1 00:00:00,080 --> 00:00:03,760 You're listening to episode 215 of the Marathon Running Podcast. 2 00:00:03,760 --> 00:00:06,360 In this episode, we're going to talk about the different energy 3 00:00:06,360 --> 00:00:08,800 systems you use for different runs. 4 00:00:16,440 --> 00:00:19,360 This is the Marathon Running Podcast by Letty and Ryan from 5 00:00:19,360 --> 00:00:22,160 We Got the Runs. Join us in our running community 6 00:00:22,160 --> 00:00:25,800 for weekly content that is motivational, educational, and 7 00:00:25,800 --> 00:00:28,840 inspirational, and that the Marathon Running Podcast take 8 00:00:28,840 --> 00:00:31,880 you from the starting line to the finish line and beyond. 9 00:00:37,320 --> 00:00:40,600 Hey runners, and welcome to episode 215. 10 00:00:40,720 --> 00:00:43,280 My name is Letty. I am your only host today. 11 00:00:43,400 --> 00:00:46,320 The reason being it's summertime and I'm currently traveling with 12 00:00:46,320 --> 00:00:48,600 the kids. Ryan had to stay behind. 13 00:00:48,760 --> 00:00:50,120 He couldn't get the days off work. 14 00:00:50,120 --> 00:00:53,560 So unfortunately for him, he's not joining in on all the fun. 15 00:00:53,760 --> 00:00:58,000 If you want to see where we're due, where we are, and what 16 00:00:58,000 --> 00:01:02,840 we're doing, you can follow us on Instagram or YouTube where we 17 00:01:02,840 --> 00:01:05,880 are posting plenty of stuff weekly. 18 00:01:06,360 --> 00:01:09,000 So anyway, let's make this short and sweet. 19 00:01:09,000 --> 00:01:11,960 In this week's episode, we have a guest that we've had on 20 00:01:11,960 --> 00:01:15,760 multiple times because we love his logical thinking and all 21 00:01:15,760 --> 00:01:18,520 that stuff. It is coach Chris Knighton who 22 00:01:18,520 --> 00:01:21,920 talks to us about the different energy systems that we use when 23 00:01:21,920 --> 00:01:25,040 we do various types of friends. So, for example, when we run a 24 00:01:25,040 --> 00:01:30,120 5K, do we run the same way as we do when we run a marathon? 25 00:01:30,120 --> 00:01:32,840 Do we use the aerobic system or not? 26 00:01:33,240 --> 00:01:36,800 And there will be some surprises because while 5K's are not my 27 00:01:36,800 --> 00:01:40,120 favorites and they feel like I'm running anaerobically, in this 28 00:01:40,120 --> 00:01:42,120 conversation I learned that I'm not. 29 00:01:42,720 --> 00:01:46,560 However, since I'm not running anaerobically for the 5K 30 00:01:46,560 --> 00:01:49,040 distance and I'm not really planning on running any shorter 31 00:01:49,040 --> 00:01:53,120 distances, why is it so important to train the aerobic 32 00:01:53,120 --> 00:01:55,040 system? I'm sorry, the anaerobic system? 33 00:01:55,160 --> 00:01:57,320 Who? It's a lot, but this stuff is 34 00:01:57,320 --> 00:02:00,160 important, guys, because even if we're not looking to PR in the 35 00:02:00,160 --> 00:02:03,520 marathon distance, it helps to know things, right? 36 00:02:03,520 --> 00:02:06,600 Knowledge is power, so if we're armed with knowledge of why 37 00:02:06,600 --> 00:02:08,639 we're doing certain things, we're more likely to do them. 38 00:02:08,800 --> 00:02:12,120 I know I'll be more likely to do speed work for my next marathon 39 00:02:12,360 --> 00:02:15,760 training cycle, which would be starting right now anyway. 40 00:02:15,760 --> 00:02:19,200 So without making this enter any longer than it needs to be, I'm 41 00:02:19,200 --> 00:02:21,480 now going to play my conversation with Coach Chris 42 00:02:21,480 --> 00:02:27,040 Knighton. All right, so I'm back on with 43 00:02:27,040 --> 00:02:29,360 Coach Chris Knight. And Chris, thank you so much for 44 00:02:29,360 --> 00:02:31,920 coming on. Hi Letty, thanks for having me 45 00:02:31,920 --> 00:02:33,160 on again. I'm always happy to be on your 46 00:02:33,160 --> 00:02:34,800 show. Of course, yeah. 47 00:02:34,800 --> 00:02:37,560 And today we are going to talk about the different energy 48 00:02:37,560 --> 00:02:40,960 systems for different distances. And I guess mainly that would be 49 00:02:41,240 --> 00:02:45,600 aerobic and aerobic systems that we use for certain runs. 50 00:02:45,600 --> 00:02:50,160 So maybe we can start out by with the definition of what all 51 00:02:50,160 --> 00:02:52,840 this event means. Yeah, sure. 52 00:02:53,040 --> 00:02:57,720 So without getting too complicated with this, basically 53 00:02:57,720 --> 00:03:00,920 there's there's three different energy systems that our body can 54 00:03:00,920 --> 00:03:05,280 use for fugal. To put it in not so technical 55 00:03:05,280 --> 00:03:08,600 terms, you can think of an immediate energy system, a short 56 00:03:08,600 --> 00:03:11,920 term energy system and a long term energy system. 57 00:03:12,720 --> 00:03:16,520 To get a little bit more technical with what this is, 58 00:03:17,440 --> 00:03:20,960 essentially we use a, a substance in our body called ATP 59 00:03:20,960 --> 00:03:24,680 that triggers any movement in our body, any kind of muscle 60 00:03:24,680 --> 00:03:28,200 contractions. And ATP can be created in three 61 00:03:28,200 --> 00:03:31,840 different ways. There's one system, which is our 62 00:03:31,840 --> 00:03:34,520 immediate energy system. It's the, it's the amount of 63 00:03:34,520 --> 00:03:39,560 energy that's just stored in, in our body that's ready to act at 64 00:03:39,560 --> 00:03:41,520 any moment. It's, it's basically, if you 65 00:03:41,520 --> 00:03:45,600 think about it, like if, you know, if I was, if I was the 66 00:03:45,600 --> 00:03:48,520 caveman and the, and the tiger jumped out at me, you know, I'd 67 00:03:48,520 --> 00:03:50,840 be able to, I'd be able to jump and Sprint away really fast. 68 00:03:50,960 --> 00:03:54,320 That energy is always stored within my body and is 69 00:03:54,320 --> 00:04:00,600 immediately accessible. That energy, it doesn't take any 70 00:04:00,600 --> 00:04:03,040 oxygen to use. It's just stored readily 71 00:04:03,040 --> 00:04:05,560 available. It's available not for a lot of 72 00:04:05,560 --> 00:04:07,400 time though. Like you can Sprint all out for, 73 00:04:07,760 --> 00:04:10,080 I don't know, 10 seconds or something, and then you run out 74 00:04:10,080 --> 00:04:14,280 of that energy system. The cool thing about that 75 00:04:14,280 --> 00:04:17,839 immediate term energy system is there's not really any negative 76 00:04:17,839 --> 00:04:20,800 effects to our body on it. Like you could Sprint really 77 00:04:20,800 --> 00:04:23,840 fast for 510 seconds, let's say like 5 seconds, and not really 78 00:04:23,840 --> 00:04:26,440 have any residual fatigue or anything after it. 79 00:04:28,040 --> 00:04:31,760 If you were to try to run really fast beyond let's say 5 seconds, 80 00:04:31,920 --> 00:04:37,640 then you start going into more of a intermediate term energy 81 00:04:37,640 --> 00:04:40,480 system. I believe this is called the 82 00:04:40,880 --> 00:04:43,560 like colic energy system, but I'll leave that for the 83 00:04:43,560 --> 00:04:47,160 biologists. Get more detailed in this is 84 00:04:47,160 --> 00:04:50,280 what this is when you start to feel lactic acid. 85 00:04:50,280 --> 00:04:56,400 So if you Sprint for a long time and for a long time and 86 00:04:56,400 --> 00:05:01,160 sprinting is, is actually like let's say 10 / 10 seconds, 87 00:05:01,640 --> 00:05:05,840 you're really going to start to build up that sensation of 88 00:05:05,840 --> 00:05:09,920 lactic acid. This is one of the the 89 00:05:09,920 --> 00:05:15,040 byproducts of the glycolic energy system where your body is 90 00:05:15,040 --> 00:05:19,320 fueling itself through, through a chemical reaction in your body 91 00:05:19,880 --> 00:05:24,960 that is not powered by oxygen to provide you with a, a tremendous 92 00:05:24,960 --> 00:05:30,240 amount of energy. But you can only draw upon the 93 00:05:30,240 --> 00:05:36,280 short term energy system for about 30 seconds to a minute 94 00:05:36,600 --> 00:05:41,200 until your body is just totally going to collapse, you know, So 95 00:05:41,200 --> 00:05:43,120 like you think about sprinting all out. 96 00:05:43,120 --> 00:05:46,640 You could, you could Sprint for like 5 seconds, you'd be OK, not 97 00:05:46,640 --> 00:05:48,720 really feel anything. You tried to Sprint for like 30 98 00:05:48,720 --> 00:05:52,680 seconds, You'd be pretty wrecked after that. 99 00:05:54,400 --> 00:05:57,560 But then we have what for distance runners is really the 100 00:05:57,560 --> 00:06:02,240 most, the most useful energy system is the one that we use 101 00:06:02,240 --> 00:06:05,240 pretty much 99% of the time and that's the long term energy 102 00:06:05,240 --> 00:06:07,040 system. This is really the, the aerobic 103 00:06:07,080 --> 00:06:13,080 energy system and this is powering our movements through 104 00:06:14,200 --> 00:06:17,720 aerobic metabolism essentially, you know, breathing in oxygen 105 00:06:17,720 --> 00:06:20,400 and then through the, the magical processes that our body 106 00:06:20,480 --> 00:06:23,840 transfer you that oxygen through our veins, through our 107 00:06:23,840 --> 00:06:28,960 capillaries into our muscles and powering our our muscles and 108 00:06:28,960 --> 00:06:31,800 movements through that aerobic system. 109 00:06:32,840 --> 00:06:38,560 Oxygen has the power to make us move for for hours on end. 110 00:06:38,840 --> 00:06:42,840 It's essentially unlimited. And how long we can move through 111 00:06:42,840 --> 00:06:48,120 the the, the power of the oxygen system, the aerobic system, and 112 00:06:49,720 --> 00:06:52,640 hopefully without getting too sciency, those are kind of the 113 00:06:52,640 --> 00:06:55,520 three different energy systems we can rely on as runners. 114 00:06:56,840 --> 00:07:01,000 OK, perfect. So then just to to remind us the 115 00:07:01,600 --> 00:07:05,920 acronyms ATPPC, what does that stand for? 116 00:07:06,440 --> 00:07:11,920 Yeah. So ATP and phosphocreatine some. 117 00:07:11,920 --> 00:07:15,120 So sometimes this is called the phosphogen system. 118 00:07:15,600 --> 00:07:20,200 And essentially this is the this this energy that's stored within 119 00:07:20,200 --> 00:07:24,360 our body at all times that we can use immediately and it 120 00:07:24,360 --> 00:07:26,720 functions without the use of oxygen. 121 00:07:26,880 --> 00:07:30,120 So this is like, you know, if you're just out and on a run and 122 00:07:30,120 --> 00:07:33,360 all of a sudden a dog starts, starts chasing you and you get 123 00:07:33,360 --> 00:07:35,920 freaked out and then you can Sprint really fast for like 5 to 124 00:07:35,920 --> 00:07:39,640 10 seconds. That's you drawing upon the the 125 00:07:40,160 --> 00:07:43,560 phosphogen system in your body or the ATP and phosphocreatine 126 00:07:44,920 --> 00:07:48,360 power system in your body. OK, Chris, how do you think I 127 00:07:48,360 --> 00:07:51,760 should approach this best? Yeah. 128 00:07:52,720 --> 00:07:58,360 So I think as as distance runners, we think about the 129 00:07:58,360 --> 00:08:03,520 different events that we do and all of these systems play a 130 00:08:03,520 --> 00:08:09,120 role, but they play a role in different percentages, let's 131 00:08:09,120 --> 00:08:14,000 say. So of the three main, the three 132 00:08:14,000 --> 00:08:16,320 energy systems that I just described, there's the the 133 00:08:16,320 --> 00:08:19,680 immediate energy system, which is this ATPPC system. 134 00:08:20,040 --> 00:08:23,960 There's the short term energy system, which is the glycolic 135 00:08:23,960 --> 00:08:25,560 system. This is what produces lactic 136 00:08:25,560 --> 00:08:30,760 acid and causes us to to rig up after sprinting really fast for 137 00:08:30,880 --> 00:08:34,400 let's say 30 seconds, but provides tremendous power for 138 00:08:34,400 --> 00:08:37,760 that short 30 seconds. And then there's the long term 139 00:08:37,760 --> 00:08:40,240 energy system, which is the aerobic system. 140 00:08:40,240 --> 00:08:46,440 And this can provide, you know, hours of energy and, and power. 141 00:08:47,040 --> 00:08:52,440 However, it's, you know, you're not this, this is the aerobic 142 00:08:52,440 --> 00:08:54,640 system. It's it's not as fast, it's not 143 00:08:54,640 --> 00:08:57,840 as powerful, but it's consistent for for a long period of time. 144 00:08:59,680 --> 00:09:05,200 So when we run, we're we're always really kind of using all 145 00:09:05,200 --> 00:09:08,480 three of these, but we're primarily using our long term 146 00:09:08,480 --> 00:09:10,560 energy system. We're using the aerobic energy 147 00:09:10,560 --> 00:09:14,800 system. So if you were to search online, 148 00:09:15,440 --> 00:09:20,080 a simple question, you know how aerobic verse anaerobic is. 149 00:09:20,080 --> 00:09:23,160 Let's say the marathon. You're going to come up with 150 00:09:23,160 --> 00:09:26,320 different charts and this is somewhat going to vary from 151 00:09:26,320 --> 00:09:33,080 athlete to athlete, but the marathon is basically 98% 152 00:09:33,680 --> 00:09:42,080 aerobic and like 2% anaerobic. So as marathon runners, we're 153 00:09:42,080 --> 00:09:45,040 really just relying on the aerobic system, the anaerobic 154 00:09:45,040 --> 00:09:49,920 energy system, that sprinting power that you can get plays a 155 00:09:49,920 --> 00:09:52,600 very small role in your overall performance. 156 00:09:54,240 --> 00:09:56,680 If we would go down to shorter distances, like let's say the 157 00:09:56,680 --> 00:10:01,920 5K, the 5K is maybe about 90% aerobic. 158 00:10:02,600 --> 00:10:08,960 So it's still primarily aerobic. It's, it's, you know, compared 159 00:10:08,960 --> 00:10:12,760 to an all out Sprint for 30 seconds, the 5K is 90% using the 160 00:10:12,760 --> 00:10:17,480 aerobic system, but it's maybe about 10% using the anaerobic 161 00:10:17,720 --> 00:10:19,520 system as well. Because you know, for us 162 00:10:19,520 --> 00:10:22,520 distance runners, the 5K does feel very fast for us and we are 163 00:10:22,520 --> 00:10:25,040 starting to build up lactic acid towards the end of it. 164 00:10:25,040 --> 00:10:29,800 But it's primarily aerobic and we don't go too deep into the 165 00:10:29,800 --> 00:10:34,400 lactic systems. If we go even shorter distances, 166 00:10:34,400 --> 00:10:38,040 like the one mile run, the one mile run, which you know, for me 167 00:10:38,360 --> 00:10:40,600 is under 5 minutes for some of the listeners and maybe it's 168 00:10:40,600 --> 00:10:44,960 like 10 minutes, that's still like 90% aerobic. 169 00:10:45,160 --> 00:10:50,240 Any distance running is like 90% or more like or more aerobic. 170 00:10:51,200 --> 00:10:56,280 The 800 meters is really the crossover between the distance 171 00:10:56,280 --> 00:10:59,640 where running is primarily aerobic versus primarily 172 00:10:59,640 --> 00:11:05,520 anaerobic. So the, the, the, the dividing 173 00:11:05,520 --> 00:11:09,920 line between what's considered a Sprint and primarily using the 174 00:11:09,920 --> 00:11:13,400 anaerobic energy systems versus what's considered distance and 175 00:11:13,400 --> 00:11:17,280 primarily using the aerobic systems is roughly the 800 meter 176 00:11:17,280 --> 00:11:21,160 run about half a mile. And you'll see different charts. 177 00:11:21,160 --> 00:11:24,560 But I would, I would say you can think of the 800 meters as 178 00:11:24,560 --> 00:11:28,240 roughly 50% aerobic, 50% and aerobic. 179 00:11:28,760 --> 00:11:31,400 And you can have athletes who are good at that event coming 180 00:11:31,400 --> 00:11:33,440 from both sides. You can have sprinters who are 181 00:11:33,440 --> 00:11:34,920 good at the 800. And then you can also have 182 00:11:34,920 --> 00:11:37,320 distance runners who are good at the 800 because it kind of uses 183 00:11:37,320 --> 00:11:40,520 both systems equally. But then as you get down to 184 00:11:40,520 --> 00:11:46,600 shorter distances, like, you know, let's say 400 meters, 400 185 00:11:46,760 --> 00:11:51,080 meters, I would guess is probably like maybe 60 to 70% 186 00:11:51,080 --> 00:11:55,120 anaerobic, 30 to 40% aerobic. And then, you know, get down to 187 00:11:55,120 --> 00:12:01,200 like the 100 meters dash, 100 meter dash is like 90 to 95% or 188 00:12:01,200 --> 00:12:05,800 more anaerobic. It's all Sprint speed, so 189 00:12:05,800 --> 00:12:08,400 there's this gradient of how long you're running for, the 190 00:12:08,400 --> 00:12:10,240 amount of time you're running for that determines which of 191 00:12:10,240 --> 00:12:16,040 these energy systems play the most of an importance and of a 192 00:12:16,040 --> 00:12:18,920 role. However, for distance runners, 193 00:12:18,920 --> 00:12:24,280 even though the anaerobic component is very small, it's a 194 00:12:24,280 --> 00:12:28,320 really big opportunity for us to tap into that system and train 195 00:12:28,320 --> 00:12:33,400 that system a little bit to really get a, an edge versus 196 00:12:33,400 --> 00:12:35,320 those who don't tap into that system. 197 00:12:35,760 --> 00:12:38,600 And it'll, it'll help improve our, our distance running a lot 198 00:12:38,600 --> 00:12:41,360 actually to, to train the anaerobic system a little bit. 199 00:12:42,240 --> 00:12:44,400 So hopefully that clarifies things without making this too 200 00:12:44,400 --> 00:12:46,320 complicated. It does, yeah. 201 00:12:46,320 --> 00:12:49,440 Thank you so much. And I, I am not shocked by the 202 00:12:49,440 --> 00:12:53,400 98% aerobic for the marathon, but I am kind of shocked that, 203 00:12:54,240 --> 00:12:58,240 that, that the 800 meters is the crossover line and that we're 204 00:12:58,240 --> 00:13:03,440 still at the higher, you know, like 5050 with that. 205 00:13:03,880 --> 00:13:06,520 So from my understanding, obviously when you're running 206 00:13:06,520 --> 00:13:09,880 your first marathon, you don't want to really do any speed 207 00:13:09,880 --> 00:13:12,320 work. Your focus is on endurance and 208 00:13:12,320 --> 00:13:15,400 everything. But then let's talk about for 209 00:13:15,400 --> 00:13:19,360 the more seasoned marathoners as they progress in a marathon 210 00:13:19,360 --> 00:13:25,280 journey and attempt to become faster, there is something like 211 00:13:25,560 --> 00:13:29,040 wanting to be more efficient and that's when we start doing the 212 00:13:29,240 --> 00:13:32,040 aerobic, I mean, I'm sorry, anaerobic training, training 213 00:13:32,040 --> 00:13:33,920 those systems. Maybe you can talk to us a 214 00:13:34,160 --> 00:13:39,520 little bit about how this will improve your running economy. 215 00:13:40,360 --> 00:13:44,040 Yeah. So running economy is basically 216 00:13:44,200 --> 00:13:49,320 how efficient your body is at running at a certain speed. 217 00:13:49,320 --> 00:13:52,480 So it's how fast you can run given a certain amount of 218 00:13:52,480 --> 00:13:55,040 oxygen. A well trained athlete, someone 219 00:13:55,040 --> 00:14:00,240 who's been training for let's say five years is going to use 220 00:14:00,240 --> 00:14:05,160 less oxygen to go the same speed as someone who has never run a 221 00:14:05,160 --> 00:14:06,720 day in their life. And they're just, you know, 222 00:14:06,720 --> 00:14:09,360 doing their first 5K just to see if they can do it. 223 00:14:11,720 --> 00:14:15,800 The way that you improve your running economy over time is 224 00:14:16,520 --> 00:14:18,200 through multiple different things. 225 00:14:18,560 --> 00:14:22,400 But I would say that the two, the two main things that improve 226 00:14:22,400 --> 00:14:29,200 it are one, just going out and logging miles for days and weeks 227 00:14:29,200 --> 00:14:33,280 and months and years on end. When you do that and you know, 228 00:14:33,280 --> 00:14:37,360 when you run higher mileage and you consistently run, your body 229 00:14:37,360 --> 00:14:40,840 adapts over time to become more efficient. 230 00:14:41,000 --> 00:14:43,480 There's a ton of different processes that happen within 231 00:14:43,480 --> 00:14:50,200 your body that make that happen related to like the growth of 232 00:14:50,240 --> 00:14:56,600 your, your, you actually grow more capillaries in your 233 00:14:56,600 --> 00:15:00,720 muscles, providing more pathways to deliver oxygen to them. 234 00:15:01,840 --> 00:15:04,680 Things happen within the cell, I think like the growth of more 235 00:15:04,680 --> 00:15:07,720 mitochondria, things that don't really want to get too deep into 236 00:15:07,720 --> 00:15:09,440 today. You can consult your biology 237 00:15:09,440 --> 00:15:11,080 textbook for that. But there's a whole bunch of, 238 00:15:11,920 --> 00:15:14,840 you know, changes that happen within your body that make you 239 00:15:14,840 --> 00:15:18,720 more efficient and able to provide not only more oxygen to 240 00:15:19,000 --> 00:15:23,040 your your running muscles, but you also use less the power 241 00:15:23,040 --> 00:15:26,880 yourself as your, as your muscles become more efficient. 242 00:15:27,960 --> 00:15:30,600 So one thing is just simply running more, but the other 243 00:15:30,600 --> 00:15:36,400 thing that improves your running economy is increasing your, your 244 00:15:38,080 --> 00:15:40,800 improving the efficiency that that you run or you're running 245 00:15:40,800 --> 00:15:42,880 form. And those are actually slightly 246 00:15:42,880 --> 00:15:49,600 two different things. So if you think of running 247 00:15:49,600 --> 00:15:53,680 economy as let's think of a car like how much, how many miles 248 00:15:53,680 --> 00:15:58,160 you get per gallon. One way to make a car get more 249 00:15:58,160 --> 00:16:02,600 miles per gallon, it is to make it more aerodynamic, right? 250 00:16:02,720 --> 00:16:07,720 So you can make it like lower to the ground, You can make it have 251 00:16:08,880 --> 00:16:12,280 like, you know, air, like the angles of the airflow. 252 00:16:12,520 --> 00:16:15,480 You know, it's not just like a big box, it's more aerodynamic, 253 00:16:15,480 --> 00:16:16,640 right? It cuts through the wind better 254 00:16:17,200 --> 00:16:20,560 when we work to improve our running form. 255 00:16:22,080 --> 00:16:23,520 That's that's what we're doing there. 256 00:16:23,520 --> 00:16:27,680 When you improve your running form, you essentially, yeah, 257 00:16:27,680 --> 00:16:29,680 you're kind of like becoming more aerodynamic. 258 00:16:29,680 --> 00:16:34,160 You're moving more efficiently through space and thereby you 259 00:16:34,160 --> 00:16:39,840 improve your running economy because you need less oxygen to 260 00:16:39,840 --> 00:16:42,680 to go a certain speed when you're running more, more 261 00:16:42,680 --> 00:16:45,520 efficiently. The way that we train our 262 00:16:46,720 --> 00:16:51,280 running form is best done actually by doing a lot of this 263 00:16:51,280 --> 00:16:53,520 aerobic. Sorry, is actually the way we 264 00:16:53,520 --> 00:16:59,480 improve our running form best is actually done by doing a lot of 265 00:16:59,480 --> 00:17:03,080 this anaerobic sprinter type work. 266 00:17:04,440 --> 00:17:07,520 So as marathoners, we want to do 2 things. 267 00:17:07,520 --> 00:17:10,680 We want to run a lot, but we don't just want to plod along 268 00:17:10,680 --> 00:17:14,839 and do easy runs and marathon pace all the time because our 269 00:17:14,839 --> 00:17:17,720 running form is not the best that it could be when we do 270 00:17:17,720 --> 00:17:21,079 that. But when we do higher paced 271 00:17:21,800 --> 00:17:26,160 workouts, workouts that get into the more anaerobic zones, this 272 00:17:26,160 --> 00:17:29,280 is the one we run with our best form and we start to develop 273 00:17:29,560 --> 00:17:34,080 more of the muscle memory that's required to run more 274 00:17:34,840 --> 00:17:36,680 efficiently, run with better form. 275 00:17:36,920 --> 00:17:41,040 We developed the movement patterns that are needed to to 276 00:17:41,040 --> 00:17:43,560 run efficiently from a neurological perspective. 277 00:17:44,760 --> 00:17:47,720 Some of those things we can get into how you do that if you'd 278 00:17:47,720 --> 00:17:49,600 like. Yeah, let's keep going. 279 00:17:49,600 --> 00:17:50,720 It might as well. Right. 280 00:17:50,720 --> 00:17:55,680 So how how can a marathoner, half marathoner improve their 281 00:17:55,960 --> 00:18:00,920 their running form? One way is by is by practicing 282 00:18:00,920 --> 00:18:06,440 these anaerobic techniques. So here are some examples of 283 00:18:06,440 --> 00:18:08,720 ways that you can improve your running form and therefore 284 00:18:08,720 --> 00:18:11,040 improve your running economy, which is going to help you run a 285 00:18:11,040 --> 00:18:14,200 faster marathon. So things some things that you 286 00:18:14,200 --> 00:18:24,560 want to do strides regularly. So doing strides multiple times 287 00:18:24,560 --> 00:18:28,280 per week is great. Strides are short runs of let's 288 00:18:28,280 --> 00:18:33,200 say 20 to 30 seconds at about your one mile race pace, much 289 00:18:33,200 --> 00:18:37,840 faster than marathon pace, but it teaches your body to run 290 00:18:37,840 --> 00:18:42,600 fast, run at a anaerobic intensity. 291 00:18:42,760 --> 00:18:46,840 So running, running mile, mile pace, you're burning through 292 00:18:46,840 --> 00:18:50,520 that ATPPC system we talked about earlier that that like 5 293 00:18:50,520 --> 00:18:53,280 to 10 seconds of really fast energy stronger than you. 294 00:18:54,760 --> 00:18:57,760 If when you run for like 20 to 30 seconds at mile pace, you 295 00:18:57,760 --> 00:18:59,800 won't develop too much lactic acid because it's not long 296 00:18:59,800 --> 00:19:01,920 enough. But if you did like a minute at 297 00:19:01,920 --> 00:19:04,920 mile pace, you definitely would. So you're starting to stress 298 00:19:04,920 --> 00:19:09,760 that that glycolic system a little bit, the the short term 299 00:19:09,760 --> 00:19:16,000 energy system and you are developing the, the movement 300 00:19:16,000 --> 00:19:20,120 patterns neurologically teaching your body how to how to fire 301 00:19:20,960 --> 00:19:24,640 your arms and your legs and actually get into the positions 302 00:19:24,640 --> 00:19:30,400 that you want to get into when you run fast and with good form, 303 00:19:31,480 --> 00:19:33,480 the faster you run, the better running form you're going to 304 00:19:33,480 --> 00:19:35,400 have just this kind of a rule of thumb. 305 00:19:35,880 --> 00:19:39,200 So it's important to touch on those faster paces regularly for 306 00:19:39,200 --> 00:19:41,480 all those different reasons. That's one thing you can do. 307 00:19:41,880 --> 00:19:45,840 The other thing that you can do is form drills. 308 00:19:46,400 --> 00:19:54,840 So form drills are essentially different exercises that you can 309 00:19:54,840 --> 00:19:59,880 perform once or twice a week, generally before a workout that 310 00:19:59,880 --> 00:20:04,840 are going to accentuate 1 aspect of your running form at a time. 311 00:20:05,160 --> 00:20:08,800 And they're generally going to be done quite quickly and. 312 00:20:09,040 --> 00:20:14,360 Often they are they they can be slowish, but they can also be 313 00:20:14,360 --> 00:20:19,680 explosive in nature and and stress that a TPPC system, that 314 00:20:19,720 --> 00:20:24,320 short term immediate energy system that's like 5 to 10 315 00:20:24,320 --> 00:20:30,280 seconds form drills, things like a skips running with high knees. 316 00:20:32,400 --> 00:20:34,520 Plyometrics can also be used as well. 317 00:20:34,840 --> 00:20:41,440 It's a great way to stress that that immediate energy system, 318 00:20:42,480 --> 00:20:49,120 things like doing bounding or box jumps or Pogo jumps, just 319 00:20:49,120 --> 00:20:53,760 jumping in place are great ways to stress that like really 320 00:20:53,760 --> 00:20:58,680 intense fast energy system. And all these things help teach 321 00:20:58,680 --> 00:21:02,400 your body basically to fire fast, to move quickly 322 00:21:03,200 --> 00:21:09,120 neurologically, but then they also help raise your body's 323 00:21:09,120 --> 00:21:13,800 tolerance to lactic acid as well, which can help push up 324 00:21:14,360 --> 00:21:18,440 your lactic threshold and make you comfortable running faster, 325 00:21:18,600 --> 00:21:21,160 longer. I'm not getting kind of like too 326 00:21:21,160 --> 00:21:23,720 off topic or getting lost in this conversation. 327 00:21:23,720 --> 00:21:25,240 Really. There's, there's a lot of 328 00:21:25,240 --> 00:21:28,920 different techniques that distance runners can employ that 329 00:21:28,920 --> 00:21:33,720 I would say often they they don't, but there's a really big 330 00:21:33,720 --> 00:21:37,440 opportunity for to runners, for runners to start implementing 331 00:21:37,440 --> 00:21:42,280 some of these things to get maybe 10% better. 332 00:21:43,560 --> 00:21:47,400 I like it. I, I love this, the details and 333 00:21:47,400 --> 00:21:50,120 the how to improve your running economy. 334 00:21:50,120 --> 00:21:52,840 That's some really good tips. Thank you for for those. 335 00:21:54,240 --> 00:21:56,960 You're welcome. This is a complicated subject 336 00:21:56,960 --> 00:22:01,840 for sure, but understanding these things and understanding 337 00:22:01,840 --> 00:22:05,680 as a runner how you're running economy improves and the 338 00:22:05,680 --> 00:22:10,640 different techniques that you can do to increase your 339 00:22:10,640 --> 00:22:15,840 anaerobic capabilities even as a distance runner, yeah, they do 340 00:22:15,880 --> 00:22:20,200 make a difference. That's they give you that extra 341 00:22:20,200 --> 00:22:25,360 edge that simply running easy all the time or, you know, easy 342 00:22:25,360 --> 00:22:29,120 in tempo runs, easy marathon pace alone, that's going to get 343 00:22:29,120 --> 00:22:30,840 you very far. Like that's like we said, like 344 00:22:30,840 --> 00:22:36,640 98% of marathon running. But these other things are, are 345 00:22:36,640 --> 00:22:40,680 actually really important too and I think will make those 346 00:22:40,680 --> 00:22:45,800 listening much, much faster. And we're confident in their 347 00:22:45,800 --> 00:22:49,400 their running abilities because by practicing these skills, you 348 00:22:49,400 --> 00:22:51,000 become a more well-rounded athlete. 349 00:22:51,480 --> 00:22:54,040 And you're not just focusing on one energy system, but you focus 350 00:22:54,040 --> 00:22:57,520 on them all. And that helps you become more 351 00:22:57,520 --> 00:23:02,280 well-rounded, capable of doing different things, and more 352 00:23:02,280 --> 00:23:04,360 prepared for like whatever you might do in running or what 353 00:23:04,360 --> 00:23:07,720 happens on a race day, I think. You know, absolutely. 354 00:23:07,720 --> 00:23:10,240 And what sticks out to me is that you're mentioning or you 355 00:23:10,240 --> 00:23:14,280 know, we read everywhere that the marathon is 98% aerobic, but 356 00:23:14,280 --> 00:23:19,600 by training the anaerobic system, we don't just get the 2% 357 00:23:19,680 --> 00:23:24,800 of that overall you mentioned as like a 10% improvement by 358 00:23:25,280 --> 00:23:28,520 helping the whole running economy, which spills over to 359 00:23:28,520 --> 00:23:31,160 the aerobic system. Yeah. 360 00:23:31,160 --> 00:23:37,600 So I'm a big proponent of as a as a distance runner, you should 361 00:23:37,600 --> 00:23:41,000 try to get as fast as you can before you then try to extend 362 00:23:41,000 --> 00:23:44,640 your distances. So like if, if say you're 363 00:23:44,640 --> 00:23:47,560 listening to this right now and you have a goal of taking 30 364 00:23:47,560 --> 00:23:51,440 minutes off of your marathon time, rather than just like 365 00:23:51,440 --> 00:23:54,600 focusing on the marathon and trying to do that, I would 366 00:23:54,600 --> 00:23:57,880 instead encourage you to focus on shorter distances for a 367 00:23:57,880 --> 00:23:59,960 little while. Focus on things like the five, 368 00:23:59,960 --> 00:24:05,880 K10K, maybe the half, but I would prefer shorter, like 5K. 369 00:24:05,880 --> 00:24:10,880 Focus on that and get really, really good and confident at 370 00:24:10,880 --> 00:24:13,360 running faster at the 5K. And then once you've built that 371 00:24:13,360 --> 00:24:17,640 speed in the shorter distances, it's, it's much easier to then 372 00:24:17,640 --> 00:24:22,720 go back to the marathon and extend the speed that you've 373 00:24:22,720 --> 00:24:26,240 built to running further. And, and I think you'll have an 374 00:24:26,240 --> 00:24:30,080 easier time taking off half an hour in your marathon time if 375 00:24:30,080 --> 00:24:33,360 you take that approach versus just focusing on the marathon 376 00:24:34,520 --> 00:24:36,080 and, and just trying to whittle away. 377 00:24:36,280 --> 00:24:39,920 Because when you only focus on the marathon, you're not putting 378 00:24:39,920 --> 00:24:44,040 as much emphasis on the full well roundedness of training, 379 00:24:44,040 --> 00:24:45,760 all the different energy systems we're talking about. 380 00:24:46,080 --> 00:24:49,960 But when you focus on something like the 5K or even the mile, 381 00:24:49,960 --> 00:24:52,760 I've been focusing on the mile a lot this past six months. 382 00:24:53,360 --> 00:24:56,600 Like I'm personally focusing on anaerobic training quite a bit 383 00:24:57,080 --> 00:25:01,720 and it's made me a lot faster. And the athletes I train, like 384 00:25:02,120 --> 00:25:04,960 when they focus on the five Ki, have them focus a lot on this 385 00:25:04,960 --> 00:25:07,640 anaerobic stuff. And yeah, it might make you 386 00:25:07,840 --> 00:25:12,000 1015% better by doing that versus not doing any anaerobic 387 00:25:12,000 --> 00:25:15,040 type training. And then when you go back to the 388 00:25:15,040 --> 00:25:16,760 marathon, you get to benefit from all that with the 389 00:25:16,760 --> 00:25:20,280 improvements to your running economy, your running form, your 390 00:25:22,200 --> 00:25:25,880 your increased galactic threshold from training at 391 00:25:25,880 --> 00:25:28,240 faster paces in the shorter distances. 392 00:25:28,600 --> 00:25:32,600 And yeah, just like a better understanding of what it takes 393 00:25:32,600 --> 00:25:36,360 to be a all rounded athlete. 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And then for the people that are 432 00:27:45,040 --> 00:27:49,360 starting with their fall marathon schedule, is it 433 00:27:49,360 --> 00:27:54,800 possible to run 5 KS, 10 KS half marathons during the training? 434 00:27:54,800 --> 00:27:58,000 Or do you think that that is something that'll take you away 435 00:27:58,000 --> 00:27:59,840 from your marathon training schedule? 436 00:28:02,360 --> 00:28:07,240 It no, it's definitely possible. And so generally the approach 437 00:28:07,240 --> 00:28:12,000 that I take with marathoners is you do want to be, you want to 438 00:28:12,000 --> 00:28:18,120 go from not specific training to race specific training as you 439 00:28:18,120 --> 00:28:24,320 move closer to your marathon. So as we record this, it's May, 440 00:28:26,200 --> 00:28:29,280 most of my athletes haven't quite gotten started with their 441 00:28:29,280 --> 00:28:32,000 fall training yet. I do have some people this week 442 00:28:32,000 --> 00:28:33,520 who I think they're getting started with their Berlin 443 00:28:33,520 --> 00:28:35,960 training. Chicago training is starting in 444 00:28:35,960 --> 00:28:38,680 a few weeks. But if you think of like a 445 00:28:38,680 --> 00:28:42,640 training, a marathon training, as I usually think of it as 18 446 00:28:42,640 --> 00:28:51,160 weeks, the last 10 weeks of that eight to 10 weeks of that should 447 00:28:51,160 --> 00:28:55,400 be very focused on the marathon. You should be doing tempo runs, 448 00:28:55,400 --> 00:29:01,000 marathon pace runs, long runs. Your races should be like half 449 00:29:01,000 --> 00:29:04,720 marathon as a tune up, maybe 10 mile races as a tune up, you 450 00:29:04,720 --> 00:29:06,680 know, stuff that's very specific to the marathon. 451 00:29:06,920 --> 00:29:11,600 But the first, let's say 8 to 10 weeks of your 18 week training 452 00:29:11,600 --> 00:29:15,360 block, that is more general. So that's a good opportunity for 453 00:29:15,360 --> 00:29:17,960 athletes to do things like a 5K or A10K. 454 00:29:18,840 --> 00:29:22,840 And I actually generally recommend that someone does. 455 00:29:23,120 --> 00:29:28,960 So if you have a marathon coming up, I think you should find 2 456 00:29:28,960 --> 00:29:31,520 races to do before it. I think you should find a half 457 00:29:31,520 --> 00:29:37,120 marathon to do about a month beforehand, and then a 10K or 5K 458 00:29:37,120 --> 00:29:41,280 to do about a month before that. So that way you have three races 459 00:29:42,240 --> 00:29:44,560 in your training block. You got your 5K or 10K, you got 460 00:29:44,560 --> 00:29:47,080 your half, and you got your marathon. 461 00:29:47,680 --> 00:29:50,720 And you should, the way that you should structure your workouts 462 00:29:50,720 --> 00:29:55,480 should be such that you build your base, then you move on to 463 00:29:55,480 --> 00:29:57,000 things that are going to improve your speed. 464 00:29:57,240 --> 00:30:01,480 So doing your strides, doing faster workouts that are going 465 00:30:01,480 --> 00:30:04,640 to stretch your anaerobic system a little bit and be much faster 466 00:30:04,640 --> 00:30:08,640 than marathon pace. And then maybe this is when you 467 00:30:08,640 --> 00:30:11,560 do your 5K or 10K after you've done a few of those workouts. 468 00:30:12,120 --> 00:30:14,600 And then as you get into that final two months before your 469 00:30:14,600 --> 00:30:18,400 marathon, then you want to transition to primarily focusing 470 00:30:18,400 --> 00:30:21,560 on the aerobic system because again, that's like the 98% of 471 00:30:21,560 --> 00:30:24,920 marathon training and really focus on those long rounds, 472 00:30:24,920 --> 00:30:28,160 tempo runs, marathon pace. That's primarily aerobic in 473 00:30:28,160 --> 00:30:30,560 nature. OK, perfect. 474 00:30:30,560 --> 00:30:34,400 So let's talk about what the energy systems go through in a 475 00:30:34,400 --> 00:30:37,280 marathon. How does the body prioritize 476 00:30:37,280 --> 00:30:39,880 fuel sources as the race progresses? 477 00:30:41,000 --> 00:30:42,040 OK. Yeah. 478 00:30:42,040 --> 00:30:45,880 So the way that this is going to play out is going to vary based 479 00:30:45,880 --> 00:30:48,720 on the event you're doing. It's going to the energy systems 480 00:30:48,720 --> 00:30:50,840 you use in a marathon are going to be very different than the 481 00:30:50,840 --> 00:30:53,960 energy systems you use in a 400 meter dash. 482 00:30:55,600 --> 00:31:00,400 So hopefully I, I get this right if any biology nerds are out 483 00:31:00,400 --> 00:31:04,560 there and, and e-mail me if I, if I say something wrong. 484 00:31:04,560 --> 00:31:09,360 But I think that the way you can think about it is the marathon's 485 00:31:09,360 --> 00:31:14,400 like 98% aerobic. We don't really generate any at 486 00:31:14,400 --> 00:31:19,280 all lactic acid in our bodies when running the marathon except 487 00:31:19,280 --> 00:31:22,680 until maybe the very end. So when you start a marathon, 488 00:31:23,000 --> 00:31:28,160 you're running very comfortably. You have to be running very 489 00:31:28,160 --> 00:31:32,240 comfortably because you are about to run a race that's going 490 00:31:32,240 --> 00:31:36,560 to last you two to six plus hours depending on your ability. 491 00:31:38,000 --> 00:31:40,560 So you're using your, your aerobic energy system. 492 00:31:40,560 --> 00:31:42,640 You're, if you're using the system that you trained 493 00:31:43,600 --> 00:31:47,000 primarily all throughout training, you're, you're 494 00:31:47,000 --> 00:31:50,760 breathing in oxygen and you're turning that into fuel to power 495 00:31:50,760 --> 00:31:56,320 your muscles. You're not really top tapping 496 00:31:56,320 --> 00:32:01,480 into the anaerobic energy systems at all in the 497 00:32:01,480 --> 00:32:03,640 marathoning, except until maybe the very end. 498 00:32:06,600 --> 00:32:09,200 People always ask me about fuelling in the marathon. 499 00:32:09,200 --> 00:32:11,760 So I, I do think that that this is important. 500 00:32:13,040 --> 00:32:16,240 Our, our body, body does burn through something called 501 00:32:16,480 --> 00:32:22,760 glycogen, which is our, you can think of it as all of our energy 502 00:32:22,760 --> 00:32:26,920 systems are working at the same time. 503 00:32:26,920 --> 00:32:31,640 You're not only using the aerobic or only using the 504 00:32:31,640 --> 00:32:35,240 anaerobic, They all happen at the same time, but in different 505 00:32:35,240 --> 00:32:36,920 concentrations. So in the marathon, you're 506 00:32:36,920 --> 00:32:41,400 mostly using the the aerobic system, using a little bit of 507 00:32:41,400 --> 00:32:45,040 your other systems as well. And our bodies can only fuel 508 00:32:45,040 --> 00:32:51,480 fast running for roughly about 90 minutes before we burn 509 00:32:51,480 --> 00:32:55,000 through the glycogen in our bodies, which helps power that. 510 00:32:55,720 --> 00:32:59,800 So it is important to take in fuel on the run and as like a 511 00:32:59,800 --> 00:33:02,400 base point, you're going to be wanting to take in like a gel, 512 00:33:02,400 --> 00:33:06,520 which is about 100 calories filled carbohydrates every half 513 00:33:06,520 --> 00:33:08,600 an hour or so. And that's going to keep your 514 00:33:08,600 --> 00:33:13,560 fuel tank relatively steady throughout the course of the 515 00:33:13,560 --> 00:33:15,560 marathon. Basically you're running below 516 00:33:15,560 --> 00:33:18,680 an intensity where your body is able to process the the lactic 517 00:33:18,680 --> 00:33:24,440 acid that your body generates faster then it's accumulating. 518 00:33:24,440 --> 00:33:26,200 So you're running at like a steady state. 519 00:33:26,200 --> 00:33:28,400 You can maintain marathon pace for a very long time. 520 00:33:29,080 --> 00:33:32,760 You're not going to collapse because you've been running 521 00:33:32,760 --> 00:33:36,840 marathon pace for like an hour. If you're well trained because 522 00:33:36,840 --> 00:33:39,960 your body's processing out the lactic acid, it's fine. 523 00:33:40,360 --> 00:33:42,080 Fueling. Fueling is super important 524 00:33:42,960 --> 00:33:47,600 because you will hit the biggest challenge with the marathon is 525 00:33:47,600 --> 00:33:49,440 you do want to avoid hitting the wall. 526 00:33:50,280 --> 00:33:55,120 And one of the main reasons that happens is athletes don't fuel 527 00:33:55,120 --> 00:33:58,560 on the run. So taking your gel roughly every 528 00:33:58,560 --> 00:34:01,680 half an hour is going to help mitigate that. 529 00:34:04,320 --> 00:34:08,000 And if and if you do that, you should have consistent energy 530 00:34:08,000 --> 00:34:10,880 throughout the marathon. Hopefully that's the goal 531 00:34:10,880 --> 00:34:16,639 anyway. The way the marathon works 532 00:34:16,639 --> 00:34:20,719 though, like the intensity is so relatively low in terms of just 533 00:34:20,920 --> 00:34:23,400 understanding like what energy system you're using in the body. 534 00:34:23,400 --> 00:34:28,719 Yeah, it is primarily aerobic. Once you get to the very end of 535 00:34:28,840 --> 00:34:33,440 the marathon, if you have energy to put in a final kick at the 536 00:34:33,440 --> 00:34:37,800 end, you know, you will tap into that, that anaerobic system a 537 00:34:37,800 --> 00:34:41,880 little bit. But you know, as we've been 538 00:34:41,880 --> 00:34:44,239 talking about through the through this podcast, like the 539 00:34:44,239 --> 00:34:50,880 anaerobic system is designed into power very fast, very 540 00:34:50,880 --> 00:34:55,560 explosive movement in our bodies for like a minute or less. 541 00:34:56,040 --> 00:34:59,680 So in the marathon, we're not really tapping into that system 542 00:35:00,160 --> 00:35:04,120 until maybe the last minute. If you have energy to actually 543 00:35:04,240 --> 00:35:09,520 have a kick, if, but you know, if you're, if you're pretty if, 544 00:35:09,520 --> 00:35:11,560 if you don't even have a kick at the end of a marathon, you might 545 00:35:11,560 --> 00:35:13,200 not even be tapping into this system at all. 546 00:35:13,200 --> 00:35:19,200 So it's it's, it's sort of irrelevant, but that doesn't 547 00:35:19,200 --> 00:35:23,480 mean that you shouldn't train the anaerobic system because of 548 00:35:23,480 --> 00:35:27,280 all the reasons we talked about elsewhere in this episode. 549 00:35:28,800 --> 00:35:33,320 Training the anaerobic system does a lot to make us more 550 00:35:33,320 --> 00:35:36,960 economical runners and, and more prepared for these races in 551 00:35:36,960 --> 00:35:40,320 general, even if it's not the primary energy system we're 552 00:35:40,320 --> 00:35:43,760 using. So hopefully that's helpful. 553 00:35:44,440 --> 00:35:46,440 Yes, it is. Thank you so much, Chris. 554 00:35:46,440 --> 00:35:50,080 I appreciate it. I know this is a complicated 555 00:35:50,080 --> 00:35:53,840 topic for us runners, but help. Thank you for helping clarify 556 00:35:53,880 --> 00:35:56,480 that. Yeah, you're welcome. 557 00:35:56,800 --> 00:35:59,920 And for the runners that want to get in touch with you, how can 558 00:35:59,920 --> 00:36:04,320 they find you the. Best way to find me is if you go 559 00:36:04,320 --> 00:36:09,360 to my website nightandruns.com. I actually just started giving 560 00:36:09,360 --> 00:36:13,680 away the full audiobook version of my book on marathon training. 561 00:36:13,920 --> 00:36:16,480 That's called Run Faster Marathons, the Prune Path to PR. 562 00:36:17,160 --> 00:36:20,400 And you can download that off my website and join my newsletter 563 00:36:20,400 --> 00:36:24,160 to learn from me and and listen to a copy of my audiobook. 564 00:36:24,880 --> 00:36:29,120 So check that out. And then I'm also on Instagram 565 00:36:29,120 --> 00:36:33,000 where mostly just share the successes of my athletes and 566 00:36:33,000 --> 00:36:35,800 some of the things we're doing as a team that you can message 567 00:36:35,800 --> 00:36:37,720 me there as well. Perfect. 568 00:36:37,720 --> 00:36:43,160 Thank you. Thank you, Chris, so much for 569 00:36:43,160 --> 00:36:45,440 coming on. Just like every episode, I've 570 00:36:45,440 --> 00:36:47,440 learned a ton. I appreciate your time. 571 00:36:47,720 --> 00:36:50,360 We really all do. I get tons of good feedback and 572 00:36:50,360 --> 00:36:53,960 so hopefully we'll come up with another topic soon to bring you 573 00:36:53,960 --> 00:36:56,080 back on so you can share your expertise. 574 00:36:56,480 --> 00:36:58,080 Thank you everybody for tuning in. 575 00:36:58,080 --> 00:37:00,800 I hope you're having a great summer and great summer training 576 00:37:00,800 --> 00:37:02,960 if you started training for your fall marathons. 577 00:37:03,240 --> 00:37:05,960 And until next time, have a great week of running. 578 00:37:10,720 --> 00:37:13,240 Thanks for tuning in. For more information and 579 00:37:13,240 --> 00:37:15,160 marathon running news, please head to 580 00:37:15,160 --> 00:37:20,480 www.marathonrunningpodcast.com and we'll be back next week. 581 00:37:33,040 --> 00:37:35,680 Are you looking for the perfect apparel that mirrors your love 582 00:37:35,680 --> 00:37:38,560 for running? 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