1 00:00:00,800 --> 00:00:05,080 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,840 --> 00:00:15,760 Speaker 1: I am Tom Holland, and this is Fitness Disrupted Running 3 00:00:16,040 --> 00:00:21,840 Speaker 1: one oh one how to start a running program. So 4 00:00:22,000 --> 00:00:24,439 Speaker 1: at the end of every podcast I give out numerous 5 00:00:24,480 --> 00:00:29,120 Speaker 1: ways to contact me with questions, and I am getting 6 00:00:29,160 --> 00:00:32,720 Speaker 1: an awful lot about running. No surprise, I talked about 7 00:00:32,760 --> 00:00:36,800 Speaker 1: it frequently. I have done numerous shows about it. My 8 00:00:36,880 --> 00:00:40,760 Speaker 1: first show with the best guest for this topic or 9 00:00:40,800 --> 00:00:44,720 Speaker 1: one of the best guests, Dr Daniel Lieberman from Harvard, 10 00:00:45,320 --> 00:00:48,040 Speaker 1: a big part of the book Born to Run. Actually, 11 00:00:48,600 --> 00:00:53,120 Speaker 1: his research titled Born to Run gave the title for 12 00:00:53,200 --> 00:00:56,680 Speaker 1: that book, supposedly. So yes, I have been a runner 13 00:00:57,120 --> 00:01:01,279 Speaker 1: for a very long time. I have coached thousands if 14 00:01:01,320 --> 00:01:03,800 Speaker 1: you count the books and the camps and the clients 15 00:01:03,880 --> 00:01:07,760 Speaker 1: over the many years and the charity I coached for 16 00:01:07,920 --> 00:01:11,840 Speaker 1: over ten years at least, so lots and lots of people. 17 00:01:11,840 --> 00:01:14,440 Speaker 1: I have some experience. I have raced and run all 18 00:01:14,560 --> 00:01:18,240 Speaker 1: over the world, from you know, five k's up to 19 00:01:18,360 --> 00:01:23,840 Speaker 1: ultra marathons. But I have to always point out that 20 00:01:23,880 --> 00:01:26,280 Speaker 1: when I was a kid, I could not run. I 21 00:01:26,360 --> 00:01:29,959 Speaker 1: knew I had potential, but as soon as I started 22 00:01:30,000 --> 00:01:34,360 Speaker 1: doing the sports and had coaches pushing me during you know, 23 00:01:34,440 --> 00:01:38,640 Speaker 1: the hell weeks for football and soccer. I I had 24 00:01:38,640 --> 00:01:41,400 Speaker 1: shin splints, I had ankle issues. I had pretty much 25 00:01:41,400 --> 00:01:45,679 Speaker 1: every issue you could have, and so I spent my 26 00:01:45,840 --> 00:01:51,240 Speaker 1: childhood on the bench with insane pain. So to think 27 00:01:52,080 --> 00:01:56,080 Speaker 1: that I do and have done the events that I 28 00:01:56,160 --> 00:01:58,560 Speaker 1: have and continue to do now, at fifty one, I 29 00:01:58,680 --> 00:02:03,200 Speaker 1: went out for a six mile run today. I love it. Now. 30 00:02:03,320 --> 00:02:05,640 Speaker 1: I know there are people who don't love it, and 31 00:02:05,680 --> 00:02:09,160 Speaker 1: I understand why we'll talk about that. But we were 32 00:02:09,160 --> 00:02:13,040 Speaker 1: truly born to run. And whenever I talk about running, 33 00:02:13,600 --> 00:02:16,680 Speaker 1: I say, you don't have to be a runner. But 34 00:02:17,520 --> 00:02:22,080 Speaker 1: the reasons you don't run, those musculo skeletal issues, the yeah, 35 00:02:22,200 --> 00:02:25,720 Speaker 1: I I can't run because I have a bad fill 36 00:02:25,760 --> 00:02:31,200 Speaker 1: in the blank, knees or knee hips, back, you know, 37 00:02:31,280 --> 00:02:38,680 Speaker 1: shin splints, plan or fasciitis, so many issues. My response is, 38 00:02:39,240 --> 00:02:42,080 Speaker 1: I don't care if you run or not, but we 39 00:02:42,120 --> 00:02:44,880 Speaker 1: need to fix those things. And so, when I was 40 00:02:44,919 --> 00:02:49,240 Speaker 1: a trainer, one of my simplest yet most effective ways 41 00:02:49,560 --> 00:02:53,440 Speaker 1: to figure out a client's imbalances was to take them 42 00:02:53,440 --> 00:02:57,880 Speaker 1: out for a run, for a short run, and then 43 00:02:57,880 --> 00:03:00,440 Speaker 1: we'd start to dial in what we needed to work on, 44 00:03:00,840 --> 00:03:04,880 Speaker 1: especially if they were runners. So this show is about 45 00:03:04,919 --> 00:03:07,400 Speaker 1: those of you out there, many of whom have reached 46 00:03:07,400 --> 00:03:12,119 Speaker 1: out to me after having listened to the podcast saying, yes, 47 00:03:12,200 --> 00:03:15,280 Speaker 1: I want to, but here's my issues right now, whether 48 00:03:15,320 --> 00:03:20,800 Speaker 1: it's weight or you know, uh, pain, jumping back in. Um. 49 00:03:21,000 --> 00:03:23,040 Speaker 1: So I'm kind of taking all of those and I 50 00:03:23,040 --> 00:03:26,120 Speaker 1: will answer them specifically, by the way, in a listener 51 00:03:26,160 --> 00:03:30,600 Speaker 1: mailbag question answer show as well. But there is so 52 00:03:30,680 --> 00:03:32,720 Speaker 1: much interest in it. I said, I just gotta, I 53 00:03:32,720 --> 00:03:34,840 Speaker 1: gotta do this show to get us started, to kick 54 00:03:34,880 --> 00:03:38,680 Speaker 1: it off, and just to simplify, so I am going 55 00:03:38,720 --> 00:03:43,040 Speaker 1: to break it down into ten points, ten tips, ten 56 00:03:44,080 --> 00:03:47,040 Speaker 1: things you gotta think about when you are starting a 57 00:03:47,120 --> 00:03:52,320 Speaker 1: running program, and everyone can do it. I know there's 58 00:03:52,360 --> 00:03:55,520 Speaker 1: so many of you out there listening who say Tom, yeah, 59 00:03:55,560 --> 00:04:01,800 Speaker 1: not me, and I have in all my years, and 60 00:04:02,360 --> 00:04:05,800 Speaker 1: so many people have yet to really find someone. Now, 61 00:04:05,920 --> 00:04:10,920 Speaker 1: some people have major issues, but the vast majority of 62 00:04:10,920 --> 00:04:18,120 Speaker 1: people who have the yeah butts can run when coached correctly, 63 00:04:18,720 --> 00:04:25,240 Speaker 1: when progressed correctly. And that's a great thing because we 64 00:04:25,240 --> 00:04:27,919 Speaker 1: were meant to move we were meant to move forward, 65 00:04:28,160 --> 00:04:31,400 Speaker 1: and I want you to have the freedom to be 66 00:04:31,480 --> 00:04:37,440 Speaker 1: able to enjoy the outdoors. Can also run inside if 67 00:04:37,440 --> 00:04:41,360 Speaker 1: you want, but to at least have the opportunity and 68 00:04:41,400 --> 00:04:45,120 Speaker 1: ability to enjoy the outdoors regardless of where you are 69 00:04:45,960 --> 00:04:49,480 Speaker 1: and go for a run. For me, it has been 70 00:04:49,960 --> 00:04:53,039 Speaker 1: life saving. It is one of my favorite things to 71 00:04:53,120 --> 00:04:56,680 Speaker 1: do for many reasons that I will talk about. All right, 72 00:04:56,920 --> 00:05:02,520 Speaker 1: quick break when we come back. Ten tips ways things 73 00:05:02,560 --> 00:05:06,840 Speaker 1: you gotta think about when you're first starting a running program. 74 00:05:06,880 --> 00:05:20,560 Speaker 1: We'll be right back. So whenever I do shows, I 75 00:05:20,680 --> 00:05:23,960 Speaker 1: like to kind of fill the studio with things that 76 00:05:24,040 --> 00:05:26,400 Speaker 1: are applicable to the show I'm doing. So in front 77 00:05:26,440 --> 00:05:29,520 Speaker 1: of me right now, I have two books. The first 78 00:05:29,560 --> 00:05:33,040 Speaker 1: one is the Complete Book of Running by Jim Fix 79 00:05:33,960 --> 00:05:41,000 Speaker 1: and actually my dad's copy. Jim Fix ran around where 80 00:05:41,000 --> 00:05:44,000 Speaker 1: I grew up, and so my dad would often run 81 00:05:44,080 --> 00:05:46,200 Speaker 1: with him, you know, different races and things like that, 82 00:05:46,279 --> 00:05:52,839 Speaker 1: running groups in the book. And this book is credited 83 00:05:52,960 --> 00:05:57,080 Speaker 1: as single handedly starting the jogging yogging it's a soft 84 00:05:57,160 --> 00:06:02,320 Speaker 1: jay uh craze. So that was one of the first 85 00:06:02,640 --> 00:06:07,080 Speaker 1: most popular. And then this one's hysterical actually because many 86 00:06:07,120 --> 00:06:09,520 Speaker 1: of us know that joke book about running. Comedians do 87 00:06:09,600 --> 00:06:11,560 Speaker 1: this joke all the time. So that what does it say, 88 00:06:11,600 --> 00:06:13,800 Speaker 1: put one ft in front of the other. Right, Well, 89 00:06:13,839 --> 00:06:17,240 Speaker 1: the book I'm holding in my hand right now is 90 00:06:17,279 --> 00:06:21,840 Speaker 1: by Dr Timothy Noakes, and let me skip to the back. 91 00:06:23,120 --> 00:06:28,159 Speaker 1: It is over nine hundred pages, The Lore of Running. 92 00:06:28,800 --> 00:06:33,520 Speaker 1: All right. So, yes, running is one of the simplest 93 00:06:34,200 --> 00:06:38,000 Speaker 1: and most natural forms of exercise, but because of many 94 00:06:38,040 --> 00:06:42,120 Speaker 1: different reasons, so many people can't do it. Think about that, 95 00:06:44,000 --> 00:06:46,920 Speaker 1: and that's what drives me crazy. When you do have 96 00:06:46,960 --> 00:06:50,520 Speaker 1: those doctors who tell people you can't run, you shouldn't run, 97 00:06:51,360 --> 00:06:56,760 Speaker 1: when I know that they can, and maybe we should 98 00:06:56,760 --> 00:07:01,560 Speaker 1: be looking at the reasons why they and because those 99 00:07:01,600 --> 00:07:04,000 Speaker 1: same reasons why you can't run. It doesn't end there. 100 00:07:04,680 --> 00:07:07,120 Speaker 1: If you have the knee issues, the back issues, the 101 00:07:07,120 --> 00:07:12,600 Speaker 1: shin issues, the weaknesses, that's going to translate into everything 102 00:07:12,640 --> 00:07:16,200 Speaker 1: in your life, not just running. And as you get older, 103 00:07:16,720 --> 00:07:22,120 Speaker 1: those issues will become more pronounced. So bulletproofing your body, 104 00:07:22,320 --> 00:07:27,240 Speaker 1: figuring out those issues, those imbalances, those weaknesses to do 105 00:07:27,320 --> 00:07:30,080 Speaker 1: what we were born to do, is a really good 106 00:07:30,080 --> 00:07:32,880 Speaker 1: thing in my opinion and experience. All right. Well, let 107 00:07:32,880 --> 00:07:35,840 Speaker 1: me also say, though I didn't come out of the 108 00:07:35,840 --> 00:07:39,280 Speaker 1: womb running As I said, I had those major issues 109 00:07:39,280 --> 00:07:40,800 Speaker 1: when I was a kid, and then I had to 110 00:07:40,880 --> 00:07:43,880 Speaker 1: slowly get into it after I got away from the sports. 111 00:07:43,920 --> 00:07:47,400 Speaker 1: So that was a huge thing. By the way, Uh, 112 00:07:47,560 --> 00:07:49,960 Speaker 1: just bad coaching. Now. A lot of it was they 113 00:07:49,960 --> 00:07:52,280 Speaker 1: didn't know what they were doing this as many years ago, 114 00:07:52,880 --> 00:07:55,800 Speaker 1: and so too much too soon, pushed us too hard, 115 00:07:56,920 --> 00:07:59,520 Speaker 1: and a couple of other issues as well, But it 116 00:07:59,560 --> 00:08:01,400 Speaker 1: wasn't into all. I started doing it on my own, 117 00:08:02,200 --> 00:08:04,520 Speaker 1: the marathons, the you know, just running and get it. 118 00:08:04,560 --> 00:08:07,120 Speaker 1: Got away from the team sports that I started figuring 119 00:08:07,120 --> 00:08:09,640 Speaker 1: out the issues. And then when I made this my 120 00:08:09,720 --> 00:08:12,880 Speaker 1: career and started studying, then I really figured it out. 121 00:08:13,840 --> 00:08:17,960 Speaker 1: So I get it. I remember when a five k 122 00:08:18,160 --> 00:08:22,240 Speaker 1: race used to scare the heck out of me, but 123 00:08:22,320 --> 00:08:26,280 Speaker 1: it was slow and it was progress over time, all right, 124 00:08:26,400 --> 00:08:28,600 Speaker 1: So let's get right into it. Number one, when it 125 00:08:28,640 --> 00:08:33,000 Speaker 1: comes to starting a running program, you literally cannot start 126 00:08:33,000 --> 00:08:36,400 Speaker 1: slowly enough. And that goes for three different things. That 127 00:08:36,440 --> 00:08:38,719 Speaker 1: goes for a frequency, the number of times you run 128 00:08:38,720 --> 00:08:42,320 Speaker 1: a week. That goes for your pace, how fast you run, 129 00:08:42,920 --> 00:08:47,199 Speaker 1: and that goes for distance. So one of the primary 130 00:08:47,280 --> 00:08:50,959 Speaker 1: reasons people have issues with running and have to stop 131 00:08:51,280 --> 00:08:56,880 Speaker 1: and that includes shin splints, too much, too soon, too much, 132 00:08:56,920 --> 00:09:00,679 Speaker 1: too soon. So a lot of the email mails and 133 00:09:00,840 --> 00:09:04,920 Speaker 1: direct messages I have received about running, I can tell 134 00:09:04,960 --> 00:09:07,400 Speaker 1: that either by reading between the lines or they say 135 00:09:07,440 --> 00:09:10,920 Speaker 1: specifically they're doing too much too soon. You have to 136 00:09:11,000 --> 00:09:14,400 Speaker 1: start slowly, especially if you're starting in your forties, your fifties, 137 00:09:14,400 --> 00:09:20,080 Speaker 1: your sixties, and you can start there. You can start there. 138 00:09:20,520 --> 00:09:23,480 Speaker 1: In my book that just came out, the Micro Workout Plan, 139 00:09:23,800 --> 00:09:27,600 Speaker 1: I have three different success stories, two of which they're 140 00:09:27,600 --> 00:09:29,640 Speaker 1: all people who started later in life, by the way, 141 00:09:30,000 --> 00:09:33,599 Speaker 1: or were you know, successful later in life with their sports. 142 00:09:33,600 --> 00:09:37,439 Speaker 1: But one male one female started running in their fifties 143 00:09:38,480 --> 00:09:40,800 Speaker 1: and went on and and they were not runners. They 144 00:09:40,840 --> 00:09:42,959 Speaker 1: were the opposite of runners. If you looked at them 145 00:09:42,960 --> 00:09:45,600 Speaker 1: when they started, or if you asked them, they would say, 146 00:09:45,960 --> 00:09:48,480 Speaker 1: I can't run. I'm not a runner. And both of 147 00:09:48,520 --> 00:09:51,200 Speaker 1: them went on to run numerous marathons. Do you have 148 00:09:51,240 --> 00:09:54,679 Speaker 1: to run a marathon? Absolutely not. But would I love 149 00:09:54,720 --> 00:09:56,200 Speaker 1: for you to be able to go out and run 150 00:09:56,240 --> 00:09:59,640 Speaker 1: three four miles whenever you feel like it, whenever you 151 00:09:59,679 --> 00:10:03,439 Speaker 1: need a it'll hit of seratonin, whenever you want to 152 00:10:03,480 --> 00:10:09,120 Speaker 1: get rid of some anxiety. Yeah, that's the goal, all right. 153 00:10:09,200 --> 00:10:11,880 Speaker 1: So you can't start slowly enough. So if you start 154 00:10:11,960 --> 00:10:14,559 Speaker 1: running once a week, and I'll give you many more 155 00:10:14,559 --> 00:10:19,880 Speaker 1: specifics as we go through these, that's great. You can't 156 00:10:19,880 --> 00:10:22,240 Speaker 1: start slowly enough. And if that's ten minutes at a time, 157 00:10:22,920 --> 00:10:28,040 Speaker 1: that's great. And if it's a fourteen minute mile, fifteen. 158 00:10:28,040 --> 00:10:31,640 Speaker 1: I don't care the pace. So it doesn't matter how 159 00:10:32,080 --> 00:10:35,439 Speaker 1: you know far you go. You gotta start slowly, doesn't 160 00:10:35,480 --> 00:10:37,959 Speaker 1: matter you know how many times a week. You don't 161 00:10:38,000 --> 00:10:39,480 Speaker 1: want to go too far. You don't want to go 162 00:10:39,800 --> 00:10:42,960 Speaker 1: every day by any stretch of the imagination. And I 163 00:10:43,000 --> 00:10:45,360 Speaker 1: couldn't care less how fast you go, nor should you. 164 00:10:46,360 --> 00:10:48,679 Speaker 1: All right, if you said, okay, but I want to plan, 165 00:10:49,160 --> 00:10:54,080 Speaker 1: give me more specifics. Three times a week maximum for 166 00:10:54,160 --> 00:10:58,000 Speaker 1: a beginner, and those are non consecutive days. So if 167 00:10:58,000 --> 00:11:00,120 Speaker 1: you said, okay, I want to run, I really want to, 168 00:11:00,320 --> 00:11:09,079 Speaker 1: you know, buckle down Monday Wednesday Friday or Monday Wednesday Saturday. 169 00:11:09,440 --> 00:11:12,800 Speaker 1: And that's the most I would start any client on 170 00:11:13,000 --> 00:11:15,600 Speaker 1: for the most part, who is a true beginner, And 171 00:11:15,640 --> 00:11:18,319 Speaker 1: we want to make sure we do avoid injury from 172 00:11:18,320 --> 00:11:20,679 Speaker 1: the get go. And let me say this, you're gonna 173 00:11:20,679 --> 00:11:26,880 Speaker 1: have issues but when you start slowly, those issues are 174 00:11:28,000 --> 00:11:31,440 Speaker 1: significantly less pronounced and you deal with them right away, 175 00:11:31,520 --> 00:11:37,280 Speaker 1: all right, So maximum three times a week Monday, Wednesday, Friday, Monday, Wednesday, Saturday. 176 00:11:37,320 --> 00:11:40,199 Speaker 1: Give your body time to recover, all right. Number two, 177 00:11:40,960 --> 00:11:43,560 Speaker 1: and this is a tricky one. Get the right shoes 178 00:11:43,600 --> 00:11:49,400 Speaker 1: for you. Now, this could be a five hour podcast 179 00:11:49,800 --> 00:11:51,800 Speaker 1: just on shoes, and I will do many more on 180 00:11:51,960 --> 00:11:54,720 Speaker 1: shoes and have touched on it another podcast as well. 181 00:11:55,440 --> 00:12:01,400 Speaker 1: But there is a shoe for you based on your goals, 182 00:12:01,520 --> 00:12:04,720 Speaker 1: your weight, the way your foot rolls, does it pronate, 183 00:12:04,760 --> 00:12:07,240 Speaker 1: does it supernate, do you land on your fore ft, 184 00:12:07,240 --> 00:12:10,000 Speaker 1: on your midfoot, on your rear foot, and what feels good. 185 00:12:11,120 --> 00:12:15,480 Speaker 1: So the quick advice for the right shoe is, first 186 00:12:15,520 --> 00:12:18,560 Speaker 1: of all, find the most reputable shoe store in your 187 00:12:18,640 --> 00:12:23,360 Speaker 1: area and go in and have them look at your shoes. 188 00:12:23,400 --> 00:12:25,959 Speaker 1: Now if you're walking around or or you know what 189 00:12:26,000 --> 00:12:28,560 Speaker 1: you're using, if you are running a little bit, so 190 00:12:28,600 --> 00:12:30,720 Speaker 1: they can look at the wear pattern and what's working 191 00:12:30,720 --> 00:12:36,200 Speaker 1: for you, and you get a reputable runner, ideally working 192 00:12:36,200 --> 00:12:40,000 Speaker 1: in a running shoe store to pick out the right 193 00:12:40,000 --> 00:12:42,920 Speaker 1: shoes for you. It's not about price, and it's certainly 194 00:12:42,920 --> 00:12:47,480 Speaker 1: not about fashion. It's function over fashion. The perfect shoe 195 00:12:47,520 --> 00:12:51,080 Speaker 1: for you, unfortunately maybe the one you like the least 196 00:12:51,559 --> 00:12:57,080 Speaker 1: esthetically visually, but who cares. You don't want any pain 197 00:12:57,160 --> 00:13:01,480 Speaker 1: from running, any injuries, any issues. So find that reputable 198 00:13:01,559 --> 00:13:04,600 Speaker 1: store and once you find a shoe that works for you, 199 00:13:04,600 --> 00:13:08,400 Speaker 1: you stick with it. You stick with it, all right. 200 00:13:08,720 --> 00:13:14,600 Speaker 1: So duration, So I said, okay, you're gonna run three 201 00:13:14,600 --> 00:13:17,520 Speaker 1: times a week. So you go, okay, how far? And 202 00:13:17,559 --> 00:13:20,439 Speaker 1: there's two ways you can do this. There's two ways 203 00:13:20,480 --> 00:13:23,640 Speaker 1: you can do this. You can go by distance, or 204 00:13:23,640 --> 00:13:27,480 Speaker 1: you can go by time. Distance or time, and you 205 00:13:27,480 --> 00:13:31,760 Speaker 1: can mix that up as well. So back when I 206 00:13:31,880 --> 00:13:35,040 Speaker 1: was training and running with people as as a coach 207 00:13:35,120 --> 00:13:39,920 Speaker 1: and a trainer, oftentimes we would go by time. Now 208 00:13:39,960 --> 00:13:41,960 Speaker 1: it's up to the client, and it's it's also up 209 00:13:42,000 --> 00:13:43,520 Speaker 1: to me, because I'm not gonna let the client go 210 00:13:43,520 --> 00:13:45,640 Speaker 1: out and say we're gonna go for seven miles. But 211 00:13:45,720 --> 00:13:47,800 Speaker 1: the thing is when you go by time, that allows 212 00:13:47,800 --> 00:13:49,880 Speaker 1: you to go much slower. So in other words, if 213 00:13:49,880 --> 00:13:53,760 Speaker 1: I say we're gonna run three miles and the client 214 00:13:53,920 --> 00:13:58,640 Speaker 1: is running slowly, thirteen fourteen doesn't matter. Basically walking, And 215 00:13:58,679 --> 00:14:00,840 Speaker 1: we're gonna talk about that how you wore walk breaks in. 216 00:14:01,240 --> 00:14:04,400 Speaker 1: But much easier to go by time and not care 217 00:14:04,440 --> 00:14:08,199 Speaker 1: about the distance, because that distance, if you're going slowly, 218 00:14:08,240 --> 00:14:11,280 Speaker 1: it's gonna be a long time, is the point, right, 219 00:14:11,320 --> 00:14:16,240 Speaker 1: So I would prefer for some people, many people, to 220 00:14:16,280 --> 00:14:18,240 Speaker 1: go by time. It's just easier. You don't have to 221 00:14:18,240 --> 00:14:21,400 Speaker 1: worry about, you know, the speed you're going at. You're 222 00:14:21,480 --> 00:14:25,200 Speaker 1: just covering the time. And so for many clients, that 223 00:14:25,400 --> 00:14:29,320 Speaker 1: was a maximum of thirty minutes. And that may sound 224 00:14:29,440 --> 00:14:33,600 Speaker 1: ridiculously long too many of you, and it should, but 225 00:14:34,560 --> 00:14:37,400 Speaker 1: I'm gonna talk about throwing walk breaks in and that's 226 00:14:37,400 --> 00:14:41,320 Speaker 1: gonna make it make sense. Okay, So maximum of three 227 00:14:41,320 --> 00:14:45,560 Speaker 1: times two a week to start somewhere around thirty minutes. 228 00:14:46,800 --> 00:14:50,160 Speaker 1: And for those of you who are it's always tough 229 00:14:50,200 --> 00:14:55,200 Speaker 1: to give pacing and averages, but you know that's two 230 00:14:55,200 --> 00:14:58,800 Speaker 1: miles three miles, depending on the person the speed that 231 00:14:58,880 --> 00:15:01,880 Speaker 1: but I don't want you to care about that, okay. 232 00:15:02,040 --> 00:15:06,200 Speaker 1: So if you need a distance, I would say three miles. 233 00:15:06,240 --> 00:15:08,400 Speaker 1: If you hold me two to three miles to start, 234 00:15:09,280 --> 00:15:13,600 Speaker 1: that's it. I want you to start conservatively. You can't 235 00:15:13,640 --> 00:15:16,920 Speaker 1: start conservatively enough, all right, So I alluded to number 236 00:15:16,920 --> 00:15:22,440 Speaker 1: four already and that's the run walk plan all right. 237 00:15:22,520 --> 00:15:26,280 Speaker 1: This was popularized by a guy named Jeff Galloway, phenomenal. 238 00:15:26,680 --> 00:15:30,720 Speaker 1: It was an Olympian and he single handedly started this 239 00:15:30,800 --> 00:15:35,080 Speaker 1: craze running and walking. And I've interviewed him in the past, 240 00:15:35,360 --> 00:15:38,360 Speaker 1: I hope to do so again. Interviewed him years ago, 241 00:15:39,080 --> 00:15:42,240 Speaker 1: one of the nicest guys you'll ever talk to. And 242 00:15:42,720 --> 00:15:44,720 Speaker 1: some of you may have heard of the Galloway method, 243 00:15:45,240 --> 00:15:47,760 Speaker 1: and it's run walking you go. So, I know many 244 00:15:47,760 --> 00:15:50,840 Speaker 1: people go, well, I don't want to walk. And many 245 00:15:50,840 --> 00:15:53,920 Speaker 1: of the people I coached for half marathons full marathons 246 00:15:54,240 --> 00:15:56,760 Speaker 1: would say, Tom, I don't want to walk, and I'd say, 247 00:15:56,880 --> 00:16:00,000 Speaker 1: we're gonna discuss that. Now I get it. The whole 248 00:16:00,080 --> 00:16:03,680 Speaker 1: point is, oh, I ran a full marathon or a 249 00:16:03,680 --> 00:16:09,120 Speaker 1: half marathon. But over time you will go faster and 250 00:16:09,160 --> 00:16:12,000 Speaker 1: you will have less issues if you're throwing walk breaks. 251 00:16:12,000 --> 00:16:14,120 Speaker 1: And for the beginners, this is absolutely how you have 252 00:16:14,200 --> 00:16:16,600 Speaker 1: to start, because the vast majority of you, if you're 253 00:16:16,600 --> 00:16:19,040 Speaker 1: true beginners, you're not gonna be able to cover thirty minutes. 254 00:16:19,240 --> 00:16:21,360 Speaker 1: That's the whole point is you can't do it yet, 255 00:16:22,520 --> 00:16:24,840 Speaker 1: And the operative word is yet, So what do you do. 256 00:16:25,360 --> 00:16:27,000 Speaker 1: So when I used to start with the clients, we 257 00:16:27,040 --> 00:16:29,720 Speaker 1: would go out, we would run and basically I would 258 00:16:29,760 --> 00:16:32,120 Speaker 1: keep my eye on the client. Generally speaking, it was 259 00:16:32,200 --> 00:16:35,360 Speaker 1: often like thirty seconds forty five seconds a minute. We'd 260 00:16:35,440 --> 00:16:37,720 Speaker 1: run for about a minute, and then we would walk 261 00:16:38,640 --> 00:16:41,080 Speaker 1: for three or four or five minutes, and then we 262 00:16:41,080 --> 00:16:44,000 Speaker 1: would run for a minute, and then we would walk 263 00:16:44,080 --> 00:16:47,200 Speaker 1: for three, four five minutes. And that is how you're 264 00:16:47,200 --> 00:16:54,400 Speaker 1: going to do it. That is the incredibly powerful way 265 00:16:54,520 --> 00:16:57,720 Speaker 1: for you to start running is you don't come out 266 00:16:57,720 --> 00:17:00,360 Speaker 1: of the gate running the whole time. Now some of 267 00:17:00,400 --> 00:17:05,080 Speaker 1: you can, but I want you to start slowly, especially 268 00:17:05,080 --> 00:17:08,520 Speaker 1: if you're starting, you know at my age fifty fifty 269 00:17:08,560 --> 00:17:14,200 Speaker 1: one to be specific, but give yourself time. It's not 270 00:17:14,200 --> 00:17:18,639 Speaker 1: not cheating. You are getting the exercise in. And what 271 00:17:18,640 --> 00:17:21,800 Speaker 1: you're doing is you're building up that endurance, you're building 272 00:17:21,840 --> 00:17:26,040 Speaker 1: up that cardiovascular strength, You're giving your body time to recover. 273 00:17:26,800 --> 00:17:31,080 Speaker 1: And so it's interval training to a degree. But is 274 00:17:31,119 --> 00:17:36,800 Speaker 1: exactly how so many people will be successful. And in 275 00:17:36,840 --> 00:17:39,560 Speaker 1: my you know, many years of doing this, the amount 276 00:17:39,560 --> 00:17:42,080 Speaker 1: of success those two clients I talked about, it's exactly 277 00:17:42,080 --> 00:17:46,320 Speaker 1: what we did. And the the fifty year old runner 278 00:17:46,560 --> 00:17:48,960 Speaker 1: who couldn't run more than a minute when we started, 279 00:17:49,240 --> 00:17:52,320 Speaker 1: became a Boston Marathon qualifier. And he actually reminded me 280 00:17:52,320 --> 00:17:54,560 Speaker 1: because this book just came out and I've, you know, 281 00:17:54,960 --> 00:17:58,200 Speaker 1: put some stuff on social media about him when we 282 00:17:58,480 --> 00:18:02,720 Speaker 1: qualified for the Boston Marathon three forty something marathon PR time, 283 00:18:03,680 --> 00:18:06,320 Speaker 1: and he ran that time. We did the Boston Marathon 284 00:18:06,680 --> 00:18:10,160 Speaker 1: two thousand twelve when it was ninety degrees, so we 285 00:18:10,160 --> 00:18:12,040 Speaker 1: we ran walk the whole thing, and we had to 286 00:18:12,080 --> 00:18:14,640 Speaker 1: throw his goals out. But my point is he ran 287 00:18:14,800 --> 00:18:20,000 Speaker 1: another marathon a week later and set his PR is 288 00:18:20,119 --> 00:18:25,040 Speaker 1: his personal best, and he was not a runner. We ran, walked, 289 00:18:25,080 --> 00:18:28,840 Speaker 1: We did everything I'm talking about right now, and he 290 00:18:28,960 --> 00:18:33,200 Speaker 1: was the furthest thing from a runner when we started, 291 00:18:33,800 --> 00:18:36,200 Speaker 1: and his goal was not even to be necessarily a runner, 292 00:18:36,200 --> 00:18:38,720 Speaker 1: whose goal was to lose weight, to feel better, to 293 00:18:38,800 --> 00:18:42,840 Speaker 1: get off medications, and then getting ahead of myself. But 294 00:18:42,960 --> 00:18:46,360 Speaker 1: my point is, I know so many of you say 295 00:18:46,400 --> 00:18:50,239 Speaker 1: it's not me, Tom, and I'm telling you not just 296 00:18:50,320 --> 00:18:55,280 Speaker 1: for this show, but all of the topics I talked about, strength, training, 297 00:18:55,680 --> 00:19:00,320 Speaker 1: feeling better, improving yourself. Yes, it is quick break, final break. 298 00:19:00,600 --> 00:19:14,080 Speaker 1: We'll be right back so run, walk, and here's what 299 00:19:14,160 --> 00:19:16,359 Speaker 1: you do over time, and it's so fun to see 300 00:19:16,359 --> 00:19:20,359 Speaker 1: the progression. What happens is you're running Monday, Wednesday, Friday, 301 00:19:20,359 --> 00:19:22,800 Speaker 1: you're running for a minute, you're walking for let's say 302 00:19:22,880 --> 00:19:26,480 Speaker 1: three four and you do that for a week, two weeks, 303 00:19:26,480 --> 00:19:30,120 Speaker 1: three weeks. Then slowly what's gonna happen is you're gonna 304 00:19:30,160 --> 00:19:32,959 Speaker 1: run for ninety seconds and you're gonna walk for two 305 00:19:33,000 --> 00:19:35,479 Speaker 1: and a half minutes, and then you're gonna run for 306 00:19:35,520 --> 00:19:38,360 Speaker 1: two minutes and you're gonna walk for two minutes. So 307 00:19:38,520 --> 00:19:41,919 Speaker 1: over time, as you get stronger, and you can just 308 00:19:42,040 --> 00:19:46,359 Speaker 1: monitor this by your perceived exertion, you will increase the 309 00:19:46,440 --> 00:19:51,199 Speaker 1: running intervals and decrease the walk intervals until the time 310 00:19:51,240 --> 00:19:56,320 Speaker 1: comes when yes, you are running the entire thirty minutes. 311 00:19:57,440 --> 00:20:00,520 Speaker 1: And many of the fitness apps out there do just 312 00:20:00,600 --> 00:20:03,080 Speaker 1: this for you. These are these are what they're doing. 313 00:20:04,160 --> 00:20:06,680 Speaker 1: And I think I wrote my first run walk plan 314 00:20:06,840 --> 00:20:10,280 Speaker 1: myself again back in like the mid to late nineties, 315 00:20:11,320 --> 00:20:14,679 Speaker 1: and Jeff Galway again, he's the one. And I always 316 00:20:14,680 --> 00:20:16,880 Speaker 1: have to say when I talk about Jeff, a lot 317 00:20:16,920 --> 00:20:18,920 Speaker 1: of people get annoyed with him because they say, that's 318 00:20:18,920 --> 00:20:23,439 Speaker 1: not running, really let me say this all my iron 319 00:20:23,440 --> 00:20:26,520 Speaker 1: Man races, my fastest ones. My I want a very 320 00:20:26,520 --> 00:20:29,199 Speaker 1: small marathon many years ago, and I tell you that 321 00:20:29,320 --> 00:20:34,320 Speaker 1: because I ran walked up until mile. For me, it 322 00:20:34,359 --> 00:20:37,680 Speaker 1: was ten seconds every mile and I was in second place. 323 00:20:37,720 --> 00:20:40,080 Speaker 1: I found out very small marathon by the way, till 324 00:20:41,440 --> 00:20:43,399 Speaker 1: when a volunteer said, Tom, you're in second place in 325 00:20:43,440 --> 00:20:46,639 Speaker 1: the first place. Guy doesn't look good. So I stopped 326 00:20:46,720 --> 00:20:50,680 Speaker 1: run walking at that point and ran my fastest marathon ever, 327 00:20:51,040 --> 00:20:53,879 Speaker 1: and it was two weeks after an iron Man. Run 328 00:20:53,920 --> 00:20:57,280 Speaker 1: walking works not only if you're just building up, but 329 00:20:57,320 --> 00:20:59,400 Speaker 1: also if you want to go fast, because there's nothing 330 00:20:59,480 --> 00:21:02,480 Speaker 1: in the result that there's no asterisk next to your 331 00:21:02,480 --> 00:21:04,960 Speaker 1: time that says he walked some No, it's just your 332 00:21:05,000 --> 00:21:07,240 Speaker 1: finishing time. So if you do want to go faster, 333 00:21:07,320 --> 00:21:09,560 Speaker 1: and you're someone who is listening, who's maybe a more 334 00:21:09,920 --> 00:21:14,960 Speaker 1: experienced runner, and you have not experimented with run walking, um, 335 00:21:15,000 --> 00:21:17,560 Speaker 1: you should try it because you can go really fast. 336 00:21:17,840 --> 00:21:20,280 Speaker 1: If you're trying to win a marathon and it's not 337 00:21:20,320 --> 00:21:22,639 Speaker 1: a small marathon like the one you know I was doing, 338 00:21:22,760 --> 00:21:25,280 Speaker 1: that's different. If you're an elite athlete, they can't walk, 339 00:21:25,960 --> 00:21:30,200 Speaker 1: But even the sub elite level where you know, mine 340 00:21:30,240 --> 00:21:33,320 Speaker 1: was a two fifty four. That's a super fast. But 341 00:21:33,480 --> 00:21:35,960 Speaker 1: for me and my weight and goals, that was that 342 00:21:36,080 --> 00:21:38,399 Speaker 1: was good. That was good for me. So that was 343 00:21:38,440 --> 00:21:41,679 Speaker 1: with walking ten seconds every mile for miles. All right, 344 00:21:41,760 --> 00:21:45,879 Speaker 1: So it works, it works, and it's super easy to 345 00:21:46,000 --> 00:21:51,280 Speaker 1: progress yourself that way. Increase the running, decrease the walking 346 00:21:51,320 --> 00:21:54,119 Speaker 1: over time, all right. And then number five, I have 347 00:21:54,200 --> 00:21:58,240 Speaker 1: to put this in here. Just cover the distance or 348 00:21:58,280 --> 00:22:03,040 Speaker 1: the time. Have to say it one more time and 349 00:22:03,119 --> 00:22:05,479 Speaker 1: have its own point. That's all that matters. So in 350 00:22:05,480 --> 00:22:08,679 Speaker 1: other words, if you go out and one day you're 351 00:22:08,720 --> 00:22:11,960 Speaker 1: walking a little bit more than normal, we're running slower 352 00:22:11,960 --> 00:22:16,520 Speaker 1: than normal, it doesn't matter. Your goal is to either 353 00:22:16,600 --> 00:22:19,360 Speaker 1: cover the distance or the time. That's it. That's success. 354 00:22:19,920 --> 00:22:22,280 Speaker 1: Doesn't matter how many times you walk, It doesn't matter 355 00:22:22,320 --> 00:22:25,200 Speaker 1: how long you walk for, it doesn't matter your pace. 356 00:22:25,600 --> 00:22:28,199 Speaker 1: Success is that you went out and you got your 357 00:22:28,280 --> 00:22:31,280 Speaker 1: run in Monday, Wednesday, Friday, or if you're doing two 358 00:22:31,320 --> 00:22:37,400 Speaker 1: days a week Monday, Thursday. Okay. Number six, you have 359 00:22:37,480 --> 00:22:42,360 Speaker 1: to cross train and you should be excited for that recommendation. 360 00:22:43,560 --> 00:22:47,960 Speaker 1: Cross training we'll keep you healthy, we'll keep you excited 361 00:22:48,000 --> 00:22:50,560 Speaker 1: to run and that cross training can be so many 362 00:22:50,600 --> 00:22:55,359 Speaker 1: different things. And I often say that all runners, if 363 00:22:55,400 --> 00:22:58,240 Speaker 1: they run exclusively, will become try athletes at some point 364 00:22:58,240 --> 00:23:00,679 Speaker 1: in time. And that is to rehability an injury. In 365 00:23:00,720 --> 00:23:03,200 Speaker 1: other words, if you just run and you don't do 366 00:23:04,200 --> 00:23:07,480 Speaker 1: the several things I'm gonna say coming up, including cross train, 367 00:23:07,880 --> 00:23:11,280 Speaker 1: you will get injured and you will be forced to 368 00:23:11,359 --> 00:23:14,080 Speaker 1: run or swim or deep water swim or do all 369 00:23:14,119 --> 00:23:16,720 Speaker 1: the other things I will talk about. So do it 370 00:23:17,080 --> 00:23:20,280 Speaker 1: prehab versus rehab. Do it before it becomes an issue, 371 00:23:20,440 --> 00:23:23,679 Speaker 1: so you can run injury free. All right, So what 372 00:23:23,840 --> 00:23:28,080 Speaker 1: is cross training? It's complementary exercise. You know, you can bike, 373 00:23:28,200 --> 00:23:32,479 Speaker 1: that is one really great complementary form of exercise with running. 374 00:23:32,520 --> 00:23:36,120 Speaker 1: You can do yoga, you can swim, you can do pilates, 375 00:23:36,760 --> 00:23:40,080 Speaker 1: you can box, doesn't matter. It just needs to be 376 00:23:40,119 --> 00:23:44,920 Speaker 1: something different than running. Cardiovascular for the most part. But 377 00:23:45,040 --> 00:23:51,040 Speaker 1: you know, the yoga, the pilates phenomenal complementary cross training 378 00:23:51,040 --> 00:23:56,040 Speaker 1: forms of exercise. So if you're running Monday, Wednesday, Friday, Tuesday, Thursday, 379 00:23:56,640 --> 00:23:59,600 Speaker 1: or Tuesday, because I'm gonna give you something to do 380 00:23:59,640 --> 00:24:02,520 Speaker 1: for number seven and then we'll put it all together, 381 00:24:03,000 --> 00:24:05,119 Speaker 1: all right, so cross train, and it doesn't have to 382 00:24:05,160 --> 00:24:08,280 Speaker 1: be an hour, doesn't have to be long. It could 383 00:24:08,320 --> 00:24:11,439 Speaker 1: be a half hour, can be twenty minutes, swimming for 384 00:24:11,520 --> 00:24:17,280 Speaker 1: twenty minutes, a twenty minute indoor cycling ride, cross train 385 00:24:17,680 --> 00:24:21,760 Speaker 1: using muscles in a different way, continuing to keep up 386 00:24:21,760 --> 00:24:26,160 Speaker 1: that cardiovascular endurance. And it will help your running. Yes, 387 00:24:26,200 --> 00:24:31,680 Speaker 1: it will in more ways than one. All right, Number seven, Yes, 388 00:24:31,720 --> 00:24:35,239 Speaker 1: you have to strength train. I can't tell you how 389 00:24:35,240 --> 00:24:37,680 Speaker 1: many times I've written an article or lectured on does 390 00:24:37,720 --> 00:24:41,840 Speaker 1: strength training improve running performance? Well, yes, in the primary 391 00:24:41,840 --> 00:24:44,720 Speaker 1: way it improved. By the way that reminds me. I 392 00:24:44,760 --> 00:24:48,400 Speaker 1: did do one lecture for the American Medical Athletic Association, 393 00:24:48,960 --> 00:24:51,400 Speaker 1: pretty much one of the only non doctors who used 394 00:24:51,400 --> 00:24:54,359 Speaker 1: to lecture. And to start that lecture, that was the 395 00:24:54,440 --> 00:24:58,080 Speaker 1: question I said, does strength training improve running performance? And 396 00:24:58,160 --> 00:25:01,560 Speaker 1: then my next slide it was a picture of a band, 397 00:25:01,760 --> 00:25:03,920 Speaker 1: and it was the band. Yes, I was gonna say, 398 00:25:03,920 --> 00:25:05,440 Speaker 1: and I think I said, thank you very much. That's 399 00:25:05,560 --> 00:25:09,560 Speaker 1: that's the that's the that's my lecture. But it does 400 00:25:09,920 --> 00:25:14,119 Speaker 1: it in the primary way for me is that it 401 00:25:14,160 --> 00:25:18,400 Speaker 1: keeps you injury free. Again, this is where it's so 402 00:25:18,520 --> 00:25:23,440 Speaker 1: often over you know, made too complex. And it also 403 00:25:23,480 --> 00:25:25,800 Speaker 1: improves running economy and all that stuff, so it improves 404 00:25:25,880 --> 00:25:28,840 Speaker 1: performance on a physiological level. But the most important way 405 00:25:28,880 --> 00:25:31,160 Speaker 1: strength training improves are running is it allows you to run, 406 00:25:32,000 --> 00:25:36,479 Speaker 1: because you become a great runner, and you improve your 407 00:25:36,560 --> 00:25:40,280 Speaker 1: running by running. I just did that show, and I 408 00:25:40,320 --> 00:25:44,320 Speaker 1: know some people like, really is that the take away? Yeah, 409 00:25:44,560 --> 00:25:48,639 Speaker 1: time in the saddle for biking, miles for running. The 410 00:25:48,720 --> 00:25:51,840 Speaker 1: more you run, the better runner you will become. The 411 00:25:51,840 --> 00:25:55,040 Speaker 1: body is a very smart machine. It adapts, it's it 412 00:25:55,080 --> 00:26:00,160 Speaker 1: becomes more efficient, stops wasting energy. And when you can 413 00:26:00,440 --> 00:26:03,720 Speaker 1: do your runs Monday, Wednesday, Friday with no issues because 414 00:26:03,720 --> 00:26:08,159 Speaker 1: your strength training on Tuesday and Saturday, maybe then you 415 00:26:08,160 --> 00:26:11,480 Speaker 1: have no issues. We're limited issues and when the issues happen, 416 00:26:12,600 --> 00:26:15,880 Speaker 1: they are much smaller and again you deal with them 417 00:26:15,920 --> 00:26:21,120 Speaker 1: right away. So let's stick with that Monday, Wednesday, Friday 418 00:26:21,359 --> 00:26:26,520 Speaker 1: framework for running, and then I want two to three 419 00:26:26,600 --> 00:26:30,639 Speaker 1: days a week strength training that can be twenty minutes 420 00:26:30,720 --> 00:26:33,520 Speaker 1: is generally the perfect amount of time to do a 421 00:26:33,720 --> 00:26:38,280 Speaker 1: running related strength workout. This is not bodybuilding, is not 422 00:26:38,359 --> 00:26:41,280 Speaker 1: going to the gym, even you can do them at home. 423 00:26:41,400 --> 00:26:44,879 Speaker 1: I did a show six exercises I used to bulletproof 424 00:26:44,920 --> 00:26:48,000 Speaker 1: my body. They're all body weight based. For the most part, 425 00:26:49,320 --> 00:26:53,720 Speaker 1: you're fixing those imbalances. You're strengthening those weak links. Squats 426 00:26:53,720 --> 00:26:58,920 Speaker 1: and lunges and step ups, things like that. That will 427 00:26:59,680 --> 00:27:03,320 Speaker 1: go so far. And that takes twenty minutes. You want 428 00:27:03,320 --> 00:27:06,320 Speaker 1: to do thirty at an extra you know, round in, 429 00:27:06,520 --> 00:27:11,280 Speaker 1: do a couple more core exercises. That's fine, but it 430 00:27:11,359 --> 00:27:15,520 Speaker 1: doesn't have to be hard at all and long at all. 431 00:27:16,400 --> 00:27:22,080 Speaker 1: It's just strengthening, okay, And you can combine. You can 432 00:27:22,119 --> 00:27:25,320 Speaker 1: go for a thirty minute run and then come home 433 00:27:26,000 --> 00:27:30,719 Speaker 1: and do your minutes of leg exercises, or you can 434 00:27:30,760 --> 00:27:33,280 Speaker 1: do your leg exercises and then go for the your 435 00:27:33,320 --> 00:27:36,400 Speaker 1: run walk. Okay, it's all gonna take less than an hour. 436 00:27:36,880 --> 00:27:41,400 Speaker 1: But it's fixing those imbalances and weaknesses and being consistent 437 00:27:41,440 --> 00:27:43,920 Speaker 1: that will go so far. So now we're we got 438 00:27:43,920 --> 00:27:48,959 Speaker 1: a week. So here's your week. Monday, Wednesday, Friday. You're 439 00:27:49,040 --> 00:27:52,040 Speaker 1: run walking thirty minutes or so. And I keep using 440 00:27:52,080 --> 00:27:55,679 Speaker 1: that thirty minutes. It can be ten, it can be 441 00:27:55,760 --> 00:27:58,119 Speaker 1: one mile. You know, it's tough to give those guidelines 442 00:27:58,160 --> 00:28:00,760 Speaker 1: when you're not working with the person no one, But 443 00:28:00,840 --> 00:28:06,399 Speaker 1: if you're run walking. You may walk five of those 444 00:28:06,440 --> 00:28:10,120 Speaker 1: thirty minutes, but what did I say, It's all about 445 00:28:10,160 --> 00:28:14,280 Speaker 1: covering the time for the distance doing both, that's all 446 00:28:14,320 --> 00:28:18,200 Speaker 1: that matters. And over time that five minutes of running 447 00:28:18,200 --> 00:28:22,359 Speaker 1: in twenty five minutes of walking, it starts to change. 448 00:28:22,480 --> 00:28:24,879 Speaker 1: It's one of my favorite things is to see that 449 00:28:24,960 --> 00:28:29,480 Speaker 1: person that I know is probably in their sixties running 450 00:28:29,600 --> 00:28:33,080 Speaker 1: for what I can tell is you know they haven't 451 00:28:33,080 --> 00:28:35,959 Speaker 1: been running very long, or that person that has a 452 00:28:36,000 --> 00:28:39,840 Speaker 1: decent amount of weight to lose out running because I 453 00:28:39,960 --> 00:28:43,720 Speaker 1: know how powerful that's going to be to help change 454 00:28:43,760 --> 00:28:49,880 Speaker 1: their body and their mind. I love that. So Monday Wednesday, 455 00:28:49,920 --> 00:28:55,360 Speaker 1: Friday run, Tuesday, Thursday strength train, Saturday cross train. You 456 00:28:55,400 --> 00:28:57,200 Speaker 1: say I don't want to do six days, and by 457 00:28:57,200 --> 00:29:04,160 Speaker 1: the way, seven day, seventh day, Sunday rest nothing, recover. 458 00:29:04,600 --> 00:29:07,400 Speaker 1: And if you say I only want four days, then 459 00:29:07,440 --> 00:29:10,400 Speaker 1: you can do your run and strength training on the 460 00:29:10,440 --> 00:29:12,240 Speaker 1: same day. So there's so many different ways to do 461 00:29:12,280 --> 00:29:15,320 Speaker 1: it based on your time and and how much, uh 462 00:29:15,840 --> 00:29:19,840 Speaker 1: how frequently you want to exercise. But if that's your 463 00:29:20,200 --> 00:29:25,440 Speaker 1: format four days, then Monday, Wednesday Friday are your runs. 464 00:29:25,560 --> 00:29:30,800 Speaker 1: Monday Wednesday you add in some strength training and then Saturday, 465 00:29:30,840 --> 00:29:33,480 Speaker 1: you can do that cross training day, and if you 466 00:29:33,480 --> 00:29:37,600 Speaker 1: want to cross training days, it can be Friday and 467 00:29:37,640 --> 00:29:39,840 Speaker 1: Saturday as well. So you're starting to see all the 468 00:29:39,840 --> 00:29:45,120 Speaker 1: different ways you can put together a plan. Number eight. 469 00:29:46,160 --> 00:29:49,520 Speaker 1: Number eight, it's great to have a goal race to 470 00:29:49,600 --> 00:29:52,640 Speaker 1: look forward to. And those two success stories I talked 471 00:29:52,680 --> 00:29:56,320 Speaker 1: about that are in my book. That was a huge 472 00:29:56,360 --> 00:29:57,760 Speaker 1: part of it for them. And they were not just 473 00:29:57,840 --> 00:30:01,960 Speaker 1: goal races. This is when it gets super powerful. They 474 00:30:02,000 --> 00:30:05,920 Speaker 1: were destinations. So we were going to travel. You know, 475 00:30:05,920 --> 00:30:07,880 Speaker 1: one of the greatest parts of my job over the 476 00:30:07,960 --> 00:30:11,240 Speaker 1: years is traveling with clients to do things like this. 477 00:30:12,800 --> 00:30:14,880 Speaker 1: So you can pick a destination, make it part of 478 00:30:14,920 --> 00:30:18,840 Speaker 1: a vacation and do an amazing five k, ten k 479 00:30:19,000 --> 00:30:23,120 Speaker 1: half marathon, whatever distance you're you're shooting for, in a 480 00:30:23,160 --> 00:30:26,280 Speaker 1: cool place, and then it becomes really powerful. You have 481 00:30:26,320 --> 00:30:30,240 Speaker 1: a date to train for, you get excited. It gives 482 00:30:30,280 --> 00:30:35,280 Speaker 1: your workouts that much more purpose and meaning. And help 483 00:30:35,360 --> 00:30:37,640 Speaker 1: me throw in the third because they did coach that 484 00:30:37,720 --> 00:30:40,120 Speaker 1: charity for so many years. If you then do it 485 00:30:40,160 --> 00:30:44,800 Speaker 1: for a charity, you almost can't fail. It's almost impossible 486 00:30:44,840 --> 00:30:47,720 Speaker 1: to fail to not stick with your plan, to not 487 00:30:47,840 --> 00:30:50,040 Speaker 1: end up doing it because now it's more than you. 488 00:30:51,000 --> 00:30:54,280 Speaker 1: Now it's you're doing something great for your body. You're 489 00:30:54,280 --> 00:30:57,000 Speaker 1: doing something great for somebody else and a great cause. 490 00:30:58,520 --> 00:31:01,200 Speaker 1: And then when you have that goal event to shoot for, 491 00:31:02,480 --> 00:31:06,800 Speaker 1: it all falls into place. So goal raise something to 492 00:31:06,840 --> 00:31:09,280 Speaker 1: think about. You don't have to and they say, I 493 00:31:09,320 --> 00:31:11,040 Speaker 1: just want to go do it, and that's fine. But 494 00:31:11,080 --> 00:31:15,000 Speaker 1: if you've always wanted to do a certain distance or 495 00:31:15,040 --> 00:31:18,080 Speaker 1: you've always wanted to go to a certain place, now 496 00:31:18,080 --> 00:31:20,840 Speaker 1: you can justify it in a really cool way. Pretty 497 00:31:20,920 --> 00:31:23,200 Speaker 1: much how I traveled the world when I was dating 498 00:31:23,240 --> 00:31:25,600 Speaker 1: my wife who is girlfriend at the time, but part 499 00:31:25,600 --> 00:31:27,200 Speaker 1: of my job, I need to go to New Zealand 500 00:31:27,240 --> 00:31:29,960 Speaker 1: to do this race. Been so fortunate. But that's a 501 00:31:30,000 --> 00:31:32,200 Speaker 1: great way for you to do it as well. Alright, 502 00:31:32,280 --> 00:31:35,480 Speaker 1: number nine, we're getting there. This is important. How to 503 00:31:35,520 --> 00:31:39,560 Speaker 1: put this one in here, Be really really wary of 504 00:31:39,680 --> 00:31:43,800 Speaker 1: unsolicited advice. You tell people that you're starting running for 505 00:31:43,840 --> 00:31:47,520 Speaker 1: the first time, You're gonna get everything from running is 506 00:31:47,560 --> 00:31:50,520 Speaker 1: so bad for your knees. Oh I tried and this happened. 507 00:31:50,640 --> 00:31:53,080 Speaker 1: You should wear these shoes. Oh, you should read this 508 00:31:53,120 --> 00:31:56,080 Speaker 1: book and follow this running coach and use this running style. 509 00:31:58,040 --> 00:32:01,640 Speaker 1: This is about you be very careful who you listen to, 510 00:32:01,720 --> 00:32:04,520 Speaker 1: whose advice you take. You know, I started number two 511 00:32:04,520 --> 00:32:06,560 Speaker 1: by talking about going to that running store getting the 512 00:32:06,640 --> 00:32:08,520 Speaker 1: right shoes. People gonna say, oh, you have to run 513 00:32:08,520 --> 00:32:11,200 Speaker 1: a niche that the best. Well, maybe your feet are 514 00:32:11,240 --> 00:32:15,720 Speaker 1: totally different. They most likely are, or you have to 515 00:32:15,800 --> 00:32:19,640 Speaker 1: run with this you know, different running style, and you 516 00:32:19,680 --> 00:32:23,000 Speaker 1: know you need to go barefoot running. It's you're gonna 517 00:32:23,000 --> 00:32:27,280 Speaker 1: get everything, So just be I would rather you just 518 00:32:27,400 --> 00:32:30,600 Speaker 1: follow your gut to a large degree, listen to your 519 00:32:30,600 --> 00:32:34,520 Speaker 1: own body. But you also obviously need some help along 520 00:32:34,560 --> 00:32:38,640 Speaker 1: the way. I will be one of them. But seek 521 00:32:38,680 --> 00:32:43,640 Speaker 1: out qualified professionals. Okay, listen to everyone you know and 522 00:32:43,720 --> 00:32:49,040 Speaker 1: say that's great, but it's about you, okay. And finally, 523 00:32:49,800 --> 00:32:57,160 Speaker 1: number ten, don't underestimate yourself. I've said it several times 524 00:32:57,240 --> 00:32:58,960 Speaker 1: during the show. I know there are many of you 525 00:32:59,000 --> 00:33:01,440 Speaker 1: out there who say I can't do it, Tom, And 526 00:33:01,480 --> 00:33:04,760 Speaker 1: that's when I wish I was still training clients. It 527 00:33:04,840 --> 00:33:07,840 Speaker 1: was one of my most satisfying things. That's why I 528 00:33:07,880 --> 00:33:10,800 Speaker 1: do my job, and to do it in person. I mean, 529 00:33:10,840 --> 00:33:13,360 Speaker 1: it's it's phenomenal to write books and do this show 530 00:33:13,440 --> 00:33:16,680 Speaker 1: and get you know, emails, and people saying, you know, Tom, 531 00:33:16,720 --> 00:33:18,760 Speaker 1: I just got one about the show. I read it 532 00:33:19,040 --> 00:33:22,200 Speaker 1: during a different podcasts. Person couldn't run two miles started 533 00:33:22,280 --> 00:33:24,719 Speaker 1: running hills after listening to one of my shows, and 534 00:33:24,760 --> 00:33:27,680 Speaker 1: suddenly they're they're running longer than they ever have before 535 00:33:27,720 --> 00:33:30,720 Speaker 1: and enjoying the heck out of it. That's that's why 536 00:33:30,720 --> 00:33:35,760 Speaker 1: I do this. So when you think you can't, I 537 00:33:35,880 --> 00:33:39,320 Speaker 1: need you to get rid of that thinking. I need 538 00:33:39,360 --> 00:33:43,240 Speaker 1: you to just start. I need you to start slowly 539 00:33:44,320 --> 00:33:50,080 Speaker 1: and again. If you are walking twenty eight of the 540 00:33:50,120 --> 00:33:55,440 Speaker 1: thirty minutes, that's fine. If you are starting at ten minutes, 541 00:33:56,320 --> 00:34:00,800 Speaker 1: that's fine too. You're doing more than you did yesterday day, 542 00:34:01,400 --> 00:34:06,080 Speaker 1: and you have to be open to what you can achieve. 543 00:34:07,880 --> 00:34:09,279 Speaker 1: And that's what I would say to the clients when 544 00:34:09,320 --> 00:34:11,640 Speaker 1: I worked with them. It's just you gotta trust me, 545 00:34:12,960 --> 00:34:15,839 Speaker 1: and my goal is to not hurt you, unlike other 546 00:34:15,920 --> 00:34:19,520 Speaker 1: people who pushed too hard too soon and want to 547 00:34:19,560 --> 00:34:21,680 Speaker 1: be that tough person, or or just do things that 548 00:34:21,719 --> 00:34:25,239 Speaker 1: aren't right for you. But an injured client isn't a 549 00:34:25,280 --> 00:34:28,560 Speaker 1: good client, is what I found over the years, and 550 00:34:28,600 --> 00:34:34,160 Speaker 1: oftentimes coaches will blame you when truthfully is their fault. Okay. 551 00:34:34,200 --> 00:34:38,480 Speaker 1: So my point is be open and and set your 552 00:34:38,480 --> 00:34:43,960 Speaker 1: goals high, and know that if you think you're not 553 00:34:44,040 --> 00:34:48,560 Speaker 1: a runner, you are. Everyone has the capability. It's just 554 00:34:48,600 --> 00:34:51,920 Speaker 1: a matter how far, how fast, how frequently, and what 555 00:34:51,960 --> 00:34:54,400 Speaker 1: you want to do. All right, let me give you 556 00:34:54,520 --> 00:34:58,000 Speaker 1: a few quick safety tips, especially at this time of 557 00:34:58,640 --> 00:35:00,799 Speaker 1: the pandemic and stuff more and more people out there. 558 00:35:01,120 --> 00:35:03,520 Speaker 1: Please don't run on the same side of the road 559 00:35:03,520 --> 00:35:06,640 Speaker 1: as the traffic. You need to go against traffic. You 560 00:35:06,719 --> 00:35:10,719 Speaker 1: need to have the ability to see cars, especially today. 561 00:35:11,040 --> 00:35:12,879 Speaker 1: And the other thing is I not only see people 562 00:35:12,960 --> 00:35:18,640 Speaker 1: running with traffic, but they're running with traffic with headphones on. 563 00:35:19,200 --> 00:35:22,680 Speaker 1: Just recipe for disaster. And if you are going to 564 00:35:22,800 --> 00:35:26,160 Speaker 1: run with music on, please don't use noise canceling headphones. 565 00:35:26,200 --> 00:35:28,520 Speaker 1: You need to be aware of your surroundings, whether it's 566 00:35:28,560 --> 00:35:33,160 Speaker 1: the traffic or the animals or the people. So be aware, 567 00:35:33,440 --> 00:35:37,480 Speaker 1: be in control, run against traffic, use the sidewalks whenever possible, 568 00:35:38,600 --> 00:35:41,960 Speaker 1: and be safe. Okay, and let me just finish up 569 00:35:42,000 --> 00:35:44,239 Speaker 1: with this. You know, one day I will write a 570 00:35:44,239 --> 00:35:51,520 Speaker 1: book about how exercise in general and running specifically did 571 00:35:51,640 --> 00:35:54,640 Speaker 1: everything for me, saved my life, and it's just so 572 00:35:54,719 --> 00:35:59,840 Speaker 1: powerful and I want you to have that ability I 573 00:36:00,040 --> 00:36:02,959 Speaker 1: I've been saying to go out and feel good about 574 00:36:02,960 --> 00:36:06,160 Speaker 1: yourself to control anxiety. It is the one of the 575 00:36:06,239 --> 00:36:14,200 Speaker 1: best antidepressants anti anxiety, boost your mood, boost your energy levels. 576 00:36:16,800 --> 00:36:20,759 Speaker 1: And you can do it anytime, anywhere, and other than 577 00:36:20,800 --> 00:36:23,120 Speaker 1: the cost of your sneakers. And you can run barefoot 578 00:36:23,160 --> 00:36:26,000 Speaker 1: if you're you know, on the beach places like that 579 00:36:26,120 --> 00:36:33,080 Speaker 1: soft grass. But it's relatively inexpensive. And yes, you can 580 00:36:33,120 --> 00:36:36,920 Speaker 1: do it for a really long time. My dad's in 581 00:36:36,920 --> 00:36:40,440 Speaker 1: his seventies, has been running, you know, since he was 582 00:36:41,080 --> 00:36:44,080 Speaker 1: in his twenties thirties. I think marathon still the whole 583 00:36:44,160 --> 00:36:48,920 Speaker 1: nine yards. Not a runner type body. And you know, 584 00:36:49,000 --> 00:36:52,040 Speaker 1: I had a woman many years ago New York City. 585 00:36:52,400 --> 00:36:56,240 Speaker 1: We ran her first race. She was in her eighties, eighties, 586 00:36:56,680 --> 00:37:00,680 Speaker 1: five k race run walk, loved it, loved it. The 587 00:37:00,719 --> 00:37:04,240 Speaker 1: look of satisfaction on her face at that finish line 588 00:37:04,840 --> 00:37:08,560 Speaker 1: was amazing. And she did it also for a cancer charity, 589 00:37:08,560 --> 00:37:12,000 Speaker 1: and she was a cancer survivor herself. You don't get 590 00:37:12,000 --> 00:37:15,640 Speaker 1: any more powerful than that. Okay, it's my moving meditation. 591 00:37:16,440 --> 00:37:18,400 Speaker 1: Such a great way to put it, you know, And 592 00:37:18,480 --> 00:37:22,319 Speaker 1: it's your time and you can run walk for the 593 00:37:22,320 --> 00:37:24,000 Speaker 1: rest of your life. As I said, I still do 594 00:37:24,080 --> 00:37:27,520 Speaker 1: it today my six mile run. What I do is 595 00:37:27,560 --> 00:37:30,040 Speaker 1: I run a mile, I walk until my heart rate 596 00:37:30,040 --> 00:37:32,080 Speaker 1: comes down to a certain you know, beats, and then 597 00:37:32,080 --> 00:37:33,680 Speaker 1: I run again. I will do a show on that. 598 00:37:33,719 --> 00:37:37,960 Speaker 1: I believe we're actually meant to run walk topic for 599 00:37:38,000 --> 00:37:40,920 Speaker 1: another day. But I don't want you to feel guilty 600 00:37:40,960 --> 00:37:43,600 Speaker 1: about the walking. I want you to enjoy it. It's 601 00:37:43,640 --> 00:37:45,560 Speaker 1: about you. Who cares? You know people. I don't want 602 00:37:45,600 --> 00:37:48,440 Speaker 1: people to see me walking, well, let them see you 603 00:37:48,440 --> 00:37:53,400 Speaker 1: out there. That's what matters. It's about you. It's your time, 604 00:37:54,640 --> 00:37:58,719 Speaker 1: and it's where I come up with ideas. It's where 605 00:37:58,719 --> 00:38:03,960 Speaker 1: I distress. And there will never be a run where 606 00:38:04,000 --> 00:38:08,120 Speaker 1: you don't feel better when you finished then you did 607 00:38:08,760 --> 00:38:13,040 Speaker 1: when you started. You can do it. Thank you for 608 00:38:13,160 --> 00:38:17,839 Speaker 1: listening a little passionate about running. I know. Uh. If 609 00:38:17,880 --> 00:38:20,600 Speaker 1: you have not yet subscribed to the show, why not? 610 00:38:20,920 --> 00:38:23,759 Speaker 1: Please do and please rate the show as well. Leave 611 00:38:23,800 --> 00:38:27,520 Speaker 1: comments if you can where you are listening. And again, 612 00:38:27,520 --> 00:38:29,239 Speaker 1: the show came out of so many people reaching out 613 00:38:29,280 --> 00:38:31,879 Speaker 1: to me about starting running and the issues they are 614 00:38:31,920 --> 00:38:34,759 Speaker 1: having while starting. So if you need to reach out, 615 00:38:34,800 --> 00:38:36,719 Speaker 1: please I love to hear from you. Tom h Fit 616 00:38:36,880 --> 00:38:41,120 Speaker 1: is Twitter and Instagram. Fitness Disrupted dot com is the website. 617 00:38:41,120 --> 00:38:42,960 Speaker 1: You can reach out to me through there as well, 618 00:38:43,680 --> 00:38:46,520 Speaker 1: and I have some old books if you're interested. The 619 00:38:46,560 --> 00:38:50,080 Speaker 1: marathon method still the plants hold true. It's for half 620 00:38:50,080 --> 00:38:53,239 Speaker 1: marathons and marathons, but a lot of running advice in there, 621 00:38:53,239 --> 00:38:56,920 Speaker 1: as well as workouts your triathlete. I have a twelve 622 00:38:56,960 --> 00:39:00,200 Speaker 1: week triathlete and then I have a sports nutrition book 623 00:39:00,200 --> 00:39:02,800 Speaker 1: called Swin Bike, Run Eat two. And then the newest 624 00:39:02,840 --> 00:39:05,440 Speaker 1: book with a lot of workouts and kind of philosophies 625 00:39:05,480 --> 00:39:08,440 Speaker 1: and stuff, is the micro Workout Plan. Lots for you 626 00:39:08,480 --> 00:39:10,480 Speaker 1: to choose from. But I want you to have your 627 00:39:10,520 --> 00:39:13,799 Speaker 1: best life. I want you to feel good and I 628 00:39:13,880 --> 00:39:18,040 Speaker 1: love if you listen and things change. I can't thank 629 00:39:18,080 --> 00:39:20,440 Speaker 1: you enough if you reach out and say, hey, I 630 00:39:20,480 --> 00:39:22,680 Speaker 1: actually listened to some of your advice and some good 631 00:39:22,680 --> 00:39:25,520 Speaker 1: things happen, and it will. I promise you. If you 632 00:39:25,600 --> 00:39:28,440 Speaker 1: take the advice and you give it time, and you 633 00:39:28,480 --> 00:39:31,200 Speaker 1: don't worry about what other people think, and you believe 634 00:39:31,200 --> 00:39:36,040 Speaker 1: in yourself, great things happen. I am Tom Holland this 635 00:39:36,280 --> 00:39:46,040 Speaker 1: is Fitness Disrupted. Believe in yourself Fitness Disrupted is a 636 00:39:46,040 --> 00:39:49,480 Speaker 1: production of I heart Radio. For more podcasts from my 637 00:39:49,560 --> 00:39:53,120 Speaker 1: heart Radio, visit the i heart Radio app, Apple Podcasts, 638 00:39:53,400 --> 00:39:55,560 Speaker 1: or wherever you listen to your favorite shows.