1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:12,560 --> 00:00:19,279 Speaker 1: I am Tom Holland and this is Fitness Disrupted. I 3 00:00:19,320 --> 00:00:23,279 Speaker 1: get excited when I read new studies that come out 4 00:00:24,440 --> 00:00:29,120 Speaker 1: that I know will be of great interest to you. 5 00:00:30,400 --> 00:00:35,480 Speaker 1: And this is another example of that perfect topic for 6 00:00:35,640 --> 00:00:40,440 Speaker 1: a fit tip. Although I usually struggle with these topics 7 00:00:40,479 --> 00:00:42,760 Speaker 1: that I want to talk about them longer. I know 8 00:00:42,840 --> 00:00:47,240 Speaker 1: when major critique of my shows is I talked to long. 9 00:00:47,720 --> 00:00:51,360 Speaker 1: But I love the subject matter. I want to give 10 00:00:51,400 --> 00:00:54,160 Speaker 1: you the best information possible. Can I make it tighter, 11 00:00:54,160 --> 00:00:58,680 Speaker 1: of course? But great, great topic for a fit tip. 12 00:00:59,520 --> 00:01:02,040 Speaker 1: And it has a bunch within it, a bunch of 13 00:01:02,080 --> 00:01:05,560 Speaker 1: like other lessons and ways we can look at it. 14 00:01:05,600 --> 00:01:09,000 Speaker 1: And that's I would argue what I do so differently 15 00:01:09,080 --> 00:01:11,920 Speaker 1: here on this podcast. Take the science and then start 16 00:01:11,959 --> 00:01:15,679 Speaker 1: to really shape it and help you understand it and 17 00:01:15,720 --> 00:01:19,560 Speaker 1: apply to other topics that are confusing. What do I mean? 18 00:01:20,200 --> 00:01:22,880 Speaker 1: What am I talking about? So the fifth tip is 19 00:01:22,880 --> 00:01:24,720 Speaker 1: is it better to walk or run up a hill? 20 00:01:25,200 --> 00:01:27,399 Speaker 1: Is it better to walk or run up a hill? 21 00:01:27,560 --> 00:01:30,320 Speaker 1: I'm gonna stop right there and say what is better? 22 00:01:31,440 --> 00:01:33,880 Speaker 1: You know? That is what's the best way to do this? 23 00:01:34,040 --> 00:01:36,959 Speaker 1: What is better? What do we mean by better? Is 24 00:01:36,959 --> 00:01:40,039 Speaker 1: that burn more calories better for weight loss? Is it 25 00:01:40,600 --> 00:01:44,280 Speaker 1: an energy thing? Does it use less energy? I'm gonna 26 00:01:44,319 --> 00:01:48,040 Speaker 1: tell you what the science says. And finally, enjoyment. And 27 00:01:48,080 --> 00:01:50,600 Speaker 1: I love where this is going to end up. And 28 00:01:50,680 --> 00:01:52,560 Speaker 1: as I was putting a show together, a bunch of 29 00:01:52,600 --> 00:01:57,400 Speaker 1: things just came flowing out, prior shows, prior myths. That 30 00:01:57,640 --> 00:02:02,400 Speaker 1: again the connection where you're gonna start to understand how 31 00:02:02,400 --> 00:02:06,520 Speaker 1: it is about science. Okay, and let me say this, 32 00:02:06,720 --> 00:02:10,240 Speaker 1: when we're talking about walking or running uphills, this is 33 00:02:10,240 --> 00:02:16,280 Speaker 1: not just for people who compete runners, triathletes. It's for everybody, 34 00:02:16,320 --> 00:02:18,919 Speaker 1: if you're a walker, if you're someone who's trying to 35 00:02:18,960 --> 00:02:21,959 Speaker 1: lose weight. Because the connection I'm gonna make is two 36 00:02:22,000 --> 00:02:25,080 Speaker 1: things like is running or walking a mile the same? 37 00:02:26,720 --> 00:02:30,160 Speaker 1: And I've done that podcast and the answers, No, you 38 00:02:30,160 --> 00:02:32,560 Speaker 1: don't burn the same calories running a mile as you 39 00:02:32,639 --> 00:02:36,280 Speaker 1: do walking a mile. Why is that confusion? And I have, 40 00:02:36,880 --> 00:02:39,360 Speaker 1: as I said on that podcast, very smart Uncle m 41 00:02:39,360 --> 00:02:42,880 Speaker 1: I T runner, done a bunch of marathons. Believe that 42 00:02:42,960 --> 00:02:46,320 Speaker 1: to be true. And you go, wait, the same distance, 43 00:02:46,680 --> 00:02:50,680 Speaker 1: you're the same weight, but it's different. I'll explain why 44 00:02:50,720 --> 00:02:53,480 Speaker 1: in the second so I had my first experience with this. 45 00:02:53,600 --> 00:02:55,320 Speaker 1: Just to tie it into my experience, I like to 46 00:02:55,320 --> 00:02:57,119 Speaker 1: give you the science and experience and all of those 47 00:02:57,120 --> 00:02:59,959 Speaker 1: things and to show you, yes, I am always going 48 00:03:00,040 --> 00:03:02,720 Speaker 1: to be walking the walk, running the run right along 49 00:03:02,760 --> 00:03:05,679 Speaker 1: with all of you. And that's rare in this industry. 50 00:03:05,840 --> 00:03:09,919 Speaker 1: But I'm doing another Ultra next weekend, the Vermont fifty 51 00:03:10,000 --> 00:03:12,880 Speaker 1: k with the same guy I ran across the Grand 52 00:03:12,919 --> 00:03:15,799 Speaker 1: Canyon with. And I have to say when I did 53 00:03:15,880 --> 00:03:18,639 Speaker 1: my first Ultra, I've done a handful. I'm not an 54 00:03:18,720 --> 00:03:22,480 Speaker 1: ultra marathon guy. The guy I'm running with, I would argue, is, 55 00:03:22,880 --> 00:03:24,880 Speaker 1: but I've done a handful. I have some experience. And 56 00:03:24,960 --> 00:03:29,720 Speaker 1: my first Ultra was a fifty mile er. And when 57 00:03:29,720 --> 00:03:32,720 Speaker 1: we got to the first hill. Short story is that 58 00:03:32,880 --> 00:03:35,960 Speaker 1: just about everyone started walking and I was like, what 59 00:03:36,000 --> 00:03:39,120 Speaker 1: are they doing? This is a race, this is a 60 00:03:39,200 --> 00:03:43,680 Speaker 1: run we run. And I soon learned at mile thirty 61 00:03:45,760 --> 00:03:51,600 Speaker 1: why And that's not everyone the top front guys they 62 00:03:51,680 --> 00:03:57,040 Speaker 1: run and women, And I'll explain why as well. Gosh, 63 00:03:57,080 --> 00:04:00,000 Speaker 1: I love these topics. I love what I do, absolutely 64 00:04:00,040 --> 00:04:02,520 Speaker 1: of it. Rush into the studio to to bring you 65 00:04:02,600 --> 00:04:08,080 Speaker 1: these topics. So I've done a podcast to why everyone 66 00:04:08,120 --> 00:04:11,280 Speaker 1: should do hills. Okay, I did a hill work out 67 00:04:11,400 --> 00:04:16,679 Speaker 1: last night. I loved it. Whether you're a walker, runner, 68 00:04:17,080 --> 00:04:20,039 Speaker 1: weight loss, whatever it is, whatever way you want to 69 00:04:20,080 --> 00:04:25,159 Speaker 1: do it. Hills are invaluable to burning cowries, to building strength, 70 00:04:25,200 --> 00:04:28,360 Speaker 1: to being functional strength, you know, similar to lower body 71 00:04:28,440 --> 00:04:32,320 Speaker 1: strength training. So many benefits. Again, regardless of who you are, 72 00:04:32,920 --> 00:04:36,280 Speaker 1: all you walkers out there, hills are a phenomenal way 73 00:04:36,320 --> 00:04:38,320 Speaker 1: to mix up your routine and get so many other 74 00:04:38,320 --> 00:04:41,919 Speaker 1: benefits as well. But again, what do we mean by better? 75 00:04:42,600 --> 00:04:48,040 Speaker 1: So for this study, we're talking about energy expenditure, right, 76 00:04:48,200 --> 00:04:51,920 Speaker 1: so interesting. So the study is in the European Journal 77 00:04:51,960 --> 00:04:57,839 Speaker 1: of Applied Physiology October of title steep and in parentheses 78 00:04:57,920 --> 00:05:02,880 Speaker 1: it's thirty degree uphill walking versus running, c O M movements, 79 00:05:03,120 --> 00:05:07,640 Speaker 1: stride kinematics and leg muscle excitations. What the heck does 80 00:05:07,680 --> 00:05:12,000 Speaker 1: that mean? Is it better to walk or run up 81 00:05:12,000 --> 00:05:16,840 Speaker 1: a hill? Okay, well, let me start by saying this 82 00:05:16,920 --> 00:05:20,000 Speaker 1: as I was saying earlier. Running isn't just faster walking, 83 00:05:21,200 --> 00:05:23,560 Speaker 1: And that's the misconception. It's not just you're not just 84 00:05:23,680 --> 00:05:29,440 Speaker 1: going faster. It's very different bio mechanically, kinematically, what's going 85 00:05:29,480 --> 00:05:31,760 Speaker 1: on with your boy? It's different? How is it different? 86 00:05:31,920 --> 00:05:37,000 Speaker 1: Here's the simplest way to kind of simplify it. Walking 87 00:05:37,560 --> 00:05:41,720 Speaker 1: is moving our centers of of mass over one leg 88 00:05:41,839 --> 00:05:44,479 Speaker 1: and then the other. Okay, you're moving that center of 89 00:05:44,520 --> 00:05:48,200 Speaker 1: graph of of the center of mass, I want to 90 00:05:48,200 --> 00:05:51,919 Speaker 1: say gravity. And in walking, there's always one foot in 91 00:05:52,000 --> 00:05:54,120 Speaker 1: contact with the ground at any given time. And for 92 00:05:54,200 --> 00:05:57,720 Speaker 1: those of you who maybe watch the speed walking in 93 00:05:57,760 --> 00:06:01,400 Speaker 1: the Olympics, cheating is not having one ft on the 94 00:06:01,400 --> 00:06:03,200 Speaker 1: ground at any given time. They literally have to have 95 00:06:03,279 --> 00:06:08,200 Speaker 1: cameras to catch people cheating. But it's one ft on 96 00:06:08,240 --> 00:06:12,679 Speaker 1: the ground any given moment, and we're moving our center 97 00:06:12,720 --> 00:06:14,680 Speaker 1: of mass over one leg and then to the other. 98 00:06:15,040 --> 00:06:20,200 Speaker 1: Running it's there's a short period of time where neither 99 00:06:20,480 --> 00:06:23,760 Speaker 1: foot is on the ground. You're in the air. And 100 00:06:23,880 --> 00:06:27,760 Speaker 1: that's different. That's different. So running a mile is not 101 00:06:28,080 --> 00:06:31,839 Speaker 1: the same as walking a mile for those reasons, and 102 00:06:31,920 --> 00:06:36,440 Speaker 1: it affects the body and the caloric expenditure differently as 103 00:06:36,480 --> 00:06:39,360 Speaker 1: a result. And what did they find in these studies. 104 00:06:39,400 --> 00:06:41,280 Speaker 1: In this study too and a couple other By the way, 105 00:06:41,839 --> 00:06:51,200 Speaker 1: um running requires less muscular effort on muscles like the calves. Okay, So, 106 00:06:51,839 --> 00:06:55,320 Speaker 1: as counterintuitive as it may sound, and it again depends 107 00:06:55,400 --> 00:06:57,839 Speaker 1: on the length of the hill. And well, let me 108 00:06:57,880 --> 00:07:00,200 Speaker 1: say this, let me just backtrack for a second. There 109 00:07:00,200 --> 00:07:02,760 Speaker 1: are two important factors that it does depend on. And 110 00:07:02,800 --> 00:07:05,719 Speaker 1: how many times have I said in prior podcasts that 111 00:07:05,800 --> 00:07:10,040 Speaker 1: if you're fitness person, nutrition person doesn't start by answering 112 00:07:10,080 --> 00:07:14,120 Speaker 1: your question initially most often with it depends they're not 113 00:07:14,160 --> 00:07:17,160 Speaker 1: the right person. Okay, So is it better to walk 114 00:07:17,200 --> 00:07:18,840 Speaker 1: or run up a hill? It depends, and it depends 115 00:07:18,880 --> 00:07:24,480 Speaker 1: on two major differences, major factors, your aerobic fitness level 116 00:07:25,560 --> 00:07:28,360 Speaker 1: and the steepness of the hill. And I'm gonna throw 117 00:07:28,400 --> 00:07:30,200 Speaker 1: in the length of the hill as well, because that's 118 00:07:30,200 --> 00:07:34,200 Speaker 1: going to make a difference. So with steep but not 119 00:07:34,400 --> 00:07:40,040 Speaker 1: ridiculously ridiculously steep hills. Essentially, running requires less muscular effort 120 00:07:40,120 --> 00:07:45,040 Speaker 1: in muscles like the calves, but walking requires a less 121 00:07:45,200 --> 00:07:51,320 Speaker 1: overall aerobic energy expenditure, which is an advantage over running 122 00:07:51,320 --> 00:07:57,960 Speaker 1: in that regards. So there's pluses and there's minuses. Okay, 123 00:07:58,320 --> 00:07:59,920 Speaker 1: And this is a fit tip, so I'm not going 124 00:08:00,080 --> 00:08:06,200 Speaker 1: super deep. The takeaway is what listen to your body, 125 00:08:06,480 --> 00:08:11,240 Speaker 1: do what sounds and feels right. And do you remember 126 00:08:11,280 --> 00:08:14,160 Speaker 1: the podcast I did, which was one of my most 127 00:08:14,160 --> 00:08:18,280 Speaker 1: popular podcasts back, especially when it came out Should you 128 00:08:18,280 --> 00:08:21,240 Speaker 1: recover with your hands on your head or bent over? 129 00:08:21,640 --> 00:08:24,040 Speaker 1: And the study says that what your coach or your 130 00:08:24,080 --> 00:08:26,320 Speaker 1: gym teacher told you and said you had to do 131 00:08:26,520 --> 00:08:30,640 Speaker 1: most likely was wrong. That you don't open your lungs 132 00:08:30,640 --> 00:08:32,360 Speaker 1: and open your body up by putting your hands on 133 00:08:32,400 --> 00:08:35,880 Speaker 1: your head and standing up. No, your natural inclination to 134 00:08:36,240 --> 00:08:40,680 Speaker 1: crouch over, to fall down to that's better. It's natural. 135 00:08:41,559 --> 00:08:44,000 Speaker 1: And far too often we get away from what is 136 00:08:44,120 --> 00:08:47,720 Speaker 1: natural to do what sell products and sell programs. So 137 00:08:47,880 --> 00:08:53,920 Speaker 1: bocus products or questionable products and questionable programs. So listen 138 00:08:54,000 --> 00:08:56,600 Speaker 1: to your body. And then I will throw in It's 139 00:08:56,640 --> 00:08:58,160 Speaker 1: not in my notes, but just came to me because 140 00:08:58,160 --> 00:09:01,120 Speaker 1: it's so important. Do what the pros do. I've said 141 00:09:01,120 --> 00:09:05,480 Speaker 1: that about so many things. The top iron man people, 142 00:09:05,679 --> 00:09:09,440 Speaker 1: ultra marathon people teach us lessons because they have to 143 00:09:09,480 --> 00:09:12,080 Speaker 1: win or they don't feed their families, so they're gonna 144 00:09:12,120 --> 00:09:17,120 Speaker 1: do whatever it takes. They care about anything other than 145 00:09:17,280 --> 00:09:19,760 Speaker 1: following the science that makes sense so they can win. 146 00:09:20,120 --> 00:09:23,040 Speaker 1: And yes, that applies to you, walkers. You people who 147 00:09:23,120 --> 00:09:25,480 Speaker 1: want to lose weight, and applies to everything. We look 148 00:09:25,520 --> 00:09:30,520 Speaker 1: at those extremes and we extrapolate out the answers. And 149 00:09:30,559 --> 00:09:32,880 Speaker 1: I pulled a great quote from one of the researchers 150 00:09:32,880 --> 00:09:36,480 Speaker 1: on this study, and she said, we think switching back 151 00:09:36,520 --> 00:09:41,199 Speaker 1: and forth between gates gives the benefits of both, adding 152 00:09:41,240 --> 00:09:44,719 Speaker 1: that it helps to use rate of perceived exertion. That's 153 00:09:44,760 --> 00:09:48,040 Speaker 1: how hard it feels people to determine when to switch 154 00:09:48,080 --> 00:09:52,280 Speaker 1: from walking to running. Basically, choose the gate that feels 155 00:09:52,360 --> 00:09:55,480 Speaker 1: the best, shocking, do what your body is telling you 156 00:09:55,520 --> 00:09:57,560 Speaker 1: to do. When you feel like walking, walk, when you 157 00:09:57,600 --> 00:10:01,479 Speaker 1: feel like running, run, and don't be scared to alternate 158 00:10:01,559 --> 00:10:04,439 Speaker 1: back and forth. And I'm gonna go back to evolution. 159 00:10:05,280 --> 00:10:08,680 Speaker 1: Hunters didn't care if they walked. They wanted to catch 160 00:10:09,360 --> 00:10:12,720 Speaker 1: either catch their prey or get away so they wouldn't 161 00:10:12,720 --> 00:10:15,240 Speaker 1: be prey. And so they're gonna run and they're gonna 162 00:10:15,280 --> 00:10:19,280 Speaker 1: walk to conserve energy and to do what their bodies 163 00:10:19,320 --> 00:10:22,560 Speaker 1: tell them is best. And the line I love and 164 00:10:22,679 --> 00:10:24,880 Speaker 1: use and have used in so many different books that 165 00:10:24,960 --> 00:10:27,800 Speaker 1: I've written, it's not about who goes the fastest, but 166 00:10:27,880 --> 00:10:30,560 Speaker 1: who slows down the least. I did the podcast on 167 00:10:30,600 --> 00:10:33,640 Speaker 1: why we were born to run walk, and I have 168 00:10:33,720 --> 00:10:38,560 Speaker 1: talked about because this is an example of me literally 169 00:10:38,600 --> 00:10:43,960 Speaker 1: walking the walk and running the run personally. My first 170 00:10:44,200 --> 00:10:49,439 Speaker 1: ever sub three marathon, I walked every mile ten seconds 171 00:10:49,440 --> 00:10:53,959 Speaker 1: every mile starting at mile one, and there's no asterisk 172 00:10:54,040 --> 00:10:56,560 Speaker 1: next to my finishing time that said he walked. It's 173 00:10:56,600 --> 00:10:58,960 Speaker 1: just how fast I got to that finish line. Now 174 00:10:59,000 --> 00:11:02,240 Speaker 1: I understand psycho logically. I've coached hundreds and hundreds of 175 00:11:02,240 --> 00:11:04,959 Speaker 1: people over there, thousands of account all the camps and 176 00:11:05,000 --> 00:11:09,160 Speaker 1: everything I've done, and I know that, Yeah, certain people 177 00:11:09,160 --> 00:11:10,959 Speaker 1: say I want to finish my first marathon and my 178 00:11:11,000 --> 00:11:13,920 Speaker 1: first whatever race without walking, get it? And then I 179 00:11:13,920 --> 00:11:16,440 Speaker 1: say to them, Okay, maybe your second, third, fourth, fifth, 180 00:11:16,480 --> 00:11:18,440 Speaker 1: you really want to go faster, We're gonna talk about 181 00:11:18,440 --> 00:11:23,600 Speaker 1: walk breaks. Okay, so no one knows you walked. They 182 00:11:23,640 --> 00:11:27,440 Speaker 1: just see your time, and that goes for every mile 183 00:11:27,720 --> 00:11:31,280 Speaker 1: or every hill. And if you don't want to do that, 184 00:11:31,320 --> 00:11:35,320 Speaker 1: what it's ultimately about some psychological goals. I get it, 185 00:11:35,400 --> 00:11:37,040 Speaker 1: as I just said, but it's also how do he go? 186 00:11:38,520 --> 00:11:42,680 Speaker 1: And let me just give you little you know story 187 00:11:42,760 --> 00:11:47,040 Speaker 1: from those races where and when I do those walk breaks. 188 00:11:47,280 --> 00:11:49,000 Speaker 1: That's Chicago Marathon, and by the way, I did it 189 00:11:49,080 --> 00:11:51,360 Speaker 1: for many races after that, many more sub threes and 190 00:11:51,480 --> 00:11:54,920 Speaker 1: one a very small marathon, walking every mile until mile 191 00:11:55,480 --> 00:11:57,320 Speaker 1: when I was told I was in second, and then 192 00:11:57,360 --> 00:11:58,719 Speaker 1: I dropped it for the last two miles. But it 193 00:11:58,720 --> 00:12:03,040 Speaker 1: doesn't work unless you started early. Topic for another day. 194 00:12:03,800 --> 00:12:07,560 Speaker 1: But I would break into a walk Chicago Marathon, first time, 195 00:12:07,800 --> 00:12:10,720 Speaker 1: Sub three, Male one, and I would see those people 196 00:12:11,000 --> 00:12:14,040 Speaker 1: pull away, but I would catch back up to them 197 00:12:14,080 --> 00:12:16,080 Speaker 1: and they look at me funny. And then Male two. 198 00:12:16,080 --> 00:12:17,880 Speaker 1: I do it again, and they pull away from me 199 00:12:17,880 --> 00:12:19,560 Speaker 1: a little bit, but I'd see them they're up ahead, 200 00:12:19,880 --> 00:12:21,720 Speaker 1: and I catch back up to them because I'm running 201 00:12:21,760 --> 00:12:24,360 Speaker 1: faster than I would if I didn't throw in that break. 202 00:12:24,440 --> 00:12:29,880 Speaker 1: But at miles what happens those people who looked at 203 00:12:29,920 --> 00:12:32,360 Speaker 1: me funny? As I was doing these walk breaks twenty 204 00:12:32,400 --> 00:12:35,959 Speaker 1: times ten to twenty seconds, depending on the race and 205 00:12:36,000 --> 00:12:40,840 Speaker 1: how I felt, Suddenly they dropped off, not everyone, but 206 00:12:40,920 --> 00:12:47,280 Speaker 1: the vast majority. Okay, So is it better to walk 207 00:12:47,440 --> 00:12:50,040 Speaker 1: or run up a hill? It depends. It depends on 208 00:12:50,120 --> 00:12:54,160 Speaker 1: your goals. The body is different. Running is not just 209 00:12:54,280 --> 00:12:59,280 Speaker 1: fast walking, using different muscles in different ways. Listen to 210 00:12:59,360 --> 00:13:02,720 Speaker 1: your body you, and if your goal is to go fast, 211 00:13:04,320 --> 00:13:08,240 Speaker 1: don't worry about what people around you are doing unless 212 00:13:08,240 --> 00:13:12,839 Speaker 1: they're doing the right thing, and the right thing is 213 00:13:12,880 --> 00:13:15,640 Speaker 1: to recover when you need to to listen to that body. 214 00:13:15,920 --> 00:13:20,280 Speaker 1: The hill is super steep, You're gonna run or walk it, 215 00:13:20,320 --> 00:13:22,400 Speaker 1: depending on how you feel and how long and how 216 00:13:22,400 --> 00:13:27,760 Speaker 1: steep that hill is. But this goes to again, I 217 00:13:27,760 --> 00:13:30,160 Speaker 1: want to tie it back because it's so important. Is 218 00:13:30,240 --> 00:13:32,200 Speaker 1: running a mile the same as walking a mile? Now 219 00:13:32,240 --> 00:13:35,880 Speaker 1: you have more information on why it's not. One you 220 00:13:35,960 --> 00:13:38,360 Speaker 1: have one ft on the ground at any given time 221 00:13:38,400 --> 00:13:41,840 Speaker 1: and you're moving that center of mass. The other one 222 00:13:42,040 --> 00:13:45,360 Speaker 1: you are literally in the air at any given moment 223 00:13:45,679 --> 00:13:47,840 Speaker 1: with both feet off the ground, and you burn calories 224 00:13:47,880 --> 00:13:49,600 Speaker 1: differently that way. So this is why I'm saying it 225 00:13:49,600 --> 00:13:51,800 Speaker 1: applies to everyone, And this is where I'm taking all 226 00:13:51,800 --> 00:13:54,600 Speaker 1: that information and we're tying it together over and over 227 00:13:54,640 --> 00:13:58,959 Speaker 1: so you slowly understand it more and more. And that's 228 00:13:59,000 --> 00:14:04,000 Speaker 1: why I continue to study exercise and nutrition and motivation 229 00:14:04,120 --> 00:14:06,160 Speaker 1: and will continue to study all of those for the 230 00:14:06,200 --> 00:14:10,400 Speaker 1: rest of my life. You never stop learning, myself included. 231 00:14:12,080 --> 00:14:15,120 Speaker 1: But there you go. It depends on your aerobic fitness, level, 232 00:14:15,200 --> 00:14:17,800 Speaker 1: the steepness, length of the hill, and I would throw 233 00:14:17,840 --> 00:14:22,239 Speaker 1: in your goals as well, But now you have more information. 234 00:14:23,200 --> 00:14:28,360 Speaker 1: If you have calf issues, right, running requires less muscular 235 00:14:28,440 --> 00:14:31,960 Speaker 1: effort than walking up hill. If your goal is to 236 00:14:32,040 --> 00:14:35,840 Speaker 1: go far and as fast as possible, a combination of 237 00:14:35,880 --> 00:14:39,960 Speaker 1: the two. The very thing I witnessed my first ultra 238 00:14:40,040 --> 00:14:43,920 Speaker 1: marathon and I will witness next weekend hold true as well. 239 00:14:45,040 --> 00:14:48,240 Speaker 1: But if you're that very small percentage of what I 240 00:14:48,320 --> 00:14:54,320 Speaker 1: like to call like billy goats, like you're genetics are amazing, 241 00:14:54,360 --> 00:14:59,280 Speaker 1: you were born to run fast through the trails, then 242 00:15:00,040 --> 00:15:04,320 Speaker 1: you might be that very small percentage that can run NonStop. 243 00:15:05,040 --> 00:15:09,880 Speaker 1: But the vast majority will benefit by doing both. Now 244 00:15:09,880 --> 00:15:13,320 Speaker 1: you have the science on why. All right, I love it, 245 00:15:13,400 --> 00:15:17,600 Speaker 1: and I love how it connects back to cork expenditure, 246 00:15:17,960 --> 00:15:20,920 Speaker 1: running versus walking and even should you recover with your 247 00:15:20,920 --> 00:15:24,720 Speaker 1: hands on your head or bent over. There's science, people, 248 00:15:25,640 --> 00:15:28,680 Speaker 1: and there's what our bodies tell us, and we need 249 00:15:28,720 --> 00:15:30,800 Speaker 1: to listen to it all and take it all into 250 00:15:30,800 --> 00:15:34,680 Speaker 1: account and then find what works for us. All right, 251 00:15:34,720 --> 00:15:38,840 Speaker 1: thank you for listening. Please rate the show, follow the 252 00:15:38,880 --> 00:15:43,360 Speaker 1: show wherever you can, and however you can comment, rate it, 253 00:15:43,440 --> 00:15:46,720 Speaker 1: as I said, and the way to reach out to 254 00:15:46,760 --> 00:15:49,800 Speaker 1: me Tom h Fit Instagram and Twitter. Tom h Fit. 255 00:15:50,160 --> 00:15:52,280 Speaker 1: Lots of content going up there, and I love to 256 00:15:52,280 --> 00:15:54,360 Speaker 1: hear your questions and I will include them in the 257 00:15:54,360 --> 00:15:57,120 Speaker 1: show as well as answer them to you directly. But 258 00:15:57,160 --> 00:15:59,120 Speaker 1: I want to give that information because your questions are 259 00:15:59,120 --> 00:16:01,280 Speaker 1: awesome and I love to your success stories getting so 260 00:16:01,320 --> 00:16:02,800 Speaker 1: many more now that we're a couple of years into 261 00:16:02,840 --> 00:16:06,720 Speaker 1: this show. I could not it could not be more 262 00:16:06,760 --> 00:16:09,600 Speaker 1: rewarding than to hear from people who have followed the 263 00:16:09,600 --> 00:16:13,880 Speaker 1: advice and seen results. And you can't not. You can't not. 264 00:16:14,080 --> 00:16:17,400 Speaker 1: You have to believe first that you have the capacity 265 00:16:17,440 --> 00:16:20,360 Speaker 1: to change. Then you have to give it time and 266 00:16:20,400 --> 00:16:23,440 Speaker 1: I'm gonna bring you only the best guests and the 267 00:16:23,600 --> 00:16:27,040 Speaker 1: best information. I'm gonna break it down and make it 268 00:16:27,080 --> 00:16:29,400 Speaker 1: as simple as possible for you so that you can 269 00:16:29,440 --> 00:16:32,200 Speaker 1: live your best life, because that's what this show is about. 270 00:16:33,280 --> 00:16:36,680 Speaker 1: We control three things, how much we move, what we 271 00:16:36,720 --> 00:16:39,320 Speaker 1: put into our mouths, and our attitudes, and that is awesome. 272 00:16:40,880 --> 00:16:45,280 Speaker 1: I am Tom Holland to exercise physiologists, certified sports nutritionist, 273 00:16:45,720 --> 00:16:50,080 Speaker 1: out lover of everything health and wellness. Thank you for 274 00:16:50,200 --> 00:16:58,920 Speaker 1: listening and believe in yourself. Fitness Disrupted is a production 275 00:16:58,960 --> 00:17:02,480 Speaker 1: of I heart Radio. For more podcasts from my heart Radio, 276 00:17:02,640 --> 00:17:06,080 Speaker 1: visit the i heart Radio app, Apple Podcasts, or wherever 277 00:17:06,160 --> 00:17:07,719 Speaker 1: you listen to your favorite shows.