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This week's episode of The 
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today. 
Hello everyone and welcome to 

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the Doctors of Running podcast 
where we, a group of doctors of 

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physical therapy, discuss the 
art and science of running and 

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the stuff that we put on our 
feet today. 

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I'm the Solo Doctors of Running 
representative I'll be hosting 

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today. 
I'm Nathan Brown and the reason 

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why I'm the only one here is not
because I'm giving you a solo 

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podcast that would be painful 
for you all if we had to do 

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that. 
But I actually have an amazing 

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guest with us, another doctor, 
physical therapy. 

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Victoria Secly. 
She is here with us to talk all 

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things strength training and 
running. 

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We've pooled your questions and 
we're excited to dive into those

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and hear a lot more from her 
expertise in what she has to 

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say. 
So Victoria, thank you so much 

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for joining us on the podcast 
today. 

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Thank you. 
I'm so happy to be here and it's

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my favorite topic, so lots to 
talk about today. 

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Awesome. 
So just a quick bio that I'm 

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going to read off for you and 
you can learn more about her on 

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her Instagram. 
Handle Train Smart, Run Strong. 

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She also has a website, but 
Victoria's a physical therapist,

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run coach and strength coach 
who's passionate about working 

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with runners and using her 
skills to assist runners who are

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rehabbing from injury or looking
to become a stronger and more 

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efficient runner. 
I think that does sum it up for 

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what I know about you so far, 
but can you give us a little bit

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of background of how you got to 
where you are, maybe your 

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educational background and kind 
of your career trajectory to 

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where you're at now? 
Absolutely. 

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I mean, we could start all the 
way back, but I'll stare you the

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my new details. 
So first of all, I guess the 

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first thing to say about me is I
am actually Canadian. 

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So I come from across the border
and the reason I came to the 

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States is actually because I 
play tennis in college. 

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So that's what brought me over 
here. 

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And the physical therapy 
profession in Canada is a little

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bit different. 
I would say #1 is. 

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And everywhere else in the world
we're called physio. 

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So not that that's a huge 
difference, but I always find 

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that really interesting and 
forget that when I go back home.

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But I always, you know, playing 
in sports, I was always really 

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interested in. 
Kind of injuries and having my 

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own fair share of injuries while
playing in college really kind 

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of led me down that path without
me even really knowing. 

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And once I graduated college, 
physical therapy just seems like

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a really perfect fit. 
I wanted to stick in kind of the

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sports world and also get a 
deeper sense of connecting with 

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people and understanding why 
injuries happen and helping them

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get through that. 
So that's really what brought me

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to physical therapy school. 
I went to NYU, which brought me 

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up to New York. 
And thankfully, close to the 

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border, close to home. 
So it was a good choice for me, 

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I'd say, 'cause I'm very, you 
know, still really close with my

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family. 
And I was always a runner from 

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day one. 
And and it really came from my 

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mom who ran her first half 
marathon when I was much 

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younger. 
And I decided to do one with 

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her, actually, when I was 12, 
which everyone thought my 

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parents were crazy when they had
me to do that. 

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I had one of the best 
experiences of my whole life. 

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And I will never forget crossing
that finish line in Toronto, 

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which was the Toronto Waterfront
Marathon and Half Marathon. 

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And ever since then, running 
kind of became like my thing. 

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As soon as I put down the tennis
racket, I was like, I Running is

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my true love. 
Tennis was, you know, lots of 

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love and lots of hate, 
especially going into a sport at

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a very young age. 
So running was always something 

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that I felt a lot of passion 
towards. 

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So once I was, once I graduated 
PT school and started working as

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a PTI, my eyes would light up 
every time I worked with a 

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runner. 
And I was just always so excited

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whenever runners would come into
the clinic. 

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You know, I worked in Manhattan,
very close to Central Park, so 

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we did get quite a lot of 
runners coming through the door.

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And I, you know, two years in, 
to me working, I was kind of at 

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this point where I was like, do 
I really love what I'm doing or 

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what? 
What makes me love this? 

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And I went and spoke to my boss.
So I put, AI give a lot of 

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credit to her because I told 
her, you know, I really love 

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working with runners. 
And she said, hey, how how about

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you become like the running 
person in our clinic? 

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And I said, Oh my goodness, 
that's that's actually something

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that brings me joy and really 
allows me to continue to be 

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excited. 
You know, as, you know, in kind 

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of the outpatient orthopaedic 
world, you can see 2025 people a

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day and it can be really 
grueling. 

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But that was something that was 
really exciting to me. 

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So I went out. 
I took every C. 

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You every course, every like 
running, anything running I 

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could find. 
I was just kind of like putting 

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all of my effort and energy into
it. 

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And I told the front desk there,
I said if there's a person who 

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calls in their runner, please 
put them on my schedule. 

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I was like really excited about 
all this. 

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And then the pandemic hit couple
years after that, and I was in a

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really weird place, still not 
really knowing if I wanted to 

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stay in outpatient orthopedics. 
And that's when I started my 

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coaching business, my run 
coaching business, because I got

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the run coaching certification 
and I just really loved that 

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aspect of, you know, taking 
people from the rehab, from a 

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place of rehab and then moving 
them forward into training and 

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racing again. 
I feel like there's a huge 

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divide in the healthcare 
industry. 

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It's like P TS can very easily 
get you to a point where maybe 

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you're just starting to run 
again, but with insurance and. 

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Things get really complicated at
that point. 

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I feel like there's very little 
guidance after that, and not 

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many people know how to get 
started again and to get back 

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into, you know, half marathon, 
marathon training. 

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And I felt like there was a big 
divide there. 

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So that's really what I based a 
lot of my coaching on in the 

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beginning, and I think that's 
what really led me to the 

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business that I have today. 
So yeah, I I I don't want to 

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interrupt you too much but I was
just talking to a friend who 

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asked me like So what is the 
because I do some coaching in in

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ours as well and it's you know 
what does the coaching side from

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a PT standpoint like what is 
that? 

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How does that how do you 
interact with that what do you 

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think about that? 
I was like it's actually my 

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favorite part because when you 
have when you have somebody who 

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you're doing coaching with you 
get to look at like the entire 

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pie that makes up a healthy 
runner. 

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Whereas sometimes when you are 
with an insurance company or 

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doing a certain type of therapy 
you you don't get to address 

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everything else. 
So I I just like you said I just

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that coaching side just is a 
very opens up a lot so you can 

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be able to care for somebody 
well so. 

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I completely agree and I think 
there's a lot of, just like 

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injury management that can be 
done before it even becomes an 

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injury and a lot of that can 
happen. 

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Through coaching. 
So a lot of the clients that 

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work with me, if something pops 
up, I already know how to manage

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their plan because I just having
an understanding of injuries and

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we can avoid a lot of the 
overuse injuries that happen in 

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running from the get go. 
And I think that's missing a lot

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in the healthcare field too. 
So you know, I I really started 

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this almost as like I feel like 
physical therapy and the 

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healthcare industry as a whole. 
Just kind of have to move 

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forward with that too. 
Like we really need to step into

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that prevention preventative 
phase and unfortunately the 

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place that we're at right now 
with insurance companies, 

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they're just not really letting 
us, you know, treat in that way.

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But you know obviously we can 
make it work through coaching a 

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lot of the time. 
So it's like kind of just. 

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Attempting to move us forward 
and see what we can do and 

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hopefully prevent a lot of the 
injuries that runners have to 

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deal with. 
So yeah, absolutely you you said

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you've taken a lot of running 
related courses online stuff. 

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Are there any for maybe other 
PTS that are listening, any that

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you really love that that stick 
out to you? 

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Yes. 
The one that sticks out to me 

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mainly is science and sport. 
I believe it was called. 

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I might be making that up. 
It was three. 

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It was 3 PTS. 
Brian Kirschenbaum I believe. 

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Irene Davis who is huge in the 
running field and just like she 

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does a lot of research. 
And one more who I I his name is

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flipping me right now but the 
three of them basically brought 

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like 3 different theories behind
running injuries and kind of 

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like debated each other all 
weekend and I found an in person

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one. 
It was. 

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It was before the pandemic. 
So yeah, that would have been 

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Chris Powers, hiderschite and 
and Irene Davis. 

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Yes, Chris Powers. 
Probably mispronounced. 

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Yeah, that's great, Chris Powers
is. 

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The other one, yeah, I forget 
what they call it might be 

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called like the running summit 
or something like that, or 

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science and sport. 
Science and sport. 

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I don't even know where that 
came from, but yes, it was. 

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It was amazing. 
I think they still do it, 'cause

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I think I still get the emails 
from them. 

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But I love that one. 
I thought that was really 

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interesting. 
And then honestly, like I really

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recommend. 
I know that we don't, I don't 

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think we get to use from this, 
but I recommend PTS who are 

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interested in running to take 
the RCA Run Coaching course. 

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I found that really informative 
just from liking an 

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understanding of how to manage 
plans and what runners might be 

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going through in terms of like 
training and everything outside 

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of that. 
You know there are there are 

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some not so great. 
Too that I've taken. 

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Oh, there was another really 
good one. 

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I can't remember his name, but 
it was run by Saint Augustine 

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and it was a fully like running 
coach. 

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And he has a full running clinic
down in Florida. 

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I don't remember his name 
though, but that was a great one

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as well. 
There's there's a lot of good 

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resources out there and yeah, 
that that running Summit or 

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whatever they call it. 
But yeah, Brian Heidersheit, 

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Irene Davis and Chris Powers, 
they're they're they think 

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differently about it and I think
that's what's fascinating. 

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And yes, for them, they like 
kind of talk past each other. 

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But as the clinician, you get to
integrate it all because you 

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don't have any stock in the game
when it comes to the research. 

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So it it's pretty awesome. 
Cool. 

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Yeah. 
I I hope I was helpful because I

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don't have such a bad memory. 
I'm like, yeah, the Saint 

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Augustine. 
And they're just like, that's 

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great. 
People can find it, they'll 

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figure it out. 
So the topic of the day is going

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to be strength training for 
runners. 

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We gather a lot of people's 
questions and we're going to 

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list a lot of those here today, 
our subjective of the day. 

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If you have another question 
regarding strength training, you

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can put that there. 
Otherwise, our subjective is 

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what are your favorite tips to 
get your strength training in 

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the midst of a training cycle. 
So feel free to comment with 

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those below or send us an e-mail
with your thoughts. 

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I'm happy to add any questions, 
like I said that you may have to

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our list for future Q&A episodes
or mailbag episodes as well. 

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So let's get this started. 
Our first question is from IP 

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Standard and they're asking do I
need to lift heavy or is body 

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weight enough? 
I love this question. 

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You don't need to do anything 
that you don't want to do. 

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Let's start there, because I 
think that, you know, I think 

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that's really what a lot of 
runners look at, strength 

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training and they're like. 
This really is does not sound 

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fun, does not sound interesting 
to me, and I understand that 

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perspective. 
So I think finding any type of 

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movement that you enjoy is 
better than nothing. 

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So if if you're at that point 
where you're like, I really 

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don't think I'm ever going to do
much of anything. 

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I know strength training can be 
important, but like, I get lost 

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in the weeds when it comes to 
what exercise to do, how much 

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weight to use all of that stuff.
Find some type of movement that 

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you enjoy, do it consistently 
and that's. 

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That's better than nothing. 
So it's like, what's what's 

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better than the other? 
Who knows? 

240
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But at at the same time, when we
kind of get into the weeds of 

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it, generally when we're talking
about strength training, purely 

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like how we're actually going to
make a change in our muscular 

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system, body weight can only 
take us so far. 

244
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Right. 
So obviously body weight is a 

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great place to start, especially
if you're just starting out with

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any type of strength training 
protocol. 

247
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You don't want to reach for a 
barbell the first time you're 

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ever doing a squat. 
Starting out body weight and 

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getting yourself comfortable 
with different types of 

250
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exercises is always the place to
start and just getting yourself 

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in in that routine. 
Right off the bat. 

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Now in terms of lift lifting 
heavy, I do think that does have

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benefits for runners. 
Generally when we're talking 

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about strength training for 
running, the reason that we do 

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it is because we want to allow 
our body to handle more load so 

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that it can basically run more 
efficiently and we can tolerate 

257
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more when we're running. 
So for that reason. 

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Adding weight and therefore 
lifting heavier can be 

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beneficial because that's how we
start to make changes in our 

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muscular system. 
But it's a hard question because

261
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like what's what's 1 better than
the other? 

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It depends on on many for many 
reasons. 

263
00:13:53,160 --> 00:13:56,200
But if you are a runner who is 
interested in strength training 

264
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and wants to actually make 
changes in their muscular 

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system, you are probably going 
to have to add weight to the 

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exercises that you're doing. 
And then if we're talking about 

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like what is truly lifting 
heavy? 

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Heavy and you know, it's going 
to depend on the level that 

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you're at, but if we're talking 
you know barbell and really swat

270
00:14:17,600 --> 00:14:20,040
rack and what people I think 
kind of think of when they think

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of lifting heavy, I do think it 
can be beneficial, but you don't

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have to do it in order to make 
changes, right? 

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And you're you're talking about 
the muscular system here too. 

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Do you think that there are 
people with certain injury 

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history, whether if it's with 
certain certain muscle tendon 

276
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issues or bone issues that like 
lifting heavy, may be beneficial

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for more so than others? 
Yes and no, 100%. 

278
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I think anyone with any kind of 
musculotendinous injury will 

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benefit again from progressively
strength training. 

280
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You know, obviously you want to 
do it in a setting where you're 

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if you're currently injured or 
have been chronically injured in

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a setting where you are 
adequately monitored, that's 

283
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where PTS come in, right. 
You don't just want to be like, 

284
00:15:06,720 --> 00:15:10,240
well, my Achilles tendon hurts, 
I'm going to go and do. 

285
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Half raises with 100 LB bar on 
my back. 

286
00:15:13,280 --> 00:15:15,280
Like from now until the end of 
time. 

287
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You know, obviously you want to 
do it in a way that feels good 

288
00:15:18,200 --> 00:15:23,200
and progresses nicely, but yeah,
I do think that making again, 

289
00:15:23,200 --> 00:15:27,120
making changes to the muscular, 
tendonous system does happen. 

290
00:15:27,600 --> 00:15:31,880
As we lift heavier weights and 
therefore can be very beneficial

291
00:15:31,880 --> 00:15:34,720
for someone who has dealt with 
that type of injury, I would 

292
00:15:34,720 --> 00:15:38,640
even go to say someone who has 
dealt with any type of like bone

293
00:15:38,640 --> 00:15:43,920
stress injury, just to make that
area a little bit more available

294
00:15:43,920 --> 00:15:45,440
to more load. 
As well. 

295
00:15:46,120 --> 00:15:48,960
And one of the things you said 
right off the bat was like you 

296
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don't have to do anything you're
not you don't want to do because

297
00:15:51,760 --> 00:15:54,080
it matters more that you 
actually do something. 

298
00:15:54,080 --> 00:15:56,040
I thought that was a poignant 
point because I think there was 

299
00:15:56,040 --> 00:16:00,520
a study that came out early this
year that showed we talked about

300
00:16:00,520 --> 00:16:02,960
on this podcast maybe a month or
or so ago. 

301
00:16:03,240 --> 00:16:06,600
But basically the the only 
people who had and the people 

302
00:16:06,600 --> 00:16:10,760
did have injury reduction 
through through a strength 

303
00:16:10,760 --> 00:16:13,880
training regiment, but the only 
people who did it were the high 

304
00:16:14,560 --> 00:16:17,320
compliance people. 
Anyone who is moderate or low, 

305
00:16:17,440 --> 00:16:20,200
they had no benefit at all. 
So either you got to pick 

306
00:16:20,200 --> 00:16:23,440
something you're going to do and
stick to it or you got to, it's 

307
00:16:23,440 --> 00:16:25,760
not worth it at all. 
So I think that's a very 

308
00:16:25,760 --> 00:16:27,800
poignant point that shouldn't 
get lost. 

309
00:16:27,840 --> 00:16:30,960
That's why I wanted to lead with
that, because I do think that 

310
00:16:30,960 --> 00:16:34,520
also allows some people to 
breathe a little bit too. 

311
00:16:34,520 --> 00:16:37,320
It's like, OK, there isn't 
something specific that I have 

312
00:16:37,320 --> 00:16:39,440
to walk through. 
It's not super complicated, 

313
00:16:39,720 --> 00:16:41,840
just. 
You know, develop a routine, 

314
00:16:42,040 --> 00:16:45,640
find what you like to do, do it 
consistently and often. 

315
00:16:45,640 --> 00:16:48,080
We don't really have to think 
much past that. 

316
00:16:48,800 --> 00:16:52,640
Obviously as PTS we know we can 
get a little bit more specific 

317
00:16:52,640 --> 00:16:55,240
when it does come to certain 
injuries when we're like, OK, 

318
00:16:55,240 --> 00:16:58,240
maybe we want to start to assess
how you're moving and where we 

319
00:16:58,240 --> 00:17:03,160
can change different again, 
muscular tendonitis issues, but 

320
00:17:03,680 --> 00:17:06,520
for the average runner who is 
not injured. 

321
00:17:07,079 --> 00:17:11,160
I really think that just finding
something you enjoy in terms of 

322
00:17:11,160 --> 00:17:14,400
strength training and doing that
consistently, don't even think 

323
00:17:14,640 --> 00:17:17,480
anything else other than that 
the consistency is what matters 

324
00:17:17,480 --> 00:17:20,960
most. 
Yeah, 4/4 runners who are 

325
00:17:20,960 --> 00:17:25,040
wanting to lift heavy. 
Maybe it's due to wanting to 

326
00:17:25,040 --> 00:17:28,160
improve bone density or some 
kind of bone health thing. 

327
00:17:28,319 --> 00:17:31,400
What are some big mistakes that 
you feel like people make when 

328
00:17:31,400 --> 00:17:34,080
trying to add a ton of weight to
their to their routine? 

329
00:17:34,400 --> 00:17:37,160
It's kind of the same as when, 
like the mistakes that we make 

330
00:17:37,160 --> 00:17:39,360
as runners, just doing too much,
too soon. 

331
00:17:39,760 --> 00:17:42,440
Right. 
So it's like sometimes you just 

332
00:17:42,440 --> 00:17:47,680
want to be aware of how your 
body's feeling that day. 

333
00:17:47,680 --> 00:17:49,440
I think we make this mistake a 
lot. 

334
00:17:49,440 --> 00:17:52,200
It's like. 
It's it's hard sometimes to 

335
00:17:52,200 --> 00:17:54,520
assess how your body's feeling 
and then all of a sudden you're 

336
00:17:54,520 --> 00:17:57,840
like, well, I lifted, you know, 
£110 last week. 

337
00:17:57,840 --> 00:18:01,080
I'm going to try 120 lbs this 
week because I'm feeling good. 

338
00:18:01,080 --> 00:18:03,160
And then all of a sudden it, you
know, is a little bit too much 

339
00:18:03,160 --> 00:18:06,680
and now you're hurting. 
That happens with running too. 

340
00:18:06,680 --> 00:18:08,920
You know, we're doing speed work
one week, we do it again the 

341
00:18:08,920 --> 00:18:12,440
next week, and that makes us. 
Injured something starts to 

342
00:18:12,440 --> 00:18:15,480
hurt. 
So not doing too much too soon I

343
00:18:15,480 --> 00:18:18,080
think is really important. 
Really nailing the basics of 

344
00:18:18,080 --> 00:18:19,920
strength training as you're 
going through that. 

345
00:18:20,600 --> 00:18:26,360
And I think just just being 
mindful of, you know the reps 

346
00:18:26,360 --> 00:18:27,760
and the sets that you're doing 
as well. 

347
00:18:27,760 --> 00:18:31,240
I think some people feel like 
when they up the weight, they 

348
00:18:31,240 --> 00:18:35,360
also have to be doing like five 
sets of 50 of like an exercise 

349
00:18:35,360 --> 00:18:38,680
and when you're lifting heavy I.
I I don't think a lot of people 

350
00:18:38,680 --> 00:18:40,720
realize like it's really doesn't
take. 

351
00:18:40,720 --> 00:18:44,200
It can be two to three sets for 
six to 10 reps to make a 

352
00:18:44,200 --> 00:18:47,280
difference. 
And as runners we're not really 

353
00:18:47,280 --> 00:18:48,760
used to that. 
We think that it's like, oh, 

354
00:18:48,760 --> 00:18:52,920
endurance, we have to do 100 
reps of this and that's not 

355
00:18:52,920 --> 00:18:55,520
really the most efficient way to
lift heavy. 

356
00:18:55,520 --> 00:18:59,000
So I think it's just being 
mindful of the load that you're 

357
00:18:59,000 --> 00:19:03,800
adding on, easing into it, not 
having to rush through it and 

358
00:19:03,800 --> 00:19:05,560
then. 
You know, the flip side of that 

359
00:19:05,560 --> 00:19:08,520
is also leaving enough time for 
recovery for your muscular 

360
00:19:08,520 --> 00:19:12,560
system afterwards. 
I think what a lot of runners do

361
00:19:12,560 --> 00:19:17,040
is they kind of expect their 
lift to feel like they kind of 

362
00:19:17,480 --> 00:19:20,080
they expect to feel like they do
after a hard run. 

363
00:19:20,760 --> 00:19:23,320
They expect to be sweating. 
They expect to be like huffing 

364
00:19:23,320 --> 00:19:25,640
and puffing and like, you know, 
all of that type of stuff. 

365
00:19:25,640 --> 00:19:27,960
And that might not happen from 
strength training, especially if

366
00:19:27,960 --> 00:19:30,760
you're a runner with really good
cardiovascular endurance. 

367
00:19:30,880 --> 00:19:34,680
You might not even break much of
A sweat if you're lifting heavy.

368
00:19:34,920 --> 00:19:37,360
And I think runners then will be
like, well, I haven't done 

369
00:19:37,360 --> 00:19:40,600
enough, so I'm just going to do 
10 more exercises or 10 more 

370
00:19:40,600 --> 00:19:42,960
sets. 
Of this, and it's like, don't 

371
00:19:43,200 --> 00:19:46,360
keep those same expectations of 
how you're going to feel during 

372
00:19:46,360 --> 00:19:48,920
a strength session as you are 
when you're running. 

373
00:19:48,920 --> 00:19:51,800
There's different forms of 
movement, it's different types 

374
00:19:51,800 --> 00:19:54,560
of activities. 
And I think runners sometimes 

375
00:19:54,560 --> 00:19:59,960
are like looking for that kind 
of cardio feeling and end up 

376
00:19:59,960 --> 00:20:02,200
doing too much with their 
strength because of that. 

377
00:20:02,440 --> 00:20:03,920
That's a really, really good 
point. 

378
00:20:04,400 --> 00:20:09,480
And in that vein when somebody 
maybe who so I'm guilty of like 

379
00:20:09,480 --> 00:20:11,240
hating strength. 
Training So sorry. 

380
00:20:11,240 --> 00:20:13,240
Me too. 
I'm the same way. 

381
00:20:13,320 --> 00:20:17,120
Oh that's great. 
So someone like me who is 

382
00:20:17,120 --> 00:20:20,760
adding, adding, strengthening 
for the first time to my 

383
00:20:20,760 --> 00:20:24,360
routine, do you usually 
recommend that they change their

384
00:20:24,360 --> 00:20:28,280
running routine as well, or or 
do you say, oh you're fine just 

385
00:20:28,280 --> 00:20:30,720
like add this? 
Or do you modify both? 

386
00:20:30,960 --> 00:20:33,080
Great question and really good 
point. 

387
00:20:33,080 --> 00:20:37,080
I do modify both because 
essentially you are adding load.

388
00:20:37,440 --> 00:20:42,560
To your body, right. 
So generally it's either like 

389
00:20:42,560 --> 00:20:45,440
maintenance status with running.
So it's like you've gotten your 

390
00:20:45,440 --> 00:20:47,040
run into a certain point and 
you're just going to kind of 

391
00:20:47,040 --> 00:20:50,080
hold it there for a couple weeks
as you get accustomed to a new 

392
00:20:50,280 --> 00:20:54,000
strength routine. 
In some cases, it might even be 

393
00:20:54,000 --> 00:20:58,080
dipped down a little. 
It depends on the runner you 

394
00:20:58,080 --> 00:21:00,200
know. 
What level you're at. 

395
00:21:00,200 --> 00:21:02,560
And then also if you have a race
on the calendar, like if you're 

396
00:21:02,560 --> 00:21:06,640
kind of if you do have to keep 
that in mind as well. 

397
00:21:06,640 --> 00:21:09,080
So it depends. 
I think in a perfect world if 

398
00:21:09,080 --> 00:21:12,400
you could either maintain your 
running or even take it back 

399
00:21:12,400 --> 00:21:14,880
just a little bit for a couple 
weeks until you get accustomed 

400
00:21:14,880 --> 00:21:18,080
to it because again, like doing 
too much too soon can very much 

401
00:21:18,080 --> 00:21:21,160
be you're adding a whole new 
strength routine and continuing 

402
00:21:21,360 --> 00:21:25,360
to increase your running program
and then that's too much for 

403
00:21:25,360 --> 00:21:27,880
your body to handle. 
So yeah, absolutely cool. 

404
00:21:27,880 --> 00:21:31,000
That makes a lot of sense. 
So this kind of moves a little 

405
00:21:31,000 --> 00:21:34,520
bit into our next question. 
This is from Amy Mcdee, 43, and 

406
00:21:34,600 --> 00:21:37,400
they're asking kind of a 
question about when should I 

407
00:21:37,400 --> 00:21:39,960
strengthen? 
Is it best to do it on a speed 

408
00:21:39,960 --> 00:21:42,000
work day? 
Is it best on an easy recovery 

409
00:21:42,000 --> 00:21:44,480
day, a rest day? 
When do you work this stuff in 

410
00:21:44,480 --> 00:21:47,320
and why? 
As PTS, we're going to laugh at 

411
00:21:47,320 --> 00:21:49,520
this, but the answer truly is it
depends. 

412
00:21:51,240 --> 00:21:54,480
I will. 
I will give you a couple ideas 

413
00:21:54,520 --> 00:21:57,520
for you to like really kind of 
start to think on your own so 

414
00:21:57,760 --> 00:21:59,240
and really what works best for 
you. 

415
00:21:59,240 --> 00:22:01,440
Because ultimately that's what's
going to be the answer. 

416
00:22:01,440 --> 00:22:06,960
Whatever works best for you 
generally if you are. 

417
00:22:08,280 --> 00:22:10,400
I I tend to say if you're a 
beginner. 

418
00:22:10,960 --> 00:22:17,160
In strength training or running 
or both, I do like to strength 

419
00:22:17,200 --> 00:22:21,200
train and run on separate days, 
especially if you're adding a 

420
00:22:21,280 --> 00:22:24,360
whole new routine. 
So I would say, you know, that 

421
00:22:24,360 --> 00:22:26,880
doesn't really keep the hard 
days hard, but it's like you run

422
00:22:26,880 --> 00:22:28,600
on one day, you strength train 
on one day. 

423
00:22:28,800 --> 00:22:32,440
That will just allow you to have
a better sense of how your 

424
00:22:32,440 --> 00:22:35,280
body's responding to each 
activity differently, right? 

425
00:22:35,280 --> 00:22:37,480
So you're able to say like 
you're able to sleep on and be 

426
00:22:37,480 --> 00:22:40,160
like, wow, I'm for oh, that was 
probably from the. 

427
00:22:40,360 --> 00:22:41,800
That I did. 
Or that was probably from the 

428
00:22:41,800 --> 00:22:44,360
strength training and you get a 
better sense of how your body is

429
00:22:44,360 --> 00:22:46,760
responding to each. 
Now, if you've been doing that 

430
00:22:46,760 --> 00:22:49,640
for a couple weeks, and 
obviously if you have a race on 

431
00:22:49,640 --> 00:22:52,120
the calendar or your run 
training becomes a little bit 

432
00:22:52,120 --> 00:22:55,440
more intense like you have more 
days that you're running, I 

433
00:22:55,480 --> 00:22:59,040
generally recommend pairing a 
hard. 

434
00:23:00,360 --> 00:23:04,160
Run day with your strength 
training and the reason being is

435
00:23:04,160 --> 00:23:07,360
because again, the idea of 
recovery comes up. 

436
00:23:07,920 --> 00:23:11,880
How does our body respond to 
hard run days? 

437
00:23:12,040 --> 00:23:15,920
How does our body respond to 
true strength training if we are

438
00:23:15,920 --> 00:23:19,280
doing both of those? 
Truly, our musculotendinous 

439
00:23:19,280 --> 00:23:23,400
system is going to make changes 
in order to allow for those 

440
00:23:23,400 --> 00:23:27,160
changes to happen. 
Without crossing that threshold 

441
00:23:27,160 --> 00:23:31,720
into injury, we need to allow 
time for recovery and that's the

442
00:23:31,880 --> 00:23:35,240
the whole idea between keeping 
the hard days hard under the 

443
00:23:35,240 --> 00:23:39,680
guise of the idea that the next 
day is easy, right? 

444
00:23:39,680 --> 00:23:43,480
And I think sometimes people. 
Forget that that next day has to

445
00:23:43,480 --> 00:23:46,840
be easy and they end up doing a 
speed workout, a strength day, 

446
00:23:46,840 --> 00:23:50,320
and then kind of like a 
moderately hard run, even though

447
00:23:50,320 --> 00:23:52,320
it technically should be an easy
run. 

448
00:23:53,120 --> 00:23:58,200
So I say, you know, before you 
use that routine or that 

449
00:23:58,200 --> 00:24:01,640
structure, make sure you really,
you're really, really good at 

450
00:24:01,640 --> 00:24:05,840
keeping your easy runs easy like
you are true to that before you 

451
00:24:05,840 --> 00:24:09,240
start doing kind of doubling up 
those days because that's. 

452
00:24:09,520 --> 00:24:12,440
That's honestly, the best way to
do it is to keep that hard day 

453
00:24:12,440 --> 00:24:14,720
hard. 
But that second day has to be 

454
00:24:14,720 --> 00:24:16,600
easy in order to see those 
changes. 

455
00:24:16,880 --> 00:24:19,400
Yeah, it has to actually be, 
because a lot of people are 

456
00:24:19,400 --> 00:24:21,400
like, I don't even know how to 
do that yet. 

457
00:24:21,440 --> 00:24:24,720
So working on that a little bit 
first I think is important too. 

458
00:24:25,080 --> 00:24:31,160
Do you have like preferences for
yourself or for other runners on

459
00:24:31,160 --> 00:24:33,880
the order within that hard day, 
if that run should come before 

460
00:24:33,880 --> 00:24:36,480
or after the workout or the 
lift? 

461
00:24:36,480 --> 00:24:41,320
I typically say if you are. 
Are looking at your calendar and

462
00:24:41,320 --> 00:24:45,680
you're like, OK, my goal is this
marathon coming up in two 

463
00:24:45,680 --> 00:24:46,960
months. 
That's my ultimate goal. 

464
00:24:46,960 --> 00:24:50,280
I'm adding strength training 
into my routine but my ultimate 

465
00:24:50,280 --> 00:24:54,080
goal is a race on the calendar. 
I generally then will say you 

466
00:24:54,200 --> 00:24:58,640
run before you strength train 
and I believe there was some 

467
00:24:58,640 --> 00:25:00,680
Don't quote me what article this
was. 

468
00:25:00,680 --> 00:25:04,640
There was some research that was
done that says leave about 3 

469
00:25:04,640 --> 00:25:07,520
hours. 
In between running and strength,

470
00:25:07,520 --> 00:25:11,040
just to again, allow your body 
to do a little bit of recovery 

471
00:25:11,040 --> 00:25:13,520
so you're not going into that 
next activity completely 

472
00:25:13,520 --> 00:25:16,800
fatigued. 
But that's the same idea. 

473
00:25:16,800 --> 00:25:21,000
You want to kind of get the most
important activity done before 

474
00:25:21,000 --> 00:25:24,480
you do that second activity 
because you don't want your, you

475
00:25:24,480 --> 00:25:26,720
don't want to be running on 
tired bikes constantly. 

476
00:25:26,920 --> 00:25:29,280
You want to be able to build 
that speed and build that 

477
00:25:29,280 --> 00:25:32,000
endurance first and then you can
go into the strength training. 

478
00:25:32,680 --> 00:25:35,640
On the flip side, if you're you 
don't have a race on your 

479
00:25:35,640 --> 00:25:38,480
calendar and you're like, I want
to explore how my body feels 

480
00:25:38,480 --> 00:25:41,400
with strength, then I say start 
out with that strength training 

481
00:25:41,400 --> 00:25:44,680
and then try to run later. 
Honestly, in practice though, 

482
00:25:44,680 --> 00:25:46,640
with most of my athletes, it's 
like. 

483
00:25:47,120 --> 00:25:49,960
So we're not all professional 
runners. 

484
00:25:51,680 --> 00:25:53,760
None of my athletes are 
professional runners. 

485
00:25:53,760 --> 00:25:56,920
So it's it's very much like a 
discussion that I have with 

486
00:25:56,920 --> 00:25:58,360
them. 
Like, OK, well what does your 

487
00:25:58,360 --> 00:26:00,480
work day look like and how can 
we make it work as best? 

488
00:26:00,800 --> 00:26:03,760
There are so many athletes I 
work with who who really do have

489
00:26:03,760 --> 00:26:06,320
a goal race on the calendar and 
they're like, look, I cannot get

490
00:26:06,320 --> 00:26:08,840
my run done in the morning. 
I have to do my strength 

491
00:26:08,840 --> 00:26:12,000
training 1st and I'm like, OK, 
nothing bad's going to happen, 

492
00:26:12,320 --> 00:26:14,040
right? 
It's not like it's not like they

493
00:26:14,040 --> 00:26:17,000
were guaranteeing an injury. 
If that happens, absolutely. 

494
00:26:17,120 --> 00:26:19,520
Not so. 
Ultimately, think about what is 

495
00:26:19,520 --> 00:26:20,920
going to work best for your 
schedule. 

496
00:26:20,960 --> 00:26:24,680
If you are getting stressed out 
that I'm telling you you have to

497
00:26:24,680 --> 00:26:27,440
flip it and it's not working for
your schedule, please don't. 

498
00:26:27,720 --> 00:26:31,240
Just like it's not worth the 
stress and anxiety to overthink 

499
00:26:31,240 --> 00:26:33,480
it. 
But if you have the availability

500
00:26:33,480 --> 00:26:37,080
and you're able to do it in that
way, then great. 

501
00:26:37,080 --> 00:26:39,240
You might see some performance 
benefits from that. 

502
00:26:39,240 --> 00:26:42,440
Yeah, that's huge. 
I I think it's a similar 

503
00:26:42,440 --> 00:26:44,280
question we got from a number of
people. 

504
00:26:44,360 --> 00:26:46,440
I think a lot of people asked 
about this, but they were kind 

505
00:26:46,440 --> 00:26:49,480
of asking do you taper your 
strength training during the 

506
00:26:49,480 --> 00:26:53,040
like running taper as well. 
And that could also be a 

507
00:26:53,040 --> 00:26:56,160
broadened question to like does 
lifting throughout the year 

508
00:26:56,160 --> 00:26:58,640
change, Like is there 
periodization of your lifting? 

509
00:26:58,960 --> 00:27:01,240
Like right now a lot of people 
are kind of in the beginning of 

510
00:27:01,240 --> 00:27:03,520
their offseason. 
Does that look different than 

511
00:27:03,520 --> 00:27:05,320
like the middle of a marathon 
build? 

512
00:27:05,320 --> 00:27:06,840
Like what? 
What's your take on kind of 

513
00:27:06,840 --> 00:27:08,280
periodization of strength 
training? 

514
00:27:08,280 --> 00:27:11,120
I believe in periodization of 
every activity. 

515
00:27:11,200 --> 00:27:14,760
I think that's the best way to 
keep our bodies injury free and 

516
00:27:14,760 --> 00:27:18,600
for us to honestly like avoid 
burnout and feel our best when 

517
00:27:18,600 --> 00:27:20,760
we're doing things in a certain 
season. 

518
00:27:21,760 --> 00:27:29,240
So yeah, I I I see our strength 
seasons as kind of opposite to 

519
00:27:29,240 --> 00:27:30,880
running. 
So I'll give you any. 

520
00:27:30,960 --> 00:27:32,920
I think it's easiest set in an 
example. 

521
00:27:32,920 --> 00:27:34,840
Let's like let's say someone 
has. 

522
00:27:35,720 --> 00:27:40,720
A fall marathon on their 
calendar and they want to, but 

523
00:27:40,720 --> 00:27:42,360
they want to add strength 
training and they're just 

524
00:27:42,360 --> 00:27:45,400
starting out in the new year. 
I would take, you know, 8 to 12 

525
00:27:45,400 --> 00:27:49,160
weeks to really work on strength
training, heavy lifting, 

526
00:27:49,160 --> 00:27:52,760
increasing the weight and taking
their time, really building into

527
00:27:52,760 --> 00:27:54,840
those exercises. 
You can still absolutely be 

528
00:27:54,840 --> 00:27:57,160
running through this, but 
running is not your priority. 

529
00:27:57,160 --> 00:27:59,480
So that would be a time when 
your strength and strength 

530
00:27:59,480 --> 00:28:02,080
training before the run. 
Maybe you're not really 

531
00:28:02,080 --> 00:28:05,240
increasing mileage, but you can 
still go out there and enjoy. 

532
00:28:05,360 --> 00:28:08,280
The runs as well. 
And then, you know, you would do

533
00:28:08,280 --> 00:28:12,240
that into the marathon training 
program and things would flip a 

534
00:28:12,240 --> 00:28:13,920
little bit. 
So then obviously you'd be 

535
00:28:13,920 --> 00:28:16,480
building mileage, adding in 
speed, work, all of that fun 

536
00:28:16,480 --> 00:28:19,720
stuff through marathon training.
And I called that kind of like 

537
00:28:19,720 --> 00:28:23,960
maintenance level strength. 
So it depends on whatever level 

538
00:28:23,960 --> 00:28:27,880
you built up to in that previous
season and you just kind of 

539
00:28:27,880 --> 00:28:30,600
maintain it. 
And I actually, I love the way 

540
00:28:30,600 --> 00:28:32,800
that. 
The way that I work with my 

541
00:28:32,800 --> 00:28:37,720
athletes is strength really goes
along with how the running 

542
00:28:37,720 --> 00:28:40,200
season is. 
So we generally like to take cut

543
00:28:40,200 --> 00:28:43,200
back weeks or down weeks in your
strength training as well too. 

544
00:28:43,440 --> 00:28:46,800
And that'll answer the question 
of yes, I also do taper my 

545
00:28:46,800 --> 00:28:50,080
athletes with the strength 
training leading into a goal 

546
00:28:50,080 --> 00:28:52,680
race 100%. 
I will taper their strength for 

547
00:28:52,680 --> 00:28:55,120
sure. 
Yeah, and that often we Even 

548
00:28:55,120 --> 00:28:58,720
with some athletes who might 
feel overly fatigued going into 

549
00:28:58,720 --> 00:29:01,800
a race, I'll cut out strength 
training completely just to save

550
00:29:01,800 --> 00:29:03,520
up their energy and make them 
feel better, too. 

551
00:29:03,840 --> 00:29:09,240
Yeah, it's all all demands 
energy from us, and so it makes 

552
00:29:09,240 --> 00:29:10,480
a lot of sense. 
Exactly. 

553
00:29:10,600 --> 00:29:11,560
Yes. 
All right. 

554
00:29:11,600 --> 00:29:13,440
We have, we have a lot of 
questions, so we'll see if we 

555
00:29:13,440 --> 00:29:16,440
can keep rolling here. 
So this is from Sean Takura. 

556
00:29:16,680 --> 00:29:20,200
They're asking does strength 
training benefit every runner, 

557
00:29:20,200 --> 00:29:22,960
or is it just something that 
really benefits the elite? 

558
00:29:24,880 --> 00:29:28,440
I shouldn't say us. 
Yeah, not me. 

559
00:29:29,440 --> 00:29:32,840
Yeah. 
Yes, it benefits every runner I 

560
00:29:32,840 --> 00:29:35,320
do. 
You know, I think there's a 

561
00:29:35,320 --> 00:29:39,560
misconception that, you know, we
shouldn't be training how the 

562
00:29:39,560 --> 00:29:41,560
elites are. 
I disagree. 

563
00:29:41,560 --> 00:29:45,520
I think that if we all had the 
time to do that, like we would 

564
00:29:45,520 --> 00:29:47,720
all love to train how the elites
are training. 

565
00:29:48,520 --> 00:29:52,080
You know, obviously if you are 
taking running seriously, but 

566
00:29:52,080 --> 00:29:54,000
strength training has many 
benefits. 

567
00:29:54,280 --> 00:29:59,240
I think from APT perspective 
what I what I think that a lot 

568
00:29:59,240 --> 00:30:03,160
of us forget about is sometimes 
strength or not even I I guess. 

569
00:30:03,480 --> 00:30:05,400
So a better word is just 
exercises. 

570
00:30:05,400 --> 00:30:08,160
Maybe not like strength 
training, but like using 

571
00:30:08,160 --> 00:30:12,960
exercises as tools to build 
confidence, to really again like

572
00:30:13,000 --> 00:30:16,280
add low to an area where maybe 
you have previously been 

573
00:30:16,280 --> 00:30:18,640
struggling with, like strength 
training. 

574
00:30:18,640 --> 00:30:22,520
Or exercises in that sense can 
be used for many different 

575
00:30:22,520 --> 00:30:25,200
reasons. 
I also look at running drills as

576
00:30:25,200 --> 00:30:28,960
important for that reason too. 
So yeah, I think every one of us

577
00:30:28,960 --> 00:30:30,760
can benefit. 
From it in some way or the 

578
00:30:30,760 --> 00:30:33,480
other. 
And the benefits span a lot of 

579
00:30:33,480 --> 00:30:37,000
different categories from the 
ones we think about of just like

580
00:30:37,000 --> 00:30:39,920
injury prevention, but there's 
also just that variability of 

581
00:30:39,920 --> 00:30:43,320
movement, variability of stress.
Changes are there's a lot going 

582
00:30:43,320 --> 00:30:45,280
on in our heads too. 
It's really good. 

583
00:30:45,280 --> 00:30:48,080
That's a really good point 
actually, and probably I should 

584
00:30:48,080 --> 00:30:50,520
have led with this. 
That is the best part about 

585
00:30:50,520 --> 00:30:53,360
strength training for a runner. 
It's not necessarily like, oh, 

586
00:30:53,360 --> 00:30:55,520
I'm. 
Building load and by muscular 

587
00:30:55,520 --> 00:30:59,280
tendon system which is really 
good but our body likes to our 

588
00:30:59,280 --> 00:31:04,040
body likes to move in different 
ways we unfortunately. 

589
00:31:04,600 --> 00:31:08,840
Running is really monotonous and
that's why the running community

590
00:31:08,840 --> 00:31:11,840
in general, we see a lot of bone
stress injuries compared to 

591
00:31:11,840 --> 00:31:14,800
other sports that maybe do a lot
of like cutting in different 

592
00:31:14,800 --> 00:31:17,320
directions. 
Like running is really the same 

593
00:31:17,480 --> 00:31:21,560
type of load kind of for 1000 
steps a mile for many miles on 

594
00:31:21,560 --> 00:31:23,400
end. 
And strength training can be 

595
00:31:23,400 --> 00:31:27,560
really beneficial just to add 
variability into your movement. 

596
00:31:28,280 --> 00:31:32,520
And once we get a lot better at 
moving in different ranges, then

597
00:31:32,520 --> 00:31:35,520
we will become. 
Even that, like for example, if 

598
00:31:36,040 --> 00:31:40,000
you're making a turn on a run 
and your foot accidentally hits 

599
00:31:40,000 --> 00:31:44,640
the curb, you'll be much likely 
to handle that without getting 

600
00:31:44,640 --> 00:31:47,920
injured if your body has moved 
in different positions like that

601
00:31:47,920 --> 00:31:50,760
before, right? 
So it we're just becoming more 

602
00:31:50,760 --> 00:31:55,080
resilient athletes in general 
and doing things that our body 

603
00:31:55,080 --> 00:31:58,080
likes to do because running is 
like a lot of the same thing. 

604
00:31:59,200 --> 00:32:05,240
Totally something you referenced
too was that you it was kind of 

605
00:32:05,240 --> 00:32:08,320
like a side comment where you 
said, well I maybe I shouldn't 

606
00:32:08,320 --> 00:32:11,160
say strength training, I should 
say movements because really 

607
00:32:11,160 --> 00:32:13,760
when you get to like exercise 
Physiology, strength training is

608
00:32:13,760 --> 00:32:17,920
such a specific, it's a specific
like percentage of your Max 

609
00:32:17,920 --> 00:32:20,760
capacity of a certain movement. 
And so if you really want. 

610
00:32:20,960 --> 00:32:23,560
So I think we throw around the 
term strength training a lot and

611
00:32:23,560 --> 00:32:26,760
really, you know when you're 
doing high repetition, low 

612
00:32:26,760 --> 00:32:29,040
weight, that's not strength 
training, that's muscular 

613
00:32:29,040 --> 00:32:32,240
endurance training technically. 
So super fascinating. 

614
00:32:32,680 --> 00:32:34,440
I. 
Know it's like we kind of should

615
00:32:34,440 --> 00:32:40,200
we change everything on social 
media for now anyways, I'm 

616
00:32:40,240 --> 00:32:41,200
sorry. 
I know we have a lot of 

617
00:32:41,200 --> 00:32:43,920
questions to go through but 
that's yeah, like it worked. 

618
00:32:43,920 --> 00:32:47,200
It's so true. 
Anyways, you can feel free to go

619
00:32:47,240 --> 00:32:51,440
down the down the rabbit hole. 
We can we can do anything. 

620
00:32:52,720 --> 00:32:55,240
But I think in this vein, I 
think another thing that people 

621
00:32:55,240 --> 00:32:57,520
were asking for, and that would 
be interesting to hear from you,

622
00:32:57,960 --> 00:33:04,600
is, given that there are such 
benefits for every runner, what 

623
00:33:04,600 --> 00:33:08,360
sort of lists of exercises do 
you recommend for healthy 

624
00:33:08,360 --> 00:33:09,880
runners? 
So this is assuming that there's

625
00:33:09,880 --> 00:33:13,360
not a specific condition or 
history of injuries or whatever.

626
00:33:13,360 --> 00:33:16,000
This is just the list of 
exercises that you recommend 

627
00:33:16,000 --> 00:33:21,120
that that people do for the 
benefits that you get from from 

628
00:33:21,560 --> 00:33:25,840
movement. 
I'm going to reiterate this 

629
00:33:25,840 --> 00:33:27,400
again because I think it's so 
important. 

630
00:33:27,480 --> 00:33:31,120
Whatever exercises you can 
continue doing consistently are 

631
00:33:31,120 --> 00:33:33,800
going to be the best for you. 
But I'll bite because I know 

632
00:33:33,800 --> 00:33:38,800
what you want to hear. 
So I, you know, ultimately we 

633
00:33:38,800 --> 00:33:42,720
want to break down the different
areas that are going to 

634
00:33:42,840 --> 00:33:45,600
experience load when we're 
running as runners, right? 

635
00:33:45,600 --> 00:33:50,080
So obviously. 
Running is not mainly upper body

636
00:33:50,080 --> 00:33:52,120
like it is a lot more lower 
body. 

637
00:33:52,120 --> 00:33:55,840
So we're going to stick to not 
that upper body is not important

638
00:33:55,880 --> 00:33:56,760
and I'll get to that in a 
second. 

639
00:33:56,760 --> 00:34:02,040
But when we're thinking about 
the different areas of our body 

640
00:34:02,040 --> 00:34:04,320
that are getting affected the 
most, we're thinking about the 

641
00:34:04,320 --> 00:34:08,920
ankle, the hip and the knee. 
So a lot of the exercises are 

642
00:34:08,920 --> 00:34:12,040
going to revolve around that. 
So what are some of the? 

643
00:34:13,440 --> 00:34:17,880
The exercises that hit those 
major muscles the most, but then

644
00:34:17,880 --> 00:34:24,199
also can sometimes become more 
running specific or really allow

645
00:34:24,239 --> 00:34:30,719
your body to be taken through 
that same movement that you're 

646
00:34:30,719 --> 00:34:31,840
going to be doing when you're 
running. 

647
00:34:31,840 --> 00:34:35,560
You're basically practicing in a
controlled manner when you're 

648
00:34:35,560 --> 00:34:37,440
doing movement type of 
exercises. 

649
00:34:37,440 --> 00:34:39,760
I don't even want to say strike 
training anymore, but when 

650
00:34:39,760 --> 00:34:44,920
you're doing those exercises. 
You want to prep your body in 

651
00:34:44,920 --> 00:34:48,280
that way like what you're going 
to be asking it to do when 

652
00:34:48,280 --> 00:34:50,600
you're running. 
So when we're talking about the 

653
00:34:50,600 --> 00:34:53,840
big hip muscles, we have the 
quad, we have the glutes and the

654
00:34:53,840 --> 00:34:56,239
hamstring. 
So when we equate that to 

655
00:34:56,239 --> 00:34:58,680
different exercises, we're 
really looking at things like 

656
00:34:58,680 --> 00:35:03,120
squats and deadlifts, right? 
Really simple, really basic. 

657
00:35:03,200 --> 00:35:06,240
You don't have to think much 
more than that, you don't have 

658
00:35:06,240 --> 00:35:09,280
to over complicate it. 
You're When you're running your 

659
00:35:09,280 --> 00:35:11,800
knee bends a little bit, your 
hip bends a little bit. 

660
00:35:12,080 --> 00:35:13,680
That's what you do when you're 
squatting. 

661
00:35:13,800 --> 00:35:16,440
When you're doing a deadlift, 
you're hinging forward, You're 

662
00:35:16,440 --> 00:35:18,520
really loading that posterior 
chain. 

663
00:35:19,000 --> 00:35:21,280
Those are big powerhouse muscles
that you use when you're 

664
00:35:21,280 --> 00:35:23,240
running. 
You're just really trying to 

665
00:35:23,240 --> 00:35:26,520
target the muscles that you're 
going to be using when you're 

666
00:35:26,520 --> 00:35:28,080
running. 
So again, don't have to over 

667
00:35:28,080 --> 00:35:29,640
complicate it. 
Really simple. 

668
00:35:29,640 --> 00:35:34,080
So squats deadlift 100%. 
Then we're talking about, you 

669
00:35:34,080 --> 00:35:37,560
know, foot and ankle, which I 
think a lot of runners do forget

670
00:35:37,560 --> 00:35:40,800
about. 
So I think a lot of like. 

671
00:35:41,280 --> 00:35:47,120
Calf exercises, calf raises, and
maybe some kind of like balance 

672
00:35:47,120 --> 00:35:50,600
exercise that really allows you 
to work the smaller muscles in 

673
00:35:50,600 --> 00:35:53,800
the foot. 
So we're now have three 

674
00:35:53,800 --> 00:35:57,640
exercises. 
I also think that some runners 

675
00:35:57,680 --> 00:36:02,960
forget about plyometrics, which 
I think is a really big portion 

676
00:36:02,960 --> 00:36:05,440
of it as well. 
But I don't necessarily see 

677
00:36:05,440 --> 00:36:10,120
plyometrics in the same way. 
I think again plyometrics. 

678
00:36:10,760 --> 00:36:13,400
Plays a big role in that word 
that I just used, which is 

679
00:36:13,400 --> 00:36:17,440
control of your muscular system.
I think when you really get down

680
00:36:17,440 --> 00:36:20,720
to it and you're able to work on
that control in that way, I 

681
00:36:20,720 --> 00:36:22,840
think that becomes really 
important and something that a 

682
00:36:22,840 --> 00:36:26,520
lot of runners met. 
So for example, when you're 

683
00:36:26,520 --> 00:36:28,880
running, you're jumping, right? 
Which is technically a 

684
00:36:28,880 --> 00:36:33,600
plyometric, but running is a lot
of, again, just kind of. 

685
00:36:34,720 --> 00:36:36,800
Your your body already knows 
what it's doing. 

686
00:36:36,800 --> 00:36:39,200
You're not really thinking about
push off and landing. 

687
00:36:39,480 --> 00:36:42,760
So I think plyometric becomes a 
really good way where you can 

688
00:36:42,760 --> 00:36:44,920
start to think about OK, how am 
I? 

689
00:36:46,560 --> 00:36:50,360
How am I giving off power? 
How am I able to really turn 

690
00:36:50,360 --> 00:36:53,120
this into a true strength 
exercise? 

691
00:36:53,720 --> 00:36:55,840
And plyometric can help you do 
that as well. 

692
00:36:55,960 --> 00:37:00,600
Also huge in rehab I don't, you 
know, Yeah, core exercises I 

693
00:37:00,600 --> 00:37:04,440
guess, but if you're squatting 
and dead lifting already you are

694
00:37:04,440 --> 00:37:08,000
in a upright position, working 
your core muscles. 

695
00:37:08,000 --> 00:37:10,600
So you know planks and side 
planks if. 

696
00:37:11,560 --> 00:37:15,760
If you have the time for it. 
But again, like most runners 

697
00:37:15,760 --> 00:37:19,320
don't end up doing strength 
routines when they're like 1012 

698
00:37:19,320 --> 00:37:21,720
exercises long because it's just
too much. 

699
00:37:21,720 --> 00:37:24,520
It's too much to do so I don't 
like to list. 

700
00:37:25,000 --> 00:37:28,760
Like 1200 exercises. 
I like to start with those 

701
00:37:28,760 --> 00:37:32,280
basics and then it's like, all 
right, continue and progress 

702
00:37:32,280 --> 00:37:36,240
them, make them single leg and 
then maybe add some upper body 

703
00:37:36,240 --> 00:37:39,080
in there so I again I could I 
could list maybe 100 more 

704
00:37:39,080 --> 00:37:43,680
exercises and if you don't even 
know what to do, look on my page

705
00:37:43,680 --> 00:37:46,400
because I post an exercise 
routine every single week if 

706
00:37:46,400 --> 00:37:50,000
you're confused. 
But get nail the basics down and

707
00:37:50,000 --> 00:37:53,280
then work from there. 
That's that's huge. 

708
00:37:53,560 --> 00:37:57,160
That's huge, 'cause I I think I 
could have had, like you said, 

709
00:37:57,160 --> 00:37:58,480
100. 
I could have a bunch of actions 

710
00:37:58,480 --> 00:37:59,920
I could say, but what about this
one you like? 

711
00:38:00,000 --> 00:38:01,800
Yeah, that's great too. 
What about this one? 

712
00:38:01,960 --> 00:38:04,280
Yeah, that's great too. 
Like I could, I could name like 

713
00:38:04,280 --> 00:38:06,160
farmers carry. 
I love that one because like 

714
00:38:06,160 --> 00:38:10,640
again you're working on upright 
posture and and stability and 

715
00:38:10,640 --> 00:38:13,480
it's like I I could name 100 
like, but we're not. 

716
00:38:13,600 --> 00:38:17,160
I know. 
Just for myself, like you, I 

717
00:38:17,160 --> 00:38:19,920
don't love strength training, so
I'm not going to be out there 

718
00:38:19,920 --> 00:38:23,560
for an hour and a half trying to
complete a list of 12 exercises.

719
00:38:23,800 --> 00:38:25,720
So if you're listening to this 
and you're like, what? 

720
00:38:25,880 --> 00:38:27,600
Where do I start? 
What can I possibly do? 

721
00:38:27,600 --> 00:38:32,000
Start with four, Start with five
exercises, work on increasing 

722
00:38:32,000 --> 00:38:34,200
the weight, work on progressing 
those a little bit. 

723
00:38:34,200 --> 00:38:36,920
And then who knows, maybe you've
developed a good routine from 

724
00:38:36,920 --> 00:38:39,320
there and you start to enjoy it 
and you start to play around 

725
00:38:39,320 --> 00:38:43,280
with variability, but you know, 
got to start somewhere. 

726
00:38:43,760 --> 00:38:47,720
So, so now that we kind of have 
a list of some major exercises 

727
00:38:47,720 --> 00:38:49,640
that this is kind of a natural 
flow. 

728
00:38:49,640 --> 00:38:53,680
So this is Rachel, Igcy And 
they're asking what? 

729
00:38:53,920 --> 00:38:56,600
So you have these exercises, 
what's the minimum effective 

730
00:38:56,600 --> 00:38:59,080
dose of strength training for 
runners? 

731
00:38:59,080 --> 00:39:03,000
So how do you, how do you. 
Yeah, minimum effective dose it.

732
00:39:03,080 --> 00:39:05,720
Depends. 
It depends on so many different 

733
00:39:05,720 --> 00:39:09,560
things it depends on, like how 
your body's responding to these 

734
00:39:09,560 --> 00:39:12,080
exercises, what level you're at,
you know. 

735
00:39:12,960 --> 00:39:17,720
I generally like to say if you 
are just starting out and you're

736
00:39:17,720 --> 00:39:21,000
like, I want to do the bare 
minimum with strength training 

737
00:39:22,120 --> 00:39:25,160
because I I understand its 
benefits but I really don't 

738
00:39:25,160 --> 00:39:28,520
enjoy it. 
I say again, find like one to 

739
00:39:28,520 --> 00:39:32,000
two times per week for 20 to 30 
minutes. 

740
00:39:32,760 --> 00:39:35,160
That's it. 
Don't don't overthink it. 

741
00:39:35,160 --> 00:39:37,760
Like I would say, that's the 
bare minimum. 

742
00:39:39,120 --> 00:39:43,480
Of course, if we go down the 
road of like what is true 

743
00:39:43,480 --> 00:39:46,240
strength training and how are we
going to make a difference in 

744
00:39:46,240 --> 00:39:48,800
the muscular system? 
I would bump that up to maybe 

745
00:39:48,800 --> 00:39:51,760
two to three times a week. 
The timing doesn't really have 

746
00:39:51,760 --> 00:39:55,440
to change again, because I do. 
You're lifting heavier reps and 

747
00:39:55,440 --> 00:39:56,880
sets can go down. 
It won't take you. 

748
00:39:56,880 --> 00:39:59,560
You don't have to do a hundred 
sets of everything. 

749
00:39:59,560 --> 00:40:05,320
But you know, I would just say 
about twice a week for 20 to 30 

750
00:40:05,320 --> 00:40:08,240
minutes bare minimum. 
And I think that's all doable 

751
00:40:08,240 --> 00:40:10,960
for a lot of people. 
You know, set a timer, do it 

752
00:40:10,960 --> 00:40:14,640
over your lunchtime, and just 
start to get into a routine with

753
00:40:14,640 --> 00:40:16,000
it. 
That's the most important part. 

754
00:40:16,320 --> 00:40:19,600
I like. 
I like the idea of using time as

755
00:40:19,600 --> 00:40:25,120
well, just because for myself, 
even when I was first starting 

756
00:40:25,120 --> 00:40:28,480
to get into running, I felt like
my calendar or my training plan 

757
00:40:28,480 --> 00:40:30,920
was really intimidating. 
But if it's like I only got to 

758
00:40:30,920 --> 00:40:34,240
do this for 20 minutes. 
That feels so much better than 

759
00:40:34,440 --> 00:40:36,400
thinking I got to go get all 
these. 

760
00:40:36,640 --> 00:40:39,880
Certain exercises done, yeah, 
that feels more intimity and 

761
00:40:39,880 --> 00:40:42,240
that I'm going to set in time 
for 20 minutes and just whatever

762
00:40:42,240 --> 00:40:45,560
I get done right today and I can
always change it overtime. 

763
00:40:45,560 --> 00:40:48,640
But to get started that that 
seems so much more palpable. 

764
00:40:49,960 --> 00:40:53,440
I just have to get up on my 
alarm. 

765
00:40:54,200 --> 00:40:56,200
But I also sorry to interject 
here. 

766
00:40:56,200 --> 00:41:00,200
I also like I think that is the 
that's the biggest part that's 

767
00:41:00,200 --> 00:41:02,280
missing. 
And I think that's also why I 

768
00:41:02,280 --> 00:41:05,360
started my Instagram page, why I
started the app that I have with

769
00:41:05,400 --> 00:41:06,800
all of the workouts and 
everything. 

770
00:41:06,800 --> 00:41:09,640
It's like most runners don't 
even do. 

771
00:41:10,040 --> 00:41:12,720
Most runners aren't even doing 
any strength training at all. 

772
00:41:13,160 --> 00:41:16,720
So why are we making it so 
complicated and making people 

773
00:41:16,720 --> 00:41:19,280
feel like, first of all, making 
them feel like they're doing 

774
00:41:19,280 --> 00:41:21,480
something wrong if they're doing
a certain exercise? 

775
00:41:21,480 --> 00:41:26,200
Like just get started, don't 
overthink it and be consistent. 

776
00:41:26,280 --> 00:41:28,280
And that's really, that's really
what it's about. 

777
00:41:29,280 --> 00:41:32,080
That's awesome. 
This next one is from Knock the 

778
00:41:32,080 --> 00:41:36,880
Clean, and they're asking how do
you avoid overdoing strength and

779
00:41:36,880 --> 00:41:38,800
balancing it with your running 
routine. 

780
00:41:39,680 --> 00:41:43,400
Yeah, I I think we, I feel like 
we kind of touched. 

781
00:41:43,400 --> 00:41:48,560
On that already I would say the 
best part is you know probably 

782
00:41:48,560 --> 00:41:53,320
modifying your run training as 
based on what your goals are 

783
00:41:53,320 --> 00:41:57,440
with strength and vice versa. 
So it kind of ties into the 

784
00:41:57,440 --> 00:41:59,960
period periodization 
conversation we had. 

785
00:41:59,960 --> 00:42:03,320
It's like don't go all out on 
your strength and your run 

786
00:42:03,320 --> 00:42:07,120
training at the exact same time.
Like work into the seasonal 

787
00:42:07,120 --> 00:42:09,920
calendar of like when you're 
going to focus on which one 

788
00:42:09,920 --> 00:42:13,160
you're going to focus on. 
And then also you know if you're

789
00:42:13,160 --> 00:42:15,960
adding a whole new routine or 
you're just starting out with 

790
00:42:15,960 --> 00:42:18,560
the strength training, make sure
you're not still increasing your

791
00:42:18,560 --> 00:42:21,440
run training. 
Just different things like that 

792
00:42:21,440 --> 00:42:24,600
I would make note of. 
And also just recognizing again 

793
00:42:24,600 --> 00:42:29,880
that like you don't have to feel
the same way you feel after your

794
00:42:29,880 --> 00:42:31,480
strength and you do with your 
running. 

795
00:42:32,240 --> 00:42:34,520
And I think that's the best way 
to describe it. 

796
00:42:34,680 --> 00:42:38,520
So this was another one that we 
had multiple people ask about 

797
00:42:38,520 --> 00:42:41,480
and this. 
This one is actually off of our 

798
00:42:41,600 --> 00:42:43,600
not on our list that we're going
to go through. 

799
00:42:43,600 --> 00:42:48,520
So sorry, it's a little bit 
curveball but we like we 

800
00:42:48,520 --> 00:42:49,760
obviously we're doctors are 
running. 

801
00:42:49,760 --> 00:42:52,680
We talk about shoes a lot, and 
we did have a lot of people 

802
00:42:52,680 --> 00:42:55,440
asking like. 
They didn't ask should I lift in

803
00:42:55,440 --> 00:42:57,880
my alpha flies, which that would
be the appropriate question. 

804
00:42:58,120 --> 00:43:01,360
That's the yes, you always every
activity in alpha flies, you'll 

805
00:43:01,360 --> 00:43:04,120
be, you know, 4 to 5% better. 
Just kidding. 

806
00:43:04,480 --> 00:43:07,320
But a lot of the questions like,
should I be lifting barefoot? 

807
00:43:07,320 --> 00:43:10,200
Is that better or what sort of 
shoes should I be lifting in? 

808
00:43:10,200 --> 00:43:12,600
What's your take on that? 
Safety first, always. 

809
00:43:12,600 --> 00:43:15,640
So I don't think that for 
everyone, barefoot is 

810
00:43:15,640 --> 00:43:19,040
necessarily the move because I 
don't want you stepping in 

811
00:43:19,040 --> 00:43:22,800
something and then injuring 
yourself because of that. 

812
00:43:23,480 --> 00:43:27,640
Also, like really terrified for 
someone to drop a weight on 

813
00:43:27,640 --> 00:43:30,560
their toes and their barefoot, 
Like that's really scary. 

814
00:43:30,840 --> 00:43:33,560
However, I actually do strength 
train barefoot. 

815
00:43:34,280 --> 00:43:37,560
I don't necessarily want to sit 
here and be like I'm on a high 

816
00:43:37,560 --> 00:43:40,280
horse like I strengthening 
barefoot and that makes me 

817
00:43:40,280 --> 00:43:42,840
stronger than everyone. 
Absolutely not. 

818
00:43:42,840 --> 00:43:44,880
Like, that's literally not it at
all. 

819
00:43:44,880 --> 00:43:48,480
I think there are, you know, 
some potential benefits to 

820
00:43:48,480 --> 00:43:50,960
strength training barefoot, 
which is just, again, working 

821
00:43:50,960 --> 00:43:52,320
the foot muscles a little bit 
more. 

822
00:43:52,320 --> 00:43:56,920
And I think as runners we can be
just more aware of how much the 

823
00:43:56,920 --> 00:43:59,400
foot and ankle comes into play 
and the stability of those 

824
00:43:59,400 --> 00:44:04,920
muscles is important. 
So yes, if you can do it safely,

825
00:44:05,160 --> 00:44:09,000
it's good to strength train 
barefoot or in a more minimalist

826
00:44:09,000 --> 00:44:12,840
shoe, You know, the more 
cushioning, the more foam. 

827
00:44:12,840 --> 00:44:15,520
All of that is just going to 
make your foot a little bit more

828
00:44:15,520 --> 00:44:19,880
unstable or just generally shift
you in different positions that 

829
00:44:19,880 --> 00:44:22,160
may change the way that you're 
moving. 

830
00:44:22,160 --> 00:44:25,280
But at the end of the day, look,
I've gone to the gym in my 

831
00:44:25,280 --> 00:44:27,480
running shoes and lifted in my 
running shoes because I had 

832
00:44:27,480 --> 00:44:29,840
nothing else to do. 
I'm not going to be like, yeah, 

833
00:44:29,840 --> 00:44:32,080
I'm hiking home now, I'm going 
to skip my whole strength 

834
00:44:32,080 --> 00:44:33,480
workout because I don't have the
right shoes. 

835
00:44:33,480 --> 00:44:36,040
Like, I don't think we have to 
overthink it that much, to be 

836
00:44:36,040 --> 00:44:39,240
completely honest. 
But if you have the option, you 

837
00:44:39,240 --> 00:44:43,800
know, choose a shoe that's a 
little bit more, more natural, I

838
00:44:43,800 --> 00:44:47,360
would say, like a little bit 
more minimalist, yeah. 

839
00:44:47,760 --> 00:44:50,000
Because if your goal is to lift,
especially if you're lifting 

840
00:44:50,040 --> 00:44:51,320
heavy. 
If the goal is to lift heavy, 

841
00:44:51,320 --> 00:44:54,880
you want a platform that allows 
you to do that, not to do other 

842
00:44:54,880 --> 00:44:56,400
things. 
Exactly, exactly. 

843
00:44:56,480 --> 00:44:59,160
And And again, it's not like 
it's not like anything's wrong. 

844
00:44:59,160 --> 00:45:01,880
Like if you really want to lift 
in your house, supplies like, 

845
00:45:01,880 --> 00:45:04,840
file me get that? 
What's going to get you to lift?

846
00:45:05,360 --> 00:45:07,960
I'm good with it. 
Trust me, I'm good with it. 

847
00:45:07,960 --> 00:45:10,440
And maybe you'll even feel more 
stable when you're running in 

848
00:45:10,440 --> 00:45:11,080
them. 
I don't know. 

849
00:45:12,400 --> 00:45:16,400
So I, I, I these conversations I
feel like I always get in 

850
00:45:16,400 --> 00:45:19,440
trouble for because these then 
people are like, well, you say 

851
00:45:19,440 --> 00:45:22,160
that's wrong to do. 
And it's like, that's absolutely

852
00:45:22,160 --> 00:45:24,600
not what I'm saying. 
Like, do you, you know what? 

853
00:45:24,600 --> 00:45:26,880
I'm you know what I mean? 
But I'm just saying like here, 

854
00:45:27,040 --> 00:45:29,840
if you tried it this way it 
could mean this, but like 

855
00:45:29,840 --> 00:45:32,600
whatever works for you. 
Right. 

856
00:45:32,640 --> 00:45:36,600
Yeah, totally. 
So here's our last strength 

857
00:45:36,600 --> 00:45:41,520
training related question that I
want to ask you tonight, and I 

858
00:45:41,520 --> 00:45:44,960
think this is a great question. 
And the person was asking is 

859
00:45:44,960 --> 00:45:48,040
strength training bad for your 
running performance? 

860
00:45:48,400 --> 00:45:51,320
Because they seem a little bit 
contradictory. 

861
00:45:51,400 --> 00:45:53,560
Lifting heavy, doing a running 
exercise. 

862
00:45:54,120 --> 00:45:58,280
What do you think about that? 
You probably didn't expect me to

863
00:45:58,280 --> 00:46:02,960
answer it. 
It can be, if you are allowing 

864
00:46:02,960 --> 00:46:06,040
it to negatively affect your 
running performance, meaning you

865
00:46:06,040 --> 00:46:09,320
are going too hard in your 
strength training, not leaving 

866
00:46:09,320 --> 00:46:14,000
enough time for recovery, doing 
a really hard run, Yeah, it can 

867
00:46:14,000 --> 00:46:16,320
absolutely negatively affect 
your running performance. 

868
00:46:16,320 --> 00:46:19,000
And that's again goes back to 
our conversation of 

869
00:46:19,240 --> 00:46:22,880
periodization, making sure that 
you are consciously making those

870
00:46:22,880 --> 00:46:25,560
decisions of when you're going 
to be strength training what 

871
00:46:25,560 --> 00:46:27,960
that looks like based on your 
running goals. 

872
00:46:29,400 --> 00:46:32,360
If you are making the right 
choices with that, strength 

873
00:46:32,360 --> 00:46:34,400
training can be very beneficial 
for you. 

874
00:46:34,720 --> 00:46:37,960
But if you flip it and you're 
like you don't leave enough time

875
00:46:37,960 --> 00:46:40,400
for recovery for your muscular 
system, you're pushing it too 

876
00:46:40,400 --> 00:46:42,520
hard with your strength training
and your run training at the 

877
00:46:42,520 --> 00:46:47,200
same time, then yes, it can 
negatively affect performance 

878
00:46:47,200 --> 00:46:50,000
for sure. 
That's super interesting because

879
00:46:50,000 --> 00:46:52,200
the I like, I love the way 
you're answering that because it

880
00:46:52,200 --> 00:46:55,520
you're kind of saying it's not 
the muscular and tenderness 

881
00:46:55,520 --> 00:46:58,320
changes that happen because of 
strength training that make your

882
00:46:58,320 --> 00:47:00,240
performance worse. 
Actually, those help your 

883
00:47:00,240 --> 00:47:02,200
performance. 
What hurts your performance is 

884
00:47:02,200 --> 00:47:05,400
when you do it wrong. 
If you don't allow adequate 

885
00:47:05,400 --> 00:47:13,000
recovery and you're trying to do
everything all at once, it's not

886
00:47:13,000 --> 00:47:16,400
just the work that we put in 
that makes progress. 

887
00:47:16,400 --> 00:47:20,040
It's the work plus the recovery 
that equals progress. 

888
00:47:20,040 --> 00:47:24,520
You can't just work, work, work,
work, work and expect your body 

889
00:47:24,520 --> 00:47:27,440
to just continue improving. 
That's when we come in. 

890
00:47:27,440 --> 00:47:29,320
That's when we see injuries 
happen. 

891
00:47:29,480 --> 00:47:32,520
When you're not taking enough of
that rest in recovery time. 

892
00:47:33,160 --> 00:47:36,600
So I think that's a really 
important part of all of it. 

893
00:47:36,600 --> 00:47:40,480
Strength training, run training 
and balancing both of them. 

894
00:47:40,600 --> 00:47:42,760
But even if you're just doing 
one of them. 

895
00:47:43,640 --> 00:47:46,680
So yeah, that's like the most 
important part of it all. 

896
00:47:47,120 --> 00:47:49,080
OK. 
So you're obviously on the docks

897
00:47:49,080 --> 00:47:53,280
running podcast and people ask 
us about shoes all the time and 

898
00:47:53,280 --> 00:47:57,000
we obviously write about shoes. 
So we have to ask you, but you 

899
00:47:57,000 --> 00:48:00,400
recently ran Chicago Marathon. 
Maybe one question is what did 

900
00:48:00,400 --> 00:48:03,320
you run that marathon in and 
what are your favorite running 

901
00:48:03,320 --> 00:48:04,920
shoes? 
I just want to hear from you on 

902
00:48:05,080 --> 00:48:08,160
that disclaimer. 
I am an ambassador for Newton 

903
00:48:08,160 --> 00:48:13,960
Running Shoes, so I ran the race
in Newton running the Fate 

904
00:48:13,960 --> 00:48:16,760
Nines, I believe. 
Maybe I'm forgetting now because

905
00:48:16,840 --> 00:48:21,720
it has been over a month since 
the Chicago I I have so many 

906
00:48:21,720 --> 00:48:23,120
different pairs of Newtons 
because. 

907
00:48:23,400 --> 00:48:25,960
And even before I became an 
ambassador, I think I became an 

908
00:48:25,960 --> 00:48:29,760
ambassador just because I was 
tagging them constantly in my 

909
00:48:29,760 --> 00:48:32,200
Instagram post. 
Like, I just love them for so 

910
00:48:32,200 --> 00:48:35,680
long. 
I love Newton because they work 

911
00:48:35,680 --> 00:48:37,360
for me and they feel best for 
me. 

912
00:48:38,000 --> 00:48:42,120
I think that the a running shoe 
is an individual person's 

913
00:48:42,120 --> 00:48:44,520
journey. 
And we're all different. 

914
00:48:44,520 --> 00:48:47,320
And we're all The way we train 
is different. 

915
00:48:47,320 --> 00:48:48,920
The way we live is different. 
We're built. 

916
00:48:48,920 --> 00:48:53,720
We're all built differently. 
I find that I have had my least 

917
00:48:53,720 --> 00:48:56,880
amount of injuries and I've just
felt my best running in Newton. 

918
00:48:57,760 --> 00:49:02,160
So I'm very happy to be an 
ambassador, and that means that 

919
00:49:02,160 --> 00:49:07,320
I only run in like all different
pairs, so they're my favorites. 

920
00:49:09,040 --> 00:49:10,600
That makes a lot of sense. 
That's great. 

921
00:49:10,640 --> 00:49:14,320
We're we're we're actually we're
fans of of what they do over at 

922
00:49:14,320 --> 00:49:16,880
Newton too. 
I think especially their the 

923
00:49:16,880 --> 00:49:20,200
Newton fit is so good. 
Their offers are really, really 

924
00:49:20,200 --> 00:49:24,200
well done and they're starting 
to offer different options that 

925
00:49:24,760 --> 00:49:28,960
are accessible to more runners 
like the Fate I think has always

926
00:49:28,960 --> 00:49:32,760
been like their go to like step 
into the brand and try it out 

927
00:49:32,760 --> 00:49:35,280
model and now they have the 
Isaac that just came out, which 

928
00:49:35,280 --> 00:49:37,880
is even easier to step into and 
so. 

929
00:49:39,160 --> 00:49:43,800
Yeah, it's it's A and their 
sustainability work is probably 

930
00:49:43,800 --> 00:49:46,440
the top of any of any company. 
That's the best part. 

931
00:49:46,440 --> 00:49:50,400
And I'm really, you know, very 
conscious when I work with 

932
00:49:50,400 --> 00:49:53,240
brands and I do my best to work 
with brands and I feel like 

933
00:49:53,240 --> 00:49:57,440
allied with my values and I 
think that's a huge part of it 

934
00:49:57,440 --> 00:50:00,200
as well. 
Also, they're coming out with a 

935
00:50:00,240 --> 00:50:02,000
carbon plated chew later this 
year. 

936
00:50:02,000 --> 00:50:03,560
So that's going to be 
interesting. 

937
00:50:04,120 --> 00:50:06,560
Yeah, we'll see. 
I'm interested. 

938
00:50:06,600 --> 00:50:09,520
I generally don't love carbon 
plated chews. 

939
00:50:09,520 --> 00:50:13,480
I haven't had good experiences, 
but I don't know, I love 

940
00:50:13,480 --> 00:50:15,760
everything they do. 
So I'm very curious. 

941
00:50:16,440 --> 00:50:21,600
To see how that's exciting. 
Awesome. 

942
00:50:22,240 --> 00:50:25,080
And so I think the last thing 
before we wrap up, can you just 

943
00:50:25,280 --> 00:50:28,880
kind of let everybody know how 
they could find you and and what

944
00:50:28,880 --> 00:50:31,120
places they could go to see the 
work that you're doing? 

945
00:50:31,160 --> 00:50:33,400
Yeah. 
So mainly on Instagram at 

946
00:50:33,400 --> 00:50:38,120
trainsmartrunstrong, my 
websitesalsotrainsmartrunstrong.com

947
00:50:38,400 --> 00:50:42,160
and I am on TikTok, 
trainsmartrunstrong as well on 

948
00:50:42,160 --> 00:50:44,640
there. 
I love TikTok. 

949
00:50:44,640 --> 00:50:48,080
I don't have as big as account 
on TikTok as I do on Instagram, 

950
00:50:48,080 --> 00:50:51,720
but I feel like I post the 
little things on there too. 

951
00:50:51,720 --> 00:50:56,400
More just because it doesn't 
feel as furious to me weirdly. 

952
00:50:57,480 --> 00:50:58,840
So, yeah, follow me on both of 
those. 

953
00:50:59,640 --> 00:51:02,280
Yeah. 
Fantastic. 

954
00:51:02,280 --> 00:51:04,880
Well, thank you again for for 
joining us. 

955
00:51:04,880 --> 00:51:08,160
I think it's fun to hear from 
somebody who is practically 

956
00:51:08,160 --> 00:51:10,960
working with runners all the 
time on this topic. 

957
00:51:10,960 --> 00:51:14,840
And So what I love about the way
that you approach these answers 

958
00:51:14,840 --> 00:51:18,000
are very much with the practical
in mind and trying to help 

959
00:51:18,000 --> 00:51:22,160
people establish habits and 
avoid pitfalls that. 

960
00:51:22,600 --> 00:51:25,160
And just make it easy. 
So thank you so much for sharing

961
00:51:25,160 --> 00:51:28,280
your expertise. 
Go on and check out Victoria's 

962
00:51:28,280 --> 00:51:31,840
stuff wherever you can find her 
on Instagram, obviously the 

963
00:51:31,840 --> 00:51:34,920
Tiktok to get those little extra
Nuggets and the website. 

964
00:51:35,160 --> 00:51:38,560
And again, thank you so much for
joining and we look forward to 

965
00:51:38,560 --> 00:51:40,720
talking to everybody next time. 
Thank you, Nathan.