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- เผยแพร่เมื่อ 7 ก.ค. 2024
- 🙌🙌🔥🔥Enter Raffle Giveaway Here! -- andrewsnow.krtra.com/c/OuI4A3... 🔥🔥🔥🏃🏻♂️🏃♀️
Sometimes the only way to recover from an injury is to ditch common sense and run more! Now, of course you need to rest and heal for a period, but I’ve found that upping my running frequency can promote recovery when months and months off of running didn’t help. And when paired with the powerful recovery modalities detailed here, you’re off to the races ;)
NAVIGATE VIDEO:
00:00 Intro
02:28 Massage Gun
03:44 Ultrasound
04:52 Low Level Laser Therapy
06:47 LIVING Food
11:17 Sleep
12:49 When this doesn’t work
13:31 Giveaway Info
Trigger Point Massage Gun: www.amazon.com/TriggerPoint-H...
USDA Food Data Central (Mango Nutrition): fdc.nal.usda.gov/fdc-app.html...
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Resources & Links
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I run every single day and usually twice a day (thankful my wife understands my craziness), which gets me 80-120 miles a week. Running Disney World Marathon in January to celebrate me turning 40 and getting into the Masters division. Looking to break 2:35.
Amazing! That’s a good amount of running and a great time goal. Go get itn
I work in rehabilitation, and if you use the laser therapy, please use protective glasses so you don’t damage your eyes. I always wear a pair, as well as my patient
You don't need so many excuses to eat mango's if you simply admit that you like them a lot 😂
Guilty as charged 🥭
I love watermelon. I always need one on the house.
to be fair, if we want to be specific, there are many vitamins that's destroyed by heat, and antioxidants destroyed by rot. so the 'living food' idea is totally valid 😋
The living food idea is great. This morning after my run, ate two apples, a banana, two servings of carrots and grape tomatoes, two cups of spinach and some honeydew melon. Delicious and so full.
I have a crazy work schedule with two jobs and a family, and have had to adopt a training plan that utilizes little blocks of time throughout my day to get runs in…which has meant lots of doubles even 3-4 runs in a day…that along with a very similar approach to recovery and nutrition 🌱…and I just put it to the test and PRed my 50k at the Table Rock Ultra and am pushing for my first 100 miler in November. So I can confirm that these strategies are highly effective! Keep up the great work! Love your stuff.
Thank you for sharing that! Good to hear!
That’s amazing! I’m doing the same thing. I’m so busy with coaching calls that often times. I’m getting in three runs per day. That are all relatively short. My fitness is super high right now though.
I’ve also run the table rock 50 K. You must live close to me in Asheville North Carolina.
Not far from you at all, Closer to Boone. But I get out that way from time to time…and yeah, that multiple runs a day strategy has been the only option for me, wasn’t sure how it would translate to race day but I was able to do a 5:19 and land in the top 10 at TR. only been running for about 3 years. So it seems to be working! Plus I drank a lot of juice from our Nama. 👌🏼
That's incredible! Good luck!
OMG…I love “good thoughts” while eating living food. I absolutely concur….this is why you glow ⭐️
Booya! Thank you. Since filming this video I’m even more raw. I just did the been pretty high vibe since. Just keep on improving.
well explained and have learned a lot from your sharing. Really good stuff.
Thank you. If you like this video you’ll love the Run Elite Book www.amazon.com/dp/B0CFCZF65L
My recovery time is always super-fast and I had a hunch it was down to my diet - I’m fully raw vegan fruitarian - so it’s great to have you confirm it. I’m 48 and only recently took up running, half marathons are my current distance but I’m aiming for a spring marathon - will definitely be reading your book for more tips. Thank you 🙏
Yes! 🙌 fully raw! That’s a rare find. I myself am just “mostly” raw and still eat oil free hummus, and the occasional cooked vegan food. Will you be at the Woodstock fruit festival this coming year?
I would love to go! I live in England so it’s a long distance for me to travel sadly. Actually, I live in Leicester and used to go to the same animal rights group as Anne Osbourne.
High raw is still great - it’s obviously working amazingly well for you 🙌
Very interesting for people training for a ultra. I knew i had to get hold of a massage gun, gave it a try once, surprisingly effective, Thanks
Absolutely. For ultra running it’s even more important. I’m an ultra runner and am hitting lifetime high mileage now. No problem. Nutrition and sleep are the main reason.
I was running everyday, ended up streaking about a year and a half. It helped… at first, but once I started adding in intensity I stopped getting any improvements. I knocked it down to every other day and my progress skyrocketed. I’m sure if I was only running, it wouldn’t necessarily be the case, but I am a powerlifter, also, so there was that to recover from, as well. Now, both my running and my lifting compliment each other versus constantly fighting each other.
Good point. High frequency of running is great for building volume, which is just part of the equation. A lot of runners will benefit from adding in very short strides about one stride per mile run every week. If you build your mileage with these strides, you should be able to increase your fitness at will.
I appreciate your feedback, and the point of view. I think that for most Runners it’s completely true. Glad to hear you figured it out for you.
I’d love to hear your thoughts on this doubling approach for 60+ year/old runners (68 here). I’m considering adding an extra easy second run once per week. I’m finding easy activity (bike after long run) seems to be good for recovery. Will try adding a nap on the double day as well. Maybe pushing recovery envelope is more beneficial than pushing mileage envelope! Rereading and re-listening to your book ❤❤It’s been incredibly helpful to me. Many thanks.
Thank you for your support with the book.
Running) doubles in your 60s and beyond is totally doable, provided that you’re getting adequate sleep and exquisite nutrition. The nutrition one I really can’t emphasize enough. A lot of people think that they have good nutrition, and it’s atrocious. If you’re having difficulty recovering, I would focus on these two things.
And if recovery is difficult, then you can, of course, lower the mileage, and keep doubles. Or take one to two days off per week.
Especially if your goals go beyond Running). At over 60 there should definitely be an emphasis on lifting relatively heavyweights. Perhaps running five days per week and lifting two days per week is an optimal regimen.
I’m so glad to hear you enjoyed the book. Please leave a review on Amazon. Runelitebook.com/review
Thank you
Thank you for the suggestions. We keep a large garden with lots of greens, beans, and black-eyed peas,crowder peas, BEETS, and all the berries (but no mangos). My husband harvests purslane when he “weeds” the garden! So far I’m just doing lots of body weight exercises and lighter weights. So there’s room to improve! Left a review. Thank you!
Can you please give us a couple of options for ultrasound machines that we can purchase. I'm not worried about price, but more concerned about quality. Thanks
Thanks friend, good vid
You’re welcome. Thank you
I strongly disagree with your diet advice. It is not proven, based on a flawed logic
Please provide some (any) example of research that you'd like and I'll talk about it with you. but this comment is nonsense
Beautiful brother! Thanks for the tips. I run nrealy every day and found this helpful! Are you on Strava?
Thank you for the props. Glad to have you as a viewer. Nice job with your high frequency of Running), that’s awesome. Yes I’m on Strava. It’s just automatically linked to my COROS, I rarely comment or post on Strava but I’m on there just for the convenience.
Nice to hear you're on Strava too! I tried responding on here yesterday, but it seems like my message didn't go through. I've been browsing Strava, but it looks like I couldn't locate your profile. If you're comfortable with it, feel free to share your Strava handle or link. No pressure at all, though! I enjoy connecting with fellow runners and sharing our running experiences. 😊🏃♀@@runelitecoach
Please - do you have any specific exercise suggestions to overcome posterior tibialis issues? Did you recover fully?
Yes I did. I’ve helped many of my runners through this. It’s a lot for a TH-cam comment but the best thing is to use a massage gun and massage the muscle belly daily. It’ll be SUPER tender at first.
Lots else you can do but that’s a good place to start. I’m doing a review of the best massage gun in the coming weeks as well so stay tuned
Good points but I don't eat meat for calcium or iron I eat it for protein, which is also found in non-meat but is more condensed in meat. And protein is just as important for muscle recovery as it prevents catabolism.
You actually don’t want protein, you want amino acids. When you eat animal protein, it’s the full proteins that have to be broken down into their amino acid counterpart before synthesized. When you eat plant protein, you get the raw amino acids and get to minimize cost of digestion and get all your protein. Yes you do need protein, but where did the cow get its protein from? It got it from eating plants. You can get it from eating plants too. And it’s better that way, also, if you want to get the most protein possible, then greens and beans have the highest ratio of protein to calories of any food. Even more than meat. So, even if you want more protein, eat beans and greens.
Thoughts on managing exertional compartment syndrome?
Got any tips to the usage of a massage gun? Don't feel I get any benefit from it. I feel I have a lot more benefit from foamrolling.
The science of recovery suggests as soon as you can after exercise, use tissue massage for the fastest recovery. So I like to hit the foam roller first, then I use the precision massage gun. I like to lay down and stick my leg up in the air when I use the massage gun, as elevation is a key component to recovery. Easier for all the lymph and waste products to make its way Out of the legs
Good question. I’ll be making a video in the upcoming months. That’ll include some reviews of massage guns. I really like them. I rarely foam, but I often use a massage gun. It’s like the only recovery tool I use aside from sleep and diet.
How do you manage to eat plant based and run without getting runners gut?
I am plant based and struggle with this. I would love to go raw and eliminate procrssdd food but i am worried about needing the loo
You probably need time to adapt your gut Microbiome. Plant-based diets are high in fiber, your gut is designed to handle high, fiber, but throughout years or even decades of eating high fat or animal products you got Microbiome has changed.
I’ve been 100% plant-based for 11 years now, and mostly Raw for the last three years. No gut issues ever in any races.
I don’t see the link to enter the giveaway
andrewsnow.krtra.com/c/OuI4A3tW0M9c/pwyl
the massage gun is a game changer it really fixes your issues...
Agree. It’s amazing. Better even than massage from a person often. And I’m also a former massage practitioner saying that.
a foam roller can do everything a massage gun can do and more and probably even more efficient
@@h1dd3n11 i respect your opinion but to my experience it's the opposite...
I started running twice a day... Had 1 day off from tbe start if Jan... Need to see how long my body can manage
If you have the feeling that you need to see how long your body can manage, you’re running either too many miles or too fast. Slow it down or run less volume so that it’s easy, and then you’ll be able to run every day if you choose to.
@@runelitecoach will definitely do that... I think I'll opt for slowing it down
I’ve been eating fresh fruits and nuts in the past 3 months and doing easy slow swim. I feel i have lot more energy, shrunk my waistline and belly. Never thought I could be able to wear my 10 yr old XS slim fit shirt again.
Where do we get ultrasound and LLLT device?
Interwebs. Or easiest to just go to a PT and pay for a few appointments. Cheaper that way
@@runelitecoach I realize they're sold online I was asking about a specific site to buy from
I spent several hours looking into LLLT and ultrasound and all I found is that the only benefit is placebo. There's no scientific evidence that they physiologically do anything for injury and recovery. Nonetheless, I'm still enjoying all of your content and I'm finding it all helpful.
There’s loads of published research. Many many. It’s in the text books too. Try searching along with “journal of” and read the literature. These modalities are taught in school in evidence based medicine. They are literally evidence-based and have hundreds and hundreds of research studies done on each modality.
I'm not astrodigestivtologist, but are you suggesting a raw, plant based diet? Cooking makes digestion easier as well as not all plant "minerals" are readily available for humans. For example, only a fraction of the iron in spinach is absorbed (as little as 2% according to google).
Glad your diet works for you though and Im happy i stumbled across your channel!
There are benefits to cooked and raw. Pros and cons to everything in life really. The benefits of eating a high percentage of your calories from raw plants is exorbitantly high. I’m not saying not to have anything cooked. Nutrition is a spectrum and you should just move towards a even healthier diet. So if you wanna have some cooked veggies, awesome, but most people will use that as an excuse to eat a sausage McMuffin instead of raw vegetables. So let’s just keep things in perspective here. Go ahead and eat cooked vegetables, but Actually eat cooked vegetables
@@runelitecoach Thanks for the reply, just ordered your book and am excited to read it! I agree with your spectrum take. People tend to treat diets like a sacred cow.
I’m already reading your mindblowing book, dear Andrew, but I want to give a copy to a friend ;) So, where’s the giveaway link?!
Here you go andrewsnow.krtra.com/c/OuI4A3tW0M9c/pwyl
And thanks for getting the book. I’ll add you to the thank you list. Please leave a review on Amazon. You can do that here runelitebook.com/review
And fresh frozen mangoes or other fruits is that ok?
Yes frozen is fine
Thanks ❤
Welcome 🙏
You lost me at the cow analogy.
Jokes aside, great job and whatever you are doing, is working for you.
Thanks
Last time I checked we don't have 4 stomach like the cows.
Agree. What's your point though? - Yeah we don't have 4 stomachs. Last I looked we don't have the intestinal length of a carnivore, the pH in our stomach, the canine teeth, the claws to capture animals....the list goes on. We have HUMAN anatomy, and we are frugivores
@@runelitecoach where did you look? Please provide research papers if you reply. I googled and got this: Ph stomach in humans is 1.5, other carnivores 2, cows 6. Check low carbs down under and you'll get a lot of doctors explaining it better than I can
Nice video, Andrew! I have a 5K today, and I’ll be using my massage gun afterwards for sure.
Also, thanks for making me famous! 😉 13:43
Ha! Welcome :) have fun at that 5k. Massage and eat watermelon after. If you haven’t seen yet the watermelon for recovery video, you’ll love it. It’s here th-cam.com/video/PbjTD3jNHq4/w-d-xo.htmlsi=fTQHgZ85_DBEpR9g
Red meat is best for recovery and strength.
Ok… I mean it’s factually untrue but I’m not here to argue. Do what you like
Brain runs just fine on ketones, not just glucose. There was a study when ethics were looser, that used medication to artificially lower blood glucose (to what is considered extremely dangerous levels) on fat adapted people and their brain was quite happy with fats. Blood cells do use only glucose IIRC, but don't require much.
I don't really subscribe to the raw food thing; cooking destroys a lot of bad stuff like bacteria and lectins (and some other toxins). I do subscribe to the "eat foods with no ingredients list" thinking.
I agree that cooking destroys, bad things, but those bad things don’t exist in the raw food. Bacteria, viruses, those are coming from animal products. Things like lechtins are in foods that are inedible in the raw form, a.k.a. they’re not food.
Every animal on the planet eats a fully raw diet except for humans. And we are the ones who have all the diseases, obesity, ailments, tumors, cancers, Alzheimer’s, dementia, etc.
Yes, you can survive on ketones, but surviving and thriving are different things
You could survive on pixie sticks and bacon grease too, probably not going to thrive though.
Ketones are produced in response to a starvation mode. They are last ditch attempt for our bodies to keep us alive. So we can use ketones, but our cells prefer glucose. That’s why if you are going to try to use ketones you need to train your body to adapt to ketones. You don’t have to train your body to adapt to glucose. It is the default.
I agree, the body and brain function more efficiently on ketones, just not easy for everyone to get to this state based on the way most people crush crabs
@@runelitecoach I cannot believe I missed this one; bacteria exist everywhere, and most E.coli infections happen via plant food. As for toxins, pretty much all plant food has toxins, some fruit "flesh" might not. Animals don't see obesity issues because getting food is not easy for them (an obese cheetah is a slow cheetah), or obesity would harm their survival from predators.
Ketones are produced in response to lowered glucose, nothing to do with starvation, as they are still produced with a high fat diet. Many brain and neural disorders see benefits from a keto diet. This very much indicates thriving. Heck, much of the benefits of Zone 2 training come from improved fat metabolism.
Our cells don't really prefer glucose, but excess glucose is harmful so needs to be "burned" with priority, same happens with ethanol, though only in the brain and liver, yet you wouldn't say our brain prefers ethanol.
Yeah, my my day is probably the opposite of yours. I’m probably more animal base but I think the thing that we both done and I told us to a friend of mine is vegan and when I was but just rose, my gut was we’ve gotten rid of all the crud in our life there’s no chips there’s no pizza there’s no Oil yet you know I heard Jeff Browning ones tell one of his athletes with the guy was always he always swelled up like a watermelon after a race and he’s the very first thing he did after a race to get him through the distance he used to say soon as this is over I got four pieces of pizza I’m gonna pile down And when he did inflammation, just sat in so he he got the guy to focus on just having something good and nutritious when the race was over, and the guy was shocked the next day he was able to go for a walk I mean he was like he felt great. He had no information it’s it’s I wish I could go back and tell my younger self That the alcohol full of sugar all the other stuff pizzas and all this other stuff is designed to destroy you really good video like I said I’m probably on the opposite side of what my diet is centered around but I guess what’s similar to both is removing the garbageif anybody would research where we got somebody seat oils get rid of it
Bruh a laser
Ok
Hmm the laser approach is a bit doubtful. First of all: a laser typically has a very small range of wavelengths, not "all the wavelengths of the sun" as you claim. Second: the longest wavelengths (near infrared really) only penetrate the skin to some degree, but don't reach your muscles. Third: laser is a very small beam, so it's really hard to treat a bigger muscle. Finally: Infrared is felt as heat, so you might as well use a hot pack, or a warming gel together with a massager. Oh, and the nice feeling you get from the sun is also the Infrared part of the spectrum.
It’s a therapeutic modality, used by most physical therapists, and taught in sports medicine school. It totally has a therapeutic effect that is well known, well, documented, well researched, and widely practiced.
@@runelitecoach thanks for responding. I only saw it now, because I don't get notifications for reactions on TH-cam. I will look into it some more, although what I did read was not very conclusive about positive results vs Placebo (eg for neck pain treatment). It seems like the outcomes depend a lot on the exact wavelength and method of application, so it may not be something that is suitable for everyone to use without proper training.
Anyway, I do want to say that I really enjoy the Running Elite book. I got it for Christmas and I'm in the Base training phase (first recovering from the flu), and the easy runs + strides or hill sprints are awesome and fun!
Kenyans every day all day
Ok
Nope they eat chicken as well.
Pseudoscientific diet advice
Well, it’s based off of the largest body of peer reviewed evidence based published literature. So not sure why you say that. Give me something specific that you would like to refute here instead of global generalities, without any specific claims.
Drugs dude.
Cool man
This is complete bullshit
But what do you REALLY think? 🤔