1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,520 --> 00:00:15,160 Speaker 1: I am Tom Holland and this is Fitness Disrupted. So 3 00:00:15,240 --> 00:00:18,960 Speaker 1: if you've listened to other podcasts of mine, may come 4 00:00:19,000 --> 00:00:21,520 Speaker 1: as no surprise that I'm a big fan of running. 5 00:00:21,840 --> 00:00:24,520 Speaker 1: I've been running for a long time. Couldn't do it 6 00:00:24,840 --> 00:00:28,520 Speaker 1: when I was younger, tried to, loved too, but I 7 00:00:28,600 --> 00:00:34,479 Speaker 1: was someone who was plagued with injuries, most notably shin splints. 8 00:00:34,560 --> 00:00:37,680 Speaker 1: Back when I was about nine or ten. It started horrific, 9 00:00:37,800 --> 00:00:42,760 Speaker 1: horrific shin splints, and it got worse as I did more, 10 00:00:43,240 --> 00:00:47,040 Speaker 1: especially football, and I look back, much of it had 11 00:00:47,080 --> 00:00:49,159 Speaker 1: to do with too much too soon. You know, the 12 00:00:49,159 --> 00:00:53,120 Speaker 1: football coaches would push us really hard, short amount of time. 13 00:00:53,159 --> 00:00:57,000 Speaker 1: You'd spend all summer maybe not working out, not running 14 00:00:57,040 --> 00:01:00,560 Speaker 1: at that age, and then you'd go to football hell week, 15 00:01:01,000 --> 00:01:03,880 Speaker 1: you know, two weeks of NonStop working out several times 16 00:01:03,880 --> 00:01:06,160 Speaker 1: a day, and I got chin splints. So to think 17 00:01:06,160 --> 00:01:09,679 Speaker 1: that I do what I do today having done you know, 18 00:01:09,720 --> 00:01:12,880 Speaker 1: iron Man races, marathons, ultra marathons, just shows you what 19 00:01:12,959 --> 00:01:15,160 Speaker 1: you can do. And that's what this show is about, 20 00:01:15,200 --> 00:01:17,560 Speaker 1: is busting through the myths and so many people who 21 00:01:17,600 --> 00:01:21,880 Speaker 1: think they can't do something. Kent and I have spent 22 00:01:22,000 --> 00:01:25,560 Speaker 1: my lifetime training those people, helping them figure out their 23 00:01:25,600 --> 00:01:28,640 Speaker 1: weak links and fix them. And today we're gonna talk 24 00:01:28,640 --> 00:01:31,759 Speaker 1: about running and the number one and I hate the term, 25 00:01:31,760 --> 00:01:33,440 Speaker 1: but I had to throw it in their secret, right, 26 00:01:33,480 --> 00:01:38,720 Speaker 1: the number one secret to becoming a better runner. And 27 00:01:39,040 --> 00:01:41,440 Speaker 1: it's gonna surprise you, and maybe it won't, but it 28 00:01:41,440 --> 00:01:44,959 Speaker 1: goes to the theme of my shows that we take 29 00:01:45,000 --> 00:01:49,280 Speaker 1: the science, we take the research, then we take the anecdotal, 30 00:01:49,680 --> 00:01:54,160 Speaker 1: which are just real world experiences people who run and 31 00:01:54,440 --> 00:02:00,000 Speaker 1: clients I've worked with, and myself being one great research subject, 32 00:02:00,480 --> 00:02:03,040 Speaker 1: and we take all of that, we combine it, we 33 00:02:03,080 --> 00:02:06,080 Speaker 1: look at common sense and we figure out what works, 34 00:02:06,520 --> 00:02:09,000 Speaker 1: and quite often it's what works in a certain order. 35 00:02:09,480 --> 00:02:13,720 Speaker 1: And that's what is so often missed when it comes 36 00:02:13,760 --> 00:02:18,160 Speaker 1: to fitness and exercise in sports, is we try to 37 00:02:18,240 --> 00:02:21,600 Speaker 1: run too far too soon, We try to do too much, 38 00:02:21,760 --> 00:02:24,080 Speaker 1: we try to we go to the second level stuff. 39 00:02:24,520 --> 00:02:27,480 Speaker 1: The second level stuff. I love that term, And if 40 00:02:27,520 --> 00:02:30,640 Speaker 1: you haven't listened to that podcast, I did, you have to, 41 00:02:31,400 --> 00:02:35,560 Speaker 1: because that is what is so often the mistakes people 42 00:02:35,560 --> 00:02:39,080 Speaker 1: make when it comes to nutrition and exercises. Is you 43 00:02:39,160 --> 00:02:41,639 Speaker 1: jump right to the second level stuff, and this shows 44 00:02:41,680 --> 00:02:44,680 Speaker 1: all about the secret is the first level. The secret 45 00:02:44,720 --> 00:02:46,680 Speaker 1: is the first level, and it goes to science and 46 00:02:46,720 --> 00:02:49,400 Speaker 1: it goes to experience, and it makes complete sense. And 47 00:02:49,440 --> 00:02:54,800 Speaker 1: it's actually great news. Great news because it doesn't cost 48 00:02:54,880 --> 00:02:57,320 Speaker 1: a lot of money. And that's the other thing, by 49 00:02:57,360 --> 00:03:00,360 Speaker 1: the way, The second level stuff is often people trying 50 00:03:00,360 --> 00:03:03,720 Speaker 1: to sell you stuff, people trying to sell you gear, 51 00:03:04,120 --> 00:03:09,560 Speaker 1: people trying to sell you training modalities. There their their 52 00:03:09,720 --> 00:03:14,080 Speaker 1: secret to running better. And I'm not gonna name specifics, 53 00:03:14,480 --> 00:03:16,600 Speaker 1: but anyone who's been around running for a while and 54 00:03:16,639 --> 00:03:18,160 Speaker 1: knows what I'm talking about, and I'm gonna give you 55 00:03:18,240 --> 00:03:22,680 Speaker 1: some studies that actually debunk many of those methodologies. So 56 00:03:22,720 --> 00:03:26,040 Speaker 1: you've got these running quote unquote gurus who have the 57 00:03:26,200 --> 00:03:30,760 Speaker 1: one way to run, and you have to run their way, 58 00:03:30,880 --> 00:03:32,639 Speaker 1: and if you don't, you're gonna get hurt and you're 59 00:03:32,639 --> 00:03:38,560 Speaker 1: not gonna be as good a runner. Years ago, when 60 00:03:38,640 --> 00:03:41,200 Speaker 1: I was a trainer, I've talked about one thing I 61 00:03:41,280 --> 00:03:43,520 Speaker 1: used to do with clients, especially when I moved out 62 00:03:43,520 --> 00:03:46,480 Speaker 1: of the city, was just run with them, regardless of 63 00:03:46,520 --> 00:03:49,240 Speaker 1: their goals. Often it was weight loss, a lot of 64 00:03:49,240 --> 00:03:53,160 Speaker 1: times it was you know, stress reduction, many different things. 65 00:03:53,160 --> 00:03:55,720 Speaker 1: But we had to do cardio and sometimes we would 66 00:03:55,960 --> 00:03:57,840 Speaker 1: you know, do strength training for half an hour and 67 00:03:57,880 --> 00:04:00,360 Speaker 1: then run for half an hour. Other clime we would 68 00:04:00,400 --> 00:04:03,600 Speaker 1: run for a full hour or longer. And oftentimes it 69 00:04:03,720 --> 00:04:06,000 Speaker 1: was to figure out their weak links as well. When 70 00:04:06,000 --> 00:04:09,160 Speaker 1: people say they can't run because I have bad knees, 71 00:04:09,200 --> 00:04:11,400 Speaker 1: I have a bad back, and go, okay, let's figure 72 00:04:11,440 --> 00:04:14,560 Speaker 1: that out and let's fix that. Not to say you 73 00:04:14,680 --> 00:04:18,440 Speaker 1: have to run, but it is so natural people. Yes, 74 00:04:18,480 --> 00:04:22,479 Speaker 1: we were born to run. My first major guest on 75 00:04:22,520 --> 00:04:25,600 Speaker 1: this show, Dr Daniel Lieberman from Harvard, Yes, we were 76 00:04:25,640 --> 00:04:28,280 Speaker 1: born to run. The book Born to Run is based 77 00:04:28,320 --> 00:04:32,000 Speaker 1: on the study he did of that name. Taken from 78 00:04:32,040 --> 00:04:36,520 Speaker 1: his study. We evolved. We we went from you know, 79 00:04:36,680 --> 00:04:40,119 Speaker 1: four of being on on four legs to two legs 80 00:04:40,120 --> 00:04:45,000 Speaker 1: for a reason, for many reasons, and we ran and 81 00:04:45,040 --> 00:04:47,440 Speaker 1: we continue to run. So the fact that it is 82 00:04:47,520 --> 00:04:50,679 Speaker 1: so out of the norm today and so many people 83 00:04:50,760 --> 00:04:53,680 Speaker 1: can't do it, that's not a good thing. But back 84 00:04:53,720 --> 00:04:55,720 Speaker 1: to when I was running with clients, there was one 85 00:04:55,720 --> 00:04:58,400 Speaker 1: woman in particular, and we went out for a run 86 00:04:58,440 --> 00:05:00,599 Speaker 1: one day and we had run many time times before, 87 00:05:01,480 --> 00:05:03,960 Speaker 1: and she was doing something totally bizarre. Her running style 88 00:05:04,080 --> 00:05:06,880 Speaker 1: was totally bizarre. I was like, what are you doing? 89 00:05:07,960 --> 00:05:10,680 Speaker 1: It was it was so unnatural and it was so 90 00:05:10,760 --> 00:05:12,679 Speaker 1: obvious because I had run with her so many times 91 00:05:12,760 --> 00:05:15,000 Speaker 1: and she said, oh, I did a weekend seminar and 92 00:05:15,120 --> 00:05:18,479 Speaker 1: I'm not going to name the very well known running guru. 93 00:05:19,600 --> 00:05:22,840 Speaker 1: And she said, this is what I was taught to do. 94 00:05:24,279 --> 00:05:28,560 Speaker 1: And it was so unnatural. And I said, well, you 95 00:05:28,600 --> 00:05:32,160 Speaker 1: know what, I wouldn't do that personally. I wouldn't. It 96 00:05:32,800 --> 00:05:36,640 Speaker 1: looked bizarre. She was wasting incredible bounce of energy. And 97 00:05:36,640 --> 00:05:38,240 Speaker 1: I'm going to talk about that. How do I know 98 00:05:38,320 --> 00:05:42,000 Speaker 1: by looking? And that's one of the problems with running coaches. 99 00:05:42,040 --> 00:05:44,520 Speaker 1: But I'm getting ahead of myself. But it was just 100 00:05:45,040 --> 00:05:46,920 Speaker 1: it was so unnatural, and I'll leave it at that. 101 00:05:47,480 --> 00:05:49,840 Speaker 1: It wasn't her normal running style, which I had seen 102 00:05:49,960 --> 00:05:53,640 Speaker 1: so many times before, so many miles, so many runs. 103 00:05:54,839 --> 00:05:59,960 Speaker 1: But it was such an obvious change in so many ways. 104 00:06:00,040 --> 00:06:02,520 Speaker 1: Since she was overthinking it. You could literally look at 105 00:06:02,560 --> 00:06:05,120 Speaker 1: her and see that she was, you know, concentrating on 106 00:06:05,160 --> 00:06:11,719 Speaker 1: how to run, you know, how we should run naturally? Okay, 107 00:06:12,240 --> 00:06:14,479 Speaker 1: quick break when we come back and jump into it. 108 00:06:14,600 --> 00:06:17,240 Speaker 1: I love this topic. You should love this even if 109 00:06:17,279 --> 00:06:19,159 Speaker 1: you're a non runner, but you're someone who said, you know, 110 00:06:19,240 --> 00:06:21,800 Speaker 1: you're thinking, God, you love to just go out and 111 00:06:21,880 --> 00:06:24,560 Speaker 1: enjoy a couple of miles three miles. Or maybe you're 112 00:06:24,560 --> 00:06:27,359 Speaker 1: a runner who's gotten injured and wants to go back 113 00:06:27,360 --> 00:06:31,640 Speaker 1: to it, or you're a super competitive runner or triathlete 114 00:06:31,920 --> 00:06:45,000 Speaker 1: or athlete. This show's for you. We'll be right back back. 115 00:06:45,080 --> 00:06:48,200 Speaker 1: When I was a trainer coaching people, I used to 116 00:06:48,240 --> 00:06:53,120 Speaker 1: coach for marathons, for triathlons, for many different events like that. 117 00:06:53,600 --> 00:06:58,039 Speaker 1: Oftentimes people would say, Tom, can you teach me to 118 00:06:58,160 --> 00:07:02,080 Speaker 1: run better? Can you coach my running style? Now, let 119 00:07:02,120 --> 00:07:05,279 Speaker 1: me preface this by saying, there are certain rules of 120 00:07:05,320 --> 00:07:07,919 Speaker 1: thumb that you will read about when it comes to 121 00:07:08,120 --> 00:07:15,600 Speaker 1: running and running for They include not swinging your arms 122 00:07:15,640 --> 00:07:18,760 Speaker 1: across the midline of your body right so your right arm, 123 00:07:18,880 --> 00:07:22,240 Speaker 1: left arm. When you're running. You shouldn't be rotating. You 124 00:07:22,240 --> 00:07:26,200 Speaker 1: should be going front to back. Makes sense. Also often 125 00:07:26,600 --> 00:07:31,200 Speaker 1: quoted is nine degrees of arm bend, things like that, 126 00:07:31,280 --> 00:07:37,200 Speaker 1: shoulders down. Now here's the thing, Uh, let me just 127 00:07:37,240 --> 00:07:39,400 Speaker 1: bring up and I remember seeing this woman, there's Chinese 128 00:07:39,440 --> 00:07:45,720 Speaker 1: marathon woman. Idiosyncratic style of running, and her name is Yuka, 129 00:07:45,840 --> 00:07:50,200 Speaker 1: and oh, okay, she runs with her arms almost completely 130 00:07:50,240 --> 00:07:53,960 Speaker 1: straight down. And not only did she run with her 131 00:07:54,080 --> 00:07:57,160 Speaker 1: arms almost completely straight so she's not swinging them front 132 00:07:57,160 --> 00:08:00,960 Speaker 1: to back, she doesn't have ninety degrees of arm bend, 133 00:08:01,480 --> 00:08:05,000 Speaker 1: and she ran I think her her pr is a 134 00:08:05,040 --> 00:08:09,280 Speaker 1: two twenty one marathon. So it's such a perfect example. 135 00:08:09,320 --> 00:08:12,760 Speaker 1: If there is no one way to run, there is 136 00:08:12,800 --> 00:08:15,160 Speaker 1: no one way to run. We are all different, and 137 00:08:15,280 --> 00:08:20,679 Speaker 1: yes we will take those basic guidelines and start from there. 138 00:08:21,400 --> 00:08:23,680 Speaker 1: But here's the thing. When it comes to looking at 139 00:08:23,720 --> 00:08:27,120 Speaker 1: someone's running style, it cannot really be done. So you say, 140 00:08:27,120 --> 00:08:29,920 Speaker 1: how how is it done? If you want to truly 141 00:08:30,000 --> 00:08:33,440 Speaker 1: test running economy, and I'll describe what that is, you 142 00:08:33,480 --> 00:08:36,600 Speaker 1: need to go into a laboratory. You need to go 143 00:08:36,640 --> 00:08:40,040 Speaker 1: into a laboratory. So of course, there are many running 144 00:08:40,040 --> 00:08:44,200 Speaker 1: coaches across country that will look at people and say, okay, 145 00:08:44,240 --> 00:08:47,360 Speaker 1: here's here's where we start. But then you look at 146 00:08:47,360 --> 00:08:50,360 Speaker 1: someone like this Chinese runner, and yes, she's somewhat of 147 00:08:50,360 --> 00:08:54,600 Speaker 1: an outlier, but we all have genetically predetermined ways of 148 00:08:54,640 --> 00:08:58,240 Speaker 1: doing things, and that includes something as simple and basic 149 00:08:58,360 --> 00:09:03,160 Speaker 1: and natural as running. Okay, and two things I'm just 150 00:09:03,200 --> 00:09:05,520 Speaker 1: throw out there the scientific terms. You've got a v 151 00:09:05,640 --> 00:09:08,920 Speaker 1: O two max and you've got running economy. Okay. Your 152 00:09:09,040 --> 00:09:11,160 Speaker 1: v O two max. You may have heard about this before. 153 00:09:11,440 --> 00:09:15,040 Speaker 1: It's defined as the maximum volume of oxygen per unit 154 00:09:15,120 --> 00:09:19,480 Speaker 1: time that you can use at your maximum exertion. What 155 00:09:19,520 --> 00:09:22,880 Speaker 1: does that mean? That simply means it's your body's ability 156 00:09:22,920 --> 00:09:26,560 Speaker 1: to use oxygen during exercise. Now, a huge part of 157 00:09:26,559 --> 00:09:29,160 Speaker 1: this is genetic Some people when they say, if you 158 00:09:29,200 --> 00:09:32,760 Speaker 1: want to be a great athlete, pick your parents wisely. So, 159 00:09:32,840 --> 00:09:36,200 Speaker 1: sure you are born with a certain v O two max, 160 00:09:36,280 --> 00:09:40,040 Speaker 1: but that is not the end all be all. So 161 00:09:40,200 --> 00:09:43,040 Speaker 1: v O two max, yes, depends greatly on your genetics, 162 00:09:43,800 --> 00:09:47,920 Speaker 1: and it represents your body's ability to you know, perform exercise. 163 00:09:48,800 --> 00:09:52,000 Speaker 1: But you can also improve it, Okay. Research has shown 164 00:09:52,040 --> 00:09:54,800 Speaker 1: you can improve it up to as high as fifteen 165 00:09:55,760 --> 00:09:59,480 Speaker 1: through proper training. We're gonna talk about what that is, okay, 166 00:09:59,559 --> 00:10:02,160 Speaker 1: But then they're running economy. So basically, your v O 167 00:10:02,200 --> 00:10:05,600 Speaker 1: two max is your highest end, the most you can use, right, 168 00:10:05,640 --> 00:10:08,839 Speaker 1: but then you're running economy. Now, I'm gonna give you 169 00:10:08,880 --> 00:10:12,560 Speaker 1: the kind of scientific definition, and I'm gonna give you 170 00:10:12,559 --> 00:10:16,679 Speaker 1: the more basic Okay, so one definition, the more scientific 171 00:10:16,840 --> 00:10:22,240 Speaker 1: definition of running economy. It represents a complex interplay of 172 00:10:22,280 --> 00:10:26,800 Speaker 1: physiological and biomechanical factors that is typically defined as the 173 00:10:26,920 --> 00:10:30,560 Speaker 1: energy demand for a given velocity of sub maximal running 174 00:10:30,800 --> 00:10:34,800 Speaker 1: and expressed as the sub maximal oxygen uptake at a 175 00:10:34,800 --> 00:10:39,080 Speaker 1: given running velocity. You go, what the heck does that mean? Okay, 176 00:10:39,320 --> 00:10:42,800 Speaker 1: it's basically the amount of oxygen the amount of energy 177 00:10:43,200 --> 00:10:46,640 Speaker 1: you use at a certain running speed, and that is 178 00:10:47,000 --> 00:10:51,880 Speaker 1: assessed and measured by measuring your oxygen uptake. Okay, So 179 00:10:51,920 --> 00:10:55,840 Speaker 1: the lower the energy required to run at a speed, 180 00:10:56,640 --> 00:10:59,960 Speaker 1: the better you're running economy, and the more efficient you are, 181 00:11:00,520 --> 00:11:03,040 Speaker 1: the faster you can go for a longer amount of 182 00:11:03,080 --> 00:11:06,520 Speaker 1: time running economy. So how do we improve that? Now 183 00:11:06,559 --> 00:11:09,120 Speaker 1: here's something that's interesting. You can have a high v 184 00:11:09,240 --> 00:11:12,360 Speaker 1: O two max. You can be born with good genetics, 185 00:11:12,400 --> 00:11:15,880 Speaker 1: but you can have a relatively low running economy, and 186 00:11:15,880 --> 00:11:18,960 Speaker 1: the person who has the higher running economy is going 187 00:11:19,000 --> 00:11:22,320 Speaker 1: to beat the person who does not. So take people 188 00:11:22,360 --> 00:11:24,760 Speaker 1: with the same genetics, the same v O two max. 189 00:11:25,120 --> 00:11:27,679 Speaker 1: It's the person with the higher running economy that is 190 00:11:27,679 --> 00:11:31,560 Speaker 1: gonna win end and run faster, longer, and you can 191 00:11:31,600 --> 00:11:34,480 Speaker 1: have a lower v O two max, but a higher 192 00:11:34,559 --> 00:11:39,240 Speaker 1: relative running economy, and again beat that person. Okay, runners 193 00:11:39,280 --> 00:11:42,920 Speaker 1: with good economy use less oxygen than runners with poor 194 00:11:42,920 --> 00:11:47,240 Speaker 1: economy at the same steady state speed. And again that 195 00:11:47,360 --> 00:11:50,480 Speaker 1: is tested in a laboratory. You put a mask on, 196 00:11:51,000 --> 00:11:55,839 Speaker 1: you go through a graded test okay, on a treadmill 197 00:11:56,120 --> 00:12:01,199 Speaker 1: at various speeds for anywhere three to fifteen minute, and 198 00:12:01,600 --> 00:12:06,080 Speaker 1: the data is analyzed. You wear this mask and the 199 00:12:06,160 --> 00:12:09,400 Speaker 1: gases that you give off and and your body's response 200 00:12:09,440 --> 00:12:11,360 Speaker 1: and a bunch of things are done. And I've had 201 00:12:11,400 --> 00:12:13,480 Speaker 1: it done. And if you're truly into this, it's a 202 00:12:13,520 --> 00:12:15,680 Speaker 1: really fun thing to do. You can do it for 203 00:12:15,760 --> 00:12:19,439 Speaker 1: bike and run. Many triathletes will do this. And I 204 00:12:19,520 --> 00:12:22,440 Speaker 1: used to send clients to a Delphi University to have 205 00:12:22,520 --> 00:12:26,400 Speaker 1: it done, and I did it myself and it's really interesting. 206 00:12:26,960 --> 00:12:29,680 Speaker 1: But that's the way you test. You can't just look. 207 00:12:29,800 --> 00:12:32,320 Speaker 1: If someone looked at that Chinese runner, a bad coach 208 00:12:32,720 --> 00:12:34,719 Speaker 1: would have looked at that Chinese runner and said, change 209 00:12:34,720 --> 00:12:38,040 Speaker 1: your arm swing, change your arm swing, and most likely 210 00:12:39,400 --> 00:12:42,280 Speaker 1: it would have made her run less fast. She would 211 00:12:42,280 --> 00:12:47,839 Speaker 1: have been less economical. Okay, so v O two max 212 00:12:48,000 --> 00:12:53,600 Speaker 1: genetic but trainable running economy, definitely trainable. And just because 213 00:12:53,640 --> 00:12:56,240 Speaker 1: you have a lower v O two max thanks to 214 00:12:56,520 --> 00:12:59,200 Speaker 1: your parents, doesn't mean you can't be a great athlete 215 00:12:59,640 --> 00:13:03,400 Speaker 1: if you do the things we're gonna talk about. Okay, 216 00:13:03,440 --> 00:13:06,600 Speaker 1: but just know that you don't have to pay someone 217 00:13:06,920 --> 00:13:09,160 Speaker 1: to just look at you and change your running for him. 218 00:13:09,400 --> 00:13:11,520 Speaker 1: And you know a lot of times you go into 219 00:13:11,559 --> 00:13:13,720 Speaker 1: running stores and I love when they have a treadmill 220 00:13:13,720 --> 00:13:15,840 Speaker 1: and they look at the way you run. But for 221 00:13:15,880 --> 00:13:18,640 Speaker 1: the most part, that's to see your foot strike. We're 222 00:13:18,640 --> 00:13:22,840 Speaker 1: gonna talk about that and things like that. But again, 223 00:13:22,880 --> 00:13:29,040 Speaker 1: if you truly want the scientific explanation of where you 224 00:13:29,080 --> 00:13:32,160 Speaker 1: are with your running economy and what you can change, 225 00:13:32,920 --> 00:13:35,960 Speaker 1: and even the what you can change part is going 226 00:13:36,000 --> 00:13:38,000 Speaker 1: to go to the secret that I'm gonna give you, 227 00:13:38,320 --> 00:13:42,160 Speaker 1: that's not gonna that's again may surprise you, may not, 228 00:13:42,760 --> 00:13:45,320 Speaker 1: all right, And we're gonna talk about some studies you 229 00:13:45,400 --> 00:13:50,000 Speaker 1: have to studies about what you do to get to 230 00:13:50,160 --> 00:13:55,160 Speaker 1: become a better runner. And I was just talking with 231 00:13:55,200 --> 00:13:57,560 Speaker 1: someone and over the years, so many of people have 232 00:13:57,559 --> 00:14:00,520 Speaker 1: said to me, I'm just I wasn't men to run, 233 00:14:01,000 --> 00:14:03,600 Speaker 1: and that always makes me sad. And there was a 234 00:14:03,640 --> 00:14:07,320 Speaker 1: person just who I was talking to recently who is 235 00:14:07,440 --> 00:14:11,920 Speaker 1: using an indoor exercise bike, but she said, you know, 236 00:14:12,280 --> 00:14:15,080 Speaker 1: she goes out to run and fill in the blank again, 237 00:14:15,520 --> 00:14:19,200 Speaker 1: this hurts. That hurts. And if she were a kind 238 00:14:19,280 --> 00:14:21,440 Speaker 1: of mine years back, we'd go out and we'd figure 239 00:14:21,480 --> 00:14:24,840 Speaker 1: it out. And most likely it's a it's a strength 240 00:14:24,920 --> 00:14:32,000 Speaker 1: thing or a weakness and imbalance, and those things are fixable. 241 00:14:32,840 --> 00:14:38,240 Speaker 1: Those things are fixable. So too often it gets too complicated, 242 00:14:39,080 --> 00:14:41,400 Speaker 1: It gets too complicated. So when I wrote my book 243 00:14:41,680 --> 00:14:44,160 Speaker 1: The Marathon Method back in the day, I was just 244 00:14:44,280 --> 00:14:48,120 Speaker 1: finishing up my master's degree, had all this incredible knowledge 245 00:14:48,120 --> 00:14:51,800 Speaker 1: on heart rate zones and and things like that, and 246 00:14:51,840 --> 00:14:54,120 Speaker 1: then I sat down to think, what is going to 247 00:14:54,160 --> 00:14:56,240 Speaker 1: truly help people? What do they really need? And this 248 00:14:56,320 --> 00:14:59,600 Speaker 1: goes to exactly the topic of this show. What do 249 00:14:59,680 --> 00:15:03,880 Speaker 1: they need eat to get better? To start? Especially? What 250 00:15:04,040 --> 00:15:08,400 Speaker 1: is the progression? Is it? These complex heart rate zone 251 00:15:08,480 --> 00:15:10,600 Speaker 1: training And there's a well known book out there, and 252 00:15:10,640 --> 00:15:13,800 Speaker 1: the guy is amazing as far as you know his knowledge. 253 00:15:15,280 --> 00:15:18,240 Speaker 1: And for those of you who have read these types 254 00:15:18,240 --> 00:15:20,920 Speaker 1: of books and are are more into the endurance sports, 255 00:15:21,560 --> 00:15:23,960 Speaker 1: you know, you have these training zones and they'll say 256 00:15:24,240 --> 00:15:28,359 Speaker 1: run at this training zone in this window, and oftentimes 257 00:15:28,440 --> 00:15:30,840 Speaker 1: it's like a really narrow window. It's five beats and 258 00:15:30,920 --> 00:15:34,040 Speaker 1: you go outside, and it's really hard to do because 259 00:15:34,040 --> 00:15:38,120 Speaker 1: you have hills, uphills, downhills, stop signs, so many different things. 260 00:15:39,400 --> 00:15:42,560 Speaker 1: And that second level stuff is where I'm getting to 261 00:15:42,680 --> 00:15:47,960 Speaker 1: for so many people at second level stuff. So how 262 00:15:47,960 --> 00:15:50,080 Speaker 1: we're what sixteen minutes into the show, here you go, 263 00:15:51,000 --> 00:15:54,160 Speaker 1: what is the number one thing that's going to make 264 00:15:54,160 --> 00:15:58,200 Speaker 1: you a better runner? You need to run, you need 265 00:15:58,240 --> 00:16:04,560 Speaker 1: to run frequently. That's this secret to running better, to 266 00:16:04,680 --> 00:16:06,920 Speaker 1: becoming a better runner. And I'm gonna give you some 267 00:16:06,960 --> 00:16:11,320 Speaker 1: studies and just the second that goes to that. So 268 00:16:11,360 --> 00:16:13,560 Speaker 1: again you get these coaches who make it really complicated 269 00:16:13,600 --> 00:16:15,280 Speaker 1: because they want to sell their books and they want 270 00:16:15,280 --> 00:16:19,560 Speaker 1: to sell their products. You know, so many different products. Now, then, 271 00:16:19,640 --> 00:16:22,960 Speaker 1: when I started to make you a better runner, none 272 00:16:22,960 --> 00:16:24,760 Speaker 1: of that matters. If you don't put in the miles, 273 00:16:26,320 --> 00:16:28,800 Speaker 1: none of that matters. I'll never forget when I first 274 00:16:28,800 --> 00:16:31,680 Speaker 1: started doing triathlon. When it came to biking, you know, 275 00:16:31,800 --> 00:16:34,280 Speaker 1: it was called you know, miles in the saddle, time 276 00:16:34,280 --> 00:16:37,440 Speaker 1: in the saddle, And the same thing holds true for running. 277 00:16:37,480 --> 00:16:41,640 Speaker 1: I'm gonna give you the reasons why, but you can't 278 00:16:41,720 --> 00:16:44,280 Speaker 1: do any of the other things. Heart Rate zones don't matter, 279 00:16:44,720 --> 00:16:50,080 Speaker 1: the different supplements you take, the way you structure your runs. 280 00:16:50,600 --> 00:16:54,560 Speaker 1: If you're not running frequently, it doesn't matter. The body 281 00:16:54,960 --> 00:16:59,920 Speaker 1: is a really smart machine, okay. The body doesn't want 282 00:17:00,040 --> 00:17:04,119 Speaker 1: to waste energy, and your body will generally go to 283 00:17:04,240 --> 00:17:07,600 Speaker 1: the path of least resistance. I'm gonna jump ahead of 284 00:17:07,600 --> 00:17:10,760 Speaker 1: myself a little bit here as well. So I was 285 00:17:10,760 --> 00:17:14,399 Speaker 1: out on a bike ride this past weekend, and from 286 00:17:14,440 --> 00:17:16,760 Speaker 1: a distance, and it was brutally hot. It was a 287 00:17:16,800 --> 00:17:19,080 Speaker 1: great day. I love the heat, and there weren't a 288 00:17:19,119 --> 00:17:23,200 Speaker 1: lot of people out, especially running, and I chose biking 289 00:17:23,280 --> 00:17:25,040 Speaker 1: for the read. It was brutally even though I like 290 00:17:25,160 --> 00:17:26,880 Speaker 1: running in the heat, you know, this was a bike 291 00:17:26,960 --> 00:17:29,760 Speaker 1: day for me. Anyway, From a distance, I saw a 292 00:17:29,800 --> 00:17:33,680 Speaker 1: runner coming towards me, and just from the gate, from 293 00:17:33,800 --> 00:17:36,879 Speaker 1: so far away, I could tell this was a trained runner. 294 00:17:37,880 --> 00:17:41,160 Speaker 1: And my guest was he was an iron Man triathlete, 295 00:17:41,200 --> 00:17:44,080 Speaker 1: because I had seen this so many times, and an 296 00:17:44,080 --> 00:17:46,360 Speaker 1: experienced Ironman try athlete. You say, how the heck did 297 00:17:46,359 --> 00:17:49,600 Speaker 1: you know that? Because of his running economy, because he 298 00:17:49,760 --> 00:17:54,879 Speaker 1: was not wasting any energy it was a soft foot strike. 299 00:17:55,000 --> 00:17:57,840 Speaker 1: It was he was so relaxed from the distance, you 300 00:17:57,880 --> 00:18:02,280 Speaker 1: could just tell. Now here's the thing, how do you 301 00:18:02,320 --> 00:18:04,399 Speaker 1: get to that point? Is did this guy go to 302 00:18:04,480 --> 00:18:07,639 Speaker 1: a running coach? I actually know him. As he got closer, 303 00:18:07,680 --> 00:18:11,960 Speaker 1: I knew who he was. But you get that good 304 00:18:12,119 --> 00:18:14,679 Speaker 1: in my experience, and according to some studies, I'm going 305 00:18:14,760 --> 00:18:18,919 Speaker 1: to give you right now in a second, by putting 306 00:18:18,920 --> 00:18:22,440 Speaker 1: in the miles, because your body becomes more efficient. Your 307 00:18:22,440 --> 00:18:24,439 Speaker 1: body doesn't want to waste energy. Think about that. If 308 00:18:24,480 --> 00:18:27,399 Speaker 1: you run really far, do you think all of that 309 00:18:27,480 --> 00:18:31,560 Speaker 1: wasted energy, your body will say, you know what, I'm 310 00:18:31,600 --> 00:18:38,160 Speaker 1: gonna start to conserve energy. I'm gonna stop wasting this motion, 311 00:18:38,400 --> 00:18:44,520 Speaker 1: wasting this energy through wasted motion. So I have watched people, 312 00:18:44,640 --> 00:18:48,360 Speaker 1: and myself being one who's I think I've never gone 313 00:18:48,400 --> 00:18:52,199 Speaker 1: to a running coach per se. And it's putting in 314 00:18:52,240 --> 00:18:54,359 Speaker 1: the time, it's putting in the miles, it's getting out 315 00:18:54,359 --> 00:18:57,080 Speaker 1: there and just running. That makes you a better runner. 316 00:18:58,760 --> 00:19:02,480 Speaker 1: But that doesn't sell the books. That doesn't sell the 317 00:19:02,480 --> 00:19:06,680 Speaker 1: the technique, the different running techniques. I'm going to talk 318 00:19:06,720 --> 00:19:10,640 Speaker 1: about the four ft striker. It doesn't sell barefoot shoes 319 00:19:12,119 --> 00:19:14,520 Speaker 1: and all of these topics, by the way, I have 320 00:19:14,680 --> 00:19:19,960 Speaker 1: done or will do in separate shows barefoot running, four 321 00:19:20,000 --> 00:19:22,800 Speaker 1: ft striking. I'm gonna give you a study on that. 322 00:19:22,960 --> 00:19:27,880 Speaker 1: Shortly doesn't sell books telling people to run more frequently? 323 00:19:28,320 --> 00:19:32,359 Speaker 1: You know again, Matt Fitzgerald frequency of running. You listen 324 00:19:32,359 --> 00:19:35,080 Speaker 1: to guys like him who not only have written about 325 00:19:35,080 --> 00:19:38,119 Speaker 1: it for really long time, so many different books, but 326 00:19:38,160 --> 00:19:44,600 Speaker 1: are high level athletes themselves. And it's about putting the 327 00:19:44,720 --> 00:19:50,080 Speaker 1: time in. And that's great news. You don't have to drastically, 328 00:19:50,160 --> 00:19:54,720 Speaker 1: nor should you change your running style based on someone's 329 00:19:54,760 --> 00:20:02,840 Speaker 1: just outward observation. You can and it can work occasionally. 330 00:20:02,880 --> 00:20:04,760 Speaker 1: And I'll give you that study. I don't just give 331 00:20:04,760 --> 00:20:07,920 Speaker 1: you studies just I'm giving you the studies period. All right, 332 00:20:08,920 --> 00:20:11,440 Speaker 1: let's get to them, all right. So we're talking about 333 00:20:11,440 --> 00:20:13,600 Speaker 1: the studies. We're talking about running economy, how you become 334 00:20:13,600 --> 00:20:16,000 Speaker 1: a better runner, what makes you a better runner, and 335 00:20:16,240 --> 00:20:21,240 Speaker 1: aerobic capacity and running economy. So here's your first study. 336 00:20:22,520 --> 00:20:26,679 Speaker 1: Boom boom boom. The title is the effect of stride 337 00:20:26,760 --> 00:20:30,280 Speaker 1: length variation on oxygen uptake during distance running. I love 338 00:20:30,320 --> 00:20:33,639 Speaker 1: this one for one main reason. Uh, but it was, 339 00:20:33,720 --> 00:20:35,359 Speaker 1: you know, not a huge study and it was in 340 00:20:35,760 --> 00:20:39,320 Speaker 1: medicine and science, in sports and exercise. And by the way, 341 00:20:39,840 --> 00:20:44,520 Speaker 1: there's so little research in running economy and things like that. 342 00:20:45,119 --> 00:20:47,119 Speaker 1: So many of these studies are way back when, and 343 00:20:47,160 --> 00:20:51,520 Speaker 1: they're they're really limited because it is complicated. It is 344 00:20:51,720 --> 00:20:54,679 Speaker 1: relatively complicated to to, you know, do these studies in 345 00:20:54,680 --> 00:20:57,320 Speaker 1: the way that we're talking about. But here you go. 346 00:20:57,400 --> 00:21:01,439 Speaker 1: So ten runners did several bouts of tread exercise and 347 00:21:01,480 --> 00:21:04,600 Speaker 1: what they did was they changed their stride length, okay, 348 00:21:04,640 --> 00:21:08,720 Speaker 1: to see what effect that would have on their running economy. 349 00:21:08,880 --> 00:21:11,919 Speaker 1: And what they found was that each subject ran most 350 00:21:12,920 --> 00:21:17,960 Speaker 1: economically consumed the least oxygen again when taking strides close 351 00:21:18,000 --> 00:21:21,920 Speaker 1: to his or herd natural stride length. Okay, what is that? 352 00:21:22,040 --> 00:21:24,760 Speaker 1: I love this in parentheses the stride length used when 353 00:21:24,840 --> 00:21:31,000 Speaker 1: running without any supervision or feedback lard. Deviations from this 354 00:21:31,240 --> 00:21:37,560 Speaker 1: natural stride length resulted in a less favorable running economy. Okay, 355 00:21:39,240 --> 00:21:42,880 Speaker 1: coach telling you what to do, sometimes it can be helpful. 356 00:21:43,040 --> 00:21:45,919 Speaker 1: I want to throw every coach under the bus. But 357 00:21:46,000 --> 00:21:48,480 Speaker 1: what is going to matter most is if you're a 358 00:21:48,480 --> 00:21:51,200 Speaker 1: cross country runner, how many times a week you're running? 359 00:21:52,040 --> 00:21:56,560 Speaker 1: Frequency and volume? Frequency and volume. There's a reason why 360 00:21:56,880 --> 00:22:00,960 Speaker 1: top marathoners log a hundred plus miles per and do 361 00:22:01,400 --> 00:22:07,280 Speaker 1: multiple runs per day. Final little line from this study, 362 00:22:07,320 --> 00:22:10,879 Speaker 1: I love the relatively efficient running patterns used by the 363 00:22:10,880 --> 00:22:15,080 Speaker 1: subjects during unrestricted running indicate either an adaptation to the 364 00:22:15,160 --> 00:22:19,280 Speaker 1: chosen stride length through training, or a successful process of 365 00:22:19,480 --> 00:22:24,199 Speaker 1: energy optimist uh optimization. Your body goes to where it 366 00:22:24,240 --> 00:22:27,000 Speaker 1: needs to go. When you do that thing enough times, 367 00:22:27,080 --> 00:22:31,439 Speaker 1: it learns, It learns. We have I love in so 368 00:22:31,440 --> 00:22:34,359 Speaker 1: many different ways talk about strength training, cardios. Our bodies 369 00:22:34,400 --> 00:22:39,040 Speaker 1: are really smart machines that adapt to be better when 370 00:22:39,119 --> 00:22:42,160 Speaker 1: you ask more of it. That's why when you strength train, 371 00:22:42,520 --> 00:22:45,800 Speaker 1: you break down muscle fibers and it rebuilds itself to 372 00:22:45,920 --> 00:22:49,960 Speaker 1: become stronger your bones. If you use them more weight 373 00:22:50,000 --> 00:22:52,960 Speaker 1: bearing activities, they become stronger. And this goes to the 374 00:22:53,080 --> 00:22:55,919 Speaker 1: use that or lose it. That's why it makes me 375 00:22:56,000 --> 00:22:58,919 Speaker 1: so sad when people say they can't run. And I 376 00:22:58,960 --> 00:23:02,159 Speaker 1: know people hate running, there many people out there, but 377 00:23:02,240 --> 00:23:04,840 Speaker 1: one of the main reasons is because you have those 378 00:23:04,880 --> 00:23:09,359 Speaker 1: aches and pains. Running is so natural for us, and 379 00:23:09,400 --> 00:23:13,480 Speaker 1: the more we weigh, the more challenging it is. I've 380 00:23:13,520 --> 00:23:17,080 Speaker 1: experienced this myself when I lifted, you know, got a 381 00:23:17,119 --> 00:23:19,080 Speaker 1: lot more muscle and put on some weight and went 382 00:23:19,080 --> 00:23:21,600 Speaker 1: out for a run and was at my peak weight 383 00:23:21,680 --> 00:23:27,520 Speaker 1: and muscle tissue. It was such an eye opener and 384 00:23:28,640 --> 00:23:31,159 Speaker 1: getting ahead of myself for another show. But one of 385 00:23:31,160 --> 00:23:33,639 Speaker 1: the second top things if you wanted to become a 386 00:23:33,640 --> 00:23:37,160 Speaker 1: faster runner is you need to weigh your optimal weight. 387 00:23:38,119 --> 00:23:42,680 Speaker 1: The lighter goes faster. Okay, all right, that's getting ahead 388 00:23:42,680 --> 00:23:46,960 Speaker 1: of myself though. Uh. Study number two, training for aerobic 389 00:23:47,000 --> 00:23:50,679 Speaker 1: capacity and running economy again old study one in the 390 00:23:50,720 --> 00:23:56,320 Speaker 1: Physician and Sports Medicine, and the summary basically, successful long 391 00:23:56,359 --> 00:23:59,120 Speaker 1: distance running is often attributed to what a high video 392 00:23:59,200 --> 00:24:03,119 Speaker 1: to max. But running economy, the steady state oxygen consumption 393 00:24:03,520 --> 00:24:06,760 Speaker 1: at a given speed, maybe more important. Okay, this was 394 00:24:06,800 --> 00:24:08,679 Speaker 1: a really I think they looked at one guy in 395 00:24:08,680 --> 00:24:13,479 Speaker 1: this study, but they found improvement after training. So just 396 00:24:13,560 --> 00:24:16,040 Speaker 1: putting in the miles, and for this study it was 397 00:24:16,119 --> 00:24:18,320 Speaker 1: interval training, and I will talk about that at the 398 00:24:18,359 --> 00:24:22,160 Speaker 1: close of the show. But a small difference in running 399 00:24:22,160 --> 00:24:27,399 Speaker 1: economy can make a large difference in your endurance capability. Okay, 400 00:24:27,560 --> 00:24:31,120 Speaker 1: but it's about putting in the miles. Third study, most 401 00:24:31,160 --> 00:24:33,240 Speaker 1: marathon runners that I love this one. So we're talking 402 00:24:33,280 --> 00:24:37,119 Speaker 1: about foot strike. Huge topic. I can't wait to do 403 00:24:37,160 --> 00:24:39,360 Speaker 1: a whole show on that, but it's just a part 404 00:24:39,359 --> 00:24:41,840 Speaker 1: of this one. So most marathon runners at the two 405 00:24:41,840 --> 00:24:46,359 Speaker 1: thousand seventeen World Championships were rear foot strikers and most 406 00:24:46,359 --> 00:24:49,399 Speaker 1: did not change foot strike patterns. Journal of Biomechanics two 407 00:24:49,400 --> 00:24:53,840 Speaker 1: thousand nineteen. Huge topic and I saw and I'm gonna 408 00:24:54,320 --> 00:24:57,720 Speaker 1: within the podcast I will do shortly on just this topic. 409 00:24:58,400 --> 00:25:02,160 Speaker 1: I am a member of the American Medical Athletic Association. 410 00:25:02,280 --> 00:25:06,960 Speaker 1: We have conferences with some of the smartest people giving lectures. 411 00:25:07,040 --> 00:25:09,680 Speaker 1: And there was a debate, a debate at the Marine 412 00:25:09,680 --> 00:25:14,359 Speaker 1: Corps Marathon years ago between a barefoot runner and another 413 00:25:14,400 --> 00:25:16,879 Speaker 1: person who was talking about that, you know, it didn't 414 00:25:16,920 --> 00:25:20,680 Speaker 1: matter where your foot strike was, and that most runners 415 00:25:21,200 --> 00:25:24,320 Speaker 1: are not doing the fore ft or midfoot strike, so 416 00:25:24,320 --> 00:25:25,840 Speaker 1: that you can basically end on the back of your foot, 417 00:25:25,880 --> 00:25:27,479 Speaker 1: the middle of your foot, or the front of your foot. 418 00:25:27,520 --> 00:25:31,239 Speaker 1: So the debate is what's best and should you change it? 419 00:25:31,480 --> 00:25:35,119 Speaker 1: And that is so much of that running guru lore 420 00:25:35,680 --> 00:25:37,080 Speaker 1: that I was talking about at the beginning of the show, 421 00:25:37,080 --> 00:25:41,760 Speaker 1: where they try to change your foot strike and they'll say, well, 422 00:25:41,760 --> 00:25:44,080 Speaker 1: if you land on your heel more the forces go 423 00:25:44,160 --> 00:25:45,320 Speaker 1: up your leg and that's where so many of the 424 00:25:45,359 --> 00:25:48,680 Speaker 1: injuries come from. All right, So this study looked at 425 00:25:49,600 --> 00:25:52,639 Speaker 1: the marathon at the two thousand and seventeen i A 426 00:25:52,880 --> 00:25:56,320 Speaker 1: a F World Championships. Uh. The researchers set up high 427 00:25:56,320 --> 00:25:59,440 Speaker 1: speed cameras to capture foot striking pattern of elite runners 428 00:25:59,480 --> 00:26:04,160 Speaker 1: as they raced. Okay, dozens of cameras. What did they 429 00:26:04,160 --> 00:26:08,439 Speaker 1: find The most prevalent striking pattern was rear foot throughout 430 00:26:08,480 --> 00:26:12,320 Speaker 1: the race. In fact, the top four finishers all rear 431 00:26:12,320 --> 00:26:15,840 Speaker 1: foot strikers. Of the seventy runners analyzed, during the fourth 432 00:26:15,920 --> 00:26:19,200 Speaker 1: lap of the men's marathon, forty seven of them, which 433 00:26:19,280 --> 00:26:23,200 Speaker 1: was sixty seven percent, landed on their heels, twenty one 434 00:26:23,200 --> 00:26:26,119 Speaker 1: which was thirty landed on their mid foot, and two 435 00:26:27,040 --> 00:26:29,160 Speaker 1: three percent landed on their fore ft. When it came 436 00:26:29,200 --> 00:26:32,479 Speaker 1: to the women's seventy eight runners, fifty seven which was 437 00:26:32,560 --> 00:26:36,320 Speaker 1: seventy three percent, landed on their heel, nineteen which was 438 00:26:36,320 --> 00:26:39,399 Speaker 1: twenty four winded on their midfoot, and two back to 439 00:26:39,560 --> 00:26:42,760 Speaker 1: three percent or on their four ft. Now I get it, 440 00:26:42,760 --> 00:26:44,680 Speaker 1: people go, well, I'm not an elite runner. Okay, Yeah, 441 00:26:44,680 --> 00:26:47,399 Speaker 1: but we look at what they do and think is 442 00:26:47,440 --> 00:26:49,760 Speaker 1: that the best way to do it? But this is 443 00:26:49,800 --> 00:26:52,520 Speaker 1: a huge chicken and egg controversy, and I'll read this enough. 444 00:26:53,320 --> 00:26:56,760 Speaker 1: So my take on this is one of the factors 445 00:26:56,840 --> 00:26:59,320 Speaker 1: is do they run the way they run because they 446 00:26:59,359 --> 00:27:03,760 Speaker 1: put in more aisles and even so they are still 447 00:27:03,960 --> 00:27:08,480 Speaker 1: primarily landing on their heel. So I'm just bringing this 448 00:27:08,600 --> 00:27:11,240 Speaker 1: up because so much of the running coaching where people 449 00:27:11,280 --> 00:27:13,879 Speaker 1: try to change your stride, they try to change the 450 00:27:13,880 --> 00:27:16,159 Speaker 1: way you land and a lot of that has to 451 00:27:16,200 --> 00:27:19,080 Speaker 1: do with your shoes. And they'll give you these shoes, 452 00:27:19,480 --> 00:27:21,359 Speaker 1: Oh my gosh, that are supposed to put you in 453 00:27:21,400 --> 00:27:28,480 Speaker 1: your four ft strike. Uh. Back to that symposium, uh, 454 00:27:28,880 --> 00:27:32,000 Speaker 1: between the two the debate where should you land on 455 00:27:32,040 --> 00:27:35,760 Speaker 1: your foot? One of the presenters actually brought up video 456 00:27:37,280 --> 00:27:40,960 Speaker 1: of someone who is a runner and is a proponent, 457 00:27:41,119 --> 00:27:43,520 Speaker 1: a well known proponent of the four foot strike and 458 00:27:43,800 --> 00:27:46,320 Speaker 1: says that the shoes not gonna name the brand, but 459 00:27:46,400 --> 00:27:48,640 Speaker 1: the shoes they run and put you in the four 460 00:27:48,680 --> 00:27:52,639 Speaker 1: ft strike. And that's the thing they they unnaturally, I 461 00:27:52,680 --> 00:27:54,679 Speaker 1: would say, put you into that four foot strike or 462 00:27:54,720 --> 00:27:59,359 Speaker 1: do they? Because this the person debating that specific person, 463 00:27:59,400 --> 00:28:02,040 Speaker 1: I'm trying to keep vegas possible. Brought up video of 464 00:28:02,080 --> 00:28:04,920 Speaker 1: this person actually running an iron Man race and landing 465 00:28:04,920 --> 00:28:07,480 Speaker 1: on their heels. So even though they were running in 466 00:28:08,119 --> 00:28:09,840 Speaker 1: the shoe that is supposed to put you into the 467 00:28:09,880 --> 00:28:13,840 Speaker 1: four ft position, this person was not doing so. And 468 00:28:13,920 --> 00:28:17,360 Speaker 1: by the way, one of the major factors involved with 469 00:28:17,720 --> 00:28:20,120 Speaker 1: your foot strike as you get more fatigued, you get 470 00:28:20,160 --> 00:28:22,840 Speaker 1: back on your heels, and that's often found in the 471 00:28:22,920 --> 00:28:28,720 Speaker 1: research as well. Okay, another study, Strategies to improve running 472 00:28:28,720 --> 00:28:33,000 Speaker 1: economy Sports Medicine, two thousand fifteen. Okay, improvements and running 473 00:28:33,000 --> 00:28:37,960 Speaker 1: economy have traditionally been achieved through what endurance training, through 474 00:28:38,000 --> 00:28:40,080 Speaker 1: putting in the miles. Now it goes on to say 475 00:28:40,200 --> 00:28:43,720 Speaker 1: a hill and level ground, high intensity interval training. That's 476 00:28:43,720 --> 00:28:48,840 Speaker 1: another frequently prescribed form of training, and I've done specific 477 00:28:48,840 --> 00:28:52,880 Speaker 1: shows on the value of uphill training and interval training. 478 00:28:52,880 --> 00:28:54,520 Speaker 1: Will talk about that real quickly, and I've done those 479 00:28:54,520 --> 00:28:56,560 Speaker 1: shows as well. But you have to put in the 480 00:28:56,680 --> 00:29:00,800 Speaker 1: miles first, because here's the thing. You can't go hard 481 00:29:01,000 --> 00:29:03,600 Speaker 1: before you build your base. And that is a huge 482 00:29:03,680 --> 00:29:07,280 Speaker 1: takeaway from this show is yes, you can get really 483 00:29:07,320 --> 00:29:09,400 Speaker 1: specific about your running and you can start doing the 484 00:29:09,480 --> 00:29:13,400 Speaker 1: high intensity intervals. You go to the track, but that's 485 00:29:13,440 --> 00:29:16,160 Speaker 1: the factor you go. Generally speaking, the more likely you 486 00:29:16,200 --> 00:29:18,440 Speaker 1: are to get injured. And if you don't have a 487 00:29:18,440 --> 00:29:21,560 Speaker 1: base of strength, if you have the weaknesses that haven't 488 00:29:21,600 --> 00:29:25,000 Speaker 1: been built up, that haven't been strengthened through what just running, 489 00:29:26,000 --> 00:29:28,560 Speaker 1: you're going to get hurt. And that's why so many 490 00:29:28,560 --> 00:29:31,160 Speaker 1: people get hurt. That's why so many people don't enjoy running. 491 00:29:31,480 --> 00:29:35,200 Speaker 1: It's going to exactly what this show and and Fitness 492 00:29:35,280 --> 00:29:39,600 Speaker 1: Disrupted as a whole is about. It's the basics. You 493 00:29:39,640 --> 00:29:42,560 Speaker 1: have to do the basics first, and the basics are 494 00:29:42,640 --> 00:29:45,239 Speaker 1: what gets you really good. Listen back when I was 495 00:29:46,720 --> 00:29:49,200 Speaker 1: I'll wait for that, but it's worth talking about the 496 00:29:49,280 --> 00:29:51,840 Speaker 1: end of the show, okay. And and this study, by 497 00:29:51,880 --> 00:29:54,960 Speaker 1: the way, also talks about research about resistance training and 498 00:29:55,000 --> 00:29:58,960 Speaker 1: biometrics helping with running economy. All true, all true, but 499 00:29:59,600 --> 00:30:01,800 Speaker 1: you have to get your base of strength first. You 500 00:30:01,840 --> 00:30:05,240 Speaker 1: can't go out and run fast and go hard into 501 00:30:05,280 --> 00:30:07,440 Speaker 1: all those things and expect to be good if you 502 00:30:07,480 --> 00:30:10,520 Speaker 1: don't put in the miles. Two more two more studies, 503 00:30:10,680 --> 00:30:14,960 Speaker 1: this one BMC Sports Science, Medicine Rehabilitation two thousand sixteen 504 00:30:15,000 --> 00:30:18,920 Speaker 1: and Empirical study of race times in recreational endurance runners. 505 00:30:19,000 --> 00:30:22,040 Speaker 1: Interesting study. It was a survey used to collect data 506 00:30:22,120 --> 00:30:26,640 Speaker 1: from recreational runners endurance runners, just over two thousand about 507 00:30:27,600 --> 00:30:31,400 Speaker 1: runners and this guy, I save this. There's two for last. 508 00:30:32,000 --> 00:30:35,440 Speaker 1: They found a very strong correlation between what weekly running 509 00:30:35,480 --> 00:30:39,240 Speaker 1: mileage and race times, ranging from the five k to 510 00:30:39,320 --> 00:30:43,680 Speaker 1: the marathon. The more miles these runners ran, the faster 511 00:30:43,840 --> 00:30:48,600 Speaker 1: they raced. The more miles these runners ran, the faster 512 00:30:48,680 --> 00:30:51,720 Speaker 1: they race. So the question is how many miles? Right? 513 00:30:52,120 --> 00:30:55,760 Speaker 1: You can't do too many or you get hurt, so 514 00:30:56,000 --> 00:31:00,240 Speaker 1: you have to build up slowly periodization. But the be 515 00:31:00,360 --> 00:31:03,680 Speaker 1: all end all wasn't how much interval training they did, 516 00:31:03,840 --> 00:31:07,040 Speaker 1: or you know, what type of shoes they wore, or 517 00:31:07,080 --> 00:31:09,440 Speaker 1: what type of foot strike they had, or who they're 518 00:31:09,520 --> 00:31:14,080 Speaker 1: running coach was, or what their form for running you 519 00:31:14,120 --> 00:31:17,680 Speaker 1: know is or there you know recovery methods, there something 520 00:31:17,720 --> 00:31:21,760 Speaker 1: you gotta just do it. You know, I say frequently 521 00:31:21,840 --> 00:31:23,720 Speaker 1: that now you got a half, right, it's not just 522 00:31:23,800 --> 00:31:27,200 Speaker 1: do it, it's just do it frequently, Just do it frequently. 523 00:31:27,800 --> 00:31:39,880 Speaker 1: Final break and we'll be right back. Okay, saved what 524 00:31:39,960 --> 00:31:42,640 Speaker 1: I consider to be the best for last. Although all 525 00:31:42,680 --> 00:31:46,160 Speaker 1: of these studies go into what I'm talking about. And 526 00:31:46,200 --> 00:31:48,680 Speaker 1: sometimes I feel crazy when I do these shows because 527 00:31:48,680 --> 00:31:50,920 Speaker 1: I know people are listening and they're going it's it's 528 00:31:51,760 --> 00:31:57,360 Speaker 1: really it's that simple, yes, fitness and nutrition. One of 529 00:31:57,360 --> 00:32:02,280 Speaker 1: the major issues with both is that you have self 530 00:32:02,320 --> 00:32:08,360 Speaker 1: proclaimed experts who are not who grab onto one thing, 531 00:32:10,280 --> 00:32:13,600 Speaker 1: one thing and that's how they make their name, and 532 00:32:13,680 --> 00:32:18,120 Speaker 1: it's over it's making it overly complex. It's not looking 533 00:32:18,160 --> 00:32:20,720 Speaker 1: at the science what this show is all about. I 534 00:32:20,760 --> 00:32:24,520 Speaker 1: can't say that enough times. Listen. I'd love to impress 535 00:32:24,560 --> 00:32:27,800 Speaker 1: you with my you know, knowledge of heart rate zones 536 00:32:27,840 --> 00:32:30,800 Speaker 1: and power and things like that. Who cares. My goal 537 00:32:30,960 --> 00:32:34,120 Speaker 1: is to get you the greatest results in the shortest 538 00:32:34,120 --> 00:32:38,640 Speaker 1: amount of time, with the least likelihood of injury. And 539 00:32:38,680 --> 00:32:41,600 Speaker 1: I am living proof of that. You know. I know 540 00:32:41,720 --> 00:32:44,920 Speaker 1: I'm in equals one. I'm just one, you know, subject 541 00:32:45,000 --> 00:32:48,560 Speaker 1: in in the experiment of fitness. But I was someone 542 00:32:48,560 --> 00:32:50,719 Speaker 1: who couldn't run, who had all those issues. I just 543 00:32:50,960 --> 00:32:53,760 Speaker 1: I don't probably talk about it enough because I don't 544 00:32:53,760 --> 00:32:55,959 Speaker 1: like focusing on the negative. But you have to know 545 00:32:56,000 --> 00:32:58,160 Speaker 1: from where I came as well. I was not coming 546 00:32:58,200 --> 00:33:00,000 Speaker 1: out of the womb running and I had those issue 547 00:33:00,080 --> 00:33:03,120 Speaker 1: use huge issues and how did I get better by 548 00:33:03,280 --> 00:33:10,640 Speaker 1: running and building up slowly? Okay, alright? Final study Running economy, 549 00:33:10,760 --> 00:33:15,560 Speaker 1: measurement norms and determining factors. This was Sports Medicine Open, 550 00:33:15,640 --> 00:33:19,000 Speaker 1: two thousand fifteen. One one line. I'm just gonna pull 551 00:33:19,040 --> 00:33:21,680 Speaker 1: from it, and this goes to everything we're talking about. 552 00:33:22,160 --> 00:33:26,200 Speaker 1: An economical change in one athlete may be uneconomical in 553 00:33:26,280 --> 00:33:32,000 Speaker 1: another athlete because of differences in other physiological or biomechanical characteristics. 554 00:33:33,040 --> 00:33:34,800 Speaker 1: I'm gonna read it one final time because it goes 555 00:33:34,840 --> 00:33:38,840 Speaker 1: to the entire theme of changing your running gait by 556 00:33:38,880 --> 00:33:43,320 Speaker 1: just looking at you or following some running gurus self 557 00:33:43,400 --> 00:33:48,120 Speaker 1: proclaimed you know one way to run. An economical change 558 00:33:48,120 --> 00:33:51,840 Speaker 1: in one athlete may be uneconomical in another because of 559 00:33:51,920 --> 00:33:57,640 Speaker 1: differences in other physiological or bio mechanical characteristics. If you 560 00:33:57,720 --> 00:34:00,239 Speaker 1: want to know you're running economy, you have to go 561 00:34:00,280 --> 00:34:05,480 Speaker 1: into a lab and see what's going on. And yes, 562 00:34:05,600 --> 00:34:08,000 Speaker 1: there are subtle changes you can make, but you still 563 00:34:08,000 --> 00:34:13,040 Speaker 1: don't know if you make those changes. Ideally, you still 564 00:34:13,120 --> 00:34:17,360 Speaker 1: don't know because you don't know how your body is responding. 565 00:34:17,360 --> 00:34:19,399 Speaker 1: Now you can look at running times and things like that, 566 00:34:19,560 --> 00:34:21,839 Speaker 1: but there's the chicken and egg controversy. Again, you may 567 00:34:21,920 --> 00:34:25,360 Speaker 1: be changing these things subtly, but you're putting in the miles. 568 00:34:25,400 --> 00:34:28,520 Speaker 1: So was it the changes in your running form or 569 00:34:28,560 --> 00:34:31,839 Speaker 1: is it the miles and you're changing your running form 570 00:34:31,840 --> 00:34:33,160 Speaker 1: and putting in the miles. You may be able to 571 00:34:33,280 --> 00:34:38,279 Speaker 1: run faster if you just stick to what's natural. The 572 00:34:38,360 --> 00:34:41,719 Speaker 1: more you run, the better your body becomes at it. 573 00:34:41,800 --> 00:34:44,000 Speaker 1: So it is that chicken and egg controversy. When it 574 00:34:44,040 --> 00:34:46,120 Speaker 1: comes to that, I will go back to your body 575 00:34:46,200 --> 00:34:49,440 Speaker 1: is a very smart machine. It doesn't want to waste energy, 576 00:34:49,600 --> 00:34:53,840 Speaker 1: especially in the later miles. The farther you run, the 577 00:34:54,000 --> 00:34:58,600 Speaker 1: better you will be calm okay. Or the more miles 578 00:34:58,640 --> 00:35:01,040 Speaker 1: you put in, you gotta be careful. You can't do 579 00:35:01,120 --> 00:35:08,560 Speaker 1: too many too soon, okay. Frequency over complexity. Frequency over complexity, 580 00:35:08,719 --> 00:35:11,840 Speaker 1: especially when you're starting. You can't go to the track 581 00:35:11,920 --> 00:35:15,399 Speaker 1: and start hammering out repeats or on the treadmill at 582 00:35:15,400 --> 00:35:18,680 Speaker 1: a class, or on you know, some content until you've 583 00:35:18,719 --> 00:35:22,319 Speaker 1: built that base of strength that goes for everything. You 584 00:35:22,360 --> 00:35:27,919 Speaker 1: need to build your base. So I'm now fifty one, 585 00:35:28,360 --> 00:35:30,960 Speaker 1: I am not putting in the longer runs that I 586 00:35:31,120 --> 00:35:34,600 Speaker 1: used to, So I am doing more frequent, short runs. 587 00:35:35,320 --> 00:35:38,359 Speaker 1: So there's one if you're a beginner anyone to run, 588 00:35:38,920 --> 00:35:41,359 Speaker 1: or a lot more miles, or you're someone like me 589 00:35:41,800 --> 00:35:43,680 Speaker 1: who's getting up there and doesn't want to be hurt. 590 00:35:44,640 --> 00:35:46,719 Speaker 1: I'm doing shorter run so and rather than running in 591 00:35:46,719 --> 00:35:49,279 Speaker 1: an eight mile run like I used to, I'll do 592 00:35:49,440 --> 00:35:52,120 Speaker 1: a four mile run in the morning and another four 593 00:35:52,200 --> 00:35:55,920 Speaker 1: mile in the evening. Because the longer we run, the 594 00:35:55,920 --> 00:35:59,399 Speaker 1: more body starts to break down and get slower and 595 00:35:59,440 --> 00:36:02,480 Speaker 1: do things that you know aren't perfect. But as we 596 00:36:02,520 --> 00:36:05,319 Speaker 1: get older that becomes more important. That's not to say 597 00:36:05,320 --> 00:36:07,600 Speaker 1: I don't do longer runs. I'm just smart about it. 598 00:36:08,000 --> 00:36:11,200 Speaker 1: So I'm breaking them up more frequently. So the mileage 599 00:36:11,239 --> 00:36:16,960 Speaker 1: maybe the same, but it's quality over quantity. I'm mixing 600 00:36:16,960 --> 00:36:18,919 Speaker 1: it up more than I used to when it comes 601 00:36:18,960 --> 00:36:22,440 Speaker 1: to the longer runs, and that's it. It's working. You know, 602 00:36:22,840 --> 00:36:27,200 Speaker 1: as we start to go longer over an hour, things 603 00:36:27,239 --> 00:36:29,280 Speaker 1: like that, your body starts to break down a little 604 00:36:29,280 --> 00:36:31,480 Speaker 1: bit more so if you're gonna put in the miles 605 00:36:31,800 --> 00:36:33,800 Speaker 1: and you want to be safe and you're getting older 606 00:36:33,880 --> 00:36:37,080 Speaker 1: or you're just starting out, I suggest in a lot 607 00:36:37,120 --> 00:36:42,799 Speaker 1: of the research shows frequency, and you know most marathoners 608 00:36:42,800 --> 00:36:44,719 Speaker 1: who are in durance athletes will have that one long 609 00:36:44,800 --> 00:36:48,160 Speaker 1: run on the weekend, and that's one great way to 610 00:36:48,160 --> 00:36:53,400 Speaker 1: get it in, all right, But the number one secret 611 00:36:53,800 --> 00:37:01,239 Speaker 1: to becoming a better runner, drumroll, please just run, just run. 612 00:37:02,000 --> 00:37:04,879 Speaker 1: I always think back to cave men. Do you think 613 00:37:04,960 --> 00:37:10,359 Speaker 1: cavemen were worried about four ft rear foot striking? They 614 00:37:10,360 --> 00:37:13,400 Speaker 1: were barefoot? I guess right. And that goes to a 615 00:37:13,440 --> 00:37:16,239 Speaker 1: whole another thing about running shoes, and I will talk 616 00:37:16,280 --> 00:37:18,719 Speaker 1: about that in a separate show and I've hit on 617 00:37:18,760 --> 00:37:22,280 Speaker 1: it a little bit and previous ones. But even running 618 00:37:22,320 --> 00:37:24,799 Speaker 1: shoes can make it unnatural. But that doesn't mean we 619 00:37:24,800 --> 00:37:27,200 Speaker 1: suddenly start running barefoot again. That's a huge problem. Okay, 620 00:37:27,200 --> 00:37:29,359 Speaker 1: I'm gonna say it real quickly. You know, you can't 621 00:37:29,520 --> 00:37:32,920 Speaker 1: run in shoes for forty years that are super supportive 622 00:37:32,960 --> 00:37:35,239 Speaker 1: and then expect your body to be able to tolerate. 623 00:37:35,560 --> 00:37:38,760 Speaker 1: For most people, especially if you have more weight. Barefoot 624 00:37:38,800 --> 00:37:43,120 Speaker 1: running or minimalist running, it's all about progression and it's 625 00:37:43,160 --> 00:37:45,960 Speaker 1: all about simplifying it. And yes, we can get to 626 00:37:46,040 --> 00:37:48,960 Speaker 1: the you know, the more intense workouts and the plying 627 00:37:49,040 --> 00:37:53,040 Speaker 1: metrics and the interval training and the hill work and 628 00:37:53,120 --> 00:37:55,600 Speaker 1: things like that, and you should overtime if your goals 629 00:37:55,640 --> 00:37:57,680 Speaker 1: are are loftier and you want to mix it up 630 00:37:57,719 --> 00:37:59,839 Speaker 1: and you want to be fitter. But at the end 631 00:37:59,840 --> 00:38:05,080 Speaker 1: of the day, it's all about time, excessive moderation. Look 632 00:38:05,080 --> 00:38:10,160 Speaker 1: at how that always comes back excessive moderation doing a 633 00:38:10,160 --> 00:38:14,239 Speaker 1: lot a little bit rather than doing a little bit 634 00:38:14,280 --> 00:38:18,040 Speaker 1: a lot. And especially if you just try to change 635 00:38:18,040 --> 00:38:22,319 Speaker 1: your gait and don't run frequently, it's not gonna have 636 00:38:23,160 --> 00:38:28,560 Speaker 1: the results that you expect. Simple enough, trust your body, 637 00:38:29,640 --> 00:38:32,720 Speaker 1: all right. I hope you enjoyed that runners non runners, 638 00:38:32,760 --> 00:38:35,719 Speaker 1: and I would love to hear from non runners who 639 00:38:36,280 --> 00:38:38,799 Speaker 1: start running. It's one of my favorite things is people 640 00:38:38,840 --> 00:38:42,120 Speaker 1: who you know, read my books, listen to the shows 641 00:38:42,320 --> 00:38:45,120 Speaker 1: and and make major change that they didn't think possible, 642 00:38:45,840 --> 00:38:47,919 Speaker 1: because that is ultimately what this show is about, helping 643 00:38:47,920 --> 00:38:50,480 Speaker 1: you look better, feel better, and live longer. Oh wait, 644 00:38:50,840 --> 00:38:55,040 Speaker 1: hold on, I got ahead of myself. Yeah, I have 645 00:38:55,160 --> 00:38:57,000 Speaker 1: one study real quick, here's how we end the show. 646 00:38:57,239 --> 00:38:59,960 Speaker 1: So here's one that goes against everything I said. Somewhat 647 00:39:00,480 --> 00:39:04,719 Speaker 1: effective step length optimization on aerobic demand of running. So 648 00:39:04,760 --> 00:39:08,919 Speaker 1: this was Journal of Applied Physiology. So what they found 649 00:39:08,920 --> 00:39:11,880 Speaker 1: in this study was that most demonstrated and near optimal 650 00:39:11,920 --> 00:39:14,160 Speaker 1: stride length for the speed at which they were tested, 651 00:39:14,160 --> 00:39:16,279 Speaker 1: which goes to everything I just said. You know, their 652 00:39:16,320 --> 00:39:19,640 Speaker 1: natural stride length was optimal, near optimal for the speed 653 00:39:19,640 --> 00:39:21,839 Speaker 1: that they were tested. However, nine of the runners were 654 00:39:21,840 --> 00:39:25,600 Speaker 1: diagnosed as over striders and were subsequently trained to reduce 655 00:39:25,640 --> 00:39:28,120 Speaker 1: their strides to a more optimal length, and after three 656 00:39:28,160 --> 00:39:31,040 Speaker 1: weeks of doing this, these runners showed significant improvement in 657 00:39:31,080 --> 00:39:33,759 Speaker 1: running economy relative to a control group. So that kind 658 00:39:33,760 --> 00:39:36,640 Speaker 1: of contradicts what I just said, but does it? And 659 00:39:36,680 --> 00:39:38,919 Speaker 1: here's why I included that. First of all, I'm gonna 660 00:39:38,920 --> 00:39:41,560 Speaker 1: include all the studies regardless, not just to support a 661 00:39:41,640 --> 00:39:45,560 Speaker 1: bias that the vast majority of fitness people do. It's 662 00:39:45,640 --> 00:39:49,720 Speaker 1: nine people and they're running may have been so egregiously wrong. 663 00:39:50,000 --> 00:39:51,960 Speaker 1: But here's the thing that I love about it. What 664 00:39:52,120 --> 00:39:57,000 Speaker 1: do many running coaches advised when it comes to running length, 665 00:39:57,080 --> 00:40:03,160 Speaker 1: in your stride, length in your ride. No, this one. 666 00:40:03,400 --> 00:40:07,120 Speaker 1: It's the frequency. They were over striders. They were trained 667 00:40:07,160 --> 00:40:10,480 Speaker 1: to reduce their strides. So many running coaches say no, no, no, 668 00:40:10,520 --> 00:40:15,600 Speaker 1: you gotta lengthen your stride. Well, for many people that's 669 00:40:15,640 --> 00:40:21,319 Speaker 1: the opposite advice. So pulling it all together. I'm not 670 00:40:21,400 --> 00:40:25,239 Speaker 1: saying that some running coaches that can't help improve your 671 00:40:25,320 --> 00:40:29,880 Speaker 1: running economy by looking at you, but science says to 672 00:40:30,000 --> 00:40:33,560 Speaker 1: truly do that. And when you look at the Chinese runner, 673 00:40:33,960 --> 00:40:36,400 Speaker 1: you can, and oh and other runners. Just look at 674 00:40:36,400 --> 00:40:40,319 Speaker 1: the number of different ways people run. So yes, there 675 00:40:40,320 --> 00:40:43,560 Speaker 1: are ways to improve your running economy. But one of 676 00:40:43,640 --> 00:40:46,719 Speaker 1: the primary ways you are going to do that is 677 00:40:46,760 --> 00:40:51,160 Speaker 1: putting in the time. Enough said, I hope you enjoyed that, 678 00:40:51,480 --> 00:40:55,480 Speaker 1: love this type of topic. It's exactly what this shows about. 679 00:40:55,880 --> 00:40:59,560 Speaker 1: Let's look at the science and it generally will always 680 00:40:59,600 --> 00:41:03,880 Speaker 1: go back to the simple solution, and it's putting in 681 00:41:03,920 --> 00:41:07,759 Speaker 1: the time. Put in the time. Don't make it more complicated. 682 00:41:07,800 --> 00:41:13,200 Speaker 1: Don't waste money on products and programs that aren't gonna 683 00:41:13,200 --> 00:41:15,239 Speaker 1: help anyone other than the people selling the products of 684 00:41:15,280 --> 00:41:17,920 Speaker 1: the programs. All right, thank you for listening. If you 685 00:41:18,000 --> 00:41:20,839 Speaker 1: could rate the show, please come on rate the show. 686 00:41:20,880 --> 00:41:24,440 Speaker 1: It takes two seconds. Rate the show. I greatly appreciate that. 687 00:41:24,920 --> 00:41:29,000 Speaker 1: Subscribe as well. Amazing guests, new ones coming up if 688 00:41:29,000 --> 00:41:31,719 Speaker 1: you haven't listened. If you're into the running and ultra running, 689 00:41:31,800 --> 00:41:36,719 Speaker 1: especially Dean car Nazis just interviewed him amazing, amazing guy. 690 00:41:37,280 --> 00:41:40,400 Speaker 1: And yes, Tom h Fit is my Instagram. Tom h 691 00:41:40,400 --> 00:41:43,600 Speaker 1: Fit is also my Twitter. You can follow me there, 692 00:41:43,640 --> 00:41:46,359 Speaker 1: reach out to me there or Fitness disrupted dot com. 693 00:41:46,400 --> 00:41:49,360 Speaker 1: You can reach out to me right through that as well. 694 00:41:49,920 --> 00:41:53,440 Speaker 1: My show, my life's work is all about helping people 695 00:41:53,480 --> 00:41:57,040 Speaker 1: look better, feel better, and live longer. My only bias 696 00:41:58,160 --> 00:42:01,040 Speaker 1: is wanting you to enjoy your life to the fullest, 697 00:42:01,360 --> 00:42:04,280 Speaker 1: to live as long as possible and have those years 698 00:42:04,800 --> 00:42:09,920 Speaker 1: be the highest quality as possible. And that's it. Because 699 00:42:09,960 --> 00:42:13,000 Speaker 1: there's three things we control, how much we move, what 700 00:42:13,120 --> 00:42:16,120 Speaker 1: we put into our mouths, and equally as important, our 701 00:42:16,160 --> 00:42:20,960 Speaker 1: psychological state, our attitudes. No one can control those three 702 00:42:21,000 --> 00:42:24,319 Speaker 1: things for you. It is up to you and I'm 703 00:42:24,360 --> 00:42:27,479 Speaker 1: here to give you the best information to be able 704 00:42:27,520 --> 00:42:30,640 Speaker 1: to do that. Thank you for listening. I am Tom 705 00:42:30,680 --> 00:42:39,560 Speaker 1: Holland this is Fitness Disrupted. Believe in Yourself. Fitness Disrupted 706 00:42:39,640 --> 00:42:43,000 Speaker 1: is a production of I Heart Radio. For more podcasts 707 00:42:43,000 --> 00:42:45,720 Speaker 1: from my heart Radio, visit the I heart Radio app, 708 00:42:45,920 --> 00:42:49,360 Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.