This is one of the best advices nicely summarized I've ever seen, buddy! Thank you so much for sharing these 8 hacks with us. Honestly I'm primarily fan of fat metablism in regular diet, but for us runners we need carbs to ran fast our races. It's interesting, I need to try beet juice for instance on a race day early morning. Also interesting to have raw berries in the morning on a race day. Everywhere I see bread with jam etc. But I already noticed if I get in the moring oatmeal with berries, banana I feel lot's of energy on my training in the later afternoon or eveninig. What kind of oatmeal you suggest? I see with berries and banana, but with white yougurt or coconut milk, or some other plan-based milk? what about chia seeds with oatmeal or black sesame seeds? Btw What's your best race day early breakfast? Thanks a lot. I'm Peter from Slovakia, Central Europe.
Thank you for this excellent video. I am healed from my plantar fasciitis mostly by stretching the calf muscle. Have a great day, God bless you richly.
Love your content and your book is incredible. I’m currently in my support phase for a 100 miler at the end of August. Easy runs are 11:30-12:40. Cadence is around 167-170. Saw a IG post from a coach who says my cadence should always be 180. Find myself running faster than my easy pace when I try to keep 180. Can you clarify?
IMHO IG coach who says “should always” be at 180 is more IG than coach. People vary and one person’s cadence will vary due to many variables. Good luck with your 100!❤ I agree his book is amazing and so helpful.
Thank you. And cadence shouldn’t “always” be 180. It shouldn’t always be any number. Whoever said that wasn’t even aware of where that 180 number came from. That was an observational study at the Olympics in the 90s showing that runners from the 1500 m to the marathon were at least 180,
The intent is to promote good running form, or in other words… heel striking is often caused by lower cadences and leads to much more injuries vs cutting that step by a 1/3 to step right below your hips and not in front, in turn making higher cadences. This number will be different for everyone based on height, speed, sport, etc.
i think the insulin part especially is great… but do you know why a lot of people advise to consume the first gel 10 min before gun goes off? love your content!
Regarding the 200 strides/week. Incredible, would take 3h20m total in my stride regime of 4 strides á 20s with 60s rest. How do you/does she schedule that into weekly training? Will take the insulin race day advise with me, learned something new, day saved, thanks 👍 Btw, BQed in Hamburg comfortably. Applied your calculated triphasic paces to my training plan. Thanks again.
8:00 definitely agree.. have started to NOT run "fasted this morn... took a gel 5 mins before an "tempo" run.. hit the wall around 7k... It was actually a tempo run turned fartlek, because of this freaking "wall" Good to right-to-the-minute carb up before for all training runs, but for race day, let that insulin threshold relax up to the minute of the race... It always works out for me, as travelling time is usually over an hour, of where I don't have any kind of sugar intake in that time bracket
Not the OP but maybe can help. The "strides" is the running form pertaining to your actual race pace. This exercise is focused on keeping short time intervals and putting your form to the test. Practicing it before you actually do the race will get your muscles used to the demand you are planning to put on them.
Superb. Whats your opinion on carb loading and improved glycogen stores? I find having a slightly heavier carb dinner than usual helps me perform better in a half, full marathon or ultra the next day?
You should be eating a high carbohydrate diet all the time, and then carbohydrate loading becomes a moot point. I have an entire chapter in the book on various ways to car below, and then there’s an appendix at the back of the book on debunking pasta for carb loading www.amazon.com/dp/B0CFCZF65L
I'm going to try to get my bodyfat as low as possible while still being healthy if I start racing. That's what I am counting on to have success in racing. I used be extremely thin and fast. I'm trying to go back to that skinny physique and start racing.
Great tips. Can you clarify the timing of warming up before a race with breakfast? Warm up before breakfast? Or eat breakfast and wait and then warm up?
Great question! For nitric oxide you have to mix with an enzyme in your mouth so you “can” juice it but if so you should occasionally make a chewing motion with your jaw to release and mix. “Chew your juice” For sulforophane, it doesn’t matter. But you do lose sulforophane if the cruciferous greens are cooked. You can get around this by chopping first and letting it sit 40 mins, or by mixing in some small amount of raw along with your cooked to add back in the lost enzyme.
I have developed this bad habit of eating a tablespoon of organic sugar before runs. I don't really have a juicer. I never thought about doing that. With chronic fatigue, I have to get the ATP/ADP ratio positive so that I do not trigger AMPK and crash. I wonder if I could get this same effect with juice.
You’ll trigger AMPK when you run either way and it’s a good thing. Don’t take refined sugar just eat some fruit for calories (plus water and electrolytes and fiber). The. Fuel when you get back home
You wouldn't happen to be able to link the study about consuming watermelon and spinach would you? I really want to read it and the science behind it after you mentioned it.
Well, you left out hydration. I always make sure I am well hydrated before a race because dehydration leads to blood thickening, cardiac drift, and a slow down in pace...
Sure you can hum. But eat greens too. Greens produce the input for nitric oxide formation. If you don’t like spinach have arugula. Higher in nitric oxide anyway
Take citruline supplement to get citruline. To get the studied doeses of citruline youll have to eat a very large amount of watermelon. Especially considering the white rind containe most of the citruline. If you trying to get 6,000mg to 8,000 mg citruline youre going to have to eat approximately 8 pounds of watermelon 🤢
Ok. I don’t get your point. You want watermelon for all sorts of reasons that a powder isolate can’t give you. Water, enzymes, fiber. The list is very long. Glucose, fructose…on and on. Reductionist thinking about nutrition doesn’t lead to health or performance.
The studies show the main benefits in performance that watermelon can provide other than hydration is from the high amounts of citruline. Is watermelon good yes, but a therapeutic dose of it for performance is so high you'll get digestion issues sooner than you'll get to the dose required that has been studied. Caveat is I love watermelon and eat it regularly for all you mentioned, but for training performance or race day it's not going to move the needle quite to what I think you're selling is all. Appreciate the dialog and the content.
Watermelon and fruits will absolutely improve performance. Then again, if a person has a really unhealthy gut, insulin resistance, and poor bowel transit time, they will need to go through a period of cleansing to improve the state of their health.
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So much helpful info here, even for those of us who don’t race but merely want to feel good and PR our daily runs. Thanks!
Welcome 🤗 glad you enjoyed Luke
Thank you! This is such a helpful video
Glad it was helpful!
This is one of the best advices nicely summarized I've ever seen, buddy! Thank you so much for sharing these 8 hacks with us. Honestly I'm primarily fan of fat metablism in regular diet, but for us runners we need carbs to ran fast our races. It's interesting, I need to try beet juice for instance on a race day early morning. Also interesting to have raw berries in the morning on a race day. Everywhere I see bread with jam etc. But I already noticed if I get in the moring oatmeal with berries, banana I feel lot's of energy on my training in the later afternoon or eveninig. What kind of oatmeal you suggest? I see with berries and banana, but with white yougurt or coconut milk, or some other plan-based milk? what about chia seeds with oatmeal or black sesame seeds? Btw What's your best race day early breakfast? Thanks a lot. I'm Peter from Slovakia, Central Europe.
Great video! Your best yet. Thanks
Wow, thanks!
Thank you for this excellent video. I am healed from my plantar fasciitis mostly by stretching the calf muscle.
Have a great day, God bless you richly.
So glad you got better! Thanks for watching
Great stuff Andrew!
Thank you Ian
Fantastic video!!
Thank you Marcus
Wow! That was fantastic, thank you
You are the most brilliant man in this world. I hope you are doing great in athletics.
Haha 🤣 well thank you and thanks for watching again :)
Love your content and your book is incredible. I’m currently in my support phase for a 100 miler at the end of August. Easy runs are 11:30-12:40. Cadence is around 167-170. Saw a IG post from a coach who says my cadence should always be 180. Find myself running faster than my easy pace when I try to keep 180. Can you clarify?
IMHO IG coach who says “should always” be at 180 is more IG than coach. People vary and one person’s cadence will vary due to many variables. Good luck with your 100!❤ I agree his book is amazing and so helpful.
Thank you. And cadence shouldn’t “always” be 180. It shouldn’t always be any number. Whoever said that wasn’t even aware of where that 180 number came from. That was an observational study at the Olympics in the 90s showing that runners from the 1500 m to the marathon were at least 180,
Well said Laura
@laurainthehaute918 thanks for the confirmation and support!
The intent is to promote good running form, or in other words… heel striking is often caused by lower cadences and leads to much more injuries vs cutting that step by a 1/3 to step right below your hips and not in front, in turn making higher cadences. This number will be different for everyone based on height, speed, sport, etc.
i think the insulin part especially is great… but do you know why a lot of people advise to consume the first gel 10 min before gun goes off? love your content!
They believe that they’re ripping off their fuel. They sort of are. But they’re raising insulin too which isn’t ideal
very good video
Thanks
So helpful!
Glad it was helpful!
Regarding the 200 strides/week. Incredible, would take 3h20m total in my stride regime of 4 strides á 20s with 60s rest. How do you/does she schedule that into weekly training?
Will take the insulin race day advise with me, learned something new, day saved, thanks 👍
Btw, BQed in Hamburg comfortably. Applied your calculated triphasic paces to my training plan. Thanks again.
8:00 definitely agree.. have started to NOT run "fasted this morn... took a gel 5 mins before an "tempo" run.. hit the wall around 7k... It was actually a tempo run turned fartlek, because of this freaking "wall"
Good to right-to-the-minute carb up before for all training runs, but for race day, let that insulin threshold relax up to the minute of the race...
It always works out for me, as travelling time is usually over an hour, of where I don't have any kind of sugar intake in that time bracket
Nice.
Great video How can you eat raw spinach? Any way to make it palatable? Secondly what specific workputs to sharpen for marathon?
Try putting it in your mouth and chewing. After you chew it up then you swallow.
Beginner here, what specifically do you mean by "strides"? Thanks
Not the OP but maybe can help. The "strides" is the running form pertaining to your actual race pace. This exercise is focused on keeping short time intervals and putting your form to the test. Practicing it before you actually do the race will get your muscles used to the demand you are planning to put on them.
Superb. Whats your opinion on carb loading and improved glycogen stores? I find having a slightly heavier carb dinner than usual helps me perform better in a half, full marathon or ultra the next day?
You should be eating a high carbohydrate diet all the time, and then carbohydrate loading becomes a moot point. I have an entire chapter in the book on various ways to car below, and then there’s an appendix at the back of the book on debunking pasta for carb loading www.amazon.com/dp/B0CFCZF65L
I'm going to try to get my bodyfat as low as possible while still being healthy if I start racing. That's what I am counting on to have success in racing. I used be extremely thin and fast. I'm trying to go back to that skinny physique and start racing.
Amazing stuff. I have an important orienteering race next weekend and couple of these things I can incorporate immediately. Thanks! 👍
Booya! That’s the point. Immediate improvement
Great tips. Can you clarify the timing of warming up before a race with breakfast? Warm up before breakfast? Or eat breakfast and wait and then warm up?
Eat. Then warm up directly before your race. Warm up doesn’t do much if not done right before your race
@@runelitecoach Got it. Thanks so much.
Hey, can you review the book "Uphill Athlete"?
Perhaps. I read it. Not my favorite.
Totally agree that you don’t want too much fiber before a race-
As far as the nitric oxide/ leafy greens, will taking these in as juice or in a smoothie reduce the benefit?
Great question!
For nitric oxide you have to mix with an enzyme in your mouth so you “can” juice it but if so you should occasionally make a chewing motion with your jaw to release and mix. “Chew your juice”
For sulforophane, it doesn’t matter. But you do lose sulforophane if the cruciferous greens are cooked. You can get around this by chopping first and letting it sit 40 mins, or by mixing in some small amount of raw along with your cooked to add back in the lost enzyme.
A great jnformative video Andrew. I’ll have a look at your video about food.
Do you have any favourite juices you recommend?
Hi Andrew! Great episode again. How much is an effective dose for spinach and watermelon daily?
I have developed this bad habit of eating a tablespoon of organic sugar before runs. I don't really have a juicer. I never thought about doing that. With chronic fatigue, I have to get the ATP/ADP ratio positive so that I do not trigger AMPK and crash. I wonder if I could get this same effect with juice.
You’ll trigger AMPK when you run either way and it’s a good thing. Don’t take refined sugar just eat some fruit for calories (plus water and electrolytes and fiber). The. Fuel when you get back home
how much strides do you recommend adding to easy runs?
Up to 2 per mile
You wouldn't happen to be able to link the study about consuming watermelon and spinach would you? I really want to read it and the science behind it after you mentioned it.
Sure. I have it cited in my videos on watermelon. You can find it there but I’ll see if I can copy and paste for you
How about the amount of watermelon and spinach to be eaten during those days?
“Ad libitum” is the protocol in many of the research papers. Really , there’s no limit. If you are only watermelon and spinach you’d do quite well
How about taking citrulline to boost NO2.
No. Nonsense. Eat food. So many people are trying to avoid vegetables and take white powder. Just eat greens 🥬
Watermelon
Well, you left out hydration. I always make sure I am well hydrated before a race because dehydration leads to blood thickening, cardiac drift, and a slow down in pace...
Ok
Negative splits are great if the entire course is flat.
Wont eat spinach as high in oxalates. Humming increases NO internally, humming is antiviral and anti microbial too
Sure you can hum. But eat greens too. Greens produce the input for nitric oxide formation. If you don’t like spinach have arugula. Higher in nitric oxide anyway
Take citruline supplement to get citruline. To get the studied doeses of citruline youll have to eat a very large amount of watermelon. Especially considering the white rind containe most of the citruline. If you trying to get 6,000mg to 8,000 mg citruline youre going to have to eat approximately 8 pounds of watermelon 🤢
Ok. I don’t get your point. You want watermelon for all sorts of reasons that a powder isolate can’t give you. Water, enzymes, fiber. The list is very long. Glucose, fructose…on and on. Reductionist thinking about nutrition doesn’t lead to health or performance.
The studies show the main benefits in performance that watermelon can provide other than hydration is from the high amounts of citruline. Is watermelon good yes, but a therapeutic dose of it for performance is so high you'll get digestion issues sooner than you'll get to the dose required that has been studied.
Caveat is I love watermelon and eat it regularly for all you mentioned, but for training performance or race day it's not going to move the needle quite to what I think you're selling is all.
Appreciate the dialog and the content.
Watermelon and fruits will absolutely improve performance. Then again, if a person has a really unhealthy gut, insulin resistance, and poor bowel transit time, they will need to go through a period of cleansing to improve the state of their health.
spinach contains high levels of oxalates. Aren't you afraid of developing kidney stones?
Nope. th-cam.com/video/Wp9O-ehynVI/w-d-xo.htmlsi=JemrCxY5aS2Fh11m