6 Worst Pieces of Running Advice - Don't Be Duped

[@sameolguy1710]

I was with him until he said you can get protein from bananas. WHAT????

[@runelitecoach]

Of course you can. All the protein you need from plants. How do you think gorillas, elephants, etc got so big? They eat only plants. In fact the largest most muscular animals on the planet are all herbivores.

[@runelitecoach]

The highest protein foods are beans and greens. So if you really want lots of protein, still being plant based is the way to go.

[@sameolguy1710]

If you are on a plant based diet, bananas aren’t the best source of protein is all I’m saying. No fruit is. Mostly carbohydrates in the form of fructose. I just found “bananas” funny. That’s all. Besides that, keep up the good work.👍🏾

[@runelitecoach]

Bananas are a great source of protein. Any fruit or veg is. In fact two Decembers ago in my group we did a 30 bananas a day challenge. Nothing else. On day 7 I ran a 12 hour race, broke the course record and won. The guy who got second behind me was also a high carb plant based eater on mostly fruit. Check out Michael Arnstein on KZbin who runs 30+ miles per day, wins big races, is super fast and eats only raw plants. It’s funny that we can imagine chimpanzees eating bananas and thriving, we’re almost genetically identical, but don’t believe we could eat fruit and thrive.

[@runelitecoach]

Read the comment below. Bananas are a source of all the protein you need. As is any fruit or veg. I say “beans “ in order to debunk the belief of “if I need tons of protein then I need meat” because if you really need tons of protein (and we don’t) then you should have beans and greens.

[@carridg]

I enjoy this channel. Such an energetic and positive communicator. I'm a 58 year old runner and after a lifetime of tight hamstrings and calves I've lost the cushioning on the soles of my forefeet between my bones and my skin. I have to wear cushioned shoes. Despite this I don't think I could become a heal striker even if I wanted to.

[@runelitecoach]

And I enjoy having you in the audience. Thanks for your support. You may do well with higher cushioned zero drop shoes. Such as the Altra Paradigm.

[@dimitar297]

Speaking as a woman with heavy cleavage, the worst advice I got was when my running partner Shannon suggested I try running without my special sports bra.

[@runelitecoach]

Lol. Ok maybe I’ll add that one to a future video.

[@justanoldfashionedrunner605]

stumbled over this older video of you, and it really made me feel good. So much nonsense gets told in the running channels these days, but all the points you made are great, and for me as an old geezer make me feel like home, and not like an alien in a new world. Thanks a lot

[@paxtonpatey5670]

My slowest race in college was after taking a caffeine pill as well. It was also a warm day outside.

[@runelitecoach]

I know exactly what you mean.

[@DBos77]

I agree with the first 4. #5 is more for beginner runners. Experienced runners can still land mid foot. That’s why shoes had to be regulated with all the records falling. But #6 is just another raw vegan trying to push his diet on others. Total nonsense

[@michaelforbes4069]

Fact. When I heard “there’s never a reason to let dairy pass your lips” I knew that was subjective advice.

[@certified_boogeyman]

Yeah The whole "cows get all their protein from grass 🤤" argument is so elementary Cows also have 4 stomachs and vomit their food back up into their mouth to chew again and redigest... Go outside and try to eat a stomach-full of grass and see how long it takes you to throw it all up in your toilet... My cat does it all the time 😂 We're not built like cows, our stomachs produce hydrochloric acid which is specifically for digesting meat Edit: aside from that great video 👍🏾

[@Scott_22]

Heel striking gets an unwarranted bad rep. 75% of elite runners are heel strikers without issues. Cushioned shoes are a no brainier imo. Chocolate milk and dairy ESSENTIAL 😬

[@peterwilkins7013]

75% of elite runners are heel strikers? Where did you get this from?

[@runelitecoach]

Not only is milk nonessential, it’s awful for your health. There are so many comments on this video of people trying to debunk the milk thing, then I’m making a dedicated dairy video in the upcoming month. Stay tuned for that, because I’m gonna put this to rest.

[@THEUPSTAIRS100]

I have been running 40 years and not one time i have ever heard "put time in the bank" only the opposite and i have heard the opposite thousands of times. So purely anecdotal but several thousand times to zero, may be enough to develop a hypothesis.

[@luckyspurs]

Ran a negative split 10km today oddly. Getting better at them.

[@CaptainBrash]

I've started training negative splits on the 5k and it feels really good, especially when you fall over at the end and know you've given it your absolute all! My fastest ever 10k had my second fastest 5k in the second half and then even my fastest mile on the final mile. I picked my pace up so much that some of the people I passed cheered me on. :) It was a gradual ascent first half and a gradual descent second half so it was the first race I went in with an actual gameplan.

[@runelitecoach]

Nice job getting the negative splits in your 5K. I have a video on pacing called the 2% rule that you might very much enjoy, it’s how negative splits or positive splits can be used to get your best time by using this rule. Your story about getting a really fast 5K in a 10K is not uncommon at all! It’s funny how that works but a lot of Runners experience that. Even Billy Mills at the 1964 Olympics he ran a one minute PR in the 5K during his Olympic 10 K. Quite incredible. Keep it up and thanks for your support of the channel.

[@CaptainBrash]

@@runelitecoach that's very interesting! I guess 10k is short enough you can push yourself but still really engage your fast twitch for some hard kicks. I'll check that video out thanks, I'm a bit flaky with training at the moment because myself and my partner are stuck in the house with a toddler and very new baby and I'm working full time but I'm just trying to have some goals and keeping my legs moving a bit so I'm not back to square 1 when I'm back at it.

[@simontaylor2525]

The nutrition bit at the end undermined all that came before. Your five bananas have around 5g of protein!

[@runelitecoach]

Yum yum. And I recover well still. All the protein you need. How on earth does a gorilla build all that muscle on only plants?! In fact all of the largest most muscular animals are plant eaters.

[@simontaylor2525]

@@runelitecoach because they spend all day eating those plants

[@fiddlincara]

Miso broth is my go-to recovery beverage!

[@garybrown9719]

How do I recover from heel pain haven't ran sence before Christmas

[@runelitecoach]

Can’t answer that without much more information Gary.

[@ej2906]

I guess it probably depends on the person but I have never had problems with caffeine and I actually ran my fastest mile with it. I understand that it might not be for everyone but I think it can benefit performance for since people. Also I have had problems with milk in the past and I try to avoid it if possible. I don’t think it is good for recovery, but to say that it is bad altogether and that you should never drink it seems a bit extreme. This was a great video and I don’t mean to criticize it, but these were just a few things I noticed that I didn’t necessarily agree with.

[@runelitecoach]

If it's not hot, the caffeine isn't the end of the world. But it does paralyze your arteries which will impede recovery. Search for "Caldwell Esselstyn" and "caffeine" for more breakdown on that. With dairy - it's slow acting. It's not like if you drink milk it'll impede performance instantly to a high degree. But over time, it sure will. It's not extreme to say that we shouldn't drink the secretion of another mamal, when we're past our weening age when we can't digest milk...and then to pasteurize it so it doesn't get rancid. This is not a healthy practice. The research is clear on this and has been for decades. It's quite extreme to do these activities. Think about it. We're the only animal on the planet who has milk of another species We're the only animal who drinks milk past infancy. We're the only animal who cooks our food (milk is cooked - which denatures enzymes in it) Thanks for your feedback :) and welcome to the channel.

[@ianwarner1429]

I don’t agree with the milk bit. Cold grass fed milk is refreshing and I like it 😋 Great VLOG and lots of bad advice out there.

[@nicolamurphy5296]

That's the caso-morphin talking

[@seancaceres619]

Slow is smooth, smooth is fast. I wear high cushioned shoes, as I'm training for an ultra and I always land mid foot (biomechanically, my running style will not allow me to land on my heel unless I force myself to) And I've been drinking milk and chocolate milk all of my life. And how would the "blood and pus" escape the pasteurization process as Dr. Louis Pasteur intended? I think if you wish to stay off an animal based diet you have a point, but I think you are over reaching with the milk attack. There is a point when humans consume too much information and allow their knowledge to become indifferent or apathetic to idiosyncrasies and contra indications, heavily persuaded by public opinion. And one last thing, 25-35% of humans, if they live long enough, will die of a cancer related illness.

[@runelitecoach]

Thanks for the mindful response. I'll be that your biomechanics will allow you to land midfoot. The issue with most runners is that they are strong, but not "powerful" . So they can't land midfoot at high speeds because it would require that they be on the ground for a shorter time....and therefore they'd have to have MORE. POWER to accomplish it. So they heel strike, in order to have more time on the ground to produce force. So the issue is that of power. It can be improved with plyometrics...and time. But also if you were to go run barefoot on the road, you'd likely switch to a midfoot strike, simply because landing on your heel would hurt. The cushion in the shoe just makes it so you don't hurt...so you can continue. it. _____ on milk____pasteurizing just heats up the substance. So the blood and puss get boiled, that's for sure...but they're still in there. It's called "somatic cell count" (aka "puss") and the FDA allows it to be in there. Sounds gross to me...and certainly not food.

[@Sodiumfreeriding]

chocolate milk will make me dehydrated due to the blasting of the porcelain, counter intuitive lol

[@justinnevins107]

Yup!

[@runelitecoach]

funny...and true. Agree, stay away from milk

[@Sodiumfreeriding]

@@runelitecoach yeah I can’t do it.

[@joshuasmith1215]

Prayers for your toilet.

[@GotDamBoi]

I disagree with the high cushion shoe point. Just because you wear a maximalist shoe doesn't necessarily mean that you heel strike. A lot of amateur runners probably do, but look at good marathoners that run in high stack height shoes. They don't heel strike

[@runelitecoach]

Sure there are differences with people. But most runners aren’t “elite” the vast majority of runners will heel strike when fatigued and in high cushion shoes. It’s not that high cushion is bad for you but it allows you to have poor mechanics when a lower stack height shoe is harder to get away with it.

[@konradponiewierski7907]

Generally. Good advice. Still learning and self educating.

[@runelitecoach]

Thanks

[@neilrobins4253]

Loving the channel. I think Caffeine is a real personal thing, I just thrive on it in a marathon, agree waste of time for anything less than 30k. Other people it makes them slower. It is known to help lower the perception of effort and improve efficiency of glycogen intake from gels but agree also avoid if it's hot!

[@sandrofabres]

Mith 2. In the book Science of the Marathon, by Billat&Edwards, chapter 3 and 4 promote this strategy to run a better marathon. But only for 2 first kilometers.

[@runelitecoach]

Super cool!

[@daz1332]

I don’t think you can “run on ice”.

[@runelitecoach]

I you have good running form, you totally can! kzbin.info/www/bejne/iZDTf5VmZr6iiaM

[@somkitthompson9559]

Thank you for another great and informative video. I learned a lot about caffeine just now…and I absolutely agree, plant base is the best⭐️

[@runelitecoach]

Yes yes to both. I recently learned of some cool research on caffeine for autophagy that has some positives but still those positives can be achieved with mushrooms and tempeh and still eliminate the downside of the caffeine in coffee. Another video coming on that in 2-3 weeks

[@annahunt6578]

The caffeine inhibiting cooling thing... wow.

[@casanjt8515]

Splashing water on face

[@annahunt6578]

@@casanjt8515 and holding cool conducting things.

[@runelitecoach]

Exactly!

[@wking8]

You know how you can spot someone that went to Dartmouth? Don't worry, they will tell you. 😉 Good stuff, though

[@runelitecoach]

Lol :) Just interned there. Went to college 30 miles south of there.

[@korethoe262]

I heard milk is a great way to get hydrated, but I've had some of the worst runs after drinking milk. I like eggs for lunch, but I understand dairy has its drawbacks and might be harmful. Sometimes I just crave milk. Espresso? Maybe it's pyscho-cymatic (?) and after work I like some espresso to tell my body we must exercise. I'm in SEAsia, and it's 90+ plus (feels like 100) every day, every day. I'm sure the espresso isn't doing me any favors when I'm running, BUT I feel like if I don't get some "kick" I won't run (or bike) at all. I'll try do drink less coffee before my runs, and less chocolate milk after. Back in the 80's when our XC team won our 4th title in a row, our coach had us running about 20 hours a week and our shoes were garbage. Zero thought on nutrition, except spagetti with tons of sauce which likely made it really fatty. I'm sort of glad I knew nothing back then. lol. Let me check to see if you have a video on the best sugars to eat pre-workout. Bananas after, sure. Before a 45 minute run in 100 degree weather?

[@runelitecoach]

You're self-aware and honest. Thank you. yes milk contains quesomorphine. Literally morphine! To keep baby cows coming back for more and more. So it can be addictive for sure. Milk is definitely not as hydrating as juice from fruit. I can understand that you crave it though. But yes that's psychologic. I mean, what does a milk craving feel like? Do you feel better after having milk? That's a withdrawl symptom from an addiction. Food addiction is very tough and exists with all foods that aren't raw. The espresso does give you a kick, for sure! But that's just a blocking of adenosine in the brain. It's not really giving you energy, it's just blocking fatigue. So yeah it'll help you, but additional sleep, probably will as well. You could also jump in ice water and get the same adrenaline (even more actually) than caffeine will give you and you'll get that awesome kick. Before a hot run, the best fuel would be fresh pressed fruit juice (non pasteurized). It has the perfect ratio of glucose to fructose, it's hydrating, and full of enzymes. Has all the electrolytes you could need as well. Check out the KZbin channel @thefruitarian. This guy is a very good runner and eats ONLY raw fruit. His accomplishments are outstanding. Thanks for the awesome response and very good questions. I'm happy to help out here in the comments. Be well :)

[@davidebossini740]

Thanks for the great video and advice! I had not idea about the caffeine and chocolate milk.

[@runelitecoach]

You're welcome. There will be additional videos coming on caffeine. I get so many questions on it in the comments and in my email, that I'm doing a dedicated video on that for you in two weeks.

[@davidebossini740]

@@runelitecoach That's great!! Thanks a lot! I appreciate it

[@nathanjohnston003]

We get unpasteurized dairy and that makes a huge difference for digestion and no hormones or antibiotics or blood or pus because these are free range Cows. This kind of dairy may actually be good for you

[@runelitecoach]

Much better for sure! Still saturated fat, cholesterol, casein. Not healthful. But heck if you’re going to have dairy, go raw for sure.

[@nicolamurphy5296]

Great advice. Didn't know that about caffeine 😮

[@runelitecoach]

Thanks. We now have two full length video just on caffeine! As I got so many questions about it after this video. Here’s the first one kzbin.info/www/bejne/r2HLlXRpjM1_rcksi=OuPHO401Oj5bBpWa

[@ryanmiskin8925]

Regarding high cushion shoes, I have two types that I like to wear that are "cushioned" in different ways. 1) Nike Zoom Fly 5, it's a high stack shoe, but definitely firmer than the likes of other high stack shoes. I run really efficiently in them, for whatever reason, and the km's just go by really easily. 2) NB FuelCell Rebel V2 and V3, which is what I usually race 5-10k in...they're not high stack but they are very soft, which really helps absorb impact forces for me. I have a very flat foot so maybe my needs are different, I tried about 20 different pairs of shoes before landing on these two.

[@matt_matt_matt6775]

Chocolate milk sounds like a terrible recovery drink 🤢

[@runelitecoach]

Yup. Awful

[@ddogworld4]

I agree that you shouldnt be pushing off with your toe. The force you apply isn't perpindicular to the ground though, you are using friction. If the force you applied were perpendicular to the ground you wouldnt be able to acclerate or decelerate, only jump straight up.

[@runelitecoach]

The force is perpendicular to the ground. You’re only using friction on hills or with imperfect footstrike. This is why a runner can run on ice. You move forward by falling on a pendulum because your foot is in contact with the ground. You don’t use horizontal force to run.

[@kristoferhokr9036]

Can you make a video on achilles tendonitis? I am doing single leg calf raises on a step with 40lbs, and good form - it doesn't hurt at all, only the running movement seems to hurt it. I tried to stay consistent at 30mpw, but then tried backing down to 10mpw, and now I'm back at 20mpw and while it's a little better, is still hurting me on my runs. Single leg hops seem to hurt it too (or any plyometric loading) but maybe that would be the better way to heal it since calf raises are getting to insane weights? Should I just full on take time off and go hiking instead for awhile? Do all runners have a little achilles tightness and I should just live with it?

[@runelitecoach]

Good question. I can make a video on that, but it may take a while, as we have our next several planned out currently. I'm going to start doing LIVE Q&As on KZbin starting next week, so you should come to those and I'll answer your achilles questions live. Yes most runners Do have pains like that, but NO it's not necessary. if this has become chronic, then you want to break the inflammation cycle, and change your diet. Diet is the prime driver of chronic inflammation. Try running slower. Much more slowly. Very very slow. But just do it for a long time. It'll be good for you potentially to get in the miles, pain free. It's better than running at your normal pace and hurting. You want to do FUNCTIONAL exercise to get it better. So calf raises are good, but first make sure you're strengthing the SOLEUS muscle as well, so do a bent-leg calf raise. Then do the maximum amount of pain-free activity. Be it running fast, running slow, or walking. Keep it moving to avoid build up of scar tissue. Then you can do therapies such as dry needling, and massage. These will likely help a lot, being that the two calf muscles are quite large.

[@Guyinhisvan]

A full grown gorilla needs to eat up to 45 lbs of vegetation or 200+ bananas per day. I, on the other hand, have to have a job.

[@runelitecoach]

Ok then. Guess it’s pizza and beer! Have fun!

[@Guyinhisvan]

@@runelitecoach I eat a variety of lean meats, plants, and grain. The raw vegan stuff is just where you lose me. No disrespect intended.

[@LeoShoSilva]

How about deciding youre only going to do 6 hrs max a week at specific intensities and your mileage increases when you get faster at same intensity,is this dangerous?

[@runelitecoach]

If you keep the proportions the same it makes some sense. But better to omit the middle of the pace running in base training in exchange for more easy runs and more strides. Otherwise you’re just stacking on more and more…and more. Not a periodized approach

[@calamityoblivion301]

With the 10% thing, I've been trying to do it just as coming back from my 4-5 week post-tib injury starting off with around 22mi working up to 36 mi/week (long run going from 5.4 to 9) before track in March. I decided to take it more seriously after (the reason I got the injury in November) running 13 miles (although I'm sure that doesn't sound too much for you) and then a 10 mile race the next week to impress a cute girl on our cross country team, me tending to be a very stubborn runner when it comes to too much intensity. I was just wondering if I should continue with the 10% or try to add more/less because of what you said in this video and considering the whole coming back from an injury thing?

[@runelitecoach]

The 10% rule is valid but only for a few weeks. Or if you’re coming back from an injury, your injury is doing quite well, and your simply getting back to where you were, then it’s valid as well, but when you want to increase to a new level, I suggest either a slower ramp up, or a 10% increase, but hold it for a while, and then add strikes instead. But of course, it comes down to your history of training, what you’ve worked on in the past, and what your goals are

[@toddboucher3302]

The shoes are amazing. I was at a running store. I was having pain on the inside of my knee and leg and I was running in Clifton‘s and go to the running store. He said I didn’t have enough mobility and strength in my legs to run in cushion shoes so he told me I had to get it to something lower and he gave me all these exercises to get out the strength and my real problem oh and then he told me he says people won’t realize it but you need more strength and more stability and more mobility and everything the running high cushion shoes or now I can run in anything and the 10% roll is funny because I got burned on that too I was at 55 miles a week so I’m thinking if I want to get up to 70 or higher you know but I got it went too quick read video thank you

[@runelitecoach]

Nice job on building up your strength and going back to the basics with building up your feet. You did a good thing for yourself. And thank you for your support on the channel.

[@AdventureswithWillem]

Milk! I agree

[@runelitecoach]

Good. 👍🏼 yucky 🤢

[@Dirtydreamer2023]

I find all the information useful but the last point. I understand your point of view towards veganism, however it is not accurate.

[@runelitecoach]

It is. But if you’d like to make a specific point that can be addressed I’d be happy to converse

[@LenkaSaratoga]

💚👍 Cudos for anti-dairy shtick I subscribed

[@runelitecoach]

Awesome! Happy to have you with us Lenka

[@Leonidas-eu9bb]

#1 is Not Bad advice. It's just not smart to force this motion. It must happen automatic. Running is all about horizontal force! More horizontal force = faster horizontal speed! This is physics and 100% correct.

[@runelitecoach]

No. Running is NOT about horizontal force. The force is 100% vertical. Running is a vertical jump while falling forward. That’s why you can run on ice with proper form. That’s why jumping feels a lot like running. In order to turn a jump in to a run you simple lean (fall) forward. It IS physics. But you’ve got your physics backwards. Here is an explanation kzbin.info/www/bejne/eXTbmmydotqsfbMsi=FMTLdK_jZyb7yQHP

[@Leonidas-eu9bb]

Yes.. That's why my car is so fast. It's because it jumps up and down with it's forward lean... That's why the airplane is so fast. It's because it jumps up and down with it'S forward lean.. While those exmples are not living creature. It ilustrates that ONLY horizontal forces lead the horizontal motion! The skateboarder don't push straight down to get faster. He pushes/swings the limb back (horizontal) when hitting the ground! This isn't that hard to find out on your own. Even for a child! you really should think before next time. @@runelitecoach

[@runelitecoach]

Your car has continuous contact with the ground and rolls on a wheel. 🛞 You on the other hand jump from foot to foot and are airborne most of the time. If it were all horizontal force, why do your feet leave the ground? Why is there a vertical oscillation? You do not have a jet pack on your back. And even a plane must create VERTICAL lift in order to stay up. Otherwise it quite quickly falls. Your statement is wrong. Just open your mind for a second. You are not a car. And you have such confidence in saying something that is factually wrong.

[@thenayancat8802]

I appreciate that you've had bad experience with caffeine, but the research literature overwhelmingly supports its use as a performance enhancing drug for both sprint and endurance running, as well as weightlifting and basically any physical sport.

[@runelitecoach]

Sort of. But not really the research also shows that when it’s hot it impedes dissipation of body heat and worsens performance. Underslept people may feel better having caffeine. But sleep is the answer, not caffeine. Most of my viewers here are long distance runners and heat dissipation is so important.

[@gracewhite1601]

Sorry but I love love fresh organic milk with protein…you lost me there….and cocoa is high in oxalates, depletes minerals, electrolytes

[@runelitecoach]

OK. Loving something doesn’t mean that it’s productive for your health long-term people love pepperoni, pizza and beer as well in beer is high in water! The most essential input that we have in our diet. Doesn’t mean that beer is healthy I mean do what you want, I’m not here to tell you what to do, but, I’m not going to that dairy milk is healthy

[@justinnevins107]

Marathon runner here 1. I don't push off with my toes 2. Totally agree. Started last marathon too fast ("but it feels too easy") and ran first half 5 minutes faster than plan... sure enough, second half was 10 minutes slower than plan. We have race plans for a reason people! Lol 3. I take gels with caffine during races, and havent really noticed any issues... yet. 4. I generally like to start out training milage around 50-55 miles a week (so maybe a rapid jump from recovery milage to training milage) and get up to 70-75 within 4 weeks and then stay there until taper. 5. When I FIRST started running, I went with high cushion shoes because i thought I had "bad knees", then I would just mess up my IT bands. Then I thought I needed stability shoes (which i used for many years). Then I learned how to run properly (I think, haha) and ditched the stability shoes and do easys in Pegs and race or do long runs in high stack alphaflys (probably dont need them for long runs, but i love running in them and it gets me used to the shoes i use to race in). I think if you run right, high cushion is OK and probably beneficial, but if you dont "run right" they can encourage bad form and injury (like my early IT band issues). So I totally agree on this one. 6. I dont really "drink" milk or dairy much, but i love me some maltodextrin (corn) and whey protein (which does come from milk) recovery after a long run (at about a 4:1 ratio). Liquid milk tends to make me feel not so good after drinking it, not sure why.

[@runelitecoach]

Great job pacing, and having an efficient stride. - The caffeine thing is most noticeable if it's hot, and with your rate of recovery. The first because of the impedance of being able to regulate local muscular temperature. The second because of impeded blood flow due to paralyzed arteries after consuming caffeine or oil. There's great research on this you can find if you search for Caldwell Esselstyn reporting on the research done in Italy on this. EXCELLENT job with shifting from high cushion shoes to lower cushion. The cushion does NOT protect your knees. .... landing on the midfoot protects your knees...and high cushion shoes encourage a heel strike....kind of the opposite of what will actually help with impact. I suggest switching from whey protein to plant protein. The truth is that you would do even better to just omit the protein powder and replace it with a whole plant (like an extra banana or two). But the research on whey are staggering. Check out the book "The China Study" - whey contains concentrated caseine (milk protein) which is a potent carcinogen. Not good for you at all, for sure.

[@justinnevins107]

​@runelitecoach Thanks. I need to email you. We should talk. I'm actually considering some coaching services and I'm really looking forward to your book. You have a lot of interesting takes on things. I REALLY learned my lesson on race pacing on my last race. Was planning for 10 min. under BQ time, like a SOLID "Do NOT go faster than race plan, no matter how good you feel at the start!" And sure enough, the gun goes off and all that went out the window. Still managed a BQ with 5 minute cushion, but last 3 miles I was dead. Ended up falling at the finish and cracked 2 ribs (ouch!) So a very painful lesson I won't soon forget. I've read The China Study... OK, I've read "about" the China Study and find the subject interesting. I've also read some of the criticisms of the study and some of that makes interesting points as well... so I'm kind of still in the process of figuring out what works best for me. I have tried some plant based proteins but have not found them tolerable. I get the issues with whey but I really like the stuff I'm using and figure 14g is probably not TOO bad. But I'll look I to this more... thanks. Oh and due to a banana allergy, I can't eat bananas (like the runner super food!). I'm open to dropping the caffine. But it's sort of been a "ain't broke, don't fix it" or "go with what you trained with" kind of thing and I haven't "noticed" any I'll effects from caffine gels. But that doesn't mean I couldn't do BETTER without it. I'm always up for trying/studying new methods and ideas to tweak my running to a higher level. Which is why I really like your content.

[@robintaylor1466]

Spot on about dairy 👊💚

[@runelitecoach]

Thanks :)

[@chrisdane2465]

Nope not for me just turned off

[@roymcnabb1750]

Fear mongering the chocolate milk lessens your credibility. Many runners use chocolate milk and the overwhelming majority don’t have issues.

[@runelitecoach]

The overwhelming majority die of preventable disease. The top killers in the western world are preventable or reversible with dietary changes. So I wouldn’t say that the overwhelming majority don’t have issues. The overwhelming majority are overweight, not living up to their full potential, injuries, have all sort ls of health issues, are on medications, etc

[@ThePoitivient]

Ah man, I loved your advice until the craziness with the mill part!

[@runelitecoach]

Haha. The comments say that a lot. Oh well. It’s the truth

[@runelitecoach]

Would you like to contribute a good reason why milk is a good recovery food? I’m sure we can debunk it. But give it a try if you like :)

[@ThePoitivient]

@@runelitecoach I believe you said choco milk is a good recovery drink yourself. My argument is the fact you say no one should drink milk. I would put the burden on you if you make a wild claim like that and almost all randomized control studies prove you wrong. I believe that problem comes from drinking TOO MUCH full fat milk because of the sat fat, but nothing has been proven.

[@chadadams1127]

More often than not the information in your “running” instructional videos is largely very accurate imho. Although the fact that you speak in such absolutes is troubling and sometimes very inaccurate. For every scientific study you show about vegetarian/vegan diet being good, I can show you one that says it’s bad. A person can not get the same nutritional values eating what animals eat. Milk and dairy is not bad for you. Although some people may have an underlying condition that makes it so. A human being can not get the same nutritional benefits from plant based proteins as it can from animal protein. I enjoy your content on running but couldn’t disagree more about nutrition…

[@runelitecoach]

Thanks for your response. Respectfully disagree. The science and research is abundant on this and well known. And I’m pretty sure that I haven’t shown vegetarian diets being beneficial as they’re often not. In fact all cause mortality is often higher in vegetarians as they often eat much more dairy (basically liquid meat). Vegan too. Vegans have the same all cause mortality. The exceptions is vegans who also don’t eat oil. Now we’re talking. This population is the ONLY large population on the planet with a BMI at the recommended levels. I.e. on average all other diets (on average) lead a population to being overweight. You’re welcome to share strides that show plant based eating is bad. And I’ll likely be able to show you a study funded by the animal agriculture industries. Thanks for the reply. Happy to talk more in this. Or give resources. I stand behind a plant based diet for sure. And the research does too.

[@marcusszavaleta]

Negative split here. Still hurts to see people pass me in the beginning but ehhh

[@runelitecoach]

Haha I hear you on that. That’s why I say running a negative split takes “humility” Great job

[@MrPhibib]

Hey, wondering if you could answer this. If I need to do my sessions in the morning, say around 6:30am, how would you fuel them? If I eat too soon I’d get stomach issues but don’t want to get up at 4am for it. Any ideas?

[@centimetress]

u don't really need to purposely wake up early to fuel (maybe a banana or some biscuits/ snacks) if your run is easy effort or less than 10kms. But hydration is a must. U just need to wake up earlier for the harder sessions like long run or threshold (must). That is just my opinion (bcs i want the extra sleep time🙂).

[@runelitecoach]

well said

[@runelitecoach]

You don't need to fuel before a morning run. You're fueled still from the days before. Just run fasted. If you must have something, then fruit juice is best. Easy to digest hydrating, full of electrolytes...and won't weigh you down. Then just eat after. If it's a peak race, over 90 mins in duration, then yeah, get up early and eat. But otherwise, you'll do well to just eat after

[@justinnevins107]

Yup, I drink 8 oz of Orange Juice for "1st breakfast" before an early morning run. I know "but all that sugar!!", yeah, I need the fast acting sugars to get me started on the run and the hydration to replace what I lost overnight. 2nd breakfast - begal, and an egg. Elevensies - ugali or grits (yeah corn meal!)

[@sub9ironman]

time in the bank is EXACTLY how the 2024 male boston marathon won the race 😂

[@runelitecoach]

When you get to 2:0x we can talk. Time in the bank is not a good idea. But you can only lead a horse to water…

[@Sodiumfreeriding]

i didn't know about the caffeine, but the 10 percent rule knocked me out fast. I am now listening to my legs and seeing where that takes me

[@runelitecoach]

The caffeine thing goes deep. Too much to type in the comments here (you can see the reply I made above for a bit more) but caffeine impedes artery dilation. Not good if you want to perform and recover. But sure most people will FEEL much better having caffeine because 1) they are under-slept, and 2) they are caffeine addicts and feel BAD when NOT having caffeine. But the caffeine is not enhancing performance. The ONLY research that i've read on caffeine improving endurance comes from it's ability to shift metabolism towards fat, slightly. But the prices are too big to get any small benefit. In short, most people think it enhances performance...because it does for them...because they're tired and addicted. But if their diets were improved, and they slept adequately, it would inhibit performance. For those reasons, i don't reccomend it.

[@Sodiumfreeriding]

@@runelitecoach I have been waking up at 5am for these houston summer runs and no caffeine needed, just running on pure motivation to get this down!

[@noosphericaltarzan]

That's a cool post-run drink. I usually just get coconut water. I might try this instead.

[@runelitecoach]

Coconut water is good too, especially if it's straight from the coconut (otherwise it's pasteurized). But any raw plants, juiced, blended, or eaten, are going to be the best recovery drink. I often do watermelon juice, fruit and veg juice, and for more calories I do the smoothie in the video here pretty often, and anything else that I like. The point is that it's made from high water content, raw, fruits for the most part. Try it. You'll love it.

[@hansdampf4120]

Almost upvoted and subscribed but then you went full vegan quack. Milk is very healthy. I drink up to 2 litres a day plus other dairy products like cheese and am lean, strong and healthy in my late 40s. Thanks cows 😘🐄

[@runelitecoach]

Ok

[@futurezeus]

Re dairy, quality matters. Most store bought "milk" is shit. Homogenization spoils the casein, pasturization alters the macronutrients quality and destroys probiotics. Good dairy is one of the best things you can consume. If you want to research, theres a great chapter in Kate Deering's How to Heal Your Metabolism.

[@runelitecoach]

I would agree that there are different qualities of milk. But they’re all detrimental to your health. This is definitively known. I have a video coming out exclusively on dairy and upcoming weeks so stay tuned. Thanks for the recommendation on the book, I recommend reading Michael Gregor, how not to age. or any of his three books. There are hundreds of research papers showing definitively the multitude of downsides of consuming dairy. Although there are some upsides, the ups are pretty general, and can be achieved in eating other foods. They don’t have such a downside. Too much to get into on a comment thread here but that’s why will be a video coming. I’m sure it will be a heated lead debated video, but that’s OK. I’m going to present the peer reviewed evidence spaced research.

[@futurezeus]

@@runelitecoach no worries, i dont want to get into a comment thing either, but if you want to look like michael gregor when your his age then go for it. People do benefit going plant-based after eating garbage meat and dairy, but they would also do better to go back to higher quality meat and Dairy. The meat from a cow that ate pesticide and pufa grains its whole life will be very different from the meat of a cow that ate organic grass its whole life. Best of luck to you and i look forward to the vid

[@tomkeithcordero9463]

​@@runelitecoachhave you released your dairy video?

[@bennyboyx]

Run positive split until your in shape to negative split

[@runelitecoach]

That’s not good advice to anyone who is trying to run the best time that they’re capable of in a given race

[@Caleb_Fruscello]

How do I build endurance faster I feel stuck

[@runelitecoach]

That’s quite a broad question. I put my life work in to my book which tells you exactly how to do that. But it’s a bit longer than a KZbin comment. You can get a copy here www.amazon.com/dp/B0CFCZF65L

[@Caleb_Fruscello]

@@runelitecoach it’s a little too expensive for me right now, but I’ll try to save up

[@runelitecoach]

Get the kindle. Half price. Get the audio. That’s free with a trial subscription to Audible. If you can’t afford free, no one can help you.