1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:12,440 --> 00:00:19,759 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Yes, 3 00:00:19,800 --> 00:00:23,239 Speaker 1: if you've listened to this podcast in the past, you 4 00:00:23,360 --> 00:00:26,040 Speaker 1: probably know that I enjoy running as one of my 5 00:00:26,880 --> 00:00:29,960 Speaker 1: forms of exercise. Many different things I do, but that 6 00:00:30,160 --> 00:00:35,040 Speaker 1: is up there with my favorite for many reasons, including yes, 7 00:00:35,440 --> 00:00:40,120 Speaker 1: I am bio mechanically genetically predisposed to be better at 8 00:00:40,120 --> 00:00:44,720 Speaker 1: it than swimming other sports like that. I have definitely 9 00:00:44,760 --> 00:00:48,240 Speaker 1: put in the years, and I was not someone who, 10 00:00:48,520 --> 00:00:51,000 Speaker 1: as I say, came out of the womb running. I 11 00:00:51,080 --> 00:00:55,400 Speaker 1: remember vividly when a five k ray scared the heck 12 00:00:55,400 --> 00:00:59,160 Speaker 1: out of me, and yes, I was on the bench 13 00:00:59,280 --> 00:01:05,600 Speaker 1: almost my tire adolescents with shin splints and other running 14 00:01:05,720 --> 00:01:12,080 Speaker 1: related issues ankles got them taped constantly before soccer games 15 00:01:12,080 --> 00:01:15,800 Speaker 1: and practices and football way back in the day. So 16 00:01:15,840 --> 00:01:19,720 Speaker 1: I had many issues. But as with everybody that I 17 00:01:19,720 --> 00:01:21,520 Speaker 1: have dealt with over the years as a trainer and 18 00:01:21,560 --> 00:01:24,160 Speaker 1: a coach and and speaking with you know, we all 19 00:01:24,240 --> 00:01:26,240 Speaker 1: have the issues, we work through them, we figure them 20 00:01:26,240 --> 00:01:29,400 Speaker 1: out right when it comes to just about everything with 21 00:01:29,440 --> 00:01:32,800 Speaker 1: our with our bodies, and that holds true with running. 22 00:01:33,160 --> 00:01:37,160 Speaker 1: But at fifty two, I am doing it just as much, 23 00:01:37,280 --> 00:01:40,360 Speaker 1: if not well, just as much as as ever before. 24 00:01:40,400 --> 00:01:42,119 Speaker 1: And I've done it a lot. I've done it all 25 00:01:42,160 --> 00:01:47,720 Speaker 1: over the world, from marathons to ultra marathons to Ironman triathlons. 26 00:01:47,920 --> 00:01:50,520 Speaker 1: Love it, Love being able to lace up my shoes 27 00:01:50,560 --> 00:01:53,600 Speaker 1: and go out for a run, and written books about it, 28 00:01:53,760 --> 00:01:57,600 Speaker 1: from the Marathon Method to you know, twelve week triathlete books. 29 00:01:57,960 --> 00:02:00,840 Speaker 1: And it is just one of the simplest, most natural 30 00:02:01,200 --> 00:02:05,360 Speaker 1: forms of exercise. And what drives me crazy are these 31 00:02:05,400 --> 00:02:07,440 Speaker 1: doctors who just right out of the gate if someone 32 00:02:07,480 --> 00:02:09,480 Speaker 1: has a running related issue, what do they say, don't run? 33 00:02:10,280 --> 00:02:12,240 Speaker 1: I was thinking about this the other day with COVID 34 00:02:12,280 --> 00:02:16,160 Speaker 1: and all the insanity that's going on right now with vaccines, 35 00:02:16,280 --> 00:02:18,760 Speaker 1: and you think of Darwin and everything. You know, if 36 00:02:19,240 --> 00:02:21,960 Speaker 1: if we couldn't run back in the day, you didn't live, 37 00:02:22,560 --> 00:02:30,040 Speaker 1: if you couldn't outrun, you know, potential enemy uh animal. 38 00:02:30,720 --> 00:02:34,440 Speaker 1: Running is really important. Now. That doesn't mean that the 39 00:02:34,520 --> 00:02:36,359 Speaker 1: vast majority people are going to run a marathon or 40 00:02:36,360 --> 00:02:39,720 Speaker 1: a half marathon for that matter. But when I was 41 00:02:39,800 --> 00:02:44,200 Speaker 1: coaching and a trainer, I wanted just about everyone, regardless 42 00:02:44,200 --> 00:02:47,280 Speaker 1: of age, fitness level goals to be able to run 43 00:02:47,840 --> 00:02:51,360 Speaker 1: three miles if they wanted to, not fast, but but 44 00:02:51,560 --> 00:02:56,240 Speaker 1: pain and injury free, pain free and without likelihood of injury, 45 00:02:57,520 --> 00:02:59,600 Speaker 1: because that's what our bodies are supposed to do, people, 46 00:03:01,080 --> 00:03:05,480 Speaker 1: And so running something I care deeply about, something I 47 00:03:05,480 --> 00:03:08,240 Speaker 1: will be doing until I can't, and that is my goal, 48 00:03:08,880 --> 00:03:13,520 Speaker 1: is to do it till the day I die, to 49 00:03:13,600 --> 00:03:17,400 Speaker 1: make sure that I work on my weak links so 50 00:03:17,440 --> 00:03:20,519 Speaker 1: that I can run. And that's why I say. When 51 00:03:20,520 --> 00:03:25,679 Speaker 1: I was training clients and we would be starting out 52 00:03:25,680 --> 00:03:27,720 Speaker 1: and figuring out what their plan was, their goals, all 53 00:03:27,720 --> 00:03:32,000 Speaker 1: the things like that, quite often, not always, but quite often, 54 00:03:32,320 --> 00:03:34,800 Speaker 1: we would go for a run at some point in 55 00:03:34,840 --> 00:03:40,880 Speaker 1: our training and inevitably that person would say, my hip hurts, 56 00:03:40,920 --> 00:03:43,400 Speaker 1: my knee hurts, my shin hurts. This is tight. That 57 00:03:43,520 --> 00:03:48,840 Speaker 1: is tight. It illuminates our weaknesses. Running is one of 58 00:03:48,880 --> 00:03:55,760 Speaker 1: the greatest tools to just illuminate and shed light on 59 00:03:55,840 --> 00:03:59,320 Speaker 1: what we need to work on. And instead of doctors 60 00:03:59,320 --> 00:04:02,280 Speaker 1: taking the approach we'll just avoid it. No, let's fix it. 61 00:04:03,160 --> 00:04:06,920 Speaker 1: Let's fix it. So today's show is about the number 62 00:04:06,920 --> 00:04:10,800 Speaker 1: one way to improve And if you have listened to 63 00:04:10,800 --> 00:04:13,080 Speaker 1: my shows, you probably know where I'll end up with this, 64 00:04:16,040 --> 00:04:19,480 Speaker 1: But I have sat through so many lectures on everything 65 00:04:19,480 --> 00:04:23,839 Speaker 1: I'm gonna talk about, read so many studies, and and 66 00:04:24,480 --> 00:04:28,720 Speaker 1: pounded so many miles all over the world, so I 67 00:04:28,760 --> 00:04:34,240 Speaker 1: have a little bit of experience in this arena and 68 00:04:34,480 --> 00:04:39,800 Speaker 1: with this topic. But as with just about every one 69 00:04:39,839 --> 00:04:43,279 Speaker 1: of my topics, it comes down to the simple. It 70 00:04:43,360 --> 00:04:47,960 Speaker 1: comes down to common sense. It comes down to exercise science, 71 00:04:51,120 --> 00:04:53,559 Speaker 1: and all of the other things is just noise. All 72 00:04:53,600 --> 00:04:55,640 Speaker 1: of the other things are great ways to sell you 73 00:04:55,720 --> 00:04:59,200 Speaker 1: products and programs and things like that based on as 74 00:04:59,200 --> 00:05:06,440 Speaker 1: always shoddy science, twisting the science, and often just trying 75 00:05:06,480 --> 00:05:10,479 Speaker 1: to make a dollar. All right, quick break, when we 76 00:05:10,520 --> 00:05:13,039 Speaker 1: come back and get right into it, the number one 77 00:05:13,080 --> 00:05:16,000 Speaker 1: way to improve your running and why, and this is 78 00:05:16,000 --> 00:05:19,479 Speaker 1: gonna save you time, it's gonna save you money. And 79 00:05:19,520 --> 00:05:21,320 Speaker 1: it goes for all of you out there, from the 80 00:05:21,360 --> 00:05:25,080 Speaker 1: recreational to the competitive, and those of you who just say, 81 00:05:25,120 --> 00:05:26,960 Speaker 1: you know what, I'd like to be able to go 82 00:05:26,960 --> 00:05:30,279 Speaker 1: out for a run if I want to, because that's 83 00:05:30,360 --> 00:05:33,599 Speaker 1: kind of what we should be trying to do with 84 00:05:33,680 --> 00:05:38,120 Speaker 1: our health and wellness, keep our bodies able to do 85 00:05:38,160 --> 00:05:42,080 Speaker 1: what they evolved to do, because we truly were born 86 00:05:42,120 --> 00:05:55,800 Speaker 1: to run. Quick break, We'll be right back. Yes, I 87 00:05:55,839 --> 00:06:00,600 Speaker 1: love running, and like everything else in exercise and nutrition, 88 00:06:01,960 --> 00:06:07,360 Speaker 1: I don't like it when I see the Charlottean's. I 89 00:06:07,520 --> 00:06:12,960 Speaker 1: see the uneducated, the inexperienced telling you what you should 90 00:06:12,960 --> 00:06:17,440 Speaker 1: do when it comes to running. Now, so much to 91 00:06:17,480 --> 00:06:20,880 Speaker 1: talk about here, but I am gonna keep it tidy, 92 00:06:20,960 --> 00:06:23,920 Speaker 1: and I will flesh out many of these specifics in 93 00:06:24,360 --> 00:06:27,680 Speaker 1: future podcast because today is just about number one way. 94 00:06:27,800 --> 00:06:29,800 Speaker 1: For those of you are like, you know what I run, 95 00:06:30,880 --> 00:06:32,880 Speaker 1: I want to start running, or I am running, or 96 00:06:32,880 --> 00:06:35,640 Speaker 1: maybe you are super competitive or getting there and you 97 00:06:35,640 --> 00:06:39,279 Speaker 1: want to know how you improve. And we're gonna go 98 00:06:39,360 --> 00:06:41,920 Speaker 1: to the to the science, and then I'll back up 99 00:06:41,960 --> 00:06:45,159 Speaker 1: and give you other ways. But the number one way 100 00:06:46,200 --> 00:06:49,400 Speaker 1: will always be the number one way. Whether you like 101 00:06:49,560 --> 00:06:51,440 Speaker 1: it or not. You can always fight with that. And 102 00:06:51,480 --> 00:06:58,760 Speaker 1: here's the thing. It's rarely the sexy solution. The sexy 103 00:06:58,880 --> 00:07:01,080 Speaker 1: solution is what you pay a lot of money for 104 00:07:02,960 --> 00:07:08,159 Speaker 1: that doesn't work long term. Goes for exercise, and it 105 00:07:08,240 --> 00:07:11,480 Speaker 1: goes for nutrition. And let me back up a little bit. 106 00:07:11,840 --> 00:07:14,760 Speaker 1: Many years ago, when I was coaching clients for many 107 00:07:14,800 --> 00:07:17,440 Speaker 1: different things, went out for a run with a client 108 00:07:17,520 --> 00:07:21,680 Speaker 1: who was going to do some half marathons and ultimately 109 00:07:21,680 --> 00:07:25,160 Speaker 1: a marathon, and she was actually doing triathlons in there 110 00:07:25,200 --> 00:07:28,280 Speaker 1: as well. But we went out for a run, and 111 00:07:28,280 --> 00:07:31,480 Speaker 1: we had run a couple of times before, and on 112 00:07:31,560 --> 00:07:35,920 Speaker 1: this particular run, we were not you know, a couple 113 00:07:35,920 --> 00:07:40,840 Speaker 1: of hundred yards into the run when I just I 114 00:07:40,840 --> 00:07:43,720 Speaker 1: couldn't believe the way she was running. Something was totally different. 115 00:07:44,080 --> 00:07:48,120 Speaker 1: She was running totally differently than she had in the past. 116 00:07:49,840 --> 00:07:53,160 Speaker 1: And I let it go on for a few minutes, 117 00:07:54,240 --> 00:07:57,320 Speaker 1: and I finally said and asked, what are you doing? 118 00:07:57,600 --> 00:08:00,920 Speaker 1: What happened? Why are you running like that? And she said, oh, 119 00:08:00,920 --> 00:08:04,240 Speaker 1: I went to a camp, did a weekend camp a 120 00:08:04,280 --> 00:08:08,920 Speaker 1: certain running person. Again doesn't matter, and this is what 121 00:08:08,960 --> 00:08:11,960 Speaker 1: I was told to do, And it was so unnatural, 122 00:08:12,360 --> 00:08:16,920 Speaker 1: it was so bizarre, and in the end, what she 123 00:08:17,040 --> 00:08:25,600 Speaker 1: was doing was completely overthinking her running technique. We were 124 00:08:25,600 --> 00:08:29,520 Speaker 1: born to run, you know, back when we were running 125 00:08:29,560 --> 00:08:36,640 Speaker 1: evolutionary discussion, there were no running coaches. You ran, and 126 00:08:36,720 --> 00:08:42,240 Speaker 1: our bodies are really smart machines, and they are all different, 127 00:08:43,040 --> 00:08:46,120 Speaker 1: and that gets into exactly what I will be getting 128 00:08:46,160 --> 00:08:51,360 Speaker 1: to really smart machines. But yet they're all different. Different 129 00:08:51,520 --> 00:08:58,760 Speaker 1: femur lengths, different muscular strengths and weaknesses, different heights, different everything. 130 00:08:59,320 --> 00:09:04,040 Speaker 1: The way our feet fall, four ft midfoot, rear foot strike, 131 00:09:04,200 --> 00:09:06,719 Speaker 1: or we could talk about and we'll talk about that 132 00:09:07,760 --> 00:09:12,960 Speaker 1: pronate supernate, the way your foot rolls, so many things, 133 00:09:13,120 --> 00:09:20,080 Speaker 1: so many things. And I said to her, please stop, 134 00:09:21,320 --> 00:09:26,680 Speaker 1: just run, stop thinking about it, and just run. And 135 00:09:26,800 --> 00:09:30,240 Speaker 1: over the years I have had so many offers to 136 00:09:30,400 --> 00:09:34,920 Speaker 1: make money critiquing coaching people to become better runners, to 137 00:09:35,000 --> 00:09:39,200 Speaker 1: coach running for well, you truly can't do it visually. 138 00:09:41,080 --> 00:09:43,440 Speaker 1: You truly can't do it visually. Now I know that 139 00:09:43,559 --> 00:09:48,520 Speaker 1: there are so many social media accounts now see them daily, 140 00:09:49,480 --> 00:09:52,880 Speaker 1: these great Instagram ones where here they show a runner 141 00:09:53,160 --> 00:09:56,520 Speaker 1: and they've got you know, the lines drawn and slow motion. 142 00:09:56,600 --> 00:09:58,400 Speaker 1: Look how this person is running, and then look at 143 00:09:58,400 --> 00:10:01,840 Speaker 1: this little tweak the person makes and now they're running perfectly. 144 00:10:02,600 --> 00:10:07,520 Speaker 1: Oh really, how do you know that? How do you 145 00:10:07,600 --> 00:10:10,880 Speaker 1: know that that form leaning forward, the way the foot's hitting, 146 00:10:11,120 --> 00:10:12,880 Speaker 1: the arms, wing, all those things. How do you know 147 00:10:12,960 --> 00:10:18,440 Speaker 1: that that is the best for that person because it 148 00:10:18,520 --> 00:10:23,839 Speaker 1: fits those certain categories of four foot striking and body 149 00:10:23,920 --> 00:10:29,080 Speaker 1: lean and things like that. Well, there's an incredible incredible 150 00:10:29,120 --> 00:10:37,840 Speaker 1: amount of variation in running form and performance. And I 151 00:10:38,000 --> 00:10:42,200 Speaker 1: often say to you, we go to the extremes. That's 152 00:10:42,280 --> 00:10:47,120 Speaker 1: my job physically to learn from my body and my experiences, 153 00:10:47,160 --> 00:10:51,480 Speaker 1: because yes, I'm going to walk the walk in this 154 00:10:51,559 --> 00:10:55,199 Speaker 1: industry as well as have the education and experience with that. 155 00:10:56,800 --> 00:11:02,480 Speaker 1: And so one of the perfect extrememes is a woman 156 00:11:02,720 --> 00:11:08,160 Speaker 1: named Yuka Anddo and she's a Japanese runner, and I 157 00:11:08,160 --> 00:11:12,560 Speaker 1: remember seeing a picture of her many years ago, and 158 00:11:12,600 --> 00:11:18,720 Speaker 1: the way she runs totally violates all of the running 159 00:11:18,800 --> 00:11:24,040 Speaker 1: coaching tips for the most part, but wanted specifically yet 160 00:11:24,200 --> 00:11:30,800 Speaker 1: guess what for the marathon fastest ever marathon debut two hours, 161 00:11:30,840 --> 00:11:34,040 Speaker 1: twenty one minutes, thirty six seconds. I'm gonna get back 162 00:11:34,040 --> 00:11:36,920 Speaker 1: to her though. So when we're talking about running and 163 00:11:36,960 --> 00:11:39,880 Speaker 1: the number one way or the best ways to improve 164 00:11:40,000 --> 00:11:44,319 Speaker 1: prove you're running just basically three primary they're more, but 165 00:11:44,440 --> 00:11:48,040 Speaker 1: three primary things we're talking about. Is it what you wear? 166 00:11:48,880 --> 00:11:52,160 Speaker 1: And specifically that would be shoes. Is it the shoes? 167 00:11:53,080 --> 00:11:56,000 Speaker 1: Is there a best shoe? Is it the most expensive shoe? 168 00:11:56,320 --> 00:12:01,840 Speaker 1: Separate podcast, Separate podcast. Such a great topic. And again 169 00:12:01,960 --> 00:12:08,640 Speaker 1: I've sat through so many seminars, lectures, American Medical Athletic Association, 170 00:12:08,679 --> 00:12:13,040 Speaker 1: the best of the best talking and debating this, especially 171 00:12:13,120 --> 00:12:15,720 Speaker 1: the second one. So is it what you use? You know, 172 00:12:15,760 --> 00:12:19,520 Speaker 1: the type of shoes, and that goes into how you run, 173 00:12:19,920 --> 00:12:26,160 Speaker 1: So the technique and many of these shoes are supposedly 174 00:12:26,160 --> 00:12:28,680 Speaker 1: going to improve your technique, and that goes to the 175 00:12:28,760 --> 00:12:32,600 Speaker 1: four ft midfoot rear foot strike. And I would argue 176 00:12:32,720 --> 00:12:36,360 Speaker 1: I sat through the greatest debate on this topic years 177 00:12:36,360 --> 00:12:44,840 Speaker 1: ago at the American Medical Athletic Association seminar at the 178 00:12:44,840 --> 00:12:48,840 Speaker 1: Marine Corps Marathon. And I'm not gonna tell you who 179 00:12:48,960 --> 00:12:51,360 Speaker 1: yet because I really want to get them on to 180 00:12:51,440 --> 00:12:55,720 Speaker 1: recreate this because it was fantastic. One was four and 181 00:12:55,840 --> 00:12:59,760 Speaker 1: one was against the midfoot. I'm sorry the four ft 182 00:12:59,760 --> 00:13:02,080 Speaker 1: stripe king and the shoes that supposed he got you there. 183 00:13:03,120 --> 00:13:06,559 Speaker 1: And I will give you one of the most amazing 184 00:13:06,600 --> 00:13:10,880 Speaker 1: takeaways from the debate. The person who was saying that 185 00:13:10,960 --> 00:13:13,280 Speaker 1: you should run this way, and there was a shoe 186 00:13:13,280 --> 00:13:19,160 Speaker 1: company involved, long story short, the person who was saying, 187 00:13:19,240 --> 00:13:22,800 Speaker 1: you pretty much can't necessarily change someone's foot strike, especially 188 00:13:22,800 --> 00:13:30,800 Speaker 1: with a shoe. In his presentation showed the person pushing 189 00:13:30,840 --> 00:13:34,920 Speaker 1: the shoe and the way to land running landing on 190 00:13:35,080 --> 00:13:39,000 Speaker 1: his heels in a race, So the shoe can't do it. 191 00:13:39,160 --> 00:13:41,720 Speaker 1: We're kind of we can have that debate not today. 192 00:13:41,800 --> 00:13:44,200 Speaker 1: So is it the shoes? Is it how the shoe 193 00:13:44,440 --> 00:13:47,440 Speaker 1: helps you to land? Or should you change your technique 194 00:13:47,480 --> 00:13:51,760 Speaker 1: regardless of shoe? And then the third one huge now 195 00:13:51,880 --> 00:13:55,040 Speaker 1: is all the fitness technology involved. Will literally have power 196 00:13:55,080 --> 00:14:01,000 Speaker 1: meters now for your shoe and your smart watch, ken monitor, 197 00:14:01,200 --> 00:14:04,840 Speaker 1: gauge measure everything. So do we need to do a 198 00:14:04,920 --> 00:14:09,160 Speaker 1: deep dive into all of those numbers to improve your running? 199 00:14:09,960 --> 00:14:13,720 Speaker 1: V O two max A T heart race heart rates? 200 00:14:13,720 --> 00:14:17,160 Speaker 1: Do we need to be you know, running with five, six, 201 00:14:17,280 --> 00:14:20,040 Speaker 1: seven different heart rate zones? Is that what's gonna make 202 00:14:20,120 --> 00:14:22,520 Speaker 1: us better runners? Is the shoes? Is that the way 203 00:14:22,560 --> 00:14:26,240 Speaker 1: we run? Is that the technique? And is that the technology? 204 00:14:26,360 --> 00:14:31,360 Speaker 1: And within those camps you've got barefoot running? Scribble down 205 00:14:31,400 --> 00:14:33,240 Speaker 1: a couple of notes over the years of a lot 206 00:14:33,240 --> 00:14:38,960 Speaker 1: of experience with these topics and people g running was 207 00:14:39,040 --> 00:14:42,080 Speaker 1: quoted in an article many years ago. Some of you 208 00:14:42,120 --> 00:14:45,440 Speaker 1: may be familiar with that technique. There's the post method. 209 00:14:45,480 --> 00:14:49,640 Speaker 1: Now we're getting into the four ft striking. But back 210 00:14:49,680 --> 00:14:52,920 Speaker 1: to Yucca and oh and I apologize if I'm mispronouncing 211 00:14:52,920 --> 00:14:59,880 Speaker 1: that Japanese runner female two hours, one minutes. They call 212 00:15:00,000 --> 00:15:02,560 Speaker 1: her style of running ninja running. Why she runs with 213 00:15:02,560 --> 00:15:07,200 Speaker 1: her arms almost perfectly straight holds both arms straight down 214 00:15:07,360 --> 00:15:09,600 Speaker 1: with almost no movement. So not only are they not 215 00:15:09,600 --> 00:15:14,840 Speaker 1: bent ninety degrees common running tip form coaching pay a 216 00:15:14,840 --> 00:15:17,000 Speaker 1: lot of money for that swing front to back right, 217 00:15:17,800 --> 00:15:21,920 Speaker 1: no arms, straight down, almost no movement. They call this 218 00:15:22,600 --> 00:15:25,920 Speaker 1: ninja running for her. My point is this, and I 219 00:15:25,960 --> 00:15:30,280 Speaker 1: said it earlier, we're all different. We all have different biomechanics. 220 00:15:30,640 --> 00:15:32,760 Speaker 1: To get into that a little bit more specifically, but 221 00:15:32,800 --> 00:15:35,480 Speaker 1: not much, but we're all different. We all run differently, 222 00:15:36,520 --> 00:15:38,160 Speaker 1: and you can look at different sports, by the way, 223 00:15:38,200 --> 00:15:43,040 Speaker 1: look at swimming, all of these sports that require different techniques. 224 00:15:44,640 --> 00:15:48,000 Speaker 1: In the end, it's about the outcome, right, So you 225 00:15:48,000 --> 00:15:50,760 Speaker 1: could take that woman, you can end oh and change 226 00:15:50,760 --> 00:15:56,000 Speaker 1: her running form. My guesses you'd slower down if you 227 00:15:56,080 --> 00:15:58,120 Speaker 1: looked at the way she runs and just looked at 228 00:15:58,160 --> 00:16:04,520 Speaker 1: that and tried to change gent. That's probably not going 229 00:16:04,600 --> 00:16:09,840 Speaker 1: to work for her. Still gonna hold off on the 230 00:16:09,880 --> 00:16:11,760 Speaker 1: number one way to improve your running. But some of you, 231 00:16:11,800 --> 00:16:13,120 Speaker 1: if you know me, you know where I'm going to 232 00:16:13,200 --> 00:16:16,680 Speaker 1: get to so when people ask me to take their 233 00:16:16,720 --> 00:16:20,560 Speaker 1: money to critique their running form, to coach them, watch them. No, 234 00:16:25,160 --> 00:16:28,000 Speaker 1: I'm not gonna sit there and say here, you should 235 00:16:28,000 --> 00:16:30,160 Speaker 1: do this or should do that, because that is not 236 00:16:30,240 --> 00:16:35,840 Speaker 1: the scientific way. What is the scientific way. Here's a 237 00:16:35,880 --> 00:16:39,400 Speaker 1: study kind of helps us get there. All right, what 238 00:16:39,480 --> 00:16:44,760 Speaker 1: we're talking about here is running economy. Okay, running economy, 239 00:16:46,960 --> 00:16:49,600 Speaker 1: and great study that I pulled just to kind of 240 00:16:49,960 --> 00:16:53,760 Speaker 1: start this conversation with you is titled Running Economy Measurement 241 00:16:53,800 --> 00:16:59,200 Speaker 1: Norms and Determining Factors. This was March two. Running economy 242 00:16:59,240 --> 00:17:02,040 Speaker 1: basically the amount of energy you use to go at 243 00:17:02,040 --> 00:17:04,919 Speaker 1: a certain speed. The greater the better you're running economy, 244 00:17:04,960 --> 00:17:08,600 Speaker 1: the faster you're gonna run, you use less energy. Your 245 00:17:08,640 --> 00:17:12,480 Speaker 1: heart rate is lower at any given speed. Right, you're 246 00:17:12,480 --> 00:17:17,280 Speaker 1: a more efficient runner, you utilize energy, you run faster. 247 00:17:17,320 --> 00:17:21,320 Speaker 1: I'm just gonna keep it that simple for you, give 248 00:17:21,359 --> 00:17:24,880 Speaker 1: you the more specific, complex definition and just the difference 249 00:17:24,960 --> 00:17:28,439 Speaker 1: in why we are all different. It is evident, this 250 00:17:28,520 --> 00:17:30,720 Speaker 1: is from the study. It is evident that running economy 251 00:17:30,840 --> 00:17:36,879 Speaker 1: is a complex, multifactorial concept that reflects the integrated composite 252 00:17:37,240 --> 00:17:41,520 Speaker 1: of a variety of metabolic cardio respiratory, biomechanical, and neuromuscular 253 00:17:41,600 --> 00:17:47,280 Speaker 1: characteristics that are unique to the individual. Perfect line, It 254 00:17:47,400 --> 00:17:49,840 Speaker 1: depends how many times on the show do I say 255 00:17:49,840 --> 00:17:53,679 Speaker 1: it depends, And it depends doesn't mean there's not an answer. 256 00:17:53,880 --> 00:17:56,480 Speaker 1: It depends, doesn't mean you can't get better. It depends 257 00:17:56,520 --> 00:17:58,520 Speaker 1: means I'm gonna help you stop wasting your time and 258 00:17:58,560 --> 00:18:01,600 Speaker 1: your money listening to people who are trying to change 259 00:18:02,240 --> 00:18:10,960 Speaker 1: something you are doing that probably isn't for everybody. Okay, 260 00:18:12,440 --> 00:18:14,480 Speaker 1: and let me just read you a little bit more, 261 00:18:14,520 --> 00:18:17,160 Speaker 1: go a little bit deeper. Right, but let me read 262 00:18:17,160 --> 00:18:19,080 Speaker 1: you that one more time. It is evident that running 263 00:18:19,080 --> 00:18:24,720 Speaker 1: economy is a complex, multifactoral concept that reflects the integrated 264 00:18:24,760 --> 00:18:29,119 Speaker 1: composite of a variety of metabolic, cardio, respiratory, biomechanical, and 265 00:18:29,200 --> 00:18:32,320 Speaker 1: neuromuscular characteristics that are unique to the individual. A lot 266 00:18:32,320 --> 00:18:35,000 Speaker 1: of things are coming together. A lot of things are 267 00:18:35,000 --> 00:18:38,840 Speaker 1: coming together, it goes on. Metabolic efficiency refers to the 268 00:18:38,960 --> 00:18:44,320 Speaker 1: utilization of available energy to facilitate optimal performance. Okay, now 269 00:18:44,320 --> 00:18:48,080 Speaker 1: we can get into like fat burning keyto why probably 270 00:18:48,160 --> 00:18:51,719 Speaker 1: keyto is not the best thing for endurance athletes. Again, debate, 271 00:18:51,760 --> 00:18:55,479 Speaker 1: but the science pretty darn't strong on on that side. 272 00:18:55,720 --> 00:18:57,720 Speaker 1: We'll be lave it at that goes on here, though. 273 00:18:57,800 --> 00:19:01,400 Speaker 1: Whereas cardio pulmonary efficiency or first to a reduced work 274 00:19:01,400 --> 00:19:05,359 Speaker 1: output for the process related to oxygen transport and utilization, 275 00:19:05,800 --> 00:19:10,480 Speaker 1: bio mechanical and neuromuscular characteristics refer to the interaction between 276 00:19:10,480 --> 00:19:13,840 Speaker 1: the neural and musculo skeletal systems and their ability to 277 00:19:13,880 --> 00:19:20,400 Speaker 1: convert power output into translocation and therefore performance super complicated 278 00:19:20,440 --> 00:19:23,199 Speaker 1: for most. But there's a lot going on. That's what 279 00:19:23,240 --> 00:19:26,919 Speaker 1: I want you to understand, A lot going on of 280 00:19:26,960 --> 00:19:32,240 Speaker 1: the numerous metabolic, cardio pulmonary, biomechanical, and neuromuscular characteristics contributing 281 00:19:32,280 --> 00:19:35,080 Speaker 1: to our e. Many of these are able to adapt. 282 00:19:35,240 --> 00:19:41,240 Speaker 1: Here we go through training or other interventions resulting in 283 00:19:41,359 --> 00:19:46,600 Speaker 1: improved running economy. Gave away the answer there, but I'm 284 00:19:46,600 --> 00:19:50,639 Speaker 1: gonna hold off on going more specific. So how do 285 00:19:50,680 --> 00:19:54,720 Speaker 1: you measure and express running economy? The standard approach, still 286 00:19:54,800 --> 00:19:58,040 Speaker 1: reading from the study here standard approach to quantifying running 287 00:19:58,080 --> 00:20:01,520 Speaker 1: economy improves measuring VO two while running on a treadmill. 288 00:20:01,560 --> 00:20:04,480 Speaker 1: Here we go people at various constant speeds for a 289 00:20:04,560 --> 00:20:08,600 Speaker 1: duration long enough to achieve physiological steady state. Typically durations 290 00:20:08,600 --> 00:20:10,640 Speaker 1: of three or five minutes have been used in studies 291 00:20:10,840 --> 00:20:14,600 Speaker 1: if the speed is below the ventilatory lactate threshold, since 292 00:20:14,640 --> 00:20:17,719 Speaker 1: above this intensity, a slow component of VO two is evident. 293 00:20:18,560 --> 00:20:21,480 Speaker 1: Often the steady state condition is verified by considering other 294 00:20:21,520 --> 00:20:26,080 Speaker 1: physiological parameters, such as verifying that blood lactate concentration are 295 00:20:26,119 --> 00:20:30,280 Speaker 1: similar to baseline levels and the respiratory exchange ratio is 296 00:20:30,440 --> 00:20:33,560 Speaker 1: less than one. Alright, I'm gonna final break coming up. 297 00:20:33,560 --> 00:20:35,480 Speaker 1: But what this is all about, What this is saying 298 00:20:35,520 --> 00:20:38,199 Speaker 1: is I could take your money by looking at the 299 00:20:38,200 --> 00:20:39,480 Speaker 1: way you run, and I could tell you, yeah, you 300 00:20:39,480 --> 00:20:41,280 Speaker 1: should probably swing your arms like this, and you should 301 00:20:41,280 --> 00:20:43,560 Speaker 1: probably relax your shoulders. I'm gonna give you those common 302 00:20:44,680 --> 00:20:48,439 Speaker 1: coaching tips, but it depends. And so what I just 303 00:20:48,480 --> 00:20:51,000 Speaker 1: read to you is if you truly want to know 304 00:20:51,200 --> 00:20:56,400 Speaker 1: you're running economy and no slowly where to maybe make improvements, 305 00:20:56,440 --> 00:20:59,000 Speaker 1: but to know you're running economy, you have to go 306 00:20:59,000 --> 00:21:01,840 Speaker 1: into a lab. I'm getting ready to do this again. 307 00:21:01,920 --> 00:21:05,480 Speaker 1: Haven't done this in a long stretch, and love it 308 00:21:05,520 --> 00:21:07,560 Speaker 1: and bringing a friend as well. And I used to 309 00:21:07,600 --> 00:21:10,879 Speaker 1: bring clients who really wanted this stuff, who were trying 310 00:21:10,880 --> 00:21:13,080 Speaker 1: to compete at a higher level. We could get tested. 311 00:21:13,280 --> 00:21:15,600 Speaker 1: It's the point you can't see it. You need to 312 00:21:15,640 --> 00:21:18,879 Speaker 1: strap on a mask and have the gases that come 313 00:21:18,880 --> 00:21:23,920 Speaker 1: out of your mouth essentially examined. And as this last 314 00:21:24,000 --> 00:21:27,040 Speaker 1: paragraph just explained, and I did this as well, you 315 00:21:27,080 --> 00:21:30,800 Speaker 1: stop periodically and have blood drawn quickly, a little pin 316 00:21:30,960 --> 00:21:38,639 Speaker 1: prick in your finger, and they're measuring lactate levels. So 317 00:21:38,680 --> 00:21:42,080 Speaker 1: it's more than just a visual and it's different for everybody. 318 00:21:42,359 --> 00:21:44,439 Speaker 1: But there's good news, as every single one of my 319 00:21:44,480 --> 00:21:48,359 Speaker 1: podcasts gets too. You can still make incredible improvements, but 320 00:21:48,400 --> 00:21:50,520 Speaker 1: again and save you the time and the money wasting 321 00:21:50,560 --> 00:21:55,480 Speaker 1: it on programs and products that probably won't get you there. Okay, 322 00:21:55,960 --> 00:21:59,560 Speaker 1: second level, third level stuff at best, and most often 323 00:22:00,119 --> 00:22:05,000 Speaker 1: changing what your body is naturally made to do. Alright, 324 00:22:05,080 --> 00:22:20,119 Speaker 1: final break, we'll be right back talking about the number 325 00:22:20,160 --> 00:22:23,480 Speaker 1: one way to approve your running. Still have yet to 326 00:22:23,520 --> 00:22:26,560 Speaker 1: get there. She's pretty good for me. I've alluded to it, 327 00:22:26,640 --> 00:22:33,400 Speaker 1: danced around it. But let me read you one more paragraph, 328 00:22:33,480 --> 00:22:38,440 Speaker 1: one final paragraph from that study, Biomechanics and Running Economy. God, 329 00:22:38,440 --> 00:22:41,440 Speaker 1: I love this stuff. I love it absolutely doing the 330 00:22:41,520 --> 00:22:43,520 Speaker 1: job I was born to do. We're born to run, 331 00:22:43,560 --> 00:22:46,159 Speaker 1: and I was born to to have this career alright. 332 00:22:46,280 --> 00:22:50,600 Speaker 1: Running involves the conversion of muscular forces translocated through complex 333 00:22:50,680 --> 00:22:54,800 Speaker 1: movement patterns that utilize all the major muscles and joints 334 00:22:54,840 --> 00:22:58,399 Speaker 1: in the body. Current evidence suggests that a variety of 335 00:22:58,480 --> 00:23:03,920 Speaker 1: biomechanical care duristics are likely to contribute to running economy. 336 00:23:03,960 --> 00:23:08,760 Speaker 1: These include a variety of anthro poem pometric I need 337 00:23:08,800 --> 00:23:11,200 Speaker 1: more coffee before I start reading this stuff, and throw 338 00:23:11,640 --> 00:23:16,760 Speaker 1: pometric dimensions, select gait patterns, and kinematic and kinetic factors 339 00:23:16,800 --> 00:23:20,800 Speaker 1: that have been shown to affect biomechanical efficiency and relate 340 00:23:20,880 --> 00:23:23,800 Speaker 1: to better running economy. What does that mean? It means 341 00:23:24,560 --> 00:23:29,080 Speaker 1: everything in your body is going to make a specific 342 00:23:30,160 --> 00:23:33,200 Speaker 1: um best way of running for you. How's that for 343 00:23:33,320 --> 00:23:40,600 Speaker 1: simplifying something that's just saying we're different. The muscles, the strengths, 344 00:23:40,640 --> 00:23:45,919 Speaker 1: the bone lengths, your your lever lengths, your flexibility, so 345 00:23:45,960 --> 00:23:48,560 Speaker 1: many different factors coming into play, so we can't possibly 346 00:23:48,600 --> 00:23:52,920 Speaker 1: all run the exact same way. But as I said earlier, yes, 347 00:23:53,119 --> 00:23:55,199 Speaker 1: what are the common things? When you're being coached? You'll 348 00:23:55,200 --> 00:23:58,320 Speaker 1: read these in articles. Generally speaking, you're not going to 349 00:23:58,440 --> 00:24:03,159 Speaker 1: run like that Japanese woman. More people than not that 350 00:24:03,280 --> 00:24:05,240 Speaker 1: aren't are going to swing their arms front to back. 351 00:24:05,800 --> 00:24:10,200 Speaker 1: We're moving forward, okay, but those angles the amount that's 352 00:24:10,240 --> 00:24:12,919 Speaker 1: going to be different for everyone. And when you study 353 00:24:12,960 --> 00:24:15,800 Speaker 1: the runners from Kenya and specific runners like that, especially 354 00:24:15,800 --> 00:24:18,240 Speaker 1: the females, but males as well, what you will often 355 00:24:18,280 --> 00:24:22,840 Speaker 1: see is they carry their hands really high, so some 356 00:24:22,920 --> 00:24:25,840 Speaker 1: are swinging at nine degrees. Some of the angle of 357 00:24:26,160 --> 00:24:31,119 Speaker 1: arm carriage. It's you know, it's different, larger and smaller, 358 00:24:32,160 --> 00:24:37,359 Speaker 1: it changes depending on the person. Now, another common coaching tip, 359 00:24:37,520 --> 00:24:40,800 Speaker 1: you know, relax your shoulders, keep them down, don't land 360 00:24:40,800 --> 00:24:43,359 Speaker 1: with a real heavy foot strike. I love that and 361 00:24:43,359 --> 00:24:44,960 Speaker 1: I will explain that to people if I'm running with 362 00:24:44,960 --> 00:24:47,119 Speaker 1: a client and my dad used to run, you know, 363 00:24:47,240 --> 00:24:50,600 Speaker 1: still runs really heavy. So sometimes when you say to 364 00:24:50,600 --> 00:24:54,359 Speaker 1: a client person you're running with, hey, try to land lighter, 365 00:24:55,320 --> 00:24:57,400 Speaker 1: they're like, not even aware. But when you get fatigued, 366 00:24:57,640 --> 00:25:00,639 Speaker 1: what happens. You generally have a heavy your foot strike. 367 00:25:02,280 --> 00:25:06,160 Speaker 1: Probably don't want to major heels strike for most people, 368 00:25:07,040 --> 00:25:10,080 Speaker 1: but even there, you're gonna get into some tricky biomechanics. 369 00:25:10,440 --> 00:25:12,920 Speaker 1: And at the end of the day, I would say 370 00:25:12,960 --> 00:25:17,840 Speaker 1: to people, don't overthink it, don't overthink it. Have you 371 00:25:17,880 --> 00:25:20,440 Speaker 1: ever had someone tell you your walk funny? What happens? 372 00:25:20,480 --> 00:25:24,480 Speaker 1: It's a great example. You start to overthink it, and 373 00:25:24,520 --> 00:25:27,439 Speaker 1: then you start to walk differently. You can even go 374 00:25:27,480 --> 00:25:29,720 Speaker 1: to the extremes of like Chuck nab Block back in 375 00:25:29,760 --> 00:25:36,000 Speaker 1: the day, throwing a baseball, something that becomes mechanical and you, 376 00:25:36,440 --> 00:25:40,600 Speaker 1: with no thought involved, getting in some real fun areas 377 00:25:40,680 --> 00:25:43,880 Speaker 1: of exercise science and motor learning and things like that. 378 00:25:45,560 --> 00:25:49,160 Speaker 1: We want our bodies to do what they are naturally 379 00:25:49,280 --> 00:25:53,360 Speaker 1: bio mechanically made to do. So how do we get there? 380 00:25:53,400 --> 00:25:56,040 Speaker 1: You go, Okay, Tom, you keep you keep talking about it. 381 00:25:56,480 --> 00:26:01,160 Speaker 1: What's the answer. It's that we run and I know that. 382 00:26:01,160 --> 00:26:06,120 Speaker 1: That's like, you're like, are you kidding me? That's the Yeah. Yeah. 383 00:26:06,240 --> 00:26:10,200 Speaker 1: The more miles you log, the more experience you get, 384 00:26:11,000 --> 00:26:15,000 Speaker 1: the smarter your body is and the more to adapts. 385 00:26:16,240 --> 00:26:19,080 Speaker 1: Your body doesn't want to waste energy. So if you're 386 00:26:19,160 --> 00:26:23,040 Speaker 1: doing crazy arm swings, bouncing up and down, listen, I 387 00:26:23,040 --> 00:26:29,280 Speaker 1: have a sister in law that she bounces when she runs. 388 00:26:30,080 --> 00:26:32,960 Speaker 1: Do I change that? No? Is she a marathon runner? No? 389 00:26:33,800 --> 00:26:36,560 Speaker 1: For three miles? Fine, and guess what? Let me go 390 00:26:36,600 --> 00:26:40,720 Speaker 1: to Let me go to this kind of side note 391 00:26:40,760 --> 00:26:43,320 Speaker 1: that you wouldn't expect. The less efficient you are, the 392 00:26:43,320 --> 00:26:47,520 Speaker 1: more calories you burn. People. So that's why when I swim, 393 00:26:47,560 --> 00:26:49,600 Speaker 1: I burned more calories than someone who's a better swimmer 394 00:26:49,600 --> 00:26:52,919 Speaker 1: than I, because I'm wasting energy. This goes to running economy. 395 00:26:53,040 --> 00:26:56,560 Speaker 1: So if weight loss is your goal, how's this for 396 00:26:56,560 --> 00:27:00,119 Speaker 1: for an answer? Don't go to a running coach, isu 397 00:27:00,119 --> 00:27:02,399 Speaker 1: you can become more efficient. You gonna burn fewer calories. 398 00:27:04,000 --> 00:27:05,640 Speaker 1: Whence the last time you heard someone tell you that 399 00:27:06,720 --> 00:27:10,720 Speaker 1: that's science though? People? But the more you run, the 400 00:27:10,760 --> 00:27:13,240 Speaker 1: more efficient you will get. The better you get it 401 00:27:13,280 --> 00:27:16,280 Speaker 1: that you cannot rush that process. You cannot see that process. 402 00:27:16,320 --> 00:27:18,400 Speaker 1: For the most part. You can't have a coach say, hey, 403 00:27:18,640 --> 00:27:21,359 Speaker 1: you know what, I'm gonna change this and this. You 404 00:27:21,359 --> 00:27:23,120 Speaker 1: know for you, if you don't get out and run 405 00:27:23,640 --> 00:27:25,880 Speaker 1: and log the miles on the treadmill on the road, 406 00:27:26,720 --> 00:27:28,639 Speaker 1: those improvements are gonna happen. I don't care what shoes 407 00:27:28,680 --> 00:27:31,560 Speaker 1: you wear, I don't care what fitness tech you use. 408 00:27:31,760 --> 00:27:33,480 Speaker 1: I don't care what your foot strike is. At the 409 00:27:33,600 --> 00:27:37,480 Speaker 1: end of the day, to abuse that phrase, it's time 410 00:27:37,480 --> 00:27:39,399 Speaker 1: in the saddle, it's time on the road. Time in 411 00:27:39,400 --> 00:27:42,040 Speaker 1: the saddle for biking, time in the pool for swimming, 412 00:27:42,280 --> 00:27:45,240 Speaker 1: and yes, time on the road or the treadmill for running. 413 00:27:47,119 --> 00:27:51,280 Speaker 1: Here's final study. World class long distance running performances are 414 00:27:51,320 --> 00:27:54,720 Speaker 1: best predicted by volume of easy runs and deliberate practice 415 00:27:55,040 --> 00:27:57,640 Speaker 1: of short, interval and tempo runs. By the way, love 416 00:27:57,680 --> 00:28:00,000 Speaker 1: that I did a podcast on deliberate practice and someone 417 00:28:00,080 --> 00:28:02,959 Speaker 1: reached out through Instagram I think it was, and they 418 00:28:02,960 --> 00:28:05,480 Speaker 1: had just set a pr and they talked and thanked 419 00:28:05,480 --> 00:28:07,959 Speaker 1: me for the podcast and reminding them or teaching them 420 00:28:08,000 --> 00:28:12,000 Speaker 1: about deliberate practice. So I'm gonna read you this abstract 421 00:28:12,040 --> 00:28:13,480 Speaker 1: real quickly, and then we're gonna give you a little 422 00:28:13,480 --> 00:28:15,720 Speaker 1: bit more specific stuff. If you're a runner and you're like, okay, Tom, 423 00:28:15,760 --> 00:28:17,240 Speaker 1: I'm starting to log the miles, I want a little 424 00:28:17,240 --> 00:28:20,040 Speaker 1: bit more, I'll give you that. So the abstract and 425 00:28:20,040 --> 00:28:22,560 Speaker 1: by the way, this was one of my favorite journals. 426 00:28:22,560 --> 00:28:26,520 Speaker 1: To quote from Journal of Strength and Conditioning Research, April two, nineteen. 427 00:28:26,560 --> 00:28:28,879 Speaker 1: The aim of this novel study was to analyze the 428 00:28:28,880 --> 00:28:32,719 Speaker 1: effect of deliberate practice and easy continuous runs completed by 429 00:28:32,800 --> 00:28:37,240 Speaker 1: elite standard and world class long distance runners on competitive 430 00:28:37,280 --> 00:28:40,640 Speaker 1: performances during the first seven years of their sports careers. 431 00:28:40,880 --> 00:28:43,400 Speaker 1: Eighty five mail runners reported their best times in different 432 00:28:43,440 --> 00:28:47,320 Speaker 1: running events and the amounts of different DP activities tempo 433 00:28:47,400 --> 00:28:50,720 Speaker 1: runs and short and long interval sessions, and one non 434 00:28:50,800 --> 00:28:54,920 Speaker 1: DP activity easy runs, after three, five and seven years 435 00:28:54,920 --> 00:28:57,760 Speaker 1: of systematic training. So they did a bunch of calculations 436 00:28:57,760 --> 00:29:01,960 Speaker 1: you don't need to know about of uh, the correlations 437 00:29:02,000 --> 00:29:06,160 Speaker 1: showed consistently large effects on performances of drum roll please 438 00:29:06,280 --> 00:29:10,280 Speaker 1: total distance, total distance, how many miles you log? Then 439 00:29:10,440 --> 00:29:14,520 Speaker 1: easy runs, tempo runs, and short interval training. Long interval 440 00:29:14,560 --> 00:29:17,840 Speaker 1: training was not strongly correlated. What does that mean? Said 441 00:29:17,880 --> 00:29:20,840 Speaker 1: this so many times before. Intervals should be short and 442 00:29:20,920 --> 00:29:26,200 Speaker 1: hard for the most part. Tempos that's different. But high 443 00:29:26,200 --> 00:29:30,000 Speaker 1: intense and uneral training by definition are short intervals with 444 00:29:30,120 --> 00:29:35,120 Speaker 1: longer periods of rest. Okay, but I digress total distance 445 00:29:35,160 --> 00:29:39,440 Speaker 1: accounted for significant variance in performance of the training modes. 446 00:29:40,000 --> 00:29:43,800 Speaker 1: Hierarchical regression analysis showed that easy runs and tempo runs 447 00:29:43,800 --> 00:29:47,840 Speaker 1: were the activities that accounted for significant variance in performance. 448 00:29:49,120 --> 00:29:51,600 Speaker 1: Uh blah blah blah. In the final sentence, here we go, 449 00:29:51,640 --> 00:29:54,400 Speaker 1: it's all you need to know. Although DEP activities, particularly 450 00:29:54,520 --> 00:29:58,480 Speaker 1: tempo runs and short interval training are important for improving performance. 451 00:29:58,760 --> 00:30:01,960 Speaker 1: Coaches should note here here you go that the non 452 00:30:02,040 --> 00:30:06,200 Speaker 1: DP activity of easy running was crucial to better performances, 453 00:30:06,240 --> 00:30:11,920 Speaker 1: partly because of its contribution to total distance run. So 454 00:30:12,000 --> 00:30:14,600 Speaker 1: there you go. There's the takeaway. As a coach, one 455 00:30:14,600 --> 00:30:17,040 Speaker 1: of the hardest things to do was to program the beginner, 456 00:30:17,520 --> 00:30:23,280 Speaker 1: especially or intermediate athlete who wanted so much specificity, wanted 457 00:30:23,320 --> 00:30:26,200 Speaker 1: to use so much heart rate zone stuff and go 458 00:30:26,320 --> 00:30:28,280 Speaker 1: hard and go to the track and do all of 459 00:30:28,280 --> 00:30:33,040 Speaker 1: this specific training. What does this say? Again, the activity 460 00:30:33,080 --> 00:30:36,280 Speaker 1: of easy running was crucial to better performance, partly because 461 00:30:36,280 --> 00:30:39,320 Speaker 1: of its contribution to total distance run miles at a 462 00:30:39,480 --> 00:30:45,080 Speaker 1: low intensity. Matt Fitzgerald of your training should be at 463 00:30:45,120 --> 00:30:49,880 Speaker 1: an easy intensity hard. If you're doing more than you're 464 00:30:49,920 --> 00:30:51,880 Speaker 1: really not doing it hard enough. As I say frequently, 465 00:30:52,560 --> 00:30:59,680 Speaker 1: intervals are too long. But I love that. So the 466 00:30:59,800 --> 00:31:02,720 Speaker 1: hor rible yet honest, scientific answer, if you want to 467 00:31:02,720 --> 00:31:05,800 Speaker 1: become a better runner, get out and run and enjoy it, 468 00:31:06,360 --> 00:31:08,560 Speaker 1: and do all the things that I've given you on 469 00:31:08,600 --> 00:31:11,320 Speaker 1: prior podcast to help you enjoy it, to get you 470 00:31:11,360 --> 00:31:16,880 Speaker 1: out more frequently, music partners, things like that, and then 471 00:31:16,880 --> 00:31:21,400 Speaker 1: over time we're going to get specific. Okay, So if 472 00:31:21,440 --> 00:31:25,080 Speaker 1: you are running, let's go specific, three to four times 473 00:31:25,080 --> 00:31:28,040 Speaker 1: a week for most people. Now, if you're super competitive, 474 00:31:28,080 --> 00:31:31,479 Speaker 1: you're gonna run more frequently than that. You know, elite 475 00:31:31,520 --> 00:31:35,240 Speaker 1: runners do two days most days, crazy amount of mills. 476 00:31:35,240 --> 00:31:37,320 Speaker 1: That's how you log a hundred plus miles per week. 477 00:31:37,640 --> 00:31:43,440 Speaker 1: Most of you not even close. So my three runs, 478 00:31:44,200 --> 00:31:50,040 Speaker 1: and I've given you podcasts on this already, hills, long, 479 00:31:50,080 --> 00:31:53,320 Speaker 1: slow distance that they're talking about, and then speed work, 480 00:31:54,840 --> 00:31:57,600 Speaker 1: and that fourth one that's elusive to most is that 481 00:31:57,680 --> 00:32:00,760 Speaker 1: tempo run. So if you're running through times a week, 482 00:32:01,960 --> 00:32:03,560 Speaker 1: first of all, if you're just starting out, I already 483 00:32:03,560 --> 00:32:05,480 Speaker 1: said it, I just want you to run. I don't care. 484 00:32:06,040 --> 00:32:08,840 Speaker 1: I don't want you to care about hills or speed 485 00:32:09,440 --> 00:32:12,360 Speaker 1: or even you know. Yeah, the tempo at which you're running, 486 00:32:12,400 --> 00:32:14,120 Speaker 1: you're just gonna get out and start to log the miles. 487 00:32:14,160 --> 00:32:16,800 Speaker 1: That's where the body adapts. You're gonna give your body 488 00:32:16,840 --> 00:32:21,080 Speaker 1: time to build that strength, to learn to start to 489 00:32:21,120 --> 00:32:26,480 Speaker 1: stop wasting energy and become more efficient. Then after month 490 00:32:26,720 --> 00:32:28,920 Speaker 1: or two or three, depending on your goals and the 491 00:32:29,000 --> 00:32:32,640 Speaker 1: level at which you started, then you start to get specific. 492 00:32:33,920 --> 00:32:36,200 Speaker 1: You know, when I design plans and I still do 493 00:32:36,280 --> 00:32:39,520 Speaker 1: this occasionally for certain clients. I just designed a training 494 00:32:39,520 --> 00:32:43,080 Speaker 1: plan for women turning sixty client from the past, and 495 00:32:43,240 --> 00:32:47,560 Speaker 1: it's a six seven month training plan for running for 496 00:32:47,800 --> 00:32:52,440 Speaker 1: marathon training. First couple of months. There's no specificity. It's 497 00:32:52,560 --> 00:32:55,400 Speaker 1: just distance, just putting that time and getting back into 498 00:32:55,840 --> 00:33:00,400 Speaker 1: running shape. You can't do too much speed work you soon. 499 00:33:01,840 --> 00:33:05,720 Speaker 1: But that's my specific breakdown personally, that's what I do. 500 00:33:06,400 --> 00:33:09,640 Speaker 1: Hills running, hills, hill specific workout, one day per week 501 00:33:10,000 --> 00:33:13,080 Speaker 1: speed workout which I don't like, I'm gonna get to 502 00:33:13,120 --> 00:33:17,040 Speaker 1: this shortly, finish up with that, but some some interval training. 503 00:33:17,920 --> 00:33:20,240 Speaker 1: I love my long, slow distance days. I love going 504 00:33:20,280 --> 00:33:26,720 Speaker 1: along slow, sweaty summer runs. And then finally a tempo workout. 505 00:33:26,800 --> 00:33:31,960 Speaker 1: That's where you go easy, then you go moderately hard 506 00:33:32,040 --> 00:33:33,920 Speaker 1: for an extended period of time, then you bring it 507 00:33:33,920 --> 00:33:38,440 Speaker 1: back down. Simple explanation for the vast majority of people. 508 00:33:38,880 --> 00:33:43,480 Speaker 1: All right, now, here's things that you can also do. 509 00:33:43,560 --> 00:33:44,960 Speaker 1: You're going to time. You're leaving out so many things. 510 00:33:44,960 --> 00:33:47,680 Speaker 1: You know what you're talking about. Yes, strength training improves 511 00:33:47,720 --> 00:33:52,560 Speaker 1: your running. Running drills improves your running, Biometric training improves 512 00:33:52,560 --> 00:33:57,520 Speaker 1: your running, cross training improves your running, all of them 513 00:33:57,560 --> 00:33:59,560 Speaker 1: and I've talked about these in past podcasts and will 514 00:33:59,600 --> 00:34:01,640 Speaker 1: continue to in the future. But you know what the 515 00:34:01,720 --> 00:34:04,040 Speaker 1: major takeaway. Do you know why all four of those 516 00:34:04,920 --> 00:34:09,239 Speaker 1: truly make you a better runner because they allow you 517 00:34:09,280 --> 00:34:13,600 Speaker 1: to run. Now, yes, I can get into and will 518 00:34:13,640 --> 00:34:18,440 Speaker 1: and have the specific the specifics of like biometrics and 519 00:34:18,480 --> 00:34:22,239 Speaker 1: how that improves running economy. But at the end of 520 00:34:22,280 --> 00:34:27,279 Speaker 1: the day, to abuse that phrase one final time, all 521 00:34:27,320 --> 00:34:30,640 Speaker 1: of these things strength training, running drills, biometrics, cross training 522 00:34:30,960 --> 00:34:32,600 Speaker 1: keeps you healthy enough so that you can go a 523 00:34:32,640 --> 00:34:35,799 Speaker 1: lot more miles. If you are injured, you can't run. 524 00:34:35,920 --> 00:34:37,640 Speaker 1: If you can't run, you can't get better. I don't 525 00:34:37,640 --> 00:34:39,840 Speaker 1: care what shoes you wear. I don't care what watch 526 00:34:39,840 --> 00:34:42,920 Speaker 1: your you wear. I don't care what your specific workouts are. 527 00:34:42,960 --> 00:34:46,120 Speaker 1: If you're hurt, you can't do it. So, yes, there 528 00:34:46,160 --> 00:34:50,840 Speaker 1: are physiological adaptations that all of those things do to 529 00:34:50,960 --> 00:34:53,520 Speaker 1: help you to improve your running economy and make you 530 00:34:53,520 --> 00:35:01,440 Speaker 1: a better runner. But at the uh most extreme benefit, 531 00:35:01,600 --> 00:35:04,759 Speaker 1: the most extreme benefit is to allow you to continue 532 00:35:04,840 --> 00:35:09,560 Speaker 1: to run more miles. And so there you have it. 533 00:35:11,360 --> 00:35:15,319 Speaker 1: You want to be a better runner, figure out how 534 00:35:15,320 --> 00:35:17,200 Speaker 1: many days a week you want to run, make it 535 00:35:17,239 --> 00:35:19,359 Speaker 1: fun for yourself and get out there and do it. 536 00:35:20,480 --> 00:35:23,800 Speaker 1: And as I said, so many of you have those 537 00:35:23,960 --> 00:35:26,920 Speaker 1: couple extra pounds or more to lose, and so be 538 00:35:27,000 --> 00:35:28,600 Speaker 1: excited that you're not good at it yet because you're 539 00:35:28,600 --> 00:35:31,319 Speaker 1: gonna burn more calories. Then you're gonna get a little better. 540 00:35:31,920 --> 00:35:33,960 Speaker 1: You're gonna you know, be better. You're gonna burn for 541 00:35:34,000 --> 00:35:35,719 Speaker 1: your cowars, you're gonna wait less, you're gonna burn for 542 00:35:35,719 --> 00:35:38,799 Speaker 1: your calories. That's when you get into more specifics. That's 543 00:35:38,800 --> 00:35:41,560 Speaker 1: when it now is time to do hills, and then 544 00:35:41,560 --> 00:35:44,040 Speaker 1: it's time to do speed training. And let me leave 545 00:35:44,080 --> 00:35:46,239 Speaker 1: you with this. I'm not a fan of going to 546 00:35:46,320 --> 00:35:49,080 Speaker 1: the track. I'm not a big fan. I'm long slow distance. 547 00:35:49,120 --> 00:35:51,600 Speaker 1: I love endurance. But if you want to get better, 548 00:35:51,640 --> 00:35:54,080 Speaker 1: as you know I learned many years ago when I 549 00:35:54,120 --> 00:35:57,160 Speaker 1: started to be competitive, you gotta go faster. But you 550 00:35:57,200 --> 00:36:00,839 Speaker 1: can also use your weekend races for that. So if 551 00:36:00,840 --> 00:36:03,279 Speaker 1: you're a runner, someone who is listening and wants to 552 00:36:03,280 --> 00:36:05,480 Speaker 1: get better and do those kind of things. Now we're 553 00:36:05,480 --> 00:36:10,080 Speaker 1: talking about five k's, ten k's half marathons, using those 554 00:36:10,160 --> 00:36:13,760 Speaker 1: races as your tempo runs and one of the easiest 555 00:36:13,760 --> 00:36:15,560 Speaker 1: ways to do this. And given this to clients, and 556 00:36:15,560 --> 00:36:17,600 Speaker 1: I do this myself. Let's say you're doing a five 557 00:36:17,680 --> 00:36:22,400 Speaker 1: k race. You may get there a couple of minutes early, ten, 558 00:36:22,800 --> 00:36:25,600 Speaker 1: you run easy to warm up, you run the race, 559 00:36:26,160 --> 00:36:29,160 Speaker 1: and then you run ten or fifteen easy to cool down. 560 00:36:30,160 --> 00:36:34,120 Speaker 1: That race is your tempo run, and the competition and 561 00:36:34,200 --> 00:36:36,880 Speaker 1: running with people, it's going to make it easier than 562 00:36:36,880 --> 00:36:38,080 Speaker 1: if you try to go out and do that on 563 00:36:38,120 --> 00:36:43,279 Speaker 1: your own. Yes, professional runners, very motivated runners can do that, 564 00:36:43,719 --> 00:36:48,080 Speaker 1: but the vast majority of you, myself included. I know 565 00:36:48,120 --> 00:36:50,080 Speaker 1: if I sign up for a half marathon, I am 566 00:36:50,120 --> 00:36:51,719 Speaker 1: going to run at a pace that I would not 567 00:36:51,840 --> 00:36:54,319 Speaker 1: do or enjoy half as much if I went out 568 00:36:54,320 --> 00:36:57,400 Speaker 1: and tried to do it on my own. Say you 569 00:36:57,440 --> 00:37:00,880 Speaker 1: have it, you know what. I put these shows together. 570 00:37:03,080 --> 00:37:06,080 Speaker 1: I understand what I'm gonna get to is not the 571 00:37:06,120 --> 00:37:11,960 Speaker 1: sexy answer, but it's the right answer. I can tell 572 00:37:12,000 --> 00:37:13,799 Speaker 1: you what you want to hear. I could sell you 573 00:37:13,920 --> 00:37:17,960 Speaker 1: some crazy running technique and yeah, you gotta drink this 574 00:37:18,040 --> 00:37:24,120 Speaker 1: thing before, and it's not what works. It's not what works. 575 00:37:26,760 --> 00:37:28,960 Speaker 1: The best cardio for you to lose weight is what 576 00:37:29,000 --> 00:37:37,200 Speaker 1: you do consistently. All of these truths are truths. It's 577 00:37:37,200 --> 00:37:41,360 Speaker 1: a long term approach, and if you're hurt, you're not 578 00:37:41,360 --> 00:37:44,520 Speaker 1: gonna become a better runner. So you need to cross train. 579 00:37:44,560 --> 00:37:48,480 Speaker 1: You need to start slowly. You need to not overthink it. 580 00:37:48,520 --> 00:37:53,319 Speaker 1: Don't worry about the numbers. Get out there, and the 581 00:37:53,440 --> 00:37:56,120 Speaker 1: number that matters is how many times per week you 582 00:37:56,160 --> 00:38:02,880 Speaker 1: got your runs in. And I even that number, the 583 00:38:03,000 --> 00:38:06,000 Speaker 1: number of times you ran. It's more important than how 584 00:38:06,040 --> 00:38:13,560 Speaker 1: far that strength will build up. The longer runs will come. 585 00:38:13,640 --> 00:38:16,759 Speaker 1: You will get faster over time if that's your goal, 586 00:38:19,560 --> 00:38:23,200 Speaker 1: and just running, we'll do that. You don't have to 587 00:38:23,239 --> 00:38:26,960 Speaker 1: overthink it. The body is really smart. There were no 588 00:38:27,080 --> 00:38:32,000 Speaker 1: running coaches back in Caveman dates, and we were meant 589 00:38:32,000 --> 00:38:37,799 Speaker 1: to run or we ran into problems. I love this 590 00:38:37,920 --> 00:38:42,239 Speaker 1: topic enough. You got it. We will get I will 591 00:38:42,280 --> 00:38:47,080 Speaker 1: get much more specific with all of these things, the striking, 592 00:38:47,239 --> 00:38:51,279 Speaker 1: you know, foot strike controversy, debate, get more specific about that, 593 00:38:51,360 --> 00:38:54,000 Speaker 1: all of these different things. But again, if you want 594 00:38:54,080 --> 00:38:56,160 Speaker 1: specific numbers, if you want to know your running economy, 595 00:38:56,200 --> 00:38:59,080 Speaker 1: if you're at that point, go to a lab. I 596 00:38:59,160 --> 00:39:03,440 Speaker 1: use a defile hub in New York. Have over the years, 597 00:39:03,440 --> 00:39:07,279 Speaker 1: we'll be going back. So colleges generally have within their 598 00:39:07,280 --> 00:39:11,080 Speaker 1: exercise science department generally like a hundred hundred fifty dollars 599 00:39:11,080 --> 00:39:13,359 Speaker 1: depending on where you are. You can test so many 600 00:39:13,360 --> 00:39:17,320 Speaker 1: different things. Those are the numbers what matters. And you 601 00:39:17,360 --> 00:39:18,719 Speaker 1: have to have someone who knows what they're doing too, 602 00:39:18,760 --> 00:39:21,160 Speaker 1: by the way, to run those um tests as well. 603 00:39:21,360 --> 00:39:23,759 Speaker 1: But there are let me actually don't have this in 604 00:39:23,800 --> 00:39:26,400 Speaker 1: my notes, but now they're selling home versions and if 605 00:39:26,440 --> 00:39:29,919 Speaker 1: you don't know how to set up the equipment read 606 00:39:29,920 --> 00:39:32,919 Speaker 1: the data, it's not that simple. So even though someone 607 00:39:33,000 --> 00:39:35,239 Speaker 1: may have a mask, you can put that on you 608 00:39:35,239 --> 00:39:38,600 Speaker 1: as you're running. Let me say this, I did exactly 609 00:39:38,640 --> 00:39:42,239 Speaker 1: that when this technology came out. It doesn't need to 610 00:39:42,280 --> 00:39:45,680 Speaker 1: be named. And the results I got were really inaccurate, 611 00:39:45,719 --> 00:39:49,320 Speaker 1: and I knew that because I have data already. UM. 612 00:39:49,400 --> 00:39:51,879 Speaker 1: But enough, all right, If you want to reach out 613 00:39:52,000 --> 00:39:55,279 Speaker 1: Tom h Fitness, Instagram, Twitter, Fitness disrupted dot com is 614 00:39:55,320 --> 00:39:58,360 Speaker 1: the website, is rate the show, Subscribe to the show 615 00:39:58,400 --> 00:40:00,560 Speaker 1: and let me know what you want to talk about, 616 00:40:00,560 --> 00:40:02,440 Speaker 1: and let me know if you're like, hey, I disagree 617 00:40:02,440 --> 00:40:04,920 Speaker 1: with you on this. I love that and I have 618 00:40:05,080 --> 00:40:09,040 Speaker 1: to back up everything I say and I will because 619 00:40:09,040 --> 00:40:12,600 Speaker 1: I have one goal is helping you live your best 620 00:40:12,600 --> 00:40:14,560 Speaker 1: life and by the way, that is tied into helping 621 00:40:15,520 --> 00:40:18,960 Speaker 1: myself with my best life. So everything I give you, 622 00:40:19,920 --> 00:40:24,360 Speaker 1: I do myself. I am Tom Holland. This is Fitness Disrupted. 623 00:40:24,800 --> 00:40:31,239 Speaker 1: Believe in yourself. Fitness Disrupted is a production of I 624 00:40:31,440 --> 00:40:34,959 Speaker 1: Heart Radio. For more podcasts from my heart Radio, visit 625 00:40:34,960 --> 00:40:38,319 Speaker 1: the i heart Radio app, Apple Podcasts, or wherever you 626 00:40:38,360 --> 00:40:39,800 Speaker 1: listen to your favorite shows.