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#HURDLEMOMENT: A Run Coach Answers Your Marathon Training Questions · Hurdle with Emily Abbate

0:00
Speaker 1: Know why you're doing it, because if you don't, you're
0:02
Speaker 1: going to get a few weeks in and be like
0:05
Speaker 1: this isn't worth it? And keep that very present with yourself.
0:23
Speaker 2: Hey, everybody, emilya body here. You are listening to another
0:27
Speaker 2: installment of Hurdle Moment from Hurdle, a whileness focused podcast
0:32
Speaker 2: where I connect with everyone from your favorite athletes to
0:34
Speaker 2: top experts and industry CEOs about their highest highs, toughest moments,
0:38
Speaker 2: and everything in between. We all go through hurdles in life,
0:42
Speaker 2: and my goal through these discussions is to empower you
0:45
Speaker 2: to better navigate yours and move with intention so that
0:49
Speaker 2: you can stride towards your own big potential and of
0:52
Speaker 2: course have some fun along the way. For Didy's episode,
0:57
Speaker 2: I am calling in my coach for the London Marathon.
1:02
Speaker 2: Her name is Rebecca Stowe. Stowe is based in New York.
1:06
Speaker 2: She's also a coach for Nike NYC and we have
1:10
Speaker 2: known each other for a few years now. So when
1:12
Speaker 2: I was looking to take this training cycle in a
1:16
Speaker 2: different direction, getting one on one coaching to go after
1:21
Speaker 2: whatever my best may be this time around, I was
1:24
Speaker 2: excited to reach out to this beautiful human to get
1:29
Speaker 2: things going. With years of experience, including running in college,
1:35
Speaker 2: Stowe is here to answer all of your marathon training questions,
1:40
Speaker 2: ranging from do I need different sneakers for different workouts?
1:43
Speaker 2: Do my socks matter? How often should I be hydrating?
1:47
Speaker 2: What do I have to do if I need to
1:49
Speaker 2: shift my schedule around? How am I supposed to balance
1:53
Speaker 2: running with other things in my life when it feels
1:55
Speaker 2: like it is all that I am doing? Plus Kurt
1:59
Speaker 2: three tips for beginner marathoners, and so much more. I
2:05
Speaker 2: love this conversation. It's always fun to sit down with
2:08
Speaker 2: a friend or for the show. I also do want
2:10
Speaker 2: to note that listen. I know selfishly that right now
2:14
Speaker 2: on the show there is an influx of running content.
2:18
Speaker 2: If you have been a hurdler for a while, or
2:20
Speaker 2: if you're relatively new to the pod, I would say
2:25
Speaker 2: that over the last couple of years, I have definitely
2:28
Speaker 2: drifted away from talking so much about running because I
2:32
Speaker 2: want to make sure that I'm covering all aspects of wellness,
2:36
Speaker 2: that I'm being holistic. Now, with that said, I like,
2:39
Speaker 2: I'm sure many of you listening to this am in
2:42
Speaker 2: the thick of marathon training. So I am going to
2:46
Speaker 2: talk about it. It is a huge part of my
2:48
Speaker 2: life and as the person that's behind this microphone bringing
2:50
Speaker 2: you this show, it's something I'm going to talk about.
2:53
Speaker 2: So with all that said, I want you to know
2:56
Speaker 2: I'm here to listen to your feedback. I am here
2:59
Speaker 2: to bring you the best product I can and I'm
3:02
Speaker 2: always open for suggestions. So feel free to hit me
3:06
Speaker 2: up if you've got someone you want me to talk with,
3:07
Speaker 2: if you've got a topic you want to hear more
3:09
Speaker 2: about over on social media at Hurdle Podcast or me
3:13
Speaker 2: over at Emily a Body, And of course the Hurdle
3:15
Speaker 2: email is always open to you as well. You can
3:18
Speaker 2: reach out directly at the address Hello at Hurdle dot
3:23
Speaker 2: u s. I believe that's it for this week. It's
3:26
Speaker 2: time to get to your training questions. I'm amped on this.
3:32
Speaker 2: With that, let's get to hurdling today. I am sitting
3:50
Speaker 2: down with my coach, Rebecca Stow.
3:52
Speaker 1: How you doing today. I'm good. I just finished up
3:54
Speaker 1: a nice little run down the West Side Highway. It's
3:57
Speaker 1: hot as I'll get out out there, but appropriate. That
4:00
Speaker 1: made for a good start and made for a good start.
4:02
Speaker 2: It's appropriate that you did that as we're here today
4:05
Speaker 2: to talk about marathon training.
4:07
Speaker 1: Yeah, I have to get mine into I.
4:08
Speaker 2: Have to get what are you running?
4:09
Speaker 1: What are you running? New York again? Field trip, home, territory?
4:16
Speaker 2: How are we feeling good?
4:18
Speaker 1: Yeah, I've been taking a minute to figure out like
4:22
Speaker 1: what I want running to look like in my life.
4:23
Speaker 1: So it's not about me today talking about my marathoning,
4:27
Speaker 1: but definitely is beneficial as a coach to also kind
4:30
Speaker 1: of have that same experience.
4:32
Speaker 2: I think let's touch on that real quick, because I
4:34
Speaker 2: do feel like at times we all have to answer
4:38
Speaker 2: that question for ourselves, Like we all have to evaluate
4:42
Speaker 2: what role it's going to play for a season, and
4:46
Speaker 2: sometimes that role shifts. So when you say I have
4:49
Speaker 2: to evaluate what role running is going to play in
4:51
Speaker 2: my life right now, how has that maybe shifted from
4:54
Speaker 2: what it looked like last year or the year before.
4:57
Speaker 1: Yeah. I spent a lot of my life trying to
4:59
Speaker 1: run at an Olympic level and push the track kind
5:04
Speaker 1: of side of things, and so I wasn't certain if
5:07
Speaker 1: marathoning and getting into the roads like this was something
5:10
Speaker 1: I wanted to do and then at what capacity or
5:13
Speaker 1: like intensity, And so I kind of just took a
5:15
Speaker 1: year where I was focusing on doing my job, which
5:19
Speaker 1: is coaching and giving back that and realized that the
5:22
Speaker 1: missing piece for myself, Like it really hones me and
5:25
Speaker 1: I learn a lot about how to be a better
5:27
Speaker 1: coach by doing my own training, and so I kind
5:31
Speaker 1: of felt like, Okay, now I establish what it looks
5:33
Speaker 1: like for me to really focus on giving everything to
5:35
Speaker 1: other people and recognizing I needed my own training to
5:39
Speaker 1: give back to myself in order to give to other people.
5:41
Speaker 1: So just trying to kind of find that balance and prioritization,
5:46
Speaker 1: I guess more than anything. Yeah.
5:48
Speaker 2: Yeah, as your coaching has picked up, you've done a
5:52
Speaker 2: lot more of it within the last few years. How
5:56
Speaker 2: do you find that time outside of running? Because I
5:58
Speaker 2: would assume that if you're coaching running and then like
6:01
Speaker 2: you also give back to yourself through running, Like sometimes
6:04
Speaker 2: something's got to give and you've got to find some
6:06
Speaker 2: other way to take care of yourself that doesn't involve
6:09
Speaker 2: running running.
6:09
Speaker 1: Yeah, that's why I got a dog so I can
6:14
Speaker 1: go for walks.
6:17
Speaker 2: Yeah.
6:18
Speaker 1: No, I mean, I am like more than happy to
6:22
Speaker 1: like live and breathe it. It's just it's actually getting
6:26
Speaker 1: to see other people enjoy it and accomplish that is
6:29
Speaker 1: enough to like take me away from my own experience
6:33
Speaker 1: with running. It kind of fun to be like empowered
6:38
Speaker 1: and motivated by what other people are doing. So, I
6:40
Speaker 1: don't know, I don't don't have a ton of hobbies.
6:42
Speaker 1: I probably should figure something out. I did get rollerblades recently,
6:45
Speaker 1: so I have some blades. Yeah, just so you know,
6:48
Speaker 1: maybe we could go for a blade.
6:50
Speaker 2: You could take King for some blading.
6:52
Speaker 1: Yeah, I gotta figure out how to stop first, So
6:54
Speaker 1: I'm not gonna take King yet, but not just yet.
6:57
Speaker 2: And then the last thing to touch on before we
6:59
Speaker 2: start getting into some of these hurdler marathon training questions
7:03
Speaker 2: is you have a really big role this year within
7:05
Speaker 2: the New York community as far as Nike. You work
7:08
Speaker 2: with Nike to coach some of their Saturday long runs.
7:11
Speaker 2: How has that shaken up for you?
7:12
Speaker 1: So? Yeah, Week three on tap tomorrow, which is like
7:15
Speaker 1: amazing that it's flying by so quickly. We're already in
7:18
Speaker 1: week three. But it's great. We've got a good little team,
7:21
Speaker 1: and Jess Woods and I worked together for a really
7:23
Speaker 1: long time and brought in a few other community kind
7:26
Speaker 1: of like coaches that are doing an excellent amazing job. Like,
7:30
Speaker 1: it's been fun to see two hundred plus people out
7:32
Speaker 1: on the streets again together after such a long hiatus
7:36
Speaker 1: of that kind of energy. And for me, it's really
7:38
Speaker 1: just like the new faces and the new reasons for
7:40
Speaker 1: why people are out there and what it means to them,
7:43
Speaker 1: and getting to hear these little blips and stories and
7:45
Speaker 1: connect and again and be like selfishly motivated and empowered
7:50
Speaker 1: kind of like by what everyone's doing collectively.
7:53
Speaker 2: Definitely, Jess has been on the show before. I'm going
7:56
Speaker 2: to link to Jess's episodes in the show notes. We've
7:58
Speaker 2: definitely dabbled in some training questions as well, So if you,
8:03
Speaker 2: for some reason are looking for even more content than
8:05
Speaker 2: what Stowe and I are about to get into, you
8:07
Speaker 2: can check on over to the show notes and go
8:09
Speaker 2: to check out those episodes. All right, so this is
8:13
Speaker 2: a Hurdler requested episode specific to marathon training. Before we
8:18
Speaker 2: dive into these cues, one last question, do you want
8:20
Speaker 2: to give us a summation of like running and you
8:23
Speaker 2: up to this point so they know what experiences are.
8:25
Speaker 1: Coming in us? Succinctly? Yeah, I ran the University of Kansas.
8:31
Speaker 1: I qualified to the twenty twelve Olympic Trials and the steeplechase,
8:35
Speaker 1: moved out to the East Coast to run professionally with
8:37
Speaker 1: you grew up out here, which is form like the
8:40
Speaker 1: New Year's New York Track Club that recently kind of
8:44
Speaker 1: died out, and then moved to New York and have
8:47
Speaker 1: been kind of training on my own a little bit
8:49
Speaker 1: over the last few years and tried to qualify back
8:51
Speaker 1: to the twenty twenty trials, just missed it, but ran
8:55
Speaker 1: some personal kind of best in coaching myself with the
8:59
Speaker 1: help of a few other really amazing women to that place. So, yeah,
9:04
Speaker 1: running for me is just finding myself and being the
9:06
Speaker 1: best version of myself. Yeah, that's kind of me and
9:10
Speaker 1: running it's more of like a relationship than anything.
9:13
Speaker 2: How do you come back to the relationship you mentioned?
9:17
Speaker 2: Just missing it? Yeah, and sometimes when we fall short
9:22
Speaker 2: of our goals, the relationship can feel a little tumultuous.
9:27
Speaker 2: How did you come back to your anchor in running,
9:32
Speaker 2: the anchor that brings you back to the sport after
9:35
Speaker 2: dealing with such a hardship and coming short of that goal.
9:38
Speaker 1: I think the thing that I really was getting to
9:41
Speaker 1: and I actually was I had listened to your conversation
9:44
Speaker 1: with Emma Bates recently and just talking about like it's
9:46
Speaker 1: more about the person that you are becoming within that
9:50
Speaker 1: and enjoying that process. And so even before the end
9:55
Speaker 1: of that track career, this the final season, I really
9:58
Speaker 1: felt like I embodied like everything I have done through
10:01
Speaker 1: this that was the important stuff and like if if
10:06
Speaker 1: this happens, if it doesn't happen, I came to a
10:08
Speaker 1: contentment with myself and the process that I had gone
10:12
Speaker 1: through and an enjoyment, And I mean, that's what I
10:14
Speaker 1: hope that I also give back to the athletes and
10:18
Speaker 1: the people that I work with in their own training
10:20
Speaker 1: is helping to recognize that it's more about making sure
10:24
Speaker 1: that you're setting up a process that is personal and
10:28
Speaker 1: associates to your values and what matters to you. That
10:30
Speaker 1: also puts you in a place to be like the
10:33
Speaker 1: best version of yourself. And then if whatever happens, like
10:36
Speaker 1: obviously it's really fun to accomplish those goals and see
10:39
Speaker 1: them come to fruition, and hopefully it all happens at once,
10:42
Speaker 1: but if it doesn't, you still did it all in
10:45
Speaker 1: the way that was authentic to yourself and like empowers
10:48
Speaker 1: you to be your best self.
10:50
Speaker 2: So yeah, I think we're going to touch on this
10:52
Speaker 2: a little bit more and we talk about motivation later,
10:55
Speaker 2: but it's that overarching concept that the journey kind of
10:58
Speaker 2: is the destination. Like if you don't enjoy the process,
11:02
Speaker 2: then achieving a goal isn't going to feel as sweet.
11:06
Speaker 2: And you need to be grounded in what your why
11:09
Speaker 2: is so that you can go after and show up,
11:11
Speaker 2: because sixteen fourteen weeks is a lot of time compared
11:16
Speaker 2: to the three four or five hours you're going to
11:18
Speaker 2: be out there on race day. Absolutely, Okay, heard their questions.
11:22
Speaker 2: There's a lot of them, but I know I have
11:25
Speaker 2: a qualified individual and to talk through this with me.
11:28
Speaker 2: Let's start by talking Let's start by talking gear. A
11:32
Speaker 2: lot of questions coming in about choosing sneakers and if
11:36
Speaker 2: you need different sneakers or how many pairs you should have,
11:39
Speaker 2: So why don't we break down why someone may want
11:42
Speaker 2: more than one pair of shoes in their rotation.
11:45
Speaker 1: Yeah, I think it's important to always have kind of
11:48
Speaker 1: different purposes for each shoe that you're wearing, plus having
11:51
Speaker 1: even a day to kind of cycle through and let
11:53
Speaker 1: the foam and everything recover after a session. So I personally,
11:58
Speaker 1: recommend if you can afford it, right to have one
12:01
Speaker 1: or two just pretty neutral training shoe that you're going
12:04
Speaker 1: to use and then something else that has maybe a
12:07
Speaker 1: plate in it, be it plastic or carbon fiber if
12:09
Speaker 1: you're trying to really get after it on another day. Right,
12:12
Speaker 1: So the purpose of the session that you're doing will
12:16
Speaker 1: influence the shoe that you're using, and at the same
12:20
Speaker 1: time also your structure and so like what you need personally,
12:23
Speaker 1: and if you're I've had a number of athletes ask
12:27
Speaker 1: like do I have to be in the alpha fly?
12:30
Speaker 2: Like, no, you don't.
12:31
Speaker 1: You do not have to be an alpha fly, Like
12:33
Speaker 1: they're coming to me, this is hurting that I'm like,
12:36
Speaker 1: don't wear that shoe. Wear a different shoe, even though
12:40
Speaker 1: that is what it is meant for. Right, It doesn't
12:43
Speaker 1: help you if it's not putting you in a place
12:45
Speaker 1: to be able to do what you need to do.
12:47
Speaker 1: So it depends on personal needs, right, and your health
12:52
Speaker 1: comes first, So you need to find the shoe that
12:54
Speaker 1: fits for you. But ideally being able to cycle through
12:57
Speaker 1: a few and have different shoes to play with within
13:01
Speaker 1: your training regimens.
13:02
Speaker 2: Right, and so typically speaking, also worth keeping in mind
13:07
Speaker 2: if you're leaning into something like tempo or speedwork, you
13:10
Speaker 2: may be looking at a lighter option than your neutral
13:14
Speaker 2: workhorse that you're doing, maybe all of your base milagion,
13:17
Speaker 2: your long milagion, that kind of thing. So keeping that
13:21
Speaker 2: in mind and something else to touch on, you were saying,
13:24
Speaker 2: you know athletes coming doing me like, do I need
13:26
Speaker 2: to wear the alpha fly. There's a lot of research actually,
13:28
Speaker 2: and I'll link this study in the show notes, but
13:30
Speaker 2: that regardless of what your foot type is, the most
13:32
Speaker 2: important thing about your sneaker is that you feel comfortable
13:35
Speaker 2: in it. So even if you were to go to
13:37
Speaker 2: a running specialty shop, which is a great option for
13:40
Speaker 2: someone who's trying to figure out what their goldilock sneaker is,
13:43
Speaker 2: if they tell you that you pronate, but you put
13:46
Speaker 2: on a shoe that is made with stability in mind
13:48
Speaker 2: and it just doesn't feel right for you. The most
13:51
Speaker 2: important thing is that you find a shoe that you
13:54
Speaker 2: feel good in physically and that will result in less injury.
13:58
Speaker 2: So I'll link that study in the show notes, but
14:00
Speaker 2: definitely finding something that you feel comfortable in and be
14:02
Speaker 2: honest with yourself about that. I remember when I was
14:04
Speaker 2: younger and I would like totally want to buy sneakers
14:07
Speaker 2: just based on how they love oh yeah, or in
14:09
Speaker 2: what everybody else is. We're fair, Yeah, that's fair. And
14:12
Speaker 2: then I like got to a point where I was like, A,
14:14
Speaker 2: I'm shopping for sneakers that are too small. Yeah, let's
14:17
Speaker 2: touch on that real quick. Running sneakers, typically we're shopping
14:22
Speaker 2: at least a half size up.
14:23
Speaker 1: Yeah. Yeah. I always say a thumb snail length from
14:26
Speaker 1: like the end of your toe just because and then
14:29
Speaker 1: obviously that toe box. You want to see your foot
14:31
Speaker 1: sitting flush, like you don't want to be spilling out
14:34
Speaker 1: the sides of that toe box, and that's at loading, right,
14:37
Speaker 1: So just kind of being aware of how you're moving
14:41
Speaker 1: and how your foot is changing, even within your run
14:45
Speaker 1: or within your like run walk. Right, it's going to swell,
14:48
Speaker 1: it's gonna the dimension of it will change, So be
14:51
Speaker 1: aware of fitting your shoe to that sizing.
14:55
Speaker 2: Right. So, for instance, I'm a I have a larger foot,
14:58
Speaker 2: I would say, although people are probably gonna de me
15:00
Speaker 2: and be like, I have this size pot too. I
15:01
Speaker 2: have a woman's ten street show, but I run in
15:04
Speaker 2: a ten and a half sneaker. But I have friends
15:07
Speaker 2: that run a full size up yeah.
15:08
Speaker 1: Yeah, and it might change throughout your training as well,
15:13
Speaker 1: and that could fall back to saying do a little
15:15
Speaker 1: bit more foot strengthening stuff if your art is changing, right,
15:18
Speaker 1: There's so many pieces we could get into with it.
15:21
Speaker 1: But from a shoe perspective, absolutely you want a half
15:24
Speaker 1: size or so, and beyond shoes, other important gear. Kind
15:28
Speaker 1: of going with that theme of find what feels right
15:31
Speaker 1: for you.
15:32
Speaker 2: So maybe through your training you learn that you're a
15:36
Speaker 2: five or six in short person, and someone else might
15:39
Speaker 2: learn that they're a split short person. Like do whatever
15:41
Speaker 2: feels right for you, find your comfort zone and that
15:45
Speaker 2: token advice that we hear all the time. Test out
15:49
Speaker 2: your gear, figure out what works for you, because the
15:52
Speaker 2: last thing you want to do is put on something
15:54
Speaker 2: new on like your big race moment.
15:56
Speaker 1: Yeah yeah, and try it all different weathers and all
15:59
Speaker 1: of these things to right.
16:00
Speaker 2: So great tip.
16:02
Speaker 1: I mean, you never know what race day is going
16:03
Speaker 1: to hold, and so something that you might do really
16:06
Speaker 1: well in the rain, but it doesn't do well x right,
16:09
Speaker 1: So play with it and have a few different options too, right,
16:12
Speaker 1: don't just get so I think the biggest thing you
16:14
Speaker 1: can do with marathon training is be flexible, as flexible
16:17
Speaker 1: as possible within obviously your scheduled flexibility kind of, so
16:23
Speaker 1: you have multiple options.
16:24
Speaker 2: And I'm staring at you right now and you're wearing
16:26
Speaker 2: a hat, which I think is something that someone should
16:29
Speaker 2: do throughout training. Test out accessories as well, Like I
16:33
Speaker 2: know that if it's raining, I need to be wearing
16:35
Speaker 2: a hat because the rain not being in my eyes
16:38
Speaker 2: is a total mental Like it helps me so much
16:41
Speaker 2: to be like, oh, you can do this, Like your
16:42
Speaker 2: face is dry. The rest of me might be soaked,
16:45
Speaker 2: but please, with these temperatures outside right now in New York,
16:47
Speaker 2: I'm used to being soaked. Yeah, I'm not used to
16:49
Speaker 2: being pelted in the face with water. So accessories also, like,
16:53
Speaker 2: there's nothing too small that you can't trial.
16:55
Speaker 1: Out absolutely during Maratha glasses as well, huge, just because
16:59
Speaker 1: you can relax your and that's even just knowing that
17:02
Speaker 1: you're not tensing is going to change, like the physiology elsewhere.
17:07
Speaker 2: Yeah, Well, the less tense you can be, yes, the better.
17:12
Speaker 2: That's the goal. And you mentioned a flexibility in marathon
17:15
Speaker 2: training being really important. This is going to segue us
17:18
Speaker 2: into a listener question that came in about adjusting your
17:22
Speaker 2: training plan. If I'm traveling during the week and I
17:25
Speaker 2: know that I won't be able to do my long
17:27
Speaker 2: runs on the weekend, is it safe to pack them
17:30
Speaker 2: a little closer together?
17:32
Speaker 1: Have we had to discuss this week? Oh?
17:33
Speaker 2: Have we had to this? Have we had to do this,
17:36
Speaker 2: We've had to do this?
17:39
Speaker 1: I would say it's fine. Yeah, Obviously you want to
17:42
Speaker 1: make sure that you're recovering from the prior session. You're
17:45
Speaker 1: wanting to look at the overall load from week to
17:47
Speaker 1: week so that you're not jumping. If you've only been
17:50
Speaker 1: doing twenty miles one week, you don't want to double
17:54
Speaker 1: back that longer and then be doing forty the following
17:56
Speaker 1: week right that time on feet. But like I said,
18:01
Speaker 1: the flexibility is important, and you have to make marathoning
18:04
Speaker 1: as a community runner right fit into your lifestyle. And
18:09
Speaker 1: so that's why I think honestly that most of the
18:11
Speaker 1: time I end up with private clients that I work
18:13
Speaker 1: with because they are trying to do multiple things at
18:16
Speaker 1: high levels and they're trying to live their life and
18:19
Speaker 1: be able to go on a vacation but still do
18:21
Speaker 1: their marathon training and just having that sounding board, so
18:24
Speaker 1: no problem. I would recommend two to three days if
18:28
Speaker 1: possible between those sessions. But if you're also keeping them
18:31
Speaker 1: nice and aerobic, your body can recover. As long as
18:34
Speaker 1: you're structurally sound and you're strong, you've been doing it right.
18:39
Speaker 2: Yeah, And that brings us into the idea or the
18:42
Speaker 2: concept that every run, as Bennett says, has a purpose. Right,
18:46
Speaker 2: So if you are going out and treating your long
18:50
Speaker 2: run like a tempo run and doing those longer tempo
18:54
Speaker 2: workouts within two to three days of each other, that
18:57
Speaker 2: can be a lot on your body. So know what
18:59
Speaker 2: the purpose of your run is before going into it.
19:02
Speaker 1: That's so important, absolutely absolutely. Knowing why you're doing something
19:07
Speaker 1: also just feeds your confidence and your ability to execute
19:10
Speaker 1: it right. And when you're in the middle of it,
19:13
Speaker 1: why am I out here?
19:13
Speaker 2: Oh?
19:14
Speaker 1: I know, like the number of times I've done a
19:16
Speaker 1: session personally when I'm like, my arms are heavy, my
19:19
Speaker 1: legs are heavy. No, that's what you want, Rebecca, That's
19:21
Speaker 1: the purpose of this. Like you can continue in that
19:25
Speaker 1: because that's what we're trying to get out of it.
19:28
Speaker 1: That knowledge is power and important for you. Yeah.
19:32
Speaker 2: But yeah, yeah, something else to touch on here. We're
19:36
Speaker 2: talking where it's like tempo and long runs important. Maybe
19:40
Speaker 2: to answer this listener question that came in. I'm a
19:44
Speaker 2: beginner runner. I'm training for my first marathon. Do I
19:48
Speaker 2: need to have different types of workouts in my training plan?
19:52
Speaker 2: Or can I just hit a mileage goal every week.
19:56
Speaker 1: It's probably a little more complex than just a straightforwar
20:00
Speaker 1: alread answer on that. I want to know where you've
20:02
Speaker 1: come from, if you've been doing other types of training,
20:04
Speaker 1: if you go to classes and you've been doing different
20:08
Speaker 1: modalities of like cross training and stuff, if you're getting
20:12
Speaker 1: those systems hit in other ways, because there is a
20:18
Speaker 1: potential danger to overworking one system, right. Your body needs
20:23
Speaker 1: that kind of variability in order to from like a
20:27
Speaker 1: nervous system perspective, be able to operate appropriately. So at
20:33
Speaker 1: the same vein, if you haven't been doing higher force
20:36
Speaker 1: work when you're running really fast, you're generating more force
20:39
Speaker 1: into the ground. That's more like kind of trauma to
20:42
Speaker 1: your body, right, And if you haven't been doing that,
20:45
Speaker 1: throwing that in there on top of adding all of
20:49
Speaker 1: the time on your feet that you're doing to get
20:51
Speaker 1: all the other mileagen could be detrimental as well. So
20:56
Speaker 1: it's not kind of a one size fits all I
20:58
Speaker 1: can't answer that question in like a yes it's fine
21:01
Speaker 1: but or no it's not. But I think take a
21:05
Speaker 1: account of what you've done and where you're, where you're at,
21:09
Speaker 1: where you're coming from. And obviously the marathon is ninety
21:13
Speaker 1: eight percent aerobic, so that's a huge, huge part of it.
21:16
Speaker 1: And if you're just looking to say I want to
21:18
Speaker 1: be able to finish this and run this far, yeah,
21:21
Speaker 1: but if it's like, oh, I've run X and I'm
21:24
Speaker 1: trying to run why, then you might need to start
21:28
Speaker 1: changing it up a little bit more. Yeah.
21:29
Speaker 2: I mean this all alludes to the fact that every
21:31
Speaker 2: person is their own person. Everyone is going to have
21:35
Speaker 2: their own needs. So if you are gearing up for
21:37
Speaker 2: a marathon and it's your first or your fiftieth, it
21:41
Speaker 2: is extremely helpful to talk to someone one on one
21:44
Speaker 2: to get some advice about maybe what you should be doing,
21:48
Speaker 2: where you should be going, what kind of workouts you
21:50
Speaker 2: should be incorporating. I'm not saying that everyone needs to
21:52
Speaker 2: hire a coach, especially if you don't have those kind
21:55
Speaker 2: of means, but just going for like a one on
21:58
Speaker 2: one one time with someone to ask some questions, sit
22:01
Speaker 2: down with an expert and get advice that's tailored to
22:03
Speaker 2: you and where you're at is really really important. And
22:05
Speaker 2: that could be even someone like maybe a physical therapist
22:08
Speaker 2: that works with a lot of runners, Like, go to
22:10
Speaker 2: someone that's a qualified expert, not just someone that like
22:13
Speaker 2: runs a lot on social media.
22:14
Speaker 1: Yeah, yeah, absolutely. And it's interesting with the beginner question.
22:18
Speaker 1: I'm lucky that I work with kindergarteners all the way
22:23
Speaker 1: up to people who have been running or moving their
22:28
Speaker 1: bodies for fifty sixty years, right, And so you have
22:31
Speaker 1: to think about it in that sense too, Like if
22:34
Speaker 1: you had a little kid who's just starting to do
22:36
Speaker 1: something in your brand new they're not going to do
22:39
Speaker 1: the exact same thing as the person who's been doing
22:41
Speaker 1: it for years and years and years. Right. Do that
22:43
Speaker 1: with the high school program, the freshmen don't get the
22:45
Speaker 1: same program as the seniors.
22:46
Speaker 2: Right.
22:47
Speaker 1: So just from that perspective, know where you're at, take
22:52
Speaker 1: it accordingly.
22:53
Speaker 2: Take it accordingly. Okay, Now let's shift our conversation into motivation.
22:59
Speaker 2: I as you know, morning Runner, A lot of the
23:02
Speaker 2: DMS that I get in are like, how how do
23:05
Speaker 2: you get up and do this every day? What is
23:08
Speaker 2: your secret to showing up? And this really goes back
23:11
Speaker 2: to the idea of motivation. Right, So when you are
23:15
Speaker 2: working with clients, when you're coaching and someone says like,
23:18
Speaker 2: I just don't feel like I can do it, what
23:20
Speaker 2: do you tell them.
23:22
Speaker 1: Let's shift that narrative or why why don't you feel
23:27
Speaker 1: that you can? Like, we need to reflect on what
23:30
Speaker 1: that is. Is it a I literally don't have the
23:32
Speaker 1: time in the morning and there's a better time block
23:34
Speaker 1: for you. Or is it that you're getting out there
23:38
Speaker 1: and you're not able to get enough fueling it in
23:40
Speaker 1: the morning, and so it becomes detrimental, Right, we have
23:43
Speaker 1: to adjust and see, but I'd say it starts with
23:46
Speaker 1: why why can't you? Should we shift that narrative a
23:50
Speaker 1: little bit and empower you to believe that you can,
23:53
Speaker 1: or say you need to get there and just try
23:55
Speaker 1: it to see that you can, because I feel like
23:56
Speaker 1: most of it is habit formation and just establishing the habit, right,
24:02
Speaker 1: assuming you're you're not undoing the good work that you've
24:06
Speaker 1: done by not getting enough sleep or X y Z. Yeah,
24:09
Speaker 1: that might sound harsh. I'm not feaning to sound harsh,
24:14
Speaker 1: And it's something I personally struggle with too, Like I
24:16
Speaker 1: don't love getting up. I like my slow morning, my coffee.
24:20
Speaker 1: I also always feel so much better after I've gotten up, moved,
24:24
Speaker 1: and never regret that decision.
24:26
Speaker 2: Right if someone has the habit, and someone struggles with
24:30
Speaker 2: what we all struggle with, which is, oh my god,
24:34
Speaker 2: it is mile twelve of this long run and I
24:37
Speaker 2: have whatever many left, six left, and it's like that
24:41
Speaker 2: moment where they're like, what am I doing? Can I
24:42
Speaker 2: keep going blah blah blah blahlah blah blah blah blah.
24:46
Speaker 2: Where do you come in with that? Are you a
24:48
Speaker 2: mantra person or you a like where do you? Where
24:52
Speaker 2: do you root from?
24:53
Speaker 1: I'm a decide kind of person, and as long as
24:59
Speaker 1: there's not other pieces that really need to be taken
25:02
Speaker 1: into to adjust, right, like an injury, Yeah, if it's
25:05
Speaker 1: turning into something more, but it's a you set your
25:07
Speaker 1: mind and that sounds simple, but it's not. It's like
25:11
Speaker 1: I've had to do that on a number of occasions.
25:13
Speaker 1: I've had to talk people through that process as well.
25:16
Speaker 1: And it's coming to be like, I will do this
25:18
Speaker 1: committing not giving yourself the out and then when the
25:24
Speaker 1: narrative of like comes back in just being able to
25:27
Speaker 1: see it give yourself a little bit of grace and
25:30
Speaker 1: say like, no, I committed to this, I'm going to
25:32
Speaker 1: do it and being gentle in that way, or sometimes
25:35
Speaker 1: it's being like no, you're do this like and it's
25:39
Speaker 1: it's hard, Like you have to just kind of be
25:41
Speaker 1: with yourself in the moment and give yourself what you
25:44
Speaker 1: need and if that's going internally to be able to
25:47
Speaker 1: continue to go, if that's like checking yourself out and
25:50
Speaker 1: taking in the scene around you to keep yourself moving forward.
25:54
Speaker 1: But at the end of the day, it's that deciding
25:56
Speaker 1: and then manipulating your attentional focus and your dialogue to
26:02
Speaker 1: accomplish the task. Right.
26:04
Speaker 2: This goes hand in hand also with the questions that
26:07
Speaker 2: will come in about like should I should I be?
26:09
Speaker 1: Also should should?
26:12
Speaker 2: What is should? What is should? The word should is
26:16
Speaker 2: just it's so detrimental for so many reasons. But the
26:20
Speaker 2: inquiry should I be running with music or podcasts? Or
26:24
Speaker 2: should I not be listening to anything? What do you
26:27
Speaker 2: want to do? Yeah? And what works for you and
26:29
Speaker 2: what helps your mental state to get you to where
26:32
Speaker 2: you need to be. Just because one day running with
26:35
Speaker 2: music feels really great doesn't mean that you have to
26:37
Speaker 2: do it. Every time. It could mean that there's a
26:39
Speaker 2: benefit to running. As I remember when I was a
26:42
Speaker 2: younger editor and that buzzy term it was running naked,
26:46
Speaker 2: and running naked was just like running without music.
26:48
Speaker 1: Literally okay, it was like literally streaking, streaking around the
26:53
Speaker 1: West Side Highway.
26:54
Speaker 2: That would not go well for me for so many reasons,
26:57
Speaker 2: mostly the chafing. But I remember the people wanted tips
27:04
Speaker 2: on how to run naked, and I was like, well,
27:08
Speaker 2: does it feel good for you?
27:09
Speaker 1: Yeah, let's be real, most people don't love running, especially
27:14
Speaker 1: when you start. I will never forget my mom. I
27:17
Speaker 1: was like, I really don't want to go out and
27:18
Speaker 1: do this. I'm like younger. She loves running, and she's like,
27:21
Speaker 1: you will learn to love it. And it was just
27:24
Speaker 1: kind of like I know I will, and I did,
27:25
Speaker 1: and like now I can't imagine my life without it.
27:28
Speaker 1: But it's true, like you have to figure out how
27:32
Speaker 1: to learn to love it. And for you, that's going
27:34
Speaker 1: to look different, right. Everybody needs a little something to
27:36
Speaker 1: get you out there. I don't want you to hate
27:38
Speaker 1: and dread your run. So fine, if that's being with people,
27:42
Speaker 1: if it's being by yourself and running naked, if it's
27:46
Speaker 1: like getting away and out whatever it is, and each
27:49
Speaker 1: day might look different. It's being again, be flexible.
28:00
Speaker 2: Taking a break from today's episode to talk to you
28:03
Speaker 2: about my sponsors. First up, Gooder. You know what I'm
28:07
Speaker 2: gonna do this week. I'm gonna bury a Gooder giveaway
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29:22
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29:26
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Speaker 2: of day. Let's call it six pm Eastern on August eleventh,
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29:51
Speaker 2: podcast Instagram. Also want to give some love to my
29:55
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30:04
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30:07
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30:10
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31:30
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Speaker 2: com slash Hurdle and let me know what you think.
31:36
Speaker 2: I'll see you in class. Be flexible. Speaking of being flexible,
31:50
Speaker 2: we talked about being social runner, a community runner, and
31:54
Speaker 2: also making running a piece of your life, maybe not
31:57
Speaker 2: your entire life right, Like, ninety nine point nine percent
32:01
Speaker 2: of the people listening to this episode right now are
32:05
Speaker 2: more on the beginner to intermediate side of things. But alas,
32:09
Speaker 2: regardless of where you are in your marathon journey, it's
32:13
Speaker 2: important to find some semblance of balance so that you
32:17
Speaker 2: can live your life while going after this goal. I
32:22
Speaker 2: get a lot of questions, and I'm sure you are
32:24
Speaker 2: working one on one with your athletes about how to
32:27
Speaker 2: do both right, how to be a runner training for
32:30
Speaker 2: a marathon and a good friend and a good partner
32:34
Speaker 2: and someone that's involved in your community beyond running.
32:37
Speaker 1: Where do we go with that? Yeah? Yeah, I think
32:39
Speaker 1: that's something to sit with. The sports psychologist that I
32:44
Speaker 1: worked with when I was competing, and he's just become
32:46
Speaker 1: a mentor in many ways challenged me at one point
32:49
Speaker 1: when I was speaking to him about balance and he
32:53
Speaker 1: was like, wait, wait, wait, wait, wait, is it balance
32:55
Speaker 1: or is it prioritization? Right, like hierarchical values and understand
33:01
Speaker 1: what is most important to you and then being able
33:03
Speaker 1: to again fluidly move between those priorities in the time
33:10
Speaker 1: and the way they present, so one week your priorities
33:14
Speaker 1: might have to shift a little bit and it's also
33:16
Speaker 1: surrounding yourself with people and having the relationships where you
33:19
Speaker 1: can communicate authentically and honestly about like what you have
33:24
Speaker 1: going on and how to make sure that you're able
33:26
Speaker 1: to still check the boxes that you need to and
33:30
Speaker 1: have support in that potentially. But I don't know. Balance
33:34
Speaker 1: is it's hard because it's almost I feel like then
33:38
Speaker 1: you're trying to carry all the plates rather than like
33:41
Speaker 1: if you were able to say, this is my priority
33:43
Speaker 1: today or in this moment, you can set one of
33:45
Speaker 1: those plates down. You're not trying to hold fifty. You
33:48
Speaker 1: can just pick up one or two right and then So, yeah,
33:53
Speaker 1: I mean, it's knowing for yourself before you jump in,
33:58
Speaker 1: what is my goal with this? What is the priority?
34:01
Speaker 1: Where does it fall like in that hierarchy of what
34:03
Speaker 1: I'm trying to do right now, so that when the
34:06
Speaker 1: time comes to make the decision that you have to make,
34:09
Speaker 1: be it. No, I'm I'm a partner today and this
34:13
Speaker 1: doing this thing is more important than making sure I
34:16
Speaker 1: get the workout that was scheduled to do today. I
34:19
Speaker 1: can move that workout tomorrow and I can be the
34:22
Speaker 1: thing that I need to be now and make sure
34:25
Speaker 1: that the priorities are being met.
34:30
Speaker 2: Yeah, I love that idea, having like authentic conversations. Yeah,
34:34
Speaker 2: that's really important. And to surround yourself with individuals that
34:39
Speaker 2: make you feel seen and that understand what's important to
34:42
Speaker 2: you instead of maybe giving you like some sort of
34:47
Speaker 2: you know, shit for trying to need to pivot or
34:50
Speaker 2: do X or Y. Just because it's not a priority
34:52
Speaker 2: to them doesn't mean that it's not allowed to be a.
34:54
Speaker 1: Priority for you. Yeah, And like owning what you're about,
34:57
Speaker 1: like you don't have to have the same and or
35:00
Speaker 1: priorities to someone else, but owning it for yourself with
35:03
Speaker 1: like no, this is this is important to me. If
35:05
Speaker 1: someone doesn't understand that or agree with it, then maybe
35:11
Speaker 1: that's it.
35:11
Speaker 2: Might just be a season, Yeah, to go different ways
35:15
Speaker 2: just for now. Yeah, yeah, I hear that. I think also,
35:20
Speaker 2: like you said, balance and practice that definition how that
35:23
Speaker 2: looks is going to shift every week. Like tonight, I'm
35:26
Speaker 2: going to a concert that starts at seven thirty. I
35:29
Speaker 2: mentally have already made this agreement with myself. It's a
35:32
Speaker 2: two drink night, and I know I need to be
35:34
Speaker 2: up at five thirty tomorrow. But I can do both,
35:38
Speaker 2: Like I can go to the concert that is very
35:40
Speaker 2: close to my apartment, and then I can come home
35:42
Speaker 2: and get rest and wake up and do this other
35:45
Speaker 2: thing that's important to me. Yeah, there is a way
35:47
Speaker 2: to do both. You just might need to shift what
35:50
Speaker 2: that conventionally has looked like before.
35:52
Speaker 1: Yeah. Yeah, And admittedly you just have to be better
35:56
Speaker 1: at everything you're doing, which is like intimidating in some ways.
35:59
Speaker 1: But the same time, I think that's a little bit
36:02
Speaker 1: of why people choose to run marathons, is because it's challenging.
36:06
Speaker 1: It's like can I can I do it? It's a
36:09
Speaker 1: chance to like give yourself something that is really hard
36:13
Speaker 1: and meet it and know that you have more there, right,
36:17
Speaker 1: And so it's like, yeah, you might have to do
36:20
Speaker 1: a little bit more work, but like that's okay, just
36:25
Speaker 1: we can be better and we can't. Like it's exciting
36:28
Speaker 1: to see ourselves do that. It's intimidating, but it's also
36:30
Speaker 1: really exciting.
36:31
Speaker 2: And it's just this beautiful season of learning how to
36:34
Speaker 2: prioritize yourself something that maybe you're not the best at
36:38
Speaker 2: the rest of the year, and then you take those
36:40
Speaker 2: lessons in self prioritization with you after you cross that
36:45
Speaker 2: finish line, right, and you learn more about boundaries and
36:48
Speaker 2: patients and that is you know, that's why people are
36:51
Speaker 2: listening to us talk right now? Yeah, all right, next
36:54
Speaker 2: question here. I've got recurring blisters.
36:56
Speaker 1: Oh those are the worst, man.
36:58
Speaker 2: Yeah, what does someone do about recurring blisters? What are
37:01
Speaker 2: some things that they should take into consideration if that
37:03
Speaker 2: keeps popping up?
37:05
Speaker 1: I mean it could be a shoe thing, it could
37:07
Speaker 1: be socks and material, right, so checking and making sure
37:11
Speaker 1: that you're wearing the right type of sock that's going
37:15
Speaker 1: to support not getting those blisters. I'd say always. Second
37:20
Speaker 1: skin is kind of my go to if I ever
37:22
Speaker 1: have something like that. It's simple. You can buy a whole,
37:25
Speaker 1: like two hundred piece pack on Amazon for forty dollars. So,
37:31
Speaker 1: I mean that would be probably my recommendation. But luckily
37:36
Speaker 1: I haven't had many. So what do you have there?
37:40
Speaker 2: I'm not big on blisters, but I will say that
37:44
Speaker 2: the thing that has impacted that the most over like,
37:47
Speaker 2: you know, the ten or so years that I've been
37:48
Speaker 2: running is socks. It's never really been a shoe thing
37:52
Speaker 2: for me, but I definitely used to buy like the
37:54
Speaker 2: I don't know, ten pack of Oh my god, I'm
37:57
Speaker 2: like coming into my young years right now. That was
38:00
Speaker 2: the name of the socks that they sold at Costco.
38:02
Speaker 2: It was like k Bell k Bell socks. I love
38:06
Speaker 2: to bob a body who used to buy them in
38:07
Speaker 2: like twenty packs. Anything you could buy in bulk at Costco.
38:10
Speaker 1: It's a dad thing.
38:12
Speaker 2: It's like I can't leave Target without spending one hundred dollars,
38:14
Speaker 2: but my dad can't leave Costco without spending.
38:16
Speaker 1: Two hundred dollars.
38:17
Speaker 2: So I used to wear just like cotton socks, which
38:20
Speaker 2: could be fine normally, but when your feet are sweating
38:24
Speaker 2: and swelling, cotton stays wet period, so there was no
38:28
Speaker 2: sweat absorption. It just wasn't the right material. So as
38:31
Speaker 2: I had started to invest some more in socks, that
38:34
Speaker 2: has really paid off for me. We actually posted something
38:37
Speaker 2: on the blog. We have a new series called Emily's
38:39
Speaker 2: Favorite Picks. We just did a sock one. I'll link
38:41
Speaker 2: to that in the show notes. But really finding socks
38:44
Speaker 2: and materials that not only have like compression where your
38:46
Speaker 2: foot needs it most, but then also just feel like
38:49
Speaker 2: supported and like allow your feet to breathe. It's so important,
38:52
Speaker 2: has really helped my blister game.
38:53
Speaker 1: Yeah, sure that or even just the upper on your shoe.
38:56
Speaker 1: If you're sweating a lot, being able to be in
38:58
Speaker 1: more breathable upper, check that out. If that's a recurring issue.
39:01
Speaker 2: Check it out. Next question, let's talk about rest and recovery.
39:07
Speaker 2: Like we were talking about before, when it comes to
39:09
Speaker 2: maybe talking one on one with a coach instead of
39:11
Speaker 2: just like picking a training plan and following a training plan.
39:14
Speaker 2: You might be the kind of person that benefits from
39:16
Speaker 2: running three or four days a week. Just because your
39:19
Speaker 2: friend that you follow on social media runs six days
39:22
Speaker 2: a week doesn't mean that you should be doing that
39:25
Speaker 2: as well. When it comes to rest and recovery. What
39:27
Speaker 2: are some of the top tips things you keep in
39:29
Speaker 2: mind when it comes to coaching or athletes about the
39:32
Speaker 2: importance of it.
39:33
Speaker 1: Yeah, yeah, I mean you're only as good as the
39:36
Speaker 1: way you're recovering. And there is a required amount of
39:40
Speaker 1: time for sessions that you need to take, so the
39:44
Speaker 1: way that it would be programmed, and even the question
39:46
Speaker 1: that we just had about doubling back on your long runs,
39:50
Speaker 1: right or the purpose of the sessions and how you're
39:54
Speaker 1: organizing those throughout the week that supports your recovery sleep.
40:00
Speaker 1: I mean, you can't over over emphasize the importance of that.
40:04
Speaker 1: It's the easiest way sleep, sleep, sleep, But if you
40:06
Speaker 1: can't do that, there's so many other ways to kind
40:08
Speaker 1: of bio hack and be it pledge, sugar stabilization to
40:12
Speaker 1: support your recovery, protein and take and all of these
40:15
Speaker 1: nutritional things right, But it's also just figuring out for
40:21
Speaker 1: yourself how you downregulate and how you kind of engage
40:24
Speaker 1: that parasympathetic branch to really rest and digest. And it's again,
40:30
Speaker 1: it's one of those personal things, and you have to
40:32
Speaker 1: figure out what that looks like for you. If it's
40:34
Speaker 1: sitting down and journaling, if it's going to the park
40:37
Speaker 1: and just kind of like putting your music in and
40:39
Speaker 1: zoning out and going for a nice walk. All of
40:43
Speaker 1: the above can be beneficial, but like, you have to
40:46
Speaker 1: recover because if not, you're going to you're going to
40:49
Speaker 1: end up in a depleted state and it's not actually
40:51
Speaker 1: you're not moving yourself forward.
40:53
Speaker 2: Yeah, this is the first year that I'm only I'll
40:56
Speaker 2: say only because I know that some people do even less.
40:59
Speaker 2: But I'm only running four days a week, and I
41:02
Speaker 2: definitely at least was running like five, probably six in
41:06
Speaker 2: years past, and I just feel like every run that
41:09
Speaker 2: I go out and do, I'm the run's purpose is
41:12
Speaker 2: being accomplished, which like in years past, when I was
41:16
Speaker 2: spreading myself a little thinner, I definitely didn't feel like
41:21
Speaker 2: I was constantly able to achieve the purpose of the run.
41:25
Speaker 1: Yeah, quality over kind of quantity in that way, you're
41:29
Speaker 1: getting really quality miles, You're getting higher level of work.
41:34
Speaker 1: The reality is like our bodies interpret stress in the
41:38
Speaker 1: way that it is stress, and so you have to
41:40
Speaker 1: watch that kind of load throughout your day. Right. It
41:45
Speaker 1: can't just say I have to do this today because
41:47
Speaker 1: I'm supposed to write. Yeah, It's important to again be
41:53
Speaker 1: flexible within that and recognize the full spectrum of your
41:57
Speaker 1: life to support that. And maybe the best thing for
42:01
Speaker 1: your training is to like, I'm gonna take this day off.
42:04
Speaker 1: I'm going to go well for a walk and then
42:06
Speaker 1: I'm going to go out with some friends and just
42:08
Speaker 1: like have a good time within reason. I'm going to
42:11
Speaker 1: jump back in tomorrow and I'm going to be better
42:13
Speaker 1: for it. I'm gonna have a better quality session tomorrow. Yeah.
42:17
Speaker 2: So, yeah, you know that what you just said about
42:20
Speaker 2: stress is a really critical and important takeaway and something
42:23
Speaker 2: I learned early on from Wearing My Whoop is that
42:26
Speaker 2: we think that stressing the body only comes within activity
42:30
Speaker 2: on days that maybe I go out and I do
42:32
Speaker 2: a long run, or I do a long session or
42:34
Speaker 2: a lot something that's super intense. But really, like you said,
42:37
Speaker 2: our body just interprets stress as stress. So if shit
42:41
Speaker 2: feels like it's hitting the fan in your life and
42:44
Speaker 2: you are stressed just emotionally, that does impact you in
42:49
Speaker 2: just as severe of a way. So being mindful about
42:53
Speaker 2: what's going on in your life and being okay with
42:55
Speaker 2: adjusting the plan. I've said this on the show a
42:57
Speaker 2: few times lately. It's something that I'm really sticking and
43:00
Speaker 2: something that I've taken away over the last few weeks
43:02
Speaker 2: is like, be okay with changing the plan. And as
43:06
Speaker 2: someone who personally is like super type A, it can
43:08
Speaker 2: be hard to be like, well, I was supposed to
43:11
Speaker 2: do this or are I supposed to do that, and
43:12
Speaker 2: like pivoting from that, But having grace with yourself and
43:16
Speaker 2: knowing that, especially when it comes to marathon training, like
43:18
Speaker 2: there's a reason why they have that saying that your
43:20
Speaker 2: train is written in pencil, and that's because over the
43:23
Speaker 2: course of between fourteen, sixteen, eighteen, twenty weeks. A lot
43:28
Speaker 2: is going to happen in your life. So having the
43:29
Speaker 2: grace with yourself to know when you need to adjust
43:32
Speaker 2: and modify is really really important.
43:34
Speaker 1: Yeah, and being able to put those pieces where they
43:37
Speaker 1: need to go, Like you can still get them all in,
43:40
Speaker 1: but you can get them in in a different format
43:43
Speaker 1: than maybe they originally looked. Totally something happened, right, And
43:47
Speaker 1: I don't want to create this narrative either that stress
43:51
Speaker 1: is a bad thing all the time because you stress
43:53
Speaker 1: good stress. We need that and we need to engage
43:56
Speaker 1: with stress so that we can see that we can
43:59
Speaker 1: meet it, face it, move through it, right, and it's
44:03
Speaker 1: it gives us more strength on the other side of
44:07
Speaker 1: that stress. Right. But there is that level, that line
44:10
Speaker 1: of distress that you have to be aware of, like
44:14
Speaker 1: when is this changing and how are we relating to it?
44:20
Speaker 1: Like when is it crossing over? And it's becoming detrimental? Right.
44:23
Speaker 1: So it's an awareness, it's a self awareness, it's a
44:26
Speaker 1: body awareness.
44:27
Speaker 2: It's speaking of stress. Yeah, you know when we stress
44:31
Speaker 2: our bodies is when we strength train. Strength training question
44:35
Speaker 2: coming in should I be doing it? Why is it important?
44:39
Speaker 2: And how often do I need to strength train if
44:42
Speaker 2: I want to run a marathon?
44:44
Speaker 1: Yeah, yeah, I mean tissue capacity. If you look at that,
44:48
Speaker 1: it's important just for maintenance and overall health. I was
44:53
Speaker 1: recently reading a study in a journal that I get
44:57
Speaker 1: sent monthly, and they were talking about muscle cramping in
45:00
Speaker 1: marathoners and how it's often coming from muscle damage, not
45:06
Speaker 1: dehydration or electrolyte issues. Right, It's coming from this overwhelming
45:11
Speaker 1: muscle damage that's happening over the course of this endurance
45:14
Speaker 1: training the same systems over and over. So if you
45:16
Speaker 1: can utilize strength training in a way to make sure
45:18
Speaker 1: that you're you're touching on pure strength and not just
45:22
Speaker 1: endurance strength, right, building muscle fibers and just like having
45:26
Speaker 1: a really really robust body and strengthen that way, it's
45:30
Speaker 1: going to benefit you over the long run. And honestly,
45:33
Speaker 1: like getting in the gym and lifting heavy makes you
45:36
Speaker 1: feel like a badass, and like once you get in
45:38
Speaker 1: there and you get comfortable with it, or even if
45:39
Speaker 1: you're doing it at home and you like hit a
45:42
Speaker 1: really stellar like ned ball workout and you're like shit, yeah,
45:45
Speaker 1: like I'm strong and I can pick that up and
45:47
Speaker 1: like I don't know, like there's something amazing about being
45:52
Speaker 1: like empowered in that way and be like my body
45:54
Speaker 1: is strong and having that chance to interact with yourself differently.
45:58
Speaker 1: I don't know. I highly recommend it two times three
46:01
Speaker 1: times a week based on what you've been doing, and
46:06
Speaker 1: find a trainer that knows how to correlate it with
46:10
Speaker 1: with your marathon programming, because it is easy to over overdo. Again,
46:16
Speaker 1: we're talking about that total cumulative load and knowing how
46:18
Speaker 1: to put together your strength sessions kind of within your
46:22
Speaker 1: overall program.
46:25
Speaker 2: So two things to double click on. One, If someone's
46:27
Speaker 2: listening to this and they're like, Okay, this is starting
46:29
Speaker 2: to get really expensive if they're going to try to
46:32
Speaker 2: do two to three days a week of strength training
46:35
Speaker 2: at home, are we thinking like posterior chain focus? Are
46:38
Speaker 2: we thinking core? Like what should they be taking into
46:42
Speaker 2: account if they're just like trying to do this on
46:45
Speaker 2: their own at home?
46:47
Speaker 1: Yeah? Yeah, and we say it.
46:49
Speaker 2: Let me just like also disclaim this because I feel
46:51
Speaker 2: like I always have to say this, but like this
46:53
Speaker 2: is general. These are general takeaways again, Like the best
46:57
Speaker 2: thing you can do is talk to someone on one
47:01
Speaker 2: about your body. But I recognize and want to make
47:04
Speaker 2: sure that we are providing a service for someone who
47:06
Speaker 2: feels like they don't have the financial means to go
47:07
Speaker 2: about Yeah.
47:08
Speaker 1: Yeah, I mean as as a trainer coach, I would
47:13
Speaker 1: say a set of bands is going to be one
47:15
Speaker 1: of the best things that you can invest in. It's
47:18
Speaker 1: like ten dollars and get in and do like glute strengthening,
47:22
Speaker 1: do your hamstring stuff, do Achilles calf soliest, like that
47:26
Speaker 1: whole calf complex. So yeah, post her chain's huge. The
47:29
Speaker 1: hip just the hips in general, can't go wrong there.
47:33
Speaker 1: And honestly, the team that Bespoke has built out a
47:37
Speaker 1: really nice platform and they have programming that they've put
47:41
Speaker 1: together and that's like a really wonderful resource because it's
47:44
Speaker 1: all they're doing a really good job with their virtual
47:46
Speaker 1: engagement and utilization there. So they have that program kind
47:51
Speaker 1: of towards training and it's easy. You can get the
47:53
Speaker 1: app and follow along.
47:55
Speaker 2: I'll link to that in the in the show notes.
47:57
Speaker 2: I've had Dan Giordano, he's the founder of Bespoke here
48:00
Speaker 2: New York on the show before. So they have some
48:03
Speaker 2: marathon focused strength stuff that could be helpful for all
48:07
Speaker 2: of you. And again i'll link to that in the
48:09
Speaker 2: show notes. Okay, we're starting to wind down, but we
48:15
Speaker 2: need to make sure you said the word electrolytes earlier.
48:19
Speaker 2: Question that came in how often should I be hydrating
48:23
Speaker 2: during my runs? Obviously hydration bigger picture, electrolytes as well.
48:28
Speaker 2: Let's talk about why electrolytes are important and see if
48:31
Speaker 2: we can kind of give a loose answer to the
48:34
Speaker 2: hydration queue here question.
48:36
Speaker 1: Yeah, within training runs, it might look a little different
48:44
Speaker 1: race wise, especially when you get to the longer sessions
48:47
Speaker 1: forty every forty ish minutes, I like to have somebody
48:50
Speaker 1: taking things in, alternating between just water and then a
48:55
Speaker 1: carb electrolyte blend right, But anything over like that would
49:00
Speaker 1: start somewhere over like an hour and a half. And
49:02
Speaker 1: obviously you need to listen to your body and make
49:04
Speaker 1: sure that you're getting hydrated ahead of your sessions, and
49:08
Speaker 1: then within if you're feeling like you need it, especially
49:11
Speaker 1: right now in the city and probably everywhere it is
49:16
Speaker 1: very very warm, So listen to your body, stop when
49:19
Speaker 1: you need to. But my kind of typical is every
49:24
Speaker 1: forty minutes or so, every.
49:25
Speaker 2: Forty minutes or so, And you mentioned a carb electrolyte
49:28
Speaker 2: option electrolytes super important because they help your muscles fire
49:33
Speaker 2: as they are intended to. But everyone sweats differently, right,
49:37
Speaker 2: So you're saying, like, alternate between water and some sort
49:41
Speaker 2: of electrolyte mix. You learn yourself over time, and so
49:46
Speaker 2: someone person A may be a really salty sweater and
49:51
Speaker 2: person B may not be, so they may have different
49:53
Speaker 2: hydration intake needs. So again, when we were talking about
49:57
Speaker 2: testing out all of your gear, testing out nutrition just
50:01
Speaker 2: as important. We talked about here electrolytes and water, but
50:05
Speaker 2: then also something like running gels.
50:07
Speaker 1: There are so many.
50:08
Speaker 2: Options out there. How does someone even choose?
50:11
Speaker 1: Yeah, if you know that you don't do well with
50:15
Speaker 1: a certain type of like sugar blend, right, you can
50:18
Speaker 1: obviously look into making sure you're avoiding those things. If
50:22
Speaker 1: you prefer to make your own. The number of people
50:24
Speaker 1: that I've engaged with that make their own stuff, I mean,
50:27
Speaker 1: take from the ultra running community. There's people eating sweet potatoes, right,
50:32
Speaker 1: So figure out what works for you. Gel wise, it's
50:36
Speaker 1: what sits well. If you've played with it, you've got
50:40
Speaker 1: to play with it. Do you do well with caffeine?
50:42
Speaker 1: Do you not? You know? Do you like a certain
50:44
Speaker 1: flavor over another. It's just again you have to figure
50:48
Speaker 1: yourself out. And that's kind of the beauty of what
50:50
Speaker 1: MARATHONI is, like the whole thing. It's a big experiment
50:53
Speaker 1: for yourself and you get to engage with it. Like
50:56
Speaker 1: maybe one of them makes your stomach drop out and
50:58
Speaker 1: you're like, I'm never going to have that one again.
51:00
Speaker 1: That was an accident, right, not or maybe it wasn't
51:04
Speaker 1: even that it was something that you had the night
51:05
Speaker 1: before the morning of, and you kind of just kind
51:08
Speaker 1: of have to take those as they as they come.
51:13
Speaker 1: I think back to when I was in college, my
51:15
Speaker 1: freshman year, I thought it was being really good about
51:17
Speaker 1: like I'm having lunch. My mom helped me with my
51:19
Speaker 1: lunch while growing up, so I almost a little spoiled there.
51:22
Speaker 1: But I would get I would always have like a
51:24
Speaker 1: big salad at lunch, and I do and then we'd
51:26
Speaker 1: go to practice. And for the first like two weeks,
51:29
Speaker 1: I just was having stomach like gi issues, right. I
51:32
Speaker 1: couldn't figure it out, couldn't figure it out. When to
51:33
Speaker 1: the nutritius, They're like, well, a little too much fiber there, right,
51:37
Speaker 1: So you got to figure out. I know, I'm divulging
51:40
Speaker 1: away from the Jel's question. But it might not always
51:43
Speaker 1: be that that's causing some sort of gi distress. So
51:48
Speaker 1: speak to a certified nutritionist if that's it. If that's
51:51
Speaker 1: what you're looking to kind of hone in on. But yeah,
51:56
Speaker 1: you have to play with your your marathon experiment.
51:59
Speaker 2: Makes sense, makes sense? Okay, the last question here, Yeah,
52:04
Speaker 2: if you had to lean into three different important tips
52:11
Speaker 2: for first time marathonors, where do you go with that?
52:16
Speaker 2: Where do you go with that? What are your top
52:17
Speaker 2: three tips for first time marathonors?
52:20
Speaker 1: Coach show man man. Number one, know why you're doing it,
52:29
Speaker 1: because if you don't, you're going to get a few
52:31
Speaker 1: weeks in. Be like this isn't worth it, and keep
52:37
Speaker 1: that very present with yourself. Number two, log like engage
52:45
Speaker 1: with your own training. It doesn't have to be in
52:48
Speaker 1: a public platform. Just keep a little journal of like
52:52
Speaker 1: what you did, how you felt, Because some of the
52:57
Speaker 1: confidence that you'll get coming back, you will have crazy
53:01
Speaker 1: nerves before, like the night before, the week before. I've
53:05
Speaker 1: seen it happen over and over and over again, not
53:08
Speaker 1: if you're just a first timer right for everywhere. Yeah,
53:13
Speaker 1: and being able to go back through and look through
53:16
Speaker 1: those pages of strength that you've already established the things
53:19
Speaker 1: you've already accomplished, what you did do that you probably
53:22
Speaker 1: didn't think you could do, seeing that you had doubt,
53:25
Speaker 1: and then you were able to accomplish it, Like you
53:28
Speaker 1: need that. I think that that's the most important, and
53:31
Speaker 1: those things are so fun to come back to even
53:34
Speaker 1: years and years later, like whoa what, I'm here now
53:37
Speaker 1: and I started there And then I guess number three
53:42
Speaker 1: would just be keep it fresh as much as you can,
53:45
Speaker 1: like go explore a new route, always have a credit
53:49
Speaker 1: card or Apple pay on you so that you can
53:53
Speaker 1: bail if you need to if you don't feel comfortable,
53:56
Speaker 1: but explore, like find new places. Let like I still
54:01
Speaker 1: find new areas of the city that I haven't ever
54:04
Speaker 1: been to before. And it's what keeps it engaging. And
54:07
Speaker 1: if that's being with other people and like letting them
54:10
Speaker 1: direct their oute for you or jump into a run
54:13
Speaker 1: that you maybe were nervous about doing, right like I
54:16
Speaker 1: would guess that you'll be surprised by the kindness and
54:20
Speaker 1: the acceptance of the people that you're engaging with and
54:23
Speaker 1: that maybe more than half of those people feel the
54:25
Speaker 1: same way you do. So yeah, I guess those are
54:27
Speaker 1: my three.
54:28
Speaker 2: I love that, keep it fresh deep, because, like you
54:30
Speaker 2: alluded to, that's so much bigger than just the route, right,
54:34
Speaker 2: Like that kind of boils down to keep finding the
54:37
Speaker 2: fun and make the most out of this thing that
54:41
Speaker 2: is now going to take up a lot of your time.
54:44
Speaker 2: But it's taking up your time because you wanted to
54:46
Speaker 2: take up your time. So how can you enjoy that
54:49
Speaker 2: the most? Absolutely absolutely coach Rebecastow?
54:53
Speaker 1: Anything else?
54:54
Speaker 2: Any other parting words here?
54:56
Speaker 1: No, just thank you for having me. I'm glad that
54:58
Speaker 1: I was able to run over here. Ten kN you
55:01
Speaker 1: got your ten k in.
55:02
Speaker 2: I'm glad that you were able to come in. I
55:03
Speaker 2: feel like this is probably gonna result in more questions
55:07
Speaker 2: in my messages and in my inbox, and if that's
55:09
Speaker 2: the case, then we'll have to have a ring in episode.
55:12
Speaker 2: Thank you. How do the hurdlers follow along with you?
55:14
Speaker 2: How do they keep up with you and your tips
55:16
Speaker 2: and your tricks and your wisdom?
55:17
Speaker 1: Oh yeah, Rebecca stow instagram is probably the best one,
55:21
Speaker 1: but it's r E B E K no no c's
55:25
Speaker 1: no c's here.
55:26
Speaker 2: Her name will be in the in the show notes here,
55:28
Speaker 2: so if you need a spell check, we got you
55:30
Speaker 2: her handle in there as well. I'm over at Hurdle
55:33
Speaker 2: Podcast and at Emily Body another hurdle conquered. Catch you
55:38
Speaker 2: guys next time.