1 00:00:00,320 --> 00:00:03,520 You're listening to episode 208 of the Marathon Running Podcast. 2 00:00:03,760 --> 00:00:06,560 In this episode, we're going to tell you why it's important to 3 00:00:06,560 --> 00:00:17,800 plan fuelling for your long run. This is the Marathon Running 4 00:00:17,800 --> 00:00:20,360 Podcast by Letty and Ryan from We Got The Runs. 5 00:00:20,680 --> 00:00:23,680 Join us in our running community for weekly content that is 6 00:00:23,680 --> 00:00:27,480 motivational, educational and inspirational, and that the 7 00:00:27,480 --> 00:00:30,320 Marathon Running Podcast take you from the starting line to 8 00:00:30,320 --> 00:00:39,720 the finish line and beyond. Hey, runners, and welcome back 9 00:00:39,720 --> 00:00:42,080 to the Marathon Running Podcast. My Name Is Ryan. 10 00:00:42,360 --> 00:00:46,400 My name is Lady. And welcome back everybody, if 11 00:00:46,400 --> 00:00:49,440 you are a longtime listener, and welcome if you're new as well. 12 00:00:49,640 --> 00:00:53,160 We do this weekly show where we bring on expert guests that help 13 00:00:53,160 --> 00:00:56,560 make sure that your future runs will all be fuelled properly, 14 00:00:56,560 --> 00:00:58,920 trained properly and everything else. 15 00:00:59,120 --> 00:01:01,600 Anything related to running we cover? 16 00:01:01,880 --> 00:01:04,599 Yes, race recaps as well. And so on. 17 00:01:04,640 --> 00:01:07,520 We are very grateful for all of our listeners and we love the 18 00:01:07,520 --> 00:01:10,600 feedback and people always give us good feedback and it's really 19 00:01:10,600 --> 00:01:13,400 nice. Yes and yeah. 20 00:01:13,600 --> 00:01:16,880 So this episode is gonna air the day after Mother's Day. 21 00:01:16,880 --> 00:01:20,440 We also wanted to say happy Mother's Day weekend to all moms 22 00:01:20,440 --> 00:01:24,160 out there, all mother runners. You guys are doing a great job 23 00:01:24,160 --> 00:01:27,720 and we should pat ourselves on our backs for being awesome. 24 00:01:27,840 --> 00:01:31,120 We're recording this on the Friday before Mother's Day, so 25 00:01:31,120 --> 00:01:34,080 hopefully we'll have a great Mother's Day weekend at our 26 00:01:34,080 --> 00:01:36,320 house as well. Can't wait for the surprise, 27 00:01:36,320 --> 00:01:38,320 Ryan. You already got your surprise. 28 00:01:38,680 --> 00:01:42,400 The show is a PG show, so umm, I'm not going to talk about my 29 00:01:42,480 --> 00:01:43,520 surprise. Let's keep it PG. 30 00:01:44,040 --> 00:01:44,800 Yeah. All right. 31 00:01:44,800 --> 00:01:46,400 So let's move on to the next topic. 32 00:01:46,480 --> 00:01:49,000 OK, YouTube. Yes, let's talk about YouTube. 33 00:01:49,120 --> 00:01:51,320 So Lady's been working on a YouTube channel. 34 00:01:51,680 --> 00:01:54,360 It's kind of her side project. You know, I've been trying to 35 00:01:54,360 --> 00:01:57,080 help her with ideas and we're trying to figure out ideas on 36 00:01:57,080 --> 00:01:59,840 what might be interesting or what people might like to see. 37 00:02:00,240 --> 00:02:02,760 And one of the things I was thinking and you guys can give 38 00:02:02,760 --> 00:02:06,680 us feedback if you have an opinion, but is to go to some of 39 00:02:06,680 --> 00:02:11,000 these other cities and try to go to run groups and just, you 40 00:02:11,000 --> 00:02:13,920 know, see what they're about and kind of see what the people are. 41 00:02:13,920 --> 00:02:17,120 Take some videos of it and maybe give some people some 42 00:02:17,120 --> 00:02:20,440 information on on that run group if you happen to be in that city 43 00:02:20,440 --> 00:02:23,320 or plan to go to that city or live in that city or anything. 44 00:02:23,320 --> 00:02:26,600 So not all the time, but that was one of the things, ideas 45 00:02:26,600 --> 00:02:28,320 that we came up with and thought might be fun. 46 00:02:28,320 --> 00:02:31,560 So Letty went to Miami actually, and she did that. 47 00:02:31,560 --> 00:02:35,640 She loves meeting new people and just jumping into running 48 00:02:35,640 --> 00:02:37,480 groups. So it's like perfect for her 49 00:02:37,600 --> 00:02:40,080 personality. Yeah, I did enjoy that, although 50 00:02:40,080 --> 00:02:42,600 I was a little bit skeptical. I, like anyone would be 51 00:02:42,600 --> 00:02:45,520 skeptical when their husband tells you, hey, travel more and 52 00:02:45,520 --> 00:02:48,640 leave more over weekends. I don't know if we're, you know, 53 00:02:48,640 --> 00:02:52,120 hitting our midlife crisis or if we're on the brink of a divorce, 54 00:02:52,120 --> 00:02:54,360 but I guess you know, it's only one way to find out. 55 00:02:54,360 --> 00:02:59,080 Subscribe and follow us. Along with this journey, you can 56 00:02:59,080 --> 00:03:03,360 find us on YouTube by putting at Running Podcast into the search 57 00:03:03,400 --> 00:03:05,320 bar. And Ryan, I do appreciate you 58 00:03:05,960 --> 00:03:07,160 encouraging me to travel. Why? 59 00:03:07,160 --> 00:03:08,800 I know that you know that I love traveling. 60 00:03:08,800 --> 00:03:11,800 I'm just joking. Nope, he just handed me to 61 00:03:11,800 --> 00:03:14,320 divorce papers. OK, I'll stop. 62 00:03:15,080 --> 00:03:18,520 So in my last video, Ryan, my biggest supporter but also 63 00:03:18,520 --> 00:03:22,680 biggest critic at times, mentioned to me that there was a 64 00:03:22,680 --> 00:03:27,600 term I should not have used during the filming of my video. 65 00:03:27,760 --> 00:03:30,120 I thought you could have rephrased it a little different, 66 00:03:30,440 --> 00:03:34,760 but if anyone wants to watch the video and try to figure out what 67 00:03:34,760 --> 00:03:36,920 I might be talking about, that would be an interesting. 68 00:03:37,320 --> 00:03:39,480 And message you. And message us. 69 00:03:39,520 --> 00:03:42,640 Yeah, and you can win a prize. So this is what prize? 70 00:03:42,640 --> 00:03:45,600 Though I don't know yet, this is vlog #3. 71 00:03:45,920 --> 00:03:47,680 It's about the Miami running scene. 72 00:03:47,680 --> 00:03:50,400 Again, you can find us at Running Podcast on YouTube. 73 00:03:50,680 --> 00:03:53,160 But you have to give people what they're going to win if they do 74 00:03:53,160 --> 00:03:55,280 it. What's a surprise prize? 75 00:03:55,440 --> 00:04:00,360 It's a surprise surprise. So you might win something and 76 00:04:00,360 --> 00:04:02,560 you don't know what it is. You don't know what it is yet, 77 00:04:02,560 --> 00:04:04,720 but that's that. Another thing I want to 78 00:04:04,720 --> 00:04:07,720 encourage is that we have been doing monthly giveaways on our 79 00:04:07,720 --> 00:04:09,720 Instagram. We've been partnering with quite 80 00:04:09,720 --> 00:04:13,840 a few brands lately and we'll we are about to host another one 81 00:04:14,040 --> 00:04:17,800 next week, so you can find us on Instagram also at Running 82 00:04:17,800 --> 00:04:20,320 Podcast and take part in those giveaways. 83 00:04:20,480 --> 00:04:24,280 So if you like free stuff, go to at Running podcast on Instagram. 84 00:04:24,400 --> 00:04:26,920 And with that, let's talk about today's topic. 85 00:04:26,920 --> 00:04:32,440 Today is a nutrition based show where we talk to an expert, a 86 00:04:32,440 --> 00:04:35,800 registered dietitian, about how your body is pumped with stress 87 00:04:35,800 --> 00:04:39,360 hormones and the oxygenated blood is diverted away from your 88 00:04:39,360 --> 00:04:43,840 digestive system when you run. And so normally, while we would 89 00:04:43,840 --> 00:04:47,080 listen to our bodies for whatever you know you feel 90 00:04:47,080 --> 00:04:49,200 injured, you feel thirsty. Why? 91 00:04:49,200 --> 00:04:52,640 It's maybe not the best idea to listen to your body for fueling 92 00:04:52,640 --> 00:04:55,200 while you are running. Yeah, typically what I've 93 00:04:55,200 --> 00:04:58,160 learned, and I'm no expert in this field, but you know, I did 94 00:04:58,160 --> 00:05:01,480 have medical schools that your body has like fight or flight 95 00:05:01,480 --> 00:05:04,320 response. So when you're eating, your 96 00:05:04,320 --> 00:05:07,400 body's calm and is not worried about what's going around it. 97 00:05:07,400 --> 00:05:10,920 But if you are in danger and need to escape, you know, by 98 00:05:10,920 --> 00:05:14,360 running or doing other things or fighting or anything else, your 99 00:05:14,360 --> 00:05:18,920 body has a different mechanism like Letty was referring to, and 100 00:05:19,000 --> 00:05:22,560 shunts blood away from the digestive organs into the more 101 00:05:22,560 --> 00:05:26,160 critical organs that you need for running, like your muscles 102 00:05:26,160 --> 00:05:29,760 and things like that. And so you're not gonna have the 103 00:05:29,760 --> 00:05:33,080 same desires to eat. And that's super interesting to 104 00:05:33,080 --> 00:05:37,160 me because I am very big on always listening to my body. 105 00:05:37,320 --> 00:05:41,720 So it kind of makes sense. So I guess when humans did not 106 00:05:41,720 --> 00:05:44,800 have all the luxuries we have now, you might have had to run 107 00:05:44,800 --> 00:05:48,640 away from animals that were attacking you or even chase an 108 00:05:48,640 --> 00:05:53,080 animal in order to get food, and you needed to use all the 109 00:05:53,080 --> 00:05:56,760 available energy you had to your muscles in order to do so. 110 00:05:56,760 --> 00:05:59,280 And you didn't. You know, it wasn't good to be 111 00:06:00,520 --> 00:06:03,640 burdened by being hungry or other things right at that time. 112 00:06:04,000 --> 00:06:07,000 Now with now that we have all these luxuries, we don't have to 113 00:06:07,000 --> 00:06:09,800 do that. And if we're running for a long 114 00:06:09,800 --> 00:06:13,560 period of time, the body still thinks we're doing the fight or 115 00:06:13,560 --> 00:06:18,000 flight, but instead we're going to fuel ourselves as we're doing 116 00:06:18,000 --> 00:06:19,680 it in order to get the best performance. 117 00:06:20,120 --> 00:06:22,160 Yes. And the expert that I'm talking 118 00:06:22,160 --> 00:06:24,960 to in regards to this actually posted something like that on 119 00:06:24,960 --> 00:06:28,240 her Instagram real. And it made me think twice about 120 00:06:28,240 --> 00:06:29,240 it. So I found that super 121 00:06:29,240 --> 00:06:31,280 interesting. So that's why we're having this 122 00:06:31,280 --> 00:06:35,440 topic today. And so to introduce her, our 123 00:06:35,440 --> 00:06:39,760 expert today is Serena Murray. We've had her on a lot of 124 00:06:39,760 --> 00:06:44,160 episodes in the past and always look for her because she has 125 00:06:44,600 --> 00:06:47,240 always a very scientific explanation to many of the 126 00:06:47,240 --> 00:06:49,960 topics, which I definitely like when she talks about them. 127 00:06:50,800 --> 00:06:52,320 So yeah, Are you ready to hop into that? 128 00:06:53,200 --> 00:06:54,360 Yeah. All right. 129 00:06:54,360 --> 00:06:56,160 So without any further ado, we're now going to play our 130 00:06:56,160 --> 00:07:01,000 conversation with Serena Marie Rd. 131 00:07:01,000 --> 00:07:03,000 All right. So I'm back on here with Serena 132 00:07:03,000 --> 00:07:05,440 Marie Rd. Thank you so much for joining me 133 00:07:05,440 --> 00:07:08,040 again. Thanks for having me. 134 00:07:08,040 --> 00:07:12,400 I get so excited when I have you like ask for me to come on the 135 00:07:12,560 --> 00:07:15,120 the podcast. I get so excited. 136 00:07:15,400 --> 00:07:19,000 You're so sweet for saying that. And yeah, I mean, I saw one of 137 00:07:19,000 --> 00:07:23,120 your messages that you unpacked or didn't unpack all the way 138 00:07:23,120 --> 00:07:25,680 yet, which is why we're here about. 139 00:07:25,680 --> 00:07:28,400 We always talk about how we have to listen to our bodies when it 140 00:07:28,400 --> 00:07:31,840 comes to nutrition. Like you know, you don't overeat 141 00:07:31,840 --> 00:07:34,000 by listening when you're full and all that stuff. 142 00:07:34,240 --> 00:07:37,160 And then I saw you post something in regards to that we 143 00:07:37,160 --> 00:07:41,040 really can't rely on our signals when we're running. 144 00:07:41,320 --> 00:07:43,480 And then I read your message about it and that kind of 145 00:07:43,480 --> 00:07:45,000 intrigued me. So that's why I kind of wanted 146 00:07:45,000 --> 00:07:49,520 to talk to you about that. So just to reiterate, maybe tell 147 00:07:49,520 --> 00:07:53,040 us what your message? Was absolutely. 148 00:07:53,040 --> 00:07:56,160 And I was so happy when you, like, chose this topic too, 149 00:07:56,160 --> 00:08:00,920 because I was kind of surprised. But I got some, like, heat in 150 00:08:00,920 --> 00:08:03,160 the comment section. Like people like kind of, like, 151 00:08:03,200 --> 00:08:06,480 annoyed with me or, you know, it like fighting with me about 152 00:08:06,520 --> 00:08:08,120 this. And I was like, whoa, this was 153 00:08:08,120 --> 00:08:10,480 not meant to be like an antagonizing post. 154 00:08:10,480 --> 00:08:13,320 So it was so interesting that, you know, this was something 155 00:08:13,320 --> 00:08:14,840 that needed to be dived into more. 156 00:08:14,840 --> 00:08:16,440 And I think as a dietitian, sometimes I don't. 157 00:08:16,920 --> 00:08:19,880 I don't see that. So essentially what I had said 158 00:08:19,880 --> 00:08:23,960 was, I was in particularly referring to during a long run, 159 00:08:24,160 --> 00:08:28,760 we can't rely on our body to tell us that our body is hungry 160 00:08:28,760 --> 00:08:31,200 and rely on those hunger cues to fuel. 161 00:08:31,200 --> 00:08:35,000 Because especially during a long run or a race, by the time you 162 00:08:35,000 --> 00:08:39,080 get those hunger cues kicking in, you are behind the times. 163 00:08:39,080 --> 00:08:41,280 Like you're kind of screwed. Like it's going to be really 164 00:08:41,480 --> 00:08:44,800 hard to catch up because we can only tolerate so much nutrition 165 00:08:44,800 --> 00:08:48,080 in a in a fueling while we're in the middle of running. 166 00:08:48,080 --> 00:08:50,520 So it's actually really important if you are a long 167 00:08:50,520 --> 00:08:52,800 distance runner, if you're training for a race that's over 168 00:08:52,800 --> 00:08:57,320 90 minutes especially, I would say that you kind of know how to 169 00:08:57,320 --> 00:09:00,080 go into it with a prophylactic strategy strategy with a 170 00:09:00,080 --> 00:09:03,280 strategy to prevent getting overly hungry. 171 00:09:03,480 --> 00:09:06,800 We can't just listen to our body, which is like a thing I 172 00:09:06,800 --> 00:09:09,560 really like to tell my clients, but I always kind of think about 173 00:09:09,560 --> 00:09:14,160 sports nutrition as self-care. So, like, I don't get an 174 00:09:14,160 --> 00:09:17,240 inclination at night. Like I need to brush my teeth. 175 00:09:17,280 --> 00:09:19,920 I'm dying to brush my teeth. You know, usually I'm so tired I 176 00:09:19,920 --> 00:09:22,800 don't want to brush my teeth, but like, I brush my teeth to 177 00:09:22,800 --> 00:09:26,280 take care of my, my, my dental health, to take care of myself. 178 00:09:26,560 --> 00:09:28,160 And so sports nutrition is like that. 179 00:09:28,160 --> 00:09:31,960 You might not feel hungry, but you're doing it to take care of 180 00:09:31,960 --> 00:09:34,600 future you. I love this. 181 00:09:34,600 --> 00:09:37,280 It's a great example with, you know, the toothbrushing 'cause 182 00:09:37,280 --> 00:09:40,640 it makes complete sense. So let me just backtrack a 183 00:09:40,640 --> 00:09:43,640 little bit. We always tell ourselves, listen 184 00:09:43,640 --> 00:09:47,080 to your body when you're eating and listen to it when you're 185 00:09:47,080 --> 00:09:48,720 full, because your body lets you know. 186 00:09:48,720 --> 00:09:50,480 So that way you can avoid overeating. 187 00:09:50,680 --> 00:09:54,240 Why is it that it's so different during a long run? 188 00:09:54,240 --> 00:09:58,120 And then please also define what a long run is for that purpose. 189 00:09:59,240 --> 00:10:01,360 Yeah. So I think the long run 190 00:10:01,520 --> 00:10:05,040 definition, there's no like specific criteria, but usually I 191 00:10:05,040 --> 00:10:06,800 would say between 60 and 90 minutes. 192 00:10:06,800 --> 00:10:08,640 So I usually just say 75 minutes. 193 00:10:08,640 --> 00:10:11,440 I like go in the middle there. But different people are going 194 00:10:11,440 --> 00:10:14,080 to have different thresholds like for someone who's new or 195 00:10:14,080 --> 00:10:17,280 maybe a 60 minute run feels really taxing to their system 196 00:10:17,560 --> 00:10:20,240 versus like Letty and I have been running for a long time. 197 00:10:20,360 --> 00:10:23,760 You know, I think we can kind of go into that 75 plus minute 198 00:10:23,760 --> 00:10:26,480 territory for like what a long run is to our body. 199 00:10:26,840 --> 00:10:30,960 So the reason we can't rely on listening to our body when we're 200 00:10:30,960 --> 00:10:34,640 in the middle of a long run to tell us that she's hungry is 201 00:10:34,640 --> 00:10:37,840 because there's a lot of stress hormone being pumped through our 202 00:10:37,840 --> 00:10:40,520 body when we're running. I know as runners, we're like, 203 00:10:40,760 --> 00:10:44,720 running is the most distressing, relaxing, enjoyable. 204 00:10:44,720 --> 00:10:47,600 Like, you know, we're all crazy. We're like, we love running. 205 00:10:47,600 --> 00:10:51,360 It's my my meditation and I get it, 'cause I'm a runner. 206 00:10:51,520 --> 00:10:55,360 However, what's physiologically happening is your body is like, 207 00:10:55,520 --> 00:10:57,960 there's a bear chasing us. Like, why else would this woman 208 00:10:57,960 --> 00:11:00,320 be running right now? There is something stressful 209 00:11:00,320 --> 00:11:02,400 happening. And so our body pumps out a 210 00:11:02,400 --> 00:11:06,120 hormone called cortisol. There's more adrenaline, which 211 00:11:06,120 --> 00:11:09,640 are these, you know, hormones that kind of make us feel flight 212 00:11:09,640 --> 00:11:12,520 or fight that piece of our nervous system that makes us be 213 00:11:12,520 --> 00:11:14,920 in fight or flight mode. And when we're in fight and 214 00:11:14,920 --> 00:11:17,960 flight mode, we don't get hunger cues, right? 215 00:11:17,960 --> 00:11:21,680 If you think about where, like the evolutionary advantage of 216 00:11:21,680 --> 00:11:25,160 fight or flight mode was, something is chasing me, I'm 217 00:11:25,160 --> 00:11:28,280 scared I'm not going to get hungry and stop to pick berries 218 00:11:28,280 --> 00:11:30,520 because then the bear will eat me, right? 219 00:11:30,520 --> 00:11:34,640 Like those hunger cues get down regulated so that you can push 220 00:11:34,640 --> 00:11:37,640 through and keep going. And so that is what's being 221 00:11:37,640 --> 00:11:39,960 what's happening. When we're stressed out during a 222 00:11:39,960 --> 00:11:42,800 run, we're have that cortisol being pumped through our body 223 00:11:43,080 --> 00:11:48,040 and our our hunger cues, our hunger hormone like ghrelin is 224 00:11:48,040 --> 00:11:51,200 being actually suppressed. So if you actually get to a 225 00:11:51,200 --> 00:11:53,480 point where you're noticing you're hungry, maybe you're 226 00:11:53,480 --> 00:11:57,240 noticing like, I'm lightheaded, I have a headache, I feel dizzy. 227 00:11:57,560 --> 00:12:01,120 That means like you have, you have not fueled, and like 228 00:12:01,120 --> 00:12:04,000 finally, like there's other systems that are shutting down 229 00:12:04,240 --> 00:12:07,760 because you need fuel and you just weren't prophylactic in 230 00:12:07,760 --> 00:12:10,360 fueling your body before those hunger cues started showing up 231 00:12:10,360 --> 00:12:13,080 in different ways. OK. 232 00:12:13,080 --> 00:12:15,600 And let me just go back one more step. 233 00:12:15,920 --> 00:12:20,080 Just for completion purposes. How does your pace for those 234 00:12:20,080 --> 00:12:23,920 long runs affect that level of cortisol and adrenaline? 235 00:12:23,920 --> 00:12:27,240 Like is there a difference if I'm going for my 75 minute hard 236 00:12:27,240 --> 00:12:30,960 run on Sunday or if I'm going for like my a slower type of 237 00:12:30,960 --> 00:12:32,520 jog? Yeah. 238 00:12:32,520 --> 00:12:34,280 Oh my God, these are like the best questions ever. 239 00:12:34,520 --> 00:12:37,760 So we definitely want to make sure we're fueling regardless. 240 00:12:37,760 --> 00:12:40,000 So I don't want somebody who's thinking, oh, on the back of the 241 00:12:40,000 --> 00:12:44,400 Packer, my 75 minutes is so much easier than somebody else's 75 242 00:12:44,400 --> 00:12:46,640 minutes. If you're running 75 minutes, I 243 00:12:46,640 --> 00:12:49,920 want you to be really intentional about fueling and 244 00:12:49,920 --> 00:12:53,480 fueling before you feel, before you notice that you need it. 245 00:12:54,120 --> 00:12:57,960 However, your energy needs will differ depending on intensity. 246 00:12:57,960 --> 00:13:03,360 So somebody who is a faster marathon time runner or BQ or 247 00:13:03,680 --> 00:13:07,920 I'm going to be giving them closer to 60 to 90 grams of 248 00:13:07,920 --> 00:13:12,640 carbohydrate per hour versus my those of you who are maybe more 249 00:13:12,640 --> 00:13:15,400 of Back of the Peppers Galloway runners run walkers. 250 00:13:15,560 --> 00:13:19,080 You still need energy. However, maybe you're sitting 251 00:13:19,080 --> 00:13:22,120 more in that like 45 to 60 grams per hour. 252 00:13:22,880 --> 00:13:27,000 Another thing that changes is if we are doing a lower intensity 253 00:13:27,000 --> 00:13:30,520 pace, we tend to be able to digest food that's a little bit 254 00:13:30,520 --> 00:13:33,280 more complex. So what I mean by that is when 255 00:13:33,280 --> 00:13:37,400 I'm working with athletes who are more of the BQ, like faster 256 00:13:37,920 --> 00:13:43,440 paced athletes, there's a little bit less room for digestion 257 00:13:43,440 --> 00:13:47,200 because the harder we're working on, the harder our digestive 258 00:13:47,200 --> 00:13:50,520 system is being taxed. And so it's going to, you're 259 00:13:50,520 --> 00:13:52,720 really going to benefit from potentially using those 260 00:13:52,880 --> 00:13:56,920 manufactured food products like the gels, the isotonic gels, in 261 00:13:56,920 --> 00:14:01,200 particular the hydro gels like a Martin's versus for those of you 262 00:14:01,200 --> 00:14:04,240 who are maybe more of a Galloway runner because you have those 263 00:14:04,240 --> 00:14:07,280 walk breaks where that digestive system kind of gets to be a 264 00:14:07,280 --> 00:14:10,960 little bit more in rest and digest mode versus the faster 265 00:14:10,960 --> 00:14:14,520 runners you might be able to chew your food and eat like a 266 00:14:14,520 --> 00:14:19,280 Larabar for instance. So the type of food definitely 267 00:14:19,280 --> 00:14:22,360 and and the amount of carbohydrate that you need 268 00:14:22,360 --> 00:14:25,680 definitely does vary depending on intensity, but the blanket 269 00:14:25,680 --> 00:14:29,680 statement you need to fuel run 75 plus minutes applies to 270 00:14:29,720 --> 00:14:31,960 everyone. OK. 271 00:14:32,000 --> 00:14:36,320 And then in that case, how would you start that fuelling process? 272 00:14:36,320 --> 00:14:38,280 I know that you know a lot of people that run under 60 273 00:14:38,280 --> 00:14:40,280 minutes, if you just run out of the house real quick, we don't 274 00:14:40,280 --> 00:14:42,840 even fuel. But then when you do plan on 275 00:14:42,840 --> 00:14:45,520 doing that longer run, what's the best fuelling strategy? 276 00:14:45,520 --> 00:14:47,920 Do you eat before you run or do you during your run? 277 00:14:48,000 --> 00:14:50,720 Or how do you do it? Yeah, totally. 278 00:14:51,520 --> 00:14:55,440 So, you know, I think this is something that we really can 279 00:14:55,640 --> 00:14:58,480 kind of give some, like, loose guidelines for right now. 280 00:14:58,480 --> 00:15:01,760 And I definitely want to respect the fact that, like, I, I have a 281 00:15:01,760 --> 00:15:03,360 history of a very sensitive stomach. 282 00:15:03,360 --> 00:15:05,880 I'm always, like, joking around about, like pooping my pants on 283 00:15:05,880 --> 00:15:08,400 Instagram. But like, I have that history. 284 00:15:08,400 --> 00:15:11,000 So, you know, I think it's one of those things where I, when I 285 00:15:11,000 --> 00:15:13,400 was in my 20s, could have heard a podcast like this and then 286 00:15:13,400 --> 00:15:17,120 like, rolling my eyes like, OK, but I've tried that and it leads 287 00:15:17,120 --> 00:15:20,280 to disastrous results for me. So I just, I just want to 288 00:15:20,280 --> 00:15:22,920 respect like we'll give some loosey, goosey guidelines right 289 00:15:22,920 --> 00:15:24,640 now. However, if you're feeling 290 00:15:24,640 --> 00:15:27,720 frustrated because you do struggle with GI distress or 291 00:15:27,720 --> 00:15:32,040 nausea or cramping because you're fueling and trying to run 292 00:15:32,680 --> 00:15:34,920 you know something at DM on Instagram at runner girl 293 00:15:34,920 --> 00:15:38,040 dietitian, I have a whole awesome eat like an athlete boot 294 00:15:38,040 --> 00:15:39,720 camp program that can walk you through this. 295 00:15:40,000 --> 00:15:43,040 But essentially what we're thinking is if our run is, you 296 00:15:43,040 --> 00:15:45,120 know generally you say if you're running for 60 minutes, we 297 00:15:45,120 --> 00:15:47,040 definitely want to have a pre run snack. 298 00:15:47,040 --> 00:15:50,280 So I know life happens sometimes and we're busy and we run out 299 00:15:50,280 --> 00:15:51,920 the door. But you know, in those 300 00:15:51,920 --> 00:15:55,480 situations, even something just if you're having, if you have 301 00:15:55,480 --> 00:15:58,520 like less than like 15 minutes to digest your fuel, maybe you 302 00:15:58,520 --> 00:16:01,080 have some sports drink and like a sweetened applesauce just to 303 00:16:01,080 --> 00:16:04,880 put a little bit of sugar into our system just so that our body 304 00:16:05,360 --> 00:16:08,120 doesn't spike. Such an exaggerated cortisol 305 00:16:08,120 --> 00:16:10,760 response, right? Running on an empty belly can be 306 00:16:10,760 --> 00:16:13,240 stressful to the system. So if we're giving our body some 307 00:16:13,240 --> 00:16:16,080 sugar to work with, we're at least suppressing that cortisol 308 00:16:16,200 --> 00:16:20,520 response a little bit. And then if we're thinking about 309 00:16:20,520 --> 00:16:25,960 I'm going on a 75 plus minute run, we want to start fueling at 310 00:16:25,960 --> 00:16:29,840 that like 15 to 30 minute mark. So usually for most people that 311 00:16:29,840 --> 00:16:33,680 30 minute mark is is fine. And so we want to break up our 312 00:16:33,680 --> 00:16:37,920 carbohydrate goal into pieces like if my goal is 90 grams per 313 00:16:37,960 --> 00:16:41,840 hour, I'm not going to take 90 grams of carb in one fueling 314 00:16:41,840 --> 00:16:46,080 that probably will just be too much at once and need to GI 315 00:16:46,080 --> 00:16:48,120 distress. So if you're somebody with a 316 00:16:48,120 --> 00:16:51,360 history of sensitive belly, first of all like my heart goes 317 00:16:51,360 --> 00:16:53,600 out to you because I've been there and it's annoying. 318 00:16:54,200 --> 00:16:57,120 But we just really wanted to say, OK, I'm going to start at 319 00:16:57,120 --> 00:16:59,320 the lowest end. I'm going to start at 45g per 320 00:16:59,320 --> 00:17:01,560 hour. Even if I'm like ABQ athlete, I 321 00:17:01,560 --> 00:17:05,000 would love to get up to 7090 grams per hour because I know 322 00:17:05,000 --> 00:17:07,119 that's where I can get into my greatest potential. 323 00:17:07,400 --> 00:17:10,280 I'm going to start at the low end and then we would maybe take 324 00:17:10,280 --> 00:17:14,359 that and we would half it and maybe we just take half a gel 325 00:17:14,560 --> 00:17:18,640 for that, that first 30 minute fueling and see how that feels. 326 00:17:18,800 --> 00:17:22,079 Making sure we're we're dialing in our hydration as well because 327 00:17:22,079 --> 00:17:25,720 making sure we get enough fluid and enough electrolytes also 328 00:17:25,720 --> 00:17:28,359 plays a role in optimizing digestion. 329 00:17:28,520 --> 00:17:33,360 So I would say start small and then increase as your tolerance 330 00:17:33,360 --> 00:17:35,960 is built. This is literally a muscle we 331 00:17:35,960 --> 00:17:39,360 can literally practice and teach our body to tolerate nutrition. 332 00:17:39,360 --> 00:17:42,360 I am living proof of this, but definitely you want to make sure 333 00:17:42,360 --> 00:17:44,480 you have a route with the bathroom nearby, just in case 334 00:17:45,040 --> 00:17:48,240 you know those reps cause any distress as you're as you're 335 00:17:48,240 --> 00:17:50,640 teaching your body. I I like that. 336 00:17:50,640 --> 00:17:52,520 You know, that makes a lot of sense. 337 00:17:52,880 --> 00:17:54,840 And you mentioned something you were talking about. 338 00:17:55,360 --> 00:17:58,480 You know, if you fuel we get to run to our greatest potential. 339 00:17:58,480 --> 00:18:01,520 Maybe you can tell us what's on the other side because obviously 340 00:18:01,520 --> 00:18:07,320 we've heard about a fat adaptive and all that stuff where it's 341 00:18:07,320 --> 00:18:10,320 almost like you can teach your body to go without it. 342 00:18:10,320 --> 00:18:14,120 But then I mean if that's not necessary, let's talk about that 343 00:18:14,120 --> 00:18:15,920 greatest potential. I want to hear the other side of 344 00:18:15,920 --> 00:18:17,400 that. Yeah. 345 00:18:17,400 --> 00:18:23,320 So you know I I there is definitely a camp that believes 346 00:18:23,320 --> 00:18:25,560 in like low carb running, fat adapted running. 347 00:18:25,840 --> 00:18:30,800 I went to this like sports nutrition conference a few years 348 00:18:30,800 --> 00:18:34,360 ago and there was like it was almost like the fat adapted 349 00:18:34,360 --> 00:18:37,360 people versus the like fuel your runs people. 350 00:18:37,760 --> 00:18:40,600 And it was funny because I don't want to say there's like like 351 00:18:40,600 --> 00:18:43,280 it's completely made-up like fat adapted running. 352 00:18:43,440 --> 00:18:48,200 You can run low carb, you can teach your body to up regulate 353 00:18:48,760 --> 00:18:52,760 burning fatty acids in the system to run further that way. 354 00:18:53,040 --> 00:18:56,760 However, what the science shows repeatedly is that if you care 355 00:18:56,760 --> 00:19:00,000 about performance, if you're like I want to run my fastest 356 00:19:00,000 --> 00:19:02,560 race, I want to see what I'm really made of, I want to leave 357 00:19:02,560 --> 00:19:05,920 it all out on the line. There is no data that says the 358 00:19:05,920 --> 00:19:09,520 fat adapted approach is going to support those goals. 359 00:19:09,760 --> 00:19:12,640 So you know, a lot of the athletes I work with like we're 360 00:19:12,640 --> 00:19:14,600 busy. We've got a lot going on. 361 00:19:14,880 --> 00:19:17,600 We're putting a lot of time and effort and sweat and tears into 362 00:19:17,600 --> 00:19:20,120 this training. I want to see what I'm made of 363 00:19:20,120 --> 00:19:23,840 like I want to get the most out of this and so it's like why not 364 00:19:23,840 --> 00:19:27,480 just say I'm going to grab a few gels or whatever it is that you 365 00:19:27,480 --> 00:19:30,880 want to fuel with and and time them appropriately and figure 366 00:19:30,880 --> 00:19:34,080 out that fueling strategy. Because even though we can up 367 00:19:34,080 --> 00:19:40,720 regulate fatty acid burning to help to support long runs, is it 368 00:19:40,720 --> 00:19:44,160 necessarily where is it our bodies preferred energy source? 369 00:19:44,600 --> 00:19:47,360 No, our bodies preferred energy source, our muscles preferred 370 00:19:47,360 --> 00:19:50,840 energy source is sugar. And so when we're fueling, we're 371 00:19:50,840 --> 00:19:54,880 using gels, we're using gummy candy, we're using dried 372 00:19:54,880 --> 00:19:58,600 bananas, we're using all these different carbohydrate sources 373 00:19:58,600 --> 00:20:02,040 sugary sports drink. It's to give our muscles a very 374 00:20:02,040 --> 00:20:05,800 quick dose of energy, a very quick dose of sugar, so that you 375 00:20:05,800 --> 00:20:09,600 can actually. Push yourself harder because you 376 00:20:09,600 --> 00:20:13,560 don't have to go through the extra steps to use fatty acid 377 00:20:14,480 --> 00:20:17,880 oxidation to get your energy. You know. 378 00:20:17,920 --> 00:20:20,600 And then I think you know, even just taking performance out of 379 00:20:20,600 --> 00:20:24,320 this, like I think another thing that's important to know is and 380 00:20:24,320 --> 00:20:27,840 I do specialize in in female athletes, but you know for women 381 00:20:27,840 --> 00:20:31,680 athletes, our body is very sensitive to energy restriction. 382 00:20:31,680 --> 00:20:34,480 And especially as I start to work with athletes who are in 383 00:20:34,480 --> 00:20:38,360 perimenopause or post menopause or athlete who are still getting 384 00:20:38,360 --> 00:20:43,400 their cycle but maybe they have a history of Reds or have a 385 00:20:43,400 --> 00:20:46,880 history of of injury. Our body is so sensitive to 386 00:20:46,920 --> 00:20:50,560 energy restriction. So when you're waking up fasted 387 00:20:50,560 --> 00:20:54,000 and then running an hour, 2 hours with barely anything 388 00:20:54,000 --> 00:20:58,160 fueling your body, you are causing such a surge of cortisol 389 00:20:58,480 --> 00:21:03,200 of stress hormone. Our adrenals are responsible for 390 00:21:03,200 --> 00:21:06,240 creating stress hormone cortisol, but they're also 391 00:21:06,280 --> 00:21:09,440 responsible for creating testosterone, A hormone that can 392 00:21:09,440 --> 00:21:12,160 help us build muscle. They're also responsible for 393 00:21:12,160 --> 00:21:18,000 creating DHEA, this hormone that kind of can work to help us with 394 00:21:18,480 --> 00:21:20,520 with energy production and also building muscle. 395 00:21:20,720 --> 00:21:24,000 So when we're choosing to run these runs fasted and getting 396 00:21:24,000 --> 00:21:28,080 our adrenals to focus just on surging of cortisol, creation of 397 00:21:28,080 --> 00:21:31,000 stress hormone, we're sacrificing our body's ability 398 00:21:31,000 --> 00:21:33,880 to create these other hormones that actually have really 399 00:21:33,880 --> 00:21:37,880 beneficial responses for recovery and building muscle, 400 00:21:37,880 --> 00:21:39,880 which is something that's important to keeping a healthy 401 00:21:39,880 --> 00:21:42,920 metabolism. So anyway, I'm like really 402 00:21:42,920 --> 00:21:44,720 passionate about this if you can't tell. 403 00:21:45,640 --> 00:21:47,960 So that would be why I don't recommend fat adapted running, 404 00:21:47,960 --> 00:21:50,840 especially for women. No, I I absolutely love this 405 00:21:50,840 --> 00:21:53,640 answer and I love that you got into so much, you know, detail 406 00:21:53,640 --> 00:21:55,760 and science about it. I super appreciate it. 407 00:21:56,600 --> 00:21:58,640 All right. So you were talking about 408 00:21:58,720 --> 00:22:02,040 nutrition, preferred nutrition, and obviously, we all know 409 00:22:02,040 --> 00:22:04,240 there's different nutrition. The one that's easily 410 00:22:04,240 --> 00:22:08,480 digestible, the ones that are prepared like gels, maybe just 411 00:22:08,480 --> 00:22:13,320 briefly walk us through what the best nutrition is for what type 412 00:22:13,320 --> 00:22:15,400 of athlete. Okay. 413 00:22:15,480 --> 00:22:17,320 Yeah. So I think the first thing is 414 00:22:17,320 --> 00:22:19,920 like, there is no one-size-fits-all. 415 00:22:19,920 --> 00:22:22,240 So like, I really want to encourage you to try all the 416 00:22:22,240 --> 00:22:26,160 things and see what you prefer. I have athletes who love gummies 417 00:22:26,160 --> 00:22:27,280 and they're like, oh, I love this. 418 00:22:27,280 --> 00:22:29,800 It's yummy. And then someone like me. 419 00:22:29,840 --> 00:22:32,680 I'm like all that chewing makes me like I'm working hard enough, 420 00:22:32,680 --> 00:22:33,760 I'm running, I don't want to chew. 421 00:22:33,760 --> 00:22:36,520 So like everyone is very different and I don't want you 422 00:22:36,520 --> 00:22:39,760 to feel like you have to do this because Serena said it. 423 00:22:40,440 --> 00:22:44,280 So I will say if you are a a back of the Packer, if you're 424 00:22:44,280 --> 00:22:47,080 walking, if you're Galloway, which you know Galloway's are 425 00:22:47,080 --> 00:22:49,200 not necessarily back of the pack but you are walking. 426 00:22:49,200 --> 00:22:51,960 So you have a little bit more flexibility in your digestive 427 00:22:51,960 --> 00:22:57,440 system is my point here is that you potentially will be able to 428 00:22:57,440 --> 00:23:02,080 to tolerate a little bit more protein or fat with your 429 00:23:02,080 --> 00:23:05,640 carbohydrate and sometimes this can be beneficial especially if 430 00:23:05,640 --> 00:23:08,280 you're running a race that's going to take 4 plus hours. 431 00:23:08,560 --> 00:23:10,600 So if you're going to be out there for five hours, six hours, 432 00:23:10,600 --> 00:23:14,360 7 hours, whatever ultra marathoners too this supplies 433 00:23:14,920 --> 00:23:18,160 having a little bit like less than 5 grams of fat or protein 434 00:23:18,160 --> 00:23:21,200 with that carb can be really helpful for keeping blood sugar 435 00:23:21,200 --> 00:23:26,160 stable. So things like a Larabar or a 436 00:23:26,160 --> 00:23:28,880 Uncrustables is really popular or like making your own like 437 00:23:29,560 --> 00:23:32,520 tortilla with some peanut butter and banana or Jelly on it or 438 00:23:32,520 --> 00:23:35,440 something like that can be something that you might want to 439 00:23:35,440 --> 00:23:38,200 add in to just help with stabilizing those blood sugars. 440 00:23:38,200 --> 00:23:40,640 Because you might be out there for four plus hours. 441 00:23:41,280 --> 00:23:45,680 And then also because we have those walk breaks, we might be 442 00:23:45,680 --> 00:23:50,120 able to just like tolerate a little bit more of that hefty 443 00:23:50,640 --> 00:23:52,520 protein and fat are just harder to digest. 444 00:23:52,520 --> 00:23:54,400 I think that's like probably something I should have led 445 00:23:54,400 --> 00:23:56,280 with. And I didn't say protein and fat 446 00:23:56,280 --> 00:23:59,680 are harder to digest than than simple carbohydrates. 447 00:23:59,680 --> 00:24:03,800 So avoiding fiber and then lower fat, lower protein foods. 448 00:24:03,800 --> 00:24:07,240 So like I was just saying the something with a little bit of 449 00:24:07,240 --> 00:24:11,480 nuts or a little bit of fat or protein can be digested better 450 00:24:11,520 --> 00:24:13,720 by those people. Now for those of you who are 451 00:24:13,720 --> 00:24:17,400 maybe pushing the pace and maybe you're really giving it your 452 00:24:17,400 --> 00:24:20,360 all, it doesn't matter how like what your your speed is like 453 00:24:20,360 --> 00:24:24,000 just for you as a human being, your individual body, you're 454 00:24:24,000 --> 00:24:29,000 like this is hard effort like I am really putting all of my, I 455 00:24:29,000 --> 00:24:31,600 am like pushing my heart rate for this race. 456 00:24:31,600 --> 00:24:35,160 Whatever pace you're running, you might actually want to 457 00:24:35,160 --> 00:24:38,280 choose foods that are a little bit more carbohydrate based 458 00:24:38,280 --> 00:24:41,720 rather than having the the fat and protein thrown in there. 459 00:24:42,000 --> 00:24:44,240 If it is a race where you're going to be hitting that four 460 00:24:44,240 --> 00:24:47,240 plus hour mark regardless, that's when I will start to 461 00:24:47,240 --> 00:24:49,040 throw in a little bit of protein and fat. 462 00:24:49,040 --> 00:24:51,200 But for those of you who are maybe running a marathon, it's 463 00:24:51,200 --> 00:24:52,800 less than four hours or half marathon. 464 00:24:52,800 --> 00:24:54,240 It's you know less than four hours. 465 00:24:54,480 --> 00:24:57,240 We can just really focus on primarily getting food or fuel 466 00:24:57,240 --> 00:24:59,600 from carbohydrates. So this is where you get to 467 00:24:59,600 --> 00:25:03,200 decide, do I want to do like, the manufactured food products 468 00:25:03,200 --> 00:25:07,360 or do I want to choose like the cheaper but often require more 469 00:25:07,360 --> 00:25:10,240 chewing foods that you can buy in the grocery store. 470 00:25:10,240 --> 00:25:13,320 So, you know, you could use gummy bears. 471 00:25:13,320 --> 00:25:15,960 You could use Sour Patch Kids. You know, those gummy candies 472 00:25:15,960 --> 00:25:19,240 that have the sugary coating are often awesome because you can 473 00:25:19,240 --> 00:25:21,720 take less of them and get more energy per bite. 474 00:25:22,240 --> 00:25:24,520 You could use dried cranberries, sweetened cranberries. 475 00:25:24,520 --> 00:25:26,080 You could use sweetened applesaus. 476 00:25:26,800 --> 00:25:30,800 You could use Pop Tart. You know, you could use any food 477 00:25:30,800 --> 00:25:33,960 that's just like simple, super easy to digest carbohydrate. 478 00:25:34,560 --> 00:25:36,840 You do want to look at the nutrition facts label and you 479 00:25:36,840 --> 00:25:40,360 want to make sure you're hitting like that 45g minimum per hour. 480 00:25:40,680 --> 00:25:42,720 And then there's going to be a camp of us. 481 00:25:42,720 --> 00:25:45,080 I'm in this camp. I like to use the manufactured 482 00:25:45,080 --> 00:25:48,040 food products like they're a little more expensive, but I'm 483 00:25:48,040 --> 00:25:49,920 lazy. I don't want to be measuring 484 00:25:49,920 --> 00:25:52,920 things out. And also for my sensitive belly, 485 00:25:52,920 --> 00:25:55,760 I just really found that there are certain gels that work 486 00:25:55,760 --> 00:25:59,240 really well for me. So and the products that are 487 00:25:59,240 --> 00:26:04,760 marketed as like isotonic gels, like science and sport Martens 488 00:26:04,760 --> 00:26:07,440 is that hydrogel that tends to be really well digested for 489 00:26:07,440 --> 00:26:09,040 those of us who have a sensitive belly. 490 00:26:09,520 --> 00:26:12,000 But really any of those gels, as long as you're drinking enough 491 00:26:12,000 --> 00:26:14,320 fluid with them, should be well tolerated. 492 00:26:14,320 --> 00:26:17,520 So like any of the gels that you enjoy, just making sure you're 493 00:26:17,520 --> 00:26:20,760 taking enough to hit that 45 to 90 grams per hour. 494 00:26:21,960 --> 00:26:23,160 Perfect So. That answer your question? 495 00:26:23,360 --> 00:26:25,360 Yes, you absolutely did. Thank you so much. 496 00:26:25,360 --> 00:26:27,080 And I wanted to ask you your last question. 497 00:26:27,320 --> 00:26:32,200 What is the biggest avoidable mistake that you observe that 498 00:26:32,200 --> 00:26:36,480 runners do when it comes to fueling their marathons? 499 00:26:39,760 --> 00:26:44,280 There's a lot, I think what I want, There's like so many ways 500 00:26:44,280 --> 00:26:47,040 that can go wrong. And This is why it's so maybe, 501 00:26:47,040 --> 00:26:51,040 like, the blanket statement is you have to practice everything 502 00:26:51,040 --> 00:26:53,440 you're going to do on race day before race day. 503 00:26:53,680 --> 00:26:56,160 Like, don't listen to this podcast and be like, oh, Serena 504 00:26:56,160 --> 00:26:59,000 said, if I run 890 grams per hour, I'm going to run faster 505 00:26:59,000 --> 00:27:01,200 and you've never practiced it before, you're going to poop 506 00:27:01,200 --> 00:27:03,040 your pants, you're going to throw up like something 507 00:27:03,040 --> 00:27:06,120 disastrous is going to happen. So don't do that. 508 00:27:06,120 --> 00:27:11,680 We have to train our body to tolerate you know seventy 6090 509 00:27:11,680 --> 00:27:14,240 grams of carb per hour whatever it is that you're shooting for. 510 00:27:14,960 --> 00:27:18,360 So making sure you're practicing whatever your fuel strategy is 511 00:27:18,360 --> 00:27:20,800 before race day. The other shout out we didn't 512 00:27:20,800 --> 00:27:23,600 spend a lot of time on this today but like hydration makes a 513 00:27:23,600 --> 00:27:25,440 really big difference for tolerance. 514 00:27:25,440 --> 00:27:28,880 So you know, I mean you could be saying to yourself I can't 515 00:27:28,880 --> 00:27:31,760 tolerate 60 grams per hour every single time I try it. 516 00:27:31,760 --> 00:27:34,360 I get cramps, I get diarrhea. It just does not work for me. 517 00:27:34,680 --> 00:27:37,320 And then we can simply sit here and we can dial in your 518 00:27:37,320 --> 00:27:40,880 hydration strategy and make sure you're adding enough hydration 519 00:27:40,880 --> 00:27:44,920 and enough sodium salt during your run that it will completely 520 00:27:44,920 --> 00:27:48,320 change how your body is able to digest sugar and absorb sugar. 521 00:27:48,560 --> 00:27:52,040 So really want to make sure we're factoring in hydration 522 00:27:52,160 --> 00:27:54,880 when we're thinking about our long run fueling strategy, 523 00:27:54,880 --> 00:27:57,320 especially if you have a history of sensitive belly. 524 00:27:58,440 --> 00:28:00,480 I love it. Thank you so much, Serena. 525 00:28:00,480 --> 00:28:03,480 And I know that you recently changed your handle on 526 00:28:03,480 --> 00:28:05,360 Instagram. Maybe let us know what your new 527 00:28:05,360 --> 00:28:07,760 handle is and then also how people can get in touch with you 528 00:28:07,760 --> 00:28:11,840 if they want to. Absolutely So my new handle is 529 00:28:11,880 --> 00:28:17,160 at runner girl dietitian so send me a DMI am very active on the 530 00:28:17,160 --> 00:28:18,600 gram. You can always chat with me 531 00:28:18,600 --> 00:28:21,400 there. I also have a free training out 532 00:28:21,400 --> 00:28:24,840 right now. It's called Hack Your Hydration 533 00:28:25,040 --> 00:28:28,080 and it really helps you to when you when you join you get like a 534 00:28:28,080 --> 00:28:30,840 little handout and you can fill it in and really create your 535 00:28:30,840 --> 00:28:35,920 step by step guide to an intro long run hydration strategy to 536 00:28:35,920 --> 00:28:37,680 get enough sodium to get enough fluid. 537 00:28:38,040 --> 00:28:41,520 I, I and like give it all away. There's like no like hidden 538 00:28:41,920 --> 00:28:44,440 messages there. So if you are interested in 539 00:28:44,440 --> 00:28:48,760 learning how to hydrate your long runs you can just DM me on 540 00:28:48,760 --> 00:28:51,200 Instagram. The words Cruel Summer, I'm a 541 00:28:51,360 --> 00:28:55,040 Swifty Cruel Summer. And you'll get that automatic 542 00:28:55,040 --> 00:28:58,640 link to join that Hacker Hydration Master class for free. 543 00:28:59,240 --> 00:29:01,840 OK, perfect. So we'll link all that in our 544 00:29:01,840 --> 00:29:03,600 show notes. And as always, thank you so 545 00:29:03,600 --> 00:29:06,280 much. You're welcome, Letty. 546 00:29:06,280 --> 00:29:12,480 Thank you so much for having me. Thank you, Serena, for coming on 547 00:29:12,480 --> 00:29:14,720 to our show. We absolutely appreciate your 548 00:29:14,720 --> 00:29:19,400 knowledge and explanation and your input and tips for how to 549 00:29:19,400 --> 00:29:23,400 best fuel your long runs. So that way we can kind of 550 00:29:23,640 --> 00:29:27,960 perform to our best and not just get by because I guess you know, 551 00:29:27,960 --> 00:29:29,120 that's that's the whole point, right? 552 00:29:29,120 --> 00:29:30,440 We run because we want to get better. 553 00:29:30,440 --> 00:29:34,400 We don't just run because we want to keep running without any 554 00:29:34,400 --> 00:29:36,840 benefits. Yeah, I always like to get the 555 00:29:36,840 --> 00:29:40,240 scientific background of things and just understand how things 556 00:29:40,240 --> 00:29:42,080 work. Just my brain works better that 557 00:29:42,080 --> 00:29:45,360 way. And as Lenny knows, if if it's 558 00:29:45,360 --> 00:29:49,040 something that goes along with what makes sense to me and 559 00:29:49,520 --> 00:29:53,480 agrees with stuff that I've learned, then I'm easy to accept 560 00:29:53,480 --> 00:29:56,040 it. Whereas if there's something 561 00:29:56,040 --> 00:30:00,240 that is different from what I've learned, I'll accept it. 562 00:30:00,240 --> 00:30:03,960 But it takes more effort and more information in order for me 563 00:30:03,960 --> 00:30:08,320 to believe it, and fortunately in this case, it's like it does 564 00:30:08,320 --> 00:30:10,280 make sense. It's similar to what I learned 565 00:30:10,800 --> 00:30:15,280 that you know that fight or flight is gonna potentially 566 00:30:15,280 --> 00:30:20,440 dampen your desire to eat. And so it's a very interesting 567 00:30:20,520 --> 00:30:23,480 but important topic. Yes, absolutely. 568 00:30:23,480 --> 00:30:25,040 And I'm kind of the same way you are, Ryan. 569 00:30:25,040 --> 00:30:28,520 I'm kind of understanding based in law school they used to call 570 00:30:28,520 --> 00:30:30,800 me the why asker because I always ask why. 571 00:30:31,000 --> 00:30:33,200 But it's because I can't memorize anything and if I 572 00:30:33,200 --> 00:30:35,320 understand the reason behind it then it's much easier to 573 00:30:35,320 --> 00:30:37,240 comprehend it. So this one it complete sense to 574 00:30:37,240 --> 00:30:40,600 me and yeah so that wraps up today's episode. 575 00:30:40,920 --> 00:30:42,640 Stay tuned for next weeks episode. 576 00:30:42,640 --> 00:30:47,320 Next week we are gonna talk to coach Chris Knighton about, I 577 00:30:47,320 --> 00:30:50,080 think it's about 7:00 or age of running philosophies. 578 00:30:50,080 --> 00:30:52,800 So basically think you are sitting there trying to pick a 579 00:30:52,800 --> 00:30:54,920 running coach, which one works best for you? 580 00:30:55,160 --> 00:30:57,120 Obviously you can see the results of them. 581 00:30:57,120 --> 00:31:00,400 But then also it's interesting and nice to see what running 582 00:31:00,400 --> 00:31:03,160 philosophy this person believes in. 583 00:31:03,320 --> 00:31:06,160 For example, is this a person that's going to make you run a 584 00:31:06,160 --> 00:31:10,360 lot of slow miles, high mileage, low mileage or you know, 585 00:31:10,400 --> 00:31:13,440 different types of workouts? So there's seven or eight 586 00:31:13,440 --> 00:31:15,640 different running philosophies that we're going to talk about 587 00:31:15,840 --> 00:31:18,520 in next week's episode, so definitely turn in for that. 588 00:31:18,760 --> 00:31:22,960 So as always, we'd love feedback and if there's topics you guys 589 00:31:22,960 --> 00:31:26,480 want us to cover, please let us know and we will research them. 590 00:31:26,880 --> 00:31:28,400 Yes. And then we'll bring an expert 591 00:31:28,400 --> 00:31:31,960 on for you guys. So thanks again for tuning in 592 00:31:31,960 --> 00:31:34,840 and until next time. Have a good week of running. 593 00:31:39,680 --> 00:31:42,200 Thanks for tuning in. For more information Ant 594 00:31:42,200 --> 00:31:44,160 Marathon running news, please head to 595 00:31:44,160 --> 00:31:49,480 www.marathonrunningpodcast.com and we'll be back next week. 596 00:32:02,000 --> 00:32:04,640 Are you looking for the Perfect apparel That mirrors your love 597 00:32:04,640 --> 00:32:07,560 for running? Look no further than Run Swag, 598 00:32:07,680 --> 00:32:10,160 The go to store by runners, forerunners. 599 00:32:10,600 --> 00:32:13,720 From witty Tees to hoodies that commemorate your Marathon Majors 600 00:32:13,800 --> 00:32:17,280 to crops that get you motivated, run swags got you covered. 601 00:32:17,600 --> 00:32:20,360 Discover the perfect blend of comfort and style. 602 00:32:20,600 --> 00:32:26,200 Visit www.runswag.com Run swag. There's something for every 603 00:32:26,200 --> 00:32:26,640 runner.