Andrew, you are my favorite online running coach! I started running a few years ago (during covid), and I quickly went all in (I tend to do that with any of my hobbies). Found this channel only a few months ago, and recently finished reading your book. The level of knowledge you share around training, recovery, and nutrition is unmatched, and incredibly insightful and science-based. I'm currently 4 weeks out from the Philadelphia marathon, with the goal or running sub 3:30 (I ran 5:15 my first time last year - 4 hours was my goal, but I bonked pretty hard due a combination of overtraining injuries and digestive issues during the race). Nonetheless, I've been training consistently this time around and implementing a lot of your advice in the final months of my training program, which has given me the confidence I need going into the race. Even moreso, I am excited for my next training cycle after this marathon. By implementing even more of your training methods and advice earlier on, I know I'll be on the road to sub 3 and beyond. Thank you for doing what you do!
Hey @solotch2804 so glad you loved the Run Elite book! (please leave a review on Amazon if you would, it helps a lot). --- What I love most about your training you descrived is that you did training that gave you the CONFIDENCE you need for this race. Yes. great job. Sounds like you've enjoyed your training (the top of the pyramid in my book). And I LOVE that you're already looking ahead in to the future and planning long-term. That's key. Yes yes yes! Keep it up, you're doing wonderfully well. Write to me on IG after Philly and let me know how you did. I ran that race a looooong time ago and it was super fun. one of the better ones out there for sure. Make sure to say hi to Rocky on the stairs after your race :)
Hi Andrew. Having used you Run Elite book and developed my training plan from that I just ran a PR of 1:28:54 at the age of 63 in the València HM. Thanks for all your work and information. My condolences to all Those affected in the floods that have killed over 200 a few days later.
Your videos always seem to come along at the right time for me. After a shite nights sleep and having picked up a minor injury I’ll invest in a sleep mask and keep my room cooler. Typing this whilst icing my heel 👍
Great progress! You can also stop eating well before bed. The earlier the better 3-4 hours before bed to stop eating is excellent. It helps quite a bit
Could you make a video on injury management? Maybe a chapter for run elite 2.0 book. I just got a serious peroneal tendonitis flare up 3 weeks from my Ironman. I was super steady with my mileage and big workouts. Even nailing specific training til then. I feel I could take the next 2 weeks off and be totally fine. The other side of me finds it difficult to take 3 days off or miss a run workout. I read and re-read your book all the time. Thanks!
We also say the recovery encompasses everything……eat, sleep, ice baths, stretching, hydrating, not stressing, foam rolling, not arguing, time management, etc……everything
I’m new to your channel but I’ve liked your videos. I’ve seen that you talk about elite athletes and compare their training and what we can take from it. Have you done any videos where you look at the diets of elite runners?
Favourite massage device is the magic wand. Extremely powerful, flexible and does not break. It is associated with persoanl massage but this thing saved my Achilles
Haha. 🤣 yes it is associated. But heck whatever works for you. There are probably a few in the market that are good. I’ve had three and the Bob and Brad one has taken the cake for me. I’m going to give one away on this channel soon, and I’ll also give away my trigger point one because it’s no longer necessary. Keep on enjoying the wand
Also excited to see a new video! This video is really hitting home. After completing my goal race, I’ve decided to concentrate on running more weekly miles to improve performance since it’s less than 30 miles a week. I can certainly feel the increase, I think it’s causing sleep issues. I’m definitely going to try these to help recovery. Also going to try reducing caffeine to see if that helps as well. Thank you for sharing this info!
Yes reducing caffeine is huge. But couple that with more sleep and a morning routine so you don’t need the caffeine. But if you do have caffeine ideally stop consuming it very early, perhaps 11am. So it’s out by bedtime. But best to just omit. When you omit caffeine then if you do use it in a race it’ll have a much bigger impact as well. I do have a couple of videos on caffeine too which may interest you Thanks for watching :)
I’ve decided to buy a trash can with a lid and as it’s down below 50 at night, I’m planning on plunging in that from now until probably April and then I’ll decide if it’s worth more for a cold plunge system. I’ve seen incredible results with the massage gun. The hard part is going to be to get more sleep.
Yes! Nice easy and cheap way to make a cold plunge. I wanted a bit more room so got a cheap cold plunge, but whatever works! Have fun. And glad you've seen results with the massage gun
How do you get enough protein, iron, vitamin D, etc…… with the nutrition you talk about. Most runners I see, coach, speak with, don’t eat enough. I reflect on what Michael Phelps’s eats. We lose more because we just don’t sweat, we pound. I agree nutrition is super important because if we don’t eat enough then we run the risk of the body taking if from muscle and bone, which turns into injury.
I was wondering how you recover after a race like a marathon? How many days of rest and how much volume and intensity? I know that during training you recover good as long as you dont overtrain, but in a race you push your boundaries, so you need extra recovery right?
Yes, you’ll need extra recovery, but how much totally depends on how you’ve trained, how difficult the course was, what your diet is like, how much you sleep. For example I have some ultra Runner) clients who run 20 to 25 miles every day, running a marathon is no big deal. But for someone who’s running 35 miles per week, a marathon might require extensive recovery, even four weeks. A general guideline maybe to take three days off, and then just very easy running at half your normal volume for two weeks after that. But that’s just a general guideline and it totally depends on you. You can help recovery quite a bit by sleeping a lot and eating high antioxidant, high nitric oxide, forming foods, such as spinach, arugula,
@runelitecoach it was my first Marathon and I peaked at 50 miles a week. I run it in 3 hours after I did a 1,5 hour half marathon 6 months before. I followed the general guidelines and eat healthy and my condition improved a lot without injuries! But I neede a lot of rest. Maybe you can make a video about what a beginner runner should do after a race, how would you define extensive recovery in depth? I love your approach!
Hi Andrew. Just finished your book. I learned a lot. So logical and intuitive. Thank you. I’ve been doing strides as part of my base training and am wondering if I’m doing them too fast. I usually hit 3:15min/km as max speed for these 100m strides. I’m going for a 3:15 marathon in 7 months. Can you provide feedback? Thx again Andrew
Hey :) So glad you enjoyed the book. I have videos on TH-cam on strides that you may enjoy. In short strides are roughly between 1500m-5,000m race pace, for roughly 100m with adequate rest between to keep them easy. It's not that doing them faster is "bad", it's just an opportunity cost. If you do them at 1500-5k pace you can do a lot more, and we want volume of these over. an entire season Good luck and have FUN!
Thx so much Andrew. That makes sense. I’m at 30 strides per week and just started a month ago. I’m going to add in hill sprints next week and up the strides as well
With ice baths, which I believe in, there are studies that show do them only after a certain amount of time after workouts because the body needs some swelling. We used to do them every day and now only once or twice a week. Your thoughts on when and how much?
I am struggling to find the appropriate balance of how much to run per week in base training to make the gains I want to but not add so many miles its detrimental. Has this been discussed at length anywhere that I can access to review? Also sent you a message on instagram asking about training etc. Thanks very much for all that you do!
Hey Chance. Yea IG messages are backed up. We got hit with a hurricane and I’ve been out of my office for a full month now. I’ll reply when I can get to those messages soon. You can increase mileage a lot if you go super slow, eat very clean, and sleep a lot. So there’s no correct amount of it just comes down to how slow will you run, how much you’ll sleep, and how clean you’ll eat (raw fruits and veg mostly). If these don’t change then you should be ultra conservative with mileage increases. The “10% rule” is FAR too much (see breakdown of that in my book if you have it). Just be patient, so slow and increase slowly.
Hi Andrew. I have a question from the book. When building my training plan using figure 15.1, which ways do the numbers go? If I have 23 weeks until my marathon, do I start at 1 and work up to 23, or start at 23 and work my way down to 1? Thanks!
You fill in the bubbles for each week you have available. Then count the bubbles in each phase. That’s how many weeks to put in each phase. Just flip the page and use the walk through that I provide
@runelitecoach Thanks for the reply. I’d already filled out the questions, but I’m still confused. Without the chart I would do this (in this order) with 23 weeks to go: 10 weeks base, 6 weeks support, 6 weeks specific, 1 week taper. But with the chart, the numbers are scattered about. So I’m wondering if I do: 1 week base (23), 1 weeks specific (22), 4 weeks base (21-18), 3 weeks support (16-14)…and so on. This would mean I never do 6 weeks of something back to back to back… Does my confusion make sense? I’ve reread the chapter at least a dozen times. I’m sure I’m just missing something or over complicating it. Thanks for your help (and the book!).
They’re scattered about to show them in the order they need to be in. If they were sequential you wouldn’t be able to visually see what phase they belong to. The directions in the book explain it. Fill the bubbles in then count how many are filled in for each phase
@ Thanks. I’ve read that chapter so many times it’s kind of embarrassing. But I think I’ve got it. I have my phases and runs all planned out for a Marathon PB come April!
tea or herbal coffee in the morning with raw nut milk Run Giant smoothie with blueberries, cherries, raw cacao, and dates Another smoothie 30 mins later with 6-7 bananas, and greens Snacks during the day mostly fruit, raw fresh juice, perhaps sprouted bread with raw almond butter Dinner is normally a giant salad that takes an hour to eat, loaded up, always oil-free dressing normally hummus, sometimes hempseed dressing Dinner is sometimes cooked, last night I had baked marinated tofu, japanese sweet potatoes, and brocolli Ocassinally a whole food plant based brownie or cookie. I make them myself or my GF does. Raw dates, cacao, almond butter (no bake). yum. More tea in the evening, usually turmeric ginger tea
Stay tuned for next years Nutrition book. I’m going to have a bonus section where I do live cook alongs with QnAs for all of the recipes included to those who have the book
Andrew, I love your work, and I follow Dr. Greger’s recommendations closely, but I need to ask about your recommendations of a raw diet. Do you have any big names (like Dr. Greger) that actually recommend a raw food diet? Because Dr. Greger specifically recommends against going strictly raw. It seems like your sources are just anecdotal. It also seems like the majority of elite runners do not prioritize a raw diet. I know about the mostly plant based diets in Africa, but it doesn’t seem like they are mostly raw. Again, I really like all the work you do, but it doesn’t seem like you’re anywhere close to getting Dr. Greger’s daily dozen.
Studies show ice baths slow recovery. Although localized ice application can be useful for joint/skeletal injuries but generalized muscular application decreases blood flow and increases recovery time. The chief immediate benefits of ice baths is analgesic and can be also accomplished with topical analgesic that have Methanol, lidocaine, or Capsaicin. The broad use of ice baths are mostly a byproduct of contact sport injuries whose fundamental goal was to allow the athlete to return to playing (not necessarily training) as soon as possible. Most age groupers and non-contact sports do not fit into this category since most injuries are a result of over-use and poor training plan. All this being said, there are uses for BOTH ice baths and sauna/hot baths with Epson salt in combination that can be applied during stages where the training is non-existent or very low and where the intended ice/heat therapy is to apply an expansion and contraction of the flow of blood to help promote wound/muscular healing or fend off viral/bacterial infections. BTW, the massage guns work... but, I never "dig" into the muscle. According to the makers, the best use is to vibrate the muscle to warm it up and "fake" it into thinking it needs to start preparing for activity or use it at a reduce level after high level of activity it acts as a sedative to the muscle. This is no different that what the Astronauts (originally developed for Cosmonauts) did in space using a whole body vibration but more localized and meant for recovery rather than muscular activation like the whole body vibration approach.
"studies show"? What you're referring to is using an ice bath too soon after exercise and blunting the inflammatory response. So don't do that. Using them after, 40-90mins after will help you out for sure. Cold builds more mitochondria, moves lymph, etc. Are you really suggesting that people take lidocaine instead of an ice bath?
@@runelitecoach The most impactful, noticeable and immediate part of an ice bath is the numbness an athlete feels from ice baths and overall reduced body temperature. This is no different than topical versions of an anesthesia (or local anesthetics). But, timing of both heat and cold treatment is more crucial than most realized - as you noted. In general, ice baths and hot/tubs (or saunas) produce similar physiological responses you described associated with ice baths. But, with a few key differences. Cold constricts blood vessels while heat vasodilates (expands blood vessels). Blood vessel response effect flow of blood and that, in turn, reduces the bodies ability to provide the positive benefits that ice bath produces. So, yes... ice baths generate good physiological responses but vasodilation inhibits the transfer and transportation of those positive responses (...which is mostly related to cold or heat generated "shock" proteins). The best strategy is to take advantage of BOTH cold and heat while also limiting the negative impacts - frequently called Hot/Cold Therapy for RECOVERY (NOT INJURY TREATMENT). With that in mind, the heat/cold protocol below is a good starting point: 1) Elevate the body part used the most. Example: Arms for swimming / pitching / tennis / etc.. Legs for running / biking / etc. (BTW, some also use compression boots in Iieu of elevation, but massage is superior to elevation or compression for recovery (Note: Again, this is not for injury treatment). 2) Apply a local topical anesthetic (optional). 3) Hot bath with Epsom salt and hydrate with fluids. (...not to be confused with a hot shower). The key is relaxation plus hydration. 4) Apply ice to localized areas at JOINTS... not muscles. 5) Post activity - 2-6 hrs. (varies according to preference) - Ice plunge/bath. Followed by Sauna or Hot Tub. 6) If there is a "niggle" or residual old injury involved, you can repeat application of localized ice to that area/spot after sauna or hot bath/tub. This is but one protocol that is subject to adaptation based on the individual situation. But, the key is this: Recovery is a process that should involve BOTH Heat and Cold. You want reduced swelling but not at the expense of reduced flow of blood.
Anyone else get constant hate for losing weight? I dropped 10lbs fast when I went raw foods and it’s a constant battle explaining myself. Just venting I guess. Haters gonna hate. I just feel like I have to spend 10 minutes explaining myself to everyone and it’s exhausting.
Do you have any books or youtube channels or even documentary that talks more about this raw diet? I want to gather some mpre information about it. Is it just as simple as eating raw fruits and vegetables or is there more to it? How did you get started? Any resources you used/currently use? Thank you in advance @@joeccriscuola
@joeccriscuola I lost over 150 pounds in 2022. The hardest parts were well meaning people trying to convince me I didn't need to lose weight to be happy, and well meaning people trying to convince everyone that being overweight wasn't their fault so people shouldn't worry about it.
Getting enough protein is not talked about enough in the endurance world. Eating fruits and vegetables will not repair damaged muscle tissue. 1g per lb of body weight makes a big difference. Healthy muscle mass will help absorb the kinetic damage from running as well. Activation and mobility work post has helped a lot
Not true at all. Plants have all the protein you need. Where did your cow get its protein?… If you said plants, you’re right! I’ve eaten only plants for 11 years now and run well, recover well, can run 200 miles non stop, set all my PRs after being plant based Oh yeah so did Carl Lewis.
![[#2024MAMA] G-DRAGON - 무제(Untitled, 2014)+POWER+HOME SWEET HOME+뱅뱅뱅+FANTASTIC BABY | Mnet 241123 방송](http://i.ytimg.com/vi/Ox29z5Nf1Uk/mqdefault.jpg)
![ละลาย (LALALYE) - DAOU PITTAYA ต้าห์อู๋ พิทยา [OFFICIAL MV]](http://i.ytimg.com/vi/wo6r9TgausI/mqdefault.jpg)
Andrew, you are my favorite online running coach! I started running a few years ago (during covid), and I quickly went all in (I tend to do that with any of my hobbies). Found this channel only a few months ago, and recently finished reading your book. The level of knowledge you share around training, recovery, and nutrition is unmatched, and incredibly insightful and science-based. I'm currently 4 weeks out from the Philadelphia marathon, with the goal or running sub 3:30 (I ran 5:15 my first time last year - 4 hours was my goal, but I bonked pretty hard due a combination of overtraining injuries and digestive issues during the race). Nonetheless, I've been training consistently this time around and implementing a lot of your advice in the final months of my training program, which has given me the confidence I need going into the race. Even moreso, I am excited for my next training cycle after this marathon. By implementing even more of your training methods and advice earlier on, I know I'll be on the road to sub 3 and beyond. Thank you for doing what you do!
Hey @solotch2804 so glad you loved the Run Elite book! (please leave a review on Amazon if you would, it helps a lot). --- What I love most about your training you descrived is that you did training that gave you the CONFIDENCE you need for this race. Yes. great job. Sounds like you've enjoyed your training (the top of the pyramid in my book). And I LOVE that you're already looking ahead in to the future and planning long-term. That's key. Yes yes yes! Keep it up, you're doing wonderfully well. Write to me on IG after Philly and let me know how you did. I ran that race a looooong time ago and it was super fun. one of the better ones out there for sure. Make sure to say hi to Rocky on the stairs after your race :)
Hi Andrew. Having used you Run Elite book and developed my training plan from that I just ran a PR of 1:28:54 at the age of 63 in the València HM. Thanks for all your work and information. My condolences to all
Those affected in the floods that have killed over 200 a few days later.
Your videos always seem to come along at the right time for me. After a shite nights sleep and having picked up a minor injury I’ll invest in a sleep mask and keep my room cooler. Typing this whilst icing my heel 👍
Great progress! You can also stop eating well before bed. The earlier the better 3-4 hours before bed to stop eating is excellent. It helps quite a bit
@ thanks I tried that, had my last bit of food at 7pm and I had a great sleep
This was extremely helpful! Thank you
Glad it was helpful! Thanks for watching
Could you make a video on injury management? Maybe a chapter for run elite 2.0 book. I just got a serious peroneal tendonitis flare up 3 weeks from my Ironman. I was super steady with my mileage and big workouts. Even nailing specific training til then. I feel I could take the next 2 weeks off and be totally fine. The other side of me finds it difficult to take 3 days off or miss a run workout. I read and re-read your book all the time. Thanks!
Will do. I have one coming 2 videos from now.
We also say the recovery encompasses everything……eat, sleep, ice baths, stretching, hydrating, not stressing, foam rolling, not arguing, time management, etc……everything
Yup 👍🏼
Love the videos Andrew 👍
Thank you Elliot :) welcome back to the channel
Hey Andrew, I really love your videos! I will buy your book soon. I say soon because I will buy the Manta first :)
Haha. 🤣 it’s a good purchase. I’m traveling now and have it with me. You’ll love it. It’s really that good
Yess new vid!
Haha 😆 happy to hear your excitement. Much more coming! Welcome back Polski
I’m new to your channel but I’ve liked your videos. I’ve seen that you talk about elite athletes and compare their training and what we can take from it. Have you done any videos where you look at the diets of elite runners?
Yes I have many videos on that topic. Start with the video I have on Carl Lewis.
Favourite massage device is the magic wand. Extremely powerful, flexible and does not break. It is associated with persoanl massage but this thing saved my Achilles
Haha. 🤣 yes it is associated. But heck whatever works for you. There are probably a few in the market that are good. I’ve had three and the Bob and Brad one has taken the cake for me. I’m going to give one away on this channel soon, and I’ll also give away my trigger point one because it’s no longer necessary. Keep on enjoying the wand
This video came right in time while I’m recovering from my first marathon.
Perfect! :) recovery well and get back at it!
Also excited to see a new video! This video is really hitting home. After completing my goal race, I’ve decided to concentrate on running more weekly miles to improve performance since it’s less than 30 miles a week. I can certainly feel the increase, I think it’s causing sleep issues. I’m definitely going to try these to help recovery. Also going to try reducing caffeine to see if that helps as well. Thank you for sharing this info!
Yes reducing caffeine is huge. But couple that with more sleep and a morning routine so you don’t need the caffeine. But if you do have caffeine ideally stop consuming it very early, perhaps 11am. So it’s out by bedtime. But best to just omit. When you omit caffeine then if you do use it in a race it’ll have a much bigger impact as well.
I do have a couple of videos on caffeine too which may interest you
Thanks for watching :)
More fire from Snow!
Thank you :)
Glad you enjoyed Joeccriscuola
Great 👍 looking to run faster races next year so will have to focus more effort on the bottom two parts for sure.
Absolutely. Sleep and nutrition are the biggest keys. I’ll have a book on nutrition by end of next year. Working on it now
Bryan Johnson mention 🔥
Yeah cool guy I love what he's doing, and he's 100% plant based!
I’ve decided to buy a trash can with a lid and as it’s down below 50 at night, I’m planning on plunging in that from now until probably April and then I’ll decide if it’s worth more for a cold plunge system. I’ve seen incredible results with the massage gun. The hard part is going to be to get more sleep.
Yes! Nice easy and cheap way to make a cold plunge. I wanted a bit more room so got a cheap cold plunge, but whatever works! Have fun. And glad you've seen results with the massage gun
Is there a particular book you would recommend on the theory and practicalities of the raw food diet?
Whole: science of nutrition by T colin Campbell
Your 8 second hill runs are great!! Who needs recovery??
haha
How do you get enough protein, iron, vitamin D, etc…… with the nutrition you talk about. Most runners I see, coach, speak with, don’t eat enough. I reflect on what Michael Phelps’s eats. We lose more because we just don’t sweat, we pound. I agree nutrition is super important because if we don’t eat enough then we run the risk of the body taking if from muscle and bone, which turns into injury.
I was wondering how you recover after a race like a marathon? How many days of rest and how much volume and intensity?
I know that during training you recover good as long as you dont overtrain, but in a race you push your boundaries, so you need extra recovery right?
Yes, you’ll need extra recovery, but how much totally depends on how you’ve trained, how difficult the course was, what your diet is like, how much you sleep. For example I have some ultra Runner) clients who run 20 to 25 miles every day, running a marathon is no big deal. But for someone who’s running 35 miles per week, a marathon might require extensive recovery, even four weeks. A general guideline maybe to take three days off, and then just very easy running at half your normal volume for two weeks after that. But that’s just a general guideline and it totally depends on you. You can help recovery quite a bit by sleeping a lot and eating high antioxidant, high nitric oxide, forming foods, such as spinach, arugula,
@runelitecoach it was my first Marathon and I peaked at 50 miles a week. I run it in 3 hours after I did a 1,5 hour half marathon 6 months before. I followed the general guidelines and eat healthy and my condition improved a lot without injuries! But I neede a lot of rest. Maybe you can make a video about what a beginner runner should do after a race, how would you define extensive recovery in depth? I love your approach!
Hi Andrew. Just finished your book. I learned a lot. So logical and intuitive. Thank you. I’ve been doing strides as part of my base training and am wondering if I’m doing them too fast. I usually hit 3:15min/km as max speed for these 100m strides. I’m going for a 3:15 marathon in 7 months. Can you provide feedback? Thx again Andrew
Hey :) So glad you enjoyed the book. I have videos on TH-cam on strides that you may enjoy. In short strides are roughly between 1500m-5,000m race pace, for roughly 100m with adequate rest between to keep them easy. It's not that doing them faster is "bad", it's just an opportunity cost. If you do them at 1500-5k pace you can do a lot more, and we want volume of these over. an entire season
Good luck and have FUN!
Thx so much Andrew. That makes sense. I’m at 30 strides per week and just started a month ago. I’m going to add in hill sprints next week and up the strides as well
Sounds great! Keep it up 👍🏼
With ice baths, which I believe in, there are studies that show do them only after a certain amount of time after workouts because the body needs some swelling. We used to do them every day and now only once or twice a week. Your thoughts on when and how much?
I am struggling to find the appropriate balance of how much to run per week in base training to make the gains I want to but not add so many miles its detrimental. Has this been discussed at length anywhere that I can access to review? Also sent you a message on instagram asking about training etc.
Thanks very much for all that you do!
Hey Chance. Yea IG messages are backed up. We got hit with a hurricane and I’ve been out of my office for a full month now. I’ll reply when I can get to those messages soon.
You can increase mileage a lot if you go super slow, eat very clean, and sleep a lot. So there’s no correct amount of it just comes down to how slow will you run, how much you’ll sleep, and how clean you’ll eat (raw fruits and veg mostly). If these don’t change then you should be ultra conservative with mileage increases. The “10% rule” is FAR too much (see breakdown of that in my book if you have it). Just be patient, so slow and increase slowly.
Hi Andrew. I have a question from the book. When building my training plan using figure 15.1, which ways do the numbers go? If I have 23 weeks until my marathon, do I start at 1 and work up to 23, or start at 23 and work my way down to 1?
Thanks!
You fill in the bubbles for each week you have available. Then count the bubbles in each phase. That’s how many weeks to put in each phase. Just flip the page and use the walk through that I provide
@runelitecoach Thanks for the reply. I’d already filled out the questions, but I’m still confused. Without the chart I would do this (in this order) with 23 weeks to go: 10 weeks base, 6 weeks support, 6 weeks specific, 1 week taper.
But with the chart, the numbers are scattered about. So I’m wondering if I do: 1 week base (23), 1 weeks specific (22), 4 weeks base (21-18), 3 weeks support (16-14)…and so on. This would mean I never do 6 weeks of something back to back to back…
Does my confusion make sense? I’ve reread the chapter at least a dozen times. I’m sure I’m just missing something or over complicating it. Thanks for your help (and the book!).
They’re scattered about to show them in the order they need to be in. If they were sequential you wouldn’t be able to visually see what phase they belong to. The directions in the book explain it. Fill the bubbles in then count how many are filled in for each phase
@ Thanks. I’ve read that chapter so many times it’s kind of embarrassing. But I think I’ve got it. I have my phases and runs all planned out for a Marathon PB come April!
What do you eat in a day? Like what does a normal day of eating look like for you?
tea or herbal coffee in the morning with raw nut milk
Run
Giant smoothie with blueberries, cherries, raw cacao, and dates
Another smoothie 30 mins later with 6-7 bananas, and greens
Snacks during the day mostly fruit, raw fresh juice, perhaps sprouted bread with raw almond butter
Dinner is normally a giant salad that takes an hour to eat, loaded up, always oil-free dressing normally hummus, sometimes hempseed dressing
Dinner is sometimes cooked, last night I had baked marinated tofu, japanese sweet potatoes, and brocolli
Ocassinally a whole food plant based brownie or cookie. I make them myself or my GF does. Raw dates, cacao, almond butter (no bake). yum.
More tea in the evening, usually turmeric ginger tea
@@runelitecoach I appreciate the write up, thank you - it is not nearly as intimidating as it sounds written out like this
Stay tuned for next years Nutrition book. I’m going to have a bonus section where I do live cook alongs with QnAs for all of the recipes included to those who have the book
@runelitecoach I already have your running book I can't wait for the nutrition book!
Thank you
Andrew, I love your work, and I follow Dr. Greger’s recommendations closely, but I need to ask about your recommendations of a raw diet. Do you have any big names (like Dr. Greger) that actually recommend a raw food diet? Because Dr. Greger specifically recommends against going strictly raw. It seems like your sources are just anecdotal. It also seems like the majority of elite runners do not prioritize a raw diet. I know about the mostly plant based diets in Africa, but it doesn’t seem like they are mostly raw. Again, I really like all the work you do, but it doesn’t seem like you’re anywhere close to getting Dr. Greger’s daily dozen.
Meat is actually more digestible than vegetables with lots of fibre
It's definitely not. It has no enzymes, high salt, high fat. Bacon does not digest nearly as easy as watermelon.
How to breathe while running
3. Is why I married a physiotherapist 😂
Bob and brad are awesome they have a really good channel here as well definitely love their massage gun as well
I didn't even know they had a youtube channel. Awesome! I just know that. they have a killer massage gun. Used it yesterday after my long run.
Studies show ice baths slow recovery. Although localized ice application can be useful for joint/skeletal injuries but generalized muscular application decreases blood flow and increases recovery time. The chief immediate benefits of ice baths is analgesic and can be also accomplished with topical analgesic that have Methanol, lidocaine, or Capsaicin. The broad use of ice baths are mostly a byproduct of contact sport injuries whose fundamental goal was to allow the athlete to return to playing (not necessarily training) as soon as possible. Most age groupers and non-contact sports do not fit into this category since most injuries are a result of over-use and poor training plan. All this being said, there are uses for BOTH ice baths and sauna/hot baths with Epson salt in combination that can be applied during stages where the training is non-existent or very low and where the intended ice/heat therapy is to apply an expansion and contraction of the flow of blood to help promote wound/muscular healing or fend off viral/bacterial infections.
BTW, the massage guns work... but, I never "dig" into the muscle. According to the makers, the best use is to vibrate the muscle to warm it up and "fake" it into thinking it needs to start preparing for activity or use it at a reduce level after high level of activity it acts as a sedative to the muscle. This is no different that what the Astronauts (originally developed for Cosmonauts) did in space using a whole body vibration but more localized and meant for recovery rather than muscular activation like the whole body vibration approach.
"studies show"? What you're referring to is using an ice bath too soon after exercise and blunting the inflammatory response. So don't do that. Using them after, 40-90mins after will help you out for sure. Cold builds more mitochondria, moves lymph, etc. Are you really suggesting that people take lidocaine instead of an ice bath?
@@runelitecoach The most impactful, noticeable and immediate part of an ice bath is the numbness an athlete feels from ice baths and overall reduced body temperature. This is no different than topical versions of an anesthesia (or local anesthetics). But, timing of both heat and cold treatment is more crucial than most realized - as you noted.
In general, ice baths and hot/tubs (or saunas) produce similar physiological responses you described associated with ice baths. But, with a few key differences. Cold constricts blood vessels while heat vasodilates (expands blood vessels). Blood vessel response effect flow of blood and that, in turn, reduces the bodies ability to provide the positive benefits that ice bath produces. So, yes... ice baths generate good physiological responses but vasodilation inhibits the transfer and transportation of those positive responses (...which is mostly related to cold or heat generated "shock" proteins).
The best strategy is to take advantage of BOTH cold and heat while also limiting the negative impacts - frequently called Hot/Cold Therapy for RECOVERY (NOT INJURY TREATMENT). With that in mind, the heat/cold protocol below is a good starting point:
1) Elevate the body part used the most. Example: Arms for swimming / pitching / tennis / etc.. Legs for running / biking / etc. (BTW, some also use compression boots in Iieu of elevation, but massage is superior to elevation or compression for recovery (Note: Again, this is not for injury treatment).
2) Apply a local topical anesthetic (optional).
3) Hot bath with Epsom salt and hydrate with fluids. (...not to be confused with a hot shower). The key is relaxation plus hydration.
4) Apply ice to localized areas at JOINTS... not muscles.
5) Post activity - 2-6 hrs. (varies according to preference) - Ice plunge/bath.
Followed by Sauna or Hot Tub.
6) If there is a "niggle" or residual old injury involved, you can repeat application of localized ice to that area/spot after sauna or hot bath/tub.
This is but one protocol that is subject to adaptation based on the individual situation. But, the key is this: Recovery is a process that should involve BOTH Heat and Cold. You want reduced swelling but not at the expense of reduced flow of blood.
Inflammation is a good thing …
Not chronically. Which basically everyone has from poor diet and poor sleep. But if you want to be inflamed…I guess have fun 🤩
Anyone else get constant hate for losing weight? I dropped 10lbs fast when I went raw foods and it’s a constant battle explaining myself. Just venting I guess. Haters gonna hate. I just feel like I have to spend 10 minutes explaining myself to everyone and it’s exhausting.
Do you have any books or youtube channels or even documentary that talks more about this raw diet? I want to gather some mpre information about it. Is it just as simple as eating raw fruits and vegetables or is there more to it? How did you get started? Any resources you used/currently use? Thank you in advance @@joeccriscuola
@joeccriscuola I lost over 150 pounds in 2022. The hardest parts were well meaning people trying to convince me I didn't need to lose weight to be happy, and well meaning people trying to convince everyone that being overweight wasn't their fault so people shouldn't worry about it.
@@jeffreyburns5137 congrats on the transformation, thanks for sharing your story. This puts it in perspective for sure.
Getting enough protein is not talked about enough in the endurance world. Eating fruits and vegetables will not repair damaged muscle tissue. 1g per lb of body weight makes a big difference. Healthy muscle mass will help absorb the kinetic damage from running as well. Activation and mobility work post has helped a lot
Not true at all. Plants have all the protein you need. Where did your cow get its protein?…
If you said plants, you’re right!
I’ve eaten only plants for 11 years now and run well, recover well, can run 200 miles non stop, set all my PRs after being plant based
Oh yeah so did Carl Lewis.
I also put on 3 pounds of upper body muscle in the last few months. On plants.