WEBVTT - YOU are a runner... here's how to get started and enjoy it 🏃 0:00:03.840 --> 0:00:08.920 Good everyone. I am sitting in the podcast studio with 0:00:09.200 --> 0:00:13.079 some very very sore legs. I did the four and 0:00:13.280 --> 0:00:16.200 a half k run for the Kids yesterday, which is 0:00:16.239 --> 0:00:20.160 a phenomenal run here in Melbourne over the Boulty Bridge 0:00:20.239 --> 0:00:25.280 through the tunnel. Nearly twenty thousand people participate in absolutely 0:00:26.760 --> 0:00:30.120 you know goosebump vibe. It was fantastic and most importantly, 0:00:30.120 --> 0:00:32.240 of course, it's raising money for the Good Friday Appeal 0:00:32.280 --> 0:00:35.400 in the Royal Children's Hospital. Truly beautiful event to be 0:00:35.440 --> 0:00:37.479 a part of and something that I loved and we'll 0:00:37.479 --> 0:00:42.720 definitely be doing again. But today's guest couldn't come. Well, 0:00:42.720 --> 0:00:44.519 perhaps it's come a week too late, or perhaps it's 0:00:44.560 --> 0:00:46.479 come twelve weeks too late, because I didn't do a 0:00:46.520 --> 0:00:48.360 whole lot of training. If I'm being honest, going into 0:00:48.400 --> 0:00:51.640 yesterday's run, I probably did six longest slow runs to 0:00:51.680 --> 0:00:53.800 get a few k's in the legs before the race, 0:00:54.200 --> 0:00:56.680 and I'm sure that isn't the ideal preparation, which we're 0:00:56.680 --> 0:00:58.000 going to find out today because we're going to talk 0:00:58.040 --> 0:01:00.800 to Lydier o'donald, who is one of us Alia's most 0:01:01.000 --> 0:01:04.520 well known running coaches. She's been a Nike running coach 0:01:04.560 --> 0:01:08.080 for the last thirteen years. She's got her own running 0:01:08.200 --> 0:01:11.440 app that is setting the world on fire, and I'm 0:01:11.480 --> 0:01:13.959 going to pick her brain about what I can do 0:01:14.120 --> 0:01:19.800 moving forward and as a runner or an aspiring runner. Basically, 0:01:19.800 --> 0:01:22.559 if you're looking for running tips at any level of running, 0:01:22.720 --> 0:01:25.000 make sure you stick around for that. And then I'm 0:01:25.040 --> 0:01:25.760 going to answer. 0:01:25.560 --> 0:01:29.200 This question, when we lose weight, what happens to the 0:01:29.240 --> 0:01:31.560 fat and where does it actually go? 0:01:32.040 --> 0:01:33.840 So let's get to that a little later on. I'm 0:01:33.840 --> 0:01:35.840 Sam Wood. This is the Woodlife. Let's get into it. 0:01:55.080 --> 0:01:59.040 So our guest today is a marathon runner, an ultra 0:01:59.080 --> 0:02:04.040 marathon runner, and a very very well credentialedren well known 0:02:04.120 --> 0:02:07.840 running coach, Lydia o'donald. Welcome to the wood Life. Thank 0:02:07.880 --> 0:02:10.000 you so much for joining us, Thank you for having me. 0:02:10.480 --> 0:02:12.960 I've got so many questions. My head is just spinning. 0:02:13.000 --> 0:02:15.480 Whether it's from people who just getting into running, or 0:02:15.480 --> 0:02:17.880 trying to do their first five k, or perhaps training 0:02:17.880 --> 0:02:20.920 for their first marathon. I don't really even know where 0:02:20.919 --> 0:02:23.600 to start. Let's start at the start. How did you 0:02:23.639 --> 0:02:26.760 get into longer distance running? How did it all start 0:02:26.800 --> 0:02:27.079 for you? 0:02:27.320 --> 0:02:30.120 Yeah, I started running when I was really young. I 0:02:30.240 --> 0:02:32.160 was one of those kids who just loved sport, did 0:02:32.360 --> 0:02:35.280 every sport I possibly could, and running was definitely something 0:02:35.400 --> 0:02:37.640 just that stuck with me. I think I didn't probably 0:02:37.680 --> 0:02:40.880 have the coordination skills for many other sports, so running 0:02:41.000 --> 0:02:44.320 just came quite naturally. So I started probably competing more 0:02:44.400 --> 0:02:47.160 seriously through high school. I had an incredible female coach 0:02:47.200 --> 0:02:48.880 who just kind of took me under your wing and 0:02:48.960 --> 0:02:51.760 was like, just enjoy it, has have fun doing it. 0:02:51.800 --> 0:02:54.040 Don't put pressure on yourself to be winning or running 0:02:54.080 --> 0:02:56.440 suit of times and paces. Just go out and have 0:02:56.520 --> 0:02:58.560 a good time. And so I had a really healthy 0:02:58.600 --> 0:03:01.320 relationship with running throughout my high school career. I had 0:03:01.440 --> 0:03:03.040 some really good friends that I ran with, and it 0:03:03.080 --> 0:03:05.840 was all just about being social and hanging out with them, really. 0:03:06.280 --> 0:03:09.200 And then when I was getting into my early twenties 0:03:09.320 --> 0:03:12.440 late teens, I started taking it a lot more seriously 0:03:12.480 --> 0:03:15.320 and started performing at a much higher level, and there 0:03:15.400 --> 0:03:17.120 was a lot more pressure put upon me, and so 0:03:17.240 --> 0:03:20.320 my relationship with running was quite turbulent through my early twenties. 0:03:20.320 --> 0:03:22.640 I think there were periods of time where I really 0:03:22.680 --> 0:03:25.400 loved it, and then definitely times through what I struggled 0:03:25.400 --> 0:03:27.880 a lot more I think in our sport, and we'll 0:03:27.880 --> 0:03:30.120 probably touch on the body image stuff a bit, but 0:03:30.200 --> 0:03:33.680 like thinking about and running, a lot of people believe 0:03:33.760 --> 0:03:35.000 that you have to be lean or you have to 0:03:35.040 --> 0:03:37.240 be light to be fast at running. And so a 0:03:37.240 --> 0:03:39.200 lot of that pressure came upon me where I was 0:03:39.240 --> 0:03:41.160 being told to lose a lot of weight and if 0:03:41.160 --> 0:03:42.720 I lost that much weight, I'd be able to run 0:03:42.880 --> 0:03:45.800 some mount faster. And yeah, it was pretty toxic environment 0:03:45.880 --> 0:03:47.240 for me to be in at that time. And so 0:03:47.760 --> 0:03:50.400 not only did I kind of form an unhealthy relationship 0:03:50.440 --> 0:03:53.520 with running, I also formed a pretty unhealthy relationship with myself. 0:03:53.600 --> 0:03:56.600 And yeah, probably took about five years to realize that 0:03:56.800 --> 0:03:59.400 it actually didn't matter what I looked like like it 0:03:59.440 --> 0:04:01.760 was long as I was fueling well and getting my 0:04:01.800 --> 0:04:04.560 training consistent, that's where performance was going to come. And 0:04:05.000 --> 0:04:07.240 so I battled with my body image for a while 0:04:07.280 --> 0:04:10.960 and fell down some disordered eating pathways, and once I 0:04:11.040 --> 0:04:13.960 kind of got quite unwell and quite circain, actually had 0:04:13.960 --> 0:04:16.800 some distructions my female with my female hormones. That's when 0:04:16.839 --> 0:04:19.120 I was like, Uh, this isn't right and I just 0:04:19.120 --> 0:04:21.040 want to love running for running and what it is. 0:04:21.120 --> 0:04:23.680 And once I had that kind of shift in my 0:04:23.839 --> 0:04:27.279 mindset around how I approached sport and running, I actually 0:04:27.279 --> 0:04:31.360 started performing so much better because it was more holistic, 0:04:31.440 --> 0:04:33.480 you know, I was actually tapping into how I felt. 0:04:34.040 --> 0:04:36.359 I wasn't trying to focus on just like being the 0:04:36.400 --> 0:04:38.920 best and making teams. It was like all of that 0:04:38.920 --> 0:04:42.520 comes as a byproduct of like actually just training consistently, 0:04:42.560 --> 0:04:46.000 and training consistently comes from eating well and looking after yourself. 0:04:46.040 --> 0:04:48.599 And I think touching on the mental health side of running, 0:04:48.600 --> 0:04:50.680 like it is a huge part of why I do 0:04:50.760 --> 0:04:52.640 what I do. Like I will get up and run 0:04:52.720 --> 0:04:55.039 every morning. You know, it's a non negotiable for me. 0:04:55.120 --> 0:04:58.200 It's something I do for my mental health. And like 0:04:58.440 --> 0:05:01.000 being a good runner and running fast just something I'm 0:05:01.080 --> 0:05:03.640 very privileged to have. Like I'm just lucky to be 0:05:03.680 --> 0:05:06.159 able to run those speeds and run those paces. But 0:05:06.560 --> 0:05:08.520 as long as I can just move my body in 0:05:08.560 --> 0:05:10.640 a healthy way, that that's the most important thing for me. 0:05:10.680 --> 0:05:12.960 And I've had my own mental health challenges and like 0:05:13.080 --> 0:05:15.960 using running not as the only tool, but as one 0:05:16.000 --> 0:05:17.760 of my tools to help me kind of battle through 0:05:17.800 --> 0:05:20.440 those has really helped as well. And I actually started 0:05:20.480 --> 0:05:23.800 a running community back in Auckland probably about ten years 0:05:23.839 --> 0:05:25.760 ago now called One Step, and it was all about 0:05:26.160 --> 0:05:28.839 bringing people together who were struggling with their mental health 0:05:28.880 --> 0:05:32.680 from anxiety or depression, people who may have never even 0:05:32.720 --> 0:05:35.520 thought about running and movement as a tool to help 0:05:35.880 --> 0:05:38.279 to get them together. And so we were getting people 0:05:38.360 --> 0:05:40.880 together once a week in different seties across New Zealand 0:05:40.880 --> 0:05:46.160 and Australia. And these people were really unhealthy in their mind, 0:05:46.200 --> 0:05:49.520 like they were really battling some really sad challenges and 0:05:49.720 --> 0:05:54.159 getting people together to share those lived experiences and do 0:05:54.240 --> 0:05:56.359 it through the form of movement. It was so powerful 0:05:56.440 --> 0:06:00.080 and it really showed me how amazing running can be 0:06:00.240 --> 0:06:02.800 for mental health. And yeah, like I said, it's not 0:06:03.160 --> 0:06:05.359 the only tool, and it shouldn't be your only tool 0:06:05.400 --> 0:06:07.840 to help your mental health, but it's pretty amazing. 0:06:08.000 --> 0:06:11.600 Yeah, I have seen similar benefits from my own fitness community. 0:06:11.640 --> 0:06:15.160 It's just it's often when people are not taking care 0:06:15.160 --> 0:06:17.800 of themselves physically. It's not a physical thing. You know 0:06:17.839 --> 0:06:21.000 that the source of the concern is an emotional thing 0:06:21.120 --> 0:06:23.280 or a psychological thing, or a family issue or a 0:06:23.320 --> 0:06:27.599 relationship issue, and it's wonderful when you can see them 0:06:27.600 --> 0:06:31.200 come together through a fitness aspect, but then help each 0:06:31.200 --> 0:06:34.279 other on so many other levels. And from a mental 0:06:34.320 --> 0:06:37.800 health perspective, I couldn't be a bigger advocate for what 0:06:37.839 --> 0:06:40.039 you're saying. Whether it's a five k or a fifteen 0:06:40.080 --> 0:06:43.400 K or twenty five k, there's something magic about it. 0:06:43.560 --> 0:06:47.360 Perfinitely. I think I'm a massive advocate for a running 0:06:47.400 --> 0:06:49.159 first thing in the morning, and I think. 0:06:49.000 --> 0:06:49.719 It may too. 0:06:49.800 --> 0:06:52.839 A part of it is because running is hard. Even 0:06:52.839 --> 0:06:54.919 at my level, running is hard, Like a lot of 0:06:54.960 --> 0:06:57.240 the runs I go on are challenging, and you go 0:06:57.320 --> 0:06:59.320 through periods of feeling good and bad and whatnot. But 0:06:59.800 --> 0:07:02.400 you overcome a challenge as soon as you wake up, 0:07:02.440 --> 0:07:03.720 you know, as soon as you get out there door 0:07:03.760 --> 0:07:05.919 and you start sweating and moving your body and you 0:07:05.960 --> 0:07:08.960 go through those challenging periods in a run, you come 0:07:09.080 --> 0:07:13.000 back feeling so like satisfied and confident in yourself. And 0:07:13.040 --> 0:07:16.720 I think society on the day, yeah, Sidy lacks confidence. 0:07:16.760 --> 0:07:19.600 We all lack confidence, but more particularly women, like they 0:07:19.640 --> 0:07:22.120 really do lack confidence from the world that we've grown 0:07:22.200 --> 0:07:24.880 up in. You know, So seeing women get out there 0:07:24.920 --> 0:07:28.160 in the morning, go for a run, gain confidence through that, 0:07:28.280 --> 0:07:31.040 and then take that confidence to the workplace, in other 0:07:31.080 --> 0:07:33.800 areas of their lives, Like, there is so much beauty 0:07:33.880 --> 0:07:36.640 in that, and that's why I really encourage. If it's 0:07:36.680 --> 0:07:39.160 not running for people, that's completely fine. I totally get 0:07:39.200 --> 0:07:41.600 not everyone is going to love it. Yeah, but whatever 0:07:41.680 --> 0:07:44.040 form of movement that is for you, like just doing 0:07:44.080 --> 0:07:46.400 that first thing in the morning, you get that sense 0:07:46.440 --> 0:07:49.600 of reward immediately and you get their confidence, which is 0:07:50.120 --> 0:07:51.080 something that we all lack. 0:07:51.640 --> 0:07:54.840 So so just just on that, whether you think there 0:07:54.920 --> 0:07:57.880 is or not, or whether you can admit it or not, 0:07:57.960 --> 0:08:00.720 there's a runner in all of us. So don't you 0:08:00.760 --> 0:08:03.640 know if you can run five hundred meters, there's a 0:08:03.720 --> 0:08:06.160 runner in you. Trust me, and you know, I'm not 0:08:06.200 --> 0:08:09.200 saying a marathon runner necessarily, and I'm not saying, you know, 0:08:09.520 --> 0:08:12.480 a two forty marathon runner in any of us perhaps, 0:08:12.480 --> 0:08:15.040 but there is a runner in all of us. And 0:08:15.080 --> 0:08:17.360 it's a great Whether you want to wake it up 0:08:17.480 --> 0:08:19.080 or not, there's a great thing to wake it up. 0:08:19.120 --> 0:08:23.360 How how do you encourage people to get into running? 0:08:23.600 --> 0:08:26.920 And typically what distance do you start with? Because five 0:08:27.000 --> 0:08:29.160 kilometers to some people it's nothing, five columns to some 0:08:29.240 --> 0:08:31.600 others is a long long way. And I totally have 0:08:31.680 --> 0:08:35.200 empathy and respect that what is your advice? 0:08:35.720 --> 0:08:38.840 Yeah, it's funny because so many people can't even say 0:08:38.880 --> 0:08:41.840 the word like that they are a runner or you know, 0:08:41.880 --> 0:08:44.720 we you refer to anybody that has any person has 0:08:44.760 --> 0:08:47.640 a body as an athlete, and so we call everyone athletes. 0:08:47.760 --> 0:08:50.160 And it's funny you see people tints up when you 0:08:50.160 --> 0:08:51.720 call them an athlete or even a runner. 0:08:51.800 --> 0:08:52.359 Uncomfortable. 0:08:52.600 --> 0:08:54.000 I know, I'm not a runner. I'm like, oh, but 0:08:54.160 --> 0:08:56.120 you run. They're like, yeah, I only run link two 0:08:56.200 --> 0:08:58.680 or three times a week, and I'm like, you're definitely 0:08:58.760 --> 0:09:01.600 a runner. Even run in your life. You're a runner. 0:09:02.040 --> 0:09:05.680 So just even getting people's like to be confident enough 0:09:05.720 --> 0:09:08.880 to accept that they are a runner is hard enough. 0:09:08.960 --> 0:09:11.160 But I think when we take it back and get 0:09:11.160 --> 0:09:13.920 people into running and really encourage them to go from 0:09:14.040 --> 0:09:16.880 say couch to five k. The five k distance is 0:09:16.920 --> 0:09:19.320 funny because I think it's one of those distances people 0:09:19.320 --> 0:09:21.760 throw out and they're like, oh, if I can run 0:09:21.800 --> 0:09:24.520 five k, then I'm a runner. And that's what people 0:09:24.559 --> 0:09:27.880 immediately think that they have to be striving for to 0:09:27.920 --> 0:09:30.200 be considered a runner. And then even like put their 0:09:30.280 --> 0:09:31.520 running shoes on and go out the door. 0:09:31.559 --> 0:09:37.760 That I don't know. And then when my dog made 0:09:37.760 --> 0:09:40.800 me run for time and my first cave was probably 0:09:40.840 --> 0:09:42.000 my slowest plant. 0:09:42.920 --> 0:09:43.760 Thank God for your dog. 0:09:44.360 --> 0:09:46.959 It was a great change running for time as many. 0:09:47.920 --> 0:09:50.319 So that's what I do really with people who want 0:09:50.320 --> 0:09:53.280 to get into running. I just strip back all expectations, 0:09:53.320 --> 0:09:55.600 strip back all the pressure, just say I don't care 0:09:55.920 --> 0:09:58.800 how fast or how far are you run. The best 0:09:58.800 --> 0:10:00.760 thing you can do if you want to build running 0:10:00.760 --> 0:10:03.360 into your life sustainably is give yourself the time and 0:10:03.400 --> 0:10:06.400 be patient with your body. Running is a really high 0:10:06.440 --> 0:10:08.800 impact sport and most of our bodies, if you haven't 0:10:08.840 --> 0:10:11.199 run before, our bodies are just not conditioned to it. 0:10:11.360 --> 0:10:13.800 So what a lot of people do is they throw 0:10:13.840 --> 0:10:15.920 themselves in the deep end. They say I'm going to 0:10:16.000 --> 0:10:17.960 run a five or ten or a half marathon because 0:10:18.000 --> 0:10:20.400 that's what the running world tells me I have to do, 0:10:20.640 --> 0:10:23.080 and then they give themselves eight weeks to do it, 0:10:23.120 --> 0:10:25.920 and then within eight weeks their bodies crumbled. They've had 0:10:25.960 --> 0:10:28.440 a really negative experience with running. They have a lot 0:10:28.440 --> 0:10:31.040 of negative connotations that come along with the word running, 0:10:31.360 --> 0:10:32.800 and they just never want to be part of that 0:10:32.880 --> 0:10:36.040 community ever again. And so what we try to do 0:10:36.120 --> 0:10:37.840 is just like pull it all back and be like 0:10:37.920 --> 0:10:40.559 take your time. If you can be building running into 0:10:40.559 --> 0:10:44.280 your life really slowly and be patient, then you will 0:10:44.360 --> 0:10:46.640 have a really sustainable relationship with running. 0:10:47.000 --> 0:10:50.240 So what is your advice to people if they are 0:10:50.320 --> 0:10:52.920 standing into running and they want to increase their distances 0:10:53.200 --> 0:10:56.320 regarding how many sessions a week would you sort of 0:10:56.600 --> 0:10:58.960 as a general rule do you think is best? 0:10:59.400 --> 0:11:02.520 I think for someone who is just getting started, it 0:11:02.559 --> 0:11:04.959 depends on their life and how much they want to 0:11:04.960 --> 0:11:06.960 commit to the training too, because there's no point me 0:11:07.040 --> 0:11:09.080 sitting here and being like, go and run five times 0:11:09.120 --> 0:11:11.160 a week when they've got lots of children or they've 0:11:11.160 --> 0:11:12.840 got a really busy work life and they just can't 0:11:12.880 --> 0:11:15.560 fit it in. So ideally like starting with two to 0:11:15.640 --> 0:11:19.920 three runs a week, I think that's really like achievable 0:11:19.960 --> 0:11:22.080 for a lot of people. And when you're starting off, 0:11:22.120 --> 0:11:24.840 you know, ten to twenty minute runs, breaking them into 0:11:24.880 --> 0:11:28.880 walk runs is really good, Like, I think giving that variety. 0:11:29.040 --> 0:11:31.160 So I wouldn't just say to someone I'll just run 0:11:31.200 --> 0:11:33.240 ten to twenty minutes three times a week, because that's 0:11:33.280 --> 0:11:36.280 so boring and that's like not how to build like 0:11:36.320 --> 0:11:39.400 a fun relationship with running, so we want to give variety. 0:11:39.480 --> 0:11:42.360 So usually in those three sessions, one of those sessions 0:11:42.440 --> 0:11:45.079 might be like a walk run, depending on how they 0:11:45.080 --> 0:11:46.920 feel and they can play with the numbers. It might 0:11:46.960 --> 0:11:49.160 be lamp post a lamp post. It might be one 0:11:49.160 --> 0:11:52.040 minute on one minute walking, whatever feels right for them. 0:11:52.200 --> 0:11:54.400 And then I usually get all my athletes, no matter 0:11:54.400 --> 0:11:57.920 what level they're at, to do strideouts, which are essentially 0:11:58.000 --> 0:12:00.439 like a sprint, but not one hundred percent, so around 0:12:00.480 --> 0:12:03.440 that seventy five to eighty percent of full effort just 0:12:03.480 --> 0:12:05.720 to get their legs used to turning over a bit 0:12:05.800 --> 0:12:08.600 quicker than just a jog. So usually it might be 0:12:08.679 --> 0:12:10.880 like a ten or twenty minute run walk, and then 0:12:10.960 --> 0:12:15.120 maybe five ten second stride outs, which shouldn't be like 0:12:15.200 --> 0:12:16.920 killing you, like you shouldn't be getting to the end 0:12:16.960 --> 0:12:18.760 of the even having to fall on the floor. You 0:12:18.800 --> 0:12:20.880 will feel tired, but you should be able to kind 0:12:20.880 --> 0:12:22.760 of give it a few minutes and then go again. 0:12:23.280 --> 0:12:25.800 And then the second session might be a speed workout, 0:12:25.840 --> 0:12:28.640 so we might break that down initially like four hundred 0:12:28.679 --> 0:12:31.400 meter repeats, which sounds like it should be a fast workout, 0:12:31.400 --> 0:12:33.600 but for a beginner four hundred meters are still a 0:12:33.640 --> 0:12:35.840 long way, so just keeping that at like a steady, 0:12:36.160 --> 0:12:38.320 steady pace, or it might be based off time, so 0:12:38.720 --> 0:12:40.720 it might be going do a two minute effort and 0:12:40.760 --> 0:12:43.440 then give yourself to two to three minutes to recover. 0:12:44.000 --> 0:12:48.080 When we say regarding going to track, yeah. 0:12:48.040 --> 0:12:50.320 Running tracks can be quite intimidating for a lot of people. 0:12:50.440 --> 0:12:52.760 So even just getting on an over a forty fields 0:12:52.840 --> 0:12:54.880 like a good way to kind of not feel like 0:12:55.160 --> 0:12:58.320 you're a full athlete or a full runner, trigging yourself 0:12:58.360 --> 0:13:01.680 into the coming one. So yeah, speed sessions are good 0:13:01.720 --> 0:13:03.960 fluctuating that heart rate, so getting the heart rate quite 0:13:04.040 --> 0:13:06.560 high and then giving yourself that time to recover. The 0:13:06.559 --> 0:13:08.960 fittery you get over time, the less recovery will give 0:13:09.000 --> 0:13:11.840 you your heart rate will just recover a lot quicker, and 0:13:11.880 --> 0:13:14.480 then the third session is kind of that like long run. 0:13:14.640 --> 0:13:16.840 So for a beginner, we might be getting you to 0:13:16.880 --> 0:13:19.320 go out for thirty minutes or even forty minutes, but 0:13:19.520 --> 0:13:21.920 half of that time you're walking, and it's just getting 0:13:22.000 --> 0:13:25.000 used to time on feet. So at my feet thirty 0:13:25.080 --> 0:13:27.800 or forty minutes run walking, and the first week you 0:13:27.880 --> 0:13:30.480 might be doing fifty percent of it running fifty percent 0:13:30.520 --> 0:13:32.280 of it walking. The second week you might go up 0:13:32.280 --> 0:13:35.560 to sixty percent running forty percent walking. Within about six 0:13:35.640 --> 0:13:38.480 weeks is my aim to get people consistently running for 0:13:38.559 --> 0:13:41.600 about thirty to forty maybe forty five minutes, which for 0:13:41.640 --> 0:13:43.679 some people is five k some people might be a 0:13:43.679 --> 0:13:46.320 little bit longer. And so six weeks is a really 0:13:46.320 --> 0:13:49.320 good amount of time to give yourself to time to 0:13:49.320 --> 0:13:52.200 get used to being in a structured program, getting used 0:13:52.200 --> 0:13:54.079 to putting your shoes on and going out the door, 0:13:54.080 --> 0:13:56.600 getting used to the impact of running. And then after 0:13:56.640 --> 0:13:58.680 six weeks is when you kind of look at it more. 0:13:58.720 --> 0:14:01.840 I would say serious running program, which might be like 0:14:01.880 --> 0:14:03.959 an eight week training program to build up to say 0:14:04.000 --> 0:14:07.680 tink or a Tink race, or whatever whatever your goal 0:14:07.760 --> 0:14:10.640 might be. But for those longer distances like halves and 0:14:10.679 --> 0:14:13.160 full marathons, I would say you want to be running 0:14:13.160 --> 0:14:15.360 for at least a year before you start building into 0:14:15.360 --> 0:14:18.280 those longer distances. I know people definitely put them on 0:14:18.320 --> 0:14:20.280 the bucket list. I just want to run a marathon 0:14:20.320 --> 0:14:22.920 just to run the marathon, and that's totally fine if 0:14:22.920 --> 0:14:25.240 that's what people want to do, I just don't encourage it. 0:14:25.280 --> 0:14:27.600 As a coach. Because my goal at the end of 0:14:27.600 --> 0:14:30.280 the day is to make people love running and enjoy 0:14:30.320 --> 0:14:32.600 it and want to do it forever, not just take 0:14:32.600 --> 0:14:34.480 it off the bucket list and then never do it again. 0:14:35.200 --> 0:14:38.280 I love that the slow run can be walking and jogging, 0:14:38.400 --> 0:14:41.120 but you don't have to be running that PB pace 0:14:41.320 --> 0:14:43.400 every weekend. In fact, that'll put a fair bit of 0:14:43.440 --> 0:14:46.000 toll on your body and you probably won't enjoy your 0:14:46.040 --> 0:14:49.440 running as much. And I've experienced that myself. That long 0:14:49.720 --> 0:14:52.560 slow run where I'm almost oblivious to how far I've 0:14:52.560 --> 0:14:54.720 gone on what pace I was running at, but I 0:14:54.800 --> 0:14:56.520 know how long I was gone for because I kind 0:14:56.520 --> 0:14:58.400 of looked at my watch, whether I wasn't even timing 0:14:58.400 --> 0:15:02.080 it or heart rating it or anything, is the most enjoyable, 0:15:02.840 --> 0:15:06.200 and I sort of crave those sessions. I'd really look 0:15:06.240 --> 0:15:07.800 forward to that long side run now. 0:15:07.960 --> 0:15:10.360 It's so good it is, and a lot of runners 0:15:10.440 --> 0:15:12.120 kind of get caught up and trying to run as 0:15:12.120 --> 0:15:15.000 fast as they possibly can all the time without the 0:15:15.240 --> 0:15:19.080 I guess experience and knowledge of periodization, which is so 0:15:19.160 --> 0:15:22.120 important in any sport, in any physical activity that you do, 0:15:22.160 --> 0:15:25.080 you need to periodise you're training, not just across I 0:15:25.080 --> 0:15:27.160 guess a training block, but even within a week, you 0:15:27.240 --> 0:15:29.640 definitely have to look at days where you're taking it easy, 0:15:29.760 --> 0:15:32.200 resting recovery so that you can make the most out 0:15:32.240 --> 0:15:34.480 of your hard session. So if I was going out 0:15:34.480 --> 0:15:36.880 and running race pace for my long runs on the weekends, 0:15:37.080 --> 0:15:39.560 when it actually came to my quality speed session where 0:15:39.600 --> 0:15:41.680 I actually wanted to make a lot of speed gains, 0:15:41.920 --> 0:15:44.280 I wouldn't be able to execute that session as well 0:15:44.320 --> 0:15:46.280 as I could if I had, you know, if I 0:15:46.320 --> 0:15:49.000 hadn't gone and smashed myself in my long run, If 0:15:49.000 --> 0:15:51.240 that makes sense. So period days and your training throughout 0:15:51.240 --> 0:15:53.680 the week, making sure that there is purpose behind every 0:15:53.680 --> 0:15:56.360 session you're doing. There is purpose behind the long run, 0:15:56.400 --> 0:16:01.240 building endurance and aerobic fitness. Purpose behind your speed session. 0:16:01.280 --> 0:16:04.200 It's your anaerobic fitness and getting your heart rate really high. 0:16:04.360 --> 0:16:07.640 There's purpose behind your easy runs. So although I run 0:16:07.800 --> 0:16:11.040 every day, there's days where I go really slow. You know, 0:16:11.120 --> 0:16:13.920 I'm pulling the pace right back. It's nowhere near my pace, 0:16:14.320 --> 0:16:16.640 my race pace. I wouldn't even hit my race pace 0:16:16.720 --> 0:16:19.680 in long runs ever. Really, maybe a few weeks out 0:16:19.680 --> 0:16:22.200 for a marathon, I'll test the marathon pace and some 0:16:22.280 --> 0:16:25.840 of the long run sessions, but barely ever. But knowing 0:16:25.880 --> 0:16:28.120 this purpose behind it all, you know. And that's why 0:16:28.160 --> 0:16:30.440 I think having a goal and a training program to 0:16:30.480 --> 0:16:33.560 work towards that goal is so beneficial, because without that 0:16:33.680 --> 0:16:36.000 knowledge and that structure, you do just think you have 0:16:36.040 --> 0:16:37.960 to go out there and run as fast as you 0:16:38.000 --> 0:16:41.520 possibly can every day to get better. And it's not sustainable. 0:16:41.600 --> 0:16:44.040 And there's a lot more science to it than people realize. 0:16:44.120 --> 0:16:47.160 Is that periodization of volume, when to ramp it up, 0:16:47.200 --> 0:16:52.360 when to back it off. Actually scheduled recovery runs or 0:16:52.360 --> 0:16:55.120 recovery sessions. What do you do for recovery? 0:16:55.520 --> 0:16:58.480 Yeah, I think it really depends on what training block 0:16:58.520 --> 0:17:01.440 them in. If I am in a marathon training block, 0:17:01.520 --> 0:17:04.359 I'm super focused and serious and I'll do all the 0:17:04.400 --> 0:17:07.840 little one percent is to improve recovery and improve performance. 0:17:07.880 --> 0:17:10.920 So I'm pretty ain't all about my sleep. I will 0:17:10.960 --> 0:17:12.639 sleep a lot, Like I'm pretty much going to be 0:17:12.640 --> 0:17:14.760 at nine o'clock every night. I wake up pretty early, 0:17:14.800 --> 0:17:16.880 but at least eight to nine hours sleep every night. 0:17:16.960 --> 0:17:19.200 It's amazing. If you've done that long run in the morning, 0:17:19.480 --> 0:17:21.800 now it comes to eight o'clock and be like, oh 0:17:21.800 --> 0:17:23.120 my god, I'm totally white. 0:17:23.000 --> 0:17:25.720 Totally, and I think during a marathon block, I will 0:17:26.320 --> 0:17:28.119 make sure that I have time to nap throughout the 0:17:28.200 --> 0:17:34.439 day as well, so sleeper is like long sleeps. I 0:17:34.440 --> 0:17:36.120 think training for rais is one of the best things, 0:17:36.160 --> 0:17:37.840 because you do you have to be super selfish and 0:17:37.880 --> 0:17:39.919 you make all these decisions that are really right for 0:17:40.000 --> 0:17:43.280 you in the moment. Fuel nutrition, like really making sure 0:17:43.320 --> 0:17:46.119 you're eating enough. I think a lot of people are 0:17:46.320 --> 0:17:49.760 underfueling and not consuming enough calories for how much they're burning. 0:17:49.760 --> 0:17:52.359 I think a lot of people when they start running, 0:17:52.400 --> 0:17:54.160 they just think that they should be eating what they've 0:17:54.200 --> 0:17:57.639 always eaten, not realizing the energy output has increased so 0:17:57.760 --> 0:17:59.880 much that they actually need to eat so much more 0:17:59.840 --> 0:18:02.879 to make sure that their body is imbalanced. So I 0:18:02.960 --> 0:18:05.399 eat a lot of food. I eat a lot of 0:18:05.400 --> 0:18:08.960 carp hydrates. I've definitely had my own challenges and battles 0:18:08.960 --> 0:18:11.680 with different diets and trying different things, and I think 0:18:11.680 --> 0:18:13.800 it took me to about twenty eight to realize like 0:18:13.880 --> 0:18:16.240 what actually worked for my body and what I needed 0:18:16.280 --> 0:18:18.760 to consume to make sure I could execute training well 0:18:18.800 --> 0:18:21.560 and perform well. And I'm stoked that I now know 0:18:21.640 --> 0:18:23.879 that I just wish I probably knew earlier. I do 0:18:23.960 --> 0:18:26.720 a lot of strength work, which it might sound weird 0:18:26.760 --> 0:18:29.640 that it is recovery, but I make sure that you know, 0:18:29.920 --> 0:18:32.320 everything I do outside of running is going to compliment 0:18:32.359 --> 0:18:34.560 my running. So when I go to the gym, it 0:18:34.640 --> 0:18:37.560 isn't about getting my heart rate up and smashing myself 0:18:37.600 --> 0:18:40.080 in the gym. So I do pretty heavy lifting, and 0:18:40.119 --> 0:18:44.280 it's all really specific to running. So like deadlifting, squatting, lunching, 0:18:44.880 --> 0:18:48.680