1 00:00:00,400 --> 00:00:04,080 You're listening to episode 244 of the Marathon Running Podcast. 2 00:00:04,360 --> 00:00:07,600 In this episode, we're going to talk about self-defense for 3 00:00:07,600 --> 00:00:17,000 runners. This is the Marathon Running 4 00:00:17,000 --> 00:00:19,600 Podcast by Letty and Ryan from Week at the Runs. 5 00:00:19,920 --> 00:00:22,920 Join us in our running community for weekly content that is 6 00:00:22,920 --> 00:00:26,720 motivational, educational, and inspirational, and let the 7 00:00:26,720 --> 00:00:29,560 Marathon Running Podcast take you from the starting line to 8 00:00:29,560 --> 00:00:37,880 the finish line and beyond. Hey runners and welcome to 9 00:00:37,880 --> 00:00:41,920 episode 244. My name is Letty and I am solo 10 00:00:41,920 --> 00:00:44,600 hosting this podcast episode today. 11 00:00:44,880 --> 00:00:50,160 Usually my Co host Ryan is there with me but this time I'm on a 12 00:00:50,160 --> 00:00:52,120 crunch. I'm actually pre recording this 13 00:00:52,120 --> 00:00:56,720 episode because by the time this episode airs, I'm literally on a 14 00:00:56,720 --> 00:01:00,440 flight to Kenya to attend a running camp, which I am super 15 00:01:00,440 --> 00:01:02,800 excited about. Correction, I'm actually not 16 00:01:02,800 --> 00:01:06,920 just attending a running camp. I am going there to make a 17 00:01:06,920 --> 00:01:11,200 lifelong dream come true, which was creating a documentary. 18 00:01:11,200 --> 00:01:14,800 And I can't believe I'm actually putting that out there because 19 00:01:14,880 --> 00:01:16,080 you know, it's one of those things. 20 00:01:16,080 --> 00:01:20,840 I am not a documentary film maker yet, but I've always 21 00:01:20,840 --> 00:01:22,520 wanted to kind of dive into that. 22 00:01:22,520 --> 00:01:27,400 I've also always wanted to go to Africa and see the countryside 23 00:01:27,400 --> 00:01:31,320 and the culture and coupling that with the fact that the most 24 00:01:31,320 --> 00:01:35,280 amazing and fastest runners in the world are from Kenya, I 25 00:01:35,280 --> 00:01:38,760 figured why not do it? Because if we don't do that now, 26 00:01:38,760 --> 00:01:42,720 then are we ever going to do it? And so that kind of came along 27 00:01:42,720 --> 00:01:46,800 with the New Year's resolution and I'm putting it out there. 28 00:01:46,800 --> 00:01:49,760 So be patient with me in the meantime. 29 00:01:49,760 --> 00:01:51,920 We are not just doing the documentary. 30 00:01:51,920 --> 00:01:53,440 The documentary is going to take forever. 31 00:01:53,440 --> 00:01:55,960 It's probably going to take me a whole year to get it all pieced 32 00:01:55,960 --> 00:01:59,400 together and have it be edited or try to edit it myself. 33 00:01:59,400 --> 00:02:01,920 I'm still figuring everything else out for that. 34 00:02:02,160 --> 00:02:05,200 But I am planning on vlogging this whole trip. 35 00:02:05,320 --> 00:02:09,240 So that way you guys that are curious about running in Kenya 36 00:02:09,440 --> 00:02:13,800 also get a visual with it and you can find that on our YouTube 37 00:02:13,800 --> 00:02:15,000 channel. And I'm going to link that 38 00:02:15,000 --> 00:02:18,160 YouTube channel in the description of this video below. 39 00:02:18,480 --> 00:02:21,640 Right now, our YouTube channel you can still find by typing 40 00:02:21,640 --> 00:02:23,760 forward slash at Running podcast. 41 00:02:24,040 --> 00:02:27,320 We are thinking about changing the name because our running 42 00:02:27,320 --> 00:02:29,880 podcast is not on YouTube and we're not planning on releasing 43 00:02:29,880 --> 00:02:34,040 it in on YouTube as of now. But we'll keep you posted and 44 00:02:34,040 --> 00:02:36,800 we'll continue linking our channel, whatever the name will 45 00:02:36,800 --> 00:02:39,560 be in our show notes. So that is that. 46 00:02:39,960 --> 00:02:44,880 So running and safety and self-defense is a super 47 00:02:44,880 --> 00:02:47,800 important topic. We've talked about that topic 48 00:02:47,920 --> 00:02:51,560 every year and the reason we keep repeating it is because it 49 00:02:51,560 --> 00:02:55,560 seems like every year there are a few instances in the United 50 00:02:55,560 --> 00:03:00,680 States at least we're tracking those that some lady goes out 51 00:03:00,680 --> 00:03:05,480 and runs in pretty, you know, normal and safe conditions and 52 00:03:05,480 --> 00:03:07,680 environments. It's on campus. 53 00:03:07,680 --> 00:03:11,520 It's in parks, et cetera. And then something horrendous 54 00:03:11,520 --> 00:03:14,120 happens to them. And then we get together and we 55 00:03:14,120 --> 00:03:18,040 think, how could how could this have been prevented, if at all? 56 00:03:18,520 --> 00:03:23,880 And I do believe that sometimes these freak accidents are things 57 00:03:23,880 --> 00:03:28,840 that just happen and there's no way of avoiding them, right? 58 00:03:29,080 --> 00:03:33,400 And I can say that because I personally was attacked in 2012. 59 00:03:33,400 --> 00:03:37,440 So now that's a really long time ago on a run on a Sunday morning 60 00:03:37,440 --> 00:03:40,960 at 9:00 in the middle of a city, obviously 9:00 in the morning. 61 00:03:40,960 --> 00:03:44,920 It was a Easter Sunday. It wasn't very busy, but someone 62 00:03:44,920 --> 00:03:48,720 chased me and grabbed me and pushed me into the bushes. 63 00:03:49,160 --> 00:03:53,040 And I remember this day as if it were yesterday because I was 64 00:03:53,040 --> 00:03:58,440 just frozen by these actions of this guy grabbing my chest and 65 00:03:58,440 --> 00:04:02,120 my crotch. And it took me what seemed like 66 00:04:02,120 --> 00:04:06,360 forever to even realize that was what was going on was wrong in 67 00:04:06,360 --> 00:04:08,960 my mind. My mind kept saying, who is this 68 00:04:08,960 --> 00:04:10,320 person? Who is this person? 69 00:04:10,600 --> 00:04:13,680 How do you know him? And then finally it clicked and 70 00:04:13,680 --> 00:04:17,240 my mind shifted to well, even if you know this person, it doesn't 71 00:04:17,240 --> 00:04:19,320 matter. These actions are not OK. 72 00:04:19,680 --> 00:04:22,880 And that's when I started screaming and fighting back. 73 00:04:22,880 --> 00:04:28,200 And I was very lucky because the man that attacked me wasn't much 74 00:04:28,200 --> 00:04:30,520 bigger than me and he didn't have any weapons. 75 00:04:30,520 --> 00:04:35,640 And so my change and demeanor changed his demeanor, right? 76 00:04:35,640 --> 00:04:38,640 Because as soon as I started being aggressive and yelling, 77 00:04:39,200 --> 00:04:43,160 he, his face literally changed in front of me and he turned 78 00:04:43,160 --> 00:04:46,240 around and started running off and I ended up calling the cops. 79 00:04:46,240 --> 00:04:50,200 I've told this story many times on previous episodes, but this 80 00:04:50,200 --> 00:04:53,440 is just going to show that if somebody is not safe running at 81 00:04:53,440 --> 00:04:57,200 9:00 AM in the morning on Easter Sunday, then when are we really 82 00:04:57,200 --> 00:04:59,320 safe and what are some things that can be done? 83 00:04:59,320 --> 00:05:02,840 Because I believe there's a ton of things that can be done even 84 00:05:02,840 --> 00:05:04,720 just thinking about situations like that. 85 00:05:04,720 --> 00:05:07,240 I know we don't want to fill our minds with negative thoughts, 86 00:05:07,240 --> 00:05:09,400 but these are not negative thoughts. 87 00:05:09,400 --> 00:05:12,040 These are thoughts that, hey, if somebody were to come at me 88 00:05:12,040 --> 00:05:16,160 right now, what would I do? If there's a dog coming running 89 00:05:16,160 --> 00:05:19,080 at me, where could I hop on? Just little things like that 90 00:05:19,080 --> 00:05:22,000 because then you're not going to be like me, kind of the deer in 91 00:05:22,000 --> 00:05:26,240 the headlight situation. So we're trying to make this 92 00:05:26,240 --> 00:05:28,160 something that is helpful and practical. 93 00:05:28,720 --> 00:05:32,360 Usually every year I re air the same episode and that was an 94 00:05:32,360 --> 00:05:37,160 interview with I see Mike who is into self-defense and he gave us 95 00:05:37,160 --> 00:05:39,080 some really great practical tips. 96 00:05:39,480 --> 00:05:42,840 This year when I went to the running event in Texas, I met 97 00:05:43,320 --> 00:05:46,880 Lina Caliphate, who is the founder of She Fighter. 98 00:05:47,160 --> 00:05:52,000 She's originally from Jordan and she has managed to build her 99 00:05:52,000 --> 00:05:56,000 business and be all over all around the world and she's 100 00:05:56,000 --> 00:05:58,200 growing it and she has a ton of tips. 101 00:05:58,560 --> 00:06:02,400 So I decided why not switch it up this year and have you guys 102 00:06:02,400 --> 00:06:05,360 listen to some new content. And then of course, if you feel 103 00:06:05,360 --> 00:06:09,120 like you need more tips, you want more tips and you can 104 00:06:09,120 --> 00:06:12,840 always go to our previous episode with I see Mike and 105 00:06:12,840 --> 00:06:15,440 that's that. So I don't want to make this 106 00:06:15,440 --> 00:06:18,640 enter any longer. Lena Khalifi, like I said, 107 00:06:18,800 --> 00:06:22,880 founder of sheep fighter. She's also made a huge impact on 108 00:06:24,440 --> 00:06:28,800 some leaders in the world. A previous president talks about 109 00:06:28,800 --> 00:06:30,600 her. So that is also kind of cool 110 00:06:30,880 --> 00:06:33,360 because it tells you the impact that this lady has. 111 00:06:33,880 --> 00:06:35,920 So I guess I'm going to leave it at that. 112 00:06:35,920 --> 00:06:39,040 She'll introduce herself. And without any further ado, I'm 113 00:06:39,040 --> 00:06:41,280 now going to play my conversation with Lena. 114 00:06:41,280 --> 00:06:46,600 All right, so I'm on here with Lena Khalifa. 115 00:06:46,600 --> 00:06:49,040 Thank you so much for joining me today. 116 00:06:49,680 --> 00:06:50,560 Yeah. Thank you, Leti. 117 00:06:51,440 --> 00:06:56,320 Selena, before we hop into this beautiful topic of self-defense 118 00:06:56,320 --> 00:06:59,480 and things that we can do and you know, obviously targeted 119 00:06:59,480 --> 00:07:03,040 towards runners, let's talk about your background a little 120 00:07:03,040 --> 00:07:07,400 bit. I'm going to start by asking you 121 00:07:07,400 --> 00:07:11,880 say who you are, where you from, and how you got involved in that 122 00:07:11,880 --> 00:07:15,760 space of, of self-defense and what it is that you really do. 123 00:07:17,200 --> 00:07:22,680 Yeah, so I'm from originally Jordan, the Middle East, and I 124 00:07:22,680 --> 00:07:27,840 started Taekwondo very early and I fell in love with martial arts 125 00:07:27,840 --> 00:07:32,680 because it teaches you discipline, it gives you 126 00:07:32,680 --> 00:07:37,160 confidence. And for me, you know, Taekwondo 127 00:07:37,160 --> 00:07:40,120 was a school of life. It taught me about life more 128 00:07:40,120 --> 00:07:45,080 than the normal school. So I was so dedicated to go to 129 00:07:45,080 --> 00:07:47,680 the training 3 or 4 times a week. 130 00:07:49,000 --> 00:07:53,200 I became really good at it. I won about 20 gold medals. 131 00:07:53,200 --> 00:07:59,760 I got my black belt. Yeah, it's a lot a it's a 132 00:07:59,760 --> 00:08:06,880 dedication, it's a discipline. And then when I grew a bit 133 00:08:06,880 --> 00:08:13,080 older, like I was 2223, I had a friend who was abused by her 134 00:08:13,080 --> 00:08:16,320 brother and father. And also not just that story, 135 00:08:17,200 --> 00:08:21,840 you know, I always saw harassment or, you know, 136 00:08:22,160 --> 00:08:27,760 violence against women happening in our community and culture in 137 00:08:27,760 --> 00:08:31,720 a way, mostly domestic violence. So after this incident of my 138 00:08:31,720 --> 00:08:35,679 friend who was assaulted by her brother and father, she came 139 00:08:35,679 --> 00:08:38,320 with, you know, to university one day with bruises on her 140 00:08:38,320 --> 00:08:40,679 face. I decided I'm going to start 141 00:08:40,679 --> 00:08:44,200 teaching women self-defense. And that's how your company was 142 00:08:44,200 --> 00:08:45,760 born. So maybe tell us a little bit 143 00:08:45,760 --> 00:08:49,280 more about Chief Fighter, where you operate out of, because in 144 00:08:49,280 --> 00:08:52,800 my understanding you have a spot in the United States as well as 145 00:08:52,800 --> 00:08:54,120 in Jordan. So maybe you just tell us a 146 00:08:54,120 --> 00:08:58,680 little bit about that. Yeah, so she thought I started 147 00:08:59,840 --> 00:09:03,440 at the beginning at the basement of my parents house and then I 148 00:09:03,480 --> 00:09:07,440 started the First off different studio in 2012 in Jordan. 149 00:09:08,000 --> 00:09:11,680 And then I expanded to many countries. 150 00:09:11,880 --> 00:09:17,080 The way I expanded is I was training, I, I developed a 151 00:09:17,080 --> 00:09:20,560 system, a training guest system to train trainers and coach 152 00:09:20,560 --> 00:09:23,240 trainers. So I, you know, started 153 00:09:23,240 --> 00:09:27,160 travelling around the world certifying trainers and we 154 00:09:27,160 --> 00:09:31,360 certified about 700 trainers globally and we empowered and 155 00:09:31,360 --> 00:09:34,160 trained, you know, providing seminars more than, you know, 156 00:09:34,200 --> 00:09:38,840 25,000 women globally. And also, you know, working with 157 00:09:38,840 --> 00:09:42,560 refugees and women with disabilities and, you know, 158 00:09:42,560 --> 00:09:47,560 rural areas and yes, started expanding in, in different 159 00:09:48,160 --> 00:09:51,280 countries. We're registered actually in 160 00:09:51,280 --> 00:09:55,600 Toronto, Canada and we're expanding to the United States, 161 00:09:55,600 --> 00:09:58,760 so not yet in the United States. We provided like seminars in the 162 00:09:58,760 --> 00:10:01,120 States, but not the training of trainers. 163 00:10:02,240 --> 00:10:06,360 OK, that sounds pretty amazing. And before we hop into more of 164 00:10:06,360 --> 00:10:11,080 this, maybe just clarify what Taekwondo is, how it's different 165 00:10:11,080 --> 00:10:13,800 from karate, Jiu Jitsu, Kravmaga. 166 00:10:13,800 --> 00:10:16,720 So what is that specific technique and also how in your 167 00:10:16,720 --> 00:10:20,080 opinion, is that what you teach when you teach self-defense? 168 00:10:20,080 --> 00:10:23,480 Or is self-defense part kind of a mix of different martial arts? 169 00:10:23,480 --> 00:10:25,560 Yeah. Yeah, take one that's Korean 170 00:10:25,560 --> 00:10:30,600 martial arts and it's very old and it focuses a lot on the 171 00:10:30,600 --> 00:10:34,240 kicks, not the upper body a lot and speed. 172 00:10:34,640 --> 00:10:38,520 So that's why it works well with younger, you know, kids and 173 00:10:38,520 --> 00:10:40,760 younger generations, but not the older. 174 00:10:40,760 --> 00:10:44,400 Like once you get, you know, past maybe 25 years old, they 175 00:10:44,400 --> 00:10:47,120 don't really recommend you to go into Taekwondo because you need 176 00:10:47,120 --> 00:10:51,240 to develop the speed as early, you know, as, you know, maybe 5 177 00:10:51,240 --> 00:10:55,880 or 6 years old. So what I did is my system, my 178 00:10:56,360 --> 00:11:00,080 the sheep fighter system is a combination of different martial 179 00:11:00,080 --> 00:11:01,840 arts. So it's not just a Taekwondo 180 00:11:01,840 --> 00:11:05,440 because it doesn't make any sense if you get, you know, 181 00:11:05,880 --> 00:11:08,920 assaulted in the street or somebody's attacking you to use 182 00:11:08,920 --> 00:11:12,760 only your legs. And it requires years and years 183 00:11:12,760 --> 00:11:17,280 of training. So our system is a combination 184 00:11:17,280 --> 00:11:25,760 of boxing, Mai Tai kicks from Taekwondo and some aikido and 185 00:11:26,000 --> 00:11:30,040 Kung Fu. So it's developed in a way to 186 00:11:30,120 --> 00:11:34,560 and customize for women only. And the self-defense techniques 187 00:11:34,560 --> 00:11:37,400 are mostly toward the safety of women. 188 00:11:37,680 --> 00:11:41,000 So you know, if somebody, you know, attacks you or grab your 189 00:11:41,000 --> 00:11:46,600 hair or you know, if somebody choke you or somebody, you know, 190 00:11:46,600 --> 00:11:49,000 get close to you, what to do in these situations? 191 00:11:49,960 --> 00:11:51,760 OK, perfect. So that clarifies a lot. 192 00:11:51,760 --> 00:11:55,040 So defense, not any type of attack. 193 00:11:55,040 --> 00:11:58,280 Yeah, because I mean, I know from from my own upbringing, I 194 00:11:58,280 --> 00:12:02,000 took Shotokan karate and while it was amazing, I can't imagine 195 00:12:02,000 --> 00:12:05,240 anything less effective than starting to do a kata in front 196 00:12:05,240 --> 00:12:10,440 of someone at attack. But all right, yeah, I know what 197 00:12:10,440 --> 00:12:12,640 you're talking about. So then you developed this 198 00:12:12,640 --> 00:12:18,200 program and you also started speaking at conferences and 199 00:12:18,200 --> 00:12:22,560 becoming involved in politics a little bit and somewhat of a 200 00:12:22,560 --> 00:12:24,880 global leader. So maybe tell us what your 201 00:12:24,880 --> 00:12:28,160 mission is behind that, what awareness you are trying to 202 00:12:28,160 --> 00:12:31,720 spread, and how that pans into your training nowadays. 203 00:12:32,640 --> 00:12:35,840 Yeah, Well, it's actually interesting that when I started 204 00:12:35,840 --> 00:12:39,360 Chief Fighter, I had no intention at all to, you know, 205 00:12:39,360 --> 00:12:45,400 speak or talk about it or I just wanted to, you know, build AI. 206 00:12:45,440 --> 00:12:47,440 I'm an entrepreneur just to build a project. 207 00:12:47,880 --> 00:12:53,240 And the first time I was asked to go to speak, it was a school. 208 00:12:53,600 --> 00:12:58,280 And I remember I, you know, could not sleep for a week and 209 00:12:58,280 --> 00:13:02,400 it was the first time. And then I realize how powerful 210 00:13:02,400 --> 00:13:05,880 the stage and how you deliver your message can be. 211 00:13:06,400 --> 00:13:09,600 And since then, I fell in love with public speaking and 212 00:13:09,600 --> 00:13:13,160 speaking in public in front of an audience because, you know, 213 00:13:13,160 --> 00:13:17,760 where I come from doesn't they don't train you on getting on 214 00:13:17,760 --> 00:13:21,920 stage or this confidence of you, you know, standing in front of 215 00:13:21,920 --> 00:13:25,520 the crowd and addressing them. It was something I learned 216 00:13:25,520 --> 00:13:30,640 through the journey of building my business and I, I decided 217 00:13:30,640 --> 00:13:33,600 since then that every opportunity I'm going to get, I 218 00:13:33,640 --> 00:13:37,520 will never say no. Any opportunity free with 219 00:13:37,680 --> 00:13:40,800 payment or no payment, I'm never going to say no. 220 00:13:40,800 --> 00:13:44,520 And I'm going to jump on all opportunities to promote my work 221 00:13:44,880 --> 00:13:50,240 and the story behind what I do. And since then I started, you 222 00:13:50,240 --> 00:13:55,080 know, speaking all over different, you know, business, 223 00:13:55,080 --> 00:14:00,200 like business conferences or schools, universities 224 00:14:00,200 --> 00:14:04,280 everywhere. And one time I, I got awarded in 225 00:14:04,280 --> 00:14:11,440 2014, there was a start off all the global speeches that I have. 226 00:14:12,320 --> 00:14:17,800 I was awarded in, in the United Nations in Geneva as a woman of 227 00:14:17,800 --> 00:14:21,800 business award. And it's the first award that 228 00:14:21,800 --> 00:14:26,160 they give actually to any self defence system globally. 229 00:14:27,360 --> 00:14:30,680 And since then, they started inviting me to speak in Germany, 230 00:14:30,680 --> 00:14:34,720 to speak in, you know, Sweden, to speak in different countries. 231 00:14:35,080 --> 00:14:38,400 And then I just, you know, kept going. 232 00:14:38,440 --> 00:14:43,600 And, you know, of course, leaders wanted to get my opinion 233 00:14:43,600 --> 00:14:48,160 on, you know, how to solve the issue of gender equality and 234 00:14:48,160 --> 00:14:51,120 violence against women. So they would invite me to 235 00:14:51,280 --> 00:14:56,800 different, you know, like global stages like Davos at the World 236 00:14:56,800 --> 00:15:01,600 Economic Forum where they want to, you know, know my opinion 237 00:15:01,600 --> 00:15:03,680 about how they can solve certain problems. 238 00:15:04,080 --> 00:15:08,640 And that's how I, you know, started speaking mostly and be 239 00:15:08,640 --> 00:15:11,000 involved in with the politicians or what? 240 00:15:12,000 --> 00:15:14,040 That's amazing. That's huge. 241 00:15:14,040 --> 00:15:16,800 Congratulations on that. Oh thanks Ity. 242 00:15:17,640 --> 00:15:21,160 So with that, let's talk about or let's make the connection 243 00:15:21,160 --> 00:15:26,160 between running and self-defense in the United States. 244 00:15:26,360 --> 00:15:29,480 It happens quite a bit and more so over the years. 245 00:15:29,480 --> 00:15:35,560 And I don't know if it's because of the Internet or because of 246 00:15:35,640 --> 00:15:39,880 there being more runners, but attacks on runners happens a 247 00:15:39,880 --> 00:15:42,360 lot. We're all told to bring Maze 248 00:15:42,360 --> 00:15:44,200 with us. I don't know how many of us 249 00:15:44,200 --> 00:15:47,560 actually do carry something extra in our hands because, you 250 00:15:47,560 --> 00:15:49,200 know, in one hand we know it's important. 251 00:15:49,200 --> 00:15:51,320 On the other hand, we think, oh, this is never going to happen to 252 00:15:51,320 --> 00:15:52,160 me. And then it does. 253 00:15:52,160 --> 00:15:55,600 And then for two weeks everyone is sad, but then it's almost 254 00:15:55,600 --> 00:15:58,200 like we forget and we turn the page and it's almost like a 255 00:15:58,200 --> 00:16:00,960 shock when it happens again. But it happens more and more 256 00:16:00,960 --> 00:16:03,760 frequently. So can you maybe talk about the 257 00:16:03,760 --> 00:16:07,120 relevance of self-defense for runners? 258 00:16:08,680 --> 00:16:12,960 Yeah, I, you know, I never knew that runners get attacked until 259 00:16:12,960 --> 00:16:18,320 I, you know, I got to the United States and, you know, I went to 260 00:16:18,320 --> 00:16:21,560 the conference and people were talking about how runners get 261 00:16:21,640 --> 00:16:24,040 attacked in in the US and I'm like, why? 262 00:16:24,040 --> 00:16:26,120 What do they do? They just go for run. 263 00:16:27,160 --> 00:16:32,800 But I think because also in the United States, the gun violence, 264 00:16:32,800 --> 00:16:37,480 we, we talk about that a lot, which is which gives any anybody 265 00:16:37,480 --> 00:16:40,520 permission to own a gun, which is really dangerous. 266 00:16:41,160 --> 00:16:46,720 It makes people or like mostly women more targeted toward 267 00:16:48,120 --> 00:16:53,040 attacks or violence or even like death if you know if they got in 268 00:16:53,040 --> 00:16:57,240 a bad situation. So I would say the self-defense 269 00:16:57,240 --> 00:17:01,480 part or the martial arts part or, and one thing about like 270 00:17:01,480 --> 00:17:04,839 self-defense and martial arts, say when you want to learn the 271 00:17:04,839 --> 00:17:08,720 art, you should not at all, they should not teach you how to be 272 00:17:08,720 --> 00:17:12,440 violent at all. The thing is to be extremely 273 00:17:13,160 --> 00:17:16,520 knowledgeable and peaceful in a way that you would never attract 274 00:17:16,520 --> 00:17:19,880 violence. But all the martial arts or like 275 00:17:19,880 --> 00:17:25,000 all the self-defense trainings that involves you to be 276 00:17:25,359 --> 00:17:28,760 extremely like alert and you know, and violent. 277 00:17:28,760 --> 00:17:34,240 And you know, this is, I would say like a really bad teaching. 278 00:17:34,880 --> 00:17:40,200 What we want to do is not like to create fear, but what we want 279 00:17:40,200 --> 00:17:43,840 to do, we want to teach a skill where in just in case if 280 00:17:43,880 --> 00:17:48,480 something happens, but the the training should be that nothing 281 00:17:48,480 --> 00:17:51,400 is going to happen to these people that get the training. 282 00:17:53,560 --> 00:17:57,080 So I would I would say I heard a few stories about, you know, 283 00:17:57,440 --> 00:17:59,840 women getting killed while running. 284 00:18:01,160 --> 00:18:07,000 There's definitely, you know, things that you know, women can 285 00:18:07,000 --> 00:18:13,120 do just, you know, on a daily basis or even, you know, before 286 00:18:13,120 --> 00:18:17,520 going for run is to check in with something we forgot a lot 287 00:18:17,520 --> 00:18:20,800 about like as humans, which is intuition or like in intent. 288 00:18:20,800 --> 00:18:24,920 Like how, how do you feel today? Do you feel like how, how is how 289 00:18:24,920 --> 00:18:29,240 is your energy doing? And, and you might be surprised 290 00:18:29,240 --> 00:18:34,400 that you might get some like signs of like maybe not today, 291 00:18:34,640 --> 00:18:39,240 you know, or you know, there is something you're actually 292 00:18:39,240 --> 00:18:43,640 ignoring or this is before any attack. 293 00:18:43,640 --> 00:18:48,160 Usually if there's signs and if somebody ignores the signs and 294 00:18:48,160 --> 00:18:52,240 just go for, you know, on a run that day, they might, you know, 295 00:18:52,600 --> 00:18:54,680 they might or might not get in in trouble. 296 00:18:54,680 --> 00:18:56,880 But I would say always trust your instinct. 297 00:18:56,880 --> 00:19:01,880 That's number one. Number two would be I would if 298 00:19:01,880 --> 00:19:04,840 it's depends on where you are, but I would avoid trucks. 299 00:19:05,240 --> 00:19:09,440 I would run in the streets where it's where there's people. 300 00:19:10,720 --> 00:19:15,840 And I would, you know, if, if it's like, if these things 301 00:19:15,840 --> 00:19:19,960 happen a lot, I would always carry something with me and the 302 00:19:19,960 --> 00:19:25,960 leggings or, you know, in your sport bra where you can use it 303 00:19:25,960 --> 00:19:31,360 if like a pepper spray or even if you want to use the phone to 304 00:19:31,360 --> 00:19:34,640 just attack back on the on the head if anything happens. 305 00:19:36,200 --> 00:19:39,800 But yeah, hopefully this would not, you know, happen a lot with 306 00:19:39,800 --> 00:19:43,120 women, with runners. Yeah, I know. 307 00:19:43,120 --> 00:19:45,480 And and kind of like you're alluding to, it's it is 308 00:19:45,480 --> 00:19:47,880 surprising. And then we rely on our 309 00:19:47,880 --> 00:19:50,840 intuitions and obviously we have to have that common sense of, 310 00:19:51,120 --> 00:19:56,080 you know, is this a new area or is this a good time? 311 00:19:56,080 --> 00:19:58,040 Is there a lot going on right now or not? 312 00:19:58,360 --> 00:20:02,680 But let's talk about some specific practical techniques. 313 00:20:02,800 --> 00:20:05,920 Practical self-defense tips for runners. 314 00:20:08,240 --> 00:20:11,720 Talk about the areas to target if somebody does grab you. 315 00:20:11,840 --> 00:20:15,400 So maybe talk to us firstly about what happens when you do 316 00:20:15,400 --> 00:20:19,200 get attacked, that initial shock, and then what techniques 317 00:20:19,200 --> 00:20:21,680 can be used, what areas to target, etcetera. 318 00:20:22,160 --> 00:20:26,800 Yeah, yeah, 100%. The first thing, your mind would 319 00:20:26,800 --> 00:20:28,320 not understand what is happening. 320 00:20:28,640 --> 00:20:31,960 You know your mind would not process what is what is 321 00:20:31,960 --> 00:20:36,520 happening to you, but your body has to react faster than the 322 00:20:36,520 --> 00:20:41,160 mind, which is if somebody's grabbing you, let's say choking 323 00:20:41,160 --> 00:20:44,840 you, you attack usually like when where you attack you, you 324 00:20:44,840 --> 00:20:48,320 want to attack the vulnerable areas in the in, in, in their 325 00:20:48,320 --> 00:20:51,040 body. So it's I would target the 326 00:20:51,480 --> 00:20:57,480 their, you know, their, their neck targeting it usually. 327 00:20:57,480 --> 00:21:02,360 Usually you can use two fingers to attack directly attacking 328 00:21:02,360 --> 00:21:06,080 here to stop the breathing or, you know, you can hit hard on 329 00:21:06,080 --> 00:21:08,640 the groin. It always works. 330 00:21:09,000 --> 00:21:10,920 Even if they say you don't want him to get angry. 331 00:21:10,920 --> 00:21:12,240 Yeah, but you don't want to run away. 332 00:21:12,800 --> 00:21:15,480 You want to escape. You want some time to run away 333 00:21:15,480 --> 00:21:20,320 from the situation. If you can bite his, you know, 334 00:21:20,320 --> 00:21:24,240 hand, if you can bite his ear, you know, anything that you can 335 00:21:24,320 --> 00:21:30,280 get hold of just you can target and then, you know, run away. 336 00:21:30,360 --> 00:21:33,520 I would say run and just ask for help. 337 00:21:35,440 --> 00:21:38,920 You know, don't don't get like don't attack a lot back and and 338 00:21:38,920 --> 00:21:41,960 try to look for, you know, a place where you can, you know, 339 00:21:41,960 --> 00:21:45,640 ask for help. OK, so the goal here is to 340 00:21:45,720 --> 00:21:51,800 escape, get that opportunity to where you you're not looking to 341 00:21:51,800 --> 00:21:54,800 fully disarm this person, just enough to be able to get. 342 00:21:54,800 --> 00:21:58,360 Away yeah, I would also say because like one situation with 343 00:21:58,360 --> 00:22:01,440 one of the runners when she tried to escape, he shot her. 344 00:22:02,000 --> 00:22:06,480 So that's something else like if they own guns, that's really 345 00:22:06,480 --> 00:22:09,960 bad. So you want to like run in 346 00:22:09,960 --> 00:22:13,320 probably not a straight line, but like maybe zig zag line 347 00:22:13,720 --> 00:22:16,560 where you know you're but I think your mind is not 348 00:22:16,560 --> 00:22:19,720 processing a lot at that time to think about all these details, 349 00:22:20,200 --> 00:22:24,680 but you want to try to run in like, you know, zig zag where 350 00:22:24,680 --> 00:22:27,160 you're trying to avoid, you know his shooting. 351 00:22:27,920 --> 00:22:33,240 So hopefully, you know, he would miss but and and darkly reported 352 00:22:33,240 --> 00:22:38,800 of course report the incident. But I I would avoid tracks you 353 00:22:38,800 --> 00:22:42,520 know, but not of course not not all the time, but like in 354 00:22:42,520 --> 00:22:45,640 specific times. Yeah. 355 00:22:46,240 --> 00:22:51,880 So, OK, so you're saying the the gun situation, right. 356 00:22:53,400 --> 00:22:57,440 There were some statistics I read in the past that said if 357 00:22:57,440 --> 00:23:00,080 for example, someone pulls over, a lot of the times it seems like 358 00:23:00,080 --> 00:23:05,040 they pull you into a car. They say to avoid getting into 359 00:23:05,040 --> 00:23:08,680 the car at any and all cost because the outcome that once 360 00:23:08,680 --> 00:23:12,440 you are in the car is going to be worse than what could happen. 361 00:23:12,920 --> 00:23:16,120 What would your suggestion be then in that case when you're 362 00:23:16,120 --> 00:23:18,800 like, OK, there is a gun, you at the same time one don't want to 363 00:23:18,800 --> 00:23:21,720 get shot, you want to comply. But then would you get into the 364 00:23:21,720 --> 00:23:22,880 truck? Into the car? 365 00:23:23,280 --> 00:23:26,720 Yeah, yeah, in the car. So it depends on the situation 366 00:23:27,120 --> 00:23:29,400 that you're in. So if the gun is actually close 367 00:23:29,400 --> 00:23:32,520 to you, there's a way to manipulate the attacker in a way 368 00:23:32,520 --> 00:23:36,480 that, you know, maybe your keys are falling or something and 369 00:23:36,480 --> 00:23:40,160 take the gun out of his hand. But then this requires training 370 00:23:40,360 --> 00:23:42,680 for you to do that. And there is a risk that it 371 00:23:42,680 --> 00:23:47,440 might not work. But I would say what options do 372 00:23:47,440 --> 00:23:50,280 you have at that moment? You don't want to get in the 373 00:23:50,280 --> 00:23:54,280 car, but at the same time you want to try to, you know, 374 00:23:54,360 --> 00:23:57,200 manipulate the situation. Or even if you, you know, act 375 00:23:57,200 --> 00:24:02,600 like, you know, you drop something or act like, you know, 376 00:24:02,600 --> 00:24:05,320 like you're, you know, you're confused, you don't know what's 377 00:24:05,320 --> 00:24:06,920 happening. And you're like, I'm sorry. 378 00:24:06,920 --> 00:24:09,880 And you put your hand on your head and suddenly, you know, 379 00:24:09,960 --> 00:24:14,160 either hit the gun away and run away or, you know, try to take 380 00:24:14,160 --> 00:24:17,240 the gun out of their hand. But usually these situations are 381 00:24:17,240 --> 00:24:21,680 manipulating the attacker. It's like telling them like so 382 00:24:22,440 --> 00:24:26,840 it requires training as well for people, you know, to to actually 383 00:24:26,840 --> 00:24:29,640 or a person try to defend themselves like that. 384 00:24:29,920 --> 00:24:33,760 But yeah, I would probably either take the gun out, hit, 385 00:24:33,760 --> 00:24:38,040 hit him in the groin and and run, or just hit the gun, hit 386 00:24:38,040 --> 00:24:40,760 him in the groin and run away. Never get in the car. 387 00:24:41,160 --> 00:24:42,920 Yeah, don't get into the car. OK, perfect. 388 00:24:42,920 --> 00:24:45,640 And then, I mean, I was telling you already a little bit about 389 00:24:45,640 --> 00:24:48,680 the pepper spray and the inconvenience of taking it and 390 00:24:48,680 --> 00:24:53,040 the chances weighing your risk versus benefit, not, I guess, 391 00:24:53,040 --> 00:24:55,320 not risk, but you know, you're carrying this extra pepper spray 392 00:24:55,320 --> 00:24:58,040 and you're trying to do a track workout and that really kind of 393 00:24:58,040 --> 00:25:00,680 sucks. But then, you know, if you don't 394 00:25:00,680 --> 00:25:04,480 bring it, then maybe it's that one chance that this could 395 00:25:04,480 --> 00:25:06,560 happen. So with that, I guess we're kind 396 00:25:06,560 --> 00:25:09,640 of crossing into the whole living in fear thing of it 397 00:25:09,640 --> 00:25:12,240 happening. Talk to me a little bit about 398 00:25:13,640 --> 00:25:16,080 the benefits of really having that pepper spray because the 399 00:25:16,080 --> 00:25:19,040 chances of actually getting attacked are solo, But then if 400 00:25:19,040 --> 00:25:23,800 you don't, then you might have needed it Also at the same time, 401 00:25:23,800 --> 00:25:27,320 pepper spray, you can have to twist it on the top too. 402 00:25:27,520 --> 00:25:31,120 And I remember when I got attacked, I would never have 403 00:25:31,120 --> 00:25:33,440 been able to figure out this little mini bottle. 404 00:25:33,440 --> 00:25:37,680 First, where did I put it and 2nd, twist it around to make it 405 00:25:37,680 --> 00:25:39,680 work because you never really used it before. 406 00:25:40,480 --> 00:25:48,240 Yeah, I, I would say I, yeah, I don't believe you have time to 407 00:25:48,240 --> 00:25:51,200 even your mind would not understand what is happening. 408 00:25:51,480 --> 00:25:55,680 So the only, you know, thing you can use is the things that you 409 00:25:55,720 --> 00:25:59,520 can actually know how to use. Like for example, a key, if you 410 00:25:59,520 --> 00:26:03,080 grab the key between your fingers and attack back, If you 411 00:26:03,080 --> 00:26:06,960 grab your mobile and attack with your mobile, you know, if you 412 00:26:06,960 --> 00:26:09,760 whatever you have that you're actually comfortable with it. 413 00:26:09,760 --> 00:26:13,280 But a purpose play would be first of all, it has to target 414 00:26:13,280 --> 00:26:17,840 the eyes and #2 you have to know how to use it in order for you 415 00:26:17,840 --> 00:26:20,400 to use it. But yeah, living in fear. 416 00:26:20,400 --> 00:26:25,680 I I'm not with all of this, you know, life of like, oh, you 417 00:26:25,680 --> 00:26:29,040 know, just carry this just in case all of that, just in case. 418 00:26:29,360 --> 00:26:34,800 I would say get training, you know, get like as you know, as 419 00:26:34,880 --> 00:26:38,120 more confident as you can that you never attract all this 420 00:26:38,120 --> 00:26:42,560 violence in your life because you will know way before 421 00:26:42,560 --> 00:26:45,360 anything would happen. If this is a great, you know, a 422 00:26:45,360 --> 00:26:51,120 great, you know, a time to, you know, maybe take this flight or 423 00:26:51,240 --> 00:26:55,080 go on this ride or just trust your instinct a lot. 424 00:26:55,080 --> 00:26:58,640 And, and this comes with a lot of, and I understand most people 425 00:26:58,960 --> 00:27:04,000 did not do that and, you know, would not want to do that. 426 00:27:04,360 --> 00:27:09,400 But that's, that's like my way of like, you know, helping 427 00:27:09,400 --> 00:27:12,920 women, you know, kind of not live in fear, but like build 428 00:27:12,920 --> 00:27:15,800 confidence, right? So if, if I give everybody a 429 00:27:15,800 --> 00:27:19,120 weapon, you know, it would be like a fear all the time. 430 00:27:19,120 --> 00:27:21,680 Like you're, they're like afraid somebody would attack them and 431 00:27:21,680 --> 00:27:23,800 maybe they would attract fear, you know, they will attract 432 00:27:23,800 --> 00:27:26,040 violence. But if you're confident, knowing 433 00:27:26,040 --> 00:27:30,720 that nothing's going to happen, this life is going to be, you 434 00:27:30,720 --> 00:27:34,000 know, also attracted to you and, you know, nothing would happen 435 00:27:34,000 --> 00:27:37,760 to you. But I always say it's always 436 00:27:37,760 --> 00:27:43,000 good to to learn about the darkness of life, exactly how 437 00:27:43,000 --> 00:27:45,160 you prepare yourself for the good side of life. 438 00:27:45,560 --> 00:27:50,520 And the darkness of life is all of this like Dark Souls that are 439 00:27:50,520 --> 00:27:52,920 wandering around, they're trying to hurt other people. 440 00:27:54,040 --> 00:27:57,720 And those ones we need to, you know, we need to know how to 441 00:27:57,720 --> 00:28:01,440 deal with them when they, you know, face us or we need to 442 00:28:01,440 --> 00:28:05,960 learn how to ignore, like just stay away, you know, when 443 00:28:06,200 --> 00:28:10,480 they're facing us. But you cannot change people. 444 00:28:11,440 --> 00:28:13,040 They have to change by themselves. 445 00:28:13,280 --> 00:28:16,360 But what you can do is just inspire other people to change 446 00:28:17,360 --> 00:28:21,600 and just build this character for yourself that, you know, you 447 00:28:21,600 --> 00:28:24,920 become very confident and in your own skin. 448 00:28:24,920 --> 00:28:27,880 And you know you don't have hopefully choose any of these 449 00:28:27,880 --> 00:28:30,480 tools. I love this. 450 00:28:30,480 --> 00:28:34,400 So As for the training you mentioned, your school is not in 451 00:28:34,400 --> 00:28:37,200 the United States. We have a about 60% of our 452 00:28:37,200 --> 00:28:39,040 listeners being in the United States. 453 00:28:39,320 --> 00:28:43,280 So how do you suggest somebody find the correct training and 454 00:28:43,280 --> 00:28:46,920 hence avoid, you know, the karate kata situation? 455 00:28:46,920 --> 00:28:49,160 Like something that is actually really useful? 456 00:28:49,720 --> 00:28:54,920 Yeah, well, we have an online course and it's it's on the 457 00:28:54,920 --> 00:28:58,040 website itsshefindthe.com/onlinecourses 458 00:28:58,600 --> 00:29:01,920 and we have our training of trainers level system. 459 00:29:02,360 --> 00:29:06,080 And you know, anybody who would be interested either to learn 460 00:29:06,080 --> 00:29:12,000 about the the training, they can go there and start with the the 461 00:29:12,200 --> 00:29:15,640 level system that we have, which we start with pink level, moving 462 00:29:15,640 --> 00:29:18,120 to silver level and then black and gold. 463 00:29:18,520 --> 00:29:24,240 And finally, master, this is for the online, but we do also a lot 464 00:29:24,240 --> 00:29:25,800 of in person, you know, training. 465 00:29:26,480 --> 00:29:28,720 So what not yet in the United States. 466 00:29:28,720 --> 00:29:30,400 So we're looking for partners to do that. 467 00:29:31,760 --> 00:29:34,760 OK, so if you're a listener and a partner potentially, then 468 00:29:34,840 --> 00:29:38,760 reach out to Lena. OK, so then obviously there's 469 00:29:39,360 --> 00:29:41,480 something to be said about being hands on, right? 470 00:29:41,480 --> 00:29:43,240 Because we can do everything in theory. 471 00:29:43,240 --> 00:29:47,480 Everything in person is kind of a little bit different. 472 00:29:47,480 --> 00:29:51,840 Is your training enabling people to, for example, me and my 473 00:29:51,840 --> 00:29:54,360 friend get together and we try to do those things out in 474 00:29:54,360 --> 00:29:59,360 ourselves? Yeah, I mean, you mean it like a 475 00:29:59,360 --> 00:30:02,120 seminar, like it's training. Yeah, like if we were to take 476 00:30:02,120 --> 00:30:06,440 the online course, could I involve my husband and try some 477 00:30:06,480 --> 00:30:07,680 stuff out on him? Does it? 478 00:30:07,680 --> 00:30:11,160 Does it invite for? That so the yeah, the online 479 00:30:11,160 --> 00:30:14,480 system doesn't have the self-defense part of it, but it 480 00:30:14,480 --> 00:30:19,200 has a whole martial arts of it. But once it's developed, yeah, 481 00:30:19,200 --> 00:30:22,120 because I thought about it like you need two people to do the 482 00:30:22,120 --> 00:30:24,920 self-defense training. And then I thought, it's not 483 00:30:24,920 --> 00:30:31,800 like it's it's, it's not like suitable online to just unless 484 00:30:31,800 --> 00:30:34,720 you have two people that want to, you know, enroll in the 485 00:30:34,720 --> 00:30:37,120 training. So I might be doing videos for 486 00:30:37,120 --> 00:30:38,600 that. It's a good idea. 487 00:30:39,240 --> 00:30:42,760 I thought like, yeah, I thought like two people would not go. 488 00:30:42,760 --> 00:30:46,320 Like usually I get like subscribers who are one person 489 00:30:47,360 --> 00:30:50,440 and they always struggle to have another person, which is, you 490 00:30:50,440 --> 00:30:53,120 know, the self-defense part. That's why I just made it all 491 00:30:53,120 --> 00:30:56,800 martial arts. OK perfect and then I guess 492 00:30:57,120 --> 00:31:00,440 there's other just like with running, there's also that 493 00:31:00,440 --> 00:31:04,720 mindset training I for example learned myself that when I go 494 00:31:04,720 --> 00:31:08,480 for a run, you know you do common sense thing, you don't 495 00:31:08,480 --> 00:31:10,520 wear 2 headphones at the same time. 496 00:31:10,520 --> 00:31:13,920 I'm also looking around, I got attacked by a dog before as 497 00:31:13,920 --> 00:31:16,280 well. So now when I run, I can always 498 00:31:16,280 --> 00:31:19,440 tell you, OK, there's a house with an entrance or there's a 499 00:31:19,440 --> 00:31:22,200 car for me to hop on if there's a dog running out. 500 00:31:22,640 --> 00:31:25,400 So I think preparation mentally is key. 501 00:31:25,400 --> 00:31:27,400 As much as we don't want to think about it and we don't want 502 00:31:27,400 --> 00:31:30,400 to invite it, we have to do it. So what are some things to think 503 00:31:30,400 --> 00:31:34,320 about as you run so you're not just completely swept up in your 504 00:31:34,320 --> 00:31:36,480 music and you work out? Like, what are some things for 505 00:31:36,480 --> 00:31:39,600 runners to think about so if something happens, they're not 506 00:31:39,600 --> 00:31:41,440 deer in the headlight situation again? 507 00:31:42,480 --> 00:31:44,440 I would say always like check your surroundings. 508 00:31:44,440 --> 00:31:50,480 Like for example, I, I always go for a run in, in a path that I 509 00:31:50,560 --> 00:31:55,920 always go on a run on this path. So I know it and I know like a 510 00:31:55,920 --> 00:31:57,560 certain point talking about dogs. 511 00:31:57,560 --> 00:32:02,680 There's a point in that track that there is dogs, you know, 512 00:32:02,680 --> 00:32:06,880 loose and they love to attack, you know, either runners or like 513 00:32:07,080 --> 00:32:10,320 bikers or whatever, anything that runs. 514 00:32:11,160 --> 00:32:15,880 So I make sure to slow down during that that area where the 515 00:32:15,880 --> 00:32:21,760 dogs are and just walk until I finish that area where they're 516 00:32:21,760 --> 00:32:23,400 at. I continue my running. 517 00:32:23,600 --> 00:32:28,080 So I would say, you know, kind of get familiar with the path 518 00:32:28,080 --> 00:32:29,800 that you take or the track you take. 519 00:32:31,280 --> 00:32:33,840 Know certain things like if there's a shop that, you know, 520 00:32:33,840 --> 00:32:37,440 try to talk to the owner so they can get to know you. 521 00:32:37,440 --> 00:32:40,880 Say hello in the morning when you run, you know, get familiar 522 00:32:40,880 --> 00:32:43,840 a lot with the community so you're not alone. 523 00:32:46,480 --> 00:32:49,600 OK, perfect. Any other advice that you have 524 00:32:49,960 --> 00:32:54,440 for runners specifically going out on the runs, navigating 525 00:32:54,440 --> 00:32:59,480 through this life in 2024? I know, I know, the music is big 526 00:32:59,480 --> 00:33:01,720 part right? So the I mean if you try to 527 00:33:01,720 --> 00:33:06,560 limited phones as much as you can, like for example, I go, I 528 00:33:06,560 --> 00:33:11,160 go on a run without even my mobile on mobile phone. 529 00:33:11,160 --> 00:33:14,440 And I don't put headphones just because I want to be in my own 530 00:33:14,440 --> 00:33:17,920 space and think. But I understand that people 531 00:33:17,920 --> 00:33:19,360 like to have music and all of that. 532 00:33:19,360 --> 00:33:22,320 But as you said, they can put in one ear but not the other ear. 533 00:33:22,520 --> 00:33:26,920 But I would just remain present the whole time while running. 534 00:33:27,320 --> 00:33:31,080 So any situation would happen, I would react, you know, or like, 535 00:33:31,400 --> 00:33:35,560 if there's a car passing by, I would, you know, have a fast 536 00:33:35,560 --> 00:33:39,840 reaction. So yeah, that's my advice to 537 00:33:39,840 --> 00:33:42,960 limit technology. I know, I know, that's always 538 00:33:42,960 --> 00:33:44,560 the thing. Lena, thank you so much for 539 00:33:44,720 --> 00:33:46,360 speaking with me. And if people want to reach you, 540 00:33:46,360 --> 00:33:49,240 can you say how they can find you one more time? 541 00:33:50,280 --> 00:33:53,440 Yeah, so they go to sheepfighter.com. 542 00:33:54,080 --> 00:33:56,200 There's contact information there. 543 00:33:56,240 --> 00:33:59,520 They can also find me on Instagram if they, you know, 544 00:33:59,520 --> 00:34:05,480 want Lena under Score Khalifi or just e-mail me on 545 00:34:05,680 --> 00:34:09,040 info@sheepfighter.com. Perfect. 546 00:34:09,040 --> 00:34:11,440 Thank you so much. Thank you, Lety. 547 00:34:15,280 --> 00:34:18,360 Thank you, Lena, so much for coming on to my podcast. 548 00:34:18,360 --> 00:34:22,440 I appreciate all your insights, and if anyone wants to get in 549 00:34:22,440 --> 00:34:25,400 touch with you, they can do so. I'm going to link all of your 550 00:34:25,600 --> 00:34:28,800 socials, etcetera down in our show notes. 551 00:34:28,800 --> 00:34:31,639 We really appreciate that. And now to you runners, I hope 552 00:34:31,840 --> 00:34:36,400 this episode was helpful to you and that you learned something 553 00:34:36,400 --> 00:34:41,159 and that you think about as much as we don't want to, like I 554 00:34:41,159 --> 00:34:43,239 said, think about negative things. 555 00:34:43,719 --> 00:34:49,080 This is a topic that is valid and important to think about. 556 00:34:49,080 --> 00:34:53,560 So make sure that you hop online and do what you need to do. 557 00:34:53,560 --> 00:34:55,159 If you want to carry maze, bring maze. 558 00:34:55,159 --> 00:35:00,040 If you want to just think about situations, case scenarios, so 559 00:35:00,040 --> 00:35:05,080 that when your mind sees those, if it has to, you know exactly 560 00:35:05,080 --> 00:35:09,080 what to do. And if you have any questions or 561 00:35:09,080 --> 00:35:11,480 comments, please feel free to reach out. 562 00:35:11,840 --> 00:35:15,480 And I think that's it for this week's episode. 563 00:35:15,760 --> 00:35:20,360 Again, if you want to follow my trip to Kenya, to the running 564 00:35:20,360 --> 00:35:24,280 camp, to behind the scenes of filming or attempting to film a 565 00:35:24,280 --> 00:35:28,160 documentary, I invite you to check out my YouTube channel 566 00:35:28,160 --> 00:35:31,320 because it's a passion product just like this, just like this 567 00:35:31,320 --> 00:35:35,400 podcast. So yeah, so that's it until next 568 00:35:35,400 --> 00:35:36,800 week. Stay safe out there. 569 00:35:36,800 --> 00:35:44,400 Have a great week of running. Thanks for tuning in. 570 00:35:44,720 --> 00:35:47,520 For more information and marathon running news, please 571 00:35:47,520 --> 00:35:51,400 head to www.marathonrunningpodcast.com 572 00:35:51,480 --> 00:35:53,200 and we'll be back next week.