Tawnee Prazak Gibson Podcast Image

Tawnee Prazak Gibson

Tawnee Prazak Gibson is a holistic health and endurance sports coach, triathlete, multisport athlete, writer, speaker and the host and owner of Endurance Planet Podcast.
Recent episodes featuring Tawnee Prazak Gibson
ATC 290: A Pain in the Heel, Books on Strength Training, Raising Your Heart Rate, Vegetarian MAF, and more!
Episode of
Endurance Planet
Intro: Fitness, by Brock’s account, is broken into three categories: Movement: general motion plus mobility (think squatting to pick things up and reaching up to grab things from higher places, like what our ancestors did with foraging) Exercise: invented to fill the holes in our movement patterns Training: what we do in order to reach specific fitness goals, such as running a marathon or deadlifting your body weight. This is above and beyond basic health, maybe even taking away from your health in the long term but it brings you joy and is worth it. Nathan asks: I have had heel pain since the end of January. At first, I thought it was a Plantar issue which technically I probably have a slight case of but I had someone look at it and he said I for sure have Infacalcaneal Bursitis. The fellow who examined me said: “If you do have P.F., it’s an atypical type (inflamed only near the attachment at the calcaneus). You definitely have infracalcaneal bursitis. Your short calf and hip external rotator muscles can cause calf pain, though (through a sort of mis/overuse of the intrinsic muscles of the foot).” And then prescribed ice, calf raises, heel drops, and glute stretches. The only change I can think of is the beginning of January I was charging some hills at night with a headlamp for 3 weeks straight with some trail running friends and I typically stand most of the day at work also. I remember Brock you saying you have been dealing with plantar and I feel like mine is not getting better. So I was wondering if either of you has suggestions. I have tried to stay off of it as much as possible. The past 2 months I forced myself to take a break. I am getting antsy but want to get healthy. I have been mashing my calves, doing heel drops and calf raises. I am mainly a runner. Marathon distance. Greg White and I wanted to do CIM this December but I haven’t really done anything all year because I haven’t wanted to make it worse. I also trail run typically. I walk in Vivo Barefoot and run in Altra and have been for a while. So I have just been hiking and keeping things mellow for now. The coaches say: This injury is caused by impact; it’s a form of bruising and inflammation. Brock suggests getting an ultrasound done to see if there’s a bursa there. If it is, you can get it drained and that will drastically speed up the healing process. The diagnosis your practitioner gave you is very contradictory. Get a second opinion. Walking in the minimalist shoes isn’t helping you right now. Get a shoe with arch support and heel drop for extra cushioning white you heal. Lucho used the Superfeet green orthotic when he was healing his plantar fasciitis. Take a look at this video Brock’s friend Brad Kearns made https://youtu.be/RRDC8erSNqw which explains why you need to hold the stretches longer than you think. Also, watch this one from Brock https://youtu.be/sNKR-8kiPRM that shows some of the techniques I used to help my heel pain. Lucho notes that dynamic stretching is important before a workout, whereas static stretching should not be done before a workout, but it does help in the long term. Michael asks: On the last episode, you had a question from a triathlete on strength training who’d mentioned that neither Pftzinger nor Maffetone offers much advice on strength training. I’ve been using Daniels for my marathon training for years, and the chapter on supplemental training in the Daniels’ Running Formula book is pretty sparse, as well. You referred him to Dave Scott, Joe Friel, or Mark Allen as good sources for triathlon training. This has me wondering – in your opinion, who has the book on strength training for the marathon? Still loving the show after all these years, thank you so much for what you do. The coaches say: Strength training is very personal. It’s hard to give a one size fits all. There’s no such thing a strength training protocol that’s “for” the marathon. A squat is just as good for a runner as it is for a football player. You could say that a marathoner doesn’t need to do bench press. But that’s obvious. Anything for hamstring, calf, quad, hips, lower abdominal is helpful for you. Going outside your range of motion for running movement might not be helpful. Consider doing a half squat rather than a full squat. Still, doing full ROM strengthens your whole system and makes you a more resilient athlete. Lucho suggests a lot of plyometrics, hopping drills, and hills, not using barbells. You can never go wrong strengthening your hips. Seven Way Hips is excellent. Hamstring eccentric motions are also important. Don’t forget your feet! Brock’s article on how to take your weaknesses and make them strong. Check out Kelly Starrett’s book Ready to Run. Find a general strength training routine that’s not too severe or advanced, especially if you don’t have a background in lifting. These more technical movements are not necessarily better! Bill asks: As a follow up to the MAF question at the end of Ask the Coaches episode 280. I am 58 years old and in great shape. I try to keep my heart rate at around 120 on easy days (MAF) (trail runner so some variance on hills, etc.) After listening to your answers on the show I think maybe I am one of those that need to train with a lower MAF heart rate. I went back and looked thru my data on quite a few 5K races were sprinting at the end of the 5K my max heart rate ever is 162 with most of the races being mid 150’s. My average heart rate for the 5K would rarely be more than 145. My resting heart rate is 46. Is 120 too high for a MAF type of scenario? This could possibly explain the lack of improvement at times? I was just chalking it up to being an old guy (LOL). If you don’t want to answer another MAF question on the show just an email answer would be great. (I know those MAF questions can be repetitive) The coaches say: 25 beats under your 5k HR isn’t bad. Is it right? We don’t know. Heart rate isn’t the only measure of fitness or progression. If you are racing 5k, you also need to work on the top end, not just aerobic base (MAF). You need to practice redlining more to really know how hard you can go.
Brie Wieselman: Functional Healing For Endometriosis – The Role of Diet, Hormones, Gut Health and More
Episode of
Endurance Planet
Sponsor: Check PerfectAmino by BodyHealth, an athlete’s secret weapon featuring eight essential amino acids in the exact ratios needed to ensure proper protein synthesis in the body. PerfectAmino has been tested and approved for in-competition athletes and professional sports; and all of us over at EP have used in in our athletic careers. BodyHealth also offers Perfect Calm, a new well-formulated magnesium powder supplement to round out an athlete’s needs in particular getting good sleep and stress management. And did you know that BodyHealth also offers well-formulated natural vitamins and supplements to meet your other needs including their Body Detox, Healthy Sleep Ultra, Intestinal Cleanse, weight loss aids, and more. Plus, PerfectAmino now comes in a sugar-free powder form that’s great for those who don’t like pills and/or want something tasty to mix in your workout drink! We’re joined by Brie Wieselman, a functional medicine practitioner from Santa Cruz, CA, who runs a successful online clinic with other clinicians serving patients all over the world. Brie specializes in gut health, hormones, and female health. Today she is taking a dive into the topic of endometriosis and adenomyosis, with tools on how to functionally approach healing and relief from these conditions. For more about Brie’s services and inquiring about hiring her, click here. And, as mentioned in the introduction, if you’re curious about Brie’s experience with gestational diabetes, you can read more on her blog here. Brie joined us on EP back in 2016, on a show you can listen to titled, Foundations of Functional Medicine and Applications to Reach Optimization. Allison asks: I am an avid listener to EP and I would love to hear Coach Tawnee and her co-host talk about Endometriosis and it’s lesser known, but similar affliction, Adenomyosis (I have both!!! Ahhh!!). For those of us in training, this can mean extreme pain from the time of ovulation through the actual week of our periods. I have to schedule races around my period because I bleed so much and am in so much pain the first few days, Racing during this time would be out of the question. Constipation and bloating during non-period weeks are also symptoms of Endometriosis and can really impact training. The only treatment my healthcare/traditional OBGYN has suggested are synthetic hormones, which do NOT work for me, an IUD (no way!), and surgery. What research I’ve done on my own points to using food limitations -I don’t eat dairy or soy to avoid excess estrogen – or other natural remedies such as castor oil and heat or ACV to help balance estrogen and improve motility in the gut. What other ideas do you have for us women who are in training to help with Endometriosis and Adenomyosis? It feels like a full time job trying to manage it and train at the same time. Notes from Tawnee and Brie’s Conversation: Endometriosis 101: tissue grows outside the uterus and causes pain, especially during a woman’s period, but also possibly during ovulation and sex. 1/10 women likely have endometriosis, but not everyone has symptoms. Severity of symptoms doesn’t necessarily correspond to severity of overgrowth of tissues. Having more than four drinks a week can increase your risk for endometriosis. This condition be caused by HPA axis dysfunction, genetics, and environmental toxins that act as endocrine disruptors (eat organic, filter your water, and avoid BPAs in containers). Over-training can definitely put you at risk! Adenomyosis 101: tissue invades the wall of the uterus. More common to show up in women in their 40s and 50s. Besides causing pain and heavy periods, it might also cause trouble with urination. Conventional treatment Using hormones to stop reproductive cycle as a means of stopping the pain cause by endometriosis. Laparoscopic surgery can be helpful for progressed endometriosis, especially in reversing infertility. Hysterectomy is the most extreme surgery to remove the uterus entirely. Functional medicine’s approach Endometriosis corresponds with autoimmune diseases (often caused by estrogen dominance and low progesterone) and inflammation. Huge tie-in with gut microbiome and vaginal microbiome The gut microbiome plays a big role in regulation female hormones (“estrobiome”). Dysbiosis can cause higher estrogen levels, which then cause autoimmunity. Most women who have endometriosis also have SIBO. Bri’s Protocol First involves clearing out the bad stuff (microbes and parasites) and then boosting the good stuff in your gut. The goal is for you to be pooping regularly and being able to handle fiber. Regulating blood sugar Losing body fat, if appropriate. Finding the appropriate diet: high vegetable keto or paleo. Check out Ketotarian Note: low carb works better in postmenopausal women; if you have HPA axis dysfunction it might be better to get those things under control first before going very low carb. Eliminating dairy and soy can be helpful Potentially helpful supplements (Brie is not giving doses on the podcast; you should definitely consult with a functional medicine practitioner and see if these are right for you) Melatonin Progesterone cream Probiotics (Jarrow’s Fem Dophilus) Cal-D-Glucarate N-Acetyl Cysteine (Pure Encapsylation or Thorne brand) Brie sees major improvements in her clients in about 3 months. It’s very possible for women to be symptom-free or at least totally manage their symptoms!
ATC 289: Sinking Legs During The Swim, Training For An Ironman On A Mountain Bike, Training For A 50K When You Don’t Have Trail Access Or Time and More!
Episode of
Endurance Planet
Sponsor: This episode is brought to you by Generation UCAN Superstarch, the fat-burning fuel of choice for endurance athletes and health enthusiasts. Have you seen UCAN’s brand-new look? Their new packaging is sleek and sophisticated, still with the same great SuperStarch you’ve come to know and love for steady, long-lasting energy with no spikes and no crash. EP fans get 15% off UCAN, shop now. You can also use the code “enduranceplanet19” if you’re shopping at generationucan.com for that same 15% discount.   “Danny” asks: 1. So I wanna do a full Ironman in 2020.I’ve done 47 marathons so running endurance isn’t an issue. It’s the other two disciplines I can swim all day with a swim bouy, but the second I get rid of it in attempt to kick, my legs fall in the water as if I am bent at a 90 degree angle. So I need to work on kicking. I can only get in the pool twice a week. Should I spend  most 2019 doing kicking drills on both days or drills one day and swim with the bouy the other? 2. Next I HATE road riding. Bores the Eff out of me. I do like mountain biking. Can I get away with doing most of my miles on a MTB and ride long every 3-4 weeks in 2019 to get ready for 2020?  Once again I can only ride twice a week and maybe a 3rd day every couple of weeks if lucky. How would you schedule MTB rides twice a week to help get to the needed miles to adequately train for an Ironman? Thanks guys. Keep up the great work! The coaches say: Do both kicking and drills, both days. It’s never either/or with these. Normal protocol: warm up/swim full set/kick set/swim full set/cool down. Aim for 100-200m kicking in warmup, 300m kicking drills during main swim, and at least another 100-200m kicking in cool down. Two main drills: Kick on side progression (body balance drill) Kick face down (hands at side or in front of you) Feet should be splashing Kick on one side Incorporate switches Vertical kicking (flutter kick; knees locked; small and fast) Using some type of light buoyancy thing can help Kick to deep end (50m); vertical kick for 1 minute; kick back to wall (50m) Many runners struggle with kicking on the swim; it’s a prevalent problem, but super important to correct, because kicking balances your energy on the swim. You can’t burn out in the first leg of the race because of a deficient kick! Worst case scenario: a wet suite is like a a full body pool buoy… You want to fix your kick, but you can always rely on the wet suite assistance. 2K of drills is harder than 4K of regular swimming. Drills will kick your butt and get you feet! Lucho does the majority of his riding on a road bike on dirt (set up your bike accordingly). If you hate road riding, then just mountain bike! It’s worth it to sacrifice training log numbers for your happiness. Are there ways you can amp yourself up to road ride? Focus on what you like about it. One benefit of the road: you can be very precise on your intervals because there aren’t a lot of variables (whereas on the mountain bike you let the terrain dictate your intensity). It’s not necessarily bad for you to do a 4-hour mountain bike, but you’re going to have to get used to aero position on TT bike Your run fitness will definitely benefit you on the bike (biking doesn’t help you for running) Scott Beatty asks: I really enjoy the podcast.  You guys are doing a great job. I have a question about training specificity for a trail race.  I recently completed my first 50k trail race and it was an epic disaster, but I was bitten by the bug and can’t wait to do my next.  I did the first 20 miles in 3:35, and the last 10 in 2:42. I did alot of training before the race for going up hills, but neglected to train enough on the downhills… which destroyed my legs.  You covered exactly how I need to train for the down hills in ATC 271, so I feel like I know what I have to do to improve in that area. My question is related to the amount of time I need to spend on actual trails. Here is my situation.  I am a 40 year old foster parent of a 3 and 2 year old, and recently we added their sibling to our family, a 6 week old.Before we had the baby, it was hard enough to get out for longs runs, now it’s even harder.  I’m a road runner, always have been because of where I have lived. The closest decent trail to me for training is a 20 min drive away and doesn’t open until 8am, so training on it before work isn’t an option. I manage to squeeze in a run before work, climbing out of bed at 3:55, and when I need to build the mileage will squeeze in another after the kids go down in the evening.  Most Saturdays, I’ll “sleep in” until 4:30 to get my long runs in before the house gets too crazy. Needless to say, finding times on the weekend to do a long trail run isn’t easy, and I noticed in the 50k that my ability to technically navigate the trails was lacking. There is a lot of lateral movement on the trails navigating obstacles that isn’t there on my street running. So, knowing that I don’t have the option to step out my back door and hit trails anytime I wish, how often should I attempt to train on actual trails leading up to the race?  Can I get away with once a month, bumping it up to twice a month leading up to the race?  Do I need to get out there every weekend? Is there any cross training I can do to help strengthen the muscles needed for all the lateral movement?  I cross train, mainly body weight training and plyometric work 3 times a week, which has helped me remain injury free through my running career. The coaches say: Is the timing right? If it’s not, don’t worry! There will be other races. Use what you got and make the best of it, the timing might not be right and that’s okay. Every weekend, trail time is important for more than just building strength in your feet. Being a parent is a strength, it has trained you to adapt quickly when shit hits the fan. If you don’t get as much time on the trail as you would have liked, focus on what you can control. Nutrition and hydration Pacing Keeping a positive outlook under rough conditions If you’re happy, you’re not suffering. Desire, bring it back to why you signed up for this. Lucho regrets how much energy he sacrificed to attain his racing goals over spending quality time with his boys when they were young. Parenting requires a lot more than just being physically present. After a 15-mile run, you’re not always mentally there. Lucho says forget the trails! 90% of his running was just on dirt roads. Julie recommends single leg stance for 3 minutes to strengthen lateral stability. You can throw in variables like closing your eyes and adding a dumbbell in one hand to make it more challenging. Also try walking lunges with eyes closed. Jump rope will also help mimic impact from running. If the rope throws you off then just hop, holding your ankle in static position and heel never touching the ground. Make sure you minimize ground contact time. Put on your socks and shoes while standing on one leg (Sally McRae recommends this. It’s a silly, daily thing that you can optimize to help strengthen those ankles for trailing running). Any type of eccentric loading on quad will be useful. Is there a 3-mile downhill you could do repeats on? TRX Bulgarian split squat is also great for lower leg stability Box jumps off box (or depth jumps) will also help.  
ATC 288: Calf Pains, Cyclocross Sprinting, Low Resting Heart Rate, and more!
Episode of
Endurance Planet
Sponsor: This episode is brought to you by Generation UCAN Superstarch, the fat-burning fuel of choice for endurance athletes and health enthusiasts. Have you seen UCAN’s brand-new look? Their new packaging is sleek and sophisticated, still with the same great SuperStarch you’ve come to know and love for steady, long-lasting energy with no spikes and no crash. EP fans get 15% off UCAN, shop now. You can also use the code “enduranceplanet19” if you’re shopping at generationucan.com for that same 15% discount. Intro Brock’s been working on his Weighless program, which targets the mindset behind diet and lifestyles shifts. Fitness Genes identifies a lot of other genes than 23andme, such as the gene that makes you not get hungry. Lucho’s training for the 800m and is back to long runs at MAF (6-7 miles). Dane Asks: What’s up guys, “Blue Collar Baller” here! I’m a UPS Driver and I still get 25-35k farmer walk steps and stair climbing in a day, I won USAT Cross Triathlon Nationals in 2017. We had a baby boy in 2018, and I only raced 1 Olympic with Elites, it wasn’t pretty! I tried to keep some fitness ready to hit 2019 hard. My training was going great until a month ago on a long run I had a “Calf Heart Attack.” It is pretty much a deep strain in the Gastroc calf muscle. I can run short 3-4 miles easy with no pain, but I don’t trust it to do any speed. I have been working on a faster cadence for less ground contact and less impact, (I have long legs that like to stride!). So, with Cross Tri Nationals 9 weeks out, should I mainly focus on hard training for the bike/swim and easy running until full recovery? I will say my swim is fair, I can average 1:25s in Olympic distance swim whether I train 3 days a week or 1 day. I’m a powerhouse on the bike, like to hammer and I am very technically good. I am a decent runner, my volume is low, but I can block the internal governor on race day and suffer as needed. The coaches say: Fun fact: the calf is sometimes called the “second heart” because of the gastroc (gastrocnemius) pump muscle. You should not go to the track and do a block start 100m (duh). So build up from there… see what’s reasonable and increase the intensity to threshold slowly. The fact that you can run 3 miles easy is a sign that there’s not a tear. You might just have a cramp (which can last a week and cause enough damage to have lasting repercussions in the form of DOMS). Start with deep tissue muscle massage to find the problem area. Use heat not ice on the area to help recovery. Also don’t stretch it! Intervals and speed work are not necessary if you can build up to threshold on a 4 miler. You’re going to have hypersensitivity to the area because your brain is trying to protect it. If your calf is feeling tweaky then definitely focus on your other disciplines. This is the best part of triathlon! Adelle asks: Greetings from Massachusetts! I’m a big fan of the show and have learned so much since I started listening to your podcast last year. I am a 48-year-old triathlete (competing in sprint, Olympic and 70.3). I took up cyclocross 3 years ago and I am in love with this sport, it’s such a fun yet challenging sport with a great community. Triathlon remains my priority, I see cyclocross as more of a fun way to mix things up in the offseason, however that doesn’t mean I don’t want to improve at it. I have seen a big improvement in the last 3 years in my technical riding skills but the part of cyclocross that absolutely crushes me are the sprint starts and the fast flat power sections. My question is how can I train for these fast sections while still focusing primarily on triathlon training. My A-Race is a 70.3 in mid-September and my cyclocross season typically runs from late September through mid-December. Any suggestions you can give me would be very much appreciated. The coaches say: The solution to your cyclocross problem will be complementary to your triathlon cycling. Doing max efforts on the trainer are best so you can totally focus on power and brute force over skill. For fast flat power sections, start with 10-15 seconds maximal effort then work up to 5-7 minutes for pointy end threshold. This will certainly help your 70.3 effort. You can do these at any time because it’s not as jarring as running. Make sure you take adequate recovery between intervals so you can hit the max efforts . 10×1’ on 1’ easy recovery is one of Lucho’s favorite. These intervals will also train you to stay relaxed and deal with suffering. 20’ in zone 4 broken up however you can is another one of Lucho’s favorite workouts, which is effective for cyclocross and 70.3 Brock has used a system called TrainerRoad that aligns with these interval principles. Practice sprint starts for 10-20” going all out on the trainer. In 70.3 buildup, do sprint efforts no more than twice a week and on easier days. These should not fatigue you and negatively impact next day’s workouts. Only do threshold stuff once a week. Lee asks: New listener to your podcast (really interesting stuff!) and just about to embark on my MAF journey. I have a couple of questions about starting MAF training. I bought the “Big Book of Endurance Training” several years ago, but never committed to the approach for various reasons (mostly because I like running “fast”, and enjoy what might be called “junk miles”), whereas now I think it might help me reach my goals and prevent injury. My background: Male, 43 yo, 195lbs. I took up running quite late in life, for fitness & enjoyment, with my best years to date being 2014 / 2015 (19:34 5k, 3:40 trail marathon were my highlights (although I bonked hard on the last 3 miles of the marathon)). I also competed in a number of triathlons that year. Since then I suffered badly with plantar fasciitis and IT band injuries, which knocked me out of any kind of training for near on 2 years. I started training again in late 2018, and now in 2019 needed to set a focused goal. I plan to train toward an Ironman distance event in 2021, with a half-ironman toward the end of 2020. I’d really like to have a structured training approach for these endurance events and so I dusted off the big yellow book and re-read the details. My question is as follows: My heart rate is very low (it’s not a medical issue, just naturally low). It is normally 38 – 40 when I wake up in the morning and sits between 40 – 45 when sitting at my desk. I am by no means an elite athlete! Should I still apply the 180-age formula to determine my MAF threshold? I’m keen to ensure I focus on the right training effort. The coaches say: First, a tangent on “junk miles.” Luchos’ definition: Junk miles are miles that don’t allow you to do the quality workouts. Brock also has a naturally low heart rate. And high blood pressure. Coincidence? Lucho is more interested in your max heart rate because that has more implication for what 180 minus your age means for your training effort. If your max heart rate is also low, then the formula will likely put your MAF too high. Doing a lactate threshold test can also be a more effective marker. (You don’t have to do it at a lab either; there are gentle ways you can test yourself). MAF should be frustratingly easy. If you find yourself having to push to get to the low end of MAF then you need to re-evaluate. You and your results are the only things that can really tell you if you are training correctly. All the formulas are just a guide. Beware of a tight soleus or anything in your lower leg. If you wake up and it feels off, then take 2 days off! You don’t want to knock yourself out of the game for 2 years again. At your age, it’s important to stay on top of preventative care for your body.
Ryan Hall: On Rebuilding Health, How To Be A Wiser and More Intuitive Athlete, His Top 4 Strength Exercises For Runners, and Much More
Episode of
Endurance Planet
Sponsor: Be sure to open Amazon via enduranceplanet.com—it’s just one extra click to link to Amazon through the sidebar banner (to the right of the page) or click the Amazon links in the show notes. Thanks for supporting the show. Sponsor: Also, check PerfectAmino by BodyHealth, an athlete’s secret weapon featuring eight essential amino acids in the exact ratios needed to ensure proper protein synthesis in the body. PerfectAmino has been tested and approved for in-competition athletes and professional sports; and all of us over at EP have used in in our athletic careers. On this episode we’re joined by Ryan Hall, the American Record holder for the half marathon (59:43) and holder of the fastest marathon time ever run by an American, a 2:04:58 at Boston. Also a two-time Olympian who grew up in Big Bear Lake, CA, Ryan is now a coach, speaker and author who lives in Flagstaff, AZ, with his wife Sara and their four adopted daughters. Check out Ryan’s new book that recently came out, Run the Mile You’re In: Finding God In Every Step. It’s a great read that all you athletes are sure to enjoy! Ryan’s Career Timeline: 2007 HM American record 59:43 2007 debut marathon London 2:08 2007 Olympic trials marathon win 2:09 2008 Olympics Beijing 2:12 10th 2011 Boston marathon 2:04:58 (unofficial fastest American record) 2012 Olympic Trials 2nd 2012 Olympics London DNF 2014 Boston 20th 2015 LA DNF 2016 Retires age 33 2017 World marathon challenge- average 3:39 (7 marathons 7 continents 7 days) Wisdom from Ryan: Small decisions you make (especially as a kid) can change the trajectory of your life. Ryan shares his epic childhood story of running 15 miles around Big Bear Lake when he had no running experience and actually hated running back then! Let love not fear guide you. Ryan sees this attitude as informing his running career as well as his and Sara’s decision to adopt 4 daughters from Ethiopia. If you want to see how far you can go and compete with the very best, you have to dip into the unhealthy range and go all in. Good health and elite performance are mutually exclusive. In retirement, Ryan’s goals are to feel good and that means gaining muscle weight (which increases testosterone). He retired at 5’10” and 127 lbs, which he says was “his worst.” He raced best at 138 lbs. Lower weight isn’t necessarily better for performance or health. John Ball, DC in Tempe, Arizona helped him solve plantar fasciitis. Process of shifting gears in retirement: Went straight into the gym, so it wasn’t such a dramatic lifestyle shift. He was still able to challenge himself and see growth in his new sport. When he quit running, he quit entirely besides a handful of easy 30-minute runs with his wife. Continued eating clean, healthy foods, but ate a lot more. Your body can’t build muscle when it’s not in a caloric surplus. Became a much more intuitive eater. Competing in the World Marathon Challenge His longest run before the challenge was 7 miles. His average weekly volume was less than 20 miles. Ended up getting a stress fracture in his hip in Morocco on day 5, but gutted it out to complete the challenge. He was deadlifting the day after he got back home, because there was no impact. The lack of injury in weightlifting has been his favorite aspect of the sport. Coaching Has his athletes do 4 sets of half squats, hex bar deadlift (best movement a runner can do), toe raises, and step-ups with weights (total time: 30 minutes). Strength training is definitely helpful for runners, but hill sprints are a way around it. We are all an experiment of one, so give strength training a fair try and see if it benefits you. Red Flag Symptoms and Tips for Current Runners Low hormones. If you take 2 weeks off and feel so much better, then monitor your return to sport closely. You might need more rest. Pay attention to your emotions and motivation. If you don’t feel like exercising, take that as a serious sign that your body might be having some issues (rather than you’re “just lazy”). Check the trend of your workouts. In the long term, they should always be trending up. Don’t starve yourself. Surround your intense workouts with carbs.
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