1 00:00:00,200 --> 00:00:03,840 You're listening to episode 192 of the Marathon Running Podcast. 2 00:00:04,040 --> 00:00:06,400 In this episode, we're going to answer the question whether you 3 00:00:06,400 --> 00:00:09,800 can train for a full marathon on the treadmill. 4 00:00:17,120 --> 00:00:20,040 This is the Marathon Running Podcast by Letty and Ryan from 5 00:00:20,040 --> 00:00:22,760 We Got The Runs. Join us in our running community 6 00:00:22,760 --> 00:00:26,440 for weekly content that is motivational, educational and 7 00:00:26,440 --> 00:00:29,440 inspirational, and that the Marathon Running Podcast take 8 00:00:29,440 --> 00:00:32,479 you from the starting line to the finish line and beyond. 9 00:00:37,520 --> 00:00:40,440 Hello and welcome everyone to the Marathon Running Podcast. 10 00:00:40,440 --> 00:00:42,600 My Name Is Letty. My name is Ryan. 11 00:00:42,960 --> 00:00:45,840 And we are your hosts and we're thrilled to have you join us. 12 00:00:45,840 --> 00:00:48,200 Whether you're a seasoned runner or someone looking to take your 13 00:00:48,200 --> 00:00:50,880 first steps into the world of long distance running, we've got 14 00:00:50,880 --> 00:00:53,040 you covered. We're here to share insight and 15 00:00:53,040 --> 00:00:55,800 tips and expert advice to make your marathon journey a 16 00:00:55,800 --> 00:00:58,440 rewarding and successful experience. 17 00:00:58,440 --> 00:01:02,240 Thank you to all the listeners who TuneIn and listen to us. 18 00:01:02,240 --> 00:01:04,480 We do appreciate it when you give us comments. 19 00:01:04,599 --> 00:01:06,720 It's really fun. I really do enjoy that when you 20 00:01:06,720 --> 00:01:10,800 get people that say it's helpful for them or it's been useful. 21 00:01:10,800 --> 00:01:12,520 I really do like that. And so this lady. 22 00:01:13,160 --> 00:01:15,920 Yes, I absolutely do. So with that, let's get started. 23 00:01:15,920 --> 00:01:20,240 Ryan, how are you doing today? I'm doing well, but it is cooler 24 00:01:20,240 --> 00:01:23,640 out. I would say cold, except for in 25 00:01:23,680 --> 00:01:26,680 Florida is not nearly as cold as other places. 26 00:01:27,040 --> 00:01:29,200 And Ryan says that. And I wish we would have these 27 00:01:29,200 --> 00:01:32,560 episodes on YouTube so you could see that he's wearing a hoodie 28 00:01:32,560 --> 00:01:35,840 currently pulled up all the way almost to his eyes because he's 29 00:01:35,840 --> 00:01:38,400 that cold. But we know we are ridiculous 30 00:01:38,560 --> 00:01:42,760 with our 50° morning air. I know it's much colder in other 31 00:01:42,760 --> 00:01:45,000 parts of the country and the rest of the world in northern 32 00:01:45,000 --> 00:01:48,400 hemisphere, and we also realize their spring marathons on the 33 00:01:48,400 --> 00:01:51,080 horizon. And inevitably people are going 34 00:01:51,080 --> 00:01:53,520 to have to figure out how to train for them somehow. 35 00:01:53,520 --> 00:01:55,240 Right? And along those lines, we've 36 00:01:55,240 --> 00:01:58,640 been contacted by a couple of first time marathoners with the 37 00:01:58,640 --> 00:02:02,560 question whether or not it is possible to train for a marathon 38 00:02:02,560 --> 00:02:06,080 entirely on the treadmill. And on a quick side note, we 39 00:02:06,080 --> 00:02:09,120 appreciate having been contacted on this topic. 40 00:02:09,120 --> 00:02:11,640 If you ever have a special topic or a question that you would 41 00:02:11,640 --> 00:02:15,040 like for us to cover, we're always open to ideas, whether 42 00:02:15,040 --> 00:02:17,800 it's training for nutrition, gear recommendation or anything 43 00:02:17,800 --> 00:02:21,000 related to marathon running, we might be able to turn that into 44 00:02:21,000 --> 00:02:23,480 an episode. So we encourage you to reach 45 00:02:23,480 --> 00:02:25,400 out. And with that, we do realize 46 00:02:25,400 --> 00:02:29,200 that spring marathons on the horizon and people need to prep 47 00:02:29,200 --> 00:02:31,360 for them somehow, no matter where you live. 48 00:02:31,360 --> 00:02:34,640 So that's why we have decided to do this topic And again, we're 49 00:02:34,640 --> 00:02:38,040 going to fully dive into it. We'll do a quick overview of the 50 00:02:38,040 --> 00:02:40,840 advantages and limitations when it comes to treadmill training. 51 00:02:41,120 --> 00:02:44,040 We'll then play a conversation where we consulted with an 52 00:02:44,040 --> 00:02:47,400 exercise physiologist and run coach on her opinion on this 53 00:02:47,400 --> 00:02:49,960 topic and what she does with her clientele. 54 00:02:50,240 --> 00:02:54,560 And then we'll also talk to you about some respected opinion and 55 00:02:54,560 --> 00:02:57,080 research. And then finally, we'll end this 56 00:02:57,080 --> 00:03:00,760 episode with some tips on how your treadmill running can be 57 00:03:00,960 --> 00:03:04,520 catered towards the marathon. So a lot of people, their last 58 00:03:04,520 --> 00:03:07,240 resort is the Dreadmill, as I call it. 59 00:03:07,880 --> 00:03:11,000 You've never liked treadmills. You've always dreaded the mill. 60 00:03:11,360 --> 00:03:15,160 From my standpoint, I probably wouldn't say dreadmill, but I 61 00:03:15,200 --> 00:03:18,200 prefer definitely to run outside in nature. 62 00:03:18,360 --> 00:03:21,120 OK, so let's start with some advantages of a treadmill, 63 00:03:21,120 --> 00:03:22,320 buddy. Yeah. 64 00:03:22,320 --> 00:03:26,040 So the main advantage of having a treadmill or training on a 65 00:03:26,040 --> 00:03:28,480 treadmill would be the convenience that you just have 66 00:03:28,480 --> 00:03:31,760 it in a location where you have easy access to it and you can 67 00:03:31,760 --> 00:03:34,920 train anytime, day or night, just whenever you feel like it, 68 00:03:34,920 --> 00:03:37,480 it's right there. Yeah, running in itself is 69 00:03:37,480 --> 00:03:40,160 pretty convenient because all you need is a pair of shoes and 70 00:03:40,160 --> 00:03:43,640 a place to go, but treadmills make it even more convenient at 71 00:03:43,640 --> 00:03:44,800 times. Yeah. 72 00:03:44,800 --> 00:03:48,360 And that kind of brings us to the second advantage, which is 73 00:03:48,360 --> 00:03:52,040 the weather conditions. So no matter how hot or cold it 74 00:03:52,040 --> 00:03:55,240 is, your treadmill's obviously going to be inside of your house 75 00:03:55,240 --> 00:03:58,280 or the gym. So whether it is super humid, 76 00:03:58,280 --> 00:04:02,720 snowy, icy, or there's a lot of wind in some locations, it's 77 00:04:02,720 --> 00:04:05,320 convenient for that reason as well. 78 00:04:05,320 --> 00:04:08,280 You can just avoid having to deal with that certain type of 79 00:04:08,280 --> 00:04:11,040 weather. So Letty, your brother, is 80 00:04:11,040 --> 00:04:13,280 training for the Royal Marathon. He lives in Wisconsin. 81 00:04:13,440 --> 00:04:19,040 It's going to be down to -20 Celsius, or what was about -7 82 00:04:19,040 --> 00:04:23,000 Fahrenheit, whereas in Fort Myers it's actually here it's 83 00:04:23,000 --> 00:04:28,440 going to be down to 6 Celsius, or I think it's like low 40s 84 00:04:28,640 --> 00:04:31,680 Fahrenheit, which isn't that cold, but your brother's 85 00:04:31,680 --> 00:04:33,720 actually legitimately in the cold. 86 00:04:33,800 --> 00:04:37,160 We'll have to update him on the tips that he can have for 87 00:04:37,160 --> 00:04:39,000 training with the marathon on the treadmill. 88 00:04:39,240 --> 00:04:40,520 Yeah, let's give him a shout out. 89 00:04:40,520 --> 00:04:43,400 Hey, Steven, if you're listening, I'm proud of you for 90 00:04:43,400 --> 00:04:46,160 tuning in. OK. 91 00:04:46,160 --> 00:04:48,920 So some other things, you know, you alluded to already, 92 00:04:48,920 --> 00:04:52,280 convenience anytime day and night, but also convenience, 93 00:04:52,720 --> 00:04:56,440 bathrooms, availability of fuel and other stuff is right nearby. 94 00:04:56,960 --> 00:04:59,280 Yeah, I think that's a big one because you know we always 95 00:04:59,280 --> 00:05:03,200 struggle caring enough fueling with us now that the majority of 96 00:05:03,200 --> 00:05:06,720 runners has been educated on how important fueling it is mid run 97 00:05:06,720 --> 00:05:09,320 and all that stuff. We have to wear belts and you 98 00:05:09,320 --> 00:05:12,720 know it's always a search to find a bathroom that is safe 99 00:05:12,720 --> 00:05:14,720 otherwise you're peeing behind a building and all that stuff. 100 00:05:14,720 --> 00:05:18,080 So, yeah, so that's a that's a big one as well and kind of 101 00:05:18,080 --> 00:05:22,760 along those lines also safety, we live in a super safe 102 00:05:22,760 --> 00:05:26,280 neighborhood because it's very suburban and there's only 103 00:05:26,280 --> 00:05:30,480 houses, there's mostly canals and they end at the end of the 104 00:05:30,480 --> 00:05:32,160 street. So it's kind of cul de sacs. 105 00:05:32,400 --> 00:05:34,800 So nobody really drives through our neighborhoods. 106 00:05:35,280 --> 00:05:37,560 So 5:00 in the morning, it's safe to run here. 107 00:05:37,640 --> 00:05:39,800 But once you leave our neighborhood, you're in the 108 00:05:39,800 --> 00:05:41,520 regular streets. And with all the stuff that's 109 00:05:41,520 --> 00:05:44,440 happening with runners being, you know, pulled into the bushes 110 00:05:44,440 --> 00:05:47,160 and all those crazy things we've been hearing about, you know, 111 00:05:47,160 --> 00:05:50,000 that's kind of hard to replicate if you don't have access to a 112 00:05:50,000 --> 00:05:53,120 super safe neighborhood. So the treadmill is one way of 113 00:05:53,120 --> 00:05:56,000 doing it, I think. Agreed, it's also probably safer 114 00:05:56,000 --> 00:05:58,440 to pee in the warm. That's you, Yeah. 115 00:05:59,760 --> 00:06:02,800 So another advantage of having a treadmill is you can have better 116 00:06:02,800 --> 00:06:06,440 control or consistency if your workouts, you know, typically 117 00:06:06,720 --> 00:06:09,800 they're set at a speed or you're tracking it more accurately 118 00:06:09,800 --> 00:06:12,400 where you don't have the ability to just kind of slow down as 119 00:06:12,400 --> 00:06:14,040 easily. Otherwise you fall off the back. 120 00:06:14,480 --> 00:06:18,120 Yep, I agree. It's a, it's a way to get used 121 00:06:18,120 --> 00:06:22,160 to a certain pace that you set because you know you're, if 122 00:06:22,160 --> 00:06:24,360 you're in nature, there might be a hill or there might be a windy 123 00:06:24,360 --> 00:06:26,560 area here or you have to slow down for a traffic light. 124 00:06:26,720 --> 00:06:28,160 You don't have any of that with a treadmill. 125 00:06:28,160 --> 00:06:30,240 So I think that's a huge advantage point. 126 00:06:30,520 --> 00:06:33,720 On the flip side, however, let's talk about that belt and we'll 127 00:06:33,720 --> 00:06:36,280 also have our guests talk about that a little bit. 128 00:06:36,520 --> 00:06:40,960 Having that belt constantly go, it changes the way you run. 129 00:06:41,160 --> 00:06:43,720 I mean, it must, right? Because you're lifting your feet 130 00:06:43,720 --> 00:06:47,280 up and you're going with it. Yeah, I think to your point, 131 00:06:47,280 --> 00:06:49,400 there's actually multiple factors. 132 00:06:49,400 --> 00:06:51,560 There's the running surface isn't hard or firm. 133 00:06:51,560 --> 00:06:54,360 By having some cushion, you also have some rebound or spring in 134 00:06:54,360 --> 00:06:56,720 it. So that'll actually give you an 135 00:06:56,720 --> 00:06:59,880 advantage a little bit. Also, you're running on a 136 00:06:59,880 --> 00:07:02,160 treadmill. You don't have to factor in, as 137 00:07:02,160 --> 00:07:05,600 you said, hills or other stuff unless you raise the treadmill. 138 00:07:05,760 --> 00:07:07,680 But there's no wind. There's no wind against your 139 00:07:07,680 --> 00:07:11,920 face, so it typically should be easier to run on a treadmill. 140 00:07:12,160 --> 00:07:14,640 Given that you're getting some rebound from the machine itself, 141 00:07:14,880 --> 00:07:18,000 you don't have the external factors of resistance that you 142 00:07:18,000 --> 00:07:21,040 would outside, so those things would give you an advantage. 143 00:07:21,360 --> 00:07:24,080 Exactly. And another disadvantage just 144 00:07:24,080 --> 00:07:27,480 kind of along those same lines is the lack of being properly 145 00:07:27,480 --> 00:07:29,240 prepared to the real weather conditions. 146 00:07:29,240 --> 00:07:32,840 Because you set your IC in your house or your heater, whatever 147 00:07:32,840 --> 00:07:34,920 it is and it's nice and dry in your house. 148 00:07:34,920 --> 00:07:38,560 If you run a race in Florida, it's almost always humid. 149 00:07:38,800 --> 00:07:41,360 So you're not used to those type of weather challenges. 150 00:07:41,360 --> 00:07:44,080 But I don't think you can replicate the real race 151 00:07:44,080 --> 00:07:47,480 conditions that you'll be facing, especially with the belt 152 00:07:47,480 --> 00:07:50,000 assistance, so you. Know on that topic, have you 153 00:07:50,000 --> 00:07:52,480 ever seen the non motorized treadmills I? 154 00:07:52,480 --> 00:07:54,240 Have, and I've heard of them. I've. 155 00:07:54,240 --> 00:07:56,360 Used them. Actually, in college they had 156 00:07:56,360 --> 00:07:58,720 one there and I loved it. Actually, I used it more than I 157 00:07:58,720 --> 00:08:01,040 used a regular treadmill, so that would eliminate some of the 158 00:08:01,040 --> 00:08:02,840 disadvantages there. I think There. 159 00:08:02,840 --> 00:08:04,360 It was great. Kind of neat, yeah? 160 00:08:04,360 --> 00:08:07,240 I have heard some good things about it, but I guess in this 161 00:08:07,440 --> 00:08:09,480 for this, for the purpose of this episode, we're going to 162 00:08:09,720 --> 00:08:13,600 just stick with the mainstream. Yeah, for simplicity, yeah. 163 00:08:13,600 --> 00:08:16,000 Exactly. And then last. 164 00:08:16,000 --> 00:08:18,160 Well, not last but not least. I'm sure there's a few more 165 00:08:18,160 --> 00:08:20,960 disadvantages, but the ones we're going to mention is 166 00:08:20,960 --> 00:08:23,080 boredom, especially during your long run. 167 00:08:23,560 --> 00:08:26,240 Yeah, so definitely. One of the disadvantages of the 168 00:08:26,240 --> 00:08:30,240 treadmill is you're already in your home and you've already got 169 00:08:30,240 --> 00:08:33,799 all those conveniences. If you're a procrastinator or 170 00:08:34,320 --> 00:08:36,960 you don't want to complete something, it's really easy just 171 00:08:36,960 --> 00:08:39,159 to step off and stop. Whereas if you're running 172 00:08:39,159 --> 00:08:42,760 outside, especially like, and I agree with you because I'm the 173 00:08:42,760 --> 00:08:45,280 same way like you like me, to sometimes take you somewhere and 174 00:08:45,280 --> 00:08:48,400 drop you off and then you run back and that's cool because 175 00:08:49,040 --> 00:08:50,960 pretty much you're stuck. You gotta make it all the way 176 00:08:50,960 --> 00:08:52,400 back. I mean, obviously less than 177 00:08:52,400 --> 00:08:54,640 injury or something if someone could pick you up, but but for 178 00:08:54,640 --> 00:08:58,200 the most part it's like, OK, I'm already committed to making it 179 00:08:58,200 --> 00:08:59,960 back. Yeah, Ryan, I agree. 180 00:09:00,400 --> 00:09:04,880 Another big factor for people that are parts of running groups 181 00:09:04,880 --> 00:09:07,280 is you don't really have that on a treadmill. 182 00:09:07,280 --> 00:09:10,600 On the treadmill, you're solo unless, you know, you go to a 183 00:09:10,600 --> 00:09:13,560 gym and all your friends run in a row next to each other, which 184 00:09:13,880 --> 00:09:17,200 that usually doesn't happen. So yeah, it's it's very, it 185 00:09:17,200 --> 00:09:21,920 feels very isolated and I think it can make it more monotone 186 00:09:22,000 --> 00:09:26,560 almost at monogamous, I mean monotone and a potential for 187 00:09:26,560 --> 00:09:29,760 burnout and overtraining. Although if you got together 188 00:09:29,760 --> 00:09:32,600 with your friends and you put your treadmills together and you 189 00:09:32,600 --> 00:09:35,080 made a cool video about you running together and pretending 190 00:09:35,080 --> 00:09:37,720 like you were outside, that would be pretty cool too it. 191 00:09:37,720 --> 00:09:40,120 Would be cool. And then also you can run with 192 00:09:40,120 --> 00:09:41,960 friends that run completely different paces. 193 00:09:41,960 --> 00:09:43,680 Exactly. But then you could joke around 194 00:09:43,680 --> 00:09:45,560 and be like, come on, pick up the pace even though you're 195 00:09:45,560 --> 00:09:49,400 right next to each other. Which brings me to our last 196 00:09:49,400 --> 00:09:55,520 disadvantage point. The treadmill is not accurate 197 00:09:55,520 --> 00:09:59,280 when it comes to Strava data, so you're going to have to manually 198 00:09:59,480 --> 00:10:03,040 input the data because as we all know, if it's not on Strava it 199 00:10:03,040 --> 00:10:05,200 didn't happen. Meaning that if you turn on your 200 00:10:05,200 --> 00:10:07,640 watch while you're running on a treadmill, even if you put 201 00:10:07,640 --> 00:10:10,600 treadmill, unless you calibrate it, highly likely there's going 202 00:10:10,600 --> 00:10:14,960 to be discrepancy and your run will appear shorter So. 203 00:10:14,960 --> 00:10:19,400 Lady, you brought a guest on for the podcast as usual to try to 204 00:10:20,160 --> 00:10:22,720 illustrate or talk about the differences between running 205 00:10:22,720 --> 00:10:25,000 outside and treadmills. Who we talking to? 206 00:10:25,320 --> 00:10:27,480 Yeah, so we're talking to Alyssa Lombardi. 207 00:10:27,480 --> 00:10:31,160 She's an exercise physiologist and also a running coach. 208 00:10:31,160 --> 00:10:34,200 She was super nice and had some interesting things to say on 209 00:10:34,200 --> 00:10:36,360 this subject. So let's get into it. 210 00:10:36,680 --> 00:10:38,240 All right. So without any further ado, 211 00:10:38,240 --> 00:10:40,440 we're now going to play our conversation with Alyssa 212 00:10:40,440 --> 00:10:45,320 Lombardi. All right, So I'm on here with 213 00:10:45,320 --> 00:10:48,480 Alyssa Lombardi. Alyssa, thank you so much for 214 00:10:48,480 --> 00:10:51,360 joining us today. Thank you for having me. 215 00:10:51,760 --> 00:10:54,040 Awesome. And I asked you to come on to 216 00:10:54,040 --> 00:10:56,560 this podcast because you're an expert, which I'll let you 217 00:10:56,560 --> 00:10:58,920 explain yourself. Maybe you can give us a brief 218 00:10:58,920 --> 00:11:02,120 introduction of who you are, what you do and how you are 219 00:11:02,120 --> 00:11:05,600 educated to talk on this topic of treadmills versus running 220 00:11:05,600 --> 00:11:10,080 outside. Of course So I'm a clinical 221 00:11:10,080 --> 00:11:15,480 exercise physiologist. I have a day job that I work for 222 00:11:15,480 --> 00:11:18,000 a healthcare company in Connecticut. 223 00:11:18,440 --> 00:11:20,480 So that's kind of like my full time job. 224 00:11:20,480 --> 00:11:24,320 So I work in a rehab department. So what I do is basically people 225 00:11:24,320 --> 00:11:28,640 come in and if they have any injuries or recovering from any 226 00:11:28,640 --> 00:11:32,040 injuries, I help them, you know, recover from that. 227 00:11:32,040 --> 00:11:36,320 So I have my Masters in exercise science, my coaching 228 00:11:36,320 --> 00:11:40,640 certification and my certified personal trainer certification. 229 00:11:40,640 --> 00:11:44,920 So my background, I've been running for forever. 230 00:11:44,960 --> 00:11:48,600 I've ran in college, high school, so I've been running 231 00:11:48,600 --> 00:11:51,520 for, you know, 15 plus years. And you know, with my 232 00:11:51,520 --> 00:11:53,880 background, my education and just you know, my personal 233 00:11:53,880 --> 00:11:57,600 experience, I have you know, a lot to say on this topic, so. 234 00:11:58,480 --> 00:12:00,400 That's awesome. That's really cool. 235 00:12:00,400 --> 00:12:03,560 And so do you take your own clients or how do you work? 236 00:12:04,760 --> 00:12:08,760 Yeah, so I have a social media page, Alyssa under score run 237 00:12:08,760 --> 00:12:10,800 Fit. It's on Instagram. 238 00:12:11,040 --> 00:12:14,800 So I usually get, you know, people reaching out to me. 239 00:12:14,800 --> 00:12:17,160 I don't tend to reach out to clients to try to get them 240 00:12:17,160 --> 00:12:19,920 because I I kind of think that's a little bit annoying when 241 00:12:19,920 --> 00:12:23,000 people, you know, reach out and say like, oh, you know, do you 242 00:12:23,000 --> 00:12:26,400 want to be coached. So a lot, 99% of my clients, 243 00:12:26,400 --> 00:12:29,120 they reach out to me through social media, whether they see 244 00:12:29,120 --> 00:12:31,720 my posts, they just came across my page. 245 00:12:32,400 --> 00:12:36,160 And then I make individualized programs for each person. 246 00:12:36,160 --> 00:12:40,560 So it could be somebody who is injured who needs to come back 247 00:12:40,560 --> 00:12:43,280 from running. It could be somebody who is, you 248 00:12:43,280 --> 00:12:46,720 know, wanting to train and and qualify for the Boston Marathon. 249 00:12:46,720 --> 00:12:51,840 So it's kind of, I get a huge, wide range of abilities that I 250 00:12:51,840 --> 00:12:54,640 coach, which is kind of like the fun part for me. 251 00:12:54,640 --> 00:12:56,840 So yeah. That's awesome. 252 00:12:56,840 --> 00:12:59,320 I was going to say that sounds something really fun. 253 00:12:59,320 --> 00:13:02,840 And so I guess you can relate to we're in the winter right now, 254 00:13:02,840 --> 00:13:08,080 early 2024 and a lot of people are living in areas that get 255 00:13:08,080 --> 00:13:12,120 really cold, myself excluded. I live in Florida, but I've seen 256 00:13:12,120 --> 00:13:14,560 it on Instagram, you know, people running outside, running 257 00:13:14,560 --> 00:13:17,920 inside and then when it gets really, really cold, I guess at 258 00:13:17,920 --> 00:13:20,640 some point it might be even dangerous to run outside, not 259 00:13:20,640 --> 00:13:22,760 just because of the ice but also because of the temperature. 260 00:13:22,760 --> 00:13:26,400 So we want to talk about running on a treadmill and specifically 261 00:13:26,400 --> 00:13:28,760 marathon training on the treadmill. 262 00:13:28,760 --> 00:13:31,400 So I guess my first question would be how does the 263 00:13:31,400 --> 00:13:35,080 variability in marathon training differ when it comes to outdoor 264 00:13:35,080 --> 00:13:38,960 running versus indoor running in terms of inclining, declining 265 00:13:38,960 --> 00:13:42,000 and the terrain? Does putting your treadmill at 266 00:13:42,000 --> 00:13:44,160 that 1% incline make a difference? 267 00:13:44,160 --> 00:13:47,080 So maybe you can touch on all of those questions a little bit. 268 00:13:48,080 --> 00:13:51,200 Yeah. So you know, my stand to all my 269 00:13:51,200 --> 00:13:55,320 athletes is always if you can run outside, run outside. 270 00:13:55,640 --> 00:13:59,720 There's always some instances where you shouldn't run outside 271 00:13:59,720 --> 00:14:02,520 or you know, probably better to run inside. 272 00:14:02,520 --> 00:14:08,200 So if it's, you know, really, really cold outside or if the 273 00:14:08,800 --> 00:14:12,440 you know if it's snowing and visibility is not very good or 274 00:14:12,440 --> 00:14:16,440 even if there's a lot of snow on the ground, I always say it's 275 00:14:16,440 --> 00:14:22,080 better to be safe to go inside just because of injuries. 276 00:14:22,080 --> 00:14:27,080 So if you're outside and, you know it's very snowy on the 277 00:14:27,080 --> 00:14:30,440 ground, your stride could be compromised. 278 00:14:30,440 --> 00:14:34,160 So you're changing the the stride length, which could cause 279 00:14:34,160 --> 00:14:38,560 injury or you could slip and fall, which is like the number 280 00:14:38,560 --> 00:14:41,720 one thing that I see a lot of my clients doing is they're, you 281 00:14:41,720 --> 00:14:44,960 know, I always say try to go outside, but be smart about it. 282 00:14:44,960 --> 00:14:49,600 Don't, you know, push to go outside if you know it's it's 283 00:14:49,600 --> 00:14:52,680 gonna hurt you. That's, you know, the number one 284 00:14:52,680 --> 00:14:55,760 priority. So yeah, so when when you're 285 00:14:55,760 --> 00:15:00,000 training for a race, it's best to train for that specific race. 286 00:15:00,000 --> 00:15:03,960 So what I mean by that is 99% of the races that you're running 287 00:15:03,960 --> 00:15:07,680 are outside. So that means, you know, it's 288 00:15:07,680 --> 00:15:10,320 better to train outside. If you're inside on the 289 00:15:10,320 --> 00:15:14,480 treadmill, you know, 90% of the time that's not training for the 290 00:15:14,480 --> 00:15:16,320 environment that you're gonna be in. 291 00:15:16,720 --> 00:15:21,880 So if you're on the treadmill and you're clocking away miles, 292 00:15:21,920 --> 00:15:25,360 the belt is moving. You're not learning to pace 293 00:15:25,360 --> 00:15:28,200 yourself, you're not learning what pace you're gonna be 294 00:15:28,200 --> 00:15:33,120 running for the marathon. So it's important to run outside 295 00:15:33,120 --> 00:15:36,360 so that you can, you know get the feel of what that pace is 296 00:15:36,360 --> 00:15:39,200 going to be rather than stepping on the treadmill and just 297 00:15:39,200 --> 00:15:42,440 letting it go. And then as far as an incline 298 00:15:42,440 --> 00:15:46,920 goes, I never, never reckon this is like my biggest no, no, do 299 00:15:46,920 --> 00:15:51,440 not put the treadmill at 1% and just go think of if you think 300 00:15:51,440 --> 00:15:54,800 about it this way. So if you're outside, you're not 301 00:15:54,800 --> 00:15:58,960 running at a 1% incline the entire time like that is just 302 00:15:58,960 --> 00:16:02,320 there's some ebbs and flows or some UPS or some downs or some 303 00:16:02,320 --> 00:16:04,520 turns. You're never running at a 304 00:16:04,520 --> 00:16:07,480 complete 1% incline the entire way. 305 00:16:07,840 --> 00:16:13,240 So every time that your foot hits the treadmill, it's added 306 00:16:13,240 --> 00:16:16,760 stress on your body because it's at that 1% incline. 307 00:16:16,760 --> 00:16:22,040 So if you're running, I don't know, say if it's snowy outside 308 00:16:22,040 --> 00:16:24,960 and you have to do your long run inside, if you put it at 1% and 309 00:16:24,960 --> 00:16:29,560 you're running 10 miles on the treadmill at a 1%, that is just 310 00:16:29,800 --> 00:16:33,880 extra stress on your body that you do not want to put. 311 00:16:34,240 --> 00:16:38,640 It's already hard enough running, You know, physically 312 00:16:38,680 --> 00:16:42,200 running on the treadmill is a tiny bit easier and I'm sure 313 00:16:42,200 --> 00:16:47,440 we'll talk about that later on. But mentally it's, you know, 314 00:16:47,440 --> 00:16:49,920 it's harder. It's it's you're standing still, 315 00:16:49,920 --> 00:16:52,760 you're running in the same position the whole entire time. 316 00:16:53,240 --> 00:16:57,040 So why make it harder for for ourselves and and you know our 317 00:16:57,040 --> 00:17:00,840 bodies putting that incline up. So anytime that you're on the 318 00:17:00,840 --> 00:17:05,960 treadmill, whether it is an easy run or a workout, keep that 319 00:17:05,960 --> 00:17:08,319 flat, keep that at that one, that 0%. 320 00:17:09,280 --> 00:17:10,400 OK, noted. Yeah. 321 00:17:11,040 --> 00:17:13,560 I mean, I guess that's just part of the misinformation that is 322 00:17:13,599 --> 00:17:16,160 out there a lot with the treadmill, yes. 323 00:17:16,440 --> 00:17:19,599 Yeah, there's. I mean, I see it all the time 324 00:17:19,599 --> 00:17:24,480 that, you know, people coaches on the Internet will say you 325 00:17:24,480 --> 00:17:28,800 need to put your treadmill at 1% to make it more similar to 326 00:17:28,800 --> 00:17:33,280 running outside. But that's just could cause more 327 00:17:33,280 --> 00:17:36,160 injury. And you know, anytime that 328 00:17:36,160 --> 00:17:40,440 somebody sees information on the Internet, always look it up. 329 00:17:40,600 --> 00:17:44,480 You know, don't just take whatever that person is saying 330 00:17:45,040 --> 00:17:48,240 as you know the gold standard because you don't know what 331 00:17:48,240 --> 00:17:50,480 their background is, You don't know what their education is and 332 00:17:50,480 --> 00:17:52,400 you don't know what they're saying is true. 333 00:17:52,400 --> 00:17:56,880 So it's always important to you know, Fact Check what somebody 334 00:17:56,880 --> 00:17:58,360 is saying on the Internet. So. 335 00:17:58,920 --> 00:18:01,760 Yes, yes, especially with that. I mean, I guess it's probably 336 00:18:01,760 --> 00:18:04,160 just repeated information. We hear it so much that at some 337 00:18:04,160 --> 00:18:06,760 point we just regurgitate it without even asking ourselves 338 00:18:06,760 --> 00:18:09,200 why we say that. So, so with that, let's talk 339 00:18:09,200 --> 00:18:11,280 about the accuracy. My brother is living in 340 00:18:11,280 --> 00:18:13,560 Wisconsin. He is currently training for his 341 00:18:13,560 --> 00:18:16,240 first marathon. It's cold outside and he works 342 00:18:16,240 --> 00:18:18,560 late, so it's dark when he would run outside. 343 00:18:18,800 --> 00:18:21,560 He runs on a treadmill and he gets frustrated because 344 00:18:21,560 --> 00:18:24,000 treadmill will say something different than his running 345 00:18:24,000 --> 00:18:24,920 watch. We'll see. 346 00:18:25,480 --> 00:18:27,600 So let's talk about that treadmill accuracy. 347 00:18:28,520 --> 00:18:31,200 Yeah, I got this question so much It's you know, should I go 348 00:18:31,200 --> 00:18:33,040 by the treadmill? Should I go by my watch? 349 00:18:33,520 --> 00:18:35,800 Always go by your by the treadmill. 350 00:18:36,160 --> 00:18:42,120 So the watch when you're inside it calculates your distance by 351 00:18:42,120 --> 00:18:45,920 your stride length and your arm movement. 352 00:18:46,160 --> 00:18:51,880 So say if you're running on the treadmill at 6.0, there's a lot 353 00:18:51,880 --> 00:18:56,920 of different ways that you can run at 6.0. 354 00:18:56,920 --> 00:19:00,760 You know, if you're running very silly and not that we do this 355 00:19:01,000 --> 00:19:03,360 and your arm is moving very fast. 356 00:19:03,360 --> 00:19:07,160 If it's swinging like 1000 miles a minute, your watch is gonna 357 00:19:07,160 --> 00:19:10,080 think that you're running faster than you actually are. 358 00:19:10,560 --> 00:19:15,440 Or if you're running at that 6.0 and you're taking very big 359 00:19:15,440 --> 00:19:19,400 bounces, if you're bouncing and like almost leaping off the 360 00:19:19,400 --> 00:19:23,320 treadmill and back on your tread, your watch is going to 361 00:19:23,320 --> 00:19:26,480 think that you're running, you know, a lot shorter of a 362 00:19:26,480 --> 00:19:28,600 distance. So not saying that everybody 363 00:19:28,600 --> 00:19:32,440 does that. I'm making very drastic, you 364 00:19:32,440 --> 00:19:35,280 know, examples, but that's kind of how the watch works. 365 00:19:35,280 --> 00:19:39,640 So the only way to be super accurate is by how the belt is 366 00:19:39,640 --> 00:19:41,560 moving. So you always need to make sure 367 00:19:41,560 --> 00:19:43,960 that you're going by what the treadmill is saying. 368 00:19:44,200 --> 00:19:46,960 There are some instances where your treadmill might not be 369 00:19:46,960 --> 00:19:51,920 calibrated if it's super old, but that's you know, 99% of the 370 00:19:51,920 --> 00:19:55,320 time it's your treadmill is going to be the most accurate. 371 00:19:56,160 --> 00:19:58,120 OK, perfect. And then like you said, there's 372 00:19:58,120 --> 00:20:00,240 a way of calibrating watches and all that. 373 00:20:00,240 --> 00:20:03,000 And I guess we can hop into that a little bit later. 374 00:20:03,320 --> 00:20:06,880 But let's talk about terms of intensity because you mentioned 375 00:20:06,880 --> 00:20:10,600 that earlier, the band of the belt, the belt, not the band the 376 00:20:10,600 --> 00:20:14,360 belt runs anyway. And so in terms of effort, is 377 00:20:14,360 --> 00:20:17,240 there a significant? Difference between running 378 00:20:17,240 --> 00:20:20,680 outside and running inside? And how does that later on play 379 00:20:20,680 --> 00:20:24,600 out when we're running outside doing the real marathon versus 380 00:20:24,600 --> 00:20:26,240 having done this treadmill running? 381 00:20:27,480 --> 00:20:30,520 Yeah. So treadmill running is, you 382 00:20:30,520 --> 00:20:33,320 know, we always hear it, the belt is moving and it's, it's 383 00:20:33,320 --> 00:20:36,920 true. How much is it making it easier? 384 00:20:37,440 --> 00:20:42,520 I don't know, but it is making it a little bit easier. 385 00:20:42,680 --> 00:20:47,640 So we talked about a little bit before on, you know, learning to 386 00:20:47,640 --> 00:20:51,240 pace when you're running on the treadmill, the treadmill is 387 00:20:51,240 --> 00:20:53,840 doing the pacing for you. So it's, you know, if you're 388 00:20:53,840 --> 00:20:58,280 running at that 6.0, it's constantly moving at that 6.0. 389 00:20:58,280 --> 00:21:01,440 So if you don't keep up, you're gonna fall off. 390 00:21:01,440 --> 00:21:05,160 So you're, you know, you're constantly keeping up with the 391 00:21:05,160 --> 00:21:08,520 treadmill and you're not learning how to pace. 392 00:21:08,720 --> 00:21:12,920 So when it translates to outside, you know, people might 393 00:21:12,920 --> 00:21:16,840 be running on the treadmill day, day after day after day, and 394 00:21:16,840 --> 00:21:19,440 then get outside and they're like, I don't know how to pace. 395 00:21:19,440 --> 00:21:22,040 Like I can't run as far as I can on the treadmill. 396 00:21:22,040 --> 00:21:26,480 Well, that's because, you know, you haven't learned how to pace 397 00:21:26,480 --> 00:21:31,560 yourself outside. That's pacing is one of the, you 398 00:21:31,560 --> 00:21:34,800 know, trickiest things as a runner to learn. 399 00:21:35,120 --> 00:21:39,280 But if you learn it, it's gonna take your running up to, you 400 00:21:39,280 --> 00:21:42,480 know, the next level, even 3 levels up. 401 00:21:42,880 --> 00:21:46,160 It's, you know, one of those things that I try to tell my 402 00:21:46,160 --> 00:21:49,680 athletes, You know, don't be afraid to look at your watch 403 00:21:49,680 --> 00:21:53,240 when you're outside, You know, do body checks, see what, see 404 00:21:53,240 --> 00:21:56,080 what pace you're running at and see how that feels, 'cause 405 00:21:56,080 --> 00:21:58,840 that's the only way that you're going to learn pacing. 406 00:21:59,160 --> 00:22:02,600 And if you're on the treadmill day after day, you're just not 407 00:22:02,600 --> 00:22:06,480 going to be able to learn that. That makes a lot of sense. 408 00:22:06,480 --> 00:22:09,720 And I guess along with that, what is your experience when you 409 00:22:09,720 --> 00:22:13,160 have your athletes run outside and then run on the treadmill? 410 00:22:13,160 --> 00:22:17,040 What do you see when it comes to heart rate, calories burned? 411 00:22:17,560 --> 00:22:19,200 How does that compare to one another? 412 00:22:20,360 --> 00:22:23,520 Yeah. So generally, you know, there 413 00:22:23,520 --> 00:22:26,200 are some instances where it could sway off of this, but 414 00:22:26,200 --> 00:22:28,480 generally you're going to be your heart rate's going to be a 415 00:22:28,480 --> 00:22:31,520 little bit lower on the treadmill just because we don't 416 00:22:31,520 --> 00:22:34,640 have the variables of outside inside. 417 00:22:34,640 --> 00:22:37,720 So you know, it is a little bit easier running on the treadmill. 418 00:22:37,720 --> 00:22:39,600 So your effort is going to be a little bit lower. 419 00:22:39,880 --> 00:22:42,800 But also you don't have the variabilities of, you know, if 420 00:22:42,800 --> 00:22:47,520 it's like in Florida hot outside, you know your your 421 00:22:47,520 --> 00:22:51,000 heart rate is going to be elevated because it's hot if 422 00:22:51,000 --> 00:22:53,200 it's inside. And you know, generally if 423 00:22:53,200 --> 00:22:57,280 you're running in like a gym, they keep their thermostats 424 00:22:57,280 --> 00:23:00,400 pretty, you know, on the chilly side so that people don't get 425 00:23:00,400 --> 00:23:04,640 warm when they're working out. So if it's super hot outside, 426 00:23:04,640 --> 00:23:07,120 your heart rate could be like super elevated. 427 00:23:07,120 --> 00:23:09,920 And then when you get inside, you know the combination of 428 00:23:09,920 --> 00:23:13,800 there being no factors of, you know, the sun, the heat, the 429 00:23:13,800 --> 00:23:17,960 wind, anything like that, your heart rate could stay a little 430 00:23:17,960 --> 00:23:20,560 bit less elevated. OK. 431 00:23:20,560 --> 00:23:23,560 And then as to calories burned, that kind of goes hand in hand 432 00:23:23,560 --> 00:23:26,800 with, yeah, your body's working, yeah. 433 00:23:26,800 --> 00:23:31,200 So if you know the lower your heart rate is, the you know, 434 00:23:32,160 --> 00:23:37,080 slower your calories burned are. But when we're talking about 435 00:23:37,080 --> 00:23:41,600 marathon training, our mind should never go to how many 436 00:23:41,600 --> 00:23:45,400 calories we're burning because that's not our main focus. 437 00:23:45,400 --> 00:23:49,840 Our main focus should never be to lose weight during a marathon 438 00:23:49,840 --> 00:23:51,840 cycle. It's or even a half marathon 439 00:23:51,840 --> 00:23:56,920 cycle any any performance based goal should never have a goal to 440 00:23:56,920 --> 00:23:59,040 lose weight. Because if you're thinking about 441 00:23:59,040 --> 00:24:02,280 it, if you're losing weight, you're under fueling yourself. 442 00:24:02,280 --> 00:24:08,800 So to be, you know, a strong runner and to run, you know to 443 00:24:08,800 --> 00:24:12,960 your fullest potential, you need to be fueling yourself, you know 444 00:24:12,960 --> 00:24:14,960 properly. And if you're losing weight, 445 00:24:15,120 --> 00:24:17,600 you're not doing that. Yeah, OK. 446 00:24:17,640 --> 00:24:20,360 That makes sense too. Thank you for clarifying that. 447 00:24:20,720 --> 00:24:21,520 Yeah. Yeah. 448 00:24:22,120 --> 00:24:24,440 Let's talk about some benefits of the treadmill. 449 00:24:24,440 --> 00:24:29,400 We hear about impact and we hear about road running being harsh 450 00:24:29,400 --> 00:24:32,560 or trail running being better. Maybe talk about some benefits 451 00:24:32,560 --> 00:24:34,640 of treadmill running, including that one. 452 00:24:36,080 --> 00:24:38,880 Yeah. So you know, the treadmill does 453 00:24:38,880 --> 00:24:43,040 have some, you know, shock absorbing properties to it. 454 00:24:43,520 --> 00:24:46,800 So if we're thinking about it in a physiological, you know, 455 00:24:46,920 --> 00:24:52,720 benefit, that treadmill is gonna absorb some of the shock from 456 00:24:52,720 --> 00:24:55,800 your body, which is gonna put less impact on, you know, your 457 00:24:55,800 --> 00:24:59,880 joints. Not every runner is the same. 458 00:24:59,880 --> 00:25:04,840 So, you know, whenever I give advice on these things, I always 459 00:25:04,840 --> 00:25:08,640 say take it with a grain of salt because everybody is different. 460 00:25:08,840 --> 00:25:13,000 I've had athletes who've said to me, you know, I run on the 461 00:25:13,000 --> 00:25:15,280 treadmill and the day after my knees hurt. 462 00:25:15,640 --> 00:25:18,120 That's valid. What you're feeling is valid. 463 00:25:18,120 --> 00:25:23,240 So just because, you know, the treadmill has shocks to it and 464 00:25:23,240 --> 00:25:27,840 it's technically absorbing some of the shock to your joints, not 465 00:25:27,840 --> 00:25:30,880 everybody is going to feel that. Everybody's feelings are 466 00:25:30,880 --> 00:25:33,320 different. What everybody experiences 467 00:25:33,320 --> 00:25:35,680 during running is totally different. 468 00:25:35,920 --> 00:25:39,960 So just because you know, I say that physiologically, you know 469 00:25:39,960 --> 00:25:43,000 the treadmill is going to absorb some of the shock, some people 470 00:25:43,000 --> 00:25:47,160 don't experience that, some people do experience more pain 471 00:25:47,160 --> 00:25:50,560 on the treadmill. Why is that could be stride, 472 00:25:50,560 --> 00:25:54,520 could be just you know, the fact that they're, you know, running 473 00:25:54,520 --> 00:25:56,600 or they're not used to running on the treadmill. 474 00:25:56,600 --> 00:26:00,560 So it, you know, it is taking a little bit of the shock, but 475 00:26:00,560 --> 00:26:03,280 some people might not experience that benefit. 476 00:26:04,560 --> 00:26:06,040 OK. And then what about the fact 477 00:26:06,040 --> 00:26:08,600 that when we step on a treadmill, I'm assuming we're 478 00:26:08,600 --> 00:26:11,240 not going to change our gate as much as if we're running 479 00:26:11,240 --> 00:26:12,960 outside. And you mentioned earlier, you 480 00:26:12,960 --> 00:26:15,400 know, sometimes there's an uphill and a downhill and a turn 481 00:26:15,760 --> 00:26:19,240 and with a treadmill we're constantly having the same 482 00:26:19,240 --> 00:26:23,960 movement happening. Yeah, so like you said, when 483 00:26:23,960 --> 00:26:27,120 you're running outside, you know when you run uphill, your stride 484 00:26:27,200 --> 00:26:30,240 links change. When you turn a corner, your 485 00:26:30,240 --> 00:26:34,640 stride length changes. On the flip side, some people 486 00:26:34,640 --> 00:26:38,840 who are taller, who run on the treadmill can experience some 487 00:26:38,840 --> 00:26:42,560 stride cutting, which you know, basically means that they're not 488 00:26:42,560 --> 00:26:48,480 able to get the full stride. That only happens when somebody 489 00:26:48,480 --> 00:26:52,040 is super tall. There are some treadmills that 490 00:26:52,040 --> 00:26:57,160 have longer belts. So like the the belt from like 491 00:26:57,160 --> 00:27:00,720 where the treadmill starts to the end is longer. 492 00:27:01,760 --> 00:27:04,640 I would say the majority of people don't struggle with that 493 00:27:04,640 --> 00:27:08,040 because people, you know, if you're not over, you know, 6 494 00:27:08,040 --> 00:27:12,320 foot or have a really long leg or stride length, you're not 495 00:27:12,320 --> 00:27:15,320 gonna feel that. But some people who are taller 496 00:27:15,320 --> 00:27:21,040 might experience some stride, you know, cutting off which 497 00:27:21,040 --> 00:27:24,040 could cause injury. So you know, for taller people 498 00:27:24,040 --> 00:27:28,120 it's definitely more beneficial to run outside and it's, you 499 00:27:28,120 --> 00:27:30,160 know, running on a treadmill is not natural. 500 00:27:30,160 --> 00:27:34,080 It's not, you know, a natural thing for us to do. 501 00:27:34,680 --> 00:27:39,480 It's, you know, there does take a little bit of balance involved 502 00:27:39,480 --> 00:27:44,360 in it because you're the belt, there's there's something moving 503 00:27:44,440 --> 00:27:47,680 under you. So if you don't have a lot of, 504 00:27:47,760 --> 00:27:53,520 you know, strength or you know, balance which is stability, then 505 00:27:53,520 --> 00:27:58,640 you could be, you know, not as stable or even like clumsy on 506 00:27:58,640 --> 00:28:00,480 the treadmill. I've seen a, you know, a lot of 507 00:28:00,480 --> 00:28:04,000 people who are either new to running or just don't have a lot 508 00:28:04,000 --> 00:28:09,200 of stability or balance. They just kind of look like a a 509 00:28:09,280 --> 00:28:13,480 fawn, you know, prancing, that's they just look a little bit, you 510 00:28:13,480 --> 00:28:17,480 know, not coordinated on a treadmill, which does take some 511 00:28:17,480 --> 00:28:20,400 getting used to. Yeah, I can see how that would 512 00:28:20,400 --> 00:28:22,040 happen. I can see myself falling all 513 00:28:22,040 --> 00:28:25,520 over the treadmill if I ever because it, you know, in the 514 00:28:25,520 --> 00:28:28,400 beginning, the first few steps definitely are a test of your 515 00:28:28,400 --> 00:28:29,720 balance. I don't know why that is. 516 00:28:29,720 --> 00:28:31,880 It's so flat. Yeah, I know. 517 00:28:33,320 --> 00:28:36,960 So another question that I have in regards to running on the 518 00:28:36,960 --> 00:28:40,200 treadmill, what are your thoughts on running intervals on 519 00:28:40,200 --> 00:28:42,240 the treadmill? If you're a runner that lives in 520 00:28:42,240 --> 00:28:45,120 an area where you don't have access to a track, or you just 521 00:28:45,120 --> 00:28:49,160 don't have the right route for your intervals, what are your 522 00:28:49,160 --> 00:28:51,400 thoughts on doing those on the treadmill? 523 00:28:53,240 --> 00:28:54,920 Yeah. So you know, like we talked 524 00:28:54,920 --> 00:28:58,600 about before, it's a little bit easier running on the treadmill. 525 00:28:58,600 --> 00:29:02,080 So you know, your intervals and your paces might need to be 526 00:29:02,080 --> 00:29:06,240 slightly faster to get the same benefit. 527 00:29:06,560 --> 00:29:11,480 You know, I don't recommend like going a lot faster than you're 528 00:29:11,800 --> 00:29:15,280 used to outside. So you know when you get on the 529 00:29:15,280 --> 00:29:17,720 treadmill and you're doing those intervals, you might wanna, you 530 00:29:17,720 --> 00:29:21,280 know, click the speed up just a little tiny bit faster. 531 00:29:22,080 --> 00:29:27,080 You know, there's also as a running coach stand, there's two 532 00:29:27,080 --> 00:29:30,000 different, you know, types of when you're talking intervals, 533 00:29:30,000 --> 00:29:34,000 there's, you know, intervals when you're stopping in between 534 00:29:34,000 --> 00:29:37,800 each one. So that's more of like your 535 00:29:37,800 --> 00:29:41,960 speed, speed work. So anything that's like for a 5K 536 00:29:41,960 --> 00:29:46,080 or below, if you're doing on a treadmill, you know, you might 537 00:29:46,080 --> 00:29:50,120 have to hop off, which I do have a couple of, you know, videos on 538 00:29:50,120 --> 00:29:53,840 that on my page on how to safely, you know, hop off of the 539 00:29:53,840 --> 00:29:55,520 treadmill. So basically, you know, you put 540 00:29:55,520 --> 00:29:59,000 your hands on the two sidebars, you put a lot of your weight 541 00:29:59,000 --> 00:30:02,680 pushing into your arms and you kind of just like pop your legs 542 00:30:02,680 --> 00:30:05,040 off and onto the sides of the treadmill. 543 00:30:05,920 --> 00:30:10,960 If you're doing intervals for a marathon, you know that you're 544 00:30:10,960 --> 00:30:13,720 not. I don't recommend doing that 545 00:30:13,720 --> 00:30:16,560 hopping off or, you know, stopping. 546 00:30:16,800 --> 00:30:20,800 So a lot of my runners who do their intervals, if they have to 547 00:30:20,800 --> 00:30:27,200 on the treadmill, I tell them to slowly increase into the 548 00:30:27,200 --> 00:30:31,120 interval and slowly decrease out of the interval. 549 00:30:31,120 --> 00:30:35,920 So what I mean by that is say if somebody's doing a 10 minute, 550 00:30:36,120 --> 00:30:41,760 you know portion of work, you know they start out that 10 551 00:30:41,760 --> 00:30:45,000 minutes working into their goal pace. 552 00:30:45,080 --> 00:30:49,080 So I don't recommend like shooting the treadmill up to 553 00:30:49,080 --> 00:30:53,880 pace and just sticking with it. You know, slowly move into that 554 00:30:53,880 --> 00:30:59,240 pace and then when the time is is coming to an end, slowly 555 00:30:59,240 --> 00:31:05,760 decrease out of it and then into your rest portion, which is 556 00:31:05,760 --> 00:31:09,840 which for my athletes usually is either like a really, really 557 00:31:09,840 --> 00:31:14,400 slow walk or for my, you know, run walkers it is, it is a walk. 558 00:31:14,480 --> 00:31:17,320 For my, you know, more advanced athletes, I always say, you 559 00:31:17,320 --> 00:31:20,960 know, don't just go straight to running. 560 00:31:21,040 --> 00:31:25,280 You know, you're really easy pace for your interval because 561 00:31:25,280 --> 00:31:27,280 that could, you know, 'cause injury. 562 00:31:27,280 --> 00:31:30,280 Because imagine if an athlete, one of my, you know, one of my 563 00:31:30,280 --> 00:31:35,280 really strong athletes, is doing an interval at a 630 pace and 564 00:31:35,280 --> 00:31:38,040 then they're off. You know, their rest period is 565 00:31:38,040 --> 00:31:43,400 gonna be, you know, 9:30. If they go from 6:30 to 9:30 in 566 00:31:43,400 --> 00:31:48,280 a matter of like 10 seconds, that could cause injury. 567 00:31:48,280 --> 00:31:52,240 So I always say, you know, try to slowly wean out of it, try to 568 00:31:52,240 --> 00:31:54,680 slowly wean it, wean it back into the pace. 569 00:31:55,320 --> 00:31:57,760 That's just going to be, you know, the best way to do 570 00:31:57,760 --> 00:32:00,920 intervals on a treadmill. But again, if you can do your 571 00:32:01,080 --> 00:32:04,000 your intervals outside, that's going to be the best place to do 572 00:32:04,000 --> 00:32:05,720 them. All right. 573 00:32:05,720 --> 00:32:08,760 So let's talk about some other benefits that you can think of 574 00:32:08,760 --> 00:32:10,560 when it comes to treadmill running. 575 00:32:10,560 --> 00:32:14,000 Is the treadmill good for anyone that has a specific injury? 576 00:32:14,000 --> 00:32:17,240 Or is there anything else that you can think of that where you 577 00:32:17,240 --> 00:32:19,680 would say, yeah, this person is a good candidate for running on 578 00:32:19,720 --> 00:32:23,280 a treadmill, just besides the obvious weather factors where 579 00:32:23,280 --> 00:32:24,880 they have to? Yeah. 580 00:32:24,880 --> 00:32:30,280 So for any runner who is injured, if somebody is going to 581 00:32:30,280 --> 00:32:34,440 physical therapy and starting to basically either learn to run 582 00:32:34,440 --> 00:32:39,640 again or, you know, testing their gait, for me, when I'm 583 00:32:39,640 --> 00:32:42,680 looking at somebody'd gate, I need to see them on a treadmill. 584 00:32:42,680 --> 00:32:47,520 So for instance, if if I have a client who comes to me and is 585 00:32:47,520 --> 00:32:52,720 like, you know, my stride is all whacked out, my, you know, form 586 00:32:52,720 --> 00:32:55,400 is awful. I'm getting injured because my 587 00:32:55,400 --> 00:32:57,760 form is awful. You know, the treadmill could be 588 00:32:57,760 --> 00:33:00,440 beneficial if you're having that coach standing next to you. 589 00:33:00,440 --> 00:33:04,160 Or even, like sometimes I do this on video where somebody 590 00:33:04,160 --> 00:33:07,240 will put their, you know, camera up next to the treadmill and I 591 00:33:07,240 --> 00:33:11,400 watch them and I, you know, make corrective feedback as they're 592 00:33:11,400 --> 00:33:13,680 running. So it could be beneficial if 593 00:33:13,680 --> 00:33:18,120 somebody is, you know, walking or watching you run. 594 00:33:18,520 --> 00:33:22,600 But the majority of the time, I do recommend people running 595 00:33:22,600 --> 00:33:25,080 outside. So yeah. 596 00:33:25,680 --> 00:33:26,760 OK. That makes sense. 597 00:33:27,360 --> 00:33:30,400 All right. So my last question to you is, I 598 00:33:30,400 --> 00:33:34,040 guess how does preparation and I guess we've already answered 599 00:33:34,040 --> 00:33:37,440 that in part, but if somebody is training for a marathon and has 600 00:33:37,440 --> 00:33:41,640 been almost exclusively training for the marathon on the 601 00:33:41,640 --> 00:33:45,040 treadmill and now the marathon happens to be in the spring and 602 00:33:45,040 --> 00:33:47,400 they're going to be outside. Do you have any tips for that 603 00:33:47,400 --> 00:33:51,600 person as to how to best approach the marathon so that 604 00:33:51,600 --> 00:33:54,440 their training will work out well and they can still have a 605 00:33:54,440 --> 00:33:57,320 very great marathon? Yeah. 606 00:33:57,320 --> 00:34:02,080 So, you know, advice for, you know, any runner is starting out 607 00:34:02,080 --> 00:34:04,640 slow. So, you know, if somebody has 608 00:34:04,640 --> 00:34:09,120 been running on the treadmill through their whole entire, you 609 00:34:09,120 --> 00:34:12,760 know, marathon training, it is a little bit easier running on the 610 00:34:12,760 --> 00:34:15,560 treadmill. So you know, when you do get to 611 00:34:15,560 --> 00:34:20,360 the race, you might feel a little bit tired, you know, 612 00:34:20,360 --> 00:34:24,440 sooner during the race. So if for example, you're used 613 00:34:24,440 --> 00:34:29,239 to running all of your long runs at, you know, a 10 minute pace, 614 00:34:29,800 --> 00:34:33,800 then it might be beneficial for you to slow down in the 615 00:34:33,800 --> 00:34:37,880 beginning because the treadmill is a little bit easier. 616 00:34:37,880 --> 00:34:42,400 So you know your effort at that 10 minute pace on the treadmill 617 00:34:43,000 --> 00:34:45,400 might be easier. And then if you're coming to the 618 00:34:45,400 --> 00:34:49,360 race day and you you try to run that same pace, you know, you 619 00:34:49,360 --> 00:34:53,120 might get a little bit more tired, a little bit sooner, you 620 00:34:53,120 --> 00:34:57,720 know, during during the race. So any athlete, regardless of if 621 00:34:57,720 --> 00:35:01,280 they're, you know, training exclusively on the treadmill or 622 00:35:01,280 --> 00:35:05,160 outside, you know, just start your race out slow. 623 00:35:05,160 --> 00:35:09,800 It's a long race. You know it's hours long even 624 00:35:09,800 --> 00:35:13,480 for professionals. So you know starting out slower, 625 00:35:13,560 --> 00:35:18,240 more controlled is always going to be you know the better way to 626 00:35:18,360 --> 00:35:20,200 to run your race. So thank. 627 00:35:20,200 --> 00:35:22,440 You so much for coming on and speaking with me today. 628 00:35:22,440 --> 00:35:25,640 Maybe you can remind our listeners again how they can 629 00:35:25,640 --> 00:35:27,640 find you and get in touch with you if they want to. 630 00:35:28,880 --> 00:35:30,240 Yeah. So you can you know if you have 631 00:35:30,240 --> 00:35:33,480 any questions, anything that I can answer further on what we 632 00:35:33,480 --> 00:35:35,840 talked about today. You can shoot me a message on 633 00:35:35,840 --> 00:35:40,560 Instagram which is Alyssa under score run fit and then if you 634 00:35:40,560 --> 00:35:45,520 are interested in coaching I am offering $10 a month off For 635 00:35:45,520 --> 00:35:50,160 those who listen to this whole podcast got to the end of this 636 00:35:50,160 --> 00:35:55,640 and are you know listening to me say that there is a there is a 637 00:35:55,640 --> 00:35:58,320 $10 off. So if you just say you came from 638 00:35:58,320 --> 00:36:03,480 this podcast then I will give you that $10 off per month and 639 00:36:03,480 --> 00:36:07,360 that expires at the end of the month, so 30 days from when this 640 00:36:07,480 --> 00:36:13,440 this is posted. Thank you, Alyssa for hopping on 641 00:36:13,440 --> 00:36:16,040 with me and talking about treadmill versus outdoor 642 00:36:16,040 --> 00:36:17,920 running. I really appreciate you coming 643 00:36:17,920 --> 00:36:19,640 on to our podcast. Yes. 644 00:36:19,640 --> 00:36:23,120 Thank you. We appreciate everyone who comes 645 00:36:23,120 --> 00:36:26,040 and talks. So with that, we'll finish with 646 00:36:26,040 --> 00:36:29,760 some tips on how to train for a marathon on a treadmill. 647 00:36:31,040 --> 00:36:33,400 Yes, let's do that. So we have tips that we were 648 00:36:33,400 --> 00:36:36,400 able to find using everything that we have done in our 649 00:36:36,400 --> 00:36:42,080 research. So tip #1 would be always warm 650 00:36:42,080 --> 00:36:44,640 up. So the treadmill belt, obviously 651 00:36:44,640 --> 00:36:48,320 you turn it on a certain pace, it'll start out at that pace. 652 00:36:48,320 --> 00:36:51,080 Make sure that you warmed up. You don't start doing the same 653 00:36:51,080 --> 00:36:53,080 thing outside. Usually the first smile that you 654 00:36:53,080 --> 00:36:57,800 run is a little bit slower. So begin with the, you know, jog 655 00:36:57,800 --> 00:37:00,280 or walk as you would do outside and warm up. 656 00:37:00,280 --> 00:37:03,240 That way you can try to avoid injuries. 657 00:37:03,880 --> 00:37:07,080 OK, tip #2 is my favorite I think. 658 00:37:07,560 --> 00:37:10,320 Use an incline. Set a treadmill to 1 to 3% 659 00:37:10,320 --> 00:37:13,040 incline to replicate outdoor energy demands. 660 00:37:13,120 --> 00:37:14,720 Yes. Ryan and I did read some 661 00:37:14,720 --> 00:37:18,480 research on how that 1% treadmill grade most accurately 662 00:37:18,480 --> 00:37:22,240 reflects the energetic cost of outdoor running, which can be 663 00:37:22,240 --> 00:37:24,320 found in the National Library of Medicine. 664 00:37:24,520 --> 00:37:27,760 We're going to link this article in our show notes and Please 665 00:37:27,760 --> 00:37:30,960 note that we are not going against what Alyssa said, as the 666 00:37:30,960 --> 00:37:33,440 research does not disagree what she said. 667 00:37:33,440 --> 00:37:37,720 Note that the research says that it's to meet the outdoor energy 668 00:37:37,720 --> 00:37:41,320 demands, and obviously it's still best to switch it up and 669 00:37:41,320 --> 00:37:45,480 not have a consistent uphill for the reason of preventing injury. 670 00:37:45,480 --> 00:37:46,600 Yes, I. Mean, I do. 671 00:37:46,800 --> 00:37:51,360 Like I said, I liked the idea of a 1 to 3% incline because by 672 00:37:51,360 --> 00:37:54,400 being on a treadmill, you're eliminating wind resistance that 673 00:37:54,400 --> 00:37:57,360 you would normally get by being outside and you're probably also 674 00:37:57,360 --> 00:37:59,640 gaining some. I guess you could call it 675 00:37:59,640 --> 00:38:02,560 kinetic energy In a sense. When you're putting energy into 676 00:38:02,560 --> 00:38:05,520 the surface and it rebounds, it's giving you some energy back 677 00:38:05,520 --> 00:38:08,320 as if you were wearing like bigger, thicker running shoes or 678 00:38:08,320 --> 00:38:10,400 something. I think that there is probably 679 00:38:10,400 --> 00:38:15,840 some loss of resistance by being inside, but the point of having 680 00:38:15,840 --> 00:38:18,880 a potential increase of muscle strain or injury or even 681 00:38:18,880 --> 00:38:22,560 training in an unnatural position is definitely valid 682 00:38:22,560 --> 00:38:24,360 too. So you got to kind of consider 683 00:38:24,360 --> 00:38:27,400 the pros and cons of each and do what's best for you and. 684 00:38:27,400 --> 00:38:29,960 Probably the best would be to switch it up. 685 00:38:30,320 --> 00:38:33,680 Our next tip would be to follow a marathon training plan, and it 686 00:38:33,880 --> 00:38:37,240 seems like that would be very logical, but it kind of goes 687 00:38:37,240 --> 00:38:40,640 back to the whole being motivated and being very 688 00:38:40,640 --> 00:38:43,560 consistent with your training. If you follow a training plan 689 00:38:43,880 --> 00:38:46,640 and it says 10 miles, then do the 10 miles. 690 00:38:46,640 --> 00:38:50,160 Don't make excuses, even though it'd be super easy to turn off 691 00:38:50,160 --> 00:38:52,800 that treadmill and just go on with your day. 692 00:38:53,240 --> 00:38:54,320 True. Very true. 693 00:38:54,560 --> 00:38:56,400 So yeah. One thing also is like 694 00:38:56,720 --> 00:38:59,960 treadmills can't get boring. So try to figure out ways to 695 00:38:59,960 --> 00:39:03,760 reduce that. You can watch a show, TV, you 696 00:39:03,760 --> 00:39:06,960 know, distract yourself, potentially look at a magazine 697 00:39:06,960 --> 00:39:08,080 or a book. Some people. 698 00:39:08,080 --> 00:39:10,520 Can do that. I can't even watch TV, you know? 699 00:39:10,520 --> 00:39:13,080 It's like anything else. You get used to it or you just 700 00:39:13,080 --> 00:39:17,600 buy yourself a bigger screen TV. So just an interesting side 701 00:39:17,600 --> 00:39:21,960 caveat, try to move your head around by holding a book still 702 00:39:22,520 --> 00:39:26,000 and you can actually read it, but try moving the book around 703 00:39:26,000 --> 00:39:29,120 while holding your head still and you can't. 704 00:39:29,440 --> 00:39:33,840 And the reason why is because your brain is feeling what 705 00:39:33,840 --> 00:39:36,440 you're doing and functioning and without you even having to think 706 00:39:36,440 --> 00:39:39,000 about it is reacting and allowing your eyes to stay 707 00:39:39,000 --> 00:39:41,000 focused on what you want to look at. 708 00:39:41,040 --> 00:39:45,600 It's just an adaptation of people, so if anyones never seen 709 00:39:45,600 --> 00:39:47,960 that or heard that, it's kind of fun to try and tag. 710 00:39:47,960 --> 00:39:51,040 Us on Instagram if you can a videotape yourself, but no, 711 00:39:51,040 --> 00:39:53,280 that's really interesting. Maybe, you know, it's like we 712 00:39:53,280 --> 00:39:55,680 said, maybe it's just something that you can get used to. 713 00:39:56,720 --> 00:40:01,320 Another helpful factor, another tip for treadmill running is 714 00:40:01,480 --> 00:40:03,800 just like with anything, and I think a lot of the stuff kind of 715 00:40:03,800 --> 00:40:08,240 goes to mental stuff is adopt A positive attitude towards this 716 00:40:08,240 --> 00:40:10,360 training. If that's how it's gonna be, 717 00:40:10,600 --> 00:40:14,320 then just do it. We've had a episode many years 718 00:40:14,320 --> 00:40:19,160 ago on with my friend Emily who is a sub three hour marathoner 719 00:40:19,400 --> 00:40:23,200 and she had three kids and was single moming it basically 720 00:40:23,360 --> 00:40:26,640 during that time and she trained exclusively on. 721 00:40:26,720 --> 00:40:28,600 The treadmill, because she had her kids, she couldn't really 722 00:40:28,600 --> 00:40:31,600 leave them. And you know, I think it it 723 00:40:31,600 --> 00:40:34,840 builds great. It builds something that will 724 00:40:34,840 --> 00:40:38,320 help you later on when you are outside running on the marathon. 725 00:40:38,400 --> 00:40:41,120 I think you're going to be one of the stronger people able to 726 00:40:41,120 --> 00:40:43,600 finish it, yeah. And how about another huge 727 00:40:43,600 --> 00:40:45,360 convenience? If you have kids or something 728 00:40:45,360 --> 00:40:48,160 and you don't have someone to watch them, to have a treadmill 729 00:40:48,160 --> 00:40:50,880 is is like so easy. So you can actually still watch 730 00:40:50,880 --> 00:40:53,360 your kids and still run. Absolutely, yeah. 731 00:40:54,000 --> 00:40:58,640 And another tip for using a treadmill is to pay attention to 732 00:40:58,640 --> 00:41:00,360 your form. And I actually think that a 733 00:41:00,360 --> 00:41:02,920 treadmill is one of the places where you can really learn to 734 00:41:02,920 --> 00:41:05,160 improve your form because you could just, you know, have a 735 00:41:05,160 --> 00:41:08,120 mirror next to yourself or you could set up a camera and you 736 00:41:08,120 --> 00:41:11,440 can really watch how you run and then pay attention to it. 737 00:41:11,440 --> 00:41:14,880 Whereas outside it's a little bit harder to do that. 738 00:41:15,400 --> 00:41:18,960 I totally agree. Also, the surface of a treadmill 739 00:41:18,960 --> 00:41:22,600 is perfectly or almost perfectly consistent, as opposed to 740 00:41:22,600 --> 00:41:24,640 outside where you might have some variation and where you're 741 00:41:24,640 --> 00:41:26,120 walking. So running. 742 00:41:26,360 --> 00:41:30,200 So that allows you to then focus on other aspects of your form 743 00:41:30,360 --> 00:41:33,840 where you're not having to focus on making sure you're not going 744 00:41:33,840 --> 00:41:35,960 to trip or fall or something so much. 745 00:41:36,440 --> 00:41:39,640 Yes, absolutely. And then another tip that we're 746 00:41:39,640 --> 00:41:42,920 coming up with is if you are one of the lucky people that have a 747 00:41:42,920 --> 00:41:47,440 treadmill that has a subscription to ifit or whatever 748 00:41:47,440 --> 00:41:50,760 it is called where you can run certain marathon courses. 749 00:41:50,840 --> 00:41:53,680 It would be a great idea to see if your course is available. 750 00:41:53,680 --> 00:41:56,520 And then you can, you know, you can run the Boston Marathon 751 00:41:56,520 --> 00:41:59,880 course or parts of it on the treadmill and kind of do the 752 00:41:59,880 --> 00:42:03,320 whole visualization exercise that all the mental trainers 753 00:42:03,320 --> 00:42:06,200 recommend so much. Visualize yourself on the course 754 00:42:06,480 --> 00:42:09,440 and how you're going to feel. I think that would be a really 755 00:42:09,440 --> 00:42:11,640 great idea. And then, you know, if you have 756 00:42:11,640 --> 00:42:14,680 a window open, that window let the hot air in or the cold air 757 00:42:14,680 --> 00:42:18,000 in and just kind of try to simulate the terrain that you're 758 00:42:18,000 --> 00:42:19,720 going to be running in as much as possible. 759 00:42:19,720 --> 00:42:22,880 I know that's a stretch, but at least mentally you're kind of 760 00:42:22,920 --> 00:42:25,360 getting there, yeah. With the modern things like 761 00:42:25,360 --> 00:42:29,280 that, I mean if you could adjust also the incline and everything 762 00:42:29,280 --> 00:42:31,800 else of the machine to match the course as you're running the 763 00:42:31,800 --> 00:42:33,160 course. And that's actually a training 764 00:42:33,160 --> 00:42:36,600 advantage too, because you could mimic exactly the course I. 765 00:42:36,600 --> 00:42:39,880 Think it does that My friend Colin has a treadmill where he 766 00:42:39,880 --> 00:42:41,800 has been running the Boston Marathon course. 767 00:42:41,840 --> 00:42:44,840 Yeah. It'll change as the course goes 768 00:42:44,840 --> 00:42:46,840 on. That's kind of neat too. 769 00:42:47,200 --> 00:42:49,800 You need to have like a fan. Then the next advancement will 770 00:42:49,800 --> 00:42:52,720 be having like fans and like smell machines and like 771 00:42:52,720 --> 00:42:55,080 temperature in the world. So like as you're running it'll 772 00:42:55,080 --> 00:42:57,800 like change the variation based on the weather at the current 773 00:42:57,880 --> 00:42:59,640 time and you know. What? 774 00:42:59,720 --> 00:43:01,920 A couple of years ago I actually had a dream like that that they 775 00:43:01,920 --> 00:43:03,560 had invented, and it was a weird dream. 776 00:43:03,760 --> 00:43:06,880 They had invented a capsule that you would put into your home and 777 00:43:06,880 --> 00:43:10,160 you would walk into it and would be completely dark, which was an 778 00:43:10,160 --> 00:43:13,880 enclosed little room with a treadmill in it. 779 00:43:14,360 --> 00:43:17,920 And instead of having a monitor in front of you, you just had a 780 00:43:17,920 --> 00:43:21,840 big screen that was warped around the treadmill and you'd 781 00:43:21,840 --> 00:43:24,160 be on the racecourse on the ground. 782 00:43:24,160 --> 00:43:27,800 The treadmill would go up and down accordingly with the same 783 00:43:27,800 --> 00:43:30,800 incline and decline. And you would also have some 784 00:43:30,800 --> 00:43:34,160 kind of fans blowing wind and there would be water sprayed at 785 00:43:34,160 --> 00:43:37,200 you at certain times. And it was just like a complete 786 00:43:38,080 --> 00:43:40,840 audio virtual reality. Yeah, exactly. 787 00:43:41,040 --> 00:43:44,240 Maybe we should work on inventing that treadmill Capsule 788 00:43:44,520 --> 00:43:46,200 I I. Think that'd be a cool idea. 789 00:43:46,200 --> 00:43:47,840 That's it. Reminds me of the Vegas sphere. 790 00:43:48,080 --> 00:43:49,880 I haven't been there, but I've seen the pictures of it. 791 00:43:49,880 --> 00:43:51,760 It looks amazing. Like when you're inside this 792 00:43:52,000 --> 00:43:56,320 this sphere, it's just all like you can they can basically make 793 00:43:56,440 --> 00:44:00,000 whatever picture they want on the sphere. 794 00:44:00,000 --> 00:44:04,440 So it can show like outside in Vegas, or it can change it to 795 00:44:04,440 --> 00:44:06,480 like fireworks, or it can do whatever. 796 00:44:06,720 --> 00:44:09,600 So yeah, it would be. It'd be interesting if they get 797 00:44:09,600 --> 00:44:14,520 to that point with home treadmills where you could feel 798 00:44:14,520 --> 00:44:17,680 totally immersed in a certain area, 'cause maybe then it'll be 799 00:44:17,680 --> 00:44:19,960 better than running outside. I don't know. 800 00:44:19,960 --> 00:44:22,560 That'd be hard to believe, but maybe I hope. 801 00:44:22,560 --> 00:44:24,760 We're still alive when that comes out and able to run, 802 00:44:24,760 --> 00:44:26,080 right? So let's stay healthy, 803 00:44:26,080 --> 00:44:28,320 everybody. So that brings us to the 804 00:44:28,320 --> 00:44:29,960 conclusion. And now we're going to answer 805 00:44:29,960 --> 00:44:32,760 that question that we posed with everything we know, Ryan. 806 00:44:33,080 --> 00:44:37,080 Are we able to successfully train for a marathon exclusively 807 00:44:37,080 --> 00:44:39,240 on a treadmill? I think you can. 808 00:44:39,880 --> 00:44:41,840 I think you can do it anywhere pretty much. 809 00:44:41,840 --> 00:44:45,080 You just have to put your mind to it and do some research and 810 00:44:45,760 --> 00:44:48,520 stick to your plan exactly. And then of course, there's 811 00:44:48,520 --> 00:44:52,240 always a difference training for a marathon to finish versus 812 00:44:52,240 --> 00:44:55,760 reaching your goals. So obviously that is all you 813 00:44:55,760 --> 00:44:57,480 know depending on what your goal is. 814 00:44:58,560 --> 00:45:02,560 It's also possible to run in -20° weather, but just make sure 815 00:45:02,560 --> 00:45:07,040 you prepare yourself and dress appropriately and make plans for 816 00:45:07,040 --> 00:45:08,520 safety, because it can be dangerous. 817 00:45:08,520 --> 00:45:11,720 If it's cold and you get stuck somewhere or you have an injury, 818 00:45:11,880 --> 00:45:13,080 yeah. No, absolutely. 819 00:45:13,080 --> 00:45:15,320 So good luck to everybody training for your marathons. 820 00:45:16,000 --> 00:45:18,320 So what are we going to talk about next week, Ryan? 821 00:45:18,640 --> 00:45:20,320 Same. Thing we do every week, lady. 822 00:45:20,440 --> 00:45:24,400 Try and take over the world. So next. 823 00:45:24,400 --> 00:45:26,280 Week. We're going to actually not try 824 00:45:26,280 --> 00:45:28,360 to take over the world, but instead we're going to talk to 825 00:45:28,360 --> 00:45:32,480 you about periodization of a marathon, meaning three weeks 826 00:45:32,480 --> 00:45:35,160 on, one week off. Where did that come from? 827 00:45:35,360 --> 00:45:37,600 Is it useful? All that we're gonna talk about 828 00:45:37,600 --> 00:45:40,640 with our expert guests? And so if you're interested in 829 00:45:40,640 --> 00:45:43,600 that, tune back in and if. Anyone knows the reference that 830 00:45:43,600 --> 00:45:46,440 I was given by saying we're taking over the world? 831 00:45:46,440 --> 00:45:49,000 Please tell us in our comments, I'd be interested in if anyone 832 00:45:49,000 --> 00:45:51,760 knows, and thank you for anyone that's listened this long and 833 00:45:51,760 --> 00:45:55,080 has made it to the end. Yes, you're in for a prize. 834 00:45:56,520 --> 00:46:02,280 And with that have a good. Week of running Thanks for 835 00:46:02,280 --> 00:46:04,440 tuning in. For more information Ant 836 00:46:04,440 --> 00:46:06,400 Marathon running news, please head to 837 00:46:06,400 --> 00:46:11,720 www.marathonrunningpodcast.com and we'll be back next week.