ฝัง
- เผยแพร่เมื่อ 8 มี.ค. 2024
- Hey runners, 🏃♂️💨 We're diving deep into the effects of running duration on your body and how to maximize the benefits while minimizing the negatives. 💪😄
Discover the power of hormesis and how the right amount of running stress can actually make you stronger and healthier! 💥 But beware, too much of a good thing can lead to oxidative overload. 😰
Don't worry though, I've got you covered with actionable tips on the best foods and teas to combat oxidation and boost your Nrf2 levels for enhanced recovery and longevity. 🫐🍵
From the ideal running duration for optimal health to the surprising effects of meat and salt on your antioxidant stores, this video is packed with cutting-edge info you won't want to miss. 🤯
Plus, I'll share the secret to increasing lifespan by 6-10 times in rodents (and how you can apply these principles to your own training)! 🐭🏆
Whether you're a seasoned marathoner or just starting out, this video will give you the tools to train smarter, recover faster, and unlock your full potential. 🔓
Hit that like button and get ready to take your running to the next level! 🏃♂️
#RunElite #AntioxidantPower #longevityhacks
Citations:
Braakhuis AJ. Effect of vitamin C supplements on physical performance. Curr Sports Med Rep. 2012;11(4):180-4.
pubmed.ncbi.nlm.nih.gov/22777...
Trapp D, Knez W, Sinclair W. Could a vegetarian diet reduce exercise-induced oxidative stress? A review of the literature. J Sports Sci. 2010;28(12):1261-8.
pubmed.ncbi.nlm.nih.gov/20845...
Ho CK, Choi SW, Siu PM, Benzie IFF. Effects of single dose and regular intake of green tea (Camellia sinensis) on DNA damage, DNA repair, and heme oxygenase-1 expression in a randomized controlled human supplementation study. Mol Nutr Food Res. 2014;58(6):1379-83.
pubmed.ncbi.nlm.nih.gov/24585...
Funes L, Carrera-Quintanar L, Cerdán-Calero M, et al. Effect of lemon verbena supplementation on muscular damage markers, proinflammatory cytokines release and neutrophils’ oxidative stress in chronic exercise. Eur J Appl Physiol. 2011;111(4):695-705.
pubmed.ncbi.nlm.nih.gov/20967...
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Resources & Links
► RUN ELITE Book 📖🤩🧠 (US): www.amazon.com/dp/B0CFCZF65L
► RUN ELITE Book UK: www.amazon.co.uk/dp/B0CFCZF65L
► Subscribe: / @runelitecoach
► 3 Training Principles of Elite Runners Webinar: www.andrewsnowcoaching.com/we...
► Join the Run Elite Community on Facebook:
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► Find me on Instagram: / runelitecoach
TLDR: If you run too long, your body protects itself against oxidation by growing purple kitty ears.
Purr purr 🐱 but if you’re too lazy to watch then I can’t help you on TH-cam. Go to TH-cam shorts
that book you showed clinched my subscription. didn't know a guy like you were around. seen and followed more than 700 vids hosted by Dr. Greger. been living your advice from the nutrition side with the doc. its real. recovered from two heart attacks, lung disease, edema. diverticulitis, diabetes ( and more, skin disorders etc.). 59 tablets daily. I first crawled, walked slow, walked fast, walked very fast, start run slow, run longer. run once , twice, three times. five times per week. Today is 283 consecutive days of running chalking up 1634 miles and no meds. Goal is 365 days consecutive run days and go past 2000 miles. no animals, animal products , no processed foods. only whole plant foods. lots of green, red, yellow plant smothies. all smoothies has ginger, tumeric, garlic as base with a ton load of other greens. sometimes do morning and evening runs with one long run on weekends. recovery time moved from one week after slow walk to only 6 hours after 30 mile non stop run. nutrition gave me back a life. didn't take part in any sports during youth, now at 61 and running over the last two years. STEMI and COPD wrecked heart and lungs, healing is still on-going. weekly mileage keeps increasing. barefoot running science (emily splichal, irene sprague davis, Courtney Conley) contribute significant to this success. lots of injuries in beginning starting during the walking phase, now injury free and enjoying the run, no will power, only joy, only hormones.
I´m a 58 years old vegan runner who still can run a 2:55 marathon. I feel really great eating this way aviding all animal products. Thanks for the info. Grat video.
Awesome.
you definitely should be a teacher dawg. clear and enthusiastic explanation and sometimes deliberately confusing with twists.
btw the title does not do justice to the content. i have ankylosing spondilitis (as a runner) and you talk about oxidative stress and basically where a.s and running overlap.
my recommendation: proper nutrition for less oxidative stress (for a healthier run and life) ty, ty.
Fantastic information, thank you.
Thanks for watching!
Great information!!
Thank you
Got the book for Christmas, love it! Great video, super intresting!
Thank you. Hope you’ve enjoyed the book!
Great video! I really loved your book, it's helped me a ton with my running already. Since Jan this year, I've been running pretty much only base building, and only 20-25 miles per week. Even so, I went from a 33:30 min 5k down to 28:30, and last weekend from a 1:14 10k to 59:30. Now looking to building mileage up and add in more strides more often. Thanks again!
What would you recommend for in-race fueling? I’m plant based and prefer raw but unsure how to replace energy gels??
Really good channel do you have a video on energy expenditure how to find the tdee calorie burn to help with fuelling properly
Depending on your body weight, you’re gonna burn roughly 100 cal per mile. You’re also going to store somewhere between 1320 300 cal of glycogen in your liver. This can be trained of course. But depending on the pace that you’re running in your training is going to determine when you run out of. It’s not so much calorie thing but it’s a Matter of what kind of fuel are you burning during your run? Are you prioritizing fat? Or glycogen? That’ll determine when you hit the wall.
Organic vs non organic in the whole foods? Would you touch on that a bit? I don't have a Costco. You spoke on things you don't eat and foods you do. Whatever you're doing for yourself has been working and you've pretty much have dialed it in. Think your audience like me included on another video super in-depth would be watched by us! 😄 Thanks again!
I think he's feelin kinda catabolic today guys
😂 that was golden
I’m curious how this relates to running doubles (or more) per day and how long of a rest you need to “reset” your oxidative stress. I tend to split my doubles into 45-70 minutes in the morning and 30-40 minutes in the afternoon.
That is a really excellent question. As far as I know, there isn’t any peer reviewed research on this. But I fully believe that you can do two relatively short, runs in a day and recover from the oxidative stress. The key to that would be to have Aunt oxidizing Foods before during and after each run. Basically just eat this way all the time And the preventative effects of oxidation are sky high. So I think you’re really only limited to the 30 minute run if your diet is crap. Before you have more of the downside.
NRF2. It's good to hear that mentioned. Awesome benefits from that.
Glad to hear you’ve heard of it! :) yes powerful. As most compounds in our bodies. The body knows what to do if we just give it good inputs health is the resultn
Is it 30 minutes per day running or 30 mjnutes per session. One can have multiple runnnng session in a day
Is there any way to substitute berries? They are expensive where I live and come in plastic boxes which I try to avoid as much as possible.
Good question. Yes you can get frozen berries. Much cheaper and just as good. I also have a dehydrated fruit raw blend company that I just partnered with and recommend it to those who can’t or won’t get as much fresh fruit. Actual berries are better but this drink mix is good IF you’re not having the fresh or frozen berries for whatever reason. I’ll have a video on this in the near future, but if you want more info on that product in a discount for it, DM me on Instagram.
Well, I'm in Argentina with no access to those (and many other) products. Don't worry, I'll survive. Thanks anyway.
Hi Andrew - Curious - Do you think breaking up a run into 2 runs in a day and keeping under 30 mins each ( 30 /15 , 30/30) will produce less oxidative stress vs doing one run that is over 30 mins?
Yes it will as you’ll have a chance to breathe more air, and eat antioxidant foods!.
@@runelitecoach - Wait a minute I am going to have to breathe air - you didn't mention this. Alright I will give it a whirl or a run through (or maybe double run through...) I guess. Appreciate you getting back.
May I ask how it works? Does grean tea kill your aerobic gains by reducing this post-workout oxidative stress ? Heared about it somewhere on internet, would be grateful if you could answer, thank you !
No way! Oxidative stress and aerobic adaptation aren’t the same thing. Antioxidant rich foods will help you and won’t rob you of an aerobic workout
There's so many conflicting studies around antioxidants and benefits or lack thereof. Not least of which is David Sinclair multiple times debunked resveratrol study that no one could reproduce. Additionally there's a handful of studies that show a negative effect of antioxidants on muscle growth. All that means I look at it like it's not something to be working toward or against. Get adequate bio-available protein, fiber, greens, cardio, resistance training, and almost most importantly sleep, and you'll see the biggest benefits in lifespan and health span.
What about Greek yogurt? I have been blending this with berries as a recovery drink, mostly because of the protein content.
Nope. Get dairy out. If you want more protein just eat more. Or add in greens or beans which are the highest protein foods by calorie. The dairy from the yogurt also binds with the polyphenols and reduces the nutrition you’re getting from the smoothie. Go with plant yogurt or better yet just add in greens and more fruit
I changed my training to 4 days a week instead of 6-7 days a week even training for a marathon. I do 1-2 quality sessions a week emphasizing the long run. My schedule would look something like this:
Monday: 5k-10k Time Trial (Optional)
Tues: Rest
Wed: 20-30 min. easy
Thurs: 20-30 min. easy
Fri: Rest
Sat: Long run workout
4 x 5k @ half marathon effort/ 5 min. jog recovery
Sun: Rest
This is a good approach for a short time. But it’s not scalable to a longer season or multiple years as it won’t produce a peak. The only way to get better with this approach is to do more. But doing more leads to injury, burnout, or plateau, eventually. A multiphasic plan protects you from those, and produces a peak. It does take periodization though.
I forgot to tell you what phase this is. It’s the Specific Period of my marathon plan. I do an 8 weeks base training and 16 weeks of race specific training. No huge jumps in mileage but I ramp up the intensity of volume instead sometimes just keep it at a specific mileage but ramping up the speed.
Can you clarify about salt? Does including salt in a whole food plant based diet undo the health benefits?
Great question, and I’ll have a video in the next two months exclusively on salt. No, it would be far better to eat plants with salt, then to eat animal products with salt. The fact that you have the salt in there is a separate issue that can, and definitely should, 100% should, be addressed, but it’s not a reason to not eat fruits vegetables, potatoes, starches, beans, etc., so work on making those shifts first and let salt come later. But for now reducing your salt at least is a step in the right direction. Much more info coming on this, so stay tuned. This is a very important topic.
i recently ran a marathon and because of cramps near the end I went to the medic tent. my calves looked like they were full of popcorn. the medic fed me a bolus of electrolytes with a TBSP of salt that I sipped for ten minutes as he worked on my legs. My calves calmed down within 15 minutes and everything felt better afterwards. I follow a WFPB SOS diet and think that I was sodium depleted entering the marathon. For the next I thought I would add salt to meals after long or difficult efforts. Would you do something differently?
What about Alexander Sorokin? Have you read about his diet and his achievements in running? :)
Yes of course. Running longer is a good training effect yet has longevity and health repercussions when long. This video is about running longer while maintaining health long term and minimizing oxidative stress so you recover better
Could I make like a juice of watercress and maybe orange or other fruits to cut the flavor? And drink it every morning. I really can't stand eating a cup of it with my food 😂
Yes, you totally can! But any leafy green will increase nitric oxide. The number one is arugula, spinach is very high as well. You can also eat rhubarb.
I do carnivore diet and run 3-5km everyday..
Well 5km doesnt take more than 20-25min
intrested in seeing your thoughts on guys like david goggins
What would you want to hear? There’s a lot with him.
Be careful, the purple “ears” may be a credibility free radical. 😂
Purr kitten. Cats can run pretty fast so…
klio tea has the best lemon verbena. i have it every morning.
Wow cool. Thanks. I just got a huge bag of it from another brand but may try this one next. Awesome man
@@runelitecoach its a very easy plant to grow outside 🌱
8:13 how about yerba mate?
All good. Basically powdered green tea or extract from
The optimal amount of physical exercise is 20MET hour per week. That’s 4x 5K run or one half marathon. The optimal point for longevity.
That’s not true. The research on duration of exercise shows improved results with ever increasing amounts up to 90 mins. That’s to say studies on 30 mins show improved results over 20, and 60 over 30. Onward. But there isn’t any research on over 90. This video is on oxidative stress related to duration. But that’s mitigated with diet.
how much less good is it in terms of antioxidants to go for frozen cherries & berries than unfrozen raw? Sometimes frozen can be much cheaper
Hardly any difference at all. Go for frozen if it’s cheaper and more convenient. The main detriment with frozen produce is when it comes to cruciferous vegetables. Because of those have been blanched, you lose your ability to make nitric oxide when you chew them. But there are some tricks for this as well, you can add ground mustard seed, and you regain the components that were lost when cooking. But for berries, it’s OK.
Yeah, but don't we need salt as long distance runners
Yes, you need salt. But you don’t need more salt. Virtually everybody in the western world has far too much salt in their diet, this down regulates the hormone aldosterone, and so we eat a lot of salt and then we purge it out. So therefore, we need to take salt during our events. But if you reduce your dietary salt, you won’t purge as much salt. You’ll be healthier, and you’ll avoid cramping and electrolyte and balances
@@runelitecoach amazing channel and advice. You must have and hopefully will 10-100 times more subscribers. I will definitely order the book.
Let's say I'd also go vegan , then I guess must take supplements such as minerals, vitamins and aminoacids or is a healthy diet alone sufficient?
Would be interesting if you could host Dr Ken Berry or Dr Chaffee, or Dr Shawn Baker. All recommend carnivore, with some opposite views to those in the video.
Sure that would be a good one. Those guys unfortunately aren’t aware of the mountains of peer reviewed literature on this. It’s not a “his diet vs their diet” opinion. It’s simply based off of the actual science. It does go super deep though as to why this isn’t mainstream and I can appreciate that for sure. I highly recommend Dr Gregor’s channel nutritionfacts.org.
I think you underestimate their knowledge, and understanding of exercise and fitness. From Shawn Bakers profile
"Shawn Baker is a lifelong multisport elite-level athlete and a medical doctor who served as a combat trauma surgeon and chief of orthopedics while deployed to Afghanistan with the United States Air Force. His focus in recent years has been on using nutrition as a tool for health, performance, and overall well-being."
@@OverwatchZero Not to mention: Dr. Chafee and Dr. Paul Mason look like super-athletes, unlike this run elite coach. As for the idea that lots of exercise is bad for you, I remember reading a book on that in the 1980s (called "The Exercise Myth"). Also worth a mention is Dr. Noakes, who wrote the runner's bible, and who then found his running deteroriated late in life, he developed diabetes; abandoned carbs, reversed his diabetes, and took up weight training instead.
You are right about the need for antioxidants but i disagree on your take on meat
Ok
If you are eating the right high quality animal products (grass fed beef and organs) there is no denying the nutritious superiority to plants. The only only valid argument you can make for eliminating all animal products is ethics definitely not nutritional reasons.
That’s not true at all. I can supply thousands of peer reviewed evidence based research definitively saying the opposite. But hey man. Not here to argue you can think what you like. If you want read How Not To Age. I can give you loads of resources but that one is outstanding. Even just read the first 1/4 of the book.
Give us a break! I wont avoid meet eggs and dairy and olive oil!!!
Ok you don’t need to. Eat what you like man. This is a report in the research and you can make whatever choice you want
But you need an hour or so to get the runners high !
Is that true? I feel pretty good with a short run. Again, this video is not discouraging you from running an hour, it’s to encourage you to have antioxoxidizing Foods if you’re going to.
18:19 it sounds like you know what you’re talking about but you have glittery cat ears, so not sure. 😂
Oh, those cat ears 👂🏻 🐱
I think fasting beats most of these health promoting methods
Well, you can’t fast forever. Part of the reason why fasting is effective is it stops putting junk into your body, and it allows your body to put energy into healing. Raw food also doesn’t have a large cost of digestion and so allows you to both live and continue with the detoxification and fueling yourself properly.
@@runelitecoach you have any thoughts about anti nutrient in vegestables?
@@runelitecoachthat’s not true at all. Many plants and raw foods are actually very hard to digest, and this is coming from someone who follows a plant based diet. Plants have many benefits, but a better digestion isn’t one of them. That’s why when people have digestive disorders they put them in a low FODMAP diet, which is basically a diet with virtually no vegetables.
FYI - running over 1 min is unhealthy
Ok
They've been pressing oil from olives from biblical days and before. I don't believe vegetable oils can be "pressed.". The seeds are so tiny they must be chemilly extracted. As for salt natural sea salt is good for us. Farmers in Utah observed this---their animals were stronger and healthier---and there have been studies. If you don't eat things out of a box or can you're diet is going to be very low in salt naturally.
Biblical days are very recent in our anatomical evolution. We’re talking millions of years here not a couple thousand.
A lot of very healthy foods are bad for you raw ..potato, mushrooms.
Much of the food Native Americans are had to be highly "processed" before it was edible...acorns, roots they made into flour. And there were the men who loved and had the skill to hunt game and shared with the group.
They had to stay alive perhaps and cook acorns, but had they had a mango tree there they likely would choose that. Tastes much better. Survival and what you CAN eat isn’t the same as optimal nutrition for the human anatomy and physiology. Have cooked food many times no worries. But most everyone lacks on their raw fruits and veggies.
Masi consume blood and milk. "Evidence based human trials please. 🙏🏻👹🏋🏻🏊♀️
Hundreds and hundreds of them.
@@runelitecoach please reference? 🙏🏻👹🏋🏻🏊♀️
is bro a furry
You know it
Sorry cant watch with girly cat ears on your head…
Ok. Dog ears next time just for you :) 🐶
You lost me at the vegan propaganda
Ok 👍🏼
You're looking catastic today 😸
Me-owe 🐱