1 00:00:00,040 --> 00:00:03,680 You're listening to episode 299 of the Marathon Running Podcast. 2 00:00:03,760 --> 00:00:06,720 In this episode, we're going to give you 7 things you can do to 3 00:00:06,720 --> 00:00:10,840 become a faster marathoner. Welcome to the Marathon Running 4 00:00:10,840 --> 00:00:13,720 Podcast by Marathon Journal. Join us every week for the 5 00:00:13,720 --> 00:00:16,360 insights and inspiration you need to get from the starting 6 00:00:16,360 --> 00:00:18,440 line to the finish line and beyond. 7 00:00:25,400 --> 00:00:28,040 Hey runners, and welcome to episode 299. 8 00:00:28,040 --> 00:00:29,640 My name is Letty. My name is Ryan. 9 00:00:29,680 --> 00:00:34,040 And welcome to episode 299, Ryan, how are you feeling today? 10 00:00:34,040 --> 00:00:36,600 Doing pretty good. It's getting cold again here. 11 00:00:36,600 --> 00:00:38,640 It's been a cold winter, it seems. 12 00:00:39,000 --> 00:00:43,600 Yes, Floridian winters can be cold and I have been braver than 13 00:00:43,600 --> 00:00:48,040 before and normally I don't go running unless it's 57° but for 14 00:00:48,040 --> 00:00:50,920 the last couple of days I've been running in the 40s and 50s 15 00:00:50,920 --> 00:00:52,440 and. Yeah, probably still a lot 16 00:00:52,440 --> 00:00:53,640 better than what most people have though. 17 00:00:54,000 --> 00:00:55,840 I know, I know, I shouldn't be talking about that. 18 00:00:55,880 --> 00:00:58,000 We should be talking about something useful, such as 19 00:00:58,000 --> 00:01:00,480 today's episode. What brought this episode about 20 00:01:00,480 --> 00:01:03,000 today, Ryan? I don't know what did bring it 21 00:01:03,000 --> 00:01:05,880 about. Well we had an episode scheduled 22 00:01:05,880 --> 00:01:08,360 with a podiatrist which would have been super interesting 23 00:01:08,360 --> 00:01:12,960 because we have never in the 299 episodes ever had a podiatrist 24 00:01:12,960 --> 00:01:15,160 on. But unfortunately we had a 25 00:01:15,160 --> 00:01:18,120 reschedule with him. So since we are out of episodes, 26 00:01:18,120 --> 00:01:21,560 we kind of rainstorms and asked our daughter what would be 27 00:01:21,560 --> 00:01:26,440 something interesting to listen to if you in your sweet nine 28 00:01:26,440 --> 00:01:29,600 years had to listen to a marathon running podcast. 29 00:01:29,800 --> 00:01:32,560 And of course she said what makes you faster? 30 00:01:32,760 --> 00:01:36,920 So because of our daughter, we are bringing you an episode on 7 31 00:01:36,920 --> 00:01:40,520 things that you can implement into your runs from now on that 32 00:01:40,520 --> 00:01:42,920 will make you faster. So let's get into it. 33 00:01:43,360 --> 00:01:45,560 All right. So just to give you guys a quick 34 00:01:45,560 --> 00:01:49,560 overview for each of these seven points, we found a source and a 35 00:01:49,560 --> 00:01:54,120 citation, basically a study that corroborates everything we're 36 00:01:54,120 --> 00:01:56,440 going to say. And we're going to hop into a 37 00:01:56,440 --> 00:01:58,680 brief discussion of each one of these points. 38 00:01:58,960 --> 00:02:03,680 And the first one, the elephant in the room that everybody 39 00:02:03,680 --> 00:02:05,800 probably at this point knows it is. 40 00:02:05,880 --> 00:02:08,520 Running more makes you faster. Yes, exactly. 41 00:02:08,520 --> 00:02:12,200 Running more makes you faster, and that's an easy one because 42 00:02:12,200 --> 00:02:17,360 we see the elite runners running volumes of 80 miles and up per 43 00:02:17,360 --> 00:02:19,680 week. And so there is this. 44 00:02:19,760 --> 00:02:23,120 And so there's that. The study that we found for that 45 00:02:23,120 --> 00:02:26,040 is from Science Daily, an APS study. 46 00:02:26,080 --> 00:02:28,880 The study that we found to corroborate this can be found in 47 00:02:28,880 --> 00:02:30,880 our show notes. It's by the American 48 00:02:30,880 --> 00:02:35,760 Physiological Society or also called APS and Science Daily. 49 00:02:36,040 --> 00:02:38,520 And the summary of that study is basically that runners who 50 00:02:38,520 --> 00:02:42,240 consistently log high mileage show more neuromuscular changes 51 00:02:42,440 --> 00:02:45,720 that improve running efficiency than their low mileage 52 00:02:45,720 --> 00:02:48,400 counterparts. So get out there and run lots of 53 00:02:48,400 --> 00:02:50,120 miles. I think what's interesting is 54 00:02:50,120 --> 00:02:52,120 we've talked about it before, but you don't even have to 55 00:02:52,200 --> 00:02:54,840 necessarily do fast miles. It's actually just the volume, 56 00:02:55,120 --> 00:02:58,280 which I think psychologically and physically makes it a little 57 00:02:58,280 --> 00:03:00,760 bit easier. So you if you just go, even if 58 00:03:00,760 --> 00:03:01,880 you don't, you're not feeling it. 59 00:03:01,880 --> 00:03:04,200 Just run a little slow that day. Exactly. 60 00:03:04,200 --> 00:03:07,240 And I want to kind of just go into the summary a little bit 61 00:03:07,240 --> 00:03:10,800 more because we said that that high mileage shows more 62 00:03:10,800 --> 00:03:15,840 neuromuscular changes and that basically means that most 63 00:03:15,840 --> 00:03:18,800 runners right now view high mileage running as lung 64 00:03:18,800 --> 00:03:21,760 training. However, the real magic is in 65 00:03:21,760 --> 00:03:24,920 the brain to muscle connection. When you run high volume, you're 66 00:03:24,920 --> 00:03:26,880 changing the stiffness of your legs. 67 00:03:27,240 --> 00:03:29,960 And so so basically think about a Pogo stick. 68 00:03:29,960 --> 00:03:33,160 The stiff spring returns more energy than a soft 1. 69 00:03:33,320 --> 00:03:37,160 So high mileage runners develop a pre programmed muscle tension 70 00:03:37,160 --> 00:03:40,400 that allows for them to bounce off the ground with minimal 71 00:03:40,400 --> 00:03:44,040 effort and that's called leg stiffness or neuromuscular 72 00:03:44,040 --> 00:03:45,720 economy. Yeah, that, that's kind of neat. 73 00:03:45,800 --> 00:03:48,080 I wonder actually. So there's there's, you know, 74 00:03:48,080 --> 00:03:51,720 the it's interesting that your spinal cord has neurons too and 75 00:03:51,720 --> 00:03:55,680 the refluxes are an example of using the neurons in your spinal 76 00:03:55,680 --> 00:03:57,400 cord as opposed to using your brain. 77 00:03:57,400 --> 00:04:01,760 So I wonder how much of that running or if it changes at all. 78 00:04:02,120 --> 00:04:05,400 Just a just a curiosity question for me, but if it changes at 79 00:04:05,400 --> 00:04:08,840 all, if you are like running more mileage and stuff like if 80 00:04:08,840 --> 00:04:14,360 you start maybe utilizing more of those reflex neurons and that 81 00:04:14,360 --> 00:04:15,840 way it doesn't even have to go to your brain. 82 00:04:15,840 --> 00:04:18,360 It's just like your leg hits the ground and automatically just 83 00:04:18,360 --> 00:04:20,920 bounces right back off. I don't know if it's true, I 84 00:04:20,920 --> 00:04:22,560 just curious. That'd be interesting. 85 00:04:22,560 --> 00:04:24,920 We should look into that. Yeah, or maybe it's just the 86 00:04:24,920 --> 00:04:27,440 same, you know, regardless. Yeah, yeah. 87 00:04:27,440 --> 00:04:30,040 And kind of a spin off. I know that you and your 88 00:04:30,040 --> 00:04:35,280 practice of musculoskeletal radiology often see tendons and 89 00:04:35,280 --> 00:04:39,280 stuff, but I found a side note that high mileage also makes the 90 00:04:39,280 --> 00:04:43,080 Achilles and Patella tendons more efficient at storing and 91 00:04:43,080 --> 00:04:45,680 releasing elastic energy. Yeah, I definitely know that 92 00:04:45,680 --> 00:04:49,120 like tendons and ligaments grow slower than muscles. 93 00:04:49,120 --> 00:04:52,480 And it's good to to do that training and to gradually 94 00:04:52,480 --> 00:04:54,920 increase your training so you can give time for those things 95 00:04:54,920 --> 00:04:58,360 to strengthen and get stronger. And so it would make sense that 96 00:04:58,800 --> 00:05:02,120 you know, the more high mileage or the more you do, as long as 97 00:05:02,120 --> 00:05:05,000 you do it appropriately and don't go in too fast and too 98 00:05:05,000 --> 00:05:07,880 hard at the beginning, it would just increase the strength of 99 00:05:07,880 --> 00:05:09,200 those. That's interesting. 100 00:05:09,200 --> 00:05:10,920 Yeah. And I mean, if you guys want to 101 00:05:10,920 --> 00:05:13,400 see that study, I'm going to link it in our show notes. 102 00:05:13,400 --> 00:05:18,520 And again, when I found that really interesting because it 103 00:05:18,560 --> 00:05:22,080 kind of broadened my view of this whole high reason why we 104 00:05:22,080 --> 00:05:25,040 love high mileage, because it's not just about the heart rate. 105 00:05:25,040 --> 00:05:28,040 I was kind of always thinking like, OK, you're training your 106 00:05:28,040 --> 00:05:31,600 heart muscle to just, you know, be stronger and stronger. 107 00:05:31,600 --> 00:05:35,360 But it's also about how your nervous system learns to stop 108 00:05:35,360 --> 00:05:37,160 wasting movement. So I found that very 109 00:05:37,160 --> 00:05:39,240 interesting. Yeah, I think a lot of times 110 00:05:39,240 --> 00:05:43,400 people tend to think of the human body as a mechanical 111 00:05:43,400 --> 00:05:47,200 object, like a car or something. You know, as we talked to in the 112 00:05:47,200 --> 00:05:50,880 past, like with arthritis or degenerative change becoming 113 00:05:50,880 --> 00:05:54,360 worse the more you run. But the reality of it is that 114 00:05:54,360 --> 00:05:59,240 the body is very dynamic and not just a static object. 115 00:05:59,280 --> 00:06:03,360 And so a lot of these things are constantly growing and 116 00:06:03,720 --> 00:06:06,680 strengthening, but also depleting when you don't need 117 00:06:06,680 --> 00:06:09,120 them or use them. And the body's kind of just 118 00:06:09,160 --> 00:06:12,680 adjusting as you go. And so if you create the normal 119 00:06:12,680 --> 00:06:15,840 of running all the time and the body says, well, I need to make 120 00:06:15,840 --> 00:06:17,880 sure that I'm strong enough to, to do that. 121 00:06:17,880 --> 00:06:21,360 And so it it does the appropriate things in order to 122 00:06:21,360 --> 00:06:23,200 like maintain that. Love it. 123 00:06:23,200 --> 00:06:26,880 The human body is amazing. So with that, let's move on to 124 00:06:26,880 --> 00:06:32,320 #2 for #2 What do we have, Ryan? Looks like you have metabolic 125 00:06:32,360 --> 00:06:34,120 flexibility. Yes. 126 00:06:34,120 --> 00:06:38,960 So basically the study that we're going to talk about is by 127 00:06:39,040 --> 00:06:44,200 Frontiers in Physiology. And the summary of this study is 128 00:06:44,200 --> 00:06:47,440 that continuous steady state training at submaximal 129 00:06:47,440 --> 00:06:51,440 intensities is superior for building the metabolic pathways 130 00:06:51,800 --> 00:06:55,200 to utilize fatty acids at higher intensities, which is a key 131 00:06:55,200 --> 00:06:59,280 predictor of marathon success. And I'm gonna dissect that right 132 00:06:59,280 --> 00:07:01,240 now because this is quite confusing. 133 00:07:01,360 --> 00:07:04,440 People often hear burn fat and they think we're talking about 134 00:07:04,440 --> 00:07:06,760 actual weight loss. But when we're talking about 135 00:07:06,760 --> 00:07:09,640 running here, we are not. We're talking about the high 136 00:07:09,640 --> 00:07:13,160 level speed strategy that if you want to avoid the wall at mile 137 00:07:13,160 --> 00:07:16,800 20, you have to learn how to manage your fuel tanks because 138 00:07:16,800 --> 00:07:19,760 we're trying to turn our bodies into a high performance engine. 139 00:07:19,760 --> 00:07:23,760 Now the deep dive, your body has two sources of fuels and you 140 00:07:23,760 --> 00:07:28,280 have to understand the different kinds that there are and why we 141 00:07:28,280 --> 00:07:31,000 change the way we do. So you have a small fuel tank 142 00:07:31,000 --> 00:07:33,560 and that small fuel tank contains sugar and glycogen. 143 00:07:33,840 --> 00:07:37,160 So that's basically what you've eaten leading up, the carbs that 144 00:07:37,160 --> 00:07:40,360 you eating that are stored in your body and that is enough for 145 00:07:40,360 --> 00:07:42,920 about 90 to 120 minutes of hard running. 146 00:07:43,280 --> 00:07:47,120 Now the other tank that you have that is huge is the fat tank, 147 00:07:47,560 --> 00:07:50,920 and even the tiniest runner or the skinniest runner has enough 148 00:07:51,000 --> 00:07:54,960 fat to run on for days. It's nearly a bottomless tank. 149 00:07:55,800 --> 00:07:58,840 Now here's the catch. If you run fast, your body 150 00:07:58,840 --> 00:08:01,440 defaults to the small tank, which is a sugar tank or the 151 00:08:01,480 --> 00:08:04,360 glycogen tank because it's faster to process. 152 00:08:04,600 --> 00:08:07,960 If you run slow, your body prefers the huge tank, which is 153 00:08:07,960 --> 00:08:11,600 the fat tank. So now the goal is to build that 154 00:08:11,600 --> 00:08:15,320 metabolic flexibility because if you're running a marathon in 3-4 155 00:08:15,320 --> 00:08:19,360 or five hours and your body only knows to burn sugar, you'll run 156 00:08:19,360 --> 00:08:22,560 out of fuel at mile 18 and that's when you hit the wall and 157 00:08:22,560 --> 00:08:26,440 you kind of have to stop. So metabolic flexibility is 158 00:08:26,440 --> 00:08:29,200 training your body to be able to burn fat even when you're moving 159 00:08:29,200 --> 00:08:31,720 at a fast pace. You want to teach your body to 160 00:08:31,720 --> 00:08:36,000 keep the huge tank open as long as possible so you don't touch 161 00:08:36,000 --> 00:08:37,760 the small tank until the very end. 162 00:08:37,760 --> 00:08:41,640 Now, how to do that? If you always do sprints, you 163 00:08:41,640 --> 00:08:45,640 only train the sugar system, and if you only run super slow, you 164 00:08:45,640 --> 00:08:48,440 only train the fat system at slow speeds. 165 00:08:48,840 --> 00:08:52,200 Now, the steady state-run is a run that is about 10 to 20 166 00:08:52,200 --> 00:08:55,640 seconds slower than marathon pace, and that is the sweet 167 00:08:55,640 --> 00:08:58,320 spot. It is the fastest speed that you 168 00:08:58,320 --> 00:09:01,880 can go where your body is still forced to use fat as its primary 169 00:09:01,880 --> 00:09:03,960 fuel. Now, according to this research 170 00:09:03,960 --> 00:09:08,040 that Frontiers Research study, this specific intensity builds 171 00:09:08,040 --> 00:09:12,040 the mitochondrial density. So mitochondria is basically the 172 00:09:12,040 --> 00:09:13,880 factory that turns fat into speed. 173 00:09:14,240 --> 00:09:17,040 The more you have, the faster you can go while you're still 174 00:09:17,040 --> 00:09:19,720 using the huge tank. Why does this make you faster? 175 00:09:19,760 --> 00:09:22,800 Well, because on race day, because you did these steady 176 00:09:22,800 --> 00:09:27,720 state runs, you can run at your goal pace while burning 70% fat 177 00:09:27,720 --> 00:09:32,520 and 30% sugar, while the person who did not do those runs is 178 00:09:32,520 --> 00:09:35,760 going to be burning 30% of fat and 70% sugar. 179 00:09:36,160 --> 00:09:39,040 So he'll run out of sugar at mile 18 and hit the wall, 180 00:09:39,360 --> 00:09:43,120 whereas you you'll have half of that sugar tank left to Sprint 181 00:09:43,120 --> 00:09:47,040 the last 6 miles. Did I explain that right, Ryan? 182 00:09:49,320 --> 00:09:51,720 I, I think so. So I think it's interesting, if 183 00:09:51,720 --> 00:09:55,000 you think of it, the whole body philosophy thing that we're 184 00:09:55,000 --> 00:10:00,480 going through now is your body adjusts to changes and you want 185 00:10:00,480 --> 00:10:04,760 it to adjust in the way in which it was going to utilize energy 186 00:10:04,760 --> 00:10:07,240 the most efficiency efficiently when you're trying to run a 187 00:10:07,240 --> 00:10:09,880 marathon. And so kind of like with the 188 00:10:09,880 --> 00:10:13,880 tendons and ligaments, you know, if you train your body to use 189 00:10:13,880 --> 00:10:17,160 the pathways that you're going to need the most during your 190 00:10:17,160 --> 00:10:20,800 marathon, then you're likely to perform better. 191 00:10:21,000 --> 00:10:24,000 I think it's kind of interesting where people always say like, 192 00:10:24,000 --> 00:10:26,960 well, why does the body store fat or why do I have to gain 193 00:10:26,960 --> 00:10:28,400 fat? Why can't I just have all 194 00:10:28,400 --> 00:10:30,240 muscle? But it's actually really good of 195 00:10:30,240 --> 00:10:34,400 the body that they do that does have fat because fat is so much 196 00:10:34,400 --> 00:10:37,520 more energy dense than muscle or glycogen. 197 00:10:37,520 --> 00:10:41,880 And an example I looked up is a pound of fat provides 4100 198 00:10:41,880 --> 00:10:46,000 calories, whereas a pound of hydrated glycogen or glycogen 199 00:10:46,000 --> 00:10:51,680 storages is 680 calories. So for the same pound, you can 200 00:10:51,680 --> 00:10:55,920 either use 4000 calories or 600 or 700 calories. 201 00:10:56,200 --> 00:10:57,960 So it's a huge difference in storage. 202 00:10:57,960 --> 00:11:01,400 And actually, if you're running a really far distance, you'd 203 00:11:01,400 --> 00:11:05,600 probably rather carry around 1 LB of fat and be able to utilize 204 00:11:05,600 --> 00:11:09,200 that during your run as opposed to the equivalent of having to 205 00:11:09,200 --> 00:11:13,360 carry around 5 lbs of of extra muscle in order to provide you 206 00:11:13,360 --> 00:11:14,800 that same energy during your run. 207 00:11:15,160 --> 00:11:19,400 So you'd have to carry around 4 extra pounds if it wasn't in 208 00:11:19,400 --> 00:11:21,240 fat. If you can't utilize that fat 209 00:11:21,240 --> 00:11:24,400 and you only utilize glycogen, you'd be carrying around 4 extra 210 00:11:24,400 --> 00:11:27,480 pounds, you know, for every 4000 calories. 211 00:11:27,840 --> 00:11:30,560 Wow, that's pretty interesting. I mean, and, and you know, I 212 00:11:30,560 --> 00:11:34,400 also found interesting that it doesn't matter really how skinny 213 00:11:34,400 --> 00:11:38,360 you are, you still have enough body fat to to be OK. 214 00:11:38,360 --> 00:11:41,800 So you don't have to gain extra fat now to be running these 215 00:11:41,800 --> 00:11:43,200 marathons. I think, yeah. 216 00:11:43,200 --> 00:11:46,960 I mean, you think of a pound of fat, but it's not just under 217 00:11:46,960 --> 00:11:49,160 your skin. You know, you have fat all 218 00:11:49,160 --> 00:11:51,560 surrounding your muscles and your vessels and throughout your 219 00:11:51,560 --> 00:11:55,640 abdomen and all over your body. And it actually helps to cushion 220 00:11:55,640 --> 00:11:59,520 different parts of your body and and helps your body just work 221 00:11:59,520 --> 00:12:02,360 better in general. You could actually get into 222 00:12:02,360 --> 00:12:06,200 really severe problems if you have very very, very low fat. 223 00:12:06,280 --> 00:12:08,160 But it's still in a four marathon, apparently. 224 00:12:08,160 --> 00:12:11,680 I mean, we've seen the Kenyans. Run in very In most, most cases, 225 00:12:11,680 --> 00:12:15,000 yes, in a healthy person, unless they're extremely unhealthy or, 226 00:12:15,000 --> 00:12:17,680 you know, in some extreme. But I mean, at the same time 227 00:12:17,680 --> 00:12:21,640 also they were saying the glycogen tanks kept out at 90 to 228 00:12:22,040 --> 00:12:25,160 120 minutes. And then if you think about the 229 00:12:25,360 --> 00:12:28,680 Super athletes, they run a little bit more than two hours. 230 00:12:28,680 --> 00:12:32,800 Even the fast women that are sub 230 are running 30 minutes more. 231 00:12:33,000 --> 00:12:35,760 So even if they were to hit the wall, that wall's not going to 232 00:12:35,760 --> 00:12:38,000 be there for a long time. Yeah. 233 00:12:38,000 --> 00:12:41,160 And I think when they talk about the glycogen tanks is, is 234 00:12:41,160 --> 00:12:44,280 basically this the ability of your body to store glycogen. 235 00:12:44,280 --> 00:12:47,200 So it is limited to how much body, how much you can store 236 00:12:47,200 --> 00:12:49,320 glycogen because I think it's only in liver and muscles, 237 00:12:49,320 --> 00:12:50,520 right. Pretty much, yeah. 238 00:12:50,520 --> 00:12:53,560 But then fat you know is is just stored everywhere else around 239 00:12:53,560 --> 00:12:57,600 the body and and so you can have much greater amount of fat 240 00:12:57,600 --> 00:13:00,040 storages if you needed. To all right, so that was really 241 00:13:00,040 --> 00:13:01,920 cool. We learned as something more. 242 00:13:01,920 --> 00:13:05,080 Again, even though I feel like we we've done so many podcasts 243 00:13:05,080 --> 00:13:07,560 and we know so much stuff, there's always something new and 244 00:13:07,560 --> 00:13:10,080 interesting. Such as the next topic we're 245 00:13:10,080 --> 00:13:12,880 going to talk about is how nutritional training is 246 00:13:12,880 --> 00:13:17,600 essential to maximize your carbohydrate oxidation rates and 247 00:13:17,600 --> 00:13:20,160 maximize gastrointestinal distress. 248 00:13:20,160 --> 00:13:24,880 And that's actually the summary that I just read off from #3 the 249 00:13:24,880 --> 00:13:28,440 90 gram fueling revolution. So this is a study from 250 00:13:28,440 --> 00:13:31,320 Frontiers and Nutrition again. Again, we'll link that. 251 00:13:31,360 --> 00:13:36,640 And basically, this study talks about how we no longer think 252 00:13:36,640 --> 00:13:41,280 that we have to take a gel every 45 minutes because science says 253 00:13:41,440 --> 00:13:45,880 in Frontiers and Nutrition that we should be aiming for double 254 00:13:46,360 --> 00:13:47,560 the fueling. Yeah. 255 00:13:47,560 --> 00:13:49,280 I didn't actually look at this study. 256 00:13:49,280 --> 00:13:51,960 I think you looked it over, but it would be interesting. 257 00:13:52,480 --> 00:13:55,680 You know, I think basically you could probably calculate based 258 00:13:55,680 --> 00:13:58,080 on your body size, weight, everything else, the amount of 259 00:13:58,080 --> 00:14:01,360 energy you're using. And you can just very, you know, 260 00:14:01,400 --> 00:14:03,880 basically compensate for that with the amount of energy 261 00:14:03,880 --> 00:14:06,440 intake. Yeah, I mean for decades they 262 00:14:06,440 --> 00:14:10,440 said that 30 to 60 grams of carbs per hour are good. 263 00:14:10,440 --> 00:14:13,280 And the new signs just shattered that they saying that human, a 264 00:14:13,280 --> 00:14:17,720 human gut can handle up to 90g or even 120 grams of 265 00:14:17,720 --> 00:14:21,240 carbohydrates using a dual source such as glucose fructose 266 00:14:21,240 --> 00:14:23,440 approach. And and to give you a little bit 267 00:14:23,440 --> 00:14:26,680 more of a better view on that, they said that men can 268 00:14:26,680 --> 00:14:30,800 approximately handle 90 to 93g an hour whereas women can handle 269 00:14:31,040 --> 00:14:36,000 106 to 108 grams an hour. And in order to do that, and 270 00:14:36,000 --> 00:14:39,800 This is why we are talking about this subject, is you have to 271 00:14:40,160 --> 00:14:42,960 train your gut to do that. There are two different things. 272 00:14:42,960 --> 00:14:45,000 I don't know, you can help me out with this because here is 273 00:14:45,000 --> 00:14:48,600 where it gets complicated. Again, there is AGL, I'm sorry, 274 00:14:48,640 --> 00:14:54,440 there is the SG LT1 and the GLU T5. 275 00:14:54,800 --> 00:14:58,320 And these are transporters in your gut and you have to train 276 00:14:58,320 --> 00:15:02,360 them to increase in density so they can move the sugar in your 277 00:15:02,360 --> 00:15:05,160 bloodstream faster. And in addition to that, there 278 00:15:05,160 --> 00:15:09,600 is the 11 minute delta, and that delta shows that runner sitting 279 00:15:09,600 --> 00:15:14,040 does 60 to 90 grams an hour carb intake finish significantly 280 00:15:14,040 --> 00:15:17,960 faster because their brain never receives the starvation signal 281 00:15:17,960 --> 00:15:20,240 that causes muscle shut down. Yeah. 282 00:15:20,240 --> 00:15:23,640 So the SGLT one that you're referring to? 283 00:15:23,640 --> 00:15:25,840 Which is not a semi glutide guys, no. 284 00:15:26,000 --> 00:15:28,280 They're they're names for the membrane proteins. 285 00:15:28,280 --> 00:15:34,160 So the, the way that the body ingests sugar from your gut is 286 00:15:34,160 --> 00:15:36,880 to use little proteins that are in the membranes of all the 287 00:15:36,880 --> 00:15:40,480 cells of your gut and they help transport the nutrients into the 288 00:15:40,480 --> 00:15:42,400 body. And so those are just the, I 289 00:15:42,400 --> 00:15:47,400 guess the, the acronym is the right way for the transporter 290 00:15:47,400 --> 00:15:49,720 proteins. But as the common theme seems to 291 00:15:49,720 --> 00:15:54,120 be, if you utilize pathways that you're going to need during a 292 00:15:54,120 --> 00:15:57,840 race or high stress, then those pathways get up regulated by the 293 00:15:57,840 --> 00:16:00,200 body. IE the body adjusts and gives 294 00:16:00,200 --> 00:16:03,240 you a better position for running faster. 295 00:16:03,240 --> 00:16:06,040 That's super interesting. And then Ryan also, but then it 296 00:16:06,040 --> 00:16:11,200 said using a dual source meaning glucose and fructose. 297 00:16:11,240 --> 00:16:13,440 What is that dual source about? Yeah. 298 00:16:13,440 --> 00:16:17,920 So I guess I mean it looks like the the the two transport 299 00:16:17,920 --> 00:16:20,680 proteins are the different transport proteins for like 300 00:16:20,680 --> 00:16:22,760 glucose or fructose and they are different. 301 00:16:23,200 --> 00:16:27,000 So I guess theoretically, if you could up regulate both of them, 302 00:16:27,000 --> 00:16:29,080 they're not necessarily using the same pathway. 303 00:16:29,360 --> 00:16:34,440 So that means it's like kind of a door that goes into your body 304 00:16:34,920 --> 00:16:37,680 and if it can only fit through one of the two doors, you're not 305 00:16:37,680 --> 00:16:40,120 necessarily going to block up one door by having both. 306 00:16:40,120 --> 00:16:42,920 So if you have glucose and fructose that you're ingesting, 307 00:16:43,280 --> 00:16:45,720 glucose can go through one door and fructose can go through a 308 00:16:45,720 --> 00:16:47,640 separate door, but they don't, they don't go through the same 309 00:16:47,640 --> 00:16:50,400 door anyway. So if you want to maximize, you 310 00:16:50,400 --> 00:16:53,040 should do both. So basically look for a gel that 311 00:16:53,040 --> 00:16:56,000 has glucose and fructose. Theoretically, yeah. 312 00:16:56,000 --> 00:16:58,000 Or switch them up as you. Consider them. 313 00:16:58,120 --> 00:16:59,920 Yeah, yeah. I mean, or you can even do them 314 00:16:59,920 --> 00:17:02,680 at the same time because theoretically they have separate 315 00:17:02,680 --> 00:17:05,119 transport proteins. They don't utilize the same 316 00:17:05,119 --> 00:17:06,359 door. OK, that's interesting. 317 00:17:11,960 --> 00:17:13,440 So I guess that begs the next question. 318 00:17:13,440 --> 00:17:17,200 How do we best go about training our body or training our guts to 319 00:17:17,200 --> 00:17:21,480 be able to hand that much fuel? And honestly, I am, as you know, 320 00:17:21,760 --> 00:17:25,520 Ryan, kind of a minimal fueler. And I know that I can probably 321 00:17:25,520 --> 00:17:29,640 run faster and do better, but I never even bring gels with me 322 00:17:29,640 --> 00:17:32,640 when I do the long runs that are before the marathons. 323 00:17:32,840 --> 00:17:37,000 But if you want to run fast, and if that is your goal, then how 324 00:17:37,000 --> 00:17:40,880 would you go about training your body to best be able to handle 325 00:17:40,880 --> 00:17:43,920 that without having, you know, abdominal distress as you're 326 00:17:43,920 --> 00:17:46,160 running? My guess would be to gradually 327 00:17:46,160 --> 00:17:50,000 increase your your amounts until you get to a level that you know 328 00:17:50,000 --> 00:17:53,080 you're going to use or need, in which case your body will get 329 00:17:53,080 --> 00:17:55,360 used to it. But that would be my guess. 330 00:17:55,600 --> 00:18:00,000 It's just kind of going against everything that a lot of us do 331 00:18:00,000 --> 00:18:02,720 or, or the reason that a lot of us started running, right. 332 00:18:02,720 --> 00:18:07,440 A lot of us probably started running as a mechanism of weight 333 00:18:07,440 --> 00:18:09,800 maintenance. And now we are here doing these 334 00:18:09,800 --> 00:18:13,520 long runs and training from marathons, and now we're trying 335 00:18:13,520 --> 00:18:16,800 to figure out how to consume more while we're running. 336 00:18:16,840 --> 00:18:20,520 Yeah, I mean, I, I mean, there's a lot of, there's a lot of data 337 00:18:20,520 --> 00:18:24,000 showing how good exercise and movement is for the body. 338 00:18:24,280 --> 00:18:26,600 And so regardless, I think it's going to help. 339 00:18:26,600 --> 00:18:29,960 And you don't necessarily have to eat so much that you're going 340 00:18:29,960 --> 00:18:33,560 to gain weight while you run because you're you're overdoing 341 00:18:33,560 --> 00:18:34,360 it. You don't need to. 342 00:18:34,800 --> 00:18:37,880 You don't need to make or. You don't need to get so many 343 00:18:37,880 --> 00:18:40,760 calories in that it overcompensates for the amount 344 00:18:40,760 --> 00:18:42,800 you're using while you run, because then you're kind of 345 00:18:42,800 --> 00:18:44,960 defeating the purpose. But I mean, I think you kind of 346 00:18:44,960 --> 00:18:48,200 do that during a marathon if you were to consume that much carbs. 347 00:18:48,200 --> 00:18:50,960 But then again, everything is performance based, right? 348 00:18:50,960 --> 00:18:52,680 It's your performance goal that counts. 349 00:18:52,960 --> 00:18:56,760 So obviously we're not saying fuel every run out the door, 350 00:18:56,760 --> 00:18:58,600 your easy runs, you don't even need to fuel them. 351 00:18:58,600 --> 00:19:01,800 We've had episodes on that. But if you are doing these 352 00:19:01,800 --> 00:19:05,640 steady state runs where you are straining because you are close 353 00:19:05,640 --> 00:19:09,560 to marathon pace, maybe those long runs are the runs that you 354 00:19:09,560 --> 00:19:12,480 are going to try consuming these carbs on. 355 00:19:12,480 --> 00:19:14,360 That, at least, would be my suggestion. 356 00:19:14,360 --> 00:19:17,000 So it's interesting though, too. You talk about gels, but you 357 00:19:17,000 --> 00:19:18,880 know, there's lots of different things. 358 00:19:18,880 --> 00:19:20,800 You don't necessarily have to go out and buy a bunch of stuff 359 00:19:20,800 --> 00:19:27,040 because even honey itself has 30 to 40% fructose and 20 to 40% 360 00:19:27,040 --> 00:19:29,600 glucose. So it's a pretty good source of 361 00:19:29,640 --> 00:19:32,400 a mix of those energy sources. What about Maple syrup? 362 00:19:32,560 --> 00:19:35,120 That's a good question. So Maple syrup is made-up of a 363 00:19:35,120 --> 00:19:37,080 molecule of glucose and one of fructose. 364 00:19:37,080 --> 00:19:40,320 So there are plenty of different sources of, you know, energy. 365 00:19:40,320 --> 00:19:42,960 If you don't want to go buy a bunch of gels, you can just 366 00:19:42,960 --> 00:19:46,560 start using honey or something similar as you run. 367 00:19:46,560 --> 00:19:49,280 So there goes that. Sorry to all the big gel 368 00:19:49,280 --> 00:19:54,000 companies. All right, moving on to #4. #4 369 00:19:54,000 --> 00:19:58,600 is high load strength training. Yes, it is and the study that we 370 00:19:58,600 --> 00:20:03,520 looked at is from Sports medicine NIH, again LinkedIn, 371 00:20:03,520 --> 00:20:07,040 our show notes and the summary of this study is that strength 372 00:20:07,040 --> 00:20:12,040 training at more than 80% of your Max. 373 00:20:12,320 --> 00:20:15,760 Improves running Academy by increasing tendon stiffness and 374 00:20:15,760 --> 00:20:19,840 motor unit recruitment. So you know, we, we have these 375 00:20:19,840 --> 00:20:22,360 studies, right? And they all tell us something 376 00:20:22,360 --> 00:20:24,840 that we already know. But then what I found 377 00:20:24,840 --> 00:20:28,000 interesting is that each one of these studies should not just 378 00:20:28,000 --> 00:20:31,160 confirm that it's important, but it gave me a completely 379 00:20:31,160 --> 00:20:33,320 different reason. Same with strength training. 380 00:20:33,320 --> 00:20:36,560 In this case, I knew strength training was good because it 381 00:20:36,560 --> 00:20:39,840 makes you stronger and you need to be stronger to finish 382 00:20:39,840 --> 00:20:43,680 stronger and all that stuff. But then this one again, had a 383 00:20:43,760 --> 00:20:46,080 completely different reasoning attached to it. 384 00:20:46,400 --> 00:20:49,760 The deep dive is that body weight circuits don't really 385 00:20:49,760 --> 00:20:52,920 create enough tension to change tendon properties and you need 386 00:20:52,920 --> 00:20:56,520 to have heavy loads of 80% of your Max to increase tendon 387 00:20:56,520 --> 00:20:59,120 stiffness. Again, I was thinking muscles 388 00:20:59,120 --> 00:21:00,120 here we're talking about tendons. 389 00:21:00,880 --> 00:21:03,080 So Ryan, break that down for us, please. 390 00:21:03,240 --> 00:21:07,280 Well realistically if you could have completely elastic tendons 391 00:21:07,280 --> 00:21:11,160 with 100% efficiency, you could just run indefinitely and really 392 00:21:11,160 --> 00:21:14,960 fast because you would use little to no energy at all 393 00:21:14,960 --> 00:21:17,120 because you wouldn't be using your muscles to run, you just be 394 00:21:17,120 --> 00:21:19,080 using the elastic forces in your tendons. 395 00:21:19,600 --> 00:21:24,160 And so like any possible chance you could to increase your 396 00:21:24,480 --> 00:21:28,040 tendon elasticity or rebound would be great for your 397 00:21:28,040 --> 00:21:31,200 efficiency and helping you out even if it's a small fraction. 398 00:21:31,640 --> 00:21:34,480 So imagine like trying to jump on the ground over and over 399 00:21:34,480 --> 00:21:36,560 again. It doesn't sound very fun after 400 00:21:36,560 --> 00:21:40,240 about one minute maybe, right. But if you go on a trampoline 401 00:21:40,280 --> 00:21:43,160 and you jump, you could just sit there and jump for hours 402 00:21:43,160 --> 00:21:44,920 probably, and with much less effort. 403 00:21:45,360 --> 00:21:47,920 And so that's an example of something being very elastic 404 00:21:47,920 --> 00:21:51,360 versus something that's not. And so if you can increase that 405 00:21:51,440 --> 00:21:56,640 elasticity of those tendons and stuff, you're just going to make 406 00:21:56,640 --> 00:21:59,080 yourself use so much less energy as you. 407 00:21:59,080 --> 00:22:00,720 Run. And it's interesting that the 408 00:22:00,720 --> 00:22:04,760 way of achieving that is through strength training. 409 00:22:04,760 --> 00:22:06,400 It just wouldn't have crossed my mind. 410 00:22:06,640 --> 00:22:09,040 What you were talking about is called the rate of force 411 00:22:09,040 --> 00:22:11,960 development. And that basically is, you know, 412 00:22:12,040 --> 00:22:14,800 goes to show the heavy lifting teaches the body to put more 413 00:22:14,800 --> 00:22:18,000 power in the ground in the milliseconds of your foot in 414 00:22:18,000 --> 00:22:19,960 contact with the pavement. Yeah. 415 00:22:19,960 --> 00:22:23,520 And then so I think there's another aspect in there too is 416 00:22:23,520 --> 00:22:26,520 if say for instance, your tendons and ligaments cannot 417 00:22:26,520 --> 00:22:31,040 handle the forces, then you can't really impact the ground 418 00:22:31,040 --> 00:22:33,600 as hard while you run because you're going to cause injury. 419 00:22:34,000 --> 00:22:38,800 But if you strengthen those structures, then you can create 420 00:22:38,800 --> 00:22:43,640 a larger impact force on the ground, which would then give 421 00:22:43,640 --> 00:22:46,000 you more elasticity out of those structures. 422 00:22:46,400 --> 00:22:50,040 And by strengthening, strengthening them, you're not 423 00:22:50,040 --> 00:22:52,040 injuring, you're not going to injure them, you're not going to 424 00:22:52,040 --> 00:22:54,320 be susceptible injury. So it's kind of interesting. 425 00:22:54,320 --> 00:22:56,440 So even if you know, does it make sense? 426 00:22:56,760 --> 00:22:59,120 It makes sense, yeah. Yeah, I mean, it makes sense, 427 00:22:59,120 --> 00:23:01,560 but it's also mind blowing that, you know, lifting heavier 428 00:23:01,560 --> 00:23:05,360 weights actually makes you lighter on your feet because you 429 00:23:05,360 --> 00:23:08,040 tenders aren't absorbing energy, they're reflecting. 430 00:23:08,040 --> 00:23:11,320 I think, you know, there was a interesting study recently and I 431 00:23:11,320 --> 00:23:14,000 haven't looked into it in a while, but from my knowledge, I 432 00:23:14,000 --> 00:23:17,040 don't think it's changed. But a lot of sprinting speed, 433 00:23:17,080 --> 00:23:20,600 they checked sprinting speed and one of the biggest factors of 434 00:23:20,840 --> 00:23:23,880 really fast runners was how hard they impacted the ground. 435 00:23:23,960 --> 00:23:27,440 So if they could impact the ground harder or put force more 436 00:23:27,440 --> 00:23:30,200 force into the ground harder, they were faster. 437 00:23:30,200 --> 00:23:34,120 And so I think that's kind of in a way counterintuitive because 438 00:23:34,120 --> 00:23:37,240 you wouldn't have you thought, oh, maybe they're faster because 439 00:23:37,240 --> 00:23:40,360 they can move their muscles more quicker or other things. 440 00:23:40,800 --> 00:23:46,120 But based on that, it's probably also more that they can utilize 441 00:23:46,120 --> 00:23:51,600 the elasticity of their body by giving more impact harder into 442 00:23:51,600 --> 00:23:53,600 the ground in order to go faster. 443 00:23:54,080 --> 00:23:57,320 So I mean it can correlate with sprinting, but also, you know, 444 00:23:57,640 --> 00:23:59,280 long distance too. Yeah. 445 00:23:59,280 --> 00:24:02,160 No, that makes sense because in the end you have to be more 446 00:24:02,160 --> 00:24:05,120 explosive as well. You want to have a fast finish 447 00:24:05,120 --> 00:24:07,440 too for your marathon. Yeah. 448 00:24:07,800 --> 00:24:10,520 And it's funny, another example, just because I was looking at it 449 00:24:10,520 --> 00:24:13,560 recently, is you look at high jumpers and you think, oh, the 450 00:24:13,560 --> 00:24:16,040 high jumpers, you know, if they just stand there, they could 451 00:24:16,040 --> 00:24:17,560 probably jump really, really high. 452 00:24:17,560 --> 00:24:20,000 But some of them don't even jump very high if they're standing 453 00:24:20,000 --> 00:24:22,400 still. The only reason they can jump so 454 00:24:22,400 --> 00:24:26,000 high a high jumper is they utilize mechanically all that 455 00:24:26,000 --> 00:24:30,120 momentum, all that speed going forward to leverage into their 456 00:24:30,200 --> 00:24:33,480 elasticity of their muscles and tendons and other things in 457 00:24:33,480 --> 00:24:36,320 order to bounce off the ground and get really high. 458 00:24:36,720 --> 00:24:39,360 But if you just told them to stand still and jump up, some of 459 00:24:39,360 --> 00:24:43,160 them aren't even like the top of the top level, you know, I guess 460 00:24:43,160 --> 00:24:46,920 verticals that you would imagine, but yet they've learned 461 00:24:46,920 --> 00:24:52,040 how and adapted to utilizing the mechanics and elasticity to get 462 00:24:52,200 --> 00:24:54,080 a crazy heights. That's cool. 463 00:24:54,120 --> 00:24:56,080 I want to see that study. Which one? 464 00:24:56,080 --> 00:24:59,440 I mean, that wasn't a study that Oh, OK, The study, the study 465 00:24:59,440 --> 00:25:01,560 which they do have, what I was talking about earlier is the 466 00:25:01,560 --> 00:25:03,480 study is about sprinters and impact. 467 00:25:03,520 --> 00:25:07,240 Like the harder you impact the ground, the faster or the 468 00:25:07,240 --> 00:25:09,200 difference between the faster sprinters and the slower 469 00:25:09,200 --> 00:25:11,040 sprinters was the impact force in the ground. 470 00:25:11,600 --> 00:25:14,360 That was one of the major things that they saw different, which 471 00:25:14,360 --> 00:25:19,160 was maybe I think, you know, like, at least for me, thinking 472 00:25:19,160 --> 00:25:22,360 of it before researching or learning about it, it would. 473 00:25:22,360 --> 00:25:23,840 It's a little bit counterintuitive. 474 00:25:23,840 --> 00:25:26,560 Like I wouldn't have thought, hey, in order to go faster, I 475 00:25:26,560 --> 00:25:27,880 just need to hit the ground harder. 476 00:25:27,920 --> 00:25:29,640 Yeah, I remember you. Telling me that though, I 477 00:25:29,640 --> 00:25:31,960 remember running with you when we first started dating and you 478 00:25:31,960 --> 00:25:33,240 told me to hit the ground harder. 479 00:25:33,320 --> 00:25:36,720 At the same time I was doing some runs with Nike run coaching 480 00:25:36,720 --> 00:25:41,480 in Santa Monica and Blue who was a run coach at Nike said the 481 00:25:41,480 --> 00:25:43,720 same thing. So I kind of heard it from you 482 00:25:43,720 --> 00:25:46,120 and him at the same time and I was like, what is what is up 483 00:25:46,120 --> 00:25:48,400 with all these guys saying to hit the ground harder? 484 00:25:48,760 --> 00:25:50,600 Yeah. I mean, again, you know, you 485 00:25:50,600 --> 00:25:52,440 don't necessarily. I think this is like it's good 486 00:25:52,440 --> 00:25:55,200 to talk and learn about the research and kind of figure this 487 00:25:55,200 --> 00:25:57,320 stuff out because you can kind of give you a different 488 00:25:57,320 --> 00:25:59,840 philosophy on what you're doing with your training and why. 489 00:26:00,200 --> 00:26:03,400 Because, you know, without that you would maybe think, oh, I 490 00:26:03,400 --> 00:26:06,120 want to gently kind of float over the ground because it's 491 00:26:06,120 --> 00:26:09,360 better. But I think the reality is 492 00:26:09,360 --> 00:26:12,560 instead of that, you want to basically use your body to kind 493 00:26:12,560 --> 00:26:14,880 of bounce off of it as you're going down. 494 00:26:14,880 --> 00:26:17,880 And that way you're not using the muscles and stuff so much. 495 00:26:18,040 --> 00:26:20,760 You're becoming more efficient because you can save your energy 496 00:26:20,800 --> 00:26:24,880 and you can go faster. And speaking about bounciness, 497 00:26:24,880 --> 00:26:31,080 let's talk about #5 super shoes and biomechanical efficiency. 498 00:26:31,480 --> 00:26:35,880 And I guess with that, people, I know that some of us think super 499 00:26:35,880 --> 00:26:39,520 shoes are cheating and they're a waste of money and they're just 500 00:26:39,520 --> 00:26:41,360 a new standard. But whatever your opinion on 501 00:26:41,360 --> 00:26:44,680 carbon plated shoes is, data does not lie. 502 00:26:44,960 --> 00:26:48,640 They have fundamentally changed the physics of a marathon 503 00:26:48,640 --> 00:26:50,480 running. And Ryan, you and I talk about 504 00:26:50,480 --> 00:26:53,920 that all the time because we have some running friends that 505 00:26:53,920 --> 00:26:57,680 are now retired elite runners. And they always wonder how much 506 00:26:57,720 --> 00:27:00,880 better they could have, would have, should have done wearing 507 00:27:00,880 --> 00:27:03,000 super shoes. Because if you look at their and 508 00:27:03,000 --> 00:27:06,600 I'm doing air quotes racing flats, they look like converse. 509 00:27:06,600 --> 00:27:12,080 I mean, it's just traumatic to think that these men and women 510 00:27:12,200 --> 00:27:16,560 ran in these shoes for 26 miles and still did as good as they 511 00:27:16,560 --> 00:27:18,160 did. Yeah, what a perfect segue into 512 00:27:18,160 --> 00:27:20,640 the next topic. But I think like you said, it 513 00:27:20,640 --> 00:27:24,640 does provide an advantage. But also, if you're a runner 514 00:27:24,640 --> 00:27:28,000 now, don't think you need to go buy the newest greatest thing 515 00:27:28,000 --> 00:27:29,280 because. Why not? 516 00:27:29,520 --> 00:27:33,400 Even over the course of all these years, like you're 517 00:27:33,400 --> 00:27:37,360 referring kind of to your run coach Ron, he had like a two O 9 518 00:27:37,360 --> 00:27:40,760 marathon, you know, and you're talking running for two hours 519 00:27:40,760 --> 00:27:45,560 and 9 minutes in Converse in, in very poor shoes relative to 520 00:27:45,560 --> 00:27:49,240 today's standards. But if you think about that, 521 00:27:49,320 --> 00:27:51,640 he's not likely going to be under 2 hours. 522 00:27:51,680 --> 00:27:55,320 He's probably going to maybe shave off a few minutes at the 523 00:27:55,320 --> 00:27:57,920 most. 4 to 5%, as they say. Yeah. 524 00:27:58,280 --> 00:28:00,840 And so. But what is 4 to 5% of 2 hours 525 00:28:00,840 --> 00:28:03,680 if you think about that? Yeah, I know it's significant. 526 00:28:03,680 --> 00:28:05,560 I'm not saying it's not significant, but I'm just saying 527 00:28:05,560 --> 00:28:08,320 like it's definitely an advantage and it kind of again 528 00:28:08,320 --> 00:28:11,600 goes back to the whole elasticity and stuff of your 529 00:28:11,600 --> 00:28:14,240 muscles and tendons and stuff. But just don't think you have to 530 00:28:14,240 --> 00:28:16,320 go buy the newest, greatest shoes in order to run. 531 00:28:16,480 --> 00:28:18,640 I mean, for him, we're talking prize money. 532 00:28:18,640 --> 00:28:22,280 He was number second, he was 30 seconds away from the world 533 00:28:22,280 --> 00:28:25,200 record. So those super shoes would have 534 00:28:25,200 --> 00:28:28,000 come in quite handy I would say. Oh, for sure. 535 00:28:28,000 --> 00:28:30,280 If you're like, if you're in a competition level where you're 536 00:28:30,280 --> 00:28:35,040 going to, you know, gain some financial benefit from a few 537 00:28:35,040 --> 00:28:38,680 seconds or a few minutes, then 100%, you know, to use whatever 538 00:28:38,680 --> 00:28:42,560 you can that's within the rules. But if you're just like 539 00:28:42,560 --> 00:28:44,960 recreationally doing it for fun, it's up to you. 540 00:28:44,960 --> 00:28:47,920 I mean, I think we're all always kind of in a competition level, 541 00:28:47,920 --> 00:28:50,960 even if it's against ourselves. So I mean, I'm all for the, you 542 00:28:50,960 --> 00:28:53,640 know, promoting the new shoes that there are. 543 00:28:53,760 --> 00:28:56,920 Obviously, we also have shoe reviews that we do on YouTube, 544 00:28:56,920 --> 00:29:00,160 which I at this point of the podcast invite you guys to check 545 00:29:00,160 --> 00:29:03,240 out. But you know, Long story short, 546 00:29:03,440 --> 00:29:06,560 yes, running shoes nowadays can make you better. 547 00:29:06,560 --> 00:29:09,400 The study that we're talking about in this is by sports 548 00:29:09,400 --> 00:29:14,080 medicine, which is PMCNIH carbon shoes study. 549 00:29:14,320 --> 00:29:16,880 And the summary of it is basically just saying that 550 00:29:16,880 --> 00:29:20,640 advanced footwear technology creates mechanical advantage by 551 00:29:20,640 --> 00:29:23,960 reducing energy loss and enhancing the energy return. 552 00:29:24,160 --> 00:29:28,280 And contrary to what everyone thinks, it's not just the carbon 553 00:29:28,280 --> 00:29:32,600 plate guys, it's also the foams. The foams are super important 554 00:29:32,800 --> 00:29:36,560 when it comes to energy return. Peeba foam returns nearly 80 to 555 00:29:36,560 --> 00:29:41,480 5 to 90% of energy compared to the 60 to 70% in old school Eva 556 00:29:41,480 --> 00:29:43,280 foams. And if you don't know anything 557 00:29:43,280 --> 00:29:46,880 about these foams, in the show notes, you will find a link on 558 00:29:47,200 --> 00:29:50,320 running shoe foams, if that is of interest for you guys at all. 559 00:29:50,320 --> 00:29:54,120 I sat down with the designer of Saucony and we broke down what 560 00:29:54,120 --> 00:29:56,280 all these foams do because I thought that was just super 561 00:29:56,280 --> 00:29:58,560 interesting. Another thing that comes out of 562 00:29:58,560 --> 00:30:00,840 this study is that by stabilizing the ankle and 563 00:30:00,840 --> 00:30:04,680 reducing the workload off the calf, you arrive at mile 20 with 564 00:30:04,680 --> 00:30:07,200 fresher legs. And personally, I feel like 565 00:30:07,480 --> 00:30:11,040 there is so much less foot fatigue when you get yourself 566 00:30:11,040 --> 00:30:13,280 these shoes. You can put in so much more 567 00:30:13,280 --> 00:30:17,280 mileage compared to, you know, the Nike Freeze or any of those 568 00:30:17,520 --> 00:30:20,640 very soft, flexible shoes that they used to have. 569 00:30:20,720 --> 00:30:23,160 Yeah, I would even go one step further as some of these shoe 570 00:30:23,160 --> 00:30:25,000 companies, I don't know if it's possible, maybe it's not 571 00:30:25,000 --> 00:30:28,360 physically possible, but they should just go out with shoes 572 00:30:28,360 --> 00:30:31,160 that are even more illegal and give you more benefit. 573 00:30:31,480 --> 00:30:34,800 Because you could think you could improve on maybe not using 574 00:30:34,800 --> 00:30:37,800 foams per SE, but using other other methods. 575 00:30:38,080 --> 00:30:40,840 You can improve on that rebound efficiency. 576 00:30:41,120 --> 00:30:43,680 Because for people that you know, just want to do it for 577 00:30:43,680 --> 00:30:46,360 fun, that would be kind of neat. It would make it more 578 00:30:46,360 --> 00:30:48,760 accessible. And we have actually seen a 579 00:30:48,760 --> 00:30:51,640 little bit more of that now a days. 580 00:30:51,640 --> 00:30:55,880 I know that the Max height is 40mm for shoes to be considered 581 00:30:56,200 --> 00:30:59,680 legal versus illegal, but they don't really enforce that for 582 00:30:59,680 --> 00:31:02,400 people that are not doing the elite wave starts. 583 00:31:02,400 --> 00:31:04,680 Yeah, no one's going to come and check your shoes when you go to 584 00:31:04,720 --> 00:31:06,680 a marathon unless you're potentially going to win. 585 00:31:06,800 --> 00:31:08,720 Exactly. And if you love running and if 586 00:31:08,720 --> 00:31:13,680 you enjoy running high mileage, what a great way of utilizing 587 00:31:13,680 --> 00:31:17,960 something that allows your legs to feel fresher and to have less 588 00:31:17,960 --> 00:31:20,560 foot fatigue. I mean, Ryan, a few years ago 589 00:31:20,560 --> 00:31:24,480 when I started taking my marathons more serious, I 590 00:31:24,760 --> 00:31:28,000 started getting shoes that were, you know, the Hoka styles that 591 00:31:28,000 --> 00:31:30,760 were more cushy and just different than what I used to 592 00:31:30,760 --> 00:31:32,880 use. I used to run in Nike Freeze. 593 00:31:32,880 --> 00:31:36,200 I wasn't kidding, you know, very minimal cushioning. 594 00:31:36,400 --> 00:31:39,360 And those shoes worked really well for me when I was running 595 00:31:39,360 --> 00:31:43,000 these 20-30 mile weeks. But then the more I ran, the 596 00:31:43,000 --> 00:31:46,560 more tired my legs grew. And then finally when I coughed 597 00:31:46,560 --> 00:31:51,840 up some big bucks and got myself some more cushy shoes, I felt 598 00:31:51,840 --> 00:31:57,640 such a big difference in a week to week progression of running 599 00:31:57,640 --> 00:32:01,440 more and it allowed me to really increase my mileage by a ton. 600 00:32:01,440 --> 00:32:04,440 It's almost like E bike running. Kind of, right. 601 00:32:04,600 --> 00:32:06,680 It doesn't feel like you're really running as much. 602 00:32:07,000 --> 00:32:10,120 And now the idea of going back to shoes like you're walking 603 00:32:10,120 --> 00:32:12,480 shoes and running in them, it just sounds so awful. 604 00:32:12,520 --> 00:32:14,720 Yeah. I wonder if, yeah, it's 605 00:32:14,720 --> 00:32:17,160 interesting. I wonder if there's a market for 606 00:32:17,400 --> 00:32:19,160 if anyone wants to come up with it, let me know. 607 00:32:25,120 --> 00:32:28,680 But we always we've been talking about impact and how impact 608 00:32:28,720 --> 00:32:33,240 creates speed and stuff. So if you could design A shoe 609 00:32:33,240 --> 00:32:37,280 that would kind of give you more of that rebound effect, like I 610 00:32:37,280 --> 00:32:39,640 know they've had some of the issues that we're kind of bouncy 611 00:32:39,640 --> 00:32:42,760 or big springs or something that would in a way kind of train you 612 00:32:42,760 --> 00:32:45,920 to to run with a more impactful kind of force. 613 00:32:45,920 --> 00:32:48,800 I feel like that would kind of suck because then you're going 614 00:32:48,800 --> 00:32:52,400 to race day and you're running in shoes that are bouncy but 615 00:32:52,400 --> 00:32:54,560 will feel flat. Go backwards. 616 00:32:54,600 --> 00:32:57,320 Yeah, that would be tough. But I wonder if it has some 617 00:32:57,320 --> 00:32:59,600 training and, you know, usefulness. 618 00:32:59,640 --> 00:33:01,360 I don't know. I don't know, it sounds like an 619 00:33:01,360 --> 00:33:02,920 injury waiting to happen, but right. 620 00:33:02,960 --> 00:33:06,520 To kind of go further with that point, the reason I run in Nike 621 00:33:06,520 --> 00:33:10,320 Alpha Flies is because those whose feel bouncy like that to 622 00:33:10,320 --> 00:33:14,440 me, and so I like to save them for race day and I train in 623 00:33:14,600 --> 00:33:18,120 things that are close to that. But then during race day, when I 624 00:33:18,120 --> 00:33:20,960 do run in Nike Alpha Flies, I feel like I'm wearing springs 625 00:33:20,960 --> 00:33:23,400 and I'm just bouncing for it and it feels really rewarding. 626 00:33:23,400 --> 00:33:26,400 Yeah, that's good. All right, so on to our second 627 00:33:26,400 --> 00:33:29,680 last point, which is? Sleep. 628 00:33:30,160 --> 00:33:33,120 Yes. So sleep Ryan, the study, the 629 00:33:33,120 --> 00:33:35,920 sleep study that we're going to talk about is from the Journal 630 00:33:35,920 --> 00:33:40,880 of Clinical Medicine, MDPI Sleep and Athletic Performance is the 631 00:33:40,880 --> 00:33:42,920 name of it. Again, LinkedIn, our show notes 632 00:33:43,120 --> 00:33:46,280 and the summary of the study is that sleep restrictions lead to 633 00:33:46,280 --> 00:33:50,320 decrease glycogen synthesis and increase pro inflammatory 634 00:33:50,800 --> 00:33:54,160 responses, significantly increasing injury risk. 635 00:33:54,320 --> 00:33:57,160 And basically what it talks about is that if you're sleeping 636 00:33:57,160 --> 00:34:01,800 6 hours a night, you might be actively sabotaging every mile 637 00:34:02,080 --> 00:34:04,280 you run. And I think that's me right now. 638 00:34:04,280 --> 00:34:05,840 I have a really hard time sleeping. 639 00:34:05,840 --> 00:34:08,719 Yeah, likewise, but not because of choice. 640 00:34:08,719 --> 00:34:11,480 Well, I don't think anyone is sleep deprived by choice. 641 00:34:11,480 --> 00:34:14,280 It's hard when you have two little kids and your wife's also 642 00:34:14,280 --> 00:34:16,320 not sleeping well. Well, for me, it's not even the 643 00:34:16,320 --> 00:34:17,639 kids. I don't know, I just have this 644 00:34:17,679 --> 00:34:20,080 weird insomnia. Maybe I'm becoming menopausal, 645 00:34:20,080 --> 00:34:22,199 who knows. But yeah, the deep dive into 646 00:34:22,199 --> 00:34:25,280 this study is that speed is built when we're asleep. 647 00:34:25,560 --> 00:34:30,360 During the N3 sleep stage, the body releases growth hormone to 648 00:34:30,360 --> 00:34:33,679 repair the micro tears in your muscle fibers and when you don't 649 00:34:33,679 --> 00:34:36,560 sleep enough, cutting sleep spikes cortisol which inhibits 650 00:34:36,560 --> 00:34:39,280 muscle growth and keeps you in a state where it breaks down 651 00:34:39,280 --> 00:34:42,199 muscle rather than building it. When you're chronically sleep 652 00:34:42,199 --> 00:34:45,880 deprived, which I guess we are because you sleep less than 7 653 00:34:45,880 --> 00:34:50,040 hours, you increase injury risk by 1.7 times. 654 00:34:50,080 --> 00:34:53,480 So not too bad, but I mean, I guess almost double. 655 00:34:53,719 --> 00:34:55,719 Yeah, I'd say 1.7. Is a lot. 656 00:34:55,719 --> 00:34:57,960 I was thinking percentage. Somebody get some sleep. 657 00:34:57,960 --> 00:35:00,240 But yeah, so but we need to sleep more. 658 00:35:00,240 --> 00:35:02,640 And sleep is important. When you sleep, you recover 659 00:35:02,640 --> 00:35:04,680 better. And people, I mean, look at all 660 00:35:04,680 --> 00:35:07,920 these elite athletes, they sleep so many hours to go for a run 661 00:35:07,920 --> 00:35:09,920 and they sleep. And if you can have that 662 00:35:09,920 --> 00:35:12,560 schedule, that's great. But if you can't, just try to 663 00:35:12,560 --> 00:35:15,040 sleep at night. Yes, get your rest in. 664 00:35:15,040 --> 00:35:17,840 So, Lenny, the last and final topic for tonight. 665 00:35:18,480 --> 00:35:22,600 Our favorite that we always talk about the polarized training 666 00:35:22,600 --> 00:35:27,920 method, the 8020 rule. This is supported by a study by 667 00:35:27,920 --> 00:35:33,760 ResearchGate Seiler 8020 study. The sources IJSPP again can be 668 00:35:33,760 --> 00:35:36,960 found in our show notes and the summary of this study from 2010 669 00:35:36,960 --> 00:35:40,720 is that polarized training patterns, 80% low intensity, 670 00:35:40,720 --> 00:35:44,360 optimized long term physiological adaption and 671 00:35:44,400 --> 00:35:47,280 performance. So if you want to run faster, 672 00:35:47,280 --> 00:35:49,960 you have to run slower. Most amateur runners, we live in 673 00:35:49,960 --> 00:35:54,240 this Gray zone that is too fast to recover from, but also too 674 00:35:54,240 --> 00:35:57,800 slow to make them an elite. Now, if you are able to change 675 00:35:57,800 --> 00:36:02,680 your running patterns to run 80% of your runs at a boringly slow 676 00:36:02,680 --> 00:36:07,640 rate, then you can improve your runs, because that's how it 677 00:36:07,640 --> 00:36:08,680 works. Yes. 678 00:36:08,680 --> 00:36:11,040 And I think that that was one of the things that kind of was 679 00:36:11,040 --> 00:36:14,000 really interesting to me. And and I think encouraging 680 00:36:14,240 --> 00:36:17,920 allows you to train to get faster with less effort, sort of 681 00:36:18,160 --> 00:36:20,200 more effort. Yes, because also when you do 682 00:36:20,200 --> 00:36:22,880 that, you also don't destroy your legs. 683 00:36:22,880 --> 00:36:27,400 I think that running slow and increasing your mileage can also 684 00:36:27,400 --> 00:36:30,520 go hand in hand together, because if you are running slow 685 00:36:30,520 --> 00:36:32,760 enough that you can put more miles in without feeling 686 00:36:32,760 --> 00:36:35,800 destroyed the next day and you're recovered, then you're 687 00:36:35,960 --> 00:36:39,920 going back to point #1 where you're building this aerobic 688 00:36:39,920 --> 00:36:41,960 engine. Yeah, it comes full circle. 689 00:36:42,040 --> 00:36:44,880 Yes, we have come full circle with this podcast. 690 00:36:45,160 --> 00:36:47,720 Again, we did that without planning it, so that was really 691 00:36:47,720 --> 00:36:48,720 great. Yeah. 692 00:36:49,160 --> 00:36:50,800 So now back to topic. One Just kidding. 693 00:36:50,800 --> 00:36:53,800 No, we've reached the end with this 2080 rule. 694 00:36:54,200 --> 00:36:56,200 I think, you know, it's always, I think it's probably a good 695 00:36:56,200 --> 00:36:59,080 thing to do to come back and kind of summarize what we learn 696 00:36:59,080 --> 00:37:01,320 as we go through. I think it was a good idea to do 697 00:37:01,320 --> 00:37:03,600 this and then we should probably do it. 698 00:37:03,640 --> 00:37:08,240 You know, every so often IIA lot of times people always criticize 699 00:37:08,240 --> 00:37:10,360 science because they tell us one thing and then they tell us 700 00:37:10,360 --> 00:37:12,560 something else. I think if you understand the 701 00:37:12,560 --> 00:37:15,560 scientific process, then you can understand what happens a little 702 00:37:15,560 --> 00:37:18,000 bit better. And, and what typically happens 703 00:37:18,000 --> 00:37:21,760 is an observation is made and then a theory is created based 704 00:37:21,760 --> 00:37:23,800 on that observation. And then you try to prove that 705 00:37:23,800 --> 00:37:25,440 theory wrong. And if you can't prove that 706 00:37:25,440 --> 00:37:28,200 theory wrong, you assume the theory is probably correct, but 707 00:37:28,200 --> 00:37:30,960 you're not 100% sure usually in most cases. 708 00:37:31,320 --> 00:37:35,280 And so sometimes as we get more research or as we get better at 709 00:37:35,280 --> 00:37:39,040 researching from the scientific field, you can then you have to 710 00:37:39,040 --> 00:37:41,400 change your theory because your theory wasn't correct because 711 00:37:41,400 --> 00:37:44,360 you found out new information. And that's when people get that 712 00:37:44,360 --> 00:37:46,560 misconception of, oh, they just tell us one thing and they 713 00:37:46,560 --> 00:37:47,760 completely tell us something different. 714 00:37:48,160 --> 00:37:50,920 And it's not, I don't think it's with intent. 715 00:37:50,920 --> 00:37:53,160 It's more just just a natural process. 716 00:37:53,160 --> 00:37:57,160 And hopefully as more and more people study or evaluate certain 717 00:37:57,160 --> 00:38:01,600 things, there's less of that controversial, you know, feel to 718 00:38:01,600 --> 00:38:05,360 it, or they get more down to the actual truths of things. 719 00:38:05,520 --> 00:38:09,280 I think like everything, things are really complicated in most 720 00:38:09,280 --> 00:38:12,200 cases, but it's human nature to try to find a simple answer for 721 00:38:12,200 --> 00:38:14,720 complicated things, and usually simple answers don't tell the 722 00:38:14,720 --> 00:38:17,000 whole story. They don't, and there's again 723 00:38:17,320 --> 00:38:20,600 the caveat that it's also possible for two theories to 724 00:38:20,600 --> 00:38:25,360 coexist together, and the whole one size doesn't fit all theory 725 00:38:25,360 --> 00:38:26,760 right. Yeah, definitely. 726 00:38:26,760 --> 00:38:28,640 All right. So we're going to wrap this up. 727 00:38:28,640 --> 00:38:32,080 Stay tuned for next week. We have not planned what we're 728 00:38:32,080 --> 00:38:35,360 going to talk about next week yet, but I'm sure it'll be 729 00:38:35,360 --> 00:38:36,840 great. And then you're off to Kenya. 730 00:38:37,080 --> 00:38:39,600 Yes, and then I'm off to Kenya, officially leaving on 731 00:38:39,600 --> 00:38:41,920 Valentine's Day. That's my present to you, Ryan. 732 00:38:41,920 --> 00:38:44,320 I'm giving you some alone time on Valentine's Day. 733 00:38:44,320 --> 00:38:45,880 Are you excited for that? I didn't. 734 00:38:45,920 --> 00:38:48,880 Even know that I wasn't even thinking about it, now I know. 735 00:38:48,880 --> 00:38:51,440 Well, I mean, you never asked me to be your Valentine's Day. 736 00:38:51,440 --> 00:38:54,680 After 11 years of marriage, I'm still waiting for it. 737 00:38:54,760 --> 00:38:57,760 I think it's implied, but also I do nice things for you. 738 00:38:57,880 --> 00:39:00,240 Don't assume that that means they don't ever do anything nice 739 00:39:00,240 --> 00:39:03,520 for you. But also it's still January, so 740 00:39:03,520 --> 00:39:05,840 there's still kind of a little bit like we're recording this. 741 00:39:05,840 --> 00:39:07,920 It's still January. So there's still some time 742 00:39:07,920 --> 00:39:09,440 before Thanksgiving would have come. 743 00:39:09,600 --> 00:39:11,720 But if you wanted to, you could ask me on air. 744 00:39:11,720 --> 00:39:15,040 Will you be my Valentine? Betty, yes, I will be OK. 745 00:39:15,080 --> 00:39:16,360 All right. So with that, we're going to get 746 00:39:16,360 --> 00:39:18,160 a room. Stay tuned for next week. 747 00:39:18,160 --> 00:39:20,200 And with that. Have a good week of running. 748 00:39:21,160 --> 00:39:23,200 You've been listening to the Marathon Running Podcast by 749 00:39:23,200 --> 00:39:26,000 Marathon Journal. If you've enjoyed the show, 750 00:39:26,000 --> 00:39:29,000 check us out at marathonjournal.com or follow us 751 00:39:29,000 --> 00:39:30,960 on social media. Happy training.