1 00:00:00,080 --> 00:00:02,920 You're listening to episode 200. And 30 of the Marathon Running 2 00:00:02,920 --> 00:00:05,160 podcast. In this episode we're going to 3 00:00:05,160 --> 00:00:16,239 talk about how to run pain free. This is the Marathon Running 4 00:00:16,239 --> 00:00:18,800 podcast by Letty and Ryan from We Got the Runs. 5 00:00:19,160 --> 00:00:22,160 Join us in our running community for weekly content that is 6 00:00:22,160 --> 00:00:25,960 motivational, educational and inspirational and let the 7 00:00:25,960 --> 00:00:28,760 Marathon Running podcast take you from the starting line to 8 00:00:28,760 --> 00:00:36,920 the finish line and beyond. Hey runners and welcome to 9 00:00:36,920 --> 00:00:39,520 episode 230. My name is Letty. 10 00:00:39,520 --> 00:00:42,920 I host the weekly marathon running podcast normally with my 11 00:00:42,920 --> 00:00:45,640 Co host Ryan. However, Ryan is not available 12 00:00:45,640 --> 00:00:48,960 today, so you're just going to have a short interview with me 13 00:00:48,960 --> 00:00:51,760 before we hop into a very exciting interview. 14 00:00:52,080 --> 00:00:54,040 But first, let's start. By asking how? 15 00:00:54,040 --> 00:00:57,360 We picked this topic. Well, we're talking about 16 00:00:57,360 --> 00:01:02,280 running pain free right after a huge marathon build for many of 17 00:01:02,280 --> 00:01:04,319 our listeners. Many of our listeners 18 00:01:04,560 --> 00:01:10,000 participated in fall marathons and if you are lucky, you came 19 00:01:10,000 --> 00:01:13,000 out on top. You are not injured and you're 20 00:01:13,000 --> 00:01:15,320 excited. However, we know that. 21 00:01:15,320 --> 00:01:17,800 Runners have a. Tendency to get injured over the 22 00:01:17,800 --> 00:01:20,240 years and that's why we're talking about that you've 23 00:01:20,240 --> 00:01:23,520 completed your training. Make sure that you take the rest 24 00:01:23,520 --> 00:01:27,280 that you worked hard for. And now listen to this episode 25 00:01:27,280 --> 00:01:30,560 to find out how you can continue to run pain free. 26 00:01:30,800 --> 00:01:35,480 As a guest, we brought on marathon coach Erica who has 27 00:01:35,480 --> 00:01:37,680 competed in the Olympic trials before. 28 00:01:37,880 --> 00:01:41,360 She has years and years of experience of staying injury 29 00:01:41,360 --> 00:01:44,560 free as well as getting injured and of course, coaching. 30 00:01:44,800 --> 00:01:48,920 And she can give us a lot of advice on how to stay pain free. 31 00:01:49,400 --> 00:01:52,440 And I guess I'm going to wrap it up here without any further ado. 32 00:01:52,440 --> 00:01:55,080 I'm now going to play my conversation with Erica Whites. 33 00:01:58,280 --> 00:02:00,880 All right, so we're back on with running coach Erica Weitz. 34 00:02:00,880 --> 00:02:03,080 Erica, thank you so much for joining me again. 35 00:02:03,320 --> 00:02:04,920 Thank you so much for having me, Letty. 36 00:02:04,960 --> 00:02:08,400 Yes, absolutely. And today you are here to talk 37 00:02:08,400 --> 00:02:14,200 to us about some tips on how we as runners can keep running pain 38 00:02:14,200 --> 00:02:16,440 free. All right, so before we start, 39 00:02:16,440 --> 00:02:21,440 let's hop into some reasons why runners stop being pain free, 40 00:02:21,440 --> 00:02:22,720 right? Because obviously we're putting 41 00:02:22,720 --> 00:02:25,120 stress on our body with running, but what are the main reasons 42 00:02:25,120 --> 00:02:28,720 that runners end up having pain? Yeah, I would say there's a lot 43 00:02:28,720 --> 00:02:31,560 of different reasons. One of them is maybe they're 44 00:02:31,560 --> 00:02:34,720 doing too much too fast because people get really excited in the 45 00:02:34,720 --> 00:02:36,280 beginning and they're like, oh, I want to do more. 46 00:02:36,280 --> 00:02:38,880 I want to do this. And that's why sometimes it's 47 00:02:38,880 --> 00:02:40,560 important to have a coach to hold you back. 48 00:02:40,760 --> 00:02:44,160 And that's like myself, I that's why part of why I need a coach 49 00:02:44,160 --> 00:02:46,840 told me back, because otherwise I like doing so, so much. 50 00:02:47,520 --> 00:02:49,760 But you got to you got to be smart about it. 51 00:02:50,520 --> 00:02:52,640 And that's why we don't build so quickly. 52 00:02:52,640 --> 00:02:55,840 We got only build like 10% a week and then have those 53 00:02:55,840 --> 00:02:59,080 recovery weeks in there. So that's one reason. 54 00:02:59,960 --> 00:03:02,680 Another reason why people might get injured is, you know, shoes 55 00:03:02,680 --> 00:03:04,680 is a big one. If people are wearing the wrong 56 00:03:04,680 --> 00:03:08,960 shoes, maybe they got their shoes from like TJ Maxx or 57 00:03:08,960 --> 00:03:12,240 something and then maybe they were like the the reject shoes. 58 00:03:12,320 --> 00:03:13,960 Not saying there's anything wrong with TJ Maxx, but maybe 59 00:03:13,960 --> 00:03:14,960 you don't want to get shoes there. 60 00:03:15,640 --> 00:03:19,680 But shoes are very important. So I say, you know, go to a good 61 00:03:19,680 --> 00:03:23,440 local running store like we have Track Shack and in Orlando or 62 00:03:23,440 --> 00:03:25,880 any running store by you. And then you can make sure that 63 00:03:25,880 --> 00:03:28,480 they fit you for the proper shoes for you because everyone's 64 00:03:28,480 --> 00:03:32,080 foot is different. And then another reason people 65 00:03:32,080 --> 00:03:33,960 might get injured is actually nutrition too. 66 00:03:34,520 --> 00:03:38,480 If people aren't eating properly for what their body needs to 67 00:03:38,600 --> 00:03:42,640 nourish themselves, they might actually develop bone issues, 68 00:03:42,640 --> 00:03:45,600 which could cause lead to an increase of stress fractures. 69 00:03:46,440 --> 00:03:48,040 And then so that's really dangerous. 70 00:03:48,040 --> 00:03:51,240 So yeah, nutrition helps your performance and helps you stay 71 00:03:51,240 --> 00:03:54,160 healthy too, for your body to function properly. 72 00:03:54,760 --> 00:03:58,640 So that's another thing. Poor form is a big one too. 73 00:03:59,560 --> 00:04:03,320 If someone's form isn't, you know, not the best and maybe 74 00:04:03,440 --> 00:04:06,320 it's making them compensate and hurt certain areas of the body 75 00:04:06,320 --> 00:04:08,160 that can get that can cause injury. 76 00:04:10,280 --> 00:04:16,160 Also, probably not training properly is a big one because a 77 00:04:16,160 --> 00:04:19,160 lot of people like to run hard all the time. 78 00:04:19,160 --> 00:04:22,000 They like to push themselves all the time, but you got to go easy 79 00:04:22,120 --> 00:04:25,200 on your easy runs and then go then you can go harder on your 80 00:04:25,200 --> 00:04:27,200 hard runs. And so a lot of people just like 81 00:04:27,200 --> 00:04:30,760 to, you know, push it every single day and over time that 82 00:04:30,760 --> 00:04:33,640 can cause injury. Also running on the sidewalk 83 00:04:33,640 --> 00:04:36,440 too, you want to make sure you're not try to stay off the 84 00:04:36,440 --> 00:04:39,800 sidewalk as much as you possibly can because that's a very hard 85 00:04:39,800 --> 00:04:42,480 surface and that can cause shin splints, especially in the 86 00:04:42,480 --> 00:04:45,080 beginning of training. Like shin splints is like a very 87 00:04:45,080 --> 00:04:48,760 common injury people get and a good the way to prevent them is 88 00:04:48,760 --> 00:04:52,000 by running on soft surfaces, stretching your shins out, 89 00:04:52,000 --> 00:04:55,480 stretching your calves out. Plantar fasciitis, that's 90 00:04:55,480 --> 00:04:58,080 another injury that people get. I had many times before, 91 00:04:58,080 --> 00:05:01,000 unfortunately, and it was from tight calves. 92 00:05:01,280 --> 00:05:04,160 So my calves were so tight that they just kept putting pressure 93 00:05:04,160 --> 00:05:06,160 on my feet. So ever since then, I always 94 00:05:06,160 --> 00:05:10,320 roll my calves out really well, massage, gun them, get massages, 95 00:05:10,320 --> 00:05:13,160 do everything you can. But there's lots of ways people 96 00:05:13,160 --> 00:05:15,760 can get injured. So hopefully you don't have to 97 00:05:15,760 --> 00:05:18,760 learn from your your mistakes, but if you do, hopefully you 98 00:05:18,760 --> 00:05:20,560 learn and you don't get them again. 99 00:05:21,080 --> 00:05:23,080 Yeah, now let's hop into some of these. 100 00:05:23,440 --> 00:05:29,160 So I guess I'll start by asking you what is your #1 tip on how 101 00:05:29,160 --> 00:05:31,840 to remain a pain free running life? 102 00:05:32,600 --> 00:05:35,960 Oh yeah, there's so many tips. I would say my number one is to 103 00:05:35,960 --> 00:05:40,440 make sure that you have a pre and post workout routine that 104 00:05:40,440 --> 00:05:44,840 you do specifically post workout routine that's going to help to, 105 00:05:45,400 --> 00:05:47,880 you know, recover you. It's going to help stretch you 106 00:05:47,880 --> 00:05:52,160 out, keep you mobile, and you want to make sure that you 107 00:05:52,160 --> 00:05:54,760 recover well from every run that you do because that's what's 108 00:05:54,760 --> 00:05:56,920 going to benefit you the most in your training. 109 00:05:57,080 --> 00:06:00,840 That's what's going to make you feel better the next day and 110 00:06:00,840 --> 00:06:03,560 help you prevent injuries, too. All right, perfect. 111 00:06:03,560 --> 00:06:07,320 So let's hop into that a little bit, maybe elaborate on what in 112 00:06:07,320 --> 00:06:09,640 your what you have in your routine and what you recommend 113 00:06:09,640 --> 00:06:11,720 to your runners. Yeah, definitely. 114 00:06:12,360 --> 00:06:14,880 So I always recommend like starting with a little bit of 115 00:06:14,880 --> 00:06:18,200 foam rolling. And I know sometimes like, you 116 00:06:18,200 --> 00:06:20,760 know, foam rolling hurts, but if it hurts, that means you need to 117 00:06:20,760 --> 00:06:23,800 be doing it more because, you know, you got to roll those 118 00:06:23,800 --> 00:06:28,040 muscles out and then kind of loosen them up a little bit to 119 00:06:28,040 --> 00:06:31,640 get ready for, you know, the upcoming run and then do some 120 00:06:31,640 --> 00:06:33,400 mobility after. So I have like a little foam 121 00:06:33,400 --> 00:06:35,960 rolling routine that I give to my athletes and then I do myself 122 00:06:36,200 --> 00:06:38,800 and then a little foam rolling. Sorry, after the foam rolling 123 00:06:38,800 --> 00:06:41,560 routine, we have a little mobility flow that we'll do. 124 00:06:41,560 --> 00:06:46,440 And like it just involves like some hip open uppers, some some 125 00:06:46,640 --> 00:06:50,240 just some dynamic stretches that will help you to feel good for 126 00:06:50,240 --> 00:06:52,960 your run. And I know that the more you 127 00:06:52,960 --> 00:06:56,080 run, the more you need to warm up or the longer you've run for, 128 00:06:56,080 --> 00:06:57,840 the more you probably need to warm up also. 129 00:06:58,520 --> 00:07:01,560 And as we get older, we have to warm up more too, because it 130 00:07:01,560 --> 00:07:03,200 just takes our body a little bit more time. 131 00:07:03,600 --> 00:07:06,840 And I noticed I've been running competitively for 24 years, so 132 00:07:06,840 --> 00:07:08,920 it takes me a lot longer to warm up now than it used to. 133 00:07:08,920 --> 00:07:11,400 So I always try to make sure to get something in. 134 00:07:11,920 --> 00:07:14,800 I used to do like a lunge warm up before every run, like if I 135 00:07:14,800 --> 00:07:16,160 didn't have access to a foam roller. 136 00:07:16,680 --> 00:07:18,760 But I like getting that little foam roll in, even if it's just 137 00:07:18,760 --> 00:07:20,880 5 minutes and then nice mobility flow. 138 00:07:20,880 --> 00:07:23,280 And then when you're done running, I have like a little 139 00:07:23,280 --> 00:07:26,000 bit longer routine. So I might hold each mobility 140 00:07:26,000 --> 00:07:29,360 flow exercise for like maybe like 10 seconds and I might hold 141 00:07:29,360 --> 00:07:32,800 it for five seconds before or maybe 5 seconds after, three 142 00:07:32,800 --> 00:07:35,200 seconds before. And then I'll do like kind of 143 00:07:35,200 --> 00:07:37,840 the similar type of mobility and formally routine afterwards. 144 00:07:38,360 --> 00:07:41,200 And if you keep that up, you're gonna feel better in your run, 145 00:07:41,360 --> 00:07:44,320 you're gonna recover better and you're less likely to get 146 00:07:44,600 --> 00:07:46,560 injuries. There's also so many different 147 00:07:46,560 --> 00:07:48,680 exercises you could do before and after you're running. 148 00:07:49,040 --> 00:07:52,000 And sometimes, you know, with our busy lives, I'm just running 149 00:07:52,000 --> 00:07:55,640 from running from place to place and I, you know, we might not 150 00:07:55,640 --> 00:07:59,520 always put in the time we need to get those exercises in. 151 00:07:59,800 --> 00:08:02,200 So that's why I always think yoga's like a good supplement. 152 00:08:02,440 --> 00:08:05,400 Like I'm not saying it's a substitution for, you know, your 153 00:08:05,400 --> 00:08:08,000 pre and post routine, but it's something that will add in a 154 00:08:08,000 --> 00:08:09,960 little bit extra. So you make sure that you 155 00:08:09,960 --> 00:08:13,000 stretch those muscles out and get some good dynamic stretching 156 00:08:13,000 --> 00:08:16,320 as well as mobility to make you feel good, keep you healthy. 157 00:08:16,560 --> 00:08:20,600 Love it and I know that you also give your athlete athletes 158 00:08:20,640 --> 00:08:25,520 drills pre run, so maybe you can talk about those just a little 159 00:08:25,520 --> 00:08:26,280 bit. Yeah. 160 00:08:26,360 --> 00:08:28,800 So usually before like a hard workout, I like to give my 161 00:08:28,800 --> 00:08:33,679 athletes drills, like to get yourself extra warmed up and to, 162 00:08:33,880 --> 00:08:35,919 you know, fire those muscles that you're gonna be firing when 163 00:08:35,919 --> 00:08:38,880 you're actually running the workout and it makes you feel 164 00:08:38,880 --> 00:08:40,280 better. It also helps to improve your 165 00:08:40,280 --> 00:08:43,720 form and it helps you help stretch you out too. 166 00:08:43,960 --> 00:08:46,040 So it's like, there's so many benefits of drills. 167 00:08:46,040 --> 00:08:49,240 So like a little bit of high knees, but maybe some butt 168 00:08:49,240 --> 00:08:54,640 kicks, some A skips, B skips, Frankenstein walks, leg swings 169 00:08:54,640 --> 00:08:57,560 are another thing that I always like to do after my run. 170 00:08:58,360 --> 00:09:00,480 And then there's so many different drills you can do. 171 00:09:01,240 --> 00:09:06,080 So usually when I host my run group also, I will like throw in 172 00:09:06,080 --> 00:09:09,120 some unique drills in there and excuse me, some of them are 173 00:09:09,120 --> 00:09:13,200 like, really, you know, stuff that maybe you've done, maybe 174 00:09:13,200 --> 00:09:17,840 you've never done, but it keeps it interesting and spicy and, 175 00:09:17,840 --> 00:09:20,160 you know, it gives you working some different muscles. 176 00:09:20,440 --> 00:09:24,080 And yeah, drills are good. Don't forget about them. 177 00:09:24,480 --> 00:09:26,760 Love it. All right, so let's talk about 178 00:09:26,760 --> 00:09:32,000 maybe the number one reason why we end up in pain. 179 00:09:32,800 --> 00:09:35,200 Oh yeah, a lot of, I would say the number one reason is 180 00:09:35,200 --> 00:09:39,240 probably that our form and our running technique are not up to 181 00:09:39,240 --> 00:09:41,640 par. So there's like a lot of, 182 00:09:41,760 --> 00:09:43,800 there's certain things in your running form that you can fix 183 00:09:43,800 --> 00:09:47,720 right away, not there's a lot of things that you can't fix right 184 00:09:47,720 --> 00:09:50,600 away. So some like easy quick fixes or 185 00:09:50,600 --> 00:09:52,840 maybe just not crossing your arms over your chest. 186 00:09:53,760 --> 00:09:56,040 So like imagining that there's a line going down the middle of 187 00:09:56,040 --> 00:09:58,960 your body and then you don't, you can hit that line, but you 188 00:09:58,960 --> 00:10:00,440 don't want to crossover it because then you might be 189 00:10:00,440 --> 00:10:02,920 running more side to side than you are running forwards. 190 00:10:03,160 --> 00:10:04,280 So that's like something you can fix. 191 00:10:04,560 --> 00:10:07,160 Another thing that I used to do when I was in high school that I 192 00:10:07,160 --> 00:10:10,480 had to fix was bobbing my head. So when I used to run, I used to 193 00:10:10,480 --> 00:10:15,040 Bob my head left and right and I focused on like staring at a 194 00:10:15,040 --> 00:10:16,680 spot in front of me that's straight. 195 00:10:16,680 --> 00:10:18,920 And I was able to keep my head straight like in practice. 196 00:10:19,080 --> 00:10:20,520 And I just kept practicing, kept practicing. 197 00:10:20,520 --> 00:10:23,280 Eventually I stopped bobbing my head, but my coaches used to 198 00:10:23,280 --> 00:10:25,960 make fun in high school. They used to say that they would 199 00:10:25,960 --> 00:10:28,320 make a bobble head doll out of me because I kept bothering my 200 00:10:28,320 --> 00:10:31,040 head when I ran. I was like, this is kind of 201 00:10:31,040 --> 00:10:34,280 weird. But yeah, I knew that it was 202 00:10:34,880 --> 00:10:36,400 holding me back when I was running. 203 00:10:36,440 --> 00:10:40,160 And I have some really crazy videos of my head just swinging 204 00:10:40,160 --> 00:10:43,960 everywhere. And so that's an easy fix. 205 00:10:44,440 --> 00:10:47,720 My arms also, I used to hold my arms outwards a lot because I 206 00:10:47,720 --> 00:10:49,760 used to play soccer and you're used to like having your arms 207 00:10:49,760 --> 00:10:52,520 out to get ready to elbow someone or, you know, to turn. 208 00:10:53,080 --> 00:10:56,680 But then I focus on keeping my actually, I had this and even 209 00:10:56,680 --> 00:10:58,880 recently I noticed that my arms come out a little bit when I 210 00:10:58,880 --> 00:11:01,200 Sprint. So like trying to keep your 211 00:11:01,240 --> 00:11:03,640 elbows closer to your body when you're in easy runs will 212 00:11:03,640 --> 00:11:05,200 translate into like regular runs. 213 00:11:05,760 --> 00:11:08,680 But then there's also things that maybe you can fix with your 214 00:11:08,680 --> 00:11:10,880 running form that you might not be able to fix right away. 215 00:11:11,120 --> 00:11:15,360 So like if you have a foot flare or your foot goes in or out, you 216 00:11:15,360 --> 00:11:18,440 can do like some internal rotator exercises with with the 217 00:11:18,440 --> 00:11:20,960 resistance bands to help like with that rotation. 218 00:11:21,720 --> 00:11:25,120 And also sometimes your certain muscles are really tight, so 219 00:11:25,120 --> 00:11:28,160 maybe they're putting pressure on other muscles and then you 220 00:11:28,160 --> 00:11:31,600 know, that could cause injury. So making sure that your form is 221 00:11:31,600 --> 00:11:37,160 good and then depending on how someone runs, usually I can look 222 00:11:37,160 --> 00:11:40,240 at them and tell like what kind of exercises they need, excuse 223 00:11:40,240 --> 00:11:43,280 me, a little bit more of to make their form more efficient. 224 00:11:43,600 --> 00:11:46,560 And that should help to reduce pain and injury. 225 00:11:47,480 --> 00:11:49,320 Perfect. Thank you for elaborating on 226 00:11:49,320 --> 00:11:51,280 that. And then I also know that you're 227 00:11:51,280 --> 00:11:55,400 a huge advocate for strength training and I'm assuming that's 228 00:11:55,400 --> 00:11:57,120 also to prevent running injuries. 229 00:11:57,120 --> 00:11:58,720 Maybe you can talk to us a little bit about that. 230 00:11:59,000 --> 00:12:01,200 Yeah, strength training is really, really important. 231 00:12:01,640 --> 00:12:05,080 When I started like consistently doing strength training after 232 00:12:05,080 --> 00:12:08,160 college, that's when I noticed the injuries, you know, almost 233 00:12:08,160 --> 00:12:11,480 going, pretty much going away. And also I feel more powerful 234 00:12:11,480 --> 00:12:14,760 when I ran and it made a difference of like a minute and 235 00:12:14,760 --> 00:12:18,400 a 5K too, which is really big. And I remember in college we did 236 00:12:18,400 --> 00:12:20,600 strength like twice a week. We'd go to the strength trainer, 237 00:12:20,600 --> 00:12:23,960 we'd be there for like an hour, hour and 15 minutes and we'd do 238 00:12:23,960 --> 00:12:25,480 a whole circuit of different things. 239 00:12:26,000 --> 00:12:28,520 So you want to make sure that you have some good run specific 240 00:12:28,520 --> 00:12:30,080 strength. It doesn't have to be anything 241 00:12:30,080 --> 00:12:33,040 too crazy or fancy. Just like there's a lot of basic 242 00:12:33,040 --> 00:12:36,880 moves and a lot of single leg, single unilateral movements like 243 00:12:36,880 --> 00:12:38,440 single arm, single leg exercises. 244 00:12:39,000 --> 00:12:40,840 Because when you're running, you have to have good balance 245 00:12:40,840 --> 00:12:44,520 because you're always balancing on at a time for every step 246 00:12:44,520 --> 00:12:45,800 you're taking. So you wanna make sure that 247 00:12:45,800 --> 00:12:48,120 balance is good. And so, yeah, strength change is 248 00:12:48,120 --> 00:12:49,520 so, so important. You wanna make sure you're doing 249 00:12:49,520 --> 00:12:52,960 the exercises correctly also. So luckily now we have YouTube 250 00:12:52,960 --> 00:12:55,880 that has like very detailed explanations of all different 251 00:12:55,880 --> 00:12:59,840 types of strength exercises. You can ask somebody, we can 252 00:12:59,840 --> 00:13:03,480 help you out. There's so many different 253 00:13:03,680 --> 00:13:06,160 exercises you can do, but you want to make sure you're doing 254 00:13:06,160 --> 00:13:08,280 correctly and you're doing them consistently too. 255 00:13:08,880 --> 00:13:11,440 So like if as long as you do at least two strength workouts a 256 00:13:11,440 --> 00:13:15,040 week for runners, that's good. Maybe you can do 3IN like the 257 00:13:15,040 --> 00:13:17,600 offseason or some people like to do 3 anyway. 258 00:13:18,200 --> 00:13:22,680 If they're like shorter strength workouts, maybe you do like 3:30 259 00:13:22,680 --> 00:13:24,960 to 45 minute ones or two one hour ones. 260 00:13:25,160 --> 00:13:28,360 I like to do like the two one hour 2 one hour strength 261 00:13:28,360 --> 00:13:30,640 workouts a week. That's perfect. 262 00:13:30,640 --> 00:13:35,600 And so to dive a little bit deeper into those exercises, 263 00:13:35,600 --> 00:13:37,840 maybe talk to us a little bit about the importance of like 264 00:13:38,160 --> 00:13:41,920 lunges, deadlifts and squats specifically, because I know 265 00:13:41,920 --> 00:13:44,040 there's a lot of research out there that talks about those 266 00:13:44,040 --> 00:13:47,160 being really good forerunners. Yeah, yeah, that's right. 267 00:13:47,160 --> 00:13:49,560 Lunges, deadlifts and squats are like three really important 268 00:13:49,720 --> 00:13:51,840 exercises that I do like every time I do strength. 269 00:13:52,600 --> 00:13:56,600 So I would say like when you're doing squats, if you focus on 270 00:13:56,600 --> 00:13:59,880 hinging your hips back, you work more like your glutes and your, 271 00:13:59,960 --> 00:14:01,640 your hammies than your actual quads. 272 00:14:02,400 --> 00:14:04,640 But if you want to work like more your quads when you're 273 00:14:04,960 --> 00:14:07,880 doing squats, you can also put like a plate underneath your 274 00:14:08,800 --> 00:14:11,640 underneath your heels. And then you can bring your feet 275 00:14:11,640 --> 00:14:14,560 closer together if you want to work like more the quads. 276 00:14:15,240 --> 00:14:17,560 But like most depends on the runner. 277 00:14:17,560 --> 00:14:21,520 Like I run quad dominant, which is like I use my quads a lot 278 00:14:21,520 --> 00:14:24,240 when I run. So I need to work more on my 279 00:14:24,240 --> 00:14:27,440 gluten, my hamstring strength. So I still work the quads, but 280 00:14:27,440 --> 00:14:29,600 like focus more on the glutes and the hamstrings and more of 281 00:14:29,600 --> 00:14:32,240 that kick back. And that's really important. 282 00:14:32,600 --> 00:14:36,120 A lot of runners get like pain in their glute medius or like 283 00:14:36,120 --> 00:14:40,840 around that hamstring glute area where like your glute attaches 284 00:14:40,840 --> 00:14:43,080 to your hamstring. So a lot of that is because 285 00:14:43,600 --> 00:14:45,880 maybe their glutes aren't strong enough and they need to engage 286 00:14:45,880 --> 00:14:49,080 the glutes more. So you know, lunges will help 287 00:14:49,080 --> 00:14:51,680 with that too. That'll work like your glutes a 288 00:14:51,680 --> 00:14:57,120 lot, your hammies, your quads also making sure you bring that 289 00:14:57,120 --> 00:15:00,200 back knee down, but don't touch the ground and focus on that 290 00:15:00,520 --> 00:15:04,240 that front knee. And then you said deadlift, 291 00:15:04,480 --> 00:15:06,080 deadlift. Oh yeah, those are really good 292 00:15:06,080 --> 00:15:07,960 for like, but you got to be careful with deadlifts too, 293 00:15:07,960 --> 00:15:10,480 because if you lift too heavy, you could hurt your lower back. 294 00:15:11,120 --> 00:15:14,400 So I like to do deadlifts with the trap bar because it makes me 295 00:15:14,400 --> 00:15:18,480 feel more secure. You have the balance of weight 296 00:15:18,480 --> 00:15:20,760 and everything, it just makes it feel better and you're still 297 00:15:20,760 --> 00:15:23,000 getting the same benefit as deadlift, but it puts less 298 00:15:23,000 --> 00:15:27,760 pressure on your on your back if you use like the trap bar or for 299 00:15:27,760 --> 00:15:31,320 deadlifts, like I like single leg deadlifts with a dumbbell on 300 00:15:31,320 --> 00:15:33,600 each hand that really works the hammies. 301 00:15:33,600 --> 00:15:35,920 And sometimes I like to even do single leg deadlifts, like after 302 00:15:35,920 --> 00:15:41,240 a workout, just to stretch your hamstrings out without weight. 303 00:15:41,840 --> 00:15:46,080 Sounds pretty brutal. Yeah, brutally good. 304 00:15:47,000 --> 00:15:49,040 All right, perfect. So what are some other things 305 00:15:49,040 --> 00:15:53,680 that we as runners should pay attention to as we go through 306 00:15:53,680 --> 00:15:56,280 our marathon training plans, no matter where we got them? 307 00:15:56,280 --> 00:15:59,480 What are we supposed to pay attention to in order to prevent 308 00:15:59,920 --> 00:16:02,600 risk of injury or to lower that risk of injury? 309 00:16:03,520 --> 00:16:05,640 Yeah. So some things that you 310 00:16:05,640 --> 00:16:10,400 definitely want to pay attention to are if you have any, like 311 00:16:11,040 --> 00:16:14,440 let's say you're extra extra tight, extra extra sore, or you 312 00:16:14,440 --> 00:16:18,440 have like a pain, whether it's like a dull pain, a sharp pain, 313 00:16:18,440 --> 00:16:21,120 like any type of pain, like that, that you address it right 314 00:16:21,120 --> 00:16:23,720 away And like don't let it go. Like even if you think it's 315 00:16:23,720 --> 00:16:28,080 something mild or minor, talk to your coach and they can try to 316 00:16:28,080 --> 00:16:30,800 help you or they can refer you to like a specialist if you 317 00:16:30,800 --> 00:16:33,400 need. But usually if you address like 318 00:16:33,520 --> 00:16:37,000 something that feels out of the ordinary right away, then you 319 00:16:37,000 --> 00:16:38,440 can do something to make it better. 320 00:16:39,480 --> 00:16:43,200 And rather than if you like keep running on on something that's 321 00:16:43,200 --> 00:16:45,960 painful or, you know, it could potentially get worse and then 322 00:16:45,960 --> 00:16:47,640 you might have to take more time off of running. 323 00:16:47,880 --> 00:16:50,440 So sometimes if you back off for a few days or a week if you have 324 00:16:50,440 --> 00:16:54,200 to, you know, and do some exercises that can help you so 325 00:16:54,200 --> 00:16:56,960 you don't have to take more time off and don't lead to any 326 00:16:56,960 --> 00:16:59,480 serious injuries. So that's important. 327 00:16:59,640 --> 00:17:03,080 And then by making sure you're and you have good shoes too, 328 00:17:03,760 --> 00:17:05,800 that's always like one of the first questions I like to ask 329 00:17:05,800 --> 00:17:09,480 someone if they're like having a certain pain because, you know, 330 00:17:09,480 --> 00:17:11,560 shoes get worn out and when they get worn out, they don't work 331 00:17:11,560 --> 00:17:13,599 properly. And then people start 332 00:17:13,599 --> 00:17:15,480 compensating without realizing it. 333 00:17:15,480 --> 00:17:18,640 And, you know, certain muscles are work more than others and 334 00:17:18,640 --> 00:17:21,280 they can get injured. So shoes are so, so important. 335 00:17:21,280 --> 00:17:24,119 They say like 300 to 500 miles, depends on how hard you wear 336 00:17:24,119 --> 00:17:26,200 them too. So that's why I always like to 337 00:17:26,200 --> 00:17:28,920 have a couple different pairs of shoes that I switch between. 338 00:17:29,200 --> 00:17:32,000 So I usually don't have to go shoe shopping until like, you 339 00:17:32,000 --> 00:17:34,360 know, another year. Like I can go, I can go months 340 00:17:34,360 --> 00:17:37,160 sometimes, sometimes without shoe shopping if I have a couple 341 00:17:37,160 --> 00:17:40,320 shoes that I alternate between. That's a really good idea. 342 00:17:40,640 --> 00:17:43,480 And do not mess with overworn shoes. 343 00:17:43,480 --> 00:17:46,760 Ever. I like that and I also want to 344 00:17:46,760 --> 00:17:51,400 kind of go to something you said there about the injury and 345 00:17:51,400 --> 00:17:54,520 compensating, because I know that sometimes when you feel an 346 00:17:54,520 --> 00:17:58,120 injury, then you try to switch your gait and then you can 347 00:17:58,120 --> 00:18:00,360 injure yourself some more. Maybe talk about how you've 348 00:18:00,880 --> 00:18:02,240 experienced that with your athletes. 349 00:18:02,480 --> 00:18:05,160 Yeah, that happens a lot. Like sometimes if you have pain 350 00:18:05,160 --> 00:18:09,320 in one area and then maybe you start running funky, but you 351 00:18:09,320 --> 00:18:11,720 might not even realize it because you might be, Or maybe 352 00:18:11,720 --> 00:18:14,160 you used to have pain in an area and you're trying to baby it. 353 00:18:14,280 --> 00:18:17,080 So subconsciously you're changing your running form to 354 00:18:17,080 --> 00:18:19,280 like make sure that you don't put as much pressure on the knee 355 00:18:19,520 --> 00:18:23,200 or whatever the injury is, and then that might cause pain 356 00:18:23,200 --> 00:18:25,280 somewhere else. So you definitely want to make 357 00:18:25,280 --> 00:18:27,360 sure that you're fully healed and recovered before you come 358 00:18:27,360 --> 00:18:30,320 back to running and that when you are you're, you know, 359 00:18:30,320 --> 00:18:33,480 strengthening, doing a little extra to help that area, whether 360 00:18:33,480 --> 00:18:36,280 it's stretching, strengthening even after you feel better. 361 00:18:36,440 --> 00:18:39,840 So in that way, like nothing comes back and then and then 362 00:18:39,840 --> 00:18:42,000 just try to remember to like run relaxed. 363 00:18:42,000 --> 00:18:44,960 And you know, it's kind of a mental trick you have to teach 364 00:18:44,960 --> 00:18:47,520 yourself to not not worry about like the past. 365 00:18:47,520 --> 00:18:49,440 If you're feeling good, just run how you normally do. 366 00:18:49,800 --> 00:18:53,360 If it feels funky, back off. I like that. 367 00:18:54,440 --> 00:18:57,600 All right, so let's also touch on cross training and the 368 00:18:57,600 --> 00:19:02,720 importance of rest and recovery when it comes to preventing 369 00:19:02,720 --> 00:19:06,200 future injuries. Yeah, So cross training is 370 00:19:06,200 --> 00:19:10,120 really beneficial, especially for runners in the beginning, if 371 00:19:10,120 --> 00:19:12,360 they're not used to, you know, maybe they're only used to 372 00:19:12,360 --> 00:19:13,560 running two or three days a week. 373 00:19:14,200 --> 00:19:17,000 So if you want to get them used to more, but instead of 374 00:19:17,000 --> 00:19:19,920 increasing their running right away, you add in a cross train 375 00:19:19,920 --> 00:19:22,280 day. And then a lot of my athletes 376 00:19:22,280 --> 00:19:24,360 will have them run like five days a week and do one cross 377 00:19:24,360 --> 00:19:27,400 train day and one off day. And then that cross train day 378 00:19:27,400 --> 00:19:29,560 just gives you a break from the impact. 379 00:19:30,080 --> 00:19:33,920 So that helps to minimize injuries, but also some, it 380 00:19:33,920 --> 00:19:35,840 works some of those running muscles depending on what you're 381 00:19:35,840 --> 00:19:38,720 doing, but also works other muscles to keep you strong in 382 00:19:38,720 --> 00:19:41,480 other areas like swimming. You do Aqua jogging. 383 00:19:41,920 --> 00:19:44,880 You know, we love that one. Aqua jogging has a similar 384 00:19:44,880 --> 00:19:46,760 motion, same motion as running, but in the water. 385 00:19:46,760 --> 00:19:49,400 So you have that resistance, good for mobility too. 386 00:19:49,720 --> 00:19:51,320 And that's something that I did when I was injured. 387 00:19:51,320 --> 00:19:54,240 Unfortunately, I had some injuries in the past too, but 388 00:19:54,360 --> 00:19:56,040 the Aqua jogging kept me in really good shape. 389 00:19:56,040 --> 00:19:58,640 So when I came back, I was like stronger than ever and faster. 390 00:19:59,400 --> 00:20:01,800 And so everyone who I've coached through Aqua jogging has always 391 00:20:01,800 --> 00:20:04,320 come back stronger and faster, including you. 392 00:20:04,960 --> 00:20:07,520 Well, you know, you had a race pretty soon after, but you did 393 00:20:07,520 --> 00:20:10,080 the best you could and then you know you're you're good and 394 00:20:10,080 --> 00:20:12,360 healthy now it. Definitely keeps your endurance 395 00:20:12,400 --> 00:20:14,960 up there, whereas if you completely stop, it doesn't 396 00:20:14,960 --> 00:20:16,600 help. So I guess that's a a wonderful 397 00:20:16,600 --> 00:20:18,480 thing to do when you're as you're getting, as your body's 398 00:20:18,480 --> 00:20:21,560 getting used to performing more and doing more runs. 399 00:20:21,560 --> 00:20:22,400 Yeah. Exactly. 400 00:20:22,640 --> 00:20:24,840 And keeps you feeling good while you're not running too. 401 00:20:24,840 --> 00:20:27,280 Like if if you're, if you do have to take off for an injury, 402 00:20:27,920 --> 00:20:29,480 you know, you're still going to get a workout in. 403 00:20:29,960 --> 00:20:32,200 I stayed in really good shape from Aqua jogging before the 404 00:20:32,200 --> 00:20:35,640 Olympic trials when I had an injury and I was so thankful I'd 405 00:20:35,640 --> 00:20:37,320 Aqua jog. Like it's not quite the same as 406 00:20:37,320 --> 00:20:39,240 running. So it takes an adjustment to get 407 00:20:39,240 --> 00:20:41,360 back on land. But at least I finished the 408 00:20:41,360 --> 00:20:44,120 trials, you know, injury free and I was able to finish. 409 00:20:44,120 --> 00:20:46,080 So that's, that was really important for that race. 410 00:20:46,600 --> 00:20:48,560 But yeah, cross training is good to maintain. 411 00:20:48,560 --> 00:20:52,520 And sometimes if some people have trouble taking rest days, I 412 00:20:52,520 --> 00:20:54,800 know myself like I had never used to take a rest day. 413 00:20:55,600 --> 00:20:58,400 And even on my recovery weeks when I have like 3 off days, 414 00:20:58,600 --> 00:21:00,840 sometimes like in the beginning I was like, I'm not used to 415 00:21:00,840 --> 00:21:02,760 this, let me just cross train instead. 416 00:21:02,760 --> 00:21:05,600 So like I always tell people if they really can't take a day 417 00:21:05,600 --> 00:21:10,560 off, just do like a light cross train like elliptical or or 418 00:21:10,560 --> 00:21:14,680 cycling or swimming or running in the water or rollerblading. 419 00:21:15,400 --> 00:21:18,400 There's so many things rowing you can do and it's a good way 420 00:21:18,400 --> 00:21:21,320 to keep your cardiovascular endurance up without having that 421 00:21:21,320 --> 00:21:24,160 impact. And so sleep is your #1 422 00:21:24,160 --> 00:21:27,720 recovery, we were saying, and it's so, so important that you 423 00:21:27,720 --> 00:21:30,160 get a good quality sleep and quantity. 424 00:21:30,880 --> 00:21:34,320 Like the average would say like 8 hours is like probably like a 425 00:21:34,320 --> 00:21:36,200 minimum. Some people could do 7 as like a 426 00:21:36,200 --> 00:21:39,640 bare minimum, but I would recommend like 8 to 9. 427 00:21:39,640 --> 00:21:42,960 Depends on how many, how long you actually train for and how 428 00:21:42,960 --> 00:21:44,400 many, how intense your training is. 429 00:21:44,640 --> 00:21:48,680 So I think I learned in marathon training that the sweet spot for 430 00:21:48,680 --> 00:21:51,480 me is 9 1/2 hours. I don't always get that. 431 00:21:51,480 --> 00:21:54,360 Most of the time I don't, but I know that if I at least get 432 00:21:54,360 --> 00:21:58,360 eight, I'm okay. 7 Not great, but better than nothing. 433 00:21:58,360 --> 00:22:00,280 If I get under seven I don't feel good. 434 00:22:00,800 --> 00:22:02,560 I used to get away with that, but not anymore. 435 00:22:03,160 --> 00:22:07,120 So I always recommend, no matter how old you are, that you get at 436 00:22:07,120 --> 00:22:09,360 least that 8 to 9 hours of sleep. 437 00:22:10,000 --> 00:22:12,400 If you're like a teenager, you probably want to get even more 438 00:22:12,400 --> 00:22:13,800 'cause you're in those growing stages. 439 00:22:14,480 --> 00:22:16,440 So when I was coaching high schoolers, I was trying to make 440 00:22:16,440 --> 00:22:18,120 sure they'd sleep like 10 or 12 hours. 441 00:22:18,120 --> 00:22:20,320 Sometimes it's wild, but you need it. 442 00:22:20,320 --> 00:22:23,640 It's really important. And then taking rest days is 443 00:22:23,640 --> 00:22:26,400 important too. Like I said, it's hard for some 444 00:22:26,400 --> 00:22:30,680 people to take rest days, but if you don't take those days, you 445 00:22:30,680 --> 00:22:32,760 can lead to overtraining and mentally and physically. 446 00:22:33,960 --> 00:22:39,400 And so rest days combined with good sleep combined with par up 447 00:22:39,400 --> 00:22:43,560 to par nutrition is going to keep you the best that you can 448 00:22:43,560 --> 00:22:47,040 possibly be and help you perform to your optimal performance. 449 00:22:47,520 --> 00:22:49,440 And let's talk about the nutrition a little bit. 450 00:22:49,440 --> 00:22:55,440 What are some key things to eat that will help your body heal 451 00:22:55,440 --> 00:22:57,960 from the stress that you're putting on it from running, 452 00:22:57,960 --> 00:23:00,400 etcetera? Yeah, you definitely want to try 453 00:23:00,400 --> 00:23:03,080 to get in like protein and carbs, some form of protein and 454 00:23:03,080 --> 00:23:06,280 carbs, like right after you run. And sometimes it's hard to eat a 455 00:23:06,280 --> 00:23:09,200 meal like right after, maybe you're not hungry or maybe, you 456 00:23:09,200 --> 00:23:12,000 know, you don't have it already directly after you run, but the 457 00:23:12,000 --> 00:23:14,000 sooner you can get in like something with protein and 458 00:23:14,000 --> 00:23:15,640 carbs. Like I love my shakes. 459 00:23:15,640 --> 00:23:19,680 I have my protein shakes, you know, and they have like a good 460 00:23:19,760 --> 00:23:21,320 balance of protein and carbs in them. 461 00:23:21,720 --> 00:23:24,560 And then usually I'll mix up with some frozen fruit. 462 00:23:25,080 --> 00:23:28,360 But if I'm on the go, I'll pour my protein shake with some 463 00:23:29,080 --> 00:23:31,840 scoops of protein in like almond milk or water or something. 464 00:23:32,120 --> 00:23:35,160 And then maybe I'll use like sweetened almond milk just to 465 00:23:35,160 --> 00:23:38,200 give you those carbs. So make sure you get that, that 466 00:23:38,240 --> 00:23:41,120 blend of carbs and protein. I also bring overnight oats with 467 00:23:41,120 --> 00:23:44,640 me after my big long runs because I can't just drink like 468 00:23:44,640 --> 00:23:47,440 a shake right after my long run. I'm like starvation. 469 00:23:47,440 --> 00:23:49,720 So I'll drink the shake or I might even just make the 470 00:23:49,720 --> 00:23:52,200 overnight oats and put like a scoop of protein or two in there 471 00:23:52,480 --> 00:23:54,960 and then put like some Greek yogurt, some frozen fruit, some 472 00:23:54,960 --> 00:23:57,640 chia seeds, flax seeds, whatever you want. 473 00:23:57,640 --> 00:23:59,320 You can pop it in there with some almond milk. 474 00:24:00,000 --> 00:24:02,480 And then some people don't like cold oats, but I love it. 475 00:24:02,920 --> 00:24:04,840 But you can always heat it up if you need to. 476 00:24:04,840 --> 00:24:07,840 And I put some salt in there too, and I'll drink like a big 477 00:24:07,840 --> 00:24:10,720 element tea. So yeah, the nutrition's so, so 478 00:24:10,720 --> 00:24:13,920 important. And then not just after you run, 479 00:24:14,200 --> 00:24:16,640 of course you want to get your nutrition in after, but before 480 00:24:16,640 --> 00:24:19,880 is so important too. A lot of people wake up really, 481 00:24:19,880 --> 00:24:21,920 really early and they have trouble with like eating before 482 00:24:21,920 --> 00:24:24,720 they run. But for myself, I don't care 483 00:24:24,720 --> 00:24:27,640 what what time I wake up. I literally feel sick if I don't 484 00:24:27,640 --> 00:24:29,440 eat. And I think it's 'cause I'm used 485 00:24:29,440 --> 00:24:32,080 to eating the second I wake up. But I always have oats with 486 00:24:32,080 --> 00:24:35,640 honey and salt, even if I'm no matter what time it is and I 487 00:24:35,640 --> 00:24:38,280 love it. I'll do overnight oats and so I 488 00:24:38,280 --> 00:24:41,640 put like drizzle of honey and some salt because I don't know 489 00:24:41,640 --> 00:24:43,520 what else I would put in oats. You could put protein powder but 490 00:24:43,520 --> 00:24:45,560 not before you run. Just want to get some easily 491 00:24:45,560 --> 00:24:47,240 digestible carbs in before you run. 492 00:24:47,520 --> 00:24:51,360 But oats does have some protein in it also and then it does have 493 00:24:51,360 --> 00:24:52,960 some fiber. So it doesn't sit well with 494 00:24:52,960 --> 00:24:56,600 everyone. If you are gluten intolerant 495 00:24:56,600 --> 00:24:59,680 like me, then you you don't want to have any bread. 496 00:24:59,680 --> 00:25:03,160 But like if you can handle bread before you run that, that would 497 00:25:03,160 --> 00:25:05,080 be a good option. I know I get so jealous of the 498 00:25:05,080 --> 00:25:07,040 people that can eat like their bread with peanut butter or 499 00:25:07,040 --> 00:25:09,840 honey or like some kind of, I can't eat peanut butter, but sun 500 00:25:09,840 --> 00:25:11,920 butter. But yeah, you can have some form 501 00:25:11,920 --> 00:25:14,440 of carbs. And if you have a little protein 502 00:25:14,440 --> 00:25:17,040 before you run, that's good too. And then make sure you're 503 00:25:17,040 --> 00:25:19,000 punished after. But if you're not used to eating 504 00:25:19,000 --> 00:25:22,160 before you run, just practice eating something small before 505 00:25:22,160 --> 00:25:23,760 you run. Like I always tell people just 506 00:25:23,760 --> 00:25:26,320 try like one, one rice cake or like 1 rice cake with a little 507 00:25:26,320 --> 00:25:28,880 bit of honey and salt that's even lighter than oatmeal and 508 00:25:28,880 --> 00:25:31,920 that might be a good to kind of ease you into it. 509 00:25:32,240 --> 00:25:35,240 In college, I do like a piece of a granola bar or something right 510 00:25:35,240 --> 00:25:38,480 before my run because we had like 5:30 AM practice and I was 511 00:25:38,480 --> 00:25:41,840 like, I have to eat something but I can't, you know, because 512 00:25:42,120 --> 00:25:44,120 then you have something to burn and then you get your body used 513 00:25:44,120 --> 00:25:46,000 to it. So when you have the race, you 514 00:25:46,000 --> 00:25:48,760 know that your body will be able to handle some food before you 515 00:25:48,760 --> 00:25:50,520 race. Interesting. 516 00:25:50,520 --> 00:25:53,440 Yeah, because obviously, as you know, there's so much talk in 517 00:25:53,440 --> 00:25:56,960 the running world about Fed adaptive, not Fed Adaptive. 518 00:25:57,840 --> 00:25:59,680 Yeah. So, Erica, thank you so much. 519 00:26:00,240 --> 00:26:01,960 For all this. Information again. 520 00:26:02,080 --> 00:26:04,200 Thanks, bloody appreciate it, love being on here. 521 00:26:04,240 --> 00:26:07,000 And then let our listeners know how they can find you best. 522 00:26:07,200 --> 00:26:09,760 Yeah, they can best find me either on Instagram at at 523 00:26:09,760 --> 00:26:12,360 Exclusive Erica. They can find me on Facebook at 524 00:26:12,360 --> 00:26:17,400 Erica White's WEITZ or our team page team Exclusive Endurance or 525 00:26:17,640 --> 00:26:21,600 they can e-mail me at Erica at Exclusive Dash endurance.com or 526 00:26:21,600 --> 00:26:25,080 feel free to check or, and, or check out my website at 527 00:26:25,080 --> 00:26:29,600 exclusivedashendurance.com and I would love to talk to you. 528 00:26:30,200 --> 00:26:31,440 Perfect. Thank you so much. 529 00:26:31,640 --> 00:26:37,480 Thanks. All right, So thank you, Erica, 530 00:26:37,480 --> 00:26:41,560 and I hope that you listeners enjoyed this episode and got 531 00:26:41,560 --> 00:26:46,040 something of value from it. As always, you can contact 532 00:26:46,040 --> 00:26:47,920 Erica. Everything is LinkedIn. 533 00:26:47,920 --> 00:26:52,240 The show notes below. And yeah, next week we'll have a 534 00:26:52,240 --> 00:26:54,840 recap of the Chicago Marathon because that's where I'm 535 00:26:54,840 --> 00:26:56,600 currently at. And. 536 00:26:56,600 --> 00:26:59,600 I'll let you know. How it went Until next time, 537 00:26:59,680 --> 00:27:06,680 have a great week of running. Thanks for tuning in. 538 00:27:07,160 --> 00:27:09,800 For more information and marathon running news, please 539 00:27:09,800 --> 00:27:13,640 head to www.marathonrunningpodcast.com 540 00:27:13,760 --> 00:27:29,240 and we'll be back next week. Are you looking for the perfect 541 00:27:29,240 --> 00:27:31,280 apparel that mirrors your love for running? 542 00:27:31,480 --> 00:27:35,640 Look no further than Run Swag, the go to store buy runners for 543 00:27:35,640 --> 00:27:38,080 runners. 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