --> 00:35:41,549 Dr. Metzl: physiology, is very important, not only for your run performance, 682 00:35:41,550 --> 00:35:43,410 Dr. Metzl: but I think for your overall fitness and/ or health 683 00:35:43,410 --> 00:35:43,589 Dr. Metzl: as well. 684 00:35:43,589 --> 00:35:47,790 Rob Simmelkjaer: Yeah. And you mentioned the cat hill repeats, and for runners, 685 00:35:47,790 --> 00:35:50,550 Rob Simmelkjaer: right, that to me is a big part of the 686 00:35:50,550 --> 00:35:53,969 Rob Simmelkjaer: takeaway, is you'll have some coaches who will give a 687 00:35:53,969 --> 00:35:56,580 Rob Simmelkjaer: workout and say, " Hey, I want you to run 30 688 00:35:56,580 --> 00:35:59,430 Rob Simmelkjaer: minutes, whatever at such and such pace," but maybe add 689 00:35:59,430 --> 00:36:01,890 Rob Simmelkjaer: in those, what they'll call strides at the end, right? 690 00:36:01,890 --> 00:36:05,340 Rob Simmelkjaer: Just give me 10 really hard strides, or give me 691 00:36:05,340 --> 00:36:08,850 Rob Simmelkjaer: something really hard here and there, right? Just that little bit 692 00:36:08,850 --> 00:36:14,040 Rob Simmelkjaer: of push, and the impact that that can have above 693 00:36:14,040 --> 00:36:16,020 Rob Simmelkjaer: and beyond what you're doing on a typical run. 694 00:36:17,850 --> 00:36:20,190 Dr. Metzl: And I think that piece, by the way, Rob and Becs, 695 00:36:20,730 --> 00:36:23,670 Dr. Metzl: that's where the community piece comes in, because I've been 696 00:36:23,670 --> 00:36:26,160 Dr. Metzl: teaching these fitness communities now for 15 years in addition 697 00:36:26,160 --> 00:36:29,460 Dr. Metzl: to my other stuff, and what I've noticed is that 698 00:36:30,420 --> 00:36:32,130 Dr. Metzl: people, no matter if they say like, " I want to 699 00:36:32,130 --> 00:36:35,400 Dr. Metzl: do three sets of 10 burpees," and you say you want 700 00:36:35,400 --> 00:36:38,850 Dr. Metzl: to do it, but it's impossible to do it consistently 701 00:36:38,850 --> 00:36:41,160 Dr. Metzl: with intensity by yourself. You may say you want it, but you get 702 00:36:41,160 --> 00:36:42,989 Dr. Metzl: to the first set and you're like, " Forget it. I'll just do like 703 00:36:42,989 --> 00:36:45,480 Dr. Metzl: five." But if there's people around you... So what I 704 00:36:45,480 --> 00:36:48,420 Dr. Metzl: have started doing in my classes is I'll have one 705 00:36:48,660 --> 00:36:51,239 Dr. Metzl: burper and I'll have one yeller. And basically, if you're 706 00:36:51,239 --> 00:36:53,400 Dr. Metzl: in a partner with somebody, one person's doing burpees, one 707 00:36:53,400 --> 00:36:55,469 Dr. Metzl: person is literally kneeling on the ground in front of 708 00:36:55,469 --> 00:36:59,370 Dr. Metzl: them, screaming their name. And people knock off those 10 709 00:36:59,550 --> 00:37:01,620 Dr. Metzl: much easier when they're accountable to somebody else and they're 710 00:37:01,620 --> 00:37:05,069 Dr. Metzl: part of a group. And so, those kind of dynamics are 711 00:37:05,070 --> 00:37:08,940 Dr. Metzl: in play with all types of communal involvement, and the 712 00:37:08,940 --> 00:37:12,090 Dr. Metzl: idea of pushing yourself becomes much easier. That's why I'm 713 00:37:12,090 --> 00:37:14,550 Dr. Metzl: a big fan of group activities as a big piece 714 00:37:14,550 --> 00:37:16,380 Dr. Metzl: of this idea of learning to push yourself, because it 715 00:37:16,380 --> 00:37:19,200 Dr. Metzl: just becomes much easier in a group to push. 716 00:37:19,650 --> 00:37:24,930 Becs Gentry: Absolutely. Okay, we've got ourselves pushed out the door, for want 717 00:37:25,080 --> 00:37:28,739 Becs Gentry: of a better word there. We've got the motivation flowing, 718 00:37:29,520 --> 00:37:33,690 Becs Gentry: but you then, continue the journey with us, Dr. Metzl. 719 00:37:33,690 --> 00:37:37,170 Becs Gentry: You have taken it even further, and you talk about 720 00:37:37,170 --> 00:37:43,200 Becs Gentry: this thing called the boring middle. And this is my 721 00:37:43,200 --> 00:37:45,690 Becs Gentry: favorite. This is just my favorite thing to talk about, 722 00:37:45,690 --> 00:37:49,050 Becs Gentry: because this is when people, I think, especially when they're 723 00:37:49,050 --> 00:37:52,770 Becs Gentry: new to running, this is when they fail. And failing, 724 00:37:53,370 --> 00:37:56,370 Becs Gentry: if you've ever listened to anything I've ever taught in 725 00:37:56,370 --> 00:38:00,060 Becs Gentry: classes, which is probably not something you've done, but I 726 00:38:00,060 --> 00:38:02,700 Becs Gentry: say FAIL as an acronym for first attempt in learning. 727 00:38:03,300 --> 00:38:06,839 Becs Gentry: And it's when people want to bail, because it gets 728 00:38:06,840 --> 00:38:10,080 Becs Gentry: boring and we forget that endurance is actually a boring 729 00:38:10,080 --> 00:38:14,730 Becs Gentry: set of repetition over and over again. But talk to 730 00:38:14,730 --> 00:38:18,780 Becs Gentry: us from a scientific standpoint, what does that moment actually 731 00:38:18,780 --> 00:38:22,410 Becs Gentry: look like physiologically, rather than physically, which probably a lot 732 00:38:22,410 --> 00:38:23,549 Becs Gentry: of our runners know about? 733 00:38:23,549 --> 00:38:27,750 Dr. Metzl: One of the things I learned in studying motivation, motivational 734 00:38:27,750 --> 00:38:30,149 Dr. Metzl: tendencies, a couple things I'll throw at you. Number one 735 00:38:30,150 --> 00:38:32,879 Dr. Metzl: is I have a lot in Push about what's called 736 00:38:32,880 --> 00:38:35,610 Dr. Metzl: lowering the cost to act, which is a behavioral economics 737 00:38:35,610 --> 00:38:40,830 Dr. Metzl: term about becoming consistent with my choices. And so, things 738 00:38:40,830 --> 00:38:43,200 Dr. Metzl: like joining a group, or having fun, or getting a 739 00:38:43,200 --> 00:38:46,050 Dr. Metzl: new pair of running shoes, or joining a Road Runners 740 00:38:46,050 --> 00:38:50,040 Dr. Metzl: club, running class or organization, group run, those kind of 741 00:38:50,040 --> 00:38:53,010 Dr. Metzl: things make me want to go and be consistent. And 742 00:38:53,010 --> 00:38:55,200 Dr. Metzl: then, as we kind of get to that boring middle 743 00:38:55,200 --> 00:38:59,640 Dr. Metzl: piece, some combination of people get used to what they're 744 00:38:59,640 --> 00:39:04,410 Dr. Metzl: doing, the actual process of getting involved in an event and/ 745 00:39:04,410 --> 00:39:07,500 Dr. Metzl: or getting involved in a training cycle, and they kind 746 00:39:07,500 --> 00:39:10,290 Dr. Metzl: of feel like they have no oomph to keep going. 747 00:39:10,290 --> 00:39:12,390 Dr. Metzl: That's where all these kind of lowering the cost to 748 00:39:12,390 --> 00:39:15,420 Dr. Metzl: act concepts, I think become really important for people. That's 749 00:39:15,420 --> 00:39:17,549 Dr. Metzl: where they can kind of lean into the things that 750 00:39:17,550 --> 00:39:19,650 Dr. Metzl: make them want to go and keep being part of 751 00:39:19,650 --> 00:39:23,670 Dr. Metzl: what they're doing. I think all those are ideas around 752 00:39:23,670 --> 00:39:26,310 Dr. Metzl: the idea of how I can kind of mastermind my 753 00:39:26,310 --> 00:39:29,969 Dr. Metzl: own motivational intent. I increasingly believe that motivation is something 754 00:39:29,969 --> 00:39:32,430 Dr. Metzl: which is largely based on setting up the right behavior 755 00:39:32,430 --> 00:39:35,610 Dr. Metzl: patterns and not, I'm not motivated. It's easy, well, she's 756 00:39:35,610 --> 00:39:38,130 Dr. Metzl: not motivated. I got my sister and I'm doing these 757 00:39:38,130 --> 00:39:40,350 Dr. Metzl: things and she's not doing it. She's just not motivated. 758 00:39:40,350 --> 00:39:42,690 Dr. Metzl: It's easy to kind of look at that negatively. I 759 00:39:42,690 --> 00:39:44,790 Dr. Metzl: don't believe that. I think people have to think about 760 00:39:45,090 --> 00:39:47,640 Dr. Metzl: what are the motivational tendencies and wins they can put 761 00:39:47,640 --> 00:39:50,129 Dr. Metzl: in their lives or somebody else's life to help keep 762 00:39:50,130 --> 00:39:52,439 Dr. Metzl: them active. And so, I do a lot in terms 763 00:39:52,440 --> 00:39:55,320 Dr. Metzl: of talking around what are some of the barriers in 764 00:39:55,320 --> 00:39:57,570 Dr. Metzl: the people I see and what's kind of standing in 765 00:39:57,570 --> 00:39:59,219 Dr. Metzl: their way, and what can we start thinking about in 766 00:39:59,219 --> 00:40:04,950 Dr. Metzl: terms of making their motivational tendencies successful? And I believe 767 00:40:04,950 --> 00:40:05,190 Dr. Metzl: in that. 768 00:40:05,730 --> 00:40:08,700 Rob Simmelkjaer: Jordan, I want to shift a little bit and talk about 769 00:40:08,700 --> 00:40:17,010 Rob Simmelkjaer: you, because you're really incredible and unusual in the range 770 00:40:17,010 --> 00:40:21,630 Rob Simmelkjaer: of things that you have done. Obviously, you're an accomplished 771 00:40:21,630 --> 00:40:25,109 Rob Simmelkjaer: doctor with our great partners at HSS. I first met 772 00:40:25,110 --> 00:40:29,219 Rob Simmelkjaer: you as the chair of our medical advisory committee at 773 00:40:29,219 --> 00:40:32,190 Rob Simmelkjaer: New York Road Runners. You lead a group of medical 774 00:40:32,190 --> 00:40:36,600 Rob Simmelkjaer: professionals who have been helping advise Road Runners on matters 775 00:40:36,600 --> 00:40:40,230 Rob Simmelkjaer: of health. We put together a great conference, the first 776 00:40:40,230 --> 00:40:44,580 Rob Simmelkjaer: ever conference before the marathon last year, which was focused 777 00:40:44,580 --> 00:40:48,630 Rob Simmelkjaer: on runner health and safety, and that did incredibly well. 778 00:40:48,870 --> 00:40:53,160 Rob Simmelkjaer: You've also created these communities as well, the Iron Strength 779 00:40:53,460 --> 00:40:56,580 Rob Simmelkjaer: community, which is something that you help create, does exactly 780 00:40:56,580 --> 00:40:58,950 Rob Simmelkjaer: that. And I didn't even know this until I went to your 781 00:40:58,950 --> 00:41:02,520 Rob Simmelkjaer: book party the other day. You've got these parties essentially 782 00:41:02,520 --> 00:41:05,489 Rob Simmelkjaer: out there around New York, where hundreds and thousands of 783 00:41:05,489 --> 00:41:10,170 Rob Simmelkjaer: people are showing up to move their bodies together, and 784 00:41:10,170 --> 00:41:13,350 Rob Simmelkjaer: that's truly a community you've created. Where does all this 785 00:41:13,350 --> 00:41:17,040 Rob Simmelkjaer: come from, Jordan? What is the motivation that you have 786 00:41:17,430 --> 00:41:20,190 Rob Simmelkjaer: to do all of this stuff? Because it just seems 787 00:41:20,190 --> 00:41:22,649 Rob Simmelkjaer: like you're living like, three lives at once. 788 00:41:25,110 --> 00:41:26,880 Dr. Metzl: I don't want to get bored. I don't know. I 789 00:41:26,880 --> 00:41:30,600 Dr. Metzl: just feel like... That's so kind of you. I'm blushing 790 00:41:30,600 --> 00:41:34,230 Dr. Metzl: over here. But I feel like... I come from a 791 00:41:34,230 --> 00:41:39,900 Dr. Metzl: family of doctors. I dedicate Push to my amazing dad 792 00:41:40,830 --> 00:41:44,100 Dr. Metzl: and just, I guess, it's a wonderful question. I think 793 00:41:44,100 --> 00:41:46,860 Dr. Metzl: it starts with my dad's story, because my dad was 794 00:41:46,860 --> 00:41:50,100 Dr. Metzl: born in a small little town in Austria in 1935, 795 00:41:51,150 --> 00:41:55,440 Dr. Metzl: and he and my grandparents luckily escaped the Nazis and 796 00:41:55,440 --> 00:41:58,860 Dr. Metzl: escaped to Switzerland, where a lot of our family was 797 00:41:58,860 --> 00:42:02,580 Dr. Metzl: killed in Europe, but they escaped and survived and came 798 00:42:02,580 --> 00:42:06,120 Dr. Metzl: to America in 1948, got sent out to Kansas City. 799 00:42:07,440 --> 00:42:13,350 Dr. Metzl: And with that kind of backstory, coming here, he ended 800 00:42:13,350 --> 00:42:17,760 Dr. Metzl: up embracing life and embracing every positive thing about life. 801 00:42:17,760 --> 00:42:19,980 Dr. Metzl: People with that kind of trauma in their past sometimes 802 00:42:19,980 --> 00:42:22,290 Dr. Metzl: go the other way and they end up feeling very 803 00:42:22,290 --> 00:42:25,410 Dr. Metzl: negative about life, but he did the exact opposite. And 804 00:42:25,410 --> 00:42:27,030 Dr. Metzl: so, by the time he came back out here to 805 00:42:27,030 --> 00:42:28,830 Dr. Metzl: New York and went to medical school, came here for 806 00:42:28,830 --> 00:42:31,890 Dr. Metzl: residency, met my mom, they moved back to Kansas City, 807 00:42:31,890 --> 00:42:37,020 Dr. Metzl: had four boys, all Doctors Metzl. And the idea was 808 00:42:37,020 --> 00:42:38,610 Dr. Metzl: that we were kind of pushed, but we didn't know 809 00:42:38,610 --> 00:42:42,719 Dr. Metzl: we were pushed. We were pushed to go to every 810 00:42:42,719 --> 00:42:46,529 Dr. Metzl: event, go to baseball games, football games, classical music, family 811 00:42:46,530 --> 00:42:50,670 Dr. Metzl: trips. Every experience was about pushing. And I didn't realize 812 00:42:50,670 --> 00:42:54,090 Dr. Metzl: I grew up being pushed. I just was raised to 813 00:42:54,090 --> 00:42:56,940 Dr. Metzl: basically try and be like a sponge and just soak 814 00:42:56,940 --> 00:43:01,140 Dr. Metzl: up everything, and then as a family of healthcare professionals 815 00:43:01,500 --> 00:43:04,410 Dr. Metzl: to give back. And so to me, I think I'm, 816 00:43:04,410 --> 00:43:07,860 Dr. Metzl: as I kind of reflect on his passing this past 817 00:43:07,860 --> 00:43:12,000 Dr. Metzl: year at 90, and I'm so lucky to have had 818 00:43:12,000 --> 00:43:16,170 Dr. Metzl: that influence as my dad. I think that his influence 819 00:43:16,170 --> 00:43:21,180 Dr. Metzl: on my life and my brothers' lives really helped teach me 820 00:43:21,180 --> 00:43:26,370 Dr. Metzl: about the joy of not only having every experience, but 821 00:43:26,370 --> 00:43:30,150 Dr. Metzl: then both my parents, my mom is a psychotherapist, and 822 00:43:30,150 --> 00:43:33,390 Dr. Metzl: the idea of giving back to others. And so, I think everything 823 00:43:33,390 --> 00:43:35,190 Dr. Metzl: that I do is an extension of learning how to 824 00:43:35,190 --> 00:43:37,770 Dr. Metzl: give to others. And so, when I started my sports 825 00:43:37,770 --> 00:43:41,730 Dr. Metzl: medicine practice and then realized that we talked about getting 826 00:43:41,730 --> 00:43:44,160 Dr. Metzl: people out and moving, but there wasn't really a mechanism 827 00:43:44,160 --> 00:43:47,280 Dr. Metzl: to prescribe the medicine of exercise, beyond saying exercise a 828 00:43:47,280 --> 00:43:49,320 Dr. Metzl: half hour a day. I'm like, you know what? I'm 829 00:43:49,320 --> 00:43:51,270 Dr. Metzl: going to start getting people exercising with me, because it's 830 00:43:51,270 --> 00:43:53,069 Dr. Metzl: more fun to do it together. And I know that 831 00:43:53,400 --> 00:43:56,340 Dr. Metzl: plyometrics make me run faster and feel better and my 832 00:43:56,340 --> 00:43:59,400 Dr. Metzl: knees don't hurt, but they kind of suck to do by myself. 833 00:43:59,400 --> 00:44:00,780 Dr. Metzl: So how do I start a community? And so, we 834 00:44:00,780 --> 00:44:04,439 Dr. Metzl: started really small, and then started experimenting with different types 835 00:44:04,440 --> 00:44:08,100 Dr. Metzl: of exercise classes and venues, and our Iron Stream community 836 00:44:08,100 --> 00:44:11,400 Dr. Metzl: now has about 55,000 people, and we get to do 837 00:44:11,400 --> 00:44:14,640 Dr. Metzl: these great workout classes all over the place, on different 838 00:44:14,640 --> 00:44:18,000 Dr. Metzl: great venues, and they're always free. And it's all about 839 00:44:18,390 --> 00:44:21,510 Dr. Metzl: this exercise prescription. And so, I guess it's a long 840 00:44:21,510 --> 00:44:23,250 Dr. Metzl: way of saying that I feel like I'm lucky to 841 00:44:23,250 --> 00:44:27,270 Dr. Metzl: be in a position to influence other people's lives by 842 00:44:27,270 --> 00:44:31,410 Dr. Metzl: giving, and that I find it really gratifying. And so, 843 00:44:31,770 --> 00:44:33,569 Dr. Metzl: I feel like this is an extension of that. 844 00:44:34,620 --> 00:44:38,550 Becs Gentry: That's amazing. And congratulations on such a huge number, as 845 00:44:38,550 --> 00:44:41,700 Becs Gentry: well, of people training with you. That's just so great 846 00:44:41,700 --> 00:44:46,140 Becs Gentry: to see people hearing what you're doing and taking action 847 00:44:46,290 --> 00:44:52,500 Becs Gentry: into going together as well. So, by nature, you've spent 848 00:44:52,500 --> 00:44:56,880 Becs Gentry: such a long time around real people actually moving, which 849 00:44:58,680 --> 00:45:01,230 Becs Gentry: I haven't been around that many doctors, thank goodness, touch 850 00:45:01,260 --> 00:45:07,259 Becs Gentry: wood, I'm not... But you seem like the real deal, 851 00:45:07,350 --> 00:45:09,330 Becs Gentry: as opposed to a lot of doctors who, as you 852 00:45:09,330 --> 00:45:14,219 Becs Gentry: say, way back when, you were just having to prescribe 853 00:45:14,219 --> 00:45:17,700 Becs Gentry: the textbook exercise for 30 minutes a day and see what 854 00:45:17,700 --> 00:45:20,940 Becs Gentry: happens sort of thing. Whereas now, you're living and breathing 855 00:45:20,940 --> 00:45:24,900 Becs Gentry: it as well as it being your practice. So, when 856 00:45:24,900 --> 00:45:33,300 Becs Gentry: it comes to running and how you mentioned the mental 857 00:45:34,260 --> 00:45:39,300 Becs Gentry: reward that it gives you, how do you think that 858 00:45:39,300 --> 00:45:44,279 Becs Gentry: running helps people stick with something in their life when 859 00:45:44,280 --> 00:45:46,290 Becs Gentry: reward isn't immediately palpable? 860 00:45:47,430 --> 00:45:50,700 Dr. Metzl: Yeah. I mean, I think that running for me, and 861 00:45:50,700 --> 00:45:52,170 Dr. Metzl: for many of my patients, and I think we have 862 00:45:52,170 --> 00:45:56,009 Dr. Metzl: good evidence on the effect of running on anxiety, depression, 863 00:45:56,010 --> 00:45:59,250 Dr. Metzl: et cetera, but it's beyond that. I think it's running and/ 864 00:45:59,250 --> 00:46:01,380 Dr. Metzl: or exercise, getting out first thing in the morning for 865 00:46:01,380 --> 00:46:03,960 Dr. Metzl: me, is a lot about kind of centering and focusing 866 00:46:03,960 --> 00:46:07,830 Dr. Metzl: my day. And I'm lucky that everybody that comes to 867 00:46:07,830 --> 00:46:09,900 Dr. Metzl: see me in my office, from kind of seven- year- 868 00:46:09,900 --> 00:46:12,330 Dr. Metzl: old gymnasts to 85- year- old marathoners and everybody in 869 00:46:12,330 --> 00:46:15,480 Dr. Metzl: between, all want to move, and they all really value 870 00:46:15,510 --> 00:46:20,430 Dr. Metzl: the benefit of movement on their both mental and physical 871 00:46:20,430 --> 00:46:23,100 Dr. Metzl: health, but particularly their ability to focus. And so if 872 00:46:23,100 --> 00:46:25,529 Dr. Metzl: you want to see somebody cranky, see a runner with 873 00:46:25,530 --> 00:46:27,989 Dr. Metzl: a hip stress fracture, haven't been able to run for three or four 874 00:46:27,989 --> 00:46:31,259 Dr. Metzl: weeks. That's the definition. And so, that's why I always try 875 00:46:31,260 --> 00:46:33,690 Dr. Metzl: and keep people moving in my practice. And I increasingly 876 00:46:33,690 --> 00:46:37,590 Dr. Metzl: recognize how important movement is to help me focus. And 877 00:46:37,590 --> 00:46:40,950 Dr. Metzl: when I was in medical school, I made the realization 878 00:46:41,370 --> 00:46:43,469 Dr. Metzl: that my brain just worked better when I moved. So 879 00:46:43,469 --> 00:46:46,800 Dr. Metzl: I would go in the back and I would study 880 00:46:46,800 --> 00:46:48,570 Dr. Metzl: and then jump rope, and study and jump rope. And 881 00:46:48,570 --> 00:46:51,210 Dr. Metzl: I noticed that when I got my blood pumping and 882 00:46:51,210 --> 00:46:53,880 Dr. Metzl: I got my heart going, I could just absorb information 883 00:46:53,880 --> 00:46:56,370 Dr. Metzl: a lot better. And I've really taken those lessons throughout the 884 00:46:56,370 --> 00:46:59,580 Dr. Metzl: course of my medical career, that I consider movement and 885 00:46:59,610 --> 00:47:02,430 Dr. Metzl: being a sports medicine doctor part and parcel of the 886 00:47:02,430 --> 00:47:05,760 Dr. Metzl: same thing. And so, I want to figure out, not just 887 00:47:05,910 --> 00:47:08,670 Dr. Metzl: broken body part, but that body part as part of 888 00:47:08,670 --> 00:47:10,980 Dr. Metzl: a bigger person, and how do we get that person 889 00:47:11,370 --> 00:47:14,190 Dr. Metzl: going? Because yeah, it's like, I got an achy knee, but 890 00:47:14,190 --> 00:47:16,770 Dr. Metzl: if my knee aches and I can't do the events 891 00:47:16,770 --> 00:47:19,799 Dr. Metzl: I want to do, and I'm less active... So that's what 892 00:47:19,800 --> 00:47:22,200 Dr. Metzl: Rob will tell you. I'm all over him. It's like, 893 00:47:22,320 --> 00:47:24,150 Dr. Metzl: fine, you can't run right now, but let's keep you 894 00:47:24,150 --> 00:47:26,670 Dr. Metzl: going on your strengthening. Let's keep you going, because you'll 895 00:47:26,670 --> 00:47:29,640 Dr. Metzl: be a better CEO if you are able to move 896 00:47:29,640 --> 00:47:31,380 Dr. Metzl: every day, and you'll be much less happy if you're 897 00:47:31,380 --> 00:47:34,230 Dr. Metzl: not. And so, I think all these things work together. 898 00:47:34,230 --> 00:47:36,660 Dr. Metzl: I just can't emphasize enough how important daily movement is 899 00:47:36,660 --> 00:47:37,440 Dr. Metzl: to those types of things. 900 00:47:37,440 --> 00:47:42,600 Rob Simmelkjaer: Yeah, 100%, and I am living all of this right 901 00:47:42,600 --> 00:47:46,530 Rob Simmelkjaer: now, as Dr. Metzl knows. And for those who follow 902 00:47:46,530 --> 00:47:49,710 Rob Simmelkjaer: the show, you know I ran three marathons in about 903 00:47:49,710 --> 00:47:54,090 Rob Simmelkjaer: 15 months after Chicago, where I didn't have my best 904 00:47:54,090 --> 00:47:58,320 Rob Simmelkjaer: day. Really started to feel some weeks after, just, the 905 00:47:58,320 --> 00:48:01,950 Rob Simmelkjaer: pain in my knee changed. Something was different, from a 906 00:48:01,950 --> 00:48:03,960 Rob Simmelkjaer: little bit sore when I started to run, but then 907 00:48:03,960 --> 00:48:06,840 Rob Simmelkjaer: it would go away, to sore all the time, right? 908 00:48:06,840 --> 00:48:08,968 Rob Simmelkjaer: Sore when I was sitting, sore when I was getting 909 00:48:08,969 --> 00:48:12,719 Rob Simmelkjaer: out of bed, a lot of pain through the holidays. 910 00:48:12,900 --> 00:48:16,680 Rob Simmelkjaer: And so, fortunately I already knew Dr. Metzl and was 911 00:48:16,680 --> 00:48:19,080 Rob Simmelkjaer: able to get an appointment to go in. And this is, 912 00:48:19,080 --> 00:48:22,230 Rob Simmelkjaer: I know, Jordan, pretty common, the sort of thing that 913 00:48:22,500 --> 00:48:27,180 Rob Simmelkjaer: brings people in. And by the way, my HIPAA rights 914 00:48:27,180 --> 00:48:28,800 Rob Simmelkjaer: are waived. You can talk about it all you want 915 00:48:28,800 --> 00:48:32,100 Rob Simmelkjaer: on the podcast, but like, talk about the kinds of 916 00:48:32,100 --> 00:48:35,520 Rob Simmelkjaer: things that you typically see people coming in for on the 917 00:48:35,700 --> 00:48:38,580 Rob Simmelkjaer: medical side of your practice. And you, for those who 918 00:48:38,580 --> 00:48:42,270 Rob Simmelkjaer: don't know, really focus on non- surgical solutions to things, right? 919 00:48:42,270 --> 00:48:46,140 Rob Simmelkjaer: You're trying to give people tools and treatments to keep 920 00:48:46,140 --> 00:48:48,600 Rob Simmelkjaer: them out of surgery for the knee or the hip 921 00:48:48,600 --> 00:48:51,750 Rob Simmelkjaer: or whatever it might be. How do you approach someone 922 00:48:51,750 --> 00:48:55,530 Rob Simmelkjaer: like me, who walks in, having run themselves into a 923 00:48:55,530 --> 00:48:56,100 Rob Simmelkjaer: knee injury? 924 00:48:57,150 --> 00:48:59,820 Dr. Metzl: Quote unquote, " walks in" in air quotes there. Kind of limps 925 00:48:59,820 --> 00:49:05,100 Dr. Metzl: in. And I guess I would first say that people, 926 00:49:05,370 --> 00:49:08,370 Dr. Metzl: if someone like an injury, like I twisted my ankle 927 00:49:08,370 --> 00:49:10,440 Dr. Metzl: and I heard a snap and I came limping off 928 00:49:10,440 --> 00:49:13,379 Dr. Metzl: the field, nobody ever wonders, did I hurt my ankle? 929 00:49:13,380 --> 00:49:16,320 Dr. Metzl: They know they can't walk and something's screwed up. That's 930 00:49:16,320 --> 00:49:19,500 Dr. Metzl: an acute traumatic injury. Runners get some of those, but 931 00:49:19,500 --> 00:49:22,500 Dr. Metzl: more commonly in running, we see repetitive use injuries, pain 932 00:49:22,500 --> 00:49:25,080 Dr. Metzl: that worsens over time. And so the first thing I 933 00:49:25,080 --> 00:49:27,089 Dr. Metzl: would say is, if it's a shin or a knee 934 00:49:27,090 --> 00:49:29,760 Dr. Metzl: or a hip or whatever, all the types of things 935 00:49:29,760 --> 00:49:32,969 Dr. Metzl: we see, if running doesn't hurt a little bit, you're 936 00:49:32,969 --> 00:49:34,530 Dr. Metzl: not going hard enough. So it's got to be a 937 00:49:34,530 --> 00:49:36,569 Dr. Metzl: little bit sore, right? It has to be. It's designed 938 00:49:36,570 --> 00:49:42,239 Dr. Metzl: to be uncomfortable. That being said, unhealthy pain changes your 939 00:49:42,239 --> 00:49:45,870 Dr. Metzl: mechanic of movement. And that's true for kids, parents, grandparents. 940 00:49:46,140 --> 00:49:48,719 Dr. Metzl: If pain is changing how you're moving... And so, in 941 00:49:48,719 --> 00:49:52,380 Dr. Metzl: Rob's story, the first thing that he told us just 942 00:49:52,380 --> 00:49:54,569 Dr. Metzl: by saying this is, something felt different and I was 943 00:49:54,570 --> 00:49:58,890 Dr. Metzl: moving differently. And so, for people listening, the first telltale 944 00:49:58,890 --> 00:50:02,340 Dr. Metzl: sign is, I am moving differently because something hurts or 945 00:50:02,340 --> 00:50:05,640 Dr. Metzl: feels uncomfortable. Back off and get that checked out, because 946 00:50:05,640 --> 00:50:07,739 Dr. Metzl: you can make a little bit of a problem a 947 00:50:07,739 --> 00:50:10,500 Dr. Metzl: much worse problem by continuing to push through the pain. 948 00:50:10,500 --> 00:50:13,049 Dr. Metzl: And so, in my office, the first thing is, what's 949 00:50:13,050 --> 00:50:15,420 Dr. Metzl: the diagnosis? What do we do? We listen to your 950 00:50:15,420 --> 00:50:17,549 Dr. Metzl: history, we examine you, we get x- rays, we maybe 951 00:50:17,550 --> 00:50:20,730 Dr. Metzl: get an MRI. We figure out a treatment plan to 952 00:50:20,730 --> 00:50:23,850 Dr. Metzl: fix the problem you have. And then we want to 953 00:50:23,850 --> 00:50:26,700 Dr. Metzl: think about, how do we prevent this problem from recurring? 954 00:50:27,030 --> 00:50:29,280 Dr. Metzl: Why did it happen? Did I violate the rule of 955 00:50:29,280 --> 00:50:32,190 Dr. Metzl: toos, too much, too fast? Is there something screwed up 956 00:50:32,190 --> 00:50:34,739 Dr. Metzl: with my run mechanic? Do I need a run analysis? 957 00:50:34,739 --> 00:50:37,739 Dr. Metzl: Which we thankfully have here at HSS and other places, 958 00:50:37,739 --> 00:50:39,989 Dr. Metzl: too. How do I look at my run mechanic? Do 959 00:50:39,989 --> 00:50:42,390 Dr. Metzl: I look at how my body alignment is when I'm 960 00:50:42,450 --> 00:50:46,500 Dr. Metzl: running? What's my training program? Am I doing enough strengthening? 961 00:50:46,500 --> 00:50:50,520 Dr. Metzl: Nutritionally, am I kind of locked in? Am I running 962 00:50:50,520 --> 00:50:52,469 Dr. Metzl: too many big endurance events in a short period of 963 00:50:52,469 --> 00:50:55,739 Dr. Metzl: time? Those are all things we would start to think 964 00:50:55,739 --> 00:50:58,170 Dr. Metzl: about when we start figuring out why this injury happened 965 00:50:58,170 --> 00:51:01,020 Dr. Metzl: in the first place. The benefit of all that is 966 00:51:01,020 --> 00:51:04,560 Dr. Metzl: that as you get better, someone like you gets better, 967 00:51:04,920 --> 00:51:08,550 Dr. Metzl: they are less likely... First of all, they're more likely 968 00:51:08,550 --> 00:51:11,819 Dr. Metzl: to recognize unhealthy pain on the backside, and they're much 969 00:51:11,850 --> 00:51:16,200 Dr. Metzl: less likely to reproduce that same mistake again. They will 970 00:51:16,200 --> 00:51:17,820 Dr. Metzl: not do the same thing twice. They'll say, hey, listen, 971 00:51:18,000 --> 00:51:19,469 Dr. Metzl: I feel this. I'm going to back off. 972 00:51:19,530 --> 00:51:23,040 Rob Simmelkjaer: Oh, yeah, that's definitely true, because I can certainly say 973 00:51:23,040 --> 00:51:26,190 Rob Simmelkjaer: I do not want a repeat of what I've been 974 00:51:26,190 --> 00:51:28,260 Rob Simmelkjaer: dealing with the last couple of months. 975 00:51:29,219 --> 00:51:29,730 Becs Gentry: Absolutely. 976 00:51:30,420 --> 00:51:35,010 Rob Simmelkjaer: It's not fun. And then, Jordan, the motivation side of 977 00:51:35,010 --> 00:51:38,160 Rob Simmelkjaer: it really, it's real. And I know it's real because 978 00:51:38,160 --> 00:51:41,520 Rob Simmelkjaer: I've been through these ups and downs in my life 979 00:51:41,580 --> 00:51:46,529 Rob Simmelkjaer: before, where you have, for whatever reason, you're not as 980 00:51:46,530 --> 00:51:49,049 Rob Simmelkjaer: physically active. It could be because you're really busy with 981 00:51:49,050 --> 00:51:53,310 Rob Simmelkjaer: work or with school. It could be because of travel 982 00:51:53,310 --> 00:51:55,500 Rob Simmelkjaer: or something that's kind of standing in your way. And 983 00:51:56,520 --> 00:51:58,920 Rob Simmelkjaer: the role that that can play, which can be so 984 00:51:58,920 --> 00:52:04,530 Rob Simmelkjaer: hard to see and feel sometimes in impacting your mental 985 00:52:04,560 --> 00:52:07,170 Rob Simmelkjaer: outlook. And of course, there's lots of things impacting our 986 00:52:07,170 --> 00:52:11,070 Rob Simmelkjaer: mental outlook every day. We had a fight with a 987 00:52:11,070 --> 00:52:14,280 Rob Simmelkjaer: friend or a spouse. We had a bad day at 988 00:52:14,280 --> 00:52:17,760 Rob Simmelkjaer: the office. Something in the news was bothering us. There's 989 00:52:17,760 --> 00:52:21,689 Rob Simmelkjaer: a million kind of inputs that we're all experiencing every 990 00:52:21,690 --> 00:52:23,100 Rob Simmelkjaer: day, which can kind of bring us a little bit 991 00:52:23,100 --> 00:52:26,070 Rob Simmelkjaer: down or bring us a little bit up. And the 992 00:52:26,070 --> 00:52:31,380 Rob Simmelkjaer: role of exercise in creating that resilience to help us 993 00:52:31,380 --> 00:52:34,500 Rob Simmelkjaer: manage those emotional ups and downs is so huge. And 994 00:52:34,500 --> 00:52:37,260 Rob Simmelkjaer: when something like running is taken away for a while, 995 00:52:37,650 --> 00:52:40,080 Rob Simmelkjaer: it's really important. I can tell you right now, I 996 00:52:40,080 --> 00:52:43,050 Rob Simmelkjaer: have had more moody days. Hopefully, my staff hasn't seen 997 00:52:43,050 --> 00:52:45,810 Rob Simmelkjaer: me too much, but I've had more moody days... My 998 00:52:45,810 --> 00:52:49,290 Rob Simmelkjaer: kids definitely could tell you this, in the last month, 999 00:52:49,620 --> 00:52:52,230 Rob Simmelkjaer: than I really have had in the last couple of 1000 00:52:52,230 --> 00:52:55,890 Rob Simmelkjaer: years. So, finding ways to express that exercise and in some 1001 00:52:55,890 --> 00:52:58,410 Rob Simmelkjaer: other way. I'm doing more hit workouts, I'm certainly walking 1002 00:52:58,410 --> 00:53:01,680 Rob Simmelkjaer: a lot more, which is great. It's so important, Jordan, 1003 00:53:01,680 --> 00:53:03,330 Rob Simmelkjaer: right? And we've talked about that. 1004 00:53:03,600 --> 00:53:06,120 Dr. Metzl: Yeah. I can't emphasize enough. I'm spot on with everything you're 1005 00:53:06,120 --> 00:53:11,489 Dr. Metzl: saying. And I love that concept of resilience, and emotional resilience 1006 00:53:11,489 --> 00:53:15,480 Dr. Metzl: and physical resilience. How to basically absorb the stresses of 1007 00:53:15,480 --> 00:53:19,890 Dr. Metzl: everyday life, and that running and quote unquote " decompressing" through exercise 1008 00:53:20,190 --> 00:53:23,100 Dr. Metzl: really helps us with those types of things. And then, 1009 00:53:23,100 --> 00:53:24,690 Dr. Metzl: I guess I would also make a shout out to 1010 00:53:24,690 --> 00:53:28,080 Dr. Metzl: the importance of muscle. In the second half of Push, 1011 00:53:28,080 --> 00:53:30,150 Dr. Metzl: I have a whole series of strength exercises like these 1012 00:53:30,150 --> 00:53:32,580 Dr. Metzl: kinds you've been doing, which can be done with body 1013 00:53:32,580 --> 00:53:36,210 Dr. Metzl: weight anytime, anywhere. And that's because muscle is a huge 1014 00:53:36,840 --> 00:53:39,960 Dr. Metzl: storage reservoir in our body. And as we get older, 1015 00:53:39,960 --> 00:53:43,049 Dr. Metzl: if we're not actively strengthening our muscles, we end up 1016 00:53:43,800 --> 00:53:47,850 Dr. Metzl: weaker, more achy, but also less resilient physically. And so, 1017 00:53:48,150 --> 00:53:50,790 Dr. Metzl: I'm a big proponent of muscle strength as part of what we 1018 00:53:50,790 --> 00:53:53,520 Dr. Metzl: do. Runners used to only run. Increasingly, I think we've 1019 00:53:53,520 --> 00:53:55,530 Dr. Metzl: gotten the message out that strengthening is very important for 1020 00:53:55,530 --> 00:53:58,260 Dr. Metzl: runners for physical resilience. But I think your comments are 1021 00:53:58,260 --> 00:54:01,739 Dr. Metzl: spot on both psychologically and physically about the importance of resilience. 1022 00:54:02,580 --> 00:54:07,530 Becs Gentry: Absolutely. Okay, so if a runner said they only have 1023 00:54:07,710 --> 00:54:10,800 Becs Gentry: energy for one thing besides running, what would it be? 1024 00:54:12,210 --> 00:54:15,030 Dr. Metzl: Listen, I think that I'm a big fan of strengthening 1025 00:54:15,030 --> 00:54:18,450 Dr. Metzl: and plyometric- based strengthening. I love people to do that. 1026 00:54:18,450 --> 00:54:20,339 Dr. Metzl: I have a whole series of things people can do 1027 00:54:20,340 --> 00:54:23,460 Dr. Metzl: in the back on their own. But if they hate 1028 00:54:23,460 --> 00:54:26,250 Dr. Metzl: strengthening, they can do other strength - building things that they 1029 00:54:26,250 --> 00:54:29,640 Dr. Metzl: like. I want them to do something they enjoy, because 1030 00:54:29,790 --> 00:54:32,040 Dr. Metzl: they will not be consistent if they don't like it. And 1031 00:54:32,310 --> 00:54:35,850 Dr. Metzl: strategies, like Rob said, like my kids feel like, whatever. 1032 00:54:35,850 --> 00:54:38,610 Dr. Metzl: So they feel like I'm less happy. So I have 1033 00:54:38,610 --> 00:54:40,500 Dr. Metzl: plenty of people, like I get my kids involved in 1034 00:54:40,500 --> 00:54:43,379 Dr. Metzl: a strength training program with me at home. Thinking about 1035 00:54:43,380 --> 00:54:45,300 Dr. Metzl: ways to lower the cost to act, as I mentioned 1036 00:54:45,300 --> 00:54:47,910 Dr. Metzl: before, to make strengthening a piece of what we do, family 1037 00:54:47,910 --> 00:54:50,790 Dr. Metzl: strength sessions. I get great videos of people doing my 1038 00:54:50,790 --> 00:54:52,500 Dr. Metzl: strength workouts. I had some guy that was in the 1039 00:54:52,500 --> 00:54:55,140 Dr. Metzl: Peace Corps in Kenya, and he sent me a picture 1040 00:54:55,140 --> 00:54:57,239 Dr. Metzl: of him and all his little kids he was teaching at 1041 00:54:57,239 --> 00:55:00,000 Dr. Metzl: a school doing, he called Metzling in Kenya. I was 1042 00:55:00,000 --> 00:55:02,430 Dr. Metzl: like, that made me so happy. So, I get great videos 1043 00:55:03,210 --> 00:55:06,120 Dr. Metzl: of people doing this stuff all the time. And again, it's free and it's super- effective. 1044 00:55:06,330 --> 00:55:09,780 Rob Simmelkjaer: All right. Well, the book is called Push. Dr. Jordan 1045 00:55:09,780 --> 00:55:13,620 Rob Simmelkjaer: Metzl from HSS, thank you so much for joining us. 1046 00:55:13,620 --> 00:55:15,029 Rob Simmelkjaer: Congratulations on the book. 1047 00:55:15,030 --> 00:55:16,710 Becs Gentry: Thank you. Yeah. Can't wait to read it. 1048 00:55:16,710 --> 00:55:20,310 Rob Simmelkjaer: Absolutely. I highly recommend it. Thank you so much for 1049 00:55:20,310 --> 00:55:23,160 Rob Simmelkjaer: spending some time with us, Jordan. It was great. And 1050 00:55:23,160 --> 00:55:24,300 Rob Simmelkjaer: I'll see you in the office tomorrow. 1051 00:55:25,410 --> 00:55:28,260 Dr. Metzl: Lovely, guys. It's truly a pleasure, and I hope you can 1052 00:55:28,260 --> 00:55:30,090 Dr. Metzl: listen. And also, we have an audio version, if people 1053 00:55:30,090 --> 00:55:33,360 Dr. Metzl: want to listen when they're walking or running. I hope 1054 00:55:33,360 --> 00:55:34,050 Dr. Metzl: they like that as well. 1055 00:55:34,050 --> 00:55:37,800 Rob Simmelkjaer: Absolutely. Dr. Jordan Metzl. New York Road Runners is a 1056 00:55:37,800 --> 00:55:41,610 Rob Simmelkjaer: nonprofit organization with a vision to build healthier lives and 1057 00:55:41,610 --> 00:55:45,810 Rob Simmelkjaer: stronger communities through the transformative power of running. The support 1058 00:55:45,810 --> 00:55:48,719 Rob Simmelkjaer: of members and donors like you helps us achieve our 1059 00:55:48,719 --> 00:55:52,350 Rob Simmelkjaer: mission to transform the health and wellbeing of our communities 1060 00:55:52,620 --> 00:55:57,180 Rob Simmelkjaer: through inclusive and accessible running experiences, empowering all to achieve 1061 00:55:57,180 --> 00:56:02,430 Rob Simmelkjaer: their potential. Learn more and contribute at nyrr. org/ donate. 1062 00:56:03,330 --> 00:56:05,400 Rob Simmelkjaer: All right, folks, that does it for another episode of 1063 00:56:05,400 --> 00:56:08,010 Rob Simmelkjaer: Set the Pace. We want to thank Dr. Jordan Metzl 1064 00:56:08,010 --> 00:56:11,160 Rob Simmelkjaer: from Hospital for Special Surgery for joining us for a 1065 00:56:11,160 --> 00:56:15,000 Rob Simmelkjaer: great conversation about his book, Push. If you like this episode, 1066 00:56:15,000 --> 00:56:18,210 Rob Simmelkjaer: make sure you go ahead, subscribe, rate, leave a comment 1067 00:56:18,210 --> 00:56:21,330 Rob Simmelkjaer: on the show wherever you listen. We love hearing from 1068 00:56:21,330 --> 00:56:24,390 Rob Simmelkjaer: you. We've gotten actually some great questions from folks who 1069 00:56:24,420 --> 00:56:27,239 Rob Simmelkjaer: listened to our town hall episode a couple of weeks 1070 00:56:27,239 --> 00:56:30,029 Rob Simmelkjaer: ago. Some of them have come in through the runner 1071 00:56:30,030 --> 00:56:32,700 Rob Simmelkjaer: services email address at New York Runners. You can put 1072 00:56:32,700 --> 00:56:36,989 Rob Simmelkjaer: your questions in the comments on your Apple podcast app 1073 00:56:36,989 --> 00:56:38,730 Rob Simmelkjaer: or wherever you happen to be, and we'll see them 1074 00:56:38,730 --> 00:56:41,219 Rob Simmelkjaer: and answer them as well. So, thanks for joining us. 1075 00:56:41,219 --> 00:56:42,840 Rob Simmelkjaer: Hopefully we're going to get a little warm up here. 1076 00:56:42,840 --> 00:56:45,540 Rob Simmelkjaer: Hope to see you out running soon, and enjoy the 1077 00:56:45,540 --> 00:56:47,340 Rob Simmelkjaer: miles. We'll see you next week.