1 00:00:00,800 --> 00:00:05,080 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:09,480 --> 00:00:14,640 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Why 3 00:00:14,760 --> 00:00:20,120 Speaker 1: we were born to run and walk? Yes, throwing in 4 00:00:20,160 --> 00:00:23,800 Speaker 1: the end walk. That is the topic of today's show. 5 00:00:24,280 --> 00:00:27,120 Speaker 1: One of my favorite topics when it comes to running, 6 00:00:27,600 --> 00:00:30,160 Speaker 1: and it's gonna surprise many of you, and it's probably 7 00:00:30,200 --> 00:00:35,320 Speaker 1: gonna annoy a certain subset of you, the true type 8 00:00:35,440 --> 00:00:38,199 Speaker 1: a runners. But I'm gonna give you the science. I'm 9 00:00:38,200 --> 00:00:41,120 Speaker 1: gonna give you the science and some really interesting science. 10 00:00:41,720 --> 00:00:47,040 Speaker 1: I love researching fitness and exercise. I'm always learning something 11 00:00:47,040 --> 00:00:51,040 Speaker 1: new and I have some great stuff for you when 12 00:00:51,120 --> 00:00:53,880 Speaker 1: it comes to this topic. And let's just go to 13 00:00:54,040 --> 00:00:57,560 Speaker 1: the Born to Run. I had Dr Daniel Lieberman on 14 00:00:57,600 --> 00:01:00,560 Speaker 1: the show, one of my first guests. Dr or Daniel 15 00:01:00,600 --> 00:01:05,240 Speaker 1: Lieberman is one of the pre eminent paleo anthropologists. He's 16 00:01:05,240 --> 00:01:08,360 Speaker 1: at Harvard University and the book Born to Run by 17 00:01:08,400 --> 00:01:12,520 Speaker 1: Christopher McDougall came out of one of his studies. So 18 00:01:12,680 --> 00:01:15,480 Speaker 1: if you're interested in that, listen to that episode and 19 00:01:15,480 --> 00:01:18,679 Speaker 1: I'm gonna talk more about Dr Daniel Lieberman because it 20 00:01:18,680 --> 00:01:22,039 Speaker 1: goes to this whole born to Run and Walk that 21 00:01:22,160 --> 00:01:26,880 Speaker 1: I throw in right. So Dr Daniel Lieberman talks frequently 22 00:01:27,000 --> 00:01:30,480 Speaker 1: about all the reasons we were born to run from 23 00:01:30,520 --> 00:01:33,679 Speaker 1: an evolutionary standpoint from looking at the human body. And 24 00:01:33,720 --> 00:01:36,959 Speaker 1: what I love is I found this great article that 25 00:01:37,080 --> 00:01:40,480 Speaker 1: says complete garbage. This is what I love about what 26 00:01:40,520 --> 00:01:42,479 Speaker 1: I do for a living is looking at both sides. 27 00:01:42,520 --> 00:01:46,200 Speaker 1: And as I've said on so many shows, most fitness people, 28 00:01:46,360 --> 00:01:51,240 Speaker 1: most nutrition experts have their bias and all they do 29 00:01:51,320 --> 00:01:53,960 Speaker 1: is look for information to support that bias. I'm looking 30 00:01:53,960 --> 00:01:58,320 Speaker 1: for the information, the best information, looking at both sides 31 00:01:58,680 --> 00:02:02,680 Speaker 1: and saying we're is the truth? Where is the common sense? 32 00:02:03,000 --> 00:02:05,720 Speaker 1: And what do we follow? So, oh my gosh, such 33 00:02:05,760 --> 00:02:10,240 Speaker 1: interesting stuff. And this guy who you know, tried to refute, 34 00:02:10,240 --> 00:02:12,800 Speaker 1: tries to refute, and I'll give you his his reasoning, 35 00:02:13,360 --> 00:02:16,600 Speaker 1: the study or that's not even a study necessarily the 36 00:02:16,680 --> 00:02:19,600 Speaker 1: evidence he has that we were not born to run 37 00:02:19,639 --> 00:02:23,360 Speaker 1: for the reasons. I'm sorry for one reason. Dr Daniel 38 00:02:23,360 --> 00:02:26,400 Speaker 1: Lieberman says so, and he has many, all right, But 39 00:02:26,440 --> 00:02:28,920 Speaker 1: I am throwing in the walk part and it's connected 40 00:02:29,240 --> 00:02:32,480 Speaker 1: to Dr Daniel Lieberan's work and so many others. And 41 00:02:32,520 --> 00:02:34,800 Speaker 1: I'm gonna talk about Jeff Galloway. We cannot have this 42 00:02:34,880 --> 00:02:39,000 Speaker 1: discussion without talking about Jeff Galloway. For those runners who 43 00:02:39,040 --> 00:02:41,400 Speaker 1: are listening and have been doing it for a while, 44 00:02:41,480 --> 00:02:46,760 Speaker 1: you may know the Galloway method, and Jeff Galloway started 45 00:02:46,960 --> 00:02:51,959 Speaker 1: this whole run walk method that again annoyed and continues 46 00:02:52,000 --> 00:02:56,919 Speaker 1: to annoy a lot of Type A runners. And I'm 47 00:02:56,960 --> 00:03:02,800 Speaker 1: gonna get into why that's diculous in my opinion, and 48 00:03:03,280 --> 00:03:06,679 Speaker 1: why it actually benefits you. Okay, it's gonna be I 49 00:03:06,960 --> 00:03:09,000 Speaker 1: think I opening to so many of you, and it 50 00:03:09,120 --> 00:03:13,680 Speaker 1: is one of the main reasons that at fifty one 51 00:03:13,760 --> 00:03:18,880 Speaker 1: years old, seventy marathons plus ultra marathons, twenty six iron 52 00:03:18,880 --> 00:03:21,520 Speaker 1: Man's plus you know, I've done a lot of races, 53 00:03:22,080 --> 00:03:25,440 Speaker 1: but that's not what I am proud of. What I'm 54 00:03:25,480 --> 00:03:27,639 Speaker 1: proud of is that I'm injury free, that I am 55 00:03:27,639 --> 00:03:31,919 Speaker 1: continuing to do it. And one of the major reasons 56 00:03:32,680 --> 00:03:36,800 Speaker 1: is that I run walk, I run walk, I mix 57 00:03:36,840 --> 00:03:39,400 Speaker 1: it in. I'm gonna tell you how and why and 58 00:03:39,440 --> 00:03:42,360 Speaker 1: the science behind it. And for those of you who 59 00:03:42,800 --> 00:03:46,160 Speaker 1: are starting to run, have been running, can't run, this 60 00:03:46,240 --> 00:03:48,600 Speaker 1: is one way you can. And for those of you 61 00:03:48,640 --> 00:03:51,800 Speaker 1: who think you can't run longer distances, this is the 62 00:03:51,880 --> 00:03:55,000 Speaker 1: way you can. And for those of you who are 63 00:03:55,080 --> 00:03:58,720 Speaker 1: listening and going ridiculous, I do marathons. I want to 64 00:03:58,720 --> 00:04:02,200 Speaker 1: go as fast as possible. Wait until I tell you 65 00:04:02,960 --> 00:04:09,160 Speaker 1: the results I have received myself from utilizing this methodology. 66 00:04:10,560 --> 00:04:15,400 Speaker 1: And it's so awesome a topic because it goes to again, 67 00:04:15,480 --> 00:04:18,640 Speaker 1: it's ego. It's ego. People don't want to do it, 68 00:04:19,320 --> 00:04:21,440 Speaker 1: but I'm gonna tell you that if you do it, 69 00:04:22,400 --> 00:04:25,560 Speaker 1: you will do an experience the two things that I'm 70 00:04:25,600 --> 00:04:29,520 Speaker 1: always trying to get for you, the greatest results with 71 00:04:29,560 --> 00:04:32,839 Speaker 1: the least likelihood of injury. All Right, when we come back, 72 00:04:32,960 --> 00:04:35,279 Speaker 1: jumping right into it, could not be more excited for 73 00:04:35,320 --> 00:04:40,719 Speaker 1: this episode Why we were born to run and walk? 74 00:04:41,200 --> 00:04:54,920 Speaker 1: We'll be right back. So let's go back to Dr 75 00:04:55,040 --> 00:05:00,000 Speaker 1: Daniel Lieberman for a second. I have become friends with him. 76 00:05:00,240 --> 00:05:02,360 Speaker 1: Listen to a lecture he gave at the Harvard Club 77 00:05:02,360 --> 00:05:05,200 Speaker 1: in New York City years ago where he outlined all 78 00:05:05,240 --> 00:05:11,839 Speaker 1: of the reasons evolutionary, musculo skeletal, the things we possess 79 00:05:11,960 --> 00:05:15,120 Speaker 1: as humans that point to the fact that we were 80 00:05:15,120 --> 00:05:18,560 Speaker 1: born to run. Amazing, and again we talked about it 81 00:05:18,600 --> 00:05:20,440 Speaker 1: a little bit. I have to have him back on 82 00:05:20,920 --> 00:05:25,919 Speaker 1: cannot talk to him enough about the science the evolution 83 00:05:26,520 --> 00:05:29,120 Speaker 1: of running, and he's a big one into the barefoot 84 00:05:29,200 --> 00:05:32,040 Speaker 1: running and we talked about that in the prior episode. 85 00:05:32,040 --> 00:05:34,560 Speaker 1: But what I want to talk about right now is 86 00:05:34,680 --> 00:05:38,919 Speaker 1: persistent hunting. So of the many reasons he gives for 87 00:05:39,120 --> 00:05:44,480 Speaker 1: saying that our bodies we're born to run was that 88 00:05:44,520 --> 00:05:48,600 Speaker 1: we were persistent hunters as we evolved. So what does 89 00:05:48,640 --> 00:05:51,720 Speaker 1: that mean? Persistent hunting? I'll read you a definition, right, 90 00:05:51,960 --> 00:05:54,400 Speaker 1: is a hunting technique in which hunters who may be 91 00:05:54,600 --> 00:05:58,640 Speaker 1: slower than their prey over short distances, use a combination 92 00:05:58,680 --> 00:06:03,000 Speaker 1: of running, walking, and tracking to pursue prey until it 93 00:06:03,080 --> 00:06:07,560 Speaker 1: is exhausted. A persistent hunter must be able to run 94 00:06:07,680 --> 00:06:11,680 Speaker 1: a long distance over an extended period of time. So 95 00:06:11,920 --> 00:06:16,680 Speaker 1: Dr Daniel Lieberman says, this is us. We evolved to 96 00:06:16,720 --> 00:06:22,719 Speaker 1: do this, Okay, that we have physical traits that suggests 97 00:06:23,440 --> 00:06:27,160 Speaker 1: that we do this, That we did this, I should say, okay. 98 00:06:27,839 --> 00:06:31,479 Speaker 1: So many different reasons he gives in his presentation, but 99 00:06:31,640 --> 00:06:35,600 Speaker 1: one again with the persistent hunting is that many animals 100 00:06:35,839 --> 00:06:39,560 Speaker 1: can outsprint us. Right, We're not fast short as animals are, 101 00:06:40,000 --> 00:06:43,160 Speaker 1: but as the distances get longer and longer and longer, 102 00:06:43,360 --> 00:06:46,039 Speaker 1: we as humans start to catch up. And actually, no 103 00:06:46,120 --> 00:06:50,800 Speaker 1: other primate, as they say, can come close. Okay, and 104 00:06:50,960 --> 00:06:54,800 Speaker 1: Lieberman says, as we branched off from other apes, we've 105 00:06:54,800 --> 00:07:00,680 Speaker 1: evolved all of these metabolic mechanisms and thermoregulatory feature to 106 00:07:00,880 --> 00:07:06,440 Speaker 1: persistent hunt, and sweating is one of the mechanisms. We 107 00:07:06,480 --> 00:07:09,680 Speaker 1: sweat better, We cool ourselves better than just about any 108 00:07:09,680 --> 00:07:13,320 Speaker 1: other animal. Let me think about dogs panting not really efficient. 109 00:07:13,720 --> 00:07:16,680 Speaker 1: We're super efficient at that butt muscles. I loved when 110 00:07:16,680 --> 00:07:20,000 Speaker 1: he talked about butt muscles. You know that is another sign, 111 00:07:20,680 --> 00:07:23,040 Speaker 1: big butt muscles, that we were born to run, and 112 00:07:23,040 --> 00:07:26,680 Speaker 1: it's about muscle activation and walking versus running. Big butts 113 00:07:26,720 --> 00:07:29,480 Speaker 1: that favors running. And they're the largest muscles in the 114 00:07:29,560 --> 00:07:32,840 Speaker 1: human body and they're massive compared to other creatures. Have 115 00:07:32,840 --> 00:07:35,920 Speaker 1: you ever looked at a guerrillas but there's no butt. Okay, 116 00:07:36,680 --> 00:07:40,920 Speaker 1: No other primate has the glutes that we have, and 117 00:07:41,000 --> 00:07:46,000 Speaker 1: research shows that these glute muscles essential for running to 118 00:07:46,120 --> 00:07:51,000 Speaker 1: give us balance that other animals have with a tail. 119 00:07:51,560 --> 00:07:53,920 Speaker 1: So really cool. But I'm gonna stick to the persistent 120 00:07:54,000 --> 00:08:00,440 Speaker 1: hunting part, right, So we ran after animals and we 121 00:08:00,480 --> 00:08:04,400 Speaker 1: outlasted them and we tracked them. And that's how one 122 00:08:04,400 --> 00:08:06,640 Speaker 1: of the ways we ate. That's one of the ways 123 00:08:06,640 --> 00:08:10,440 Speaker 1: we survived, and that is one of we wereman's theories 124 00:08:10,440 --> 00:08:12,280 Speaker 1: and again on why we're born to run. But here's 125 00:08:12,280 --> 00:08:15,960 Speaker 1: my take. We didn't run NonStop. We ran and we 126 00:08:16,000 --> 00:08:19,679 Speaker 1: walked right You ran and you walked when you could, 127 00:08:21,120 --> 00:08:24,160 Speaker 1: and that is why, yes, we were born to run. 128 00:08:24,640 --> 00:08:27,960 Speaker 1: But we did not run necessarily continuously. We did not 129 00:08:28,040 --> 00:08:31,600 Speaker 1: go out for three hours at the same exact pace 130 00:08:32,280 --> 00:08:35,880 Speaker 1: as so many people do when they are training and 131 00:08:35,920 --> 00:08:40,160 Speaker 1: when they are racing. And that's a really important point, 132 00:08:40,679 --> 00:08:44,199 Speaker 1: all right. So then let's get to Jeff Galloway. Jeff 133 00:08:44,240 --> 00:08:48,360 Speaker 1: Galloway give you his quick bio. He was an Olympian, Okay, 134 00:08:48,520 --> 00:08:51,280 Speaker 1: was in the Olympics and he went on to coach, 135 00:08:51,400 --> 00:08:53,880 Speaker 1: so was a runner. And I love this because you know, 136 00:08:54,000 --> 00:08:56,960 Speaker 1: he has the credentials unlike many of the writers who 137 00:08:57,240 --> 00:08:59,760 Speaker 1: kind of go against or try to go against these theories. 138 00:09:00,040 --> 00:09:02,440 Speaker 1: He's coached over a million runners and walkers that have 139 00:09:02,559 --> 00:09:06,040 Speaker 1: read his books, attended his retreats, his running schools. He's 140 00:09:06,080 --> 00:09:09,640 Speaker 1: an e coach, does individual consultations. I actually interviewed him 141 00:09:09,640 --> 00:09:12,800 Speaker 1: twice for a former show. I will have him back 142 00:09:12,840 --> 00:09:16,120 Speaker 1: to talk about this in greater detail. But the main 143 00:09:16,160 --> 00:09:19,440 Speaker 1: thing is he has allowed so many people who didn't 144 00:09:19,440 --> 00:09:22,240 Speaker 1: think they could run to run. What is better than that? 145 00:09:23,160 --> 00:09:26,000 Speaker 1: I mean, that is part of what I do too. 146 00:09:26,040 --> 00:09:28,200 Speaker 1: I want to open up the world of fitness and 147 00:09:28,240 --> 00:09:32,040 Speaker 1: the things you think you can't do to you. And 148 00:09:32,160 --> 00:09:37,000 Speaker 1: his methods reduce aches and pains and injuries. So people 149 00:09:37,200 --> 00:09:41,880 Speaker 1: run longer, run greater distances, will run longer periods of time, 150 00:09:42,120 --> 00:09:46,520 Speaker 1: and they do so without injuries for the most part. Right, 151 00:09:46,559 --> 00:09:50,720 Speaker 1: obviously things happen, but significantly less injuries. And here's the 152 00:09:50,760 --> 00:09:53,280 Speaker 1: crazy thing and skipping ahead, but I have to throw 153 00:09:53,320 --> 00:09:56,600 Speaker 1: it out there. And you can go faster, you're tom 154 00:09:56,600 --> 00:09:59,720 Speaker 1: that's impossible. If I take walk breaks, I can't possibly 155 00:09:59,720 --> 00:10:03,040 Speaker 1: go faster. Yes you can. I will get there, all right. 156 00:10:03,440 --> 00:10:07,480 Speaker 1: So Galway started this way back in and it's basically 157 00:10:07,720 --> 00:10:12,440 Speaker 1: implementing strategic walk breaks to help you as a runner, 158 00:10:12,800 --> 00:10:18,120 Speaker 1: control fatigue and again significantly decrease your likelihood of injuries. 159 00:10:19,280 --> 00:10:21,640 Speaker 1: Running isn't bad for you. We were born to run, 160 00:10:22,760 --> 00:10:26,520 Speaker 1: but we were also born to run and walk. And 161 00:10:26,720 --> 00:10:30,040 Speaker 1: where do you hear that? And I used to go 162 00:10:30,080 --> 00:10:34,840 Speaker 1: on these I'm gonna leave the one specific message board 163 00:10:34,880 --> 00:10:36,920 Speaker 1: for triathletes. And there was also a lot of runners 164 00:10:36,920 --> 00:10:42,880 Speaker 1: there and Galway was constantly bashed, constantly bashed by the 165 00:10:42,920 --> 00:10:46,160 Speaker 1: type a runner who said, you know, if you're walking, 166 00:10:46,280 --> 00:10:48,040 Speaker 1: you know who are these people on the marathon courses. 167 00:10:48,040 --> 00:10:54,240 Speaker 1: They shouldn't be there anyway? No, sorry, sorry, And the 168 00:10:54,280 --> 00:10:57,200 Speaker 1: great thing again, as I'm going to get to, you 169 00:10:57,200 --> 00:11:00,800 Speaker 1: can go faster than those people if you do this. Okay. 170 00:11:00,880 --> 00:11:04,080 Speaker 1: So Galloway really put this on the map, and he 171 00:11:04,120 --> 00:11:09,320 Speaker 1: has specific formulas that he has evolved himself over the years. 172 00:11:09,840 --> 00:11:13,040 Speaker 1: And I'll get to that shortly. So run breaks, walk breaks, 173 00:11:13,240 --> 00:11:15,600 Speaker 1: and some of you may have been in events. You're 174 00:11:15,600 --> 00:11:18,200 Speaker 1: doing a run a race, and it could be a 175 00:11:18,240 --> 00:11:20,000 Speaker 1: ten k, you could be a half marathon marathon. All 176 00:11:20,000 --> 00:11:21,680 Speaker 1: of a sudden, you see someone next to you slow 177 00:11:21,720 --> 00:11:24,640 Speaker 1: down for walk, and generally they're gonna look at their watch. Oftentimes, 178 00:11:24,640 --> 00:11:27,320 Speaker 1: I've been in races over the decades where you hear beep, 179 00:11:27,640 --> 00:11:32,480 Speaker 1: so people will set their watches for these specific walk breaks, 180 00:11:33,160 --> 00:11:37,040 Speaker 1: and those people are generally doing the Galloway method, all right, 181 00:11:38,200 --> 00:11:42,160 Speaker 1: And I've been watching people do it for years. I 182 00:11:42,360 --> 00:11:45,560 Speaker 1: have been doing it myself for years, and when I 183 00:11:45,679 --> 00:11:49,040 Speaker 1: coached clients and would run with them in training and 184 00:11:49,160 --> 00:11:52,640 Speaker 1: in the marathons. I paced many clients in marathons as 185 00:11:52,679 --> 00:11:56,320 Speaker 1: well half marathons, other distances. We did this as well. 186 00:11:57,880 --> 00:12:01,319 Speaker 1: And now let me say this, are first time marathoners. 187 00:12:02,840 --> 00:12:07,600 Speaker 1: Many of them we just ran straight through because they 188 00:12:07,760 --> 00:12:14,480 Speaker 1: wanted too mentally say they did that, okay, and I 189 00:12:14,559 --> 00:12:17,400 Speaker 1: understand that. So I would have this discussion with them. 190 00:12:17,440 --> 00:12:19,120 Speaker 1: In other words, I'd say, listen, do you want to 191 00:12:19,120 --> 00:12:23,200 Speaker 1: go faster? Are you mentally able to throw walk breaks in? 192 00:12:23,320 --> 00:12:26,120 Speaker 1: And many times they'd say no, I want to run 193 00:12:26,160 --> 00:12:28,800 Speaker 1: the whole thing straight through, or at least try to. 194 00:12:29,440 --> 00:12:32,840 Speaker 1: And I understand that, and I would argue that's a 195 00:12:32,920 --> 00:12:35,760 Speaker 1: major difference in how I approach fitness and everything is 196 00:12:35,880 --> 00:12:39,520 Speaker 1: there's no one way, and there's an evolutionary way within 197 00:12:39,679 --> 00:12:45,320 Speaker 1: your training and racing career, your fitness journey. And I 198 00:12:45,320 --> 00:12:49,360 Speaker 1: would say to those people, Okay, that's fine, but over time, 199 00:12:49,400 --> 00:12:51,800 Speaker 1: if we continue to do this, I'm going to encourage 200 00:12:51,800 --> 00:12:54,880 Speaker 1: you for your next one and maybe your third one 201 00:12:55,559 --> 00:13:00,680 Speaker 1: to throw in walk breaks because they would go faster. 202 00:13:03,120 --> 00:13:05,960 Speaker 1: But I understand the mental side. And again that's the differences. 203 00:13:06,200 --> 00:13:08,400 Speaker 1: Too many coaches say it's my way or the highway, 204 00:13:08,600 --> 00:13:13,439 Speaker 1: and he don't take the mental the personality issues. And 205 00:13:13,440 --> 00:13:16,840 Speaker 1: and I get that marathon, half marathon, whatever the distance 206 00:13:17,040 --> 00:13:19,960 Speaker 1: you want to say you ran it. Understand that. But 207 00:13:20,040 --> 00:13:23,640 Speaker 1: then we have that discussion. So let me just backtrack 208 00:13:23,800 --> 00:13:26,960 Speaker 1: a little bit. So we were talking about I was 209 00:13:27,000 --> 00:13:35,160 Speaker 1: talking about Daniel Lieberman's persistent hunting argument theory. And there 210 00:13:35,280 --> 00:13:37,640 Speaker 1: is a article that comes up when he kind of 211 00:13:37,640 --> 00:13:41,400 Speaker 1: researched this. And as I said, the person who says garbage, 212 00:13:42,200 --> 00:13:47,760 Speaker 1: I love this. Uh. And again he quoted Lieberman by saying, 213 00:13:48,080 --> 00:13:50,160 Speaker 1: you know that Lieberman says the best evidence for human 214 00:13:50,160 --> 00:13:54,600 Speaker 1: engaging in persistent hunting is merely this is what the 215 00:13:54,720 --> 00:13:58,400 Speaker 1: author of the article refuting, trying to refute Daniel Lieberman's 216 00:13:58,400 --> 00:14:01,840 Speaker 1: persistent hunting theory is that we have merely have physical 217 00:14:01,840 --> 00:14:05,240 Speaker 1: traits that suggest we could do so. Really merely saying 218 00:14:05,240 --> 00:14:08,360 Speaker 1: that we have physical traits. Um, if you study evolution 219 00:14:08,840 --> 00:14:11,920 Speaker 1: the traits that we you know, Darwinian. You know, I'm 220 00:14:11,920 --> 00:14:16,080 Speaker 1: taking that great new uh, A bunch of courses Harvard 221 00:14:16,080 --> 00:14:19,520 Speaker 1: Extension on Brain and Behavior and you know, deep into 222 00:14:19,560 --> 00:14:22,960 Speaker 1: the evolution side to start to say that we merely 223 00:14:23,040 --> 00:14:26,000 Speaker 1: have physical traits that suggests we can do so. Okay, argument. 224 00:14:26,400 --> 00:14:29,920 Speaker 1: I understand the argument, but it's kind of a weak argument. 225 00:14:30,040 --> 00:14:37,120 Speaker 1: Just at the outset, our bodies literally evolved to keep 226 00:14:37,160 --> 00:14:40,520 Speaker 1: the traits that kept us alive, that did what we 227 00:14:40,560 --> 00:14:43,600 Speaker 1: needed to do to survive. Okay, So this is the 228 00:14:43,600 --> 00:14:46,080 Speaker 1: great thing. So his argument, let's get to it quickly, 229 00:14:46,520 --> 00:14:52,440 Speaker 1: is that if we were truly persistent hunters, then the 230 00:14:52,560 --> 00:14:56,320 Speaker 1: animals we killed would likely have either been very young 231 00:14:56,440 --> 00:15:02,480 Speaker 1: or very old. That's the argument, because they would be 232 00:15:02,560 --> 00:15:08,080 Speaker 1: slower and easier to catch, Okay, very young or very old, 233 00:15:08,080 --> 00:15:12,280 Speaker 1: that we couldn't possibly catch ones that were not very 234 00:15:12,280 --> 00:15:15,720 Speaker 1: young or very old. And he went on to say 235 00:15:15,760 --> 00:15:19,840 Speaker 1: that they found a bunch of bones that were roughly 236 00:15:19,880 --> 00:15:23,200 Speaker 1: one to two million years old in Tanzania, Okay, and 237 00:15:23,240 --> 00:15:27,360 Speaker 1: the bones contained water buck, antelope and willed the beast 238 00:15:27,680 --> 00:15:30,760 Speaker 1: that had been gathered by an early Homo sapiens group 239 00:15:30,800 --> 00:15:34,040 Speaker 1: Homo group for butchering and sharing among them. Okay. And 240 00:15:34,120 --> 00:15:36,920 Speaker 1: so they're like, oh this is this author was like 241 00:15:36,960 --> 00:15:39,920 Speaker 1: this is awesome, Like now we can see were they younger, 242 00:15:39,960 --> 00:15:42,520 Speaker 1: were they old? And the researchers found that most of 243 00:15:42,560 --> 00:15:45,080 Speaker 1: the animals in the collection were either young adults or 244 00:15:45,120 --> 00:15:48,480 Speaker 1: adults in their prime. Of the nineteen animals they could identify, 245 00:15:48,520 --> 00:15:52,880 Speaker 1: only four were very young or very old. And that 246 00:15:54,080 --> 00:15:58,440 Speaker 1: is the evidence for this article that Lieberman is wrong. 247 00:16:00,840 --> 00:16:06,680 Speaker 1: Um maybe I just I can't even go there. Yeah, 248 00:16:06,760 --> 00:16:10,200 Speaker 1: So that's that's the argument. That's the argument. Only four 249 00:16:10,200 --> 00:16:12,160 Speaker 1: out of the nineteen they found we're very young, very old. 250 00:16:12,160 --> 00:16:14,440 Speaker 1: So were we weren't persistent hunters? Doesn't make sense. It's 251 00:16:14,480 --> 00:16:17,560 Speaker 1: not the wedding or the glute muscles, or the arched feet, 252 00:16:17,640 --> 00:16:20,280 Speaker 1: or the short toes, or the wide shoulders or our 253 00:16:20,360 --> 00:16:25,640 Speaker 1: long achilles tendons, all the muscular skeletal markers that Dr 254 00:16:25,720 --> 00:16:28,600 Speaker 1: Daniel Leverman talks about when it comes to being born 255 00:16:28,640 --> 00:16:33,240 Speaker 1: to run and born to persistent hunt over the years. Okay, 256 00:16:33,920 --> 00:16:38,200 Speaker 1: little crazy, little crazy, All right, let's take one final 257 00:16:38,280 --> 00:16:41,480 Speaker 1: break and we come back and to talk about the 258 00:16:41,520 --> 00:16:44,520 Speaker 1: mental side of this, and then the most important part 259 00:16:44,560 --> 00:16:49,480 Speaker 1: for so many of you, going faster. You're gonna go faster. 260 00:16:49,920 --> 00:16:52,400 Speaker 1: I know it's counterintuitive, and I'm gonna finish up with 261 00:16:52,440 --> 00:16:54,520 Speaker 1: giving you the way to do it. You may be saying, Okay, 262 00:16:54,560 --> 00:16:56,560 Speaker 1: I'm in I want to try it? How do I 263 00:16:56,600 --> 00:17:00,280 Speaker 1: do it? All? Right? Final break, We'll be right back. Yeah. 264 00:17:10,080 --> 00:17:14,760 Speaker 1: So I often bring the mental aspect of all of 265 00:17:14,800 --> 00:17:17,960 Speaker 1: these topics into the discussion because they have to be 266 00:17:18,600 --> 00:17:20,640 Speaker 1: and as I say frequently, that's why when I really 267 00:17:20,680 --> 00:17:23,320 Speaker 1: decided that this was the career for me, when I 268 00:17:23,359 --> 00:17:27,160 Speaker 1: went back to study, I study the sports psychology along 269 00:17:27,200 --> 00:17:29,679 Speaker 1: with the exercise science, because you can't just have the 270 00:17:29,720 --> 00:17:34,879 Speaker 1: exercise science. We are human beings. We are motivated in 271 00:17:34,960 --> 00:17:37,920 Speaker 1: so many different ways, and we have so many issues 272 00:17:37,960 --> 00:17:44,800 Speaker 1: that are the psychological that incredibly impact our exercise, our 273 00:17:44,840 --> 00:17:48,920 Speaker 1: motivation to exercise, and those discussions are left out que 274 00:17:49,160 --> 00:17:53,520 Speaker 1: frequently because the person discussing it doesn't have the experience 275 00:17:53,600 --> 00:17:56,119 Speaker 1: the knowledge to do so, and it's so much easier 276 00:17:56,119 --> 00:17:59,359 Speaker 1: just to go to the simple, when the simple is 277 00:17:59,400 --> 00:18:03,879 Speaker 1: actually more on the psychological side than the physical. So 278 00:18:04,280 --> 00:18:06,439 Speaker 1: we're talking the mental side. And I already alluded to 279 00:18:06,600 --> 00:18:09,879 Speaker 1: one part with walk breaks during running is that I 280 00:18:09,920 --> 00:18:12,000 Speaker 1: get it. A huge goal of people is to run 281 00:18:12,000 --> 00:18:13,720 Speaker 1: a marathon. You don't you go, hey, I'm gonna go 282 00:18:13,760 --> 00:18:18,000 Speaker 1: walk a marathon. No, So I get it, and so 283 00:18:18,080 --> 00:18:20,680 Speaker 1: for many people who are doing their first marathon, or 284 00:18:20,720 --> 00:18:25,359 Speaker 1: first half marathon. You're not gonna necessarily throw walk breaks 285 00:18:25,359 --> 00:18:28,639 Speaker 1: in unless you buy in right away. And I'm okay 286 00:18:28,680 --> 00:18:32,240 Speaker 1: with that. I understand it's a huge goal. But over 287 00:18:32,280 --> 00:18:35,680 Speaker 1: time you're gonna see the reasons why. If you want 288 00:18:35,720 --> 00:18:38,239 Speaker 1: to do it, if you want to go faster, if 289 00:18:38,280 --> 00:18:41,119 Speaker 1: you want to do this for a long time, a lifetime, 290 00:18:42,640 --> 00:18:46,200 Speaker 1: then you throw the walk breaks in. And let me 291 00:18:46,240 --> 00:18:49,760 Speaker 1: give you one other mental aspect of it that's not 292 00:18:49,840 --> 00:18:52,960 Speaker 1: discussed enough. When I go out for a long run 293 00:18:53,160 --> 00:18:56,359 Speaker 1: and I'm getting ready to run across the Grand Canyon 294 00:18:56,359 --> 00:18:59,880 Speaker 1: and back, and that's gonna be roughly forty two, forty 295 00:19:00,000 --> 00:19:02,520 Speaker 1: even miles depending on the route we take, and so 296 00:19:02,520 --> 00:19:06,080 Speaker 1: many people go that's nuts. I can't fathom that. Of course, 297 00:19:06,160 --> 00:19:10,200 Speaker 1: it's crazy when you think of twenty forty miles whatever, 298 00:19:10,359 --> 00:19:12,679 Speaker 1: and there are people that run much farther. But my 299 00:19:12,760 --> 00:19:17,640 Speaker 1: point is that even in training, I never look at 300 00:19:17,640 --> 00:19:20,479 Speaker 1: it other than I'm going to run a mile. In 301 00:19:20,480 --> 00:19:23,320 Speaker 1: other words, in my training almost all the time, not 302 00:19:23,400 --> 00:19:27,720 Speaker 1: necessarily for the shorter runs, but the mid two longer runs, 303 00:19:28,160 --> 00:19:32,040 Speaker 1: I do a walk break every mile. So in my head, 304 00:19:33,040 --> 00:19:35,879 Speaker 1: I'm only going out to run a mile. I just 305 00:19:35,880 --> 00:19:39,639 Speaker 1: did a fourteen mile run last weekend, but in my 306 00:19:39,680 --> 00:19:41,040 Speaker 1: head when I went out to run, it was I 307 00:19:41,040 --> 00:19:42,879 Speaker 1: was going to run a mile. So, in other words, 308 00:19:43,000 --> 00:19:46,840 Speaker 1: you're chunking it in a mentally manageable way. When I've 309 00:19:46,880 --> 00:19:50,520 Speaker 1: interviewed people like Dean car Nazis and other ultra marathoners 310 00:19:50,560 --> 00:19:53,679 Speaker 1: who have done incredible physical feats, and you say, how 311 00:19:53,720 --> 00:19:55,080 Speaker 1: do you do it? How do you run a hundred miles? 312 00:19:55,119 --> 00:19:57,800 Speaker 1: How do you run two hundred miles? And Dean said, 313 00:19:58,720 --> 00:20:00,560 Speaker 1: I'm just thinking I need to get of that tree, 314 00:20:01,040 --> 00:20:04,120 Speaker 1: I need to get to that marker, and for other 315 00:20:04,119 --> 00:20:06,960 Speaker 1: people it's I just need to get to the next mile. 316 00:20:07,080 --> 00:20:10,960 Speaker 1: So we are attached to technology now and I look 317 00:20:11,000 --> 00:20:14,080 Speaker 1: down at my watch and I know that, oh my gosh, 318 00:20:14,240 --> 00:20:16,439 Speaker 1: you know, half a mile till I get to walk again. 319 00:20:17,080 --> 00:20:20,800 Speaker 1: And so it's manageable mentally. And this goes to when 320 00:20:20,840 --> 00:20:23,119 Speaker 1: I do Iron Man races and things like that, I 321 00:20:23,160 --> 00:20:25,240 Speaker 1: don't ever want to know where I am on the course. 322 00:20:26,000 --> 00:20:28,000 Speaker 1: And I'm going to do a show on that about 323 00:20:28,040 --> 00:20:32,640 Speaker 1: being in the moment. Being in the moment, because when 324 00:20:32,680 --> 00:20:36,560 Speaker 1: you have a huge distance to cover, the last thing 325 00:20:36,600 --> 00:20:39,600 Speaker 1: you want to do mentally is continue to harp on 326 00:20:39,640 --> 00:20:42,280 Speaker 1: that you know, especially when things are going wrong, when 327 00:20:42,320 --> 00:20:45,080 Speaker 1: you're not feeling good. You know, you're ten miles into 328 00:20:45,119 --> 00:20:46,840 Speaker 1: a hundred and twelve mile bike ride and you have 329 00:20:46,840 --> 00:20:48,760 Speaker 1: to run a marathon after and you're not feeling good. 330 00:20:49,480 --> 00:20:52,159 Speaker 1: That's not good. So when you chunk it, when you 331 00:20:52,160 --> 00:20:55,679 Speaker 1: think about running and I just need to get to 332 00:20:55,760 --> 00:20:57,920 Speaker 1: that next mile marker, or I just need to get 333 00:20:57,920 --> 00:21:01,359 Speaker 1: to ten minutes. Whatever you're time is on your watch 334 00:21:01,600 --> 00:21:03,920 Speaker 1: that you are doing your intervals by. And that's two 335 00:21:03,960 --> 00:21:05,359 Speaker 1: different ways to do it. By the way you go 336 00:21:05,400 --> 00:21:08,719 Speaker 1: by time, you go by distance. Galloway is by time, 337 00:21:09,359 --> 00:21:11,240 Speaker 1: but it generally works out the same way. Right, if 338 00:21:11,280 --> 00:21:14,320 Speaker 1: you're running a nine minute mile and you know you're 339 00:21:14,400 --> 00:21:18,560 Speaker 1: pretty close and consistent, then you know you're run walking 340 00:21:18,600 --> 00:21:22,280 Speaker 1: every mile and every nine minutes. But there are mental 341 00:21:22,880 --> 00:21:26,360 Speaker 1: reasons that make it so powerful when you are going 342 00:21:26,440 --> 00:21:29,639 Speaker 1: longer distances. You know those people who think, oh my gosh, 343 00:21:29,680 --> 00:21:32,040 Speaker 1: they're training for their first marathon and they gotta go 344 00:21:32,040 --> 00:21:34,600 Speaker 1: out and do a twenty mile run. No, you're running 345 00:21:34,640 --> 00:21:37,400 Speaker 1: one mile times and you're not even thinking that you're 346 00:21:37,400 --> 00:21:39,600 Speaker 1: just running a mile and you're doing a walk break. 347 00:21:39,640 --> 00:21:44,800 Speaker 1: Then you're running another mile and you're just in the moment, okay, 348 00:21:44,840 --> 00:21:48,400 Speaker 1: and that is so so important. And let me give you, 349 00:21:48,680 --> 00:21:53,840 Speaker 1: uh one anecdotal And I hesitated to put this in there, 350 00:21:53,840 --> 00:21:56,120 Speaker 1: but I have to because it's just what I've seen 351 00:21:56,160 --> 00:21:58,520 Speaker 1: over the years. So I need to dig deeper into 352 00:21:58,560 --> 00:22:01,080 Speaker 1: the research on this, but it's worth throwing out there. 353 00:22:01,840 --> 00:22:04,639 Speaker 1: You will see or I have heard over the years. 354 00:22:04,640 --> 00:22:07,320 Speaker 1: And I have friends who are endurance racers who suddenly 355 00:22:07,359 --> 00:22:10,000 Speaker 1: have harder rhythmias. You know, I don't want to get 356 00:22:10,040 --> 00:22:12,159 Speaker 1: deep into it, just harder rhythmia as people who have 357 00:22:12,240 --> 00:22:15,840 Speaker 1: done a lot of marathons, a lot of Iron Man 358 00:22:15,880 --> 00:22:20,320 Speaker 1: triathlons and things like that, endurance people, and my total 359 00:22:20,800 --> 00:22:26,680 Speaker 1: anecdotal subjective, Hey, this might be another reason to throw 360 00:22:26,720 --> 00:22:30,639 Speaker 1: in walk breaks. In other words, I question, personally, as 361 00:22:30,680 --> 00:22:35,120 Speaker 1: an exercise physiologist and someone who believes in the evolutionary 362 00:22:35,160 --> 00:22:40,119 Speaker 1: side of our bodies, that we weren't born to bike 363 00:22:40,800 --> 00:22:44,720 Speaker 1: seven hours at the same pace, so, in other words, 364 00:22:44,720 --> 00:22:48,480 Speaker 1: having our heart rate at the same heart rate to 365 00:22:48,600 --> 00:22:53,240 Speaker 1: maintain that kind of threshold or sub threshold pace for 366 00:22:53,320 --> 00:22:57,159 Speaker 1: extended periods of time because we were truly born to 367 00:22:57,280 --> 00:23:01,760 Speaker 1: run walk. I believe in the persistent hunting theory. I 368 00:23:01,800 --> 00:23:03,560 Speaker 1: believe that we ran and we walked, and we covered 369 00:23:03,560 --> 00:23:08,199 Speaker 1: long distances. I believe Lieberman's reasoning and all the different 370 00:23:08,400 --> 00:23:12,600 Speaker 1: you know, physical attributes we have. But I'm pretty sure 371 00:23:12,640 --> 00:23:15,560 Speaker 1: we didn't do it on a bike for six hours NonStop. 372 00:23:16,320 --> 00:23:20,200 Speaker 1: Now I'm not saying I've done that. And when I run, 373 00:23:20,280 --> 00:23:22,119 Speaker 1: I throw in the brakes, but even with biking, so 374 00:23:22,200 --> 00:23:26,800 Speaker 1: my point is throwing in intervals, allowing our heart rates 375 00:23:26,840 --> 00:23:29,520 Speaker 1: to go up and go down. We're still covering the 376 00:23:29,600 --> 00:23:35,000 Speaker 1: distance people, but we're varying our heart rates, so totally 377 00:23:35,119 --> 00:23:38,360 Speaker 1: on the anecdotal side. I need to do much more 378 00:23:38,359 --> 00:23:40,840 Speaker 1: research in there. But here's the thing. Here's here's how 379 00:23:40,840 --> 00:23:43,160 Speaker 1: I live my life. And if you live and I'm sorry, 380 00:23:43,200 --> 00:23:45,399 Speaker 1: if you listen to this show, you know that I 381 00:23:45,440 --> 00:23:47,920 Speaker 1: go by common sense. In other words, the walk breaks 382 00:23:48,280 --> 00:23:51,400 Speaker 1: are not gonna hurt me, but they might help me. 383 00:23:53,400 --> 00:23:58,439 Speaker 1: That is how I approach my fitness my life. I 384 00:23:58,520 --> 00:24:02,080 Speaker 1: look at the science, I look at the anecdotal, and 385 00:24:02,080 --> 00:24:05,040 Speaker 1: then oftentimes the only thing that's in a way of 386 00:24:05,359 --> 00:24:09,560 Speaker 1: making the right decision or the smarter informed decision is ego. 387 00:24:10,600 --> 00:24:13,560 Speaker 1: And I'm gonna get to that when I talk quickly 388 00:24:13,600 --> 00:24:17,639 Speaker 1: about my success with the run walking, all right, so 389 00:24:18,440 --> 00:24:21,120 Speaker 1: that is such an important thing to me, Then that's 390 00:24:21,119 --> 00:24:23,760 Speaker 1: not good to say that I still want to train 391 00:24:23,800 --> 00:24:25,960 Speaker 1: for an iron Man. I'll do long bike rides and 392 00:24:26,000 --> 00:24:28,399 Speaker 1: it's a little harder. Well it's not even harder. It's 393 00:24:28,440 --> 00:24:31,400 Speaker 1: just different to throw in the brakes, but it's just coasting. 394 00:24:32,480 --> 00:24:36,639 Speaker 1: So in other words, I am someone who doesn't push 395 00:24:36,720 --> 00:24:40,680 Speaker 1: the training to these incredible long You know, there's just 396 00:24:40,720 --> 00:24:42,560 Speaker 1: people who trained much more than me, and they don't 397 00:24:42,600 --> 00:24:44,679 Speaker 1: throw in the walk breaks, and they don't do the 398 00:24:44,760 --> 00:24:48,080 Speaker 1: stretching and the strength training and all those things. And 399 00:24:48,119 --> 00:24:49,560 Speaker 1: I do because at the end of the day, I 400 00:24:49,560 --> 00:24:51,520 Speaker 1: want to be healthy. I don't want to do anything 401 00:24:51,560 --> 00:24:55,040 Speaker 1: in the exercise world that hurts me. And know that 402 00:24:55,040 --> 00:24:57,560 Speaker 1: that's always what I bring to you. And that's one 403 00:24:57,560 --> 00:25:01,440 Speaker 1: thing that really really gets me nuts about people who 404 00:25:01,480 --> 00:25:05,280 Speaker 1: are in this business who have no business giving out 405 00:25:05,320 --> 00:25:08,560 Speaker 1: the information they are and so many are potentially hurting 406 00:25:09,080 --> 00:25:12,320 Speaker 1: others because they don't have the knowledge and the experience. Okay, 407 00:25:12,320 --> 00:25:17,440 Speaker 1: so anecdotal, but that's my theory personally, and I will 408 00:25:17,480 --> 00:25:19,879 Speaker 1: do much more research in the in the years to come, 409 00:25:20,520 --> 00:25:23,399 Speaker 1: But just know that I am someone who when I 410 00:25:23,480 --> 00:25:27,399 Speaker 1: talk about a theory like this, I am practicing it. 411 00:25:28,520 --> 00:25:30,840 Speaker 1: If you live where I live and you see me running, 412 00:25:30,840 --> 00:25:32,679 Speaker 1: you will see me throwing those walk breaks in. Now, 413 00:25:32,760 --> 00:25:36,480 Speaker 1: let me be completely honest too. Sometimes I will do 414 00:25:36,520 --> 00:25:39,439 Speaker 1: the walk break down a side street. You know, I 415 00:25:39,480 --> 00:25:41,880 Speaker 1: did the quick Fit tip kind of tongue in cheek, 416 00:25:41,920 --> 00:25:45,880 Speaker 1: but not about car sprints. So I get the ego thing. 417 00:25:46,560 --> 00:25:49,480 Speaker 1: So if you're someone who is listening and says, Okay, 418 00:25:49,640 --> 00:25:51,520 Speaker 1: I want to do these walk breaks. I'm a runner, 419 00:25:51,760 --> 00:25:53,359 Speaker 1: but I don't want my friends seeing me do the 420 00:25:53,359 --> 00:25:57,040 Speaker 1: walk breaks, then you can time it. Listen again, the 421 00:25:57,040 --> 00:25:59,639 Speaker 1: difference between me and and so many other shows, and 422 00:25:59,680 --> 00:26:02,840 Speaker 1: the ice you're gonna get if he goes huge to 423 00:26:02,880 --> 00:26:05,320 Speaker 1: you and your outdoor running. You know, you're running outdoors 424 00:26:05,320 --> 00:26:07,880 Speaker 1: and you don't want to be seen, you know, walk 425 00:26:07,920 --> 00:26:10,000 Speaker 1: on a trail when it comes time for you to 426 00:26:10,040 --> 00:26:14,480 Speaker 1: do your walk break. But when we've really evolved and 427 00:26:14,560 --> 00:26:16,919 Speaker 1: people say, you know, why are you I saw you 428 00:26:16,960 --> 00:26:18,639 Speaker 1: walking and you're like, yeah, I actually was doing a 429 00:26:18,680 --> 00:26:21,760 Speaker 1: twenty run and I walk every ten minutes and whatever, 430 00:26:21,920 --> 00:26:24,760 Speaker 1: So I get it. There's ways to work around all 431 00:26:24,800 --> 00:26:26,960 Speaker 1: of those things. But at the end of the day, 432 00:26:27,320 --> 00:26:30,879 Speaker 1: I want to be healthy. I don't want the worry 433 00:26:30,880 --> 00:26:34,880 Speaker 1: of someone seeing me do something that's healthy for me 434 00:26:35,840 --> 00:26:39,840 Speaker 1: prevent me from being as healthy as possible. Right. Okay, finally, 435 00:26:41,080 --> 00:26:44,359 Speaker 1: and this for so many of you is the aha moment. 436 00:26:45,520 --> 00:26:48,840 Speaker 1: You will go faster potentially. Now, let me preface this 437 00:26:48,920 --> 00:26:51,280 Speaker 1: by saying, if you are a Kenyon or someone of 438 00:26:51,320 --> 00:26:55,119 Speaker 1: that caliber, no, you're not gonna do walk breaks. If 439 00:26:55,160 --> 00:26:59,719 Speaker 1: you are a two forty marathon or less to fifty 440 00:26:59,880 --> 00:27:03,399 Speaker 1: or last, you're probably not gonna do walk breaks. But 441 00:27:03,560 --> 00:27:06,000 Speaker 1: let me just leave you with this. And this is 442 00:27:06,040 --> 00:27:09,920 Speaker 1: my personal experience, and it's what I've watched over the 443 00:27:10,000 --> 00:27:17,520 Speaker 1: years too. My fastest marathon, my pr I threw in 444 00:27:17,560 --> 00:27:22,720 Speaker 1: walk breaks. And let me just preface that by saying, 445 00:27:22,760 --> 00:27:25,320 Speaker 1: for years I watched If you watch the pros at 446 00:27:25,359 --> 00:27:27,960 Speaker 1: an iron Man, every time they go through an AID station, 447 00:27:28,000 --> 00:27:30,320 Speaker 1: not every time, many times when they go through an 448 00:27:30,320 --> 00:27:32,440 Speaker 1: AID station they slow down to a walk. And it 449 00:27:32,520 --> 00:27:35,720 Speaker 1: serves two purposes. They're getting in the fluids. It's kind 450 00:27:35,720 --> 00:27:37,960 Speaker 1: of hard to run and take in you know, the 451 00:27:38,000 --> 00:27:41,199 Speaker 1: fluids and the food. You can do it. Many go 452 00:27:41,280 --> 00:27:46,720 Speaker 1: sprinting through, but many slow down to a walk fast walk, 453 00:27:47,440 --> 00:27:50,360 Speaker 1: taking their fluids, taking their gels, taken whatever they need, 454 00:27:50,560 --> 00:27:53,560 Speaker 1: and then they start back up again. And these people 455 00:27:53,600 --> 00:27:57,800 Speaker 1: are running too forty marathons at the end of iron 456 00:27:57,800 --> 00:28:02,200 Speaker 1: Man triathlon. So you can see that in the anecdotal. 457 00:28:02,280 --> 00:28:04,040 Speaker 1: You can watch the pros, and I always say, watch 458 00:28:04,080 --> 00:28:05,560 Speaker 1: what the pros do. The people who need to make 459 00:28:05,600 --> 00:28:08,439 Speaker 1: a living, need to make money, need to do whatever 460 00:28:08,520 --> 00:28:11,080 Speaker 1: they need to do to win, to get on the podium, 461 00:28:11,119 --> 00:28:13,320 Speaker 1: to be top ten. You take the science and then 462 00:28:13,320 --> 00:28:17,800 Speaker 1: you take those people, and those people are well, I 463 00:28:17,840 --> 00:28:20,720 Speaker 1: was gonna say, more important, equally as important as the research, 464 00:28:21,240 --> 00:28:25,560 Speaker 1: all right, So I started doing this. My first sub 465 00:28:25,640 --> 00:28:30,840 Speaker 1: three marathon, I did walk breaks Chicago Marathon and it's 466 00:28:30,840 --> 00:28:33,239 Speaker 1: a walk break every mile. And let me say this. 467 00:28:33,880 --> 00:28:36,520 Speaker 1: You have to start it at mile one, so there 468 00:28:37,200 --> 00:28:38,920 Speaker 1: within a race for it to work. If you wait 469 00:28:39,000 --> 00:28:43,600 Speaker 1: until mile tif, the fatigue is already there. So if 470 00:28:43,600 --> 00:28:46,240 Speaker 1: you wait too long, it doesn't work. It's front loading. 471 00:28:46,320 --> 00:28:49,600 Speaker 1: It's just like breakfast. It's just like everything so much 472 00:28:49,640 --> 00:28:51,680 Speaker 1: in fitness, right, if you don't do it at the start, 473 00:28:51,760 --> 00:28:58,160 Speaker 1: you wait too long, it doesn't work. And my first 474 00:28:58,160 --> 00:29:03,000 Speaker 1: sub three marathon to in forty four Chicago, ten second 475 00:29:03,040 --> 00:29:08,480 Speaker 1: walk breaks every mile. So that is my personal strategy now, 476 00:29:08,560 --> 00:29:11,160 Speaker 1: and it evolved. I did longer ones, and I'll talk 477 00:29:11,160 --> 00:29:15,520 Speaker 1: about that shortly, when I was getting faster and when 478 00:29:15,560 --> 00:29:18,480 Speaker 1: I was slower and still building up, and then I 479 00:29:18,520 --> 00:29:20,880 Speaker 1: cut it down to ten second walk breaks. So my 480 00:29:20,960 --> 00:29:24,400 Speaker 1: first sub three marathon ten second walk breaks every mile 481 00:29:25,000 --> 00:29:27,880 Speaker 1: starting at mile one. And what I would do, also, 482 00:29:27,920 --> 00:29:30,120 Speaker 1: I have to say, is as soon as I see 483 00:29:30,120 --> 00:29:32,800 Speaker 1: that mile approaching, I got to the side, got out 484 00:29:32,800 --> 00:29:35,360 Speaker 1: of the way. So that is one thing. Totally get it. 485 00:29:35,440 --> 00:29:38,400 Speaker 1: Especially in crowded marathons. The people who start walk breaks 486 00:29:38,440 --> 00:29:40,240 Speaker 1: just in the middle of the road and just throw 487 00:29:40,240 --> 00:29:42,840 Speaker 1: on the brakes. That's not okay. But I would always 488 00:29:42,840 --> 00:29:45,600 Speaker 1: find a way and look ahead, look behind, see where 489 00:29:45,600 --> 00:29:47,960 Speaker 1: I was on the course and get out of the way. 490 00:29:48,080 --> 00:29:51,800 Speaker 1: And sometimes, to be totally honest, yeah, I would do 491 00:29:51,880 --> 00:29:54,640 Speaker 1: the walk break at the mile marker and it would 492 00:29:54,680 --> 00:29:56,720 Speaker 1: be behind the eight stations. Now I don't recommend that 493 00:29:56,760 --> 00:29:58,400 Speaker 1: for everyone. If everyone starts doing that, then that we 494 00:29:58,440 --> 00:30:00,360 Speaker 1: have problems. But you get out of the way, is 495 00:30:00,400 --> 00:30:04,320 Speaker 1: my point, all right, And let me finish with my 496 00:30:04,400 --> 00:30:07,960 Speaker 1: personal experience by saying, then a handful of sub three 497 00:30:08,160 --> 00:30:12,640 Speaker 1: marathons just under with a ten second walk break every 498 00:30:12,840 --> 00:30:18,440 Speaker 1: mile and then my PR two fifty four ten second 499 00:30:18,440 --> 00:30:21,160 Speaker 1: walk breaks every mile. And this was a really small 500 00:30:21,160 --> 00:30:25,120 Speaker 1: marathon that I actually ended up winning. So it's really small. 501 00:30:25,200 --> 00:30:27,120 Speaker 1: If you have a two fifty four, those marathoners know 502 00:30:27,360 --> 00:30:30,280 Speaker 1: that that time does not usually win a marathon by 503 00:30:30,320 --> 00:30:32,640 Speaker 1: any stretch. So super small. And it was also two 504 00:30:32,640 --> 00:30:36,160 Speaker 1: weeks after an iron Man, and so I went into 505 00:30:36,160 --> 00:30:39,360 Speaker 1: this marathon thinking I don't know what the body's gonna do, 506 00:30:40,560 --> 00:30:42,840 Speaker 1: and it gave me my fastest time and a huge 507 00:30:42,840 --> 00:30:48,680 Speaker 1: part of that was walk breaks for training and for racing. Now, yes, 508 00:30:48,720 --> 00:30:51,720 Speaker 1: I'm an experiment of one we are all different and 509 00:30:52,280 --> 00:30:54,760 Speaker 1: topic for another show about how often frequently you can 510 00:30:54,840 --> 00:30:56,680 Speaker 1: race and all that stuff. When you read an article 511 00:30:56,720 --> 00:30:59,320 Speaker 1: that says, here's exactly how many miles and you know 512 00:30:59,400 --> 00:31:03,400 Speaker 1: you can do races you can do, it's garbage. That 513 00:31:03,560 --> 00:31:05,280 Speaker 1: is like one of the worst articles you could ever 514 00:31:05,280 --> 00:31:08,080 Speaker 1: read is telling you exactly how many times and miles 515 00:31:08,120 --> 00:31:10,640 Speaker 1: and you know you can race. And we are so 516 00:31:10,760 --> 00:31:14,280 Speaker 1: different and so much as training and you know, genetics 517 00:31:14,280 --> 00:31:18,160 Speaker 1: and things like that. So to fifty four ten second 518 00:31:18,200 --> 00:31:22,560 Speaker 1: walk breaks. Now in truth. I did twenty four walk 519 00:31:22,600 --> 00:31:26,680 Speaker 1: breaks up until mile and then during this marathon, I 520 00:31:26,720 --> 00:31:31,680 Speaker 1: got to mile twenty four and the aid station person said, listen, 521 00:31:31,680 --> 00:31:36,160 Speaker 1: you're in second place, which shocked me. And they said, 522 00:31:37,280 --> 00:31:39,600 Speaker 1: and the number one the guys in first place right 523 00:31:39,640 --> 00:31:42,520 Speaker 1: now is really hurting. So mentally, I said, you know 524 00:31:42,560 --> 00:31:44,800 Speaker 1: what I'm I got two miles left, and I put 525 00:31:44,800 --> 00:31:46,960 Speaker 1: there I already had it. I did twenty four walk breaks. 526 00:31:47,080 --> 00:31:49,040 Speaker 1: I said, I'm going to run as hard as possible 527 00:31:49,400 --> 00:31:53,240 Speaker 1: and suffer for two miles and it worked. And actually 528 00:31:54,080 --> 00:31:56,760 Speaker 1: I saw the person ahead of me struggling about mile 529 00:31:57,440 --> 00:32:00,320 Speaker 1: and change. There was a huge turn where in front 530 00:32:00,320 --> 00:32:01,720 Speaker 1: of him, and I said, you know, I'm gonna sprint 531 00:32:01,760 --> 00:32:03,640 Speaker 1: by him. I'm just gonna hammer as hard as I can. 532 00:32:03,680 --> 00:32:05,840 Speaker 1: I can see Eason in pain, and we try to 533 00:32:05,840 --> 00:32:07,760 Speaker 1: break his spirit, and I'm gonna have to walk it 534 00:32:07,800 --> 00:32:09,560 Speaker 1: in because I'm gonna literally run as hard as I 535 00:32:09,560 --> 00:32:12,800 Speaker 1: can past him. And I did, and it broke his spirit. 536 00:32:12,880 --> 00:32:15,760 Speaker 1: And in the local paper after he said, you know, 537 00:32:15,800 --> 00:32:19,440 Speaker 1: when that dude blew me away, I gave up. So 538 00:32:19,480 --> 00:32:21,480 Speaker 1: that's a whole mental thing as well. We could talk 539 00:32:21,520 --> 00:32:27,120 Speaker 1: about uh for another show, but walk breaks they will 540 00:32:27,200 --> 00:32:31,880 Speaker 1: let you run longer distances. They will let you run 541 00:32:32,000 --> 00:32:37,280 Speaker 1: longer in just years, and when you start to do 542 00:32:37,320 --> 00:32:43,200 Speaker 1: them correctly in racing, they will let you go faster. 543 00:32:44,000 --> 00:32:48,160 Speaker 1: All right, let me totally pull it all together by 544 00:32:48,200 --> 00:32:51,720 Speaker 1: saying that Galway has changed his methodology. So the way 545 00:32:51,800 --> 00:32:54,440 Speaker 1: he if you go research his methods and they're all 546 00:32:54,440 --> 00:32:57,080 Speaker 1: great and see what you enjoy and work for you, 547 00:32:57,320 --> 00:33:00,880 Speaker 1: but he has different intervals for UH training and racing, 548 00:33:01,680 --> 00:33:04,680 Speaker 1: and that makes sense, especially for true beginners who are 549 00:33:04,720 --> 00:33:07,800 Speaker 1: really you know, UH pushing their fitness levels to run 550 00:33:07,840 --> 00:33:11,120 Speaker 1: longer distances. I'm someone who believes, though, I want my 551 00:33:11,120 --> 00:33:13,160 Speaker 1: body to be acclimated to the same exact thing. So 552 00:33:13,200 --> 00:33:15,680 Speaker 1: in other words, if I'm doing a ten second walk 553 00:33:15,680 --> 00:33:18,880 Speaker 1: break every mile in training, I pretty much want to 554 00:33:18,920 --> 00:33:21,960 Speaker 1: do that uh in racing as well. Or racing I 555 00:33:22,000 --> 00:33:25,240 Speaker 1: should say and do it in training, but I also 556 00:33:25,280 --> 00:33:27,640 Speaker 1: have done a lot of races, so as you progress, 557 00:33:28,760 --> 00:33:31,520 Speaker 1: the walk breaks will shorten. And let me just give 558 00:33:31,560 --> 00:33:34,840 Speaker 1: you a simple kind of way to do it, and 559 00:33:35,040 --> 00:33:37,440 Speaker 1: if you want to try it, there you go. When 560 00:33:37,480 --> 00:33:39,240 Speaker 1: I used to train clients, we would basically do a 561 00:33:39,240 --> 00:33:41,840 Speaker 1: sixty second, which is it seems like a long time 562 00:33:42,600 --> 00:33:44,800 Speaker 1: when you say it out loud, but when you're running 563 00:33:44,800 --> 00:33:47,680 Speaker 1: along distance, many times you're like, oh god, I'd like 564 00:33:47,720 --> 00:33:50,680 Speaker 1: another ninety seconds or thirty seconds or another minute whatever. 565 00:33:51,160 --> 00:33:55,640 Speaker 1: So you're gonna experiment, is my point. But the newer 566 00:33:55,680 --> 00:33:57,560 Speaker 1: you are, the longer your walk breaks you're gonna be, 567 00:33:57,920 --> 00:34:00,160 Speaker 1: and then you shorten them as you get stronger, as 568 00:34:00,200 --> 00:34:02,760 Speaker 1: you get faster. In my podcast on running one oh 569 00:34:02,800 --> 00:34:06,240 Speaker 1: one getting Started, that's how I got people running longer distances. 570 00:34:06,240 --> 00:34:08,719 Speaker 1: You are doing the Galloway method to start out, you're 571 00:34:08,760 --> 00:34:10,640 Speaker 1: like running for a minute or two, and then you're 572 00:34:10,680 --> 00:34:14,520 Speaker 1: walking for three, four five, and then you shorten the 573 00:34:14,560 --> 00:34:17,880 Speaker 1: walk intervals and lengthen the run and so the same 574 00:34:17,920 --> 00:34:21,840 Speaker 1: thing if you're utilizing this. In my methodology, I have 575 00:34:21,840 --> 00:34:24,040 Speaker 1: a book called the Marathon Method where I talk about this. 576 00:34:24,440 --> 00:34:29,279 Speaker 1: But I basically believe sixty seconds, seconds, thirty seconds, and 577 00:34:29,320 --> 00:34:32,759 Speaker 1: then maybe ten or fifteen. So you may run a 578 00:34:32,800 --> 00:34:36,200 Speaker 1: mile and you may walk sixty seconds. You may run 579 00:34:36,200 --> 00:34:39,160 Speaker 1: a mile and you may walk thirty seconds. You may 580 00:34:39,239 --> 00:34:41,640 Speaker 1: run a mile and you may walk ten to fifteen, 581 00:34:42,719 --> 00:34:46,880 Speaker 1: and the ten to fifteen you're walking, you know, moderate 582 00:34:47,000 --> 00:34:52,080 Speaker 1: too fast. But the thitter you are the faster your 583 00:34:52,080 --> 00:34:55,600 Speaker 1: heart rate goes down. That's the true test of fitness, 584 00:34:55,600 --> 00:34:57,880 Speaker 1: by the way, people and your heart rate one of 585 00:34:57,920 --> 00:35:01,040 Speaker 1: the true tests. How as you recover. That's why they 586 00:35:01,040 --> 00:35:04,160 Speaker 1: can put a microphone in a marathon winner's face right 587 00:35:04,200 --> 00:35:08,239 Speaker 1: after the race and he's hardly breathing right, super fit 588 00:35:08,320 --> 00:35:13,640 Speaker 1: to begin with, and then recover ridiculously quickly. So think 589 00:35:13,680 --> 00:35:16,600 Speaker 1: about it, Try it and you're running. It will make 590 00:35:16,680 --> 00:35:18,920 Speaker 1: running so much more enjoyable for so many of you, 591 00:35:19,160 --> 00:35:21,640 Speaker 1: especially as we get older. When I go out for 592 00:35:21,680 --> 00:35:23,520 Speaker 1: a six mile run now, and that's pretty much where 593 00:35:23,560 --> 00:35:25,520 Speaker 1: I'm gonna throw the walk breaks in five to six, 594 00:35:26,000 --> 00:35:28,239 Speaker 1: but I'll do it sometimes even in a three or 595 00:35:28,280 --> 00:35:33,600 Speaker 1: four because of all the reasons I outline, and especially 596 00:35:33,600 --> 00:35:36,200 Speaker 1: the arrhythmic thing I believe it and the mental part, 597 00:35:36,239 --> 00:35:38,560 Speaker 1: all of them come into play. It's more enjoyable for 598 00:35:38,600 --> 00:35:42,160 Speaker 1: me on so many levels, all right. So a mile 599 00:35:43,120 --> 00:35:46,520 Speaker 1: sixty walk, a mile forty five or thirty, a mile 600 00:35:46,600 --> 00:35:50,239 Speaker 1: ten or fifteen up to you experiment, the faster you are, 601 00:35:50,600 --> 00:35:54,600 Speaker 1: the shorter the walk breaks are going to be. The 602 00:35:54,640 --> 00:35:57,640 Speaker 1: more new you are to running, the longer they're going 603 00:35:57,719 --> 00:36:00,720 Speaker 1: to be. And that's fine, and it changes over time. 604 00:36:01,680 --> 00:36:04,880 Speaker 1: There you haven't. That was a lot. I've been waiting 605 00:36:04,880 --> 00:36:06,600 Speaker 1: to do this show because it's super important to me, 606 00:36:06,640 --> 00:36:09,480 Speaker 1: this whole topic, because I believe in this wholeheartedly and 607 00:36:10,080 --> 00:36:12,279 Speaker 1: I'm proof positive that it works as well as all 608 00:36:12,360 --> 00:36:15,200 Speaker 1: my clients over the years. You know, my book The 609 00:36:15,280 --> 00:36:18,239 Speaker 1: Micro Workout Plan has a handful of clients in their 610 00:36:18,239 --> 00:36:21,960 Speaker 1: success stories. And the one who started running at fifty 611 00:36:22,000 --> 00:36:24,000 Speaker 1: with me, who couldn't run a minute, who went on 612 00:36:24,040 --> 00:36:27,400 Speaker 1: to become and is still at in his sixties, you know, 613 00:36:27,520 --> 00:36:30,960 Speaker 1: sub four hour marathon or it was the run walk 614 00:36:31,040 --> 00:36:35,879 Speaker 1: that got us there. So it's a mental thing oftentimes. 615 00:36:36,960 --> 00:36:38,920 Speaker 1: And again, if you're a two thirty five marathon or 616 00:36:38,920 --> 00:36:41,839 Speaker 1: you're going tom you're an idiot at it. You don't 617 00:36:41,880 --> 00:36:45,279 Speaker 1: have to do it. Final point. I always had so 618 00:36:45,320 --> 00:36:48,840 Speaker 1: many final points when I won that marathon. Leave you 619 00:36:48,840 --> 00:36:50,799 Speaker 1: with this perfect way to wrap it up. The guy 620 00:36:50,800 --> 00:36:53,279 Speaker 1: who ended up getting third came up to me after 621 00:36:53,719 --> 00:36:58,319 Speaker 1: this is so perfect and he said, Dude, I was 622 00:36:58,400 --> 00:37:02,280 Speaker 1: behind you the whole way, and I saw you walking 623 00:37:02,920 --> 00:37:07,120 Speaker 1: every mile and I still couldn't catch you. And that's 624 00:37:07,160 --> 00:37:12,400 Speaker 1: the thing. Pretty much, ran six thirties, walk ten seconds 625 00:37:13,400 --> 00:37:16,359 Speaker 1: and ended up with the two fifty four. And when 626 00:37:16,400 --> 00:37:19,000 Speaker 1: you throw walk breaks in during a race, you'll notice 627 00:37:19,080 --> 00:37:21,440 Speaker 1: people don't get much far, they don't get far away 628 00:37:21,440 --> 00:37:24,080 Speaker 1: from you, and then at the later miles you're passing 629 00:37:24,120 --> 00:37:28,520 Speaker 1: them enough. I want to hear those of you who 630 00:37:29,000 --> 00:37:30,600 Speaker 1: I want to try it, do try it. Let me 631 00:37:30,680 --> 00:37:32,480 Speaker 1: know how it works for you. Those of you who 632 00:37:32,560 --> 00:37:35,399 Speaker 1: totally say, Tom, you're an idiot, Uh, let me know why, 633 00:37:36,440 --> 00:37:40,280 Speaker 1: let me know your reasoning. Uh, thank you for listening. Gosh. 634 00:37:40,280 --> 00:37:43,400 Speaker 1: I love these topics so much, and again, my goal 635 00:37:43,560 --> 00:37:45,440 Speaker 1: is to have you get the best results. That's it. 636 00:37:45,960 --> 00:37:48,440 Speaker 1: So I can take you being angry with me, saying 637 00:37:49,440 --> 00:37:51,719 Speaker 1: I'm not doing it. I'm gonna you can argue with me. 638 00:37:51,800 --> 00:37:56,040 Speaker 1: Those are the best discussions. And listen, that's what I'm 639 00:37:56,080 --> 00:37:59,480 Speaker 1: here for. Question me, and I'll give you the science, 640 00:37:59,520 --> 00:38:02,160 Speaker 1: and I'll give the anecdotal, and i'll give you the 641 00:38:02,160 --> 00:38:04,680 Speaker 1: the resume, right because all those things have to come 642 00:38:04,719 --> 00:38:07,279 Speaker 1: into play, all right, And listen to the show with 643 00:38:07,400 --> 00:38:09,880 Speaker 1: Dr Danielieherman if you have not, and I will be 644 00:38:10,040 --> 00:38:12,440 Speaker 1: having all of these people on again, Dr Daniel Lieherman 645 00:38:12,480 --> 00:38:14,919 Speaker 1: and I have to get Jeff Galaway back. Please rate 646 00:38:14,960 --> 00:38:17,600 Speaker 1: the show. If you have not rated the show. Rate 647 00:38:17,640 --> 00:38:21,040 Speaker 1: the show and subscribe to the podcast. So many great 648 00:38:21,200 --> 00:38:24,920 Speaker 1: guests coming up I have waiting and if you want 649 00:38:24,920 --> 00:38:28,240 Speaker 1: to reach out, Tom h Fit is Twitter and Instagram 650 00:38:28,280 --> 00:38:31,359 Speaker 1: Tom h Fit and go right to Fitness Disrupted dot 651 00:38:31,400 --> 00:38:34,200 Speaker 1: com to reach out to me through the website. Again, 652 00:38:34,280 --> 00:38:37,480 Speaker 1: I so appreciate you listening. I absolutely love what I 653 00:38:37,560 --> 00:38:41,040 Speaker 1: do and I hope that you understand that we have 654 00:38:41,800 --> 00:38:46,160 Speaker 1: three things that we control. How much we move what 655 00:38:46,200 --> 00:38:48,040 Speaker 1: we put into our mouths and our attitudes, and that 656 00:38:48,080 --> 00:38:51,960 Speaker 1: goes for everything with our health and wellness. How much 657 00:38:51,960 --> 00:38:54,040 Speaker 1: we move what we put into our mouths and our attitudes, 658 00:38:54,719 --> 00:38:58,120 Speaker 1: that's up to us. No one controls that but us, 659 00:38:58,719 --> 00:39:04,000 Speaker 1: and that is awesome. I'm Tom Holland this is Fitness Disrupted, 660 00:39:04,640 --> 00:39:12,400 Speaker 1: Believe in Yourself. Fitness Disrupted is a production of I 661 00:39:12,560 --> 00:39:16,319 Speaker 1: Heart Radio. For more podcasts from my Heart Radio, visit 662 00:39:16,360 --> 00:39:19,680 Speaker 1: the I heart Radio app, Apple Podcasts, or wherever you 663 00:39:19,760 --> 00:39:21,120 Speaker 1: listen to your favorite shows.