5 Ways To Improve Your Running Efficiency

[@runelitecoach]

😍UPDATE: IF YOU'RE SCROLLING TO THE COMMENTS TO TALK ABOUT SALT, READ THIS FIRST: 😍 I made a second video which fully supports the claim of not consuming additional salt - best place to start is right here 👉kzbin.info/www/bejne/pqHVdn6oacppjJosi=B0-EaycF17B6vpyD 👈 Video is full of peer reviewed evidence based research papers over a long period of time and is certainly conclusive on this. - I don't say in this video that humans don't need salt, I say that we don't need "additional" fractionalized refined salt. Big difference - No animal on the planet supplements with salt in their diet, they simply eat a species specific diet of natural raw foods which contain salt. Yes I know that some animals lick salt marshes, but that's not common, across species, or in our primates of genetic similarity. Even in those cases salt is precious and is taken in when available, but not at every meal in excess. - Salt above 1500mg/day is strongly linked with stroke, heart disease, and all cause mortality. Abundant research given in the above linked video - if you have additional questions on salt post them in this pinned thread. I won't be responding to individual new threads on this topic

[@staannoe]

“Salt is poison” is terrible advice. Severe sodium restriction can lead to hyponatremia which is potentially deadly. As a cyclist that has covered long distances (up to 560km/350miles in one ride) I have experienced the effects of this several times and it is indeed unpleasant. Having an appropriate level electrolytes are essential for the proper performance and health.

[@runelitecoach]

Not true. But I have a full salt video coming up. Stay tuned. You’ve experienced these effects because you eat too much salt in your daily diet. I’ve run 250 miles as well and 100 miles in the desert. If you want to use anecdotes. No “additional” salt taken. Key word is additional. There’s is salt in food. I invite you back

[@benjaminkretz6063]

@@runelitecoach www.ncbi.nlm.nih.gov/pmc/articles/PMC6525650/#:~:text=Most%20studies%20show%20that%20dietary,pressure%20(11%E2%80%9314).

[@michaelkhalsa]

I think it depends on your diet to start with. People who eat a lot of grain are going to be inherently dehydrated and need more salt as a result. It is because of the way grains form a stickiness or coating at a cellular level. By dropping certain foods for say 6 months, you can experience this for yourself, and you can thrive on far less fluid intake, and only a small amount of salt is taken. Not saying one is better than the other, but most people do not have experience of the different modalities, and thus too quick. If someone needs salt, they should by all means have it and would be stupid not to. But also understand the underlying modalities and the ways the body becomes far more efficient in some pathways as your diet changes.

[@kitingholger9826]

@@michaelkhalsa Our human body is somehow very tolerant to be able to deal with very special diets for a certain time, evolution made a great job. However when we speak about long term healthy diet for endurance athletes (recreational or professional) taking care of electrolytes (Especially sodium from salt and potassium , magnesium, among some other key metal ions our body needs) is key for proper muscle function. As for all in biochemical processes, the right amount is key - virtually every compound can be toxic or harmful - even water can harm when drinking huge amounts daily. My advice is to not gor for extreme type of diet, nutrition or reduce key components like salts our body needs to function properly.

[@MrTakin00]

Guess imma stop watching this video. No way he is saying sodium is toxic. Literally sweated out and needs to be replenished. Also helps hold water that you are drinking. Finally athletes have been using sodium to keep going and part of their training regime to be in taking

[@erosennin4203]

Doctor here Great advice on body composition Excess body fat translates globally to poor outcomes in near all health issues Also can slow you down in a race! Can't sugar coat this one

[@mramirez5239]

😅👏

[@GreyGriff]

Hey, great video what brand is that top and where did you get it? Thank you in advance.

[@yohhannestegegne-uu9we]

For new generation coaches.this man is the precious gift for us.

[@runelitecoach]

So glad you enjoy Yohannes. Good to see you back here

[@kabobjs]

I changed to a plant based diet 2 weeks ago. I became less protein obsessed and focused more on carbs from whole plant based sources. I count the carbs to ensure I am eating enough. I have found that I have to eat a lot. Like 3 meals plus two snacks to meet my carb goals. But, I feel like recovery is more complete. I feel better during the runs. My abdominal fat has decreased measurably, just in 2 weeks. Thank you, Andrew, for the tip.

[@runelitecoach]

Amazing! Yes, you need to eat more volume of food on a plant-based diet, because it’s relatively low calorie. Good news! Because we like to eat, don’t we?

[@tkwasik]

Jeez people - why so much hatred in the comments ?? Yes I agree Andrews running advise is fantastic !!! Yes i agree - Andrews nutrition advise is different topic - myself I do agree with some and appreciate it and incorporate in my life, however there are some advise that I strongly disagree with - and that's fine we are all adults and we do our own choices But do not understand why all those salt comments coming from - it does make perfect sense what Andrew say here. - To much salt is harmful - as to much of basically everything can be harmful.... - most people over consume salt - mostly without even realising it - salt is added to every proces (and some/most unprocessed) foods - people are literally can stop adding salt to their food and still have enough or to much of it - as from additives in proces foods we consume on daily basis And all this do not mean to stop using hydration - whatever form you use - gels, tabs, sport drinks - what ever it is - just think of reducing exes that is added to almost everything you put in your mouth in form of food

[@runelitecoach]

Well said. I have a dedicated salt video coming in 3 weeks that’s show the evidence. When it comes to nutrition most believe they’re experts but haven’t read a research study, or even know where to find them. The anger that people have in the topic of diet is quite funny. It’s in par with religion or politics. Is what it is I’m here to provide evidence based research and logic. Thanks for watching and see you on the dedicated salt video in August

[@kenyonlanders2888]

​@@runelitecoach Absolutely true. They argue with knowledge and no wisdom. They know a lot about nothing they think they are experts at. They have no experience. It's mostly all hearsay 😅

[@runelitecoach]

You’re telling me. lol. Most people think they’re experts on nutrition but if you look at the health outcomes of basically everyone they clearly haven’t mastered it. The research is abundant but most people also don’t know where to access a research article let alone read it. We hear from influencers and take it as gospel. Heck I’m an influencer so don’t take mine as gospel either but I cite the research and am working on a book that although is only 4 chapters in already, has 100 citations just for those. This’ll be a big one Thanks for the support and thanks for being a breath of fresh air of someone who has done some reading on these topics and has avoided some of the mass brainwashing. See you on the salt video…

[@kenyonlanders2888]

@@runelitecoach Well said. Experience breeds wisdom. It is sad to see how many will go after all the knowledge, have no experience, and consider themselves to be geniuses 🤷🏾‍♂️ I witness their confusion and foolishness. They are looking for answers towards their running journey, they click on your video, they watch your video based on the wisdom you share from experience, and then they argue with you 😂😂😂 It's epic. I'm just witnessing foolishness and still they will not take your advice. Knowledge truly puffs up and breeds ignorance

[@kisieloski]

I want to cut into 3:30 marathon next year so this will be a great core of my training plan. Thank you

[@ChrisMay-mw4cy]

This is a superb posting. The part first explaining adaption first rate. I recall a Russian runner Vladimir Kutz who was once described...He ran like he'd been stabbed in the heart.

[@ianwarner1429]

Fantastic! I see Run Elite has a new one … click. Thanks Andrew 🙏

[@runelitecoach]

You're welcome!

[@expatadventureturkey9324]

That key point of strides being equal to 1 per mile you run for the week I.E. 30 miles equals 30 strides. Is a “great tip” I always wondered how many strides per session. Now I know 6 mile easy run = 6 strides. Boom eye opening. 🤙🏽

[@runelitecoach]

Fantastic! Yes this is a good baseline. You can go up to two per mile later in training if you have enough time in your base training :)

[@BoatCraig]

Ive done strides as a warm up for my quicker sessions but am going to now do them after my easy and longer runs too. 1 stride per/mile is great advice. I've been vegan & whole foods plantbased where ever i can for over 8 years and can feel and see the benifit. I love that you try and touch on diet in many videos. Its a shame that part is so triggering for many people. If you look at elite edudrance athletes i think there is a higher percentage of plantbased eaters compared to the rest of us. Thanks for being honest and direct Andrew.

[@jeremiesmith7782]

I agree with all these points especially diet. I started marathoning in 2017 and after some time off from running, I has gained about 60 pounds from poor diet and sleep. From 2017-2020, I spent a lot of money on coaches and dietitians trying to get my time and weight down. After falling apart at my second marathon , I tried low Hr training for 6 months and started eating vegan 6 days out of the week, taking fish oil and b12 vitamins. (I had one day where I ate meat at one meal-lunch-middle of the day where I had plenty of time to digest before my morning runs) I went from running 4-6 miles a day sore to running 8-10 miles a day feeling amazing. My usual mileage in a year was about 1000-1200. That year I ran 3,000 with no injuries and no major bouts with sickness. ALL FROM MOSTLY A WHOLE PLANT BASED DIET. Oh and I lost 65 pounds and in a year and a half I ran my fastest time in the half marathon. A 1:31:25 in the middle of May in Florida!!

[@runelitecoach]

Nice shift there! I’m glad you saw it through for a long period of time and had outstanding results

[@reieli87]

1mile = 1 stride has been a great advice. It has become a non-negotiable after each run. Especially on my easy and recovery runs. I was happily surprised. I dare at times add 1 or 2 more strides if want too 😊

[@runelitecoach]

This is great! And it’ll serve you long-term

[@Filipp81]

I thought you don’t mix hard with easy?

[@RatelHBadger]

I've been doing my "strides" sessions on a treadmill without even thinking about it, or knowing what it was. I pick a goal "pace" (kph), set that on the treadmill and do that in 1-2km bursts, depending on how fit I am at the time. Almost like interval training but building up over the course of say a 5k distance. Say, each km I bump the speed 'kph' up a bit. So the first km is at 1/2 marathon pace, and the final km is as flat out as I can go.

[@runelitecoach]

What you’re doing is awesome! I love it mostly because it’s playful and gives you variety. I would not call it a stride. Strides are specifically very short and therefore very easy, and so you can accumulate a ton of them in a week without ever going hard. Keep doing what you’re doing, but occasionally throw in just 100 m bursts of running quick but not all out. Around mile race, and take a long recovery, as much as you need to do another one and have it feel easy

[@RatelHBadger]

@@runelitecoach so how do "Strides" and a Fartlek run differ? We used to do interval runs as conditioning for field hockey in college. We would run 4.8k but every 200m would either be flat out, or at a jog pace. We called it commando running, cos even if you were the slowest in the team, you weren't allowed to be lapped by the fastest guys, or at least, not often. And if you were one of the fast guys, you had to keep going until the slowest guy completed his last lap. So the really fit guys could do almost 5.5km sometimes.

[@torontocitizen6802]

I think that some of your ideas about diet are a little off.

[@runelitecoach]

Like what? Be specific as I have been with you

[@torontocitizen6802]

@@runelitecoach Too much water is toxic and can kill, but we don’t advise not drinking water because it is also necessary to live. The same thing is true of salt. The body needs salt even though too much is toxic. Cooked lean meats and fish provide excellent sources of protein, nutrients, and fats that are beneficial to the body. Your views just seem extreme to me by making it sound like these things should never be consumed. I’m all for moderation in all things.

[@runelitecoach]

That’s why I said in the video salt in your diet of natural foods is fine. It’s additional salt, which is the problem. It’s on the screen in the video.

[@Pingpongeditz1215]

@runelitecoach Ingebrigtsen says his go to meal is chicken pasta, Kipchoge and other Kenyans eat meat after all of their speed sessions, Josh Kerr also eats meat etc. almost all elite runners eat meat

[@runelitecoach]

Doesn’t mean they wouldn’t do better if they didn’t. They also often dope. Doesn’t mean it’s good for you. There are plenty of plant-based elite athletes, there are plenty of Raw elite athletes. But it is a sub population of a subpopulation. Most people don’t choose to eat that way, because of food, addiction, habit, tradition. It doesn’t mean it’s an optimal diet.

[@kapuzineraffe88]

All your tips Are Fine But two question. 1. addings more strides- 1 per mile also when i have quite a good amount of 200m/1km and 2km Sessions for my upcoming race? 2. Salt - iam 90% whole Food and have a good overveiw avoiding processed etc. But when i cut off Salt / Electolytes i am getting more cramps at Night

[@TheSandkastenverbot]

The aim of strides is to improve max force production (which improves neural and even energetic efficiency). If all your sprints are so long that they make your muscles burn, that won't develop force production beyond the beginner stage. If every speed session you do drives your lactate up, replace some of them with short aka strides. Eat the electrolytes you need, including salt. Your body communicates this very clearly.

[@kapuzineraffe88]

@@TheSandkastenverbot thanks. i am doing exactly ! that. for the strides - i am 3 weeks for my race and therefore i am doing speed work etc. just wanted to know if additional adding strides in my easy runs would make me even better. i know how to execute and how they should feel. this morning i did a easy 10k run and added 3 strides in the end. felt good but was enough. i want to be fresh for my intervall session and drop the hammer.

[@TheSandkastenverbot]

@@kapuzineraffe88 Sounds good👍

[@gracewhite1601]

Take magnesium powder in water before bed

[@runelitecoach]

I have a dedicated video on that coming next week. It's because you're sweating out a lot of salt, which happens when aldosterone is downregulated from....having too much salt in your diet.

[@GreaseAndGravel]

Great advice! I'm going to follow for more.

[@runelitecoach]

Welcome aboard!

[@DeeAnnaHays-h6z]

I just finished listening to your audio book. It was great! However, the appendices and the visuals for Chapter 15 (how to adjust training length when you don’t have 18 weeks) are missing from the bonuses page. Can you please help me access them?

[@fxasesor]

Sensei thanks for this concepts !

[@runelitecoach]

My pleasure! 🙇‍♂️

[@johnlovesmath]

Thats a really nice simple fence behind you, did you build it yourself. Maybe you can post a video of how you made it. Thanks.

[@runelitecoach]

I didn't build that fence. It was nice though. I did build a bamboo fence though that came out quite nice. Glad you enjoyed the video :)

[@cdhikes2906]

For something like a 20mi long run, would you suggest doing strides during the run (1/mi) or is it better to do them all at the end (so 2000m of strides to finish the run)? I've definitely neglected them in my training for my first ultra (50+mi in a few days), but I want to be able to better refine my training for next year.

[@ezeddie9747]

What was the dish blueberries strawberries and nuts. It looks fantastic

[@barrick4807]

Aquai bowl if I spelled it right

[@barrick4807]

So even for an ultra you wouldn’t recommend salt tablets cause that’s one thing everyone harps on in our community they say salt every 30-45 minutes with a gel and 500-750 ml of water per hour on top?

[@patrickmeade9977]

do you have a video explaining what strides are?

[@adrianbautista9712]

Hi, Im a huge fan of your book and it changed the way I train. I do have 2 questions that concern me. 1. How do you feel about some of the best runners in the world, like Usain Bolt or Eliud Kipchoge, having some meat as a regular part of their daily diet? I went vegan for 2 months and felt off most the time. So I went back to eating unprocessed meats cooked with no processed oils. I felt better having them comprise about 1/4 of my meal. Boiled eggs also helped. 2. How do you feel about people, like myself, who increase their salt/electrolyte intake to prevent their muscles from cramping? I'm one of those runners who consume electrolyte pills while running long distances on a hot day because I have experienced cramping and brain fog without them. I sweat a lot and I can see the copious amount of salt left on my clothes and skin once my sweat dries up. Anyway, thank you for your running advice. I always refer back to them as I train. I am currently trying to lose the last 5 pounds off my body and I have made it this far partly because of what you teach.

[@melissagrace3973]

Love how you break it down to actionable bits

[@runelitecoach]

Thank you 😊

[@lowzyyy]

What do you mean salt is poison. You literally cannot function without salt. Other than that its good video

[@mustaqimbasaruddin4686]

I think he meant additional/excess salt.. as an example Himalayan salt is good but too much of it will be bad for the body.. if the amount is adequate for our body to functions, that should be okay..

[@lowzyyy]

@@mustaqimbasaruddin4686 you just have to listen to your body. If you want to eat chips that means you need salt and you can put it on food. I use salt on long runs because my calves like to cramp soon after and usually it means i am salt deficent or dehydrated

[@runelitecoach]

Because it is poison. No animal in nature is going around eating salt. They eat food which contains the appropriate amounts of salt. We humans put salt in and on everything and have far too much of it. I mean, I prove the point by talking about drinking salt water. Clearly too much salt, even a little bit, is toxic in the body

[@runelitecoach]

It’s not true at all that if you want to eat chips, you have a low salt in your body. Salt is hyper, addictive, remember the lays potato chip commercial you can’t eat just one. No animal on the planet supplements with salt. I mean some willing urine from the ground. Ok they’re not adding salt to anything. It’s just stimulating and addicting. Craving chips is insane. It’s not food. Chips don’t exist in nature. It’s food addiction

[@kandamy1]

@@runelitecoach Incorrect on both counts- mammals will go a long way out of their way to find natural salt licks and this from the WHO website: "Sodium is an essential nutrient necessary for maintenance of plasma volume, acid base balance, transmission of nerve impulses and normal cell function." Please correct this in your video and the comment above- you are giving dangerous advice.

[@Notsponsoredbycheezits]

This is an interesting take on salt intake. What are your thoughts on LMNT supplements?

[@runelitecoach]

Thank you. I have a dedicated salt video coming up soon so stay tuned. As for any electrolyte supplement, those same electrolytes are in plants 🌱 and the plants also come with the macros that you need, the water is more absorbable and isn’t a powdered concoction packaged in plastic at a steep markup. That said heck electrolyte supplement s have their place. But I don’t take any whatsoever even during 100 and 200 mile races. I’m doing a 300 next year and don’t plan to take it there either.

[@Notsponsoredbycheezits]

@@runelitecoach that’s so enlightening! I recently tested LMNT and had a bad reaction to the high level of sodium, and I couldn’t figure out the appropriate way to portion the packets to create adequate hydration. I felt dangerously dehydrated while using this supplement. I’m eager to watch your upcoming video on salt and electrolytes! Thank you for sharing your knowledge, especially if it contradicts trends that may not necessarily apply to everyone.

[@runelitecoach]

You’re welcome. Thanks for the mindful question. It’s a good discussion to have. I have the salt video filmed now and it’ll be out shortly.

[@TheSandkastenverbot]

Emil Zatopek and Jim Ryan were both extreme examples of people who could (and would) train at high intensity for extreme volumes. Practically nobody else would have withstood their training regimen. What they display is *not good efficiency,* not even for themselves, but an example how too frequent too intense training can actually *decrease your efficiency.* They won because their fitness (and their genetics) was off the charts. That too little training at low intensities can decrease your efficiency is observed every year both by amateurs and professional athletes.

[@runelitecoach]

That’s the point. They were “not efficient” but both set world records. Because they were efficient for them. And then got better

[@tworunningbrooms]

One stride for every mile is great advice and not a way we'd thought of it before. We have both your audiobook and hard copy and your work is exceptional. Re salt, if you're running an ultra would you avoid crisps (you call them chips) due to their salt content and if so what would you take instead?

[@johnmcdonagh374]

May i ask if your thoughts on eating a plant based diet/ not eating animal products initially started from an ethical stand point or a performance stand point?

[@runelitecoach]

Started with health after reading The China Study, and Whole:rethinking the modern science of nutrition.

[@johnmcdonagh374]

@@runelitecoach very interesting. I have also been more plant based the past few years but have felt there is some benefit to animal products in moderation. I must research it more. Now that I have you actually - I have just finished reading your book and it's amazing. I have a half marathon in about 11 weeks and was wondering how much of each phase I should do. For some background I have coincidentally been doing base training for the past 6 months however I have only added strides and sprints in the past few weeks. I have been running for several years and had run a few half marathons before up until may 2023 when I tore my meniscus. (PB 1.24)I have been doing weight training since then and started conditioning running back in January. I would say my actual base training (minus the strides sprints, add a few intervals) started back in March. I feel like I could do 5 weeks of support and then 6 weeks of specific training from now but would be interested to get your input.

[@donspradley6912]

Damn you were on fire… that’s until the salt comments… I personally notice a performance increase with salt vs without

[@runelitecoach]

Is Salt Actually BAD For Runners? kzbin.info/www/bejne/pqHVdn6oacppjJo

[@yair0404]

Salt is very much needed for longer runs..

[@runelitecoach]

Only because you have high salt in your diet. It paralyzes your arteries by hurting your endothelial cells. It’s not productive or healthy. I have a huge salt video coming in the next weeks. Stay tuned

[@gracewhite1601]

I like coconut water

[@pioneer7777777]

I would say for stride length for beginners they should not be a full 100 meters. I tried that in a recent run and it really wore me out and made me hurt. I think they should be like 15 seconds to start which is more like 50 meters at my pace of strides.

[@runelitecoach]

You’re going too fast then. 100 m strides are not 100m sprints

[@boryahL]

Thank you Andrew! What about electrolytes? After a long run in the heat and humidity i usually take good amount of electrolytes with high sodium.

[@runelitecoach]

And you need it, because likely your diet is high and salt, as it is with most everybody. Of course you need electrolytes, but where are these minerals found? They found in plants. Have a super high requirement for salt, because they eat a lot of salt. It down regulates their hormone called aldosterone, unless they reduce dietary salt intake, they’re gonna retain a high for salt. It’s not healthy, it’s because their body is regulated with sodium due to high presence in their diet. There are lots of species of animals on this planet, who travel very long distances, and none of them take electrolyte supplements.

[@boryahL]

@@runelitecoach Thanks for replying. I am vegan, but not raw. I eat plenty of fruits but I doubt if I cover the sodium and electrolytes requirements for hot humid summers. should I stop with the LMNT then? Love your book!

[@runelitecoach]

You probably do cover your electrolyte needs. I am mostly raw and an ultra Runner). I’ve run 200 mile races without taking any additional electrolytes. I’ve run a 100 mile race in the desert and didn’t take any additional electrolytes, just what was in the food I was eating, thank you for being vegan, it’s one of the best things you can do for your health. To the degree to which you can incorporate living foods, meaning that they’re uncooked and raw, will continue to give you improvements. Thanks for watching and for your mindful comment, I appreciate you.

[@boryahL]

@@runelitecoach Thanks for the advice! And your book is the best thing I did for my running.

[@runelitecoach]

Amazing! Thank you and glad you enjoyed. Please leave an Amazon review if you feel inspired to

[@RyanMcClelland-xl9bd]

Okay, I have a question that may have been covered as I am new to your channel. Most of my time running is on mountain trails. In fact if there is a paved section I walk it most of the time. How does one factor in vertical in relation to quantifying an outing. I find most metrics are tracked by km’s/miles. Generally my outings are 400-2000+ metres. While I don’t really have any “training” plan at all. How do I formulate one that includes vertical in the metric in order to maintain benefits and not get worn out. Possibly I make no sense. Thanks. Have a great day. -flyry

[@mramirez5239]

Calorie density and quality over deficiency!

[@runelitecoach]

Yup! 👍🏼 well said. Plants are low in calories high in enzymes water fiber and the correct balance of macros, not to mention all of your micros. Booya

[@tasoskotaras2738]

I got the amount of strides required. Fine. But I couldn't figure out how much of "runs at race pace" is supposed to do. Is it all of the training session (i.e. no "easy runs" at all?) Is it during interval training?

[@sappybb]

I guess you never experienced low blood pressure before or dehydrated. When I am not running, Sometimes I did not take enough my salt, I experience headache and blackouts which caused by low blood pressure. My lower number goes below 60. You can't call salt poison. It's one of the essentials for survival. My middle school kids know that. In the days I run, I take additional amount of salt to compensate the salt I lost in sweat. And it is quite amount. In summer, you just sweat a lot on running. The early part of the video was great, inspiring. but the later part, I would recommend to re-do. You view is limited.

[@runelitecoach]

I can call it poison because it is. “Excess salt” as it says in the video. Salt does not lead to hydration. Natural salts (with an s. Not just sodium chloride) IN your food leads to hydration. Most everyone has far too much salt. 98% of humans have an excess of salt and the health consequences which result. I have a salt video coming in two weeks stay tuned. That is if you choose to expand your view. Be well

[@patrickvanderwal6324]

I don't understand the forefoot/heel strike comments. It has been shown in research that heel striking is not worse. In fact, only 3% of elite marathon runners have a forefoot strike. What matters is over or under stride.

[@runelitecoach]

I have an entire video breakdown on this. It’s not about where you strike but about where you weight your foot. And most runners especially novice weight their foot on their heel

[@yssj04]

Valid points! Quick question? If they recommend electrolytes with high sodium content during the long run, how is salt NaCl going to hurt? I’m not understanding.

[@runelitecoach]

I’ve replied to a few comments on this already, so I’ll keep it short here. So is of course necessary for a muscular contraction, but all the salt you need is found in foods, Whole Foods. Virtually everybody has a massive excess of dietary salt, this excess causes a down regulation of the hormone aldosterone, and so they need to continue having salt, because they’re peeing it out all the time. If they simply reduced dietary salt, they would up regulate this hormone, hold onto the necessary, salt and wouldn’t require nearly as much dietary intake. No animal on the planet supplements with salt. Except humans.

[@AvinashSingh-sp4qv]

Running sub 4 minute 1500m according to you sir what's the milege in a week plz reply

[@runelitecoach]

There’s not a straightforward entrance of that. Mileage is not what determines performance otherwise the fastest 1500 m runners would be ultra runners. It’s about specificity.

[@tylerhill40]

Cheers

[@runelitecoach]

Cheers

[@riotcelestian4587]

Ninja run is most efficient way im,the body wait or nothing can affect efficiency of ninja run ,if you run normaly.

[@runelitecoach]

Ninja 🥷🏻 run it is then

[@barrick4807]

I’m new to running what do you mean by stride?

[@sanghamitramohapatra4825]

Found this on Google - Strides are a type of speed training that consists of 20- to 30-second bursts of running at race pace or faster.

[@fecardona]

First time I hear that someone would reduce the salt from seawater, to add to food. WTH, where is this going on… In any case, a good coach from the NYRR club advised that the saltstick salt pills are key to reduce loss of sodium from sweat and dehydration. Dosage is controlled of course, during the race.

[@runelitecoach]

People eat sea salt all the time. Just because you didn’t extract it yourself doesn’t mean you’re not eating the salt that someone else made. Like in all of your food And taking salt sticks is not beneficial to your health. I have a full salt video coming in about 3 weeks. Stay tuned

[@jonasbrooks5025]

So does poor running efficiency lead to injuries? I've been running incredibly slow like you want and have gotten multiple leg muscle injuries... is that because I'm inefficient at running super slow?

[@runelitecoach]

If you’re running more slowly, your injury risk should be reduced. I don’t know enough about you as a runner to say what the causes, it could be biome mechanics, it’s likely nutrition and sleep.

[@markthomasson5077]

Not slow enough! Actually try run / walk / run

[@runelitecoach]

Yes that’s totally fine. If you can’t yet handle a certain mileage without getting hurt, either reduce the mileage, or better yet just slow it way down. You can always increase the pace later on, but unlock your ability to handle the volume first. There’s no shame in walking or hiking, it’s good for you.

[@matt_matt_matt6775]

What is hyponatremia?

[@madmuzzad]

In developing our base are we aiming to run at a percentage of target race pace or are we simply running easy (RPE scale) - with strides - through this phase?

[@runelitecoach]

Simply running easy, which means both running slowly, and doing strides, but keep the strides short so that they remain easy. Focus on building up volume in these two areas, that’s what base training really is. After you’ve built the prerequisite mileage and neuromuscular development, you can add in pace Work, but now you can add it in in a meaningful volume without peaking too soon.

[@abhishek8977]

Your running advice is really good, but unfortunately cannot agree to your diet advice.

[@runelitecoach]

Ok 👍🏼 I mean you could say why if you like.

[@chrisbrownskin1994]

@@runelitecoach😊😅😅😅😅

[@Brandieleecooking]

I love ferreting out about health and wellness and creating new ways to live a healthy lifestyle. If anyone is interested I have a channel on how to cook healthy meals ❤️

[@SuccessSeeker79]

Good video. But many superior coaches say salt potassium, and magnesium are all needed, especially if you’re a runner and you sweat a lot I have taken your advice then extremely low on sodium and had major cramps and even doctors have said depending on if somebody’s sweat rate you do need sodium in your cells to prevent dehydration and cramping so some of your information is a little bit off

[@runelitecoach]

Nope. Sorry. The research is abundantly clear in this. Just because a “superior coach” says to eat a refined powdered salt doesn’t mean it’s a good idea. Here’s a boatload of the evidence for you Unlock Your Performance: Is Salt Hurting Your Running? | Discover Essential Nutrition For Athletes kzbin.info/www/bejne/pqHVdn6oacppjJo

[@karoldrapski764]

Pretty good piece of advice. But I've got one question. Isn't there a threat that too high intake of fiber, raw fruit etc will lead you to some intestinal problems? It's ok to clean your gut generally but on a race day the urge to clean your bowels may be devastating to your performance. Is there a way to train the body to keep bowels light but without feeling a kind of diarrhea?

[@runelitecoach]

No not at all. Fiber is the most lacking part of the western diet by far. We are designed to eat raw plants loaded with fiber. Americans get upward of 30% of all of their calories from oil in their food (which has zero fiber) and is pure fat. And too much animal products (which have zero fiber as well). Fiber is essential. We should have a clean gut and it’s only a “cleanse” if you have poor gut health. We should be clean inside. If you are getting diarrhea from fruits and vegetables it means your gut mucroniome and transit time are off from lack of fiber in your diet and mucoid plaque. Animals in nature don’t have much diarrhea, and they all eat a fully raw diet

[@nicholasmiller835]

"The difference between poison and medicine is the dose."

[@runelitecoach]

Yup. And doses above what’s naturally provided in our food is poison

[@nicholasmiller835]

@@runelitecoach That's an oversimplification isn't it? What if no meats/seafood are consumed then you are salt deficient. There are many plants/grains that humans eat on a daily basis that that are poisonous or toxic naturally. I'm genuinely curious and look forward to new content elaborating on the topic.

[@runelitecoach]

Thanks for the reply, the video on salt is now published, and you can view it on the channel. It isn’t true that if you don’t eat meat or fish that you’ll be salt deficient. That’s not true at all. But instead of talking about it here in the comments, I went into it deeply on the recent video.

[@nicholasmiller835]

@runelitecoach Thanks for the follow up. I have watched the new video once already. Looking forward to viewing again and commenting in the near future. Good video BTW just a lot to unpack 😆

[@Junker_1]

Uh Salt is not toxic at all it is even essential. Why do you think endurance runners need electrolytes? Salt is not nearly as harmful as you say.

[@runelitecoach]

It sure is. Excess dietary salt is the prime driver of ill health in Americans. The research is abundant on this. You heard me say “no salt” which is inaccurate. I said “no additional salt” which is very accurate. There is adequate salt in foods. How could it be any other way? No animal on the planet supplements with electrolytes. They just eat food…without any added salt If you think salt “isn’t toxic at all” you must be a superhero and those who have ever been lost at sea should have just drank that sea water

[@Junker_1]

@@runelitecoach The science is all over the place here for a long time now. Additional salt is not harmful at all. Moderation will always be key and it depends on the health of the person and what they personally need. I think it is quite silly to come up with the sea water analogy. Any substance taken in excess will harm the body. And it is quite harmful you advocate against electrolytes. They can literally save lives and can also be very important in running and I feel like you should know that already if you love science.

[@runelitecoach]

Dude. It’s so harmful. I’m writing the chapter of my next book now on salt and have 40 citations of the research clearly showing massive detriment from even a quarter teaspoon of salt. You havent read the research. It is highly detrimental to the endothelial cells. Even 30 mins after having salt You’re right “any substance in excess will harm the body” and adding exogenous salt IS excess

[@Junker_1]

@@runelitecoach You do what you want with your body but it would be wise to not use your platform to take such extreme standpoints. Salt is not harmful in the right amounts and for the right circumstances and for the right persons. Don't you find it weird that they give salt solution in so many instances in the hospital? I guess they want to get rid of their patients. Electrolytes and hydration are very helpful when you are doing (extreme) endurance running. I have no clue why you are trying to discuss such a simple thing. It is seriously disappointing. Even calling me dude is childish. I have no clue why you are willing to take such an extreme position. But good to know your stance. That way it is easier to separate good from bad content. I wish you good luck. Oh and 40 citations mean little without the right context or method.

[@runelitecoach]

Just watch the upcoming video it’ll answer all your questions. Again I didn’t say “no salt” I said “no additional salt”. And your comment about citations not being meaningful is poppycock. If they’re evidence based research what else do you suggest we look at? Of course it’s in context bro. Honestly you’re mistaken here. Through little fault of your own. Most people are. But I digress this energy is out in to writing the article for you where you’re welcome to look at all of the sources.

[@winklertribe5268]

I agree with other comments that the diet advice is not quite accurate. Your nervous system operates via sodium/potassium pump system. You need some salt in your diet.

[@runelitecoach]

Not sure how many comments need to be replied in this. It says even in the video “additional” salt. Of course you need salt. But 98% of Americans get 3x the amount of salt they need. Dedicated salt video coming up next already filmed. No “additional” salt.

[@carina9629]

I would like some clarification on the ideal running diet. I understand getting rid of junk food, but I don't see how one could reach peak performance on a raw vegan diet. I understand eating low fat (as in lean meat, no dairy products) and high carbs (clean, whole carbs), and of course fruits and vegetables. But what about lean meat?

[@runelitecoach]

Check out Michael Arnstein channel the fruitarian. Raw vegan and crushing it with running. Myself too. All my PRs are set after going highly raw. I personally can run 200 miles in one go raw. Got a 300 coming up. Many examples out there. Most people never even attempt raw. And fair enough it takes transitioning and I don’t recommend people jump in to it. There’s a lot of detox to go through first

[@brucemandate2397]

You probably have little problem with raw. Here's my reasoning: In Tom Parker's iconic "Once A Runner," the coach told the protagonist, Quenton Cassidy, to not ruin the benefit from his hard workout by eating trashy pizza. To this Quenton replied, "If the fire is hot enough, anything will burn!" Who needs pancreatic enzymes when you're running 200 & 300 milers? An out and back on the Appalachian Trail sounds like a walk in the park for you. Lol

[@brucemandate2397]

Love your triarchic training recommendations in Run Elite. I believe in both 1)long to short & 2) short to long, depending on race distance goals, which drive intensity AND endurance requirements. I've observed much success with both systems, although younger runners specializing in speed tend to do extremely well at longer distances if they choose to commit to longer distance training later in their running.

[@runelitecoach]

If you’re running a lot and burning a lot of calories, sure you could eat a lot of calories, but it doesn’t mean that doing so wouldn’t promote inflammation, heart, disease, stroke, and the top 10 killers in the western world. Health is not equal to calories. And once a Runner) is also such a fantastic book, thanks for that quote.

[@heather6264]

Raw vegan here 👋 can’t cope with any salt in my diet, it’s grim

[@runelitecoach]

Yay! Welcome to the channel. There are few of us raw vegans and happy to connect

[@Marathon5151]

I’m not raw vegan, but don’t like added in my home-made meals. It’s crazy how much salt they keep adding to processed foods. My kids asked about Takis and when it saw it was 400+ mg of sodium per serving, it was a hard no.

[@runelitecoach]

Yup. You just protected their endothelial cells and heart health. Nice job

[@MohamedMahmoud-ey9tj]

You said a stride per mile, I still don't get what is a stride

[@runelitecoach]

Here you go Just How Effective are Strides to Make You Faster? kzbin.info/www/bejne/nnzKhquurJt0Y9E

[@pseudoty]

What about those of us that take creatinine daily for our weight training that causes increase in lean body mass not fat stores?

[@runelitecoach]

I have a huge video coming on creatine. Have the article written for the next run elite nutrition book already. In short you do add lean tissue but you also retain water weight. I mean whatever if you have goals to power lift as well it’s fine. If you’re doing very hard REPEATED intervals it can help too. But for your actual race it’s not beneficial

[@nielsv2025]

@@runelitecoach I'm looking forward to that video.

[@runelitecoach]

Yup! I have the chapter written for the run elite nutrition book slated for 2025 now. It’ll be available as a magazine leading up o that too. But there will be a video here as well

[@jdfortune1656]

I appreciate the running advice but the dietary has some holes. I’ll stick around and hear you out but the claim that salt is bad because if you drink sea water you get sick is a logical fallacy. A liter of sea water has like 35+ grams of salt. So obviously that’s way too much. It’s not the same as saying 2 grams of salt is poison. And it varies. If you’re eating a ton of plants and getting a high carbs your kidneys are going to recycle more sodium on top of what you’re getting from the fruits and vegetables, etc… most people have too much sodium because they eat a lot of processed foods with added sodium chloride. That doesn’t seem to be evidence that salt is bad either, but that processed foods are bad and they have a lot of sodium. Having said that, If you’re actually running 300 miles in one go without taking any electrolytes, it’s worth consideration, but I don’t think that’s convincing enough to make a generalized statement. You could be a genetic anomaly who’s hyper sensitive to salt, compounded by the sodium you get from your vegan diet and high carb intake causing kidneys to recirculate sodium and other minerals.

[@runelitecoach]

I just posted an entire video on salt. Go watch that

[@HarryPlopper420]

Sodium (salt) is in electrolytes

[@runelitecoach]

Ok. What’s the point? Salt is also in your food. And no extra is necessary

[@adamh9962]

in a race electrolytes maintain electrical neutrality in nerves and muscles, this is why people have electrolytes and/or separate salt pills to reduce the chances/effects of cramps. in a long term diet for someone who doesn't exercise it can increase your blood volume/pressure and strains your kidneys to filter it and in the broad scheme of "health" it is worse. but recommend intake is 500-1000mg of sodium you lose a lot of salt when you sweat (500-600mg sodium/hour of running, ultra runners often test the saltiness of their sweat to fine tune it) so if you run for 3+ hours you might require more than normally advisable (2000mg sodium) in a day i think if you really feel like eating something salty, you probably are sodium deficient and probably should eat it. it's not good running economy to have a muscle cramp.

[@runelitecoach]

But the muscle cramps are caused by high dietary intake of salt. You could take salt, and that’s a good idea in the actual moment, but the long-term approaches to reduce dietary salt in general, then you won’t cramp later on. I’ve run a 100 mile race in the desert and didn’t take any additional assault aside from what was in my food.

[@dna1238]

Don't agree ,you tend to lose form when you run fast imo 🤷

[@runelitecoach]

And if you want to run fast in your race, best to get efficient at it

[@Joe_Bandit]

Your advice on food and salt are a bit extreme (ly bad)

[@runelitecoach]

If it’s extreme to prevent heart disease, ok I’m extreme

[@jeremyburns9151]

Salt is poison? You are wrong. Buh bye.

[@runelitecoach]

See ya 👋 I have a dedicated video on salt which will clarify further. But since you’re gone guess you won’t see it

[@glenwoodlanding]

All good. But you lost me at what your “quality” of diet is. Raw vegetables and fiber????? Why get all bloated from vegetables which are poor bioavailability of vitamins and minerals and fill your gut with indigestible useless fiber? - eating a high fat low carb diet ( animal products) will vastly reduce your body fat and put you in ketosis which will make you efficient at using your body fat for energy. Also salt “bad” ? We need salt. Especially if we’re eating just Whole Foods like meat. Reducing processed foods will reduce salt in diet but we do need a good supply especially very active people.

[@runelitecoach]

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

[@txfree7877]

Your vegan is showing

[@runelitecoach]

Big and out there yup 👍🏼

[@IRaistlinMajere]

Yeah... idk if i can trust these videos anymore with the terrible diet stuff at the end. You seemed knowledgeable and it all just went down hill. Its been studied that some people are more heavy salt sweaters and absolutely those people need more salt in their diet. Salt is an essential part in getting water through the body and abosorbing it, most people dont need salt and would probably benefit for a higher potassium and magnesium electrolyte though. And eating meat has proven time and time again to be the most bioavailable source of protein for the body. Think about why creatine is such a popular supplement in lifting. Its proven to make your body recover better and build muscle. Where do you get creatine naturally? Meat. Carnitine? Meat. DHA/EPA? Mostly meat. Carnosine, iron... are these essential? No but its indisputable that these things are what humans thrive on.

[@runelitecoach]

People who sweat heavy salt do so because of excess salt consumption. I have an in depth salt video coming it’s filmed just in editing now Everything you’re saying has been addressed in the comments already. And just to be frank you’re not understanding. But I get it. It’s a tough subject. Stay tuned. I made a video with about 30 research papers in the topic. You’re wrong about creatine too. Just fact. I have that video done too.

[@IRaistlinMajere]

@runelitecoach I don't believe so, and look forward to seeing the videos. I hope studies are cited because the benefits of creatine as well recorded across multiple studies and different populations. You also didn't really address EPA/DHA anywhere which are most bioavailable in fish and other meats. Or carnosine/carnitine which are also both proven to have significant health benefits across multiple different studies and populations. All of which are found in meat and no where in a plant based diet. But hey! Whatever works for you, personally I thrive on an animal based diet after experimenting with almost everything.

[@runelitecoach]

Yup. 30 citations for that one. Stay tuned