Haha. Yes. It’s true. That’s a huge motivation for many and fun and we should do those kinds of workouts but tactically it may be better to save them for when we’re fit enough to really crush them

@runelitecoach " fit enough💪💪

Your videos about volume and base training are very helpful.Build up volume and then speed.

Yeah those can be pretty fun. You can measure distance traveled, sure, but it's. not 1:1 equivalent of running distance, so measuring distance on an elliptical is still just an estimate. I'd go for just time on those

Good point, and it's a great way to work on your hip flexors. One of my favorite runners has an indoor bike with independant cranks, so you HAVE to pull with each leg and not rely on the opposing leg to be pushing. Great strength training for your hips in this way.

Bravo sir. You may enjoy reading the book “how not to die” an excellent book. Also, being vegan will not reduce salt in its own. Most vegans still eat processed foods. It’s about more being whole food plant based, salt oil sugar free. You can read about those in The China Study, and listen to Caldwell Esselstyn on KZbin or read his books too. Bravo again sir I admire your ability to make change in your life

Ok

You too Chris

Doesn’t seem like the best for cardio I think that if you can trampoline likely you can run. BUT it can be great for optometric training which is awesome for runners especially for middle distance stuff like 5k. Doesn’t hurt. And good for lynphasizing

@@runelitecoach i had never heard of optometric training!

You can run even at 90 provided you stay healthy. Mostly a factor of diet. I suggest reading the book “how not to age” it’ll do wonders and you can likely carry on running for many years

😆 thanks for the support of the book GNP so glad you’ve enjoyed it

Second this. I used to hate the base training phase - with all the slow runs so boring they’d make my eyes bleed. The revelation that base training is “easy” running, but “easy” doesn’t just mean “slow” is a game changer for me. Fast can be “easy”, so long as it’s kept very short. So now, instead of tracking my average pace over the week and worrying that it’s so slow in base training, I’m counting how many 8 second hill sprints and strides I do and make that the metric I care about. I don’t feel like I’m losing speed while I focus on aerobic base training, I feel like I’m gaining some comfort at very fast paces. All without building any fatigue. (Plus, I bet I haven’t sprinted since I was 18… this is just fun!) Also eager to try Igloí intervals in later phases - entirely new workout for me. Buy and read - it’s one of the best.

totally agree best book I've read, I just need to go over and over it to understand the last parts of planning and how to plan for myself, sticking in base for now and hill sprints 🏃‍♀️

I agree. His book sits on my shelf right next to Jack Daniels Running Formula. To me that is a place of honor.

I have some of my runners do that if either they 1) enjoy it and so will do lots of it, or 2) have a lower limb injury that prevents them from biking or elliptical, or 3) also care about upper body strength I enjoy rowing personally. You can go super hard and not worry about burning out your running as it’s a much different motor pattern. You can also put focusing to your legs and you’re getting a version of a squat.

absolutely. I'm about to go for a morning Ruck right now.

Love this! That it "feels" good to be strong and capable. That's really why we run anyway isn't it? And we can get that benefit through other activities too, which help our running

Glad it was helpful. WIth PF pain you maybe already are, but do some deep massage with a golf ball under your foot, you can also temporarily wear a compression calf sleeve and arch support (just be sure not to continue using it after pain is gone), you can also cut a donut hole out of the insert in your shoe (super helpful!), and stretch the soleus muscle. Good luck and recovery well @dward9007

Yes I have many videos on that topic. Start with the video I have on Carl Lewis.

Umm yes it does and no thanks I don’t feel the need to put dead body in my mouth because you think that zinc comes from animals.

By definition in how we define vo2max that is just completely untrue. It’s milliliters of oxygen PER KILOGRAM per minute. You have no idea what you’re talking about.

​@@runelitecoachYou probably don't know this. Check out some of the latest research or watch a few interviews with the Norwegian coach Olav Aleksander Bu. He clearly stated that they also thought this way, but when they tried to reduce the athletes' weight by a few kilos, the overall oxygen uptake during VO2max dropped by 25%. Referring to the training methods of the Norwegians, it's worth understanding their knowledge rather than leaving gaps and spreading misconceptions.

There’s nothing to be “open” about. VO2 max is literally measured by your body weight.

Hey, thanks for the question. I don’t think that it’s radical to not add isolated salt to our food, but it is uncommon. You should most likely wean yourself off slowly. In this video, I talk about the benefits of even reducing salt by 1 teaspoon per day. The health benefits are very large, even with a small reduction. Just be easy on yourself and make small reductions. If you wanna supplement with a salty Experience, you can add potassium chloride instead of sodium chloride. That’s one of the suggestions I given in the video as well. Ideally, eventually, you’re gonna get your daily consumption approaching 1500 mg per day. Which is far lower than most people. But you don’t need to jump down there straight away, because it will likely be uncomfortable, you have to give your taste buds time to adjust, and you have to give your aldosterone a time to regulate

@runelitecoach thanks for the anwser. What about races where I don't consume 'real' food, only gels or sugared watter (currently with salt). I do 6-10 hoir events without solid foods. Do you think in the end no additional salt is needed?

There is additional salt in the gels, drinks, supplements. So taking even more in top of that is not advised

I’m a trail runner myself. In base training you’re running subjectively easy, for both a normal run and for strides. So on the trail, you can also run subjectively easy. The main difference is that you wanna train on race specific terrain, so you should be running on Trail as often as you can, and if you’re race includes a significant elevation gain, you should also train up and down hills or mountains

So I’ve heard

Oh I did? My bad. You know how Gebrselassie has that controller hooked up to a 4k tv in his dirt hut growing up. 🙄 That said Rupp actually has said that he plays hours of video games per day between workouts

No not necessary. If it’s cold you can just make sure your palms if they’re getting hot or sweaty to cool them in the air. You want a balance between cool but not cold. So cold weather running is a find balance. In general you’ll cool yourself well in cold weather if you’re not overdressed this is why cool temps are ideal for fast times for most

You can’t eliminate vertical oscillation. By definition of how running works. But the further forward you travel with each step the less sharp the vertical displacement is. If you are vertically displacing too much (and I’m not sure a gps watch is great at measuring that, could be, but you’d want a biomechanics analysis), then you’ll naturally fix that over time by increasing volume. Your body will adapt for you. During that adaptation you’ll have increased injury risk, so you should run slowly. Easy. Stay in base training for a long time 6-9 months and work your volume up at slow paces. It will autocorrect. The only immediate thing you can do is “not jump so high” which is simple…but your body needs to learn a new pattern

@runelitecoach yeah I was thinking the same in how accurate garmin is. On faster interval runs it seems to correct itself in to the very good range. I don't look bouncy if I see myself running.

Lay it in the Line!!! Yes 🙌 bravo. Look forward to that. It juices you up. Very good. 👍🏼 and thanks for the comment on the book. So glad you enjoyed it

Welcome!

Glad you enjoyed it!

Bloated from vegetables? No that doesn’t happen unless your gut microbiome is completely messed up. Ketosis? Man, the research is insanely abundant that it’s the worst possible diet for health. Find someone who has been keto for 10+ years. That’s a hard task. Yes salt is bad I have a dedicated video on this chock full of a dozen studies on this. “We need salt” yeah so I’ve been told 100x in the comments, and in this video I said no “additional” salt. No animal on the planet eats “salt” they eat foods which contain natural salt. If I lost you I’m ok with that. But your opinions here aren’t backed by the mountains of evidence based literature. Useless fiber? Fiber is one of the most essential things for us to eat. Not my job to convince you, read some books on this topic or read the research. Check the pinned post at the top of this video

Welcome 🙏

His book is all you need. It will answer those questions and so much more.

Good question! With most of my runners I have them work up to one stride average per mile in a week (not necessarily literally one each mile, just a 1:1 ratio ins given week), and if enough time allows go to a 2:1 ratio. She has 1-2 days per week that are just easy and gets in a higher ratio (up to 2:1) the rest of the week. With my other runners I often have them do 20-30 strides in a single session, twice per week. That offloads a lot of the strides for the week and they can do less on other days. This is perfect in base training because it gives you a light workout in a day (30 strides) without burning you out. This is also what Kenosha Bekele did at the peak of his career and the year he set a marathon world record

You know it!

Glad it was helpful!

Salt is in most things people eat even in UK. Restaurants, meat, bread, anything with a barcode. Cheese is consumed heavily and is loaded with salt. Adding salt just for taste is added salt. I mean that’s why people add salt, just for taste. The US is certainly awful at this but so are all developed countries. It’s not just hyperprocessed food, it’s virtually everything - except whole plants. But London does have the highest amount of vegan establishments in the world! That’s super inspiring. Still salt though

The EU is not a country, we have very varied food culture within Europe. And I’m fairly sure the majority of them have a load of processed foods that contain high levels of added salt.

Welcome 🙏 thank you so much for your support of the channel. It’s greatly appreciated

Thanks for the support of the video. You may do well to take a zinc supplement which cuts the average cold duration by 3 days, eat raw fruit and vegetables if you have an appetite but fast if you don’t, and sleeeeeeeep a lot. Good luck at your first 5k! If it’s your first one then focus on pacing. Critically important and most go out way too fast

@@runelitecoach Thanks a ton for the response and tips, I’ll give them a try. I watched your base training video which was also super helpful, though I wished I would’ve watched it two months ago before I started training. Been struggling with serious leg fatigue that has been really hard to recover from ever since I started training because of the intense track workouts that I was running as a beginner. Hopefully the fitness I’ve built up will be enough to achieve the goal.

Noted!

Yes, you’ll need extra recovery, but how much totally depends on how you’ve trained, how difficult the course was, what your diet is like, how much you sleep. For example I have some ultra Runner) clients who run 20 to 25 miles every day, running a marathon is no big deal. But for someone who’s running 35 miles per week, a marathon might require extensive recovery, even four weeks. A general guideline maybe to take three days off, and then just very easy running at half your normal volume for two weeks after that. But that’s just a general guideline and it totally depends on you. You can help recovery quite a bit by sleeping a lot and eating high antioxidant, high nitric oxide, forming foods, such as spinach, arugula,

@runelitecoach it was my first Marathon and I peaked at 50 miles a week. I run it in 3 hours after I did a 1,5 hour half marathon 6 months before. I followed the general guidelines and eat healthy and my condition improved a lot without injuries! But I neede a lot of rest. Maybe you can make a video about what a beginner runner should do after a race, how would you define extensive recovery in depth? I love your approach!

Ninja 🥷🏻 run it is then

Good luck!