1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:09,039 --> 00:00:13,920 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Fit tip. 3 00:00:14,000 --> 00:00:16,239 Speaker 1: I'm gonna call this fit tip running tip number one 4 00:00:16,600 --> 00:00:18,319 Speaker 1: because I think I'm gonna do. I know I'm gonna 5 00:00:18,360 --> 00:00:21,640 Speaker 1: do a handful of these running tips. This one also 6 00:00:21,760 --> 00:00:24,680 Speaker 1: applies to walkers to some extent, but I'm gonna say 7 00:00:24,760 --> 00:00:27,200 Speaker 1: runners for the most part. I may occasionally throw in 8 00:00:27,440 --> 00:00:30,360 Speaker 1: walkers the term, but know that it applies to you 9 00:00:30,440 --> 00:00:33,120 Speaker 1: as well. And this fit tip applies to those of 10 00:00:33,159 --> 00:00:37,040 Speaker 1: you who run outside, who run outside, And the tip 11 00:00:37,200 --> 00:00:40,960 Speaker 1: is why you should run on the shoulder, and by shoulder, 12 00:00:41,040 --> 00:00:44,640 Speaker 1: I mean the grass, the sand when that is available 13 00:00:44,640 --> 00:00:48,880 Speaker 1: to you and you are outside logging miles on the road. 14 00:00:49,640 --> 00:00:55,560 Speaker 1: Why you should occasionally run on the soft stuff? And 15 00:00:55,600 --> 00:01:00,160 Speaker 1: the first reason probably obvious to most people, right it 16 00:01:00,400 --> 00:01:04,080 Speaker 1: is to decrease the impact forces. So when you run 17 00:01:04,200 --> 00:01:08,880 Speaker 1: on roads, hard surface, hard surface, and I have to 18 00:01:08,920 --> 00:01:12,000 Speaker 1: say that that is good and bad so and even 19 00:01:12,040 --> 00:01:14,160 Speaker 1: bad as I say that out loud, it's not bad, 20 00:01:14,240 --> 00:01:18,960 Speaker 1: it's it's challenging. You gotta be careful, as with anything 21 00:01:19,440 --> 00:01:23,920 Speaker 1: in health and wellness and nutrition moderation. So I have 22 00:01:24,080 --> 00:01:27,520 Speaker 1: logged a crazy number of miles. I am fifty one 23 00:01:27,520 --> 00:01:31,280 Speaker 1: turning fifty two, have done marathons, ultra marathons, triathlons. I 24 00:01:31,360 --> 00:01:34,440 Speaker 1: spent years as a trainer just running with clients for 25 00:01:34,600 --> 00:01:37,480 Speaker 1: many years as well, certain clients, So I have spent 26 00:01:37,680 --> 00:01:40,560 Speaker 1: a great deal of time on the roads. I'm injury free, 27 00:01:40,640 --> 00:01:44,399 Speaker 1: and this is one reason amongst many, amongst many, and 28 00:01:44,440 --> 00:01:48,720 Speaker 1: there's never one silver bullet. So their strength training, there's moderation, 29 00:01:48,760 --> 00:01:53,080 Speaker 1: there's periodization, and there's this every now and again when 30 00:01:53,120 --> 00:01:55,920 Speaker 1: I'm out running, and that could be a three mile run, 31 00:01:55,960 --> 00:01:59,200 Speaker 1: it could be a thirteen mile run. I'm going back 32 00:01:59,200 --> 00:02:02,480 Speaker 1: and forth from the road to the grass, from the 33 00:02:02,560 --> 00:02:07,920 Speaker 1: road to the dirt. And therefore, main reasons you should 34 00:02:07,920 --> 00:02:14,200 Speaker 1: do this and again, the first one obvious decreased impact forces. Yes, 35 00:02:14,320 --> 00:02:18,360 Speaker 1: the road is hard, so by giving your lower body 36 00:02:18,840 --> 00:02:21,320 Speaker 1: a break every now and again, that's a good thing. 37 00:02:22,560 --> 00:02:26,320 Speaker 1: That's a good thing. But the impact forces are also 38 00:02:26,360 --> 00:02:34,280 Speaker 1: good for us. Right, runners have a lower incidents of osteoarthritis, 39 00:02:34,440 --> 00:02:36,920 Speaker 1: contrary to what most people believe. And I've done many 40 00:02:36,919 --> 00:02:39,840 Speaker 1: shows on that talked about that. So yes, we want 41 00:02:39,880 --> 00:02:42,760 Speaker 1: impact forces to strengthen our bones and do other good 42 00:02:42,760 --> 00:02:45,040 Speaker 1: things for our bodies. You know, one of the worst 43 00:02:45,040 --> 00:02:47,760 Speaker 1: things you can do is be sedentary. You know, just 44 00:02:47,800 --> 00:02:51,400 Speaker 1: finished a whole course on brain and behavior in the 45 00:02:51,440 --> 00:02:56,040 Speaker 1: extremes Harvard Extension School, Amazing, taught by a NASA Russian scientist. 46 00:02:56,400 --> 00:02:59,080 Speaker 1: And what is the worst thing for your body in space? 47 00:02:59,760 --> 00:03:03,200 Speaker 1: It's a lack of impact. It's the lack of of walking, 48 00:03:03,240 --> 00:03:07,600 Speaker 1: of gravity. And if you want to know you know 49 00:03:07,639 --> 00:03:11,200 Speaker 1: how the body works, you always look at the extremes. So, yes, 50 00:03:11,280 --> 00:03:13,160 Speaker 1: impact forces are good for us, but to a point, 51 00:03:13,240 --> 00:03:17,400 Speaker 1: like anything else, So first and foremost we switch from 52 00:03:17,440 --> 00:03:19,920 Speaker 1: the road to the grass, to the sand, to the 53 00:03:20,000 --> 00:03:24,799 Speaker 1: softer stuff when available, to decrease the impact forces, to 54 00:03:24,800 --> 00:03:28,400 Speaker 1: give our body a break. Too much of anything, I 55 00:03:28,440 --> 00:03:31,120 Speaker 1: don't care how good it is for you, it's gonna 56 00:03:31,120 --> 00:03:35,440 Speaker 1: be problematic. But I have to qualify this also by saying, 57 00:03:35,440 --> 00:03:38,480 Speaker 1: if you're training for a five k a half marathon 58 00:03:38,520 --> 00:03:40,920 Speaker 1: and marathon that is going to be predominantly on the roads, 59 00:03:41,280 --> 00:03:43,480 Speaker 1: then of course you want to spend time on the 60 00:03:43,560 --> 00:03:46,400 Speaker 1: road as well, But that doesn't mean you can't give 61 00:03:46,440 --> 00:03:49,040 Speaker 1: your body a break, especially if you're training for a 62 00:03:49,160 --> 00:03:55,560 Speaker 1: longer distance event. So decreased impact forces. Obvious first reason 63 00:03:55,600 --> 00:03:59,080 Speaker 1: why you should periodically run on the shoulder. Number two, 64 00:03:59,200 --> 00:04:02,840 Speaker 1: unstable terrain. That's a good thing. You know, roads are 65 00:04:02,880 --> 00:04:06,520 Speaker 1: generally flat and smooth. Depends on where you are as well, 66 00:04:07,240 --> 00:04:11,640 Speaker 1: but when you run on unstable terrain, you're working on balance, 67 00:04:13,200 --> 00:04:15,280 Speaker 1: and we can call it functional balance if you want. 68 00:04:15,320 --> 00:04:21,240 Speaker 1: You're moving end you are on unstable ground, you are 69 00:04:21,279 --> 00:04:25,120 Speaker 1: working on your balance, your coordination, you are working on 70 00:04:25,400 --> 00:04:32,320 Speaker 1: more core muscle recruitment and engagement. Whenever you go unstable 71 00:04:32,400 --> 00:04:39,080 Speaker 1: with exercise, with cardiovascular exercise, that is changing the demands 72 00:04:39,080 --> 00:04:41,640 Speaker 1: on the body. And that's a good thing. And again 73 00:04:41,680 --> 00:04:46,760 Speaker 1: when you go periodically even better. Right, you're adding in 74 00:04:46,800 --> 00:04:50,120 Speaker 1: these elements. You're not doing one thing exclusively, so that 75 00:04:50,240 --> 00:04:59,000 Speaker 1: functional balance valuable, valuable, And with the unstable terrain comes 76 00:04:59,040 --> 00:05:03,760 Speaker 1: the potential for a burning more calories. Obviously depends on 77 00:05:03,800 --> 00:05:10,040 Speaker 1: the terrain, but because you are recruiting more muscles because 78 00:05:10,560 --> 00:05:16,360 Speaker 1: you are less efficient, that means more calories burned. So 79 00:05:16,760 --> 00:05:23,040 Speaker 1: decreased impact forces unstable terrain. Number three, this is a 80 00:05:23,120 --> 00:05:25,760 Speaker 1: huge one that I'm sure many of you have no 81 00:05:25,839 --> 00:05:31,320 Speaker 1: idea about. This helps you to avoid a leg length issue. 82 00:05:31,960 --> 00:05:34,200 Speaker 1: What do I mean by that if you run against 83 00:05:34,240 --> 00:05:37,440 Speaker 1: traffic and you should not with traffic. Still see that 84 00:05:37,480 --> 00:05:41,560 Speaker 1: people with headphones on running with traffic so scary you 85 00:05:41,600 --> 00:05:44,159 Speaker 1: are to run against traffic when there is no sidewalk 86 00:05:44,640 --> 00:05:48,880 Speaker 1: when you do that many roads, most roads are slightly 87 00:05:50,040 --> 00:05:53,240 Speaker 1: slanted and some are significantly slanted. So what does that 88 00:05:53,279 --> 00:05:56,039 Speaker 1: mean When you are running against traffic and that road 89 00:05:56,120 --> 00:06:00,320 Speaker 1: is slanted down, generally for drainage purposes and things like that. 90 00:06:00,320 --> 00:06:04,480 Speaker 1: That means you're left leg is constantly, with every foot strike, 91 00:06:04,800 --> 00:06:08,400 Speaker 1: dropping a little bit lower than your right What does 92 00:06:08,440 --> 00:06:13,320 Speaker 1: that do? That can lead to a whole host of 93 00:06:13,400 --> 00:06:18,359 Speaker 1: lower leg issues, not the least of which is I 94 00:06:18,560 --> 00:06:23,000 Speaker 1: T band issues. Your I T band outside of your 95 00:06:23,360 --> 00:06:26,600 Speaker 1: leg upper thigh runs from your basically your hip down 96 00:06:26,600 --> 00:06:30,360 Speaker 1: to your knee. And when you have an I T 97 00:06:30,520 --> 00:06:32,520 Speaker 1: band issue, and and many of you I'm sure have 98 00:06:32,880 --> 00:06:36,680 Speaker 1: or dealing with it now, it hurts and it can 99 00:06:36,720 --> 00:06:38,520 Speaker 1: present up at the hip down at the knee in 100 00:06:38,560 --> 00:06:40,520 Speaker 1: the middle of this is why you foam roll it. 101 00:06:41,279 --> 00:06:44,440 Speaker 1: But my point is this, when you are running on 102 00:06:44,640 --> 00:06:49,679 Speaker 1: that same shoulder and that leg is dropping down every 103 00:06:49,720 --> 00:06:54,120 Speaker 1: foot strike over time, that is really going to reac 104 00:06:54,120 --> 00:06:56,400 Speaker 1: havoc on your lower body. So another reason to get 105 00:06:56,480 --> 00:06:59,600 Speaker 1: off the road and go to a flatter areas. So 106 00:06:59,600 --> 00:07:01,360 Speaker 1: when you're in the grass, when you're on the sand, 107 00:07:03,000 --> 00:07:06,600 Speaker 1: it's generally speaking going to be flatter. Then that curve 108 00:07:06,920 --> 00:07:13,239 Speaker 1: to the road they can't, okay, So a huge reason 109 00:07:14,640 --> 00:07:16,720 Speaker 1: to switch back and forth. And now you have three 110 00:07:16,800 --> 00:07:21,040 Speaker 1: big ones. Decrease those impact forces, vary them at the 111 00:07:21,120 --> 00:07:24,760 Speaker 1: very least unstable terrain, good for a whole host of reasons. 112 00:07:25,840 --> 00:07:30,360 Speaker 1: And then avoiding that leg length discrepancy with every single 113 00:07:30,360 --> 00:07:36,600 Speaker 1: foot strike. And some roads again are significantly slanted. And finally, 114 00:07:36,760 --> 00:07:42,320 Speaker 1: and just as important as all these mental the mental break, 115 00:07:42,560 --> 00:07:46,360 Speaker 1: the mental change it affords when you run on unstable terrain, 116 00:07:46,400 --> 00:07:48,960 Speaker 1: you gotta think a little bit more, right, and you 117 00:07:48,960 --> 00:07:52,600 Speaker 1: can take your mind off of the running itself right. 118 00:07:52,680 --> 00:07:55,320 Speaker 1: So often we want to disassociate, and I would argue 119 00:07:55,360 --> 00:07:57,920 Speaker 1: this is a reason why trail running is so different 120 00:07:57,960 --> 00:08:02,200 Speaker 1: and so just great, you know, for lack of a 121 00:08:02,240 --> 00:08:05,320 Speaker 1: better term, just fun and great, because you get to 122 00:08:05,360 --> 00:08:07,360 Speaker 1: lose yourself. You kind of have to focus, you know, 123 00:08:07,440 --> 00:08:09,280 Speaker 1: kind of you have to focus in a different way 124 00:08:09,440 --> 00:08:12,920 Speaker 1: because there are rocks and roots and and that unstable 125 00:08:13,000 --> 00:08:16,400 Speaker 1: terrain that is constantly changing. You have to be more 126 00:08:16,440 --> 00:08:20,480 Speaker 1: in the moment and at the end of the day. 127 00:08:20,520 --> 00:08:23,040 Speaker 1: That's what I'm searching for. I don't know about you. 128 00:08:23,600 --> 00:08:26,560 Speaker 1: The flow state that I am getting more and more 129 00:08:27,360 --> 00:08:32,920 Speaker 1: in my runs, in my workouts. So the mental component 130 00:08:33,679 --> 00:08:38,640 Speaker 1: of changing your terrain, getting off the road periodically, under 131 00:08:38,679 --> 00:08:44,079 Speaker 1: the grass, the sand, the kind of rocky part, it's flatter, 132 00:08:45,120 --> 00:08:49,600 Speaker 1: it's more challenging both physically and mentally in a good way. 133 00:08:52,000 --> 00:08:53,960 Speaker 1: And there you have it. That's enough, coming up on 134 00:08:54,080 --> 00:08:56,600 Speaker 1: ten minutes, perfect amount of time for this fit tip 135 00:08:57,559 --> 00:08:59,480 Speaker 1: if you're out there, and I'll throw it in now 136 00:08:59,520 --> 00:09:04,520 Speaker 1: at the end more time walking or running. How many 137 00:09:04,559 --> 00:09:08,680 Speaker 1: times do I bring up the concept of variation and 138 00:09:08,720 --> 00:09:14,240 Speaker 1: just about everything for good reason, for great reason, it 139 00:09:14,240 --> 00:09:17,120 Speaker 1: doesn't matter how healthy is that thing you do or consume. 140 00:09:17,920 --> 00:09:21,800 Speaker 1: If that's all you do or consume, it becomes less 141 00:09:21,800 --> 00:09:25,040 Speaker 1: healthy and less good, and over time will lead to problems. 142 00:09:25,640 --> 00:09:32,319 Speaker 1: So yet another reason why personally I have been able 143 00:09:32,360 --> 00:09:35,720 Speaker 1: to be injury free is taking all of these things, 144 00:09:35,800 --> 00:09:37,880 Speaker 1: all of these tips that I give you, and doing 145 00:09:37,880 --> 00:09:44,160 Speaker 1: them periodically, so hopefully you have that option, and if not, 146 00:09:44,559 --> 00:09:46,960 Speaker 1: there will be other tips. But if you're someone who's 147 00:09:46,960 --> 00:09:50,360 Speaker 1: out there logging miles on the road, walking, running, when 148 00:09:50,400 --> 00:09:54,600 Speaker 1: and if you can mix it up, get off that road, 149 00:09:54,600 --> 00:09:58,440 Speaker 1: get on that grass, get on that dirt track. You'll 150 00:09:58,440 --> 00:10:02,640 Speaker 1: be healthier and happier if you do. Thank you so 151 00:10:02,720 --> 00:10:04,839 Speaker 1: much for listening. If you have not yet rated the show, 152 00:10:05,240 --> 00:10:08,160 Speaker 1: please do so, and please subscribe as well. Tom h 153 00:10:08,160 --> 00:10:10,120 Speaker 1: Fit is my Instagram and Twitter Tom h Fit. You 154 00:10:10,160 --> 00:10:11,600 Speaker 1: can reach out to me through there and I love 155 00:10:11,679 --> 00:10:14,480 Speaker 1: to hear from you. Have another listener mailback show coming 156 00:10:14,559 --> 00:10:16,880 Speaker 1: up from all the great questions you have asked me 157 00:10:16,880 --> 00:10:20,040 Speaker 1: and every single one gets answered. And Fitness Disrupted dot 158 00:10:20,040 --> 00:10:24,520 Speaker 1: com is my website as well. Once again, I love 159 00:10:24,559 --> 00:10:27,960 Speaker 1: my job. I'm doing it forever and I will be 160 00:10:28,000 --> 00:10:30,160 Speaker 1: doing it forever. And my goal is to give you 161 00:10:30,200 --> 00:10:32,680 Speaker 1: the best information so you can live your best life. 162 00:10:34,640 --> 00:10:37,280 Speaker 1: I will do the heavy lifting of the studies and 163 00:10:37,520 --> 00:10:40,839 Speaker 1: the work of looking at the latest research, and I'll 164 00:10:40,880 --> 00:10:42,439 Speaker 1: distill it down for you, and then you're going to 165 00:10:42,480 --> 00:10:44,040 Speaker 1: figure out what you can use, what you want to 166 00:10:44,160 --> 00:10:48,160 Speaker 1: use so you can achieve your best life. I am 167 00:10:48,200 --> 00:10:57,040 Speaker 1: Tom Holland this is Fitness Disrupted, believing yourself. Fitness Disrupted 168 00:10:57,120 --> 00:11:00,439 Speaker 1: is a production of I heart Radio. For more podcast 169 00:11:00,520 --> 00:11:03,200 Speaker 1: from my heart Radio, visit the i heart Radio app, 170 00:11:03,400 --> 00:11:06,840 Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.