February 2, 2025 • 35 mins
In this weeks episode of FIT(ish), host Phoebe Parsons chats to running coach and nutritionist Dean Wicks from Rise Coaching to bust some common running myths. The duo dive into the truth behind metabolism, carb loading, and electrolytes, and how they impact your performance - even for a casual runner. Whether you're training for a race or just looking to improve your daily runs, Dean shares science-backed advice to help you run smarter and perform better. Don’t miss out on these game-changing tips!
For daily FIT(ish) updates follow Phoebe on Instagram here To find out more about Dean Wicks or Rise Coaching, follow him on instagram https://www.instagram.com/risecoachingau/ https://www.instagram.com/wicksy90/
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:05):
Apodjay Production.
Speaker 2 (00:10):
Welcome to fit Ish. I'm Phoebe Parsons and this is
the podcast that proves that you don't have to choose
between staying fit and having fun seen weeks. Welcome to
the podcastb Past.
Speaker 1 (00:21):
It's good to be here.
Speaker 2 (00:23):
New tuitionist, running coach. Yes, and you've actually been on
this podcast several times before, just not with your consent,
and original listeners will know exactly who you are because
you've been rinsed by your wife Lauren many a time before.
Speaker 1 (00:37):
Look, I don't want to offend your fever, but I
haven't listened to too many episodes of this podcast. I
think I stopped listening last time I was getting sprayed
for passing out in a garden on your wedding night,
which deservedly so since then I've been a bit scarred
and kept away. But it's good to be on this side.
Speaker 2 (00:53):
And it's now your turn for payback, your time to shine.
So first they always start asking my gus the same question,
and that is what makes you fit ish? And I
feel like that last part really really put them on
the head there.
Speaker 1 (01:06):
Yes, that drives at home. I guess I would be
fitish because yes, I like setting crazy goals, running marathons,
doing Ironman's but I don't sacrifice living a normal life.
Maybe sometimes I enjoy myself too much, as you've seen
on our wedding night, which ended in a garden at
two in the morning. But hey, that's play on. I
think I still probably got up and run the next morning,
so that's all good. I think you actually did surely.
Speaker 2 (01:29):
So that's what I want to talk to you today
about running. So you have been running for a long time.
You do marathons, you've done iron Man, and you've recently
started your own business, Rise Coaching, and you have done
some cool shit like you are the one responsible for
helping Is it Lucky Stewart who's currently running how many
marathons and how many days?
Speaker 1 (01:46):
Yep, my boy Lockie is doing fifty eight marathons for
fifty eight days across fifty eight states. I think today
he ticked off his eighth marathon, so by the time
this one comes on, he'll be right in the trenches
of it. So yeah, god damn lucky to work with
athletes so lockey. But also you know people wanting trying
their first five k or their first marathon, and I
(02:06):
get just as much enjoyment out of those people too.
Speaker 2 (02:09):
I love to hear that because that's probably more what
we're going to focus on to that. I feel like,
if you're doing something like a marathon or an iron man,
having a coach to help you is kind of a
no brainer. But I feel like, and you will probably
feel me on this, I feel like running and pilates
are two things that are really popping off on social media,
which is great because we'd love to have people involved.
But I think one of the biggest issues there is
(02:29):
that people aren't listening to perhaps the experts in the field,
and they're looking towards maybe their favorite influencer or someone
who's body they admire, and that's where they're getting their
information from. So I kind of just want to break
down the shit.
Speaker 1 (02:42):
Yeah, and just sounds good real And isn't it funny
us run as we losers two years ago and now like, hey,
we're cool all of a sudden, never saying with the
polate girls.
Speaker 2 (02:51):
Saying with the pilates girls. So I first I want
to ask you A how long have you been running?
And B what's the furthest distance you've ever run?
Speaker 1 (02:58):
Cool? I started running through a sport of trathlon, probably
ten years ago now for those who don't know, swim,
bike and run varying distances leading up to I did
my first iron Man in twenty twenty two at Port Macquarie.
So that's you finish your four k swim, one hundred
and eighty k bike ride and then you run a
marathon off the bike, which is a big day in
the tools. But that I fell in love with running
(03:21):
through trathon. Just love the convenience of running. Doesn't matter
where you are, you put your shoes on, away you go.
There's no real barrier entry to do it. You know,
Trathon's expensive sport, time consuming, running isn't so much. So
I fell in love with running through that. And I'm
not too crazy. I've definitely only done forty two point
two k multiple times now, but I haven't dabbled in
(03:41):
the ultra field yet, which I'm sure down the track
will eventually happen. But just forty two k feeps.
Speaker 2 (03:47):
Love a bit of an addictive personality, And what do
you listen to when you run?
Speaker 1 (03:50):
Oh that's a good question. I can be a bit
of a psycho and rule dog it.
Speaker 2 (03:55):
What I was going to say, don't tell me you're
one of those people that raw dog it.
Speaker 1 (03:59):
But I do have a good reason. So in competitive races,
like if you do an Ironman or you're doing a
compete marathon, you can't. It's against the real to have
music in your ears. So when I was trained for
my first iron Man, I freaked out because I was
pretty hooked on having tom I'm about to be out
there for ten or eleven, twelve hours. I need to
be able to deal with my head. So that forced
(04:19):
me to take the headphones out and run without it,
and I think that is skill. I fell in love
with just being with my thoughts through that. It's it's
not a bad feeling. You leave your phone in the car,
you're outdoors, you sort of figure things out in your head.
But now I would say it's fifty to fifty. Sometimes
I don't want anything. Sometimes I love a potty, Sometimes
(04:39):
I want a bit of music, So it varies.
Speaker 2 (04:41):
Now I just find it interesting because I feel like
people are really fifty to fifty. Except I really don't
understand the raw docking unless you are doing it for
a competitive reason. But my boss actually did an ultramate,
not an ultramathon. She did the GC fifty Yes, and
she was yeah, and she was doing show tunes and
I was like, I get it, because that's what I
would like to run to if I Yeah.
Speaker 1 (05:01):
I mean, music definitely helps put on a good bang.
It picks you up a little bit. But when you
don't have that luxury in a race, you kind of
got to deal with those evil thoughts a little bit.
Say it's a skill to learn that.
Speaker 2 (05:12):
What is the most ridiculous thing that's ever happened to you?
On a run? And I don't know why, but my
mind just sparks straight too. Do you remember the Pooh
Joggo I was running around Sydney.
Speaker 1 (05:19):
Yeah, my head, My head went straight there too, purely
because last time I spoke, we think you had that
amazing guest on was it Sammy talking about Taylor nib
shitting herself in the run leg of a trathlon, Which
I look at that and I respect the hell out
of it. I'm like absolute gangs to play and I
would do the same thing. So probably along those lines,
anyone that's been running longer enough, you're going to fall
(05:41):
into a little bit of trouble. I was fortunate in
my situation. I wasn't in Newstead. That would be a
bit a bit trickier. I was out at a I
was doing a loop at a nudge, you say, out
on the bike path, no one around to sneak behind
the back of a tree. I think only a few
cyclists went past, and no.
Speaker 2 (05:58):
Big deal, big deal, and we've been there.
Speaker 1 (06:00):
You just got to get on with it, because every
run has had a sort tummy on a certain day.
Speaker 2 (06:04):
God a coffee too early. If it just nature calls,
nature absolutely calls. So now I want to talk to
you about more than everyday person who was running. And
I can say this honestly because I'm not a runner,
but I am training for higher rocks, which is their
bit of running involved in that, yep. And I have
dipped my toe into running in the past, mainly in
(06:26):
COVID when that was basically everyone's only option. And I
know that a lot of people went hard in COVID,
and I know my physio actually told me they had
never been better in business than when they were in
COVID because everyone was coming with all these injuries because
they were just like pounding the pavement and going really hard,
really fast. So I want to start. I've put them
in a couple of different categories just to kind of
(06:47):
go over some fact fiction, just to get the truth
on what is backed from fiction. So firstly, let's talk
about getting started. I think as well, for a lot
of people who are into fitness, it's really hard to
go into something without a goal and whatever that goal
might be. I think a lot of people tend to
run like a bullet gate, I mean literally in this aspect.
But what is a good running goal for someone to
(07:08):
have who might just be getting started.
Speaker 1 (07:09):
A good question. It all depends on, I guess, your
training history, what you do in your life in terms
of work, training, time commitment. That could be run a
park run, a five k run. It could be someone
trying to do their first ten k, could be someone
trying to break sixty minutes in the ten k. It
could be someone trying to run their first marathon. So
it really depends the starting point you start from. But
that's a beautiful thing about running. You know there's always
(07:32):
a goal for you and you can sort of work
on from there. So really depends what your base is.
And thinking back to COVID that you mentioned before, that's
definitely why marathons sell out within a few hours nowadays,
cause I think everyone started running COVID and now three
years down the track, people are confident enough to be like,
I'm going to run a marathon now, and the sports
really booming because of that. So yeah, I guess it
(07:52):
really depends where your starting point is. Start small, and
progress from there would be there.
Speaker 2 (07:57):
So funny that you say that because I remember, and
I'm not saying that a marathon is not a huge deal,
because it is, like, if I run a marathon, you
better believe that's going on my two stone. But remember,
like years and news years ago, the idea of running
a marathon was a foreign concept. It was like the
peak of like anybody's fitness goal still like run a marathon.
Speaker 1 (08:18):
Yeah, yeah, interesting, Like you know, I have people I
work with that come to me and they run fifteen
twenty k with their mates every weekend. And I'd get
that person say let's find your marathon to do. The
conversation I had before I got it today was with
Sarah Style and she had out Sarah Lauren's beautiful cousin.
She wants to do. She came to him, wanted to
do a half marathon this year, but she does nothing,
so I'd to say, look, let's start with a ten
(08:38):
k that's still an epic goal and work you out
from there. So it really depends where your starting point is.
Speaker 2 (08:43):
I love that. So what is then the biggest mistake
that you see people make when they're starting out? And
that's probably a good example to lean into. When I
did my first ten k in COVID, I pretty much
went from zero to one hundred, but my heart rate
was in the red zone the entire time, and I
felt like I was going to have.
Speaker 1 (08:59):
A heart attack. Yeah I think, I messaged you after, Yeah,
I think you did. Absolutely. Really, it's exactly that's just
doing too much too soon. It's just slow progression, and
people want to pick a goal and have instant results. Man. Unfortunately,
that's not the answer to getting good at something. If
someone comes to me and says, I want to run
a sub three our marathon, how can I do it?
(09:20):
They don't generally like the answer because it might be like,
that's your five year play. You know, it takes weeks
and months and years stack together to get there. So yeah,
definitely start small and build up really slowly. So that's
the biggest problem. People always have the amount of mates
that have tried to get into running, and I love it,
And they might do five k's every weekend and they'll
call me up and be like, I ran fifteen k
(09:40):
on the weekend. I hate running. My knees a sore,
and I've been living for two weeks. I'm just like, well,
you went from five to fifteen, you know that would
be like me bench press sixty kilo as I might
check one hundred and eighty tomorrow. I bet you my
should would be sore too. That was a you problem,
not a running problem. So I think it's just people
getting ahead of themselves. Yeah.
Speaker 2 (09:57):
Interesting. Is there a difference between running on a treadmill
and running outside? Because I can vuy hate treadmills. I
find them so boring. But I do like the air
conditioning and if it's raining or something, it's very convenient.
But I do feel like it hurts my knees and
my joints a little bit more than running outside.
Speaker 1 (10:16):
Yeah, that's interesting you say that because the answer short
answers Yes, there's definitely a difference. Running a tremor should
be easier on your body. It's a bit less impact
because you're on the road, and then when you step
on the belt that moves, it does a bit of
the work for your foot fore you, so it's actually
a little bit easier. So running on the road is
a bit tougher on your legs. But I'm all for
a treadmill run, especially living in Brisbane there's thirty degrees
(10:37):
by eight in the morning. If you can get on
a tready, you know, you can have a water bottle
set up in front of you out of the sun
and then that's play on in my books, but it's
very boring. Time goes slow, but there's definitely a place
for it because it is a lot easier on your body.
Speaker 2 (10:51):
I think I'm also just triggered from treadmills because the
first time I went to Barri's boot camp in Sydney,
I fell ass over tit off a treadmill in front
of everyone in a.
Speaker 1 (10:59):
Pack class, and I've never we need to find.
Speaker 2 (11:02):
I know, imagine the cc TOD what is it good
number to aim for when you start out, and that
could be kilometers, it could be minutes, like is there
something that you should be trucking per se?
Speaker 1 (11:13):
Definitely tracking your total time running and your volume, so
good general rule of thumbers never increase your training volume
by more than ten percent a week. So say if
you're starting out now and maybe you're running ten k
this week, run eleven k next week. Don't jump that
up to twenty four. That's when you'll get hurt. Say
when if you're starting at forty k's a week, you
might have the room to push to forty four the
next week and build up slowly. That's a good general
(11:35):
of thumb. Total weekly volume, only build it up by
ten percent a week. And then also your longest run,
don't jump that up more than ten percent each week
as well. So if your long runs are ten k
run on a sad day, just do eleven next week.
Don't do twenty. They're building that up slowly, depending on
from where your starting point is. And then same with
the total amount of runs you do in a week.
When I first started out, running three to four runs
(11:56):
a week is my sweet spot. Stuck at that for
a year or two, then four or five was my
sweet spot, and then a few years from that maybe
six of your sweet spot. And now I'm at the
point a decadelater. You can run every day, but that's
a that's a decade to get there, So you need
to kind of find out what works for your body
and then build it up slowly.
Speaker 2 (12:12):
I like the analogy you gave before about lifting weights
because I feel like that's something that everybody could understand,
Like you're not going to start with a five kilo
dumbell on the next day, go in and pick up
at twelve, Like no one operates like that. But for
some reason, when it comes to like cardio, people are
very different about it.
Speaker 1 (12:28):
I find it so bizarre and like, even thinking of
you being Polarate's girl, I've been doing a little bit.
Plartis a late and you do two Plity sessions in
a week, I think, jeez, I felt great and I'd
be like, hey, foebs, I had done eighteen Platiers classes
last week. Use my hips are salt or you'd be
like you could have done three, mate, And Sam goes
for running very interesting?
Speaker 2 (12:47):
Is a pace something you should worry about when you
first get started? And I don't know whether this is
like a peer pressure thing, because you know, when you
tell someone that you've gone for a run, I feel
like if that person also runs, they're like, oh, what
pace did you do? Are you on Strava?
Speaker 1 (12:58):
And I'm like, no, yeah, I know this.
Speaker 2 (13:01):
I'm like my pace was defined gravity like if not,
if anything to go by.
Speaker 1 (13:05):
Yeah, there's definitely a place for it. But it's also
tricky too, because a ego gets in the way. People
don't like the number they see, especially with things like
Strava these days. They want to look impressive and shelf
to their friends and have that pace quicker, when really
no one cares apart from yourself. To be honest, say
it's better to run for time and effort. To be honest,
go out and run five out of ten effort, because
that that pace might vary on different days, compare depending
(13:28):
on how hot is it outside, how much sleep did
you have them right before, how much fatigue a you're
carrying from the last run. So there's so many factors
they go into why your paces on that day When
if you're really sore but your pace is a bit slower,
of course your pace is going to be sore, And
that person might be thinking, I've got so much more unfit,
my pace is slower today, and it's no, you haven't
got slower. You just didn't have much sleep last night
because you keep kept you up or you know whatever.
(13:50):
That answer might be, so I think it's very good
to not fall into the trap of worrying about your
pace and going off more feel and effort.
Speaker 2 (13:58):
Yeah. Nice. And then this is just so random. But
what is the deal with side stitches? Because that's something
that I get sometimes when I run. I used to
get it a lot more like it reminds me of
being in pe class. You don't you have to run
laps around the oval? What the fuck is a stitch?
Speaker 1 (14:13):
No, that's actually no one knows the answer to that question.
Speaker 2 (14:16):
Really.
Speaker 1 (14:16):
It's like a very like. It can definitely be a
food issue if you eat the wrong thing at the
wrong time before you run, that can definitely bring up
stomach issues for sure. But in terms of that stitch feeling,
it seems to be a genetic thing. It's a rare
thing for people to get. My head straight away goes
to a person named Brett Robinson, who is Australia's one
of the best marathon runers in the country and he's
(14:37):
like at the very top of the food chain and
his career has been crippled the last five years because
at the thirty two k mark at every marathon he
gets stitches to the pointy has to walk and he's
the best runner in the country, so it's not a
rookie thing. It happens to the elites, and even he
doesn't know the answer to it. He tries taking different
fueling on board, he tries different breathing techniques, but again,
(14:58):
it can just be genetic and sucks. Yes, Unfortunately I
don't have an answer for you on that. I mean,
if you ate a hungry Jack's burger right before we
went out for your run, which no one you fevers,
you probably didn't do that. I could be like, it
could be that, mate, but otherwise it could be just
a genetic thing.
Speaker 2 (15:14):
Well, that is a good segue into the next category,
which is fueling yourself properly. And as a nutritionist you
are also an expert in this field. Let's chat feeding
windows pre and post training, because I feel like, again
there is a lot of fuckery that goes on on
the internet where people are like, you need to have
like protein within a thirty minute window and you need
to do this before and slow releasing calves before. What
(15:36):
should you ideally eat before a run that won't make
you want a hurle halfway through? And is there something
or a timeframe that you need to refuel with post run.
Speaker 1 (15:44):
Yeah, good question, and it's you're not like answer gets
It really depends. Like if you're someone that just gets
out for a morning half an hour run, if you
don't need to eat before, you'll be okay. You know,
especially a lot of people have to do that with
their work schedule. They've got to get up at five
and run before I drop the kids.
Speaker 2 (15:59):
Just go.
Speaker 1 (16:00):
If you just got a half an hour run, you
can get up and do that fine. So more scientifically,
your body can store about ninety minutes worth of carbohydrate
in the form of glycogen in both the muscles and
the liver. So if you've got a big meal or
night before, technically you've got ninety minutes next morning. You
should be fine without running out a few l So
if you're training just for say less than an hour,
you should be all good as long as you catch
up on that eating straight after you train and finish
(16:21):
that for the rest of the day. If you're someone
that prefers to eat before you go out, that's even better. Great,
but just make sure it's you know, low fiber, something
that sits well on your stomach. You're not going to
have some something too feeling before you go, and then
in terms of the feeding window after, that's definitely a myth,
like if that ticks over to thirty one minutes, she's
all over it. You're going to have doms tomorrow. But
(16:42):
it's just it's good to like after you've trained, to
get fuel back in for sure, and just start the
recovery process. But if it blows out from thirty minutes
to an hour, you'll be okay. But yeah, so I
guess it really depends. It's all individual. But I do laugh,
like you always if you go to a park run,
if anyone listening to the park run, you always see
the person at park run with eight gels on their
about and four parade bottles. And I went to, oh,
(17:06):
and sometimes you just feel like shaken. I'm like, you know,
your body can get through half an hour of exercise
without taking in four hundred grams of sugar. You will survive,
You'll not die. It's okay. Park run five k five k, yeah, yeah,
And there's always those people out there, so it's it's good.
Definitely good to feel your body, but also you don't
need to overdo it as well. You'll be okay if
eating too much ustep upsets your stomach. Just eat a
(17:27):
little bit less. Yeah, Once you're talking to marathon and
getting to longer distances where you're running for hour is
super important, super important.
Speaker 2 (17:34):
I know. I remember chatting to my boss about this,
and she was saying that she hates the gels, but
she needed them obviously doing like the marathons and stuff,
and so she started packing like crumpets and little sandwiches.
But she was like, it gets so finicky to like
a munch on a sandwich when you're trying to run.
Speaker 1 (17:47):
Yeah, and it's hard. If you've ever been out running,
the last thing you feel like doing is eating. Like
your stomach's in bits and you're hot and sweaty. But
if you don't eat, especially training for a marathon, the
wheel is going to fall pretty quickly. So all that
hard training you've done, all that fitness you're built, just
because you didn't get nutrition rights out the door. So
it's super important with the longer, different distance stuff, but
anything real from a half marathon down, so ten k
less you're pretty fine. As long as you take some
(18:09):
food before you'll get through without sixteen powerades and hls,
you'll be okay.
Speaker 2 (18:14):
Why don't need to ask about the gels anymore. But
let's talk about hydrating. I feel like electrolytes are really
trending on social media at the moment. Do you need
electrolytes after you run or while you run? Or is
water just fine?
Speaker 1 (18:28):
Yeah? Water is definitely just fine. There's definitely value in electrolytes,
and they're cheap and they definitely work. So for those
who don't know electrolytes, you sweat them out when you
work out. If you live in Brisbane, it's so hot,
it's so muggy, probably the worst place to be a runner.
I wake up and have electrolytes before my run and
after my run, and you generally feel better. Okay, But
if I wake up that day and skip my electrolytes,
(18:50):
I'm not going to freak out. I'll be okay. There's sodium,
which is the key electrolyte in most foods, So if
you get home and you have your toast with vegie,
might not it. You're getting heaps electrolytes put back in
through food. So yes, there's definitely a room for them,
and they work, but they're absolutely aren't essential.
Speaker 2 (19:07):
No, I just feel like they're really all over the
place at the moment. Definitely have electrolytes because I teach
doubles in heated studio, so I'm sweating like a bitch
and I have. But then in saying that, I think
half the time they only work if you have them
with the recommended quantity of water, which isn't that much.
It's like hydrolte for example, if you're putting one tablet
(19:27):
of Hydraulte in a massive bottle, that's doing sweet fuck all.
Speaker 1 (19:30):
Yeah, yeah, there's definitely a place for them. But again,
if you're going to the gym just to lift a
few weights and you're not sweating, you probably don't need
to drink four boxes of hydroltes. You'll be okay. But
if you're out running for an hour in the queens
and heat, you'll definitely feel better, feel better doing it,
for sure.
Speaker 2 (19:45):
Yeah, and you'll know like you'll feel really.
Speaker 1 (19:48):
Yeah, for sure for sure.
Speaker 2 (19:50):
So I'm where he answered this. But carbloading isn't necessary
for a casual runner.
Speaker 1 (19:55):
Absolutely not. I'd probably argue you'd actually feel worse. Like
I've carb load for my marathons, which I think my
last race I worked on ten grams per kila wait,
it's I'm pushing nine hundred grams of carbs three days leading,
and when you start the race you actually feel terrible.
You feel lethargic, heavy, the glucagon holds onto the water.
(20:15):
But at the back end of that long effort, you're
thankful for it because you've got more energy and reserves.
But if you're out there just doing again a five
k or a ten k, I don't know, you'd probably
feel a lot worse off eating too much food beforehand
in the day's leading. Just eat normal, have a nice
carb heavy meal before you do it, and your body
will be fine. So yes, important, I would say half
marathon up, definitely look at a carb load, but you
(20:37):
also got to do it properly because it can cause
issues if you're not used to that.
Speaker 2 (20:40):
Oh god, I just it would feel so stodgy, like
I can't even I know, after I eat like a
bowl of porridge, you couldn't pay me to exercise after
that that's taken hours to digest.
Speaker 1 (20:50):
And you think it would be fun like when a carblaid,
I'm like, I'm kind of looking forward. Is get you
pretty much get to eat like a kid for three days.
Sugar paraid lollies.
Speaker 2 (20:57):
Especially because that's if you're doing a marathon. I'm just
going to go ahead and generalize that's probably not what
your diet would normally.
Speaker 1 (21:02):
Live exactly, it would really exactly. Yeah, Yeah, you think
it would be a good time, and you're in it,
you're like, this is actually kind of grace, and then
you realize like a lot of people just live like
this every day too, and this is just how they
eat to get thirty, and it's like, oh, not nice.
Speaker 2 (21:17):
Then at what point do you need gels gelous?
Speaker 1 (21:20):
As we briefly touched on you, your body can store
about ninety minutes worth of carbohydrates in the form of
glycogen in both your muscles and liver. So if you're
looking at anything like you're moving pretty well to a
half marathon in ninety minutes, that's probably up to two hours.
So anything from a half marathon to a marathon, definitely
you're going to be taken on board some carbohydrates. If
you're just a five k or ten kr, so you're
(21:42):
looking at like twenty minutes up to an hour, you'll
be completely fine without. It's when you get to those
sort of half marathon distance up do I need gels
for high rocks, good question? Or do they take about
an hour and fifteen Yeah.
Speaker 2 (21:53):
Well that's a good time allegedly.
Speaker 1 (21:55):
Yeah, it's it's I mean, there's no real harm in it.
You're gonna there's even a mental side to it. It's
like having a sip of that sugar. It makes you
feel like you're good. So answers, Yes, there's no harm
in it as long as it doesn't make you feel sick.
But the biggest thing I say to all my athletes
if they're ever do an event, I would never let
them take a jelouness of actually practiced with that running,
because there's nothing worse than you train for a marathon
(22:17):
and then someone goes to do it and they're like
I had to stop a felt sick. I'm like, what
jail did you take? And the like, I tried this
new one. I'll bought the XPO. So you'd be like,
you've done you know, you've trained for three months and
then you've just started taking new jail. So it's always practice.
Speaker 2 (22:28):
Before you do a pair of shoes exact time or
something exactly.
Speaker 1 (22:31):
Yeah, mistake, so yes, but make sure you practice it
once or twice. Make sure it sits one your tummy
will do.
Speaker 2 (22:36):
And then the last nutrition question, why does running trigger
your appetite so much? And I feel like this is
something I see a lot of people talk about, particularly
people who I know. Actually, Sammy's been talking about this
a lot lately. She's like, I've actually gained weight in
my marathon because my hunger is through at the roof.
Speaker 1 (22:53):
Yeah, I generally will in a marathon build, I will
gain weight too. And I'm generally this might sound crazy
if Lyne ever tells me my bellies wouldn't be big,
I'm happy with it because I would rather overeat and
feel good when I train than undereat because it's so
some people get entraining to lose weight, and that's a
bit risky because you know it's with bone stress injuries
and underfueling that can be not good either. So I'd
(23:13):
always rather be on the save side and actually over eat.
But back to your question, Fiebs, it's just because it's
such a physically demeaning sport that when you run, like
your heart rates elevated for a long time and your
body's working really hard mechanically to move on the ground,
so there's a lot of work involved as opposed to
riding on a bike. Your heart rates generally thirty to
forty bats lower swimming the stops in between sets. You know,
(23:35):
if you're in a gym, you're not burning too many
calories at all. So it's just because you've burned so
many calories working that hard, and then you've got a
lot of eating to catch up on. People overeat all.
People think because I've went on a five k run,
I've got four range just to go to town all
day when it doesn't generally work that way, So that's
probably why that happens.
Speaker 2 (23:52):
Yeah, I'll run a bad diet. I feel like that's
so true because even if you do something like a
gym class like hit training, there are so many breaks
like you're not if you actually like connop, the amount
of time you're actually.
Speaker 1 (24:04):
Exited might between when it's heart right might bump up
one fifty goes down, and if you go for an
hour run, your heart right might be seeing one few insurance.
Speaker 2 (24:10):
It's really apperance, isn't it? Mindset of motivation? Is there
a secret to making running not boring? And the only
reason I asked this is because the first time I
was told to run by physio was when I had
just dislocated my knee from when I was doing ballet
and I was trying to rehabilitate my knee and he
was like, you need to work on your quads and
blah blah blah. Running will actually be really good for you.
(24:31):
And he's like, but most of my dancing patients find
running really boring. And he's like, so make sure you
have a good playlist going. Is there a secret to
making it not boring or is it just again like
personal preference and if you don't like it, maybe it's
just not for you.
Speaker 1 (24:45):
I think three things popp to mind. Once you get
run fit, it's really enjoyable. A lot of that might
be the start is like you look at you, what
ty two minutes like this sucks, I'm tired, my legs ache,
my breathing's heavy. But once you're actually run fit and
you can go out and you're under control, you can
actually enjoy it. You're aware, you can look around, look
at the bird, look at the water, and it's quite enjoyable.
So that's one. Once you run fit, it's actually quite
nice run. But for the people building up to that
(25:07):
run with a friend, game changer. Like, if you ever
get on a run with a mate and you're talking
stories from the weekend and talking a bit of smack,
and then sometimes he's like, geez, half an hour's past
and I haven't looked at my watch. That's a really
good one.
Speaker 2 (25:18):
It keeps you accountable because neither of you want to
stop exactly. Don't want to be the slow one exactly. Yeah, yeah, definitely,
definitely running with the mate. And then two, if music
or podcasts you jam, check that on and that will
distract yourself from your breathing, keep your mind entertained, check
on the finish podcast and time will absolutely And then
any tips of people who feel self conscious running in public,
(25:40):
because I know question. I know from being in a
gym that's that's something a lot of people struggle with.
But I just I don't think people realize that when
you're exercising, you're not looking at what anyone else is doing.
And I just want everyone to.
Speaker 1 (25:54):
Know that, Yeah, this is a good, very good question.
And firstly, like it's human instinct. I've just been doing
a little bit of parties with Lauren lately and I'm
so self conscious my big long leg in there and
in my head all the other ten girls in the
room are staring at me. No one looked at me once,
probably apart from Lawrence, she would have been shaving me.
But that's the answer to the question that no one
cares apart from you. Like I've never ever run run
(26:17):
past someone and judge what pace are running at, what
they're wearing or like I and I think if there's
anyone that'd done that, you shouldn't care about their opinion anyway,
like who is that person? So I think, just remember,
no one actually cares apart from you, what your what
pace you're running at, what shoes you're wearing in like
none of that stuff. I just think, yeah, try and
just try to get yourself out of that mindset because
(26:38):
no one cares. And even if I if I ever
see like a sixty year old person out there that's
fifty kilos overweight and they're running, I love that. I
like look at them and I'm just like I froth it.
I'm just like, I'm never going to make an excuse
of that blokes out of getting after it. I think
it's like it really inspires me more than anything.
Speaker 2 (26:54):
One hundred I agree. And if anyone listening who still
might feel self conscious. I literally run like Phoebe r Friends.
You know that episode where her hands are like flailing
and I don't give a shit. Yeah, okay, I've already
talked about the music stuff, just to finish just some
random like mythbusting things is runners high real thing, because
I totally think it is. On the very few runs
(27:15):
that I've been on lately, I feel so slay when
I get home, like nothing can break me.
Speaker 1 (27:20):
Yeah, it definitely is, for sure. And I think it's
it's maybe not just running, it's just whenever you do
anything that sucks a little bit, you don't want to
do it. The alarm goes off. I don't want to
get up in the morning. It's nice in bed, and
then you get up and you do the thing that sucked,
and then you just feel good after. I think it's
more that that might be might not be running for everyone,
That might be plarties, that might be gim or whatever.
So I think it's I think that's why ice bars
(27:42):
is so popular. Like I don't know how the recovery benefits,
whether it's worth it, but it's just that sucky three
minutes and you get out. You're like a filly a
million bucks.
Speaker 2 (27:49):
It's the accomplishment you feel like, it's like it's one
of those things that you actually can. There's short term
satisfaction from it. It's like that instant gratification because you
get that bet and dolphin rash or that oh my god,
I just did it, and you feel really proud. For
sure running shoes, the more expensive you're running shoes, the
faster and better you will run.
Speaker 1 (28:08):
Sadly, this is a sad shoes make such a big difference.
They really do. And like if you look at so
for those of you who aren't shoe nerds like me,
the shoe technology has really evolved the last five or
ten years and like the world record times for marathons
have dropped. I'm talking minutes since you can't even compare
the two because it's such a big an advantage. So
(28:28):
that I think all super shoes are being created. You
would have seen like the pretty alpha fliers and vapor
flies out there, But essentially what they've got is they've
got a big stack hite, so the heels raised, and
they've got this like squishy super foam that bounces you forward.
But the real money maker is they put a carbon
plate in the bottom of the shoe, so when your
foot hits the ground, it essentially propels you forward, So
(28:49):
it makes a big difference. They've done studies on people
and it is like dependent on how you run, but
they say five to seven seconds per kilominate difference, which
over someone running a marathon. You're talking like minutes. So yes,
they make a really big difference. So I think there's
value in them. Only problem if you're someone just getting
into running, like, don't buy fine and a buck shoes.
You'll get faster just going for one extra run a week.
(29:11):
Like it's the people that skip doing the hard work
to get a little bit better as a posed to
maybe instead of doing two jobs, you could have ran
three times and you would have got a lot better
than that five hundred buck pair of shoes that you
put on. But sadly the answer is yes, they do
make you quicker, and they're fun to run in. And
if you want to spend money expensive shoes that are
fun to run in and you look cool, then.
Speaker 2 (29:31):
You know, absolutely no, you just don't be like me,
because I saw everyone who was doing marathon training last
year wearing Hooker Clifton nines and Hokker bond eyes. So
I went and ordered myself like four pairs, and I
went to Athletes' Foot literally the other day and I
stood on that machine thing and she was like, oh no,
you pronate in you need way more support on your foot.
(29:53):
And I was like, because I just saw everyone else
who was running wearing them, I was like, oh, yes, sick,
I'm going to do that too.
Speaker 1 (29:58):
Yeah. Which is so funny that the hooker thing, because
I've never seen an elite runner with a hooker, Like
they're just not a thing. But somehow in the social
media age, I guess they're the cool shoot awaut but
you'll never see a serious run out wearing a hooker.
No you were. I'm an assex man, but I like
to try two a six. So good, so good assex man.
(30:19):
But yeah, there's heaps of good shoes that are different.
Try but it's really fitted.
Speaker 2 (30:23):
If you're into getting shoes.
Speaker 1 (30:24):
Get fitter, but definitely worth getting good shoes to look
after your feet because if you get shitty feet shitty shoes,
you can definitely get some injuries and stuff.
Speaker 2 (30:30):
So does running burn more calories than walking?
Speaker 1 (30:33):
Well, the answer is yes, but it's also tricky right,
because you know, if your goal is to lose weight FIBs,
and I'd say, hey, run for twenty minutes, you're going
to burn a lot more calories. But you could also
argue you could go for a two hour walk when
you're not going to run for two hours. So over
that time period, for sure, you're gonna because your heart
rate's elevated and mechanically your body's working harder. But if
I was training someone to potentially lose weight, you could
(30:54):
argue it's actually safer to walk instead of run because
you might be able to be active for a total
volume for the week a lot more. So.
Speaker 2 (31:01):
I think the discussion around exercise vesus movement is actually
a really interesting one, and I feel like it's something
that so many people put too much emphasis on exercise.
And if you're doing one hour a day, good on you,
that's really good. Then if you just sit all lie
down for the rest.
Speaker 1 (31:14):
Of the day, yeah, one hundred percent, And that's what happens.
They exercise and then they sit on their bum in
the rest of the day. So I think there's definitely
a place for walking.
Speaker 2 (31:22):
Should you avoid doing running directly after you weight train?
And I only say this because I see some people
sometimes if they're going and doing a gym session, I'll
be like, do your treadmill run before your weights, because
then if your treadmill run after, your body's going to
eat the muscle that you just built doing the weights.
Speaker 1 (31:41):
That definitely won't happen. Great, But it depends. If your
goal is to put a muscle, I'd be avoiding a
run because you know, you're probably better sit in your
bum on the couch having a proade and shaking some food.
When running is very you know, catabolic. It's like, look
at a marathon runners body. It's not going to help
muscle exactly. But and then I think conversely, it's a
bit of a different question. I think every ensurance out
there should also lift weights because you're going to feel healthier,
(32:03):
you're going to feel stronger, it's going to help prevent injury.
So I think endurance athletes should lift weights too, though,
so balance.
Speaker 2 (32:10):
And then lastly, does running make you more prone to
injury than other forms of exercise or is that just
again a myth or something that people who are doing
it incorrectly?
Speaker 1 (32:19):
Yeah, that's loud about that's a hard no again for me.
I haven't had a leg injury I reckon in four
or five years really, and for context, I would probably
average you know, ninety to one hundred and ten k
a week in a marathon build it bumps up to
one thirty and never it's it's not the running, it's
the person that runs four k and then runs twenty
the next week. Again, it's back to the bench personalogy.
(32:41):
If I if I can bench sixty, and I'd try
to bench one sixty next week. It wasn't the bench
press that got me hurt. It was the extra hundred
kilais that my body wasn't ready for. So if you
and that's the importance of having a coach, I think
FEBEs like a lot of what I do is actually
holding athletes back. And you know, they get excited and
they got big goals and they want to get after it,
but you actually need someone there saying, look, we need
to get you there slowly, because it's the person that
(33:01):
builds up things way too quickly and that's when the
injuries happened. So I guess it is from running, but
it's just from not building up slowly and not programming correctly.
Speaker 2 (33:10):
Yeah, that's really good to know, because I feel like
I never would have thought that I would have enjoyed
running unless I had something I was running for, for example,
like high rocks. Now, but at four to five k's,
I'm actually really enjoying like short. I know they're not
long runs, but I feel so good after and during,
and I feel like that's the point. If you're getting
to a point, no matter what form of exercise it is,
(33:31):
if you're not enjoying it, reassess something else, fix it up,
change it out. If you're enjoying running five kilometers and
you bump it up to ten and you hate it,
go back to five exactly.
Speaker 1 (33:41):
Couldn't agree more? Yeah, couldn't agree more?
Speaker 2 (33:44):
So then to close it, what's one piece of advice
you'd give to everyone listening about running?
Speaker 1 (33:48):
Oh, one piece of advice, don't get the five one
bucks shoes first, not just taking I just think what
we briefly spoke about. No one cares what you look
like or what shoes you're wearing, or what your splits
are apart from you. So definitely, don't be self con
Just give it a go and just build things really slowly,
you know, just be smart about your training. If you
don't know what that looks like. Find someone that's a
(34:09):
good coach that can help you guide you on the way.
Even when I started out, I made so many mistakes.
You just you know, you're ambitious, you want to do
you want to achieve this thing. Or you see other
people do something really cool and you want to get
to their level, and you just do too much too soon.
And it's always the person that plays the long games,
builds things up slowly, that gets the really cool results.
So I just think, take things really slow and enjoy
(34:31):
the process, and then just.
Speaker 2 (34:33):
To finish off. Can you tell everyone where they can
find you?
Speaker 1 (34:36):
Yes, our Rise Coaching is We'll have a website up
and live. You can find us on Instagram and anyone
looking for a run coach, I'd absolutely love to help.
I train people from One of my girls is doing
the high Rocks. You're probably doing THIEB, so I help
her with the running through that We've got LOCKI who's
running fifty out marathons in fifty eight days. I coach
(34:56):
cool dads that are doing their first marathon and you know,
I stand at the finish line and their kids watch
them do their first marathon. They think their Dad's Superman.
I've got people like that's my favorite thing. You've got
people that want to do their first five k so
it doesn't matter what your goals are. I love helping
the general person also all the way out to the
most ambitious person as well. And because I'm a nutritionous
as well, that's my I guess my main qualification that
(35:18):
goes hand in hand as well around fueling and eating
stuff to make you feel good while you're running.
Speaker 2 (35:22):
Oh, I'm going to put all of those links in
the show, not for everyone can thank you so much.
Speaker 1 (35:27):
Good good to be on the other side of it.
Speaker 2 (35:28):
Hi, thank you so much for listening. Guys. I really
hope you enjoyed the episode, and don't forget to help
a sister out by following the podcast on Apple, on
Spotify or wherever you listen to your podcasts, rate it,
write me a review, and if you want more Finish,
we do have a private Facebook group. There is going
to be exclusive Q and A is happening with my
(35:51):
guests in that group. That's going to be events going
live first, so much fun stuff happening. Just look up
fit Ish in brackets on Facebook and you can be
part of the finish online community,
Apodjay Production.
Speaker 2 (00:10):
Welcome to fit Ish. I'm Phoebe Parsons and this is
the podcast that proves that you don't have to choose
between staying fit and having fun seen weeks. Welcome to
the podcastb Past.
Speaker 1 (00:21):
It's good to be here.
Speaker 2 (00:23):
New tuitionist, running coach. Yes, and you've actually been on
this podcast several times before, just not with your consent,
and original listeners will know exactly who you are because
you've been rinsed by your wife Lauren many a time before.
Speaker 1 (00:37):
Look, I don't want to offend your fever, but I
haven't listened to too many episodes of this podcast. I
think I stopped listening last time I was getting sprayed
for passing out in a garden on your wedding night,
which deservedly so since then I've been a bit scarred
and kept away. But it's good to be on this side.
Speaker 2 (00:53):
And it's now your turn for payback, your time to shine.
So first they always start asking my gus the same question,
and that is what makes you fit ish? And I
feel like that last part really really put them on
the head there.
Speaker 1 (01:06):
Yes, that drives at home. I guess I would be
fitish because yes, I like setting crazy goals, running marathons,
doing Ironman's but I don't sacrifice living a normal life.
Maybe sometimes I enjoy myself too much, as you've seen
on our wedding night, which ended in a garden at
two in the morning. But hey, that's play on. I
think I still probably got up and run the next morning,
so that's all good. I think you actually did surely.
Speaker 2 (01:29):
So that's what I want to talk to you today
about running. So you have been running for a long time.
You do marathons, you've done iron Man, and you've recently
started your own business, Rise Coaching, and you have done
some cool shit like you are the one responsible for
helping Is it Lucky Stewart who's currently running how many
marathons and how many days?
Speaker 1 (01:46):
Yep, my boy Lockie is doing fifty eight marathons for
fifty eight days across fifty eight states. I think today
he ticked off his eighth marathon, so by the time
this one comes on, he'll be right in the trenches
of it. So yeah, god damn lucky to work with
athletes so lockey. But also you know people wanting trying
their first five k or their first marathon, and I
(02:06):
get just as much enjoyment out of those people too.
Speaker 2 (02:09):
I love to hear that because that's probably more what
we're going to focus on to that. I feel like,
if you're doing something like a marathon or an iron man,
having a coach to help you is kind of a
no brainer. But I feel like, and you will probably
feel me on this, I feel like running and pilates
are two things that are really popping off on social media,
which is great because we'd love to have people involved.
But I think one of the biggest issues there is
(02:29):
that people aren't listening to perhaps the experts in the field,
and they're looking towards maybe their favorite influencer or someone
who's body they admire, and that's where they're getting their
information from. So I kind of just want to break
down the shit.
Speaker 1 (02:42):
Yeah, and just sounds good real And isn't it funny
us run as we losers two years ago and now like, hey,
we're cool all of a sudden, never saying with the
polate girls.
Speaker 2 (02:51):
Saying with the pilates girls. So I first I want
to ask you A how long have you been running?
And B what's the furthest distance you've ever run?
Speaker 1 (02:58):
Cool? I started running through a sport of trathlon, probably
ten years ago now for those who don't know, swim,
bike and run varying distances leading up to I did
my first iron Man in twenty twenty two at Port Macquarie.
So that's you finish your four k swim, one hundred
and eighty k bike ride and then you run a
marathon off the bike, which is a big day in
the tools. But that I fell in love with running
(03:21):
through trathon. Just love the convenience of running. Doesn't matter
where you are, you put your shoes on, away you go.
There's no real barrier entry to do it. You know,
Trathon's expensive sport, time consuming, running isn't so much. So
I fell in love with running through that. And I'm
not too crazy. I've definitely only done forty two point
two k multiple times now, but I haven't dabbled in
(03:41):
the ultra field yet, which I'm sure down the track
will eventually happen. But just forty two k feeps.
Speaker 2 (03:47):
Love a bit of an addictive personality, And what do
you listen to when you run?
Speaker 1 (03:50):
Oh that's a good question. I can be a bit
of a psycho and rule dog it.
Speaker 2 (03:55):
What I was going to say, don't tell me you're
one of those people that raw dog it.
Speaker 1 (03:59):
But I do have a good reason. So in competitive races,
like if you do an Ironman or you're doing a
compete marathon, you can't. It's against the real to have
music in your ears. So when I was trained for
my first iron Man, I freaked out because I was
pretty hooked on having tom I'm about to be out
there for ten or eleven, twelve hours. I need to
be able to deal with my head. So that forced
(04:19):
me to take the headphones out and run without it,
and I think that is skill. I fell in love
with just being with my thoughts through that. It's it's
not a bad feeling. You leave your phone in the car,
you're outdoors, you sort of figure things out in your head.
But now I would say it's fifty to fifty. Sometimes
I don't want anything. Sometimes I love a potty, Sometimes
(04:39):
I want a bit of music, So it varies.
Speaker 2 (04:41):
Now I just find it interesting because I feel like
people are really fifty to fifty. Except I really don't
understand the raw docking unless you are doing it for
a competitive reason. But my boss actually did an ultramate,
not an ultramathon. She did the GC fifty Yes, and
she was yeah, and she was doing show tunes and
I was like, I get it, because that's what I
would like to run to if I Yeah.
Speaker 1 (05:01):
I mean, music definitely helps put on a good bang.
It picks you up a little bit. But when you
don't have that luxury in a race, you kind of
got to deal with those evil thoughts a little bit.
Say it's a skill to learn that.
Speaker 2 (05:12):
What is the most ridiculous thing that's ever happened to you?
On a run? And I don't know why, but my
mind just sparks straight too. Do you remember the Pooh
Joggo I was running around Sydney.
Speaker 1 (05:19):
Yeah, my head, My head went straight there too, purely
because last time I spoke, we think you had that
amazing guest on was it Sammy talking about Taylor nib
shitting herself in the run leg of a trathlon, Which
I look at that and I respect the hell out
of it. I'm like absolute gangs to play and I
would do the same thing. So probably along those lines,
anyone that's been running longer enough, you're going to fall
(05:41):
into a little bit of trouble. I was fortunate in
my situation. I wasn't in Newstead. That would be a
bit a bit trickier. I was out at a I
was doing a loop at a nudge, you say, out
on the bike path, no one around to sneak behind
the back of a tree. I think only a few
cyclists went past, and no.
Speaker 2 (05:58):
Big deal, big deal, and we've been there.
Speaker 1 (06:00):
You just got to get on with it, because every
run has had a sort tummy on a certain day.
Speaker 2 (06:04):
God a coffee too early. If it just nature calls,
nature absolutely calls. So now I want to talk to
you about more than everyday person who was running. And
I can say this honestly because I'm not a runner,
but I am training for higher rocks, which is their
bit of running involved in that, yep. And I have
dipped my toe into running in the past, mainly in
(06:26):
COVID when that was basically everyone's only option. And I
know that a lot of people went hard in COVID,
and I know my physio actually told me they had
never been better in business than when they were in
COVID because everyone was coming with all these injuries because
they were just like pounding the pavement and going really hard,
really fast. So I want to start. I've put them
in a couple of different categories just to kind of
(06:47):
go over some fact fiction, just to get the truth
on what is backed from fiction. So firstly, let's talk
about getting started. I think as well, for a lot
of people who are into fitness, it's really hard to
go into something without a goal and whatever that goal
might be. I think a lot of people tend to
run like a bullet gate, I mean literally in this aspect.
But what is a good running goal for someone to
(07:08):
have who might just be getting started.
Speaker 1 (07:09):
A good question. It all depends on, I guess, your
training history, what you do in your life in terms
of work, training, time commitment. That could be run a
park run, a five k run. It could be someone
trying to do their first ten k, could be someone
trying to break sixty minutes in the ten k. It
could be someone trying to run their first marathon. So
it really depends the starting point you start from. But
that's a beautiful thing about running. You know there's always
(07:32):
a goal for you and you can sort of work
on from there. So really depends what your base is.
And thinking back to COVID that you mentioned before, that's
definitely why marathons sell out within a few hours nowadays,
cause I think everyone started running COVID and now three
years down the track, people are confident enough to be like,
I'm going to run a marathon now, and the sports
really booming because of that. So yeah, I guess it
(07:52):
really depends where your starting point is. Start small, and
progress from there would be there.
Speaker 2 (07:57):
So funny that you say that because I remember, and
I'm not saying that a marathon is not a huge deal,
because it is, like, if I run a marathon, you
better believe that's going on my two stone. But remember,
like years and news years ago, the idea of running
a marathon was a foreign concept. It was like the
peak of like anybody's fitness goal still like run a marathon.
Speaker 1 (08:18):
Yeah, yeah, interesting, Like you know, I have people I
work with that come to me and they run fifteen
twenty k with their mates every weekend. And I'd get
that person say let's find your marathon to do. The
conversation I had before I got it today was with
Sarah Style and she had out Sarah Lauren's beautiful cousin.
She wants to do. She came to him, wanted to
do a half marathon this year, but she does nothing,
so I'd to say, look, let's start with a ten
(08:38):
k that's still an epic goal and work you out
from there. So it really depends where your starting point is.
Speaker 2 (08:43):
I love that. So what is then the biggest mistake
that you see people make when they're starting out? And
that's probably a good example to lean into. When I
did my first ten k in COVID, I pretty much
went from zero to one hundred, but my heart rate
was in the red zone the entire time, and I
felt like I was going to have.
Speaker 1 (08:59):
A heart attack. Yeah I think, I messaged you after, Yeah,
I think you did. Absolutely. Really, it's exactly that's just
doing too much too soon. It's just slow progression, and
people want to pick a goal and have instant results. Man. Unfortunately,
that's not the answer to getting good at something. If
someone comes to me and says, I want to run
a sub three our marathon, how can I do it?
(09:20):
They don't generally like the answer because it might be like,
that's your five year play. You know, it takes weeks
and months and years stack together to get there. So yeah,
definitely start small and build up really slowly. So that's
the biggest problem. People always have the amount of mates
that have tried to get into running, and I love it,
And they might do five k's every weekend and they'll
call me up and be like, I ran fifteen k
(09:40):
on the weekend. I hate running. My knees a sore,
and I've been living for two weeks. I'm just like, well,
you went from five to fifteen, you know that would
be like me bench press sixty kilo as I might
check one hundred and eighty tomorrow. I bet you my
should would be sore too. That was a you problem,
not a running problem. So I think it's just people
getting ahead of themselves. Yeah.
Speaker 2 (09:57):
Interesting. Is there a difference between running on a treadmill
and running outside? Because I can vuy hate treadmills. I
find them so boring. But I do like the air
conditioning and if it's raining or something, it's very convenient.
But I do feel like it hurts my knees and
my joints a little bit more than running outside.
Speaker 1 (10:16):
Yeah, that's interesting you say that because the answer short
answers Yes, there's definitely a difference. Running a tremor should
be easier on your body. It's a bit less impact
because you're on the road, and then when you step
on the belt that moves, it does a bit of
the work for your foot fore you, so it's actually
a little bit easier. So running on the road is
a bit tougher on your legs. But I'm all for
a treadmill run, especially living in Brisbane there's thirty degrees
(10:37):
by eight in the morning. If you can get on
a tready, you know, you can have a water bottle
set up in front of you out of the sun
and then that's play on in my books, but it's
very boring. Time goes slow, but there's definitely a place
for it because it is a lot easier on your body.
Speaker 2 (10:51):
I think I'm also just triggered from treadmills because the
first time I went to Barri's boot camp in Sydney,
I fell ass over tit off a treadmill in front
of everyone in a.
Speaker 1 (10:59):
Pack class, and I've never we need to find.
Speaker 2 (11:02):
I know, imagine the cc TOD what is it good
number to aim for when you start out, and that
could be kilometers, it could be minutes, like is there
something that you should be trucking per se?
Speaker 1 (11:13):
Definitely tracking your total time running and your volume, so
good general rule of thumbers never increase your training volume
by more than ten percent a week. So say if
you're starting out now and maybe you're running ten k
this week, run eleven k next week. Don't jump that
up to twenty four. That's when you'll get hurt. Say
when if you're starting at forty k's a week, you
might have the room to push to forty four the
next week and build up slowly. That's a good general
(11:35):
of thumb. Total weekly volume, only build it up by
ten percent a week. And then also your longest run,
don't jump that up more than ten percent each week
as well. So if your long runs are ten k
run on a sad day, just do eleven next week.
Don't do twenty. They're building that up slowly, depending on
from where your starting point is. And then same with
the total amount of runs you do in a week.
When I first started out, running three to four runs
(11:56):
a week is my sweet spot. Stuck at that for
a year or two, then four or five was my
sweet spot, and then a few years from that maybe
six of your sweet spot. And now I'm at the
point a decadelater. You can run every day, but that's
a that's a decade to get there, So you need
to kind of find out what works for your body
and then build it up slowly.
Speaker 2 (12:12):
I like the analogy you gave before about lifting weights
because I feel like that's something that everybody could understand,
Like you're not going to start with a five kilo
dumbell on the next day, go in and pick up
at twelve, Like no one operates like that. But for
some reason, when it comes to like cardio, people are
very different about it.
Speaker 1 (12:28):
I find it so bizarre and like, even thinking of
you being Polarate's girl, I've been doing a little bit.
Plartis a late and you do two Plity sessions in
a week, I think, jeez, I felt great and I'd
be like, hey, foebs, I had done eighteen Platiers classes
last week. Use my hips are salt or you'd be
like you could have done three, mate, And Sam goes
for running very interesting?
Speaker 2 (12:47):
Is a pace something you should worry about when you
first get started? And I don't know whether this is
like a peer pressure thing, because you know, when you
tell someone that you've gone for a run, I feel
like if that person also runs, they're like, oh, what
pace did you do? Are you on Strava?
Speaker 1 (12:58):
And I'm like, no, yeah, I know this.
Speaker 2 (13:01):
I'm like my pace was defined gravity like if not,
if anything to go by.
Speaker 1 (13:05):
Yeah, there's definitely a place for it. But it's also
tricky too, because a ego gets in the way. People
don't like the number they see, especially with things like
Strava these days. They want to look impressive and shelf
to their friends and have that pace quicker, when really
no one cares apart from yourself. To be honest, say
it's better to run for time and effort. To be honest,
go out and run five out of ten effort, because
that that pace might vary on different days, compare depending
(13:28):
on how hot is it outside, how much sleep did
you have them right before, how much fatigue a you're
carrying from the last run. So there's so many factors
they go into why your paces on that day When
if you're really sore but your pace is a bit slower,
of course your pace is going to be sore, And
that person might be thinking, I've got so much more unfit,
my pace is slower today, and it's no, you haven't
got slower. You just didn't have much sleep last night
because you keep kept you up or you know whatever.
(13:50):
That answer might be, so I think it's very good
to not fall into the trap of worrying about your
pace and going off more feel and effort.
Speaker 2 (13:58):
Yeah. Nice. And then this is just so random. But
what is the deal with side stitches? Because that's something
that I get sometimes when I run. I used to
get it a lot more like it reminds me of
being in pe class. You don't you have to run
laps around the oval? What the fuck is a stitch?
Speaker 1 (14:13):
No, that's actually no one knows the answer to that question.
Speaker 2 (14:16):
Really.
Speaker 1 (14:16):
It's like a very like. It can definitely be a
food issue if you eat the wrong thing at the
wrong time before you run, that can definitely bring up
stomach issues for sure. But in terms of that stitch feeling,
it seems to be a genetic thing. It's a rare
thing for people to get. My head straight away goes
to a person named Brett Robinson, who is Australia's one
of the best marathon runers in the country and he's
(14:37):
like at the very top of the food chain and
his career has been crippled the last five years because
at the thirty two k mark at every marathon he
gets stitches to the pointy has to walk and he's
the best runner in the country, so it's not a
rookie thing. It happens to the elites, and even he
doesn't know the answer to it. He tries taking different
fueling on board, he tries different breathing techniques, but again,
(14:58):
it can just be genetic and sucks. Yes, Unfortunately I
don't have an answer for you on that. I mean,
if you ate a hungry Jack's burger right before we
went out for your run, which no one you fevers,
you probably didn't do that. I could be like, it
could be that, mate, but otherwise it could be just
a genetic thing.
Speaker 2 (15:14):
Well, that is a good segue into the next category,
which is fueling yourself properly. And as a nutritionist you
are also an expert in this field. Let's chat feeding
windows pre and post training, because I feel like, again
there is a lot of fuckery that goes on on
the internet where people are like, you need to have
like protein within a thirty minute window and you need
to do this before and slow releasing calves before. What
(15:36):
should you ideally eat before a run that won't make
you want a hurle halfway through? And is there something
or a timeframe that you need to refuel with post run.
Speaker 1 (15:44):
Yeah, good question, and it's you're not like answer gets
It really depends. Like if you're someone that just gets
out for a morning half an hour run, if you
don't need to eat before, you'll be okay. You know,
especially a lot of people have to do that with
their work schedule. They've got to get up at five
and run before I drop the kids.
Speaker 2 (15:59):
Just go.
Speaker 1 (16:00):
If you just got a half an hour run, you
can get up and do that fine. So more scientifically,
your body can store about ninety minutes worth of carbohydrate
in the form of glycogen in both the muscles and
the liver. So if you've got a big meal or
night before, technically you've got ninety minutes next morning. You
should be fine without running out a few l So
if you're training just for say less than an hour,
you should be all good as long as you catch
up on that eating straight after you train and finish
(16:21):
that for the rest of the day. If you're someone
that prefers to eat before you go out, that's even better. Great,
but just make sure it's you know, low fiber, something
that sits well on your stomach. You're not going to
have some something too feeling before you go, and then
in terms of the feeding window after, that's definitely a myth,
like if that ticks over to thirty one minutes, she's
all over it. You're going to have doms tomorrow. But
(16:42):
it's just it's good to like after you've trained, to
get fuel back in for sure, and just start the
recovery process. But if it blows out from thirty minutes
to an hour, you'll be okay. But yeah, so I
guess it really depends. It's all individual. But I do laugh,
like you always if you go to a park run,
if anyone listening to the park run, you always see
the person at park run with eight gels on their
about and four parade bottles. And I went to, oh,
(17:06):
and sometimes you just feel like shaken. I'm like, you know,
your body can get through half an hour of exercise
without taking in four hundred grams of sugar. You will survive,
You'll not die. It's okay. Park run five k five k, yeah, yeah,
And there's always those people out there, so it's it's good.
Definitely good to feel your body, but also you don't
need to overdo it as well. You'll be okay if
eating too much ustep upsets your stomach. Just eat a
(17:27):
little bit less. Yeah, Once you're talking to marathon and
getting to longer distances where you're running for hour is
super important, super important.
Speaker 2 (17:34):
I know. I remember chatting to my boss about this,
and she was saying that she hates the gels, but
she needed them obviously doing like the marathons and stuff,
and so she started packing like crumpets and little sandwiches.
But she was like, it gets so finicky to like
a munch on a sandwich when you're trying to run.
Speaker 1 (17:47):
Yeah, and it's hard. If you've ever been out running,
the last thing you feel like doing is eating. Like
your stomach's in bits and you're hot and sweaty. But
if you don't eat, especially training for a marathon, the
wheel is going to fall pretty quickly. So all that
hard training you've done, all that fitness you're built, just
because you didn't get nutrition rights out the door. So
it's super important with the longer, different distance stuff, but
anything real from a half marathon down, so ten k
less you're pretty fine. As long as you take some
(18:09):
food before you'll get through without sixteen powerades and hls,
you'll be okay.
Speaker 2 (18:14):
Why don't need to ask about the gels anymore. But
let's talk about hydrating. I feel like electrolytes are really
trending on social media at the moment. Do you need
electrolytes after you run or while you run? Or is
water just fine?
Speaker 1 (18:28):
Yeah? Water is definitely just fine. There's definitely value in electrolytes,
and they're cheap and they definitely work. So for those
who don't know electrolytes, you sweat them out when you
work out. If you live in Brisbane, it's so hot,
it's so muggy, probably the worst place to be a runner.
I wake up and have electrolytes before my run and
after my run, and you generally feel better. Okay, But
if I wake up that day and skip my electrolytes,
(18:50):
I'm not going to freak out. I'll be okay. There's sodium,
which is the key electrolyte in most foods, So if
you get home and you have your toast with vegie,
might not it. You're getting heaps electrolytes put back in
through food. So yes, there's definitely a room for them,
and they work, but they're absolutely aren't essential.
Speaker 2 (19:07):
No, I just feel like they're really all over the
place at the moment. Definitely have electrolytes because I teach
doubles in heated studio, so I'm sweating like a bitch
and I have. But then in saying that, I think
half the time they only work if you have them
with the recommended quantity of water, which isn't that much.
It's like hydrolte for example, if you're putting one tablet
(19:27):
of Hydraulte in a massive bottle, that's doing sweet fuck all.
Speaker 1 (19:30):
Yeah, yeah, there's definitely a place for them. But again,
if you're going to the gym just to lift a
few weights and you're not sweating, you probably don't need
to drink four boxes of hydroltes. You'll be okay. But
if you're out running for an hour in the queens
and heat, you'll definitely feel better, feel better doing it,
for sure.
Speaker 2 (19:45):
Yeah, and you'll know like you'll feel really.
Speaker 1 (19:48):
Yeah, for sure for sure.
Speaker 2 (19:50):
So I'm where he answered this. But carbloading isn't necessary
for a casual runner.
Speaker 1 (19:55):
Absolutely not. I'd probably argue you'd actually feel worse. Like
I've carb load for my marathons, which I think my
last race I worked on ten grams per kila wait,
it's I'm pushing nine hundred grams of carbs three days leading,
and when you start the race you actually feel terrible.
You feel lethargic, heavy, the glucagon holds onto the water.
(20:15):
But at the back end of that long effort, you're
thankful for it because you've got more energy and reserves.
But if you're out there just doing again a five
k or a ten k, I don't know, you'd probably
feel a lot worse off eating too much food beforehand
in the day's leading. Just eat normal, have a nice
carb heavy meal before you do it, and your body
will be fine. So yes, important, I would say half
marathon up, definitely look at a carb load, but you
(20:37):
also got to do it properly because it can cause
issues if you're not used to that.
Speaker 2 (20:40):
Oh god, I just it would feel so stodgy, like
I can't even I know, after I eat like a
bowl of porridge, you couldn't pay me to exercise after
that that's taken hours to digest.
Speaker 1 (20:50):
And you think it would be fun like when a carblaid,
I'm like, I'm kind of looking forward. Is get you
pretty much get to eat like a kid for three days.
Sugar paraid lollies.
Speaker 2 (20:57):
Especially because that's if you're doing a marathon. I'm just
going to go ahead and generalize that's probably not what
your diet would normally.
Speaker 1 (21:02):
Live exactly, it would really exactly. Yeah, Yeah, you think
it would be a good time, and you're in it,
you're like, this is actually kind of grace, and then
you realize like a lot of people just live like
this every day too, and this is just how they
eat to get thirty, and it's like, oh, not nice.
Speaker 2 (21:17):
Then at what point do you need gels gelous?
Speaker 1 (21:20):
As we briefly touched on you, your body can store
about ninety minutes worth of carbohydrates in the form of
glycogen in both your muscles and liver. So if you're
looking at anything like you're moving pretty well to a
half marathon in ninety minutes, that's probably up to two hours.
So anything from a half marathon to a marathon, definitely
you're going to be taken on board some carbohydrates. If
you're just a five k or ten kr, so you're
(21:42):
looking at like twenty minutes up to an hour, you'll
be completely fine without. It's when you get to those
sort of half marathon distance up do I need gels
for high rocks, good question? Or do they take about
an hour and fifteen Yeah.
Speaker 2 (21:53):
Well that's a good time allegedly.
Speaker 1 (21:55):
Yeah, it's it's I mean, there's no real harm in it.
You're gonna there's even a mental side to it. It's
like having a sip of that sugar. It makes you
feel like you're good. So answers, Yes, there's no harm
in it as long as it doesn't make you feel sick.
But the biggest thing I say to all my athletes
if they're ever do an event, I would never let
them take a jelouness of actually practiced with that running,
because there's nothing worse than you train for a marathon
(22:17):
and then someone goes to do it and they're like
I had to stop a felt sick. I'm like, what
jail did you take? And the like, I tried this
new one. I'll bought the XPO. So you'd be like,
you've done you know, you've trained for three months and
then you've just started taking new jail. So it's always practice.
Speaker 2 (22:28):
Before you do a pair of shoes exact time or
something exactly.
Speaker 1 (22:31):
Yeah, mistake, so yes, but make sure you practice it
once or twice. Make sure it sits one your tummy
will do.
Speaker 2 (22:36):
And then the last nutrition question, why does running trigger
your appetite so much? And I feel like this is
something I see a lot of people talk about, particularly
people who I know. Actually, Sammy's been talking about this
a lot lately. She's like, I've actually gained weight in
my marathon because my hunger is through at the roof.
Speaker 1 (22:53):
Yeah, I generally will in a marathon build, I will
gain weight too. And I'm generally this might sound crazy
if Lyne ever tells me my bellies wouldn't be big,
I'm happy with it because I would rather overeat and
feel good when I train than undereat because it's so
some people get entraining to lose weight, and that's a
bit risky because you know it's with bone stress injuries
and underfueling that can be not good either. So I'd
(23:13):
always rather be on the save side and actually over eat.
But back to your question, Fiebs, it's just because it's
such a physically demeaning sport that when you run, like
your heart rates elevated for a long time and your
body's working really hard mechanically to move on the ground,
so there's a lot of work involved as opposed to
riding on a bike. Your heart rates generally thirty to
forty bats lower swimming the stops in between sets. You know,
(23:35):
if you're in a gym, you're not burning too many
calories at all. So it's just because you've burned so
many calories working that hard, and then you've got a
lot of eating to catch up on. People overeat all.
People think because I've went on a five k run,
I've got four range just to go to town all
day when it doesn't generally work that way, So that's
probably why that happens.
Speaker 2 (23:52):
Yeah, I'll run a bad diet. I feel like that's
so true because even if you do something like a
gym class like hit training, there are so many breaks
like you're not if you actually like connop, the amount
of time you're actually.
Speaker 1 (24:04):
Exited might between when it's heart right might bump up
one fifty goes down, and if you go for an
hour run, your heart right might be seeing one few insurance.
Speaker 2 (24:10):
It's really apperance, isn't it? Mindset of motivation? Is there
a secret to making running not boring? And the only
reason I asked this is because the first time I
was told to run by physio was when I had
just dislocated my knee from when I was doing ballet
and I was trying to rehabilitate my knee and he
was like, you need to work on your quads and
blah blah blah. Running will actually be really good for you.
(24:31):
And he's like, but most of my dancing patients find
running really boring. And he's like, so make sure you
have a good playlist going. Is there a secret to
making it not boring or is it just again like
personal preference and if you don't like it, maybe it's
just not for you.
Speaker 1 (24:45):
I think three things popp to mind. Once you get
run fit, it's really enjoyable. A lot of that might
be the start is like you look at you, what
ty two minutes like this sucks, I'm tired, my legs ache,
my breathing's heavy. But once you're actually run fit and
you can go out and you're under control, you can
actually enjoy it. You're aware, you can look around, look
at the bird, look at the water, and it's quite enjoyable.
So that's one. Once you run fit, it's actually quite
nice run. But for the people building up to that
(25:07):
run with a friend, game changer. Like, if you ever
get on a run with a mate and you're talking
stories from the weekend and talking a bit of smack,
and then sometimes he's like, geez, half an hour's past
and I haven't looked at my watch. That's a really
good one.
Speaker 2 (25:18):
It keeps you accountable because neither of you want to
stop exactly. Don't want to be the slow one exactly. Yeah, yeah, definitely,
definitely running with the mate. And then two, if music
or podcasts you jam, check that on and that will
distract yourself from your breathing, keep your mind entertained, check
on the finish podcast and time will absolutely And then
any tips of people who feel self conscious running in public,
(25:40):
because I know question. I know from being in a
gym that's that's something a lot of people struggle with.
But I just I don't think people realize that when
you're exercising, you're not looking at what anyone else is doing.
And I just want everyone to.
Speaker 1 (25:54):
Know that, Yeah, this is a good, very good question.
And firstly, like it's human instinct. I've just been doing
a little bit of parties with Lauren lately and I'm
so self conscious my big long leg in there and
in my head all the other ten girls in the
room are staring at me. No one looked at me once,
probably apart from Lawrence, she would have been shaving me.
But that's the answer to the question that no one
cares apart from you. Like I've never ever run run
(26:17):
past someone and judge what pace are running at, what
they're wearing or like I and I think if there's
anyone that'd done that, you shouldn't care about their opinion anyway,
like who is that person? So I think, just remember,
no one actually cares apart from you, what your what
pace you're running at, what shoes you're wearing in like
none of that stuff. I just think, yeah, try and
just try to get yourself out of that mindset because
(26:38):
no one cares. And even if I if I ever
see like a sixty year old person out there that's
fifty kilos overweight and they're running, I love that. I
like look at them and I'm just like I froth it.
I'm just like, I'm never going to make an excuse
of that blokes out of getting after it. I think
it's like it really inspires me more than anything.
Speaker 2 (26:54):
One hundred I agree. And if anyone listening who still
might feel self conscious. I literally run like Phoebe r Friends.
You know that episode where her hands are like flailing
and I don't give a shit. Yeah, okay, I've already
talked about the music stuff, just to finish just some
random like mythbusting things is runners high real thing, because
I totally think it is. On the very few runs
(27:15):
that I've been on lately, I feel so slay when
I get home, like nothing can break me.
Speaker 1 (27:20):
Yeah, it definitely is, for sure. And I think it's
it's maybe not just running, it's just whenever you do
anything that sucks a little bit, you don't want to
do it. The alarm goes off. I don't want to
get up in the morning. It's nice in bed, and
then you get up and you do the thing that sucked,
and then you just feel good after. I think it's
more that that might be might not be running for everyone,
That might be plarties, that might be gim or whatever.
So I think it's I think that's why ice bars
(27:42):
is so popular. Like I don't know how the recovery benefits,
whether it's worth it, but it's just that sucky three
minutes and you get out. You're like a filly a
million bucks.
Speaker 2 (27:49):
It's the accomplishment you feel like, it's like it's one
of those things that you actually can. There's short term
satisfaction from it. It's like that instant gratification because you
get that bet and dolphin rash or that oh my god,
I just did it, and you feel really proud. For
sure running shoes, the more expensive you're running shoes, the
faster and better you will run.
Speaker 1 (28:08):
Sadly, this is a sad shoes make such a big difference.
They really do. And like if you look at so
for those of you who aren't shoe nerds like me,
the shoe technology has really evolved the last five or
ten years and like the world record times for marathons
have dropped. I'm talking minutes since you can't even compare
the two because it's such a big an advantage. So
(28:28):
that I think all super shoes are being created. You
would have seen like the pretty alpha fliers and vapor
flies out there, But essentially what they've got is they've
got a big stack hite, so the heels raised, and
they've got this like squishy super foam that bounces you forward.
But the real money maker is they put a carbon
plate in the bottom of the shoe, so when your
foot hits the ground, it essentially propels you forward, So
(28:49):
it makes a big difference. They've done studies on people
and it is like dependent on how you run, but
they say five to seven seconds per kilominate difference, which
over someone running a marathon. You're talking like minutes. So yes,
they make a really big difference. So I think there's
value in them. Only problem if you're someone just getting
into running, like, don't buy fine and a buck shoes.
You'll get faster just going for one extra run a week.
(29:11):
Like it's the people that skip doing the hard work
to get a little bit better as a posed to
maybe instead of doing two jobs, you could have ran
three times and you would have got a lot better
than that five hundred buck pair of shoes that you
put on. But sadly the answer is yes, they do
make you quicker, and they're fun to run in. And
if you want to spend money expensive shoes that are
fun to run in and you look cool, then.
Speaker 2 (29:31):
You know, absolutely no, you just don't be like me,
because I saw everyone who was doing marathon training last
year wearing Hooker Clifton nines and Hokker bond eyes. So
I went and ordered myself like four pairs, and I
went to Athletes' Foot literally the other day and I
stood on that machine thing and she was like, oh no,
you pronate in you need way more support on your foot.
(29:53):
And I was like, because I just saw everyone else
who was running wearing them, I was like, oh, yes, sick,
I'm going to do that too.
Speaker 1 (29:58):
Yeah. Which is so funny that the hooker thing, because
I've never seen an elite runner with a hooker, Like
they're just not a thing. But somehow in the social
media age, I guess they're the cool shoot awaut but
you'll never see a serious run out wearing a hooker.
No you were. I'm an assex man, but I like
to try two a six. So good, so good assex man.
(30:19):
But yeah, there's heaps of good shoes that are different.
Try but it's really fitted.
Speaker 2 (30:23):
If you're into getting shoes.
Speaker 1 (30:24):
Get fitter, but definitely worth getting good shoes to look
after your feet because if you get shitty feet shitty shoes,
you can definitely get some injuries and stuff.
Speaker 2 (30:30):
So does running burn more calories than walking?
Speaker 1 (30:33):
Well, the answer is yes, but it's also tricky right,
because you know, if your goal is to lose weight FIBs,
and I'd say, hey, run for twenty minutes, you're going
to burn a lot more calories. But you could also
argue you could go for a two hour walk when
you're not going to run for two hours. So over
that time period, for sure, you're gonna because your heart
rate's elevated and mechanically your body's working harder. But if
I was training someone to potentially lose weight, you could
(30:54):
argue it's actually safer to walk instead of run because
you might be able to be active for a total
volume for the week a lot more. So.
Speaker 2 (31:01):
I think the discussion around exercise vesus movement is actually
a really interesting one, and I feel like it's something
that so many people put too much emphasis on exercise.
And if you're doing one hour a day, good on you,
that's really good. Then if you just sit all lie
down for the rest.
Speaker 1 (31:14):
Of the day, yeah, one hundred percent, And that's what happens.
They exercise and then they sit on their bum in
the rest of the day. So I think there's definitely
a place for walking.
Speaker 2 (31:22):
Should you avoid doing running directly after you weight train?
And I only say this because I see some people
sometimes if they're going and doing a gym session, I'll
be like, do your treadmill run before your weights, because
then if your treadmill run after, your body's going to
eat the muscle that you just built doing the weights.
Speaker 1 (31:41):
That definitely won't happen. Great, But it depends. If your
goal is to put a muscle, I'd be avoiding a
run because you know, you're probably better sit in your
bum on the couch having a proade and shaking some food.
When running is very you know, catabolic. It's like, look
at a marathon runners body. It's not going to help
muscle exactly. But and then I think conversely, it's a
bit of a different question. I think every ensurance out
there should also lift weights because you're going to feel healthier,
(32:03):
you're going to feel stronger, it's going to help prevent injury.
So I think endurance athletes should lift weights too, though,
so balance.
Speaker 2 (32:10):
And then lastly, does running make you more prone to
injury than other forms of exercise or is that just
again a myth or something that people who are doing
it incorrectly?
Speaker 1 (32:19):
Yeah, that's loud about that's a hard no again for me.
I haven't had a leg injury I reckon in four
or five years really, and for context, I would probably
average you know, ninety to one hundred and ten k
a week in a marathon build it bumps up to
one thirty and never it's it's not the running, it's
the person that runs four k and then runs twenty
the next week. Again, it's back to the bench personalogy.
(32:41):
If I if I can bench sixty, and I'd try
to bench one sixty next week. It wasn't the bench
press that got me hurt. It was the extra hundred
kilais that my body wasn't ready for. So if you
and that's the importance of having a coach, I think
FEBEs like a lot of what I do is actually
holding athletes back. And you know, they get excited and
they got big goals and they want to get after it,
but you actually need someone there saying, look, we need
to get you there slowly, because it's the person that
(33:01):
builds up things way too quickly and that's when the
injuries happened. So I guess it is from running, but
it's just from not building up slowly and not programming correctly.
Speaker 2 (33:10):
Yeah, that's really good to know, because I feel like
I never would have thought that I would have enjoyed
running unless I had something I was running for, for example,
like high rocks. Now, but at four to five k's,
I'm actually really enjoying like short. I know they're not
long runs, but I feel so good after and during,
and I feel like that's the point. If you're getting
to a point, no matter what form of exercise it is,
(33:31):
if you're not enjoying it, reassess something else, fix it up,
change it out. If you're enjoying running five kilometers and
you bump it up to ten and you hate it,
go back to five exactly.
Speaker 1 (33:41):
Couldn't agree more? Yeah, couldn't agree more?
Speaker 2 (33:44):
So then to close it, what's one piece of advice
you'd give to everyone listening about running?
Speaker 1 (33:48):
Oh, one piece of advice, don't get the five one
bucks shoes first, not just taking I just think what
we briefly spoke about. No one cares what you look
like or what shoes you're wearing, or what your splits
are apart from you. So definitely, don't be self con
Just give it a go and just build things really slowly,
you know, just be smart about your training. If you
don't know what that looks like. Find someone that's a
(34:09):
good coach that can help you guide you on the way.
Even when I started out, I made so many mistakes.
You just you know, you're ambitious, you want to do
you want to achieve this thing. Or you see other
people do something really cool and you want to get
to their level, and you just do too much too soon.
And it's always the person that plays the long games,
builds things up slowly, that gets the really cool results.
So I just think, take things really slow and enjoy
(34:31):
the process, and then just.
Speaker 2 (34:33):
To finish off. Can you tell everyone where they can
find you?
Speaker 1 (34:36):
Yes, our Rise Coaching is We'll have a website up
and live. You can find us on Instagram and anyone
looking for a run coach, I'd absolutely love to help.
I train people from One of my girls is doing
the high Rocks. You're probably doing THIEB, so I help
her with the running through that We've got LOCKI who's
running fifty out marathons in fifty eight days. I coach
(34:56):
cool dads that are doing their first marathon and you know,
I stand at the finish line and their kids watch
them do their first marathon. They think their Dad's Superman.
I've got people like that's my favorite thing. You've got
people that want to do their first five k so
it doesn't matter what your goals are. I love helping
the general person also all the way out to the
most ambitious person as well. And because I'm a nutritionous
as well, that's my I guess my main qualification that
(35:18):
goes hand in hand as well around fueling and eating
stuff to make you feel good while you're running.
Speaker 2 (35:22):
Oh, I'm going to put all of those links in
the show, not for everyone can thank you so much.
Speaker 1 (35:27):
Good good to be on the other side of it.
Speaker 2 (35:28):
Hi, thank you so much for listening. Guys. I really
hope you enjoyed the episode, and don't forget to help
a sister out by following the podcast on Apple, on
Spotify or wherever you listen to your podcasts, rate it,
write me a review, and if you want more Finish,
we do have a private Facebook group. There is going
to be exclusive Q and A is happening with my
(35:51):
guests in that group. That's going to be events going
live first, so much fun stuff happening. Just look up
fit Ish in brackets on Facebook and you can be
part of the finish online community,
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