1 00:00:00,040 --> 00:00:03,120 You're listening to episode 294 of the Marathon Running Podcast. 2 00:00:03,320 --> 00:00:05,760 In this episode, we're going to talk about how to build a 3 00:00:05,760 --> 00:00:09,920 durable running base. Welcome to the Marathon Running 4 00:00:09,920 --> 00:00:12,840 Podcast by Marathon Journal. Join us every week for the 5 00:00:12,840 --> 00:00:15,480 insights and inspiration you need to get from the starting 6 00:00:15,480 --> 00:00:17,560 line to the finish line and beyond. 7 00:00:22,280 --> 00:00:24,560 Hey runners, and welcome to episode 294. 8 00:00:24,560 --> 00:00:28,160 My name is Letty, my name is Ryan, and happy New Year's or 9 00:00:28,160 --> 00:00:30,520 Happy late New Year's to I guess it's the fourth. 10 00:00:30,520 --> 00:00:33,120 To everyone listening to this episode, we hope that you had a 11 00:00:33,120 --> 00:00:38,440 great holiday week and are ready to tackle all of your goals. 12 00:00:38,440 --> 00:00:40,200 May you have success in all of that? 13 00:00:40,200 --> 00:00:44,600 Yes, this is the week for New Year's resolutions and people 14 00:00:44,600 --> 00:00:46,160 out exercising again. Yes. 15 00:00:46,160 --> 00:00:48,480 And if you've noticed driving around through different 16 00:00:48,480 --> 00:00:52,760 neighborhoods, when you pass gyms, you see probably an extra 17 00:00:52,760 --> 00:00:56,080 amount of cars in front of those for the next couple weeks, 18 00:00:56,080 --> 00:00:58,040 right? Kind of similar to what we see 19 00:00:58,040 --> 00:01:01,080 in Florida here, where during the winter time, we see all 20 00:01:01,080 --> 00:01:04,720 these people from up north in our streets clogging up traffic. 21 00:01:04,760 --> 00:01:06,680 And I guess it's like that with a gym. 22 00:01:06,680 --> 00:01:10,520 So if you're a frequent gym goer, be patient with those. 23 00:01:10,800 --> 00:01:13,800 They will disappear eventually. Well, hopefully people will 24 00:01:13,800 --> 00:01:16,360 stick with it, but the ones that are not dedicated to it might 25 00:01:16,360 --> 00:01:19,240 not anymore and so they'll probably be a little less 26 00:01:19,240 --> 00:01:21,200 crowds. Yes, exactly. 27 00:01:21,400 --> 00:01:24,280 And I guess if you guys are new listeners, maybe that's the 28 00:01:24,280 --> 00:01:26,560 reason also that you are listening to this podcast. 29 00:01:26,560 --> 00:01:30,360 You've made a New Year's resolution of running more and 30 00:01:30,360 --> 00:01:33,000 exactly for that reason, and see how I'm bringing this full 31 00:01:33,000 --> 00:01:35,840 circle, Ryan, exactly for that reason, We're going to have a 32 00:01:36,160 --> 00:01:40,240 little bit more of a basic episode today that talks about 33 00:01:40,240 --> 00:01:44,760 running and how to build endurance and how to get started 34 00:01:44,760 --> 00:01:46,680 and hopefully not get discouraged. 35 00:01:46,680 --> 00:01:48,400 Sounds good. Keep with those New Year's 36 00:01:48,400 --> 00:01:51,080 resolutions and don't give up. So who are we talking to today? 37 00:01:51,600 --> 00:01:53,440 Yes. So for this episode we are 38 00:01:53,440 --> 00:01:57,280 talking to coach Erica Weitz who is a running coach up in 39 00:01:57,280 --> 00:02:00,840 Orlando. She herself has participated in 40 00:02:00,840 --> 00:02:04,360 the Olympic trials in the past before and is trying to re 41 00:02:04,360 --> 00:02:07,840 qualify for the upcoming Olympic trials in 2028. 42 00:02:07,840 --> 00:02:10,840 So she herself is chasing quite big goals as well. 43 00:02:11,320 --> 00:02:14,240 I guess the qualifying time right now at this time of 44 00:02:14,240 --> 00:02:17,560 recording is 237, that's. Pretty good, so you want to get 45 00:02:17,560 --> 00:02:18,240 into it. Sure. 46 00:02:18,320 --> 00:02:20,360 So without any further ado, we're now going to play our 47 00:02:20,360 --> 00:02:22,800 conversation with Coach Erica Whites. 48 00:02:25,000 --> 00:02:27,760 All right, so I am back on with Coach Erica Whites. 49 00:02:27,760 --> 00:02:30,280 Erica, thank you so much for joining me again. 50 00:02:30,280 --> 00:02:31,760 Yeah, Letty, thanks so much for having me. 51 00:02:31,760 --> 00:02:33,520 I always love to and podcasts with you. 52 00:02:33,600 --> 00:02:36,600 Yes, and I like having you and I like having this topic that I 53 00:02:36,600 --> 00:02:38,720 asked you to suggest. I always ask my guests if they 54 00:02:38,720 --> 00:02:42,040 have a topic of choice. And Eric, I mentioned that, you 55 00:02:42,040 --> 00:02:43,960 know, right now, maybe it's a good time to talk about building 56 00:02:43,960 --> 00:02:47,120 fitness as a beginner. So we have these New Year's 57 00:02:47,120 --> 00:02:50,680 resolutions and it will probably help us getting fitter. 58 00:02:50,680 --> 00:02:53,200 So with that, we'll hop right into that. 59 00:02:53,280 --> 00:02:56,520 Well, maybe, Erica, you can start by telling us how often 60 00:02:56,520 --> 00:02:59,320 does that happen that people want to know how to even get 61 00:02:59,320 --> 00:03:01,120 started and why do you think that happens? 62 00:03:01,120 --> 00:03:03,680 Yeah, lately it's like a running boom. 63 00:03:03,680 --> 00:03:06,320 Everyone's getting into running and I think a lot of it might 64 00:03:06,320 --> 00:03:08,320 have to do with the increase in run clubs. 65 00:03:08,320 --> 00:03:10,520 So there's a lot of run clubs popping up and they're a really 66 00:03:10,520 --> 00:03:14,240 good way to meet people without like, you know, going to bars 67 00:03:14,240 --> 00:03:15,800 and things like that. They're also like more 68 00:03:15,800 --> 00:03:17,680 affordable way to meet people too, because usually the run 69 00:03:17,680 --> 00:03:20,880 clubs are free or they have a small fee and it's lots of fun. 70 00:03:20,880 --> 00:03:23,720 There's good energy, you meet positive people there. 71 00:03:23,960 --> 00:03:26,680 So and then a lot of these runners like they never, they're 72 00:03:26,680 --> 00:03:28,680 coming to the run clubs, but maybe they've never run before. 73 00:03:28,920 --> 00:03:32,080 And then like, there's a lot of local races too that are getting 74 00:03:32,080 --> 00:03:34,120 bigger and bigger and different theme races. 75 00:03:34,480 --> 00:03:37,400 People are seeing that like, you know, from these run clubs, 76 00:03:37,400 --> 00:03:40,880 they're seeing, hey, if I train more, I can start running races. 77 00:03:40,880 --> 00:03:43,040 And then that's kind of where the beginners come in. 78 00:03:43,040 --> 00:03:46,240 And ever since 2020, I feel like a lot of people started running 79 00:03:46,240 --> 00:03:49,680 more too, because maybe gyms close and they're looking for 80 00:03:49,680 --> 00:03:52,080 something they can do anywhere, any place. 81 00:03:52,080 --> 00:03:54,000 And then they just kind of continued since then. 82 00:03:54,240 --> 00:03:57,400 So yeah, there's a big boom in beginners and I started coaching 83 00:03:57,400 --> 00:03:59,600 a little bit more beginners. I've always kind of worked with 84 00:03:59,600 --> 00:04:02,440 all levels, but notice a lot, a big increase in beginners 85 00:04:02,440 --> 00:04:04,920 lately. And it's different coaching them 86 00:04:04,920 --> 00:04:07,320 than it is like an intermediate or advanced runner. 87 00:04:07,560 --> 00:04:10,560 It's almost like a different sport, like like an ultra runner 88 00:04:10,560 --> 00:04:13,120 versus 5K runner because you have to train differently. 89 00:04:13,120 --> 00:04:15,560 But then you can build up to where they're, they can build up 90 00:04:15,560 --> 00:04:18,600 to where they're training like in a, you know, intermediate 91 00:04:18,600 --> 00:04:20,640 eventually and then work their way up to advance, which is 92 00:04:20,640 --> 00:04:22,160 really cool. That's really interesting, 93 00:04:22,160 --> 00:04:24,160 Erica. And I think I can relate to it a 94 00:04:24,160 --> 00:04:27,800 little bit because as you know, my daughter started running 95 00:04:27,800 --> 00:04:30,880 club, 3rd gradest run club. And so I hear a lot of her and 96 00:04:30,880 --> 00:04:33,920 her friends talking and complaining about the fact that 97 00:04:33,920 --> 00:04:36,120 their lungs are burning. You know kids say everything 98 00:04:36,120 --> 00:04:40,040 that they think, but you often talk about building the chassis. 99 00:04:40,280 --> 00:04:43,280 Can you explain why the musculoskeletal system takes 100 00:04:43,280 --> 00:04:45,920 longer to adapt than the cardiovascular system? 101 00:04:45,920 --> 00:04:49,400 Yeah, for sure. So the heart and lungs improve 102 00:04:49,400 --> 00:04:52,000 pretty quickly. You have to train them, but it 103 00:04:52,000 --> 00:04:54,480 usually takes a couple weeks for the heart and lungs to build up. 104 00:04:55,360 --> 00:04:59,680 But like when it comes to tendons, ligaments, bones, those 105 00:04:59,680 --> 00:05:02,560 take months to get better and densify. 106 00:05:02,880 --> 00:05:06,400 So there's kind of like this fitness gap when it comes to 107 00:05:06,400 --> 00:05:10,080 beginners, and they feel like they can go farther than other 108 00:05:10,080 --> 00:05:13,760 bodies are ready for. So people get really excited and 109 00:05:13,760 --> 00:05:16,520 then they're they maybe do a little bit too much at once. 110 00:05:17,120 --> 00:05:20,520 So that's why you see a lot of injuries, especially when it 111 00:05:20,520 --> 00:05:23,840 comes to beginner runners. So yeah, when it comes to 112 00:05:23,840 --> 00:05:26,680 starting off, I mean, running seems simple, but then there's 113 00:05:26,680 --> 00:05:30,200 so much that goes into play when you're training for like an 114 00:05:30,200 --> 00:05:32,200 event. So it's always good to start off 115 00:05:32,200 --> 00:05:35,560 with like short distances and build your way up slowly. 116 00:05:35,560 --> 00:05:37,720 And then if you want to run a race and you're a beginner, 117 00:05:37,720 --> 00:05:40,320 maybe start off with like 5K or even a shorter race. 118 00:05:40,360 --> 00:05:44,120 So we have to make sure that there's they have to make sure 119 00:05:44,120 --> 00:05:46,680 there's some kind of guidance. If you're a young like 120 00:05:46,680 --> 00:05:49,200 elementary schooler, like there's some good opportunities 121 00:05:49,200 --> 00:05:51,840 for young kids nowadays, which is really awesome, like run 122 00:05:51,840 --> 00:05:54,680 clubs in the school and things like that and school teams. 123 00:05:54,680 --> 00:05:57,320 So usually they have a little bit of guidance there and it's 124 00:05:57,320 --> 00:05:59,840 always better to do a little bit less than a little bit more. 125 00:05:59,840 --> 00:06:02,240 It's good to push yourself, but you want to make sure that 126 00:06:02,240 --> 00:06:05,680 you're doing it smart and building up gradually. 127 00:06:05,680 --> 00:06:09,080 Yes, yes, so true. And especially for us adults, 128 00:06:09,080 --> 00:06:13,680 right, because kids are so light and adjust so much quicker than 129 00:06:13,680 --> 00:06:17,240 we do. As grown people that weigh more, 130 00:06:17,240 --> 00:06:20,680 we're carrying more weight. And so I guess with that, we've 131 00:06:20,680 --> 00:06:23,680 all heard the term base building constantly. 132 00:06:24,000 --> 00:06:27,440 For a runner that right now can only go for two minutes at a 133 00:06:27,440 --> 00:06:31,760 time, what does base actually mean in a physiological sense? 134 00:06:31,760 --> 00:06:33,720 Oh yeah. So yeah, there's a lot of 135 00:06:33,720 --> 00:06:36,880 people's idea of base building is different, but it refers to 136 00:06:36,880 --> 00:06:40,680 building mitochondrial density and capillary networks in the 137 00:06:40,680 --> 00:06:43,200 muscles. So they're kind of like power 138 00:06:43,200 --> 00:06:44,680 plants. They allow the body to use 139 00:06:44,680 --> 00:06:48,280 oxygen more efficiently, so it makes running feel like a light 140 00:06:48,280 --> 00:06:50,960 jog rather than a Sprint. So yeah, when it comes to base 141 00:06:50,960 --> 00:06:54,480 building, it's important to do like maybe start with a run, 142 00:06:54,480 --> 00:06:57,240 walk for a lot of beginners if they're not able to run for a 143 00:06:57,240 --> 00:06:59,400 long period of time and they've never done it before. 144 00:06:59,400 --> 00:07:02,720 So start with like I always say, like a minute jog, a minute walk 145 00:07:02,720 --> 00:07:04,640 is a good start. Maybe even start with like a 5 146 00:07:04,640 --> 00:07:08,480 minute warm up for a walk of walking and then just get the 147 00:07:08,480 --> 00:07:12,680 body moving and then one minute easy jog, one minute walk. 148 00:07:12,720 --> 00:07:17,280 And then eventually we can build up to like minute and 1/2 jog 149 00:07:17,760 --> 00:07:21,240 minute walk, as long as they jog for at least a minute and don't 150 00:07:21,240 --> 00:07:23,520 walk for longer than a minute. That's always like my rule of 151 00:07:23,520 --> 00:07:25,600 thumb when it comes to that run walk method. 152 00:07:25,600 --> 00:07:27,840 And everyone's coming from different backgrounds too. 153 00:07:27,840 --> 00:07:31,400 But this is usually for someone that hasn't run before or maybe 154 00:07:31,400 --> 00:07:32,880 they haven't run a really long time. 155 00:07:32,880 --> 00:07:35,840 Like I've, I kind of been running and doing sports since I 156 00:07:35,840 --> 00:07:39,760 was really young, so I never myself did the run walk method. 157 00:07:39,760 --> 00:07:42,000 But I do remember back in the day when I first started 158 00:07:42,000 --> 00:07:44,920 running, like before 7th grade, I was going to run on a team. 159 00:07:44,920 --> 00:07:47,680 I remember going out for a run and making it like 2 minutes and 160 00:07:47,680 --> 00:07:49,520 I'm like, I'm done. So maybe run walk would have 161 00:07:49,520 --> 00:07:51,720 been good back then. But yeah, it's really a good 162 00:07:51,720 --> 00:07:54,520 idea to to get started. But eventually you could phase 163 00:07:54,520 --> 00:07:57,560 yourself out of that run walk. Then there's other athletes that 164 00:07:57,560 --> 00:07:59,800 really enjoy the run walk and they have they do the Galloway 165 00:07:59,800 --> 00:08:01,200 method. They have people that they run 166 00:08:01,200 --> 00:08:03,120 with and they do that run walk method. 167 00:08:03,120 --> 00:08:05,120 But it depends on everyone has different goals. 168 00:08:05,120 --> 00:08:08,640 So we can find out as a coach, I find out what the athletes goal 169 00:08:08,640 --> 00:08:10,520 is if they want to, if they're a beginner and they're run 170 00:08:10,520 --> 00:08:13,080 walking, they want to transition out of the run walk, I can help 171 00:08:13,080 --> 00:08:14,720 them do that. And sometimes they just want to 172 00:08:14,720 --> 00:08:17,080 keep up with the run walk, then we can do that too. 173 00:08:17,080 --> 00:08:18,400 So yeah, it all depends on the goals. 174 00:08:18,400 --> 00:08:21,400 But personally, I think training, having trained for a 175 00:08:21,400 --> 00:08:25,080 long time, if I stop and walk in a run in a race, that's never 176 00:08:25,080 --> 00:08:28,600 happened before, thankfully, but I would get really tight. 177 00:08:28,600 --> 00:08:32,000 So because I don't practice it, but if I was like a beginner 178 00:08:32,000 --> 00:08:34,080 practicing the run, walk, you know, you practice what you do 179 00:08:34,080 --> 00:08:36,320 in a race. Eventually, once you get once 180 00:08:36,320 --> 00:08:38,440 the runner gets used to just straight running, they can do it 181 00:08:38,440 --> 00:08:40,000 in a race. But if they're used to run 182 00:08:40,000 --> 00:08:41,919 walking, they should definitely do that in the race. 183 00:08:41,919 --> 00:08:42,520 Also. I. 184 00:08:42,520 --> 00:08:44,760 Love that you brought up the run walk method. 185 00:08:44,760 --> 00:08:48,360 I didn't even think about that as a means of getting someone 186 00:08:48,360 --> 00:08:52,240 who is not used to running encouraged to start. 187 00:08:52,560 --> 00:08:55,800 And with that, I guess I want to talk about the fact that some 188 00:08:55,800 --> 00:08:58,600 people feel like they're cheating if they use that method 189 00:08:58,600 --> 00:09:00,920 and that method, the run walk method is officially called the 190 00:09:00,920 --> 00:09:04,320 Jeff Galloway run walk method. He Galloway actually wrote a 191 00:09:04,320 --> 00:09:07,200 book about it. But what do you say to people 192 00:09:07,200 --> 00:09:08,880 that say I feel like I'm cheating? 193 00:09:09,040 --> 00:09:12,040 And how do you explain that the performance benefits of planned 194 00:09:12,040 --> 00:09:16,840 walk breaks versus running until exhaustion are actually present? 195 00:09:16,880 --> 00:09:19,320 Like what do you tell people that feel like they're cheating? 196 00:09:19,320 --> 00:09:22,280 Oh, he's so funny because like, I never heard somebody say that 197 00:09:22,280 --> 00:09:24,920 before, but I definitely see how they could, how they could see 198 00:09:24,920 --> 00:09:27,600 that as long as you're moving forward, you're not cheating. 199 00:09:27,600 --> 00:09:29,280 So that's the important thing to remember. 200 00:09:29,320 --> 00:09:33,920 And also it's important to not go too fast on the run because 201 00:09:34,160 --> 00:09:36,400 especially when you're starting off, even though you know you're 202 00:09:36,400 --> 00:09:39,160 going to have a walk after, it's important to still take it easy 203 00:09:39,160 --> 00:09:41,120 on the run. So then you can sustain a longer 204 00:09:41,120 --> 00:09:42,960 period of time. Because I see that happen in a 205 00:09:42,960 --> 00:09:45,280 lot of run walk athletes that I coached in the past. 206 00:09:45,360 --> 00:09:47,520 In the beginning at least, they'll run really fast. 207 00:09:47,520 --> 00:09:48,720 I'm like, wow, you really have speed. 208 00:09:48,720 --> 00:09:51,600 But then like they'll even with the walk, they'll start to get 209 00:09:51,600 --> 00:09:53,400 tired in between. Then the walk might be even 210 00:09:53,400 --> 00:09:55,320 slower because they're running so fast. 211 00:09:55,560 --> 00:09:57,560 And then overall their pace isn't as fast. 212 00:09:57,560 --> 00:10:01,400 So if you want to run a longer period of time, you run walking 213 00:10:01,800 --> 00:10:04,640 and you want your pace to be quicker overall, it's better to 214 00:10:04,640 --> 00:10:09,160 take it easier on the jog, run, maybe jog easy, and then for the 215 00:10:09,160 --> 00:10:12,320 walk you'll be able to walk like a little bit more briskly in 216 00:10:12,320 --> 00:10:14,080 between. Then your overall pace will be 217 00:10:14,080 --> 00:10:15,360 faster. All right, awesome. 218 00:10:15,520 --> 00:10:19,560 So for some of your runners that you're coaching, you're coaching 219 00:10:19,560 --> 00:10:23,680 them with run walk and some of them that start with run walk 220 00:10:23,720 --> 00:10:27,480 end up being just running. And I personally know a lot of 221 00:10:27,480 --> 00:10:30,120 runners that have run walkers through the marathon that have 222 00:10:30,120 --> 00:10:33,760 been running for 10 years. Who do you think is a good 223 00:10:33,760 --> 00:10:37,760 candidate for either the run walk method and continue doing 224 00:10:37,760 --> 00:10:40,560 that versus transitioning into running? 225 00:10:40,600 --> 00:10:43,360 In other words, how do you know if your athlete is going to be 226 00:10:43,360 --> 00:10:47,040 off better if he or she continues to run, walk, or if 227 00:10:47,040 --> 00:10:50,280 they should turn all of that into a run? 228 00:10:50,640 --> 00:10:53,560 Only, yeah. So it depends on where they're 229 00:10:53,560 --> 00:10:56,480 where they're starting from and like if they're used to run 230 00:10:56,480 --> 00:10:59,440 walking or maybe in the past they hadn't run walked. 231 00:10:59,440 --> 00:11:02,720 But usually I'll build them up like weekly. 232 00:11:02,720 --> 00:11:05,920 So maybe for like or even a couple days at a time depending 233 00:11:05,920 --> 00:11:08,280 on their age and how fast they recover. 234 00:11:09,120 --> 00:11:11,960 But yeah, sometimes we might might take it really easy and 235 00:11:11,960 --> 00:11:14,720 slow and have a minute jog, minute walk for the first week 236 00:11:14,880 --> 00:11:18,120 and the second week we might do a minute half jog, minute walk, 237 00:11:18,800 --> 00:11:23,560 then increase, usually increase by like 3030 seconds either 238 00:11:23,560 --> 00:11:25,280 every week or every couple of runs. 239 00:11:26,160 --> 00:11:30,640 And then eventually, you know, once they get to like 10 minutes 240 00:11:30,640 --> 00:11:35,080 of jogging, running or running and one minute walking, we can 241 00:11:35,080 --> 00:11:37,920 kind of increase it more. But yeah, it does take time. 242 00:11:37,920 --> 00:11:42,280 And sometimes they just got to go for it and see like, hey, 243 00:11:42,280 --> 00:11:44,920 let's just run a 5K and see if you, if you don't walk. 244 00:11:46,400 --> 00:11:48,320 Because a lot of people, it's for a lot of people, it's 245 00:11:48,320 --> 00:11:50,400 mental. They think they have to walk in 246 00:11:50,400 --> 00:11:51,800 between and maybe they're used to it. 247 00:11:52,600 --> 00:11:57,520 But a good way to build cardio fitness without so much impact, 248 00:11:57,520 --> 00:12:01,320 because running is a lot of impact and would be like cross 249 00:12:01,320 --> 00:12:04,440 training. So like cycling, elliptical, 250 00:12:04,440 --> 00:12:06,960 biking, swimming, awkward jogging, anything like that. 251 00:12:07,720 --> 00:12:10,720 If someone does that, let's say a beginner does that on their 252 00:12:10,720 --> 00:12:14,040 off days from running or maybe like run one day, cross train 253 00:12:14,040 --> 00:12:16,040 the next day, then they're likely to build their 254 00:12:16,040 --> 00:12:18,520 cardiovascular endurance. And then it'll actually be 255 00:12:18,520 --> 00:12:20,640 easier for them to run for a longer period of time because 256 00:12:20,640 --> 00:12:24,520 their lungs will be built up. And yeah, they'll, they'll feel 257 00:12:24,520 --> 00:12:26,600 a lot better probably running from cross training. 258 00:12:26,760 --> 00:12:29,880 So I, I know from experience when I unfortunately I had a 259 00:12:29,880 --> 00:12:32,600 couple injuries back in the day, but I had to Aqua jog for like 2 260 00:12:32,600 --> 00:12:34,440 to three months. I know we've done gone over Aqua 261 00:12:34,440 --> 00:12:36,760 jogging before that kept my cardio endurance up and it 262 00:12:36,760 --> 00:12:37,880 wasn't quite the same as running. 263 00:12:37,880 --> 00:12:41,120 But when I came back to running, like I was able to, you know, 264 00:12:41,600 --> 00:12:44,760 run for periods of time, even though I kind of felt like I was 265 00:12:44,760 --> 00:12:47,120 a beginner again because I'd been three months since I ran on 266 00:12:47,120 --> 00:12:48,960 land. But since I was keeping up cross 267 00:12:48,960 --> 00:12:52,080 training, Aqua jogging, cycling, all that, I built up my cardio 268 00:12:52,080 --> 00:12:56,440 fitness and was able to, to run. So yeah, that could also help 269 00:12:56,440 --> 00:13:00,080 with the mental and the physical part of sustaining running 270 00:13:00,080 --> 00:13:02,800 without walking. Yeah, and since you're bringing 271 00:13:02,800 --> 00:13:05,640 up the mental stuff, let's talk about that a little bit. 272 00:13:05,920 --> 00:13:08,960 For somebody like you or even me, even though I'm a lot slower 273 00:13:08,960 --> 00:13:14,480 than you, the thought of running 5 to 6 to even 7 * a week is not 274 00:13:14,480 --> 00:13:16,640 intimidating. We'll just do it because we've 275 00:13:16,640 --> 00:13:18,920 been doing it for so long. You've been running since you 276 00:13:18,920 --> 00:13:23,480 were under 2 digits of age. But for somebody who is in their 277 00:13:23,480 --> 00:13:28,200 50s, 40s, sixties, whatever, and trying to run for the first 278 00:13:28,200 --> 00:13:31,960 time, the thought of running more than once or twice a week 279 00:13:31,960 --> 00:13:34,680 is super intimidating. My brother is 2 years older than 280 00:13:34,680 --> 00:13:39,600 me, so he's in his 40s as well, and the idea of him running even 281 00:13:39,600 --> 00:13:42,680 three times a week seems like something that is super 282 00:13:42,680 --> 00:13:45,960 intimidating, maybe challenging. It doesn't seem like a hurdle 283 00:13:45,960 --> 00:13:48,600 that they can conquer. If somebody comes to you as a 284 00:13:48,600 --> 00:13:53,880 new athlete and wants to have a goal and says hey, in 3-4 months 285 00:13:53,880 --> 00:13:57,560 I want to run a 5K, obviously you're not going to slap down A5 286 00:13:57,560 --> 00:14:00,320 day a week training plan. How do you approach that? 287 00:14:00,320 --> 00:14:04,600 Best for them to mentally adapt to this new consistency and 288 00:14:04,600 --> 00:14:06,080 lifestyle integration of running. 289 00:14:06,080 --> 00:14:10,120 Yeah, good question. So I would first find out like 290 00:14:10,120 --> 00:14:12,400 when they started running, what they've done before that like a 291 00:14:12,400 --> 00:14:14,400 little bit more about their background in the past. 292 00:14:14,440 --> 00:14:17,240 And then I would find out like how many days a week they've 293 00:14:17,240 --> 00:14:19,200 been running recently in the last like couple months. 294 00:14:19,240 --> 00:14:21,760 And then based on that, like we wouldn't really increase it too 295 00:14:21,760 --> 00:14:23,520 much more. But some people have come to me 296 00:14:23,520 --> 00:14:25,240 like they've only been running one or two days a week. 297 00:14:25,240 --> 00:14:28,040 So we might, maybe we will start them off with three days, but 298 00:14:28,040 --> 00:14:29,680 like two of those days will be really short. 299 00:14:29,680 --> 00:14:31,520 Maybe one of them will be a little bit longer. 300 00:14:31,520 --> 00:14:34,000 And then in between those days, we'll, we'll building cross 301 00:14:34,000 --> 00:14:35,080 training. So it'll be like kind of like 302 00:14:35,200 --> 00:14:37,240 every other day. And then you know, of course 303 00:14:37,240 --> 00:14:39,360 your rest days too. We'll probably do that for like 304 00:14:39,360 --> 00:14:42,760 2 weeks and see how they adapt, how they do with that. 305 00:14:42,760 --> 00:14:45,880 And then maybe we'll add an extra day, like make it four 306 00:14:45,880 --> 00:14:48,000 days a week if that their schedule allows. 307 00:14:48,000 --> 00:14:50,720 I do have some athletes who run only like 3 or 4 days a week 308 00:14:50,720 --> 00:14:53,600 then usually maybe because of their schedule or something, 309 00:14:53,600 --> 00:14:56,560 they usually will cross train in between to get that the extra 310 00:14:56,560 --> 00:15:00,000 cardio benefit. And yeah, I ideally like if an 311 00:15:00,000 --> 00:15:04,040 athlete eventually can work up to like five days a week or 6, I 312 00:15:04,040 --> 00:15:08,080 would say 4 is like a three to four is like a minimum depending 313 00:15:08,080 --> 00:15:11,360 on their goals though too. But we can work, I can work with 314 00:15:11,360 --> 00:15:14,240 anything because they, we want to make sure the athlete has a 315 00:15:14,240 --> 00:15:16,840 life as well. I mean, running is big part of 316 00:15:16,840 --> 00:15:18,400 life. Want to make sure that they're 317 00:15:18,400 --> 00:15:22,760 happy, they stay healthy and that they're meant mentally and 318 00:15:22,760 --> 00:15:25,920 physically feeling good because mental leads to the physical 319 00:15:25,920 --> 00:15:27,840 too. So if someone thinks like, oh 320 00:15:27,840 --> 00:15:31,080 God, this is too much, their bodies probably going to like 321 00:15:31,240 --> 00:15:33,680 start getting tired too. And you know all that. 322 00:15:33,920 --> 00:15:36,200 We want them to be happy. So that's why communication is 323 00:15:36,200 --> 00:15:37,560 really important. Like when I'm coaching my 324 00:15:37,560 --> 00:15:41,320 athletes. So yeah, I would I would try to, 325 00:15:41,760 --> 00:15:44,160 we can always adjust things and change things around. 326 00:15:44,880 --> 00:15:47,720 But like I have athletes around three days a week and some that 327 00:15:47,720 --> 00:15:50,840 run 6-6 days a week. And then there's some that come 328 00:15:50,840 --> 00:15:54,720 to me and they had run 7 and we try to like give them one rest 329 00:15:54,720 --> 00:15:56,680 day. I know when I didn't have a 330 00:15:56,680 --> 00:15:59,520 coach, I would always run seven days a week because I love 331 00:15:59,520 --> 00:16:02,000 running and we're doing it forever. 332 00:16:02,000 --> 00:16:05,240 But that's not always beneficial because my body maybe didn't 333 00:16:05,240 --> 00:16:08,120 have a rest day, even if one of those days is really easy. 334 00:16:08,200 --> 00:16:11,320 It's OK to run seven days a week sometimes, but as a whole, it's 335 00:16:11,320 --> 00:16:13,520 always good to have that one day, either cross train or just 336 00:16:13,520 --> 00:16:15,920 give yourself a rest. And if you're working hard 337 00:16:15,920 --> 00:16:18,200 during the week, you'll really enjoy that rest day or that off 338 00:16:18,200 --> 00:16:19,880 day too. Yeah, absolutely. 339 00:16:19,880 --> 00:16:22,720 And I like how you said that it really goes mentally hand in 340 00:16:22,720 --> 00:16:25,600 hand together. And if you are overwhelmed, it 341 00:16:25,600 --> 00:16:28,640 does make you feel fatigued and then you are more likely to 342 00:16:28,680 --> 00:16:32,280 quit, even though you might not have exerted yourself as much as 343 00:16:32,280 --> 00:16:35,000 you think you did. And I guess, you know, this kind 344 00:16:35,000 --> 00:16:37,200 of goes to show there's all these training plans available 345 00:16:37,200 --> 00:16:39,360 online. But for those people that 346 00:16:39,360 --> 00:16:42,400 probably need it most, the ones that need the most hand holding, 347 00:16:42,400 --> 00:16:45,920 the ones that need to learn about running that haven't run 348 00:16:45,920 --> 00:16:48,680 yet, it would be so beneficial to have a coach because they 349 00:16:48,960 --> 00:16:50,440 don't know what they're doing yet. 350 00:16:50,440 --> 00:16:52,680 And that, I guess takes me to my next question. 351 00:16:52,880 --> 00:16:55,200 Life happens. I wrote that down in my notes. 352 00:16:55,360 --> 00:16:57,520 Kids get sick and work gets busy. 353 00:16:57,520 --> 00:17:01,240 And so if a beginner runner is on one of those training plans 354 00:17:01,240 --> 00:17:04,160 that they printed out from online, they missed 3 days and 355 00:17:04,160 --> 00:17:07,880 then they tried to make up that. Why is that the wrong roof? 356 00:17:07,880 --> 00:17:09,480 And I'm going to give you a little bit of a back story. 357 00:17:09,480 --> 00:17:12,040 My brother was signed up for his first marathon. 358 00:17:12,040 --> 00:17:14,599 He lives in Wisconsin. The marathon was in March in 359 00:17:14,599 --> 00:17:17,400 Rome, but everything was just always snowed in over the 360 00:17:17,400 --> 00:17:19,280 winter. It was an absolute horrible 361 00:17:19,280 --> 00:17:21,040 training time. And on top of that, he's a 362 00:17:21,040 --> 00:17:24,040 physician, so he's always busy. And he was doing treadmill runs 363 00:17:24,200 --> 00:17:28,000 and then one week he was sick and actually it was 2 weeks and 364 00:17:28,000 --> 00:17:31,200 he missed his 20 Miller. And then he was still semi sick. 365 00:17:31,200 --> 00:17:34,640 And he called me and he said I just did 17 miles of my 20 mile 366 00:17:34,640 --> 00:17:36,200 run. And I couldn't have cringed more 367 00:17:36,200 --> 00:17:38,720 'cause I was like, why didn't? Why didn't you talk to me before 368 00:17:38,720 --> 00:17:40,800 that? Because now you didn't even let 369 00:17:40,800 --> 00:17:42,440 your body heal from that sickness. 370 00:17:42,440 --> 00:17:46,240 You're running 17 miles. That went horribly wrong on a 371 00:17:46,240 --> 00:17:49,880 treadmill in Wisconsin. Gosh, wow, your poor brother. 372 00:17:49,880 --> 00:17:53,080 That's dedication. But like, yeah, he needed to 373 00:17:53,120 --> 00:17:55,320 make sure he eased back into that a little bit better. 374 00:17:55,320 --> 00:17:57,160 But not everyone knows that in the beginning. 375 00:17:57,160 --> 00:17:59,760 And when they're training, people think like, oh, what do 376 00:17:59,760 --> 00:18:02,320 you want to make it up? Or another thing people think is 377 00:18:02,320 --> 00:18:04,720 like, if you're not pushing yourself hard, you're not 378 00:18:04,880 --> 00:18:07,440 getting a benefit. So that's where like a coach 379 00:18:07,440 --> 00:18:10,800 comes into play or you know, some guidance to offer would be 380 00:18:10,800 --> 00:18:14,440 like you have to run easy runs. And then that way your hard runs 381 00:18:14,440 --> 00:18:16,320 are going to be harder. But if you're coming back from 382 00:18:16,320 --> 00:18:18,880 something like your brother was a good thing to do would be like 383 00:18:18,960 --> 00:18:21,520 a very short easy run for your first run for his first run 384 00:18:21,520 --> 00:18:24,360 back. And then maybe like a gradually 385 00:18:24,360 --> 00:18:26,800 work into maybe even every other day coming back. 386 00:18:26,800 --> 00:18:29,760 I almost treat coming back from like a sickness if it's a week 387 00:18:29,760 --> 00:18:32,880 long, especially kind of like coming back from a break or 388 00:18:33,040 --> 00:18:35,320 starting up again. But it can't you can bump up a 389 00:18:35,320 --> 00:18:37,440 little bit faster if you had been running before that. 390 00:18:37,440 --> 00:18:39,400 But yeah, I probably would have given him like it depends on how 391 00:18:39,400 --> 00:18:42,520 far out the marathon is too. But maybe bump the long run to 392 00:18:42,520 --> 00:18:45,920 Sunday to give him an extra day. Maybe just like an easy like 90 393 00:18:45,920 --> 00:18:48,240 minutes. So he didn't wasn't focusing on 394 00:18:48,240 --> 00:18:51,360 the mileage and trying to, you know, get in a certain mileage, 395 00:18:51,360 --> 00:18:53,240 but more just focusing on time on the feet. 396 00:18:53,280 --> 00:18:55,680 Your body really knows how long you're running for, but doesn't 397 00:18:55,680 --> 00:18:57,200 know how many miles you're running for. 398 00:18:57,520 --> 00:19:00,000 So that's when time on the feet would be really, really 399 00:19:00,000 --> 00:19:02,320 important. And also, yeah, like, so when 400 00:19:02,320 --> 00:19:04,840 you're you're doubling up on workouts, like let's say you're 401 00:19:04,840 --> 00:19:07,280 trying to make up for something that creates like a massive 402 00:19:07,280 --> 00:19:09,760 spike in your acute workload. And that's like the primary 403 00:19:09,760 --> 00:19:13,280 cause of injury. So yeah, if you miss it, just 404 00:19:13,280 --> 00:19:15,240 don't worry about it. I always tell my athletes, I 405 00:19:15,240 --> 00:19:17,720 told them on a group call yesterday, like don't try to 406 00:19:17,720 --> 00:19:19,800 make it up. If you let's say you miss like a 407 00:19:19,800 --> 00:19:22,440 speed workout and then you have an easy run the next day. 408 00:19:22,680 --> 00:19:26,120 Like you can do the easy the speed workout instead of easy 409 00:19:26,120 --> 00:19:28,920 run because I always try to emphasize to my athletes to 410 00:19:28,920 --> 00:19:31,440 prioritize your speed workouts and your long runs. 411 00:19:31,760 --> 00:19:34,920 So like if you have to miss a run in a week, and then maybe 412 00:19:34,960 --> 00:19:38,160 make sure that you at least get in your speed workouts and your 413 00:19:38,160 --> 00:19:39,920 long runs. So if you miss a run and then 414 00:19:39,920 --> 00:19:42,400 you have an easy run, sub that out for your speed workout. 415 00:19:42,480 --> 00:19:44,280 So that way you at least get those in. 416 00:19:44,320 --> 00:19:46,600 And I know those are like sometimes the harder workouts 417 00:19:46,600 --> 00:19:48,000 and you're like, Oh, I missed it all. 418 00:19:48,000 --> 00:19:49,560 I guess I don't have to do it because, you know, but it's 419 00:19:49,560 --> 00:19:52,280 like, no, you should definitely get your speed workout in 420 00:19:52,280 --> 00:19:55,480 instead of your easy run just to make sure that you you get it. 421 00:19:55,480 --> 00:19:58,080 But as long as you're not doing like 2 speed workouts 422 00:19:58,080 --> 00:20:00,560 back-to-back, you need to have a recovery day or. 423 00:20:00,840 --> 00:20:02,560 If you're a beginner, you probably shouldn't do a speed 424 00:20:02,560 --> 00:20:05,360 workout the day before, like a long run or the day after. 425 00:20:05,600 --> 00:20:08,840 So try to have a day in between those also, even if the runs 426 00:20:08,840 --> 00:20:11,400 aren't too too long. Yeah, thank you for clarifying 427 00:20:11,400 --> 00:20:14,480 that. And you also briefly brought up 428 00:20:14,480 --> 00:20:17,880 the importance of easy runs. And I myself when I was a 429 00:20:18,280 --> 00:20:22,240 beginner runner, I would always run at the same pace, which was 430 00:20:22,240 --> 00:20:26,680 always kind of like mediocre and then I learned about polarizing. 431 00:20:26,680 --> 00:20:30,120 So for those runners that are, for those people that are new to 432 00:20:30,120 --> 00:20:33,440 running, so all the new runners, maybe explain the 8020 rule a 433 00:20:33,440 --> 00:20:36,160 little bit and dive into that for us. 434 00:20:36,160 --> 00:20:37,920 Yeah. And there's so much controversy 435 00:20:37,920 --> 00:20:42,040 about 8020, so it might not even be exactly 8020, might be like 436 00:20:42,040 --> 00:20:44,880 7030 or. But for the most part, like most 437 00:20:44,880 --> 00:20:46,800 of your runs are going to be easy. 438 00:20:47,120 --> 00:20:50,320 And then the other small percentage of them are going to 439 00:20:50,320 --> 00:20:52,440 be like your hard speed workouts, tempos, intervals. 440 00:20:52,480 --> 00:20:57,200 But in order to like maybe make it like make your body remember 441 00:20:57,200 --> 00:21:01,360 that or help your body remember that speed, usually at the end 442 00:21:01,360 --> 00:21:04,280 of an easy run, I'll add in like some strides. 443 00:21:05,000 --> 00:21:08,640 And the strides are like some quick bursts, maybe like 4 to 6, 444 00:21:08,640 --> 00:21:12,640 maybe even up to 8 or 10, like 22nd or 100 meter sprints, maybe 445 00:21:12,640 --> 00:21:16,240 even 15 seconds. And it'll be like, you know, not 446 00:21:16,240 --> 00:21:19,520 maybe an all out effort, but maybe like 80 to 90% effort. 447 00:21:19,800 --> 00:21:22,720 And you either have like a full walk, rest recovery in between 448 00:21:22,720 --> 00:21:26,480 or like an easy jog in between. And that's a good way after an 449 00:21:26,480 --> 00:21:30,040 easy run for your body to get that muscle memory of running 450 00:21:30,040 --> 00:21:32,120 fast. Excuse me? 451 00:21:32,200 --> 00:21:36,120 And also it's a good way to, yeah, keep get the speed in 452 00:21:36,440 --> 00:21:39,520 without like tiring your body because even though you're 453 00:21:39,520 --> 00:21:42,120 running fast, you're getting good recovery and it's not going 454 00:21:42,120 --> 00:21:45,480 to tire you out in the long run. So you can literally just 455 00:21:45,480 --> 00:21:48,760 strides after any easy run. But usually if like, let's say 456 00:21:48,760 --> 00:21:51,800 you had a very hard run the day before, you might just have a 457 00:21:51,800 --> 00:21:56,440 full easy run the next day. When I coached high school, I 458 00:21:56,440 --> 00:21:58,600 learned from my I'm one of my mentors who coached me in 459 00:21:58,600 --> 00:22:00,440 college. It's even after the easy runs. 460 00:22:00,440 --> 00:22:02,600 It's always good to have something fast like either 461 00:22:02,600 --> 00:22:06,880 strides or sometimes we do like a paste or like an all out 400. 462 00:22:07,040 --> 00:22:09,120 The kids would love that because they could like kind of race 463 00:22:09,120 --> 00:22:13,600 each other or like even a pace thousand, like our pace 800 like 464 00:22:13,600 --> 00:22:16,600 at their goal pace. And it's not like a full workout 465 00:22:16,600 --> 00:22:18,480 at all. And I wouldn't do that like 466 00:22:18,480 --> 00:22:21,160 maybe after a hard speed workout, But if you're maybe 467 00:22:21,160 --> 00:22:25,800 have a easy run before the day before a workout or an easy run 468 00:22:25,800 --> 00:22:28,240 and you maybe don't have a workout the next day, it's OK to 469 00:22:28,240 --> 00:22:31,600 do something like fast. But that's also depends a lot on 470 00:22:31,600 --> 00:22:34,240 your age and your recovery and how advanced you are. 471 00:22:34,240 --> 00:22:38,320 But for like for a beginner, I would say like doing 4 or 6, 472 00:22:38,320 --> 00:22:42,160 four to six by like 15 seconds strides or sprints after your 473 00:22:42,160 --> 00:22:43,480 run is going to be really beneficial. 474 00:22:43,480 --> 00:22:45,440 And it's going to be a nice way to get a little bit speed in 475 00:22:45,440 --> 00:22:48,640 without getting that workout in. And then, yeah, but as long as 476 00:22:48,640 --> 00:22:50,960 you're taking it easy on like the fully, let's say you have a 477 00:22:50,960 --> 00:22:54,880 30 or 40 or 50 minute run before those strides, as long as you're 478 00:22:54,880 --> 00:22:57,000 taking that easy, then your body will recover. 479 00:22:57,000 --> 00:22:59,600 You don't want to run so easy that you're like struck you're 480 00:22:59,760 --> 00:23:02,920 running funky. So like you don't want to walk 481 00:23:03,080 --> 00:23:04,520 either unless you're run walking. 482 00:23:04,520 --> 00:23:06,120 So it's hard to find that balance. 483 00:23:06,120 --> 00:23:09,360 But but yeah, I would go by the best way to measure if you're 484 00:23:09,360 --> 00:23:11,640 running easy is like if you could have a conversation and 485 00:23:11,640 --> 00:23:13,440 sing while you're running. Oh, I like that. 486 00:23:13,440 --> 00:23:14,800 I like that. I'm going to try that out, even 487 00:23:14,800 --> 00:23:16,680 though my running partners might not appreciate that. 488 00:23:16,680 --> 00:23:18,920 But who cares? Just showcase your voice. 489 00:23:20,440 --> 00:23:23,080 Anyway, all right, so I guess the last topic I want to touch 490 00:23:23,080 --> 00:23:25,840 on and thank you for all that is nutrition, right? 491 00:23:25,840 --> 00:23:28,760 Because let's look at reality of things. 492 00:23:28,760 --> 00:23:31,400 I know we're never allowed to talk about weight loss and all 493 00:23:31,400 --> 00:23:33,400 that stuff anymore, but I'm going to do it anyway. 494 00:23:33,560 --> 00:23:36,160 A lot of people start running because they want to manage 495 00:23:36,160 --> 00:23:38,040 their weight, maybe lose a little bit. 496 00:23:38,400 --> 00:23:42,480 And then you do see, and I've personally witnessed is and 497 00:23:42,480 --> 00:23:46,040 experienced it, that you start running, you lose weight and 498 00:23:46,040 --> 00:23:49,240 then your hunger increases and then maybe you gain weight. 499 00:23:49,240 --> 00:23:53,560 So you're in a running group and a lot of us are heavier even 500 00:23:53,560 --> 00:23:57,360 though we're running more. So maybe just give us an idea of 501 00:23:57,360 --> 00:24:02,560 how to best approach running, 1, if you're doing it for weight 502 00:24:02,560 --> 00:24:05,880 loss, and two, if you just want to do it consistently for 503 00:24:05,880 --> 00:24:08,680 fitness, because obviously your body is also going to change 504 00:24:08,680 --> 00:24:11,680 because now you're all of a sudden using muscles and doing 505 00:24:11,680 --> 00:24:13,480 exercise. So maybe just let us know what 506 00:24:13,480 --> 00:24:17,960 you would tell an athlete that would come to you for purposes 507 00:24:17,960 --> 00:24:20,440 of wanting to complete their first 5K and maybe taking it 508 00:24:20,440 --> 00:24:23,720 further but also wanting to become fit again. 509 00:24:23,800 --> 00:24:25,320 Yeah, yeah, that's a really good question. 510 00:24:25,320 --> 00:24:27,480 And it happens all the time because, you know, weight 511 00:24:27,480 --> 00:24:30,360 doesn't always stay the same, fluctuates, and, you know, a lot 512 00:24:30,360 --> 00:24:32,440 of runners might want to lose weight at the same time they 513 00:24:32,440 --> 00:24:34,200 want. I have a big performance goal. 514 00:24:34,200 --> 00:24:37,200 So I always tell people like if you have a big performance goal 515 00:24:37,200 --> 00:24:39,560 and you want to lose weight, don't try to lose weight. 516 00:24:39,560 --> 00:24:43,400 Don't try to deprive yourself of of nutrients that you need to 517 00:24:43,400 --> 00:24:46,160 perform well. But if you run like the way 518 00:24:46,160 --> 00:24:49,160 you're supposed to run for that goal and you eat the way that 519 00:24:49,160 --> 00:24:52,080 you should eat to support your training, then your body is 520 00:24:52,080 --> 00:24:54,520 going to do what it needs to do and you're going to weigh what 521 00:24:54,520 --> 00:24:57,080 you're supposed to weigh. So it is possible to lose weight 522 00:24:57,120 --> 00:24:59,880 when you're as you're training to his specific goal. 523 00:24:59,880 --> 00:25:02,800 You just don't want to try to do it drastically and you don't 524 00:25:02,800 --> 00:25:06,280 want to try to like I would say like if you are, if you're a 525 00:25:06,280 --> 00:25:09,760 very high performance athlete, I would get consult, maybe like a 526 00:25:09,760 --> 00:25:13,560 dietitian to put you on a good plan that could, you know, help 527 00:25:13,560 --> 00:25:15,160 you to lose that weight, but also make sure you're getting 528 00:25:15,160 --> 00:25:18,760 enough nutrients. Or if you, let's say, have a 529 00:25:18,760 --> 00:25:24,160 really big weight loss goal, maybe if you are, maybe do it 530 00:25:24,160 --> 00:25:26,280 not. Try not to lose a large amount 531 00:25:26,280 --> 00:25:29,160 of weight when you're training for like a really big event. 532 00:25:29,160 --> 00:25:31,800 Maybe try to do that on your offseason if you're not running 533 00:25:31,800 --> 00:25:34,520 as much or a little bit less. So yeah, it really depends on 534 00:25:34,560 --> 00:25:37,440 like, what the weight loss goal is, what your running goals are. 535 00:25:37,440 --> 00:25:39,080 But the best rule of thumb is you eat. 536 00:25:39,080 --> 00:25:40,760 You're supposed to eat, train the way you're supposed to 537 00:25:40,760 --> 00:25:42,240 train. Your body will do what it's 538 00:25:42,240 --> 00:25:43,320 supposed to do. I love it. 539 00:25:43,320 --> 00:25:45,040 I love it. And if they don't have a 540 00:25:45,040 --> 00:25:49,280 dietitian and are starting to run right, and they're running 541 00:25:49,280 --> 00:25:51,800 three times a week, so you're running 5 kilometers, in 542 00:25:51,800 --> 00:25:54,840 reality, you're not burning that many calories, but you're 543 00:25:55,040 --> 00:25:58,040 burning some, how do you best handle that? 544 00:25:58,040 --> 00:26:01,120 And then when does the increase in appetite actually happened? 545 00:26:01,120 --> 00:26:04,600 Does it happen more when you're training for a higher mileage, 546 00:26:04,720 --> 00:26:08,160 long distance goal, or do you see that happening with 5K 547 00:26:08,160 --> 00:26:09,240 training as well? Oh. 548 00:26:09,240 --> 00:26:11,960 Yeah, Yeah. I believe I've seen and I've 549 00:26:11,960 --> 00:26:14,760 experienced that when you're training for any event, like 550 00:26:14,760 --> 00:26:17,280 you're going to have an increase in your appetite and that's like 551 00:26:17,280 --> 00:26:20,320 your body's way of telling you that you need that fuel for 552 00:26:20,320 --> 00:26:23,040 energy and to recover. So yeah, a lot of people make 553 00:26:23,040 --> 00:26:25,720 the mistake of maybe not eating enough carbohydrates. 554 00:26:25,720 --> 00:26:28,080 That's a big mistake that a lot of people make. 555 00:26:28,080 --> 00:26:30,400 But you have to make sure you're getting the right amount of 556 00:26:30,400 --> 00:26:33,480 carbohydrates and protein. And a lot of people, if they try 557 00:26:33,480 --> 00:26:36,760 to maybe eat less carbohydrates, then they end up eating more 558 00:26:36,760 --> 00:26:38,880 fat. And the carbohydrates are your 559 00:26:38,880 --> 00:26:41,160 main source of energy. So that's what's going to help 560 00:26:41,160 --> 00:26:43,000 you to give you that energy to burn. 561 00:26:43,000 --> 00:26:45,080 So I noticed in myself that when I started upping the 562 00:26:45,080 --> 00:26:48,200 carbohydrates and maybe just lowering the fat a little, that 563 00:26:48,200 --> 00:26:51,000 I started burning more when I was running, had more energy to 564 00:26:51,000 --> 00:26:54,200 burn, felt better when I was running, and actually ended up 565 00:26:54,200 --> 00:26:56,280 becoming leaner and in the process. 566 00:26:56,280 --> 00:26:59,320 So yeah, it's really important to not deprive yourself of those 567 00:26:59,320 --> 00:27:01,240 carbohydrates that you need. Those are really important. 568 00:27:01,240 --> 00:27:03,880 And then counting macros is really helpful too. 569 00:27:03,920 --> 00:27:07,240 I'm not a dietitian, but I am certified nutritionist. 570 00:27:07,240 --> 00:27:09,120 So I've learned a lot, have a lot of experience. 571 00:27:09,120 --> 00:27:10,840 I give good guidance to my athletes. 572 00:27:10,840 --> 00:27:13,040 I'm like kind of an idea of what they should be having. 573 00:27:13,040 --> 00:27:16,200 But yeah, if you have like a very big weight loss goal or 574 00:27:16,520 --> 00:27:18,680 you're really not sure, it's always good to like see a 575 00:27:18,680 --> 00:27:21,960 dietitian if you can. But I would say, yeah, just make 576 00:27:21,960 --> 00:27:25,200 sure that you're getting enough. That's my biggest advice to to 577 00:27:25,200 --> 00:27:27,800 my athletes, especially the young athletes that have really 578 00:27:27,800 --> 00:27:30,080 fast metabolisms, make sure you're getting enough. 579 00:27:30,080 --> 00:27:33,640 That's so, so, so important. And sometimes maybe they don't 580 00:27:33,640 --> 00:27:35,560 have access to like the healthiest items. 581 00:27:35,840 --> 00:27:38,480 Literally, it's better to get something in than nothing. 582 00:27:38,520 --> 00:27:41,120 But, you know, we try to do the best we can. 583 00:27:41,160 --> 00:27:43,120 I love. It thank you so much for that 584 00:27:43,120 --> 00:27:45,120 piece of advice. You know, it's always a very 585 00:27:45,480 --> 00:27:48,560 interesting world because not only are you starting a new 586 00:27:48,560 --> 00:27:52,880 hobby, but you're integrating it into your lifestyle. 587 00:27:52,880 --> 00:27:55,920 And there's so much more than to just get out the door and 588 00:27:55,920 --> 00:27:57,920 running. There's, you know, what shoes 589 00:27:57,920 --> 00:28:01,000 you need to get, what you need to eat and and all these little 590 00:28:01,000 --> 00:28:03,200 pieces that when it comes to integration. 591 00:28:03,200 --> 00:28:06,680 So we're very grateful for that. And yeah, thank you, Erica, for 592 00:28:06,680 --> 00:28:10,320 coming on. And I know you do Coach a lot of 593 00:28:10,320 --> 00:28:13,880 new runners as well, so maybe let us know how they can best 594 00:28:13,880 --> 00:28:16,840 reach you and all that. Yeah, definitely. 595 00:28:16,840 --> 00:28:18,080 Thanks, Letty. Thanks so much. 596 00:28:18,360 --> 00:28:21,520 And yeah, they can reach me through either my e-mail is 597 00:28:21,520 --> 00:28:27,320 erica@exclusiveendurance.com or my Instagram is at Erica Whites 598 00:28:27,320 --> 00:28:32,040 runs and that's ERICAWEITZ as in Zebra. 599 00:28:32,440 --> 00:28:34,680 And or you can check out my website at 600 00:28:34,680 --> 00:28:38,520 exclusiveendurance.com. Either one of those Facebook 601 00:28:38,600 --> 00:28:42,400 Erica Whites or we have team Exclusive Endurance also. 602 00:28:42,920 --> 00:28:45,360 But yeah, love to hear from you if you have questions, advice, 603 00:28:45,360 --> 00:28:46,800 or want some coaching. Perfect. 604 00:28:46,800 --> 00:28:48,800 Thank you so much. Erica, thanks, Letty. 605 00:28:51,840 --> 00:28:54,400 Thank you. Erica for speaking with us and 606 00:28:54,400 --> 00:28:58,680 elaborating in exactly what one should do and what 1 can expect 607 00:28:59,000 --> 00:29:02,040 when starting to run, when building up from run walking or 608 00:29:02,040 --> 00:29:05,240 continuing run walking, whatever you choose, a marathon is a 609 00:29:05,240 --> 00:29:07,440 marathon. The distance is the distance. 610 00:29:07,640 --> 00:29:09,920 So it doesn't really matter what time you complete it. 611 00:29:09,920 --> 00:29:13,200 And be proud of yourself for all your milestones along the way 612 00:29:13,200 --> 00:29:16,000 and completing those big goals. Yeah, and if people want to have 613 00:29:16,000 --> 00:29:18,040 Erica as a coach, can they contact? 614 00:29:18,040 --> 00:29:21,200 Her, absolutely. And all that will be LinkedIn 615 00:29:21,200 --> 00:29:23,920 the show notes. So by the way, isn't Erica going 616 00:29:23,920 --> 00:29:27,400 to Kenya with you too? Yes, we're going to be going on 617 00:29:27,400 --> 00:29:30,600 the 15th of February and she'll be going to. 618 00:29:30,600 --> 00:29:32,920 She's super excited for it because obviously there's a lot 619 00:29:32,920 --> 00:29:35,720 she can learn. She's actually being coached by 620 00:29:36,000 --> 00:29:39,200 the host. My Co host of the run camp after 621 00:29:39,200 --> 00:29:42,320 introduced them, they hit it off really well to where he's 622 00:29:42,320 --> 00:29:45,840 writing her training plans. As you know, he is a retired 623 00:29:45,840 --> 00:29:49,800 elite runner himself and so the perfect coach for her because 624 00:29:49,800 --> 00:29:52,320 coaches have coaches too. That's exactly what I was going 625 00:29:52,320 --> 00:29:54,160 to say. So coaches even need coaches 626 00:29:54,160 --> 00:29:55,800 too. Yes, yes, you have to have 627 00:29:55,800 --> 00:29:57,080 somebody hold you accountable, right? 628 00:29:57,080 --> 00:29:58,480 Especially if you have these big goals. 629 00:29:58,480 --> 00:30:01,440 Yeah, so if anyone still wants a last minute trip to Kenya, can 630 00:30:01,440 --> 00:30:03,760 they do it? Yes, we still have some spots 631 00:30:03,760 --> 00:30:05,280 open. So you got to get on the ball 632 00:30:05,280 --> 00:30:08,240 though, if if that's what you want to do, because the trip is 633 00:30:08,240 --> 00:30:12,120 from February 15th through February 26th and it's those 634 00:30:12,120 --> 00:30:15,120 nine days with us at run camp. It's going to be super fun, but 635 00:30:15,200 --> 00:30:18,280 you got to book plane tickets, you got to get the visa and all 636 00:30:18,280 --> 00:30:19,400 that stuff. It doesn't take that long. 637 00:30:19,400 --> 00:30:22,600 So make those New Year's resolution come true and take 638 00:30:22,600 --> 00:30:23,680 that trip. Yolo. 639 00:30:23,680 --> 00:30:25,640 Is that your next trip buddy? Yes, it is. 640 00:30:25,640 --> 00:30:28,480 You excited? Yes, I'm getting super excited 641 00:30:28,480 --> 00:30:31,680 and going to start burying my head in the planning starting 642 00:30:31,680 --> 00:30:33,400 next week. Obviously we've pre planned a 643 00:30:33,400 --> 00:30:36,400 lot of stuff, but you know the tiny little things that you want 644 00:30:36,400 --> 00:30:39,960 to do, I got to get on those and I got my visa, I got my plane 645 00:30:39,960 --> 00:30:41,520 ticket finally. So I'm going. 646 00:30:41,520 --> 00:30:43,080 I will see you in Kenya all. Right. 647 00:30:43,080 --> 00:30:45,240 It sounds good. We'll have to get a recap after 648 00:30:45,240 --> 00:30:47,480 you get back. Yes, we'll be doing YouTube 649 00:30:47,480 --> 00:30:50,120 videos and everything, just kind of like last time when we had a 650 00:30:50,120 --> 00:30:55,240 whole series of everyday vlog style, just, you know, seeing 651 00:30:55,240 --> 00:30:58,200 things that are completely different culturally and just 652 00:30:58,200 --> 00:30:59,280 beautiful. Sounds good. 653 00:30:59,280 --> 00:31:01,440 So with that. Have a good week of running? 654 00:31:03,200 --> 00:31:05,240 You've been listening to the Marathon Running Podcast by 655 00:31:05,240 --> 00:31:08,040 Marathon Journal. If you've enjoyed the show, 656 00:31:08,040 --> 00:31:09,720 check us out at Marathon Journal. 657 00:31:09,760 --> 00:31:11,880 Com or follow us on social media. 658 00:31:12,080 --> 00:31:13,000 Happy training.