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Running Lean with Patrick McGilvray

Half Marathon Training

230. What to Do in the Off-Season

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For a lot of runners, the off-season can be a challenging time. You’ve finished your races, the next training cycle won't start for another 4-6 weeks, and you might feel like you’re in limbo until …

Continue Reading about 230. What to Do in the Off-Season →

Podcast Transcript

My name is Patrick McGilvray, and I’m an experienced marathoner, ultra runner, Sports Nutritionist, Master Life Coach, and weight loss coach for runners. I’ve dedicated my life to helping runners just like you properly fuel your body and your mind. So you can get leaner, get stronger, run faster, and run longer than you ever thought possible. This is Running Lean.

Hey there, and welcome to episode 230 of Running Lean. My name is Patrick McGilvray, The Weight Loss Coach for Runners and today, what to do in the offseason. So for a lot of runners, the offseason can be sort of a challenging time.

So you finished your races and the next training cycle won’t start for another 4, 6, or 8 weeks, something like that. And you might feel like you’re kind of in limbo until then. Well, here’s the thing, the way you approach the offseason is just as important as the training season itself.

It’s so important that what you do in the offseason can often make or break your next race. So today, what to do in the offseason as a runner to ensure that you start your next training cycle on the right track.

And listen, if you’ve been thinking about improving your health, your fitness, getting stronger, improving your running, losing some weight, and you want some guidance and support to help you get there consider coaching.

The fact is coaching works where a lot of other methods fail, because it’s not about a particular diet, or some exercise routine. It’s about understanding what works for you, as an individual, you are an individual. And I’m here to treat you like an individual, I’m going to meet you where you are, and give you a plan that works for you, okay.

You have to learn how to do this stuff on your own. My job is to help you get there. I always tell my coaching clients that I want you to not need me at some point, you have to be able to do this on your own. So what good is making all these changes, like losing weight and changing your diet, if it isn’t sustainable for you, it has to be sustainable for you. It has to be easy, it has to be effortless. If it is then you will stick with it.

Okay, my job is to help you get there help you get to that place where you can stick with it. And you can do it on your own. So if you want to hit the easy button on your weight loss and your running goals, let’s work together we can get you there, just go to my website runningleancoaching.com and click on work with me. And I’ll show you exactly how to become the most badass version of yourself yet. Cool.

Okay, let’s talk about what to do in the offseason. So a lot of runners experience a little bit of a downturn in their fitness when it comes to the offseason, which is okay, it’s okay to have a little bit of a break. In fact, we want to take a break in the offseason, this is actually a good thing.

Racing season puts a lot of stress on your body, it also puts a lot of mental and emotional stress on you. So you need to take some time, a couple times a year to rest, to recharge, to repair, to recover, to refocus your energy. So the the main areas of focus that we’re going to be talking about today are going to be areas of running strength, nutrition, and then cross-training.

So I’m going to break each of these down so that you have some ideas on where you need to be in each of these different areas. And you can like kind of think about what your training season looks like, where you are in your training season. You might be listening to this. And it’s not, you know, you’re in the middle of your training season right now. But take some notes and then when your training season is over, then you can apply these for your offseason, whatever that happens to be for you right now.

It is May here in the US and like it is everywhere, right? But in the US here, we’re just done with our spring races. I know other parts of the world are just getting into their winter and maybe not doing a lot of racing right now.

But anyway, we are here done with our kind of spring racing calendar. And so we’re getting into the offseason because our marathon and half marathon training won’t start for another four to six weeks, something like that.

Okay, so for for us here we are in the midst of our offseason. And a lot of people are like what should I do? How much should I be running? You know, where do I need to put my focus? So let’s get into this. I’m just going to start with running. So once your races are over, your body is going to need a break.

You know training. Leading up to a race especially can be very stressful on your body. So you need that break, you need the time to recover and repair. And if you do multiple races each season, this is even more of a reason to take a break, because you’re putting a lot of stress on your body.

So you want to rest for sure, but you don’t want to lose too much fitness. And this is where I think a lot of people get hung up. Because they’re like, I don’t want to lose any fitness. Well, it’s okay to lose a little bit of your fitness, you want to always be peaking, right around race day, hopefully on race day.

And if you lose a little bit of fitness after that race, that’s fine, because you’re starting another training cycle here in a month or two. And you need a good maintenance plan that’s going to help you to maintain some of that fitness.

But you don’t need to maintain that peak fitness that you are experiencing on race day itself, it’s not actually good to do that you do want to take a break and give your body a chance to kind of repair and recover so that you can start your next training cycle feel refreshed and feeling amazing.

So you want to keep a steady schedule of running in the offseason, so that you can easily maintain some fitness. Okay, now for me, I’m taking about six to eight weeks off between training cycles. And it depends on what race is coming up next.

So for example, this year, I did the Flying Pig marathon and did all the races on that weekend. And that was the first weekend in May. And then my next race is going to be the Indianapolis monumental half. And it’s not until November.

So for me, I have a break of about eight weeks because my training isn’t going to start until you know halfway through June or so. So that gives me you know, almost eight weeks since the pig to kind of focus on some other things.

So what I’m doing right now is I’m maintaining my running, I run three days a week, this is what I do during my training cycles as well. So the number of days is not really changing for me at all, it’s not different at all.

The types of running I’m doing is a little bit different. So right after the race, and this is what I suggest you to do, too, if you’re running a half, right after a race, I would take about a week off. And I did that I took a week off after that weekend of racing.

And then I got back into some nice easy running. And if you’re just coming off a full marathon, you want to probably take two weeks off completely, you know, maybe do some walking, some run walking some cross-training. And we’ll get into cross-training here in just a minute. Some light recovery type of activities, but you don’t want to be running much you want to give your body a break.

So taking like two weeks off after a full is a great idea. But if you’re doing a half then taking a week off is typically fine for most people. And then I would ease back into running with some easy days and some low mileage.

You know, for me, I do anywhere from three to six miles for the first few weeks. And that’s kind of where I’m at right now. I’m up to maybe seven, eight miles on the weekends. But during the week I might do a three mile with I’m starting to build in a little bit of speed work here now, but three mile maybe a five miler, and then like a six to eight mile or on the weekend as like a long run.

But the intensity levels of these are pretty low. So I’m not killing it on these workouts. And that’s something that is important. You want to start increasing your mileage a little after the first couple of weeks of running. When I was doing two marathons a year, I always kept up at least a 10 miler on the weekends. And so I would build back up over the next few weeks into like a 10 mile or on the weekends.

And that way when training season started up, you know, when marathon training season started up again, I was ready, I was more than ready, because I’m used to running 10 miles on the weekend. So I always wanted to stay in those double digits as my long run on the weekends. Now, I’m not running a marathon this year, I’m doing a couple of halves. And my goal is to run a faster half in Indy in November. And so I’m going to keep my mileage a little bit on the lower side.

For now, you know, like eight miles is probably going to be as long as I’m going to go right now. And then as I get into the longer training runs and things like that, I’m going to, you know, have some longer runs in there, I might do some 13, 14, 15 mile runs, getting ready for this half, where I’m going to be trying to, you know, run a little bit of a faster half marathon and increasing my mileage and running longer than the race distance is a good way of ensuring that my fitness is where I want it to be.

I want race day to feel easy. And so our training has to reflect that you know, so for me it might be you know doing a couple of 15 miles and then race day is gonna feel like a breeze. At least that’s the plan. Okay?

Obviously, when you’re training for a marathon, you probably don’t want to do that you probably don’t want to run a 28 mile or something like that in your training just because it puts way too much stress on your body. But take a few weeks to ease back into running, don’t rush things.

Remember, our goal is to rest, recover, and rebuild. So your maintenance plan during the offseason should be pretty easy and comfortable. It should never be too stressful or too intense. But you do want to slowly build your mileage up so that when your training cycle starts again, you’re ready to go. And you’re feeling like 100%.

You know, we don’t want to be doing all this like super high intensity running in the offseason, because we that’s like the stuff we do in peak training. And we don’t want to be peaking in the offseason, we don’t want to be peaking three or four months, or even three or four weeks before a race we want to be peaking on race day.

And this is one of the reasons why we approach the year in cycles and training cycles of higher and lower intensities. And we want to peak on race day so that we are always you know, at our best on that race day. And that can be a couple of times a year, two, three times a year, four times a year, depending on how many races you’re, you’re doing okay, but ease back into running, take the next few weeks, and build slowly, make sure the intensity levels are low, but you want to maintain your running fitness.

So you don’t want to lose a whole lot of running fitness, you’re gonna lose a little bit and that’s okay. But we want to start the next training cycle feeling pretty fresh from a writing standpoint, the next area of focus is going to be strength. And this is where a lot of people don’t really do strength training year round, which I think is really not doing you a service.

So my philosophy on strength is that you should be doing it year round. Regardless of where you are in your training cycle. This is something you should be doing every week, two to three times a week, at a minimum, that you should be actively building strength all year long. All throughout your training cycle.

The only time I suggest really taking a break is the week of your race, you want to have that race itself, you want to be completely ready and fresh, you don’t want to be sore having done some tough strength workouts that week. You want to be as fresh as possible for that race.

But listen, I know a lot of runners don’t do this. If you’re somebody who’s not been doing strength training consistently. Okay, the offseason is a great time to get started, you can start a new strength program, you can get your body adapted to doing the exercises that maybe you’re not used to doing.

Because when you start a new strength program, there’s going to be a little bit of a period where you might be sore for a few weeks, especially at the beginning. This is normal, it goes away. So the offseason is a great time to get started and start building some good habits around strength training.

And if you’re somebody who’s been consistent with strength, the offseason is a good time to get a little more focus, get laser focused on some strength goals. So set some goals for yourself, like, you know by this date, I want to be able to lift X amount of weight for X number of reps, or whatever, maybe you want to do a one rep max or something like that.

But wouldn’t it be great to start the next training cycle physically stronger? Yes, it actually would make the next training cycle that much better. So use these six to eight weeks, whatever it is to build good habits around, intentionally building strength, you know, go a couple times a week to three times a week.

And you’re gonna see how much better you’re running is going to be right out of the gate when you start your next training cycle. It’s really a game changer for most people. If you’re not doing strength training regularly, then the offseason is a great time to get started with that. The other area that I wanted to talk about is nutrition.

So this is one that a lot of people struggle with. And I used to struggle with this. So during the offseason, I would just keep eating the same way I was eating during training. And I would always gain a lot of weight in the offseason because I was training for marathons, triathlons, ultra marathons, and I was doing a lot of training.

And I would not really change the way I was eating and I was eating garbage, all that I would just eat whatever I wanted tons of carbs, tons of sugar. And as soon as I would, you know run a race and that would be over it and I would really drop my mileage down.

My weekly training mileage and training intensity for sure. I would just keep eating like that and I would just gain a bunch of weight every year I did this and that’s not a good plan. Don’t do that. Okay, this is not what I’m suggesting that you do, this is like what not to do.

So first, you want to develop good eating patterns, and you just want to stick with them year-round like this is the most important thing I can tell you here today, which is that you should be eating the same pretty much year-round, the only things that really might change during training, and once you get into some higher mileage is going to be maybe you need more food, so you might need more energy coming in, so slightly more food, and then you might increase your carbohydrate intake, and time those carbs around long runs and high-intensity training sessions and races.

But that’s it, that’s the only thing that should really change slightly more foods, slightly more carbs. That’s it, you know, and other than that you should be eating like an athlete year-round, you know, because you are an athlete.

Now, if you’re a runner who wants to lose weight, the offseason is the perfect time to get started on a new nutrition plan, because you got like six to eight weeks to develop some good habits and make massive progress toward your weight loss goal. The offseason is really the best time to get started, you can really start any time, you probably don’t want to change your whole diet three weeks before your a race.

But the offseason is a great time to get started on a new nutrition regimen. For me, I’m not trying to lose weight right now. And I tend to eat the same thing all year long. I eat pretty low carb, I’m probably doing less than 50 grams a day most days. And I eat pretty high protein probably around 180 grams of protein most days.

I don’t really track this stuff. I was just looking up, you know, kind of some averages over the last couple of days. And that’s about where I am with those two numbers. And, and I feel really good doing that. The only times I really deviate is when my training really ramps up, I do tend to eat a little bit more food. But I just listen to my body.

And if I’m hungry or after long runs, I eat more. And I might add some fuel for particular workouts or races in the form of some slow burning carbs, I might eat some sweet potatoes or rice the night before a long training session or a race. And I might use some fuel during training. So it’s pretty minimal though it might be a couple 100 calories, and maybe 20 grams of carbs or something like that. So it’s pretty minimal.

I don’t use a lot of fuel for running for races because I just don’t need it. When you’re fat-adapted, you really don’t need much in the way of fuel. So it’s not a massive deviation from what I do day to day. And then the next day, I’m just back on my normal plan after I maybe do a little bit more carbs the night before a long run or a race and then some fuel during that event.
And then I just go back to eating normally.

The other thing to consider here is that if you’re somebody who’s eating a ton of carbs, like you’re on the traditional runner’s diet of just all the carbs all the time, then you’re naturally going to crave more and more carbs, because your body doesn’t really have the sensors to tell you that you’re full when you’re eating carbs.

So it’s very easy to overeat carbs. And when your training ramps up and you get hungry or you’re eating a ton more carbs, you tend to really overeat them. That’s what I was doing in the old days. And that’s why I used to gain a lot of weight.

If you try overeating protein and fat, you just can’t do it, your body sends signals to your brain that you’re full, you’re going to have to stop. And that just doesn’t happen when you’re eating massive amounts of carbohydrates. Okay, so what you eat does matter, all calories are not the same, you have to understand this.

Some calories in the form of sugar and carbohydrates affect your body profoundly differently than fats and proteins do. And when you’re eating a ton of carbohydrates, you tend to overeat them, you crave them all the time, you can’t get enough of them. And they tend to keep your body in that fat storing mode, you cannot burn fat, you cannot lose weight when you’re eating a ton of carbs like that. So just keep that in mind. Right.

So we keep the carbs low, we keep running, we increase our protein and that is a great plan for most people that works really well for most people. And it works really well for me and this has been working for me for many years now. And I feel great eating this way.

But I’ve gotten out of that habit of you know, eating tons of food during training because I’m not craving those kinds of foods I do eat a little bit more, but I’m eating more of the good stuff meaning more eggs, more steak, more broccoli, more chicken, whatever. And I tend not to over eat that stuff and I don’t tend to crave that stuff.

And I’m not just binging out on sugar, pizza and ice cream and all the stuff that I used to eat and I feel much much better. And so the biggest thing, one of the biggest suggestions I have for you here, is to try to keep your eating pretty normal all year long. Just kind of eat the same way. Yeah, it’s kind of boring. And it’s fine. Boring is good. All right.

And then the last area we want to focus on during offseason would be cross-training. So this is kind of the fun part of the offseason, at least it is for me anyway. Since running is such a huge focus during your training season. And when you get to the offseason running is not that big of focus.

So you can put your energy into other fun things, you know, biking, yoga, swimming, soccer, basketball, rowing, hiking, kayaking, climbing, trail running, I know it’s running, but you can just kind of do it very minimally and have some fun with it. Skating, golfing, dancing, whatever you want to do, do things that feel good and are fun for you.

Two of the things that I love doing are walking and hiking, so I walk every day, pretty much anyway. But during the offseason, I tend to walk more. And then I love hiking. So I’ll get out in nature and do some hikes. And it’s a great time of the year here for that because it’s the summer it’s warm outside, feels great, you can get on all these trails.

And it’s really fun if you can do these activities with a friend, because then you’ve got somebody else out there and you can have some social time. Cross-training is a great way to connect with nature connect with people to maintain fitness, and have fun doing it. And it just feels good.

And this really helps with the mental and emotional aspects of the offseason. Because a lot of times when we’re in the offseason, we can tend to get a little bit down and we feel like oh, I don’t have a purpose. I’m not training for something, you know, and we can kind of feel like we are rudderless ship, you know.

Instead, get out there and do some things with some other human beings connect with other people get out of your head a little bit and do some things that are fun and you’re exercising while you’re doing it.

Now, you don’t have to go out there and crush these workouts like if you want to go out there and do some hard workouts every now and then that’s fine, but that’s not the goal here. Remember, this is the offseason, we don’t want to be crushing every workout we want to rest repair, refocus. So have some fun with these kinds of activities. But you don’t necessarily need to be crushing them.

You know every now and then you can push it a little bit if you want to but just have fun with it and use it as a time to do some activities that feel good and it is a little bit of a workout. You know if you’re biking or something like that, but don’t don’t get too serious with it like have fun with it.

Okay, so that’s how I approach the offseason these are some good ideas for you and what to do in the offseason. If you have other suggestions, maybe I missed something maybe you can shoot me a message and and let me know what I missed. Okay, but that’s all I got for you today. Love you all. Keep on Running Lean and I will talk to you soon.

228. Lessons Learned Flying Pig Weekend

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This past weekend was the biggest running event of the year here in Cincinnati - Flying Pig Weekend! I did a lot of racing this weekend and let’s just say that things did not all go as …

Continue Reading about 228. Lessons Learned Flying Pig Weekend →

Podcast Transcript

My name is Patrick McGilvray, and I’m an experienced marathoner, ultra runner, Sports Nutritionist, Master Life Coach, and weight loss coach for runners. I’ve dedicated my life to helping runners just like you properly fuel your body and your mind. So you can get leaner, get stronger, run faster, and run longer than you ever thought possible. This is Running Lean.

Hey there, and welcome to episode 228 of Running Lean. My name is Patrick McGilvray, The Weight Loss Coach for Runners today, Lessons Learned Flying Pig Weekend. So this past weekend was the biggest running event of the year here in Cincinnati, the Flying Pig Marathon weekend.

And I did a lot of racing this weekend. And we’ll just say that things did not all go as planned. But despite dealing with some very challenging situations, the whole weekend was actually a huge success both for the city for moving thousands and thousands of runners and for me personally.

So today here on the podcast, I’m going to share my experiences in dealing with these challenges. And then the lessons that I learned along the way, all during the Flying Pig weekend.

But first, if you’ve been thinking about improving your health, your fitness, your running, losing weight, and you want a ton of guidance and support to help get you there, consider coaching. The fact is coaching works where other methods fail, because it’s not about one particular diet or one particular exercise routine.

It’s about understanding what works for you as an individual, and then learning how to do it on your own. One thing I tell all my coaching clients is that I want you to not meet with me at some point, you have to be able to do this stuff on your own.

My job is to make sure you get there. What good is making these lifestyle changes if they aren’t sustainable for you? This stuff has to be easy, and effortless for you. And it will be if you stick with it. And my job is to make sure you stick with it.

So if you want to hit the easy button on your weight loss and your running goals, let’s work together to get you there. Just go to my website runningleancoaching.com, click on work with me. And I’ll show you exactly how to become the most badass version of yourself yet. Cool.

Okay, so this past weekend was Flying Pig marathon weekend here in Cincinnati. The most exciting and most fun weekend of the year if you’re a runner. I don’t know about what other people think of this weekend, they might think it’s annoying, because there’s so many people here, but I personally think it’s like better than Christmas. So, so fun.

And listen, if you’re ever interested in coming to Cincinnati to do this race, you should. The Flying Pig was recently voted the number one marathon in the United States. According to USA Today’s 10 Best Reader’s Choice Awards. Very, very huge award to be awarded the number one marathon in the US according to readers, not according to some judges or something like that. These are actual people. So come and do the Flying Pig it’s super, super fun.

You don’t have to do the full marathon. There’s a whole weekend of events. I’m gonna talk about all the stuff that I did this weekend. But Cincinnati is just a great, great city for this kind of thing.

Cincinnati has had a very long history of a very active running community. We used to have this running store here, Bob Roncker’s Running Spot. And he started it back in the 80s and how to run in a group associated with that running store. And the running group became very big.

It was over 1500 people in the running group at one point. And we had to meet at different locations. And we had different pace groups. So we kind of broke it up into four different groups. And I’ve been a part of that group since like 2004, I think. And it’s just been an amazing community here in Cincinnati and Bob Roncker really helped to build that running community here in Cincinnati.

They sold the store, Bob sold the store, and the running group sort of splintered off into several other groups. And now Cincinnati has maybe five pretty big running groups that are in different parts of the community here in different parts of town. And they’re all pretty big.

You know, some of them might have four or 500 people some might have more, some might have a few hundred, but a great, great place for running and the Flying Pig marathon has been going on for a long time and just a super fun event.

They do a really, really good job and it’s a lot of fun. And everything started out Friday with the expo and the expo here is a great Expo super fun. They do it at the convention center. tons of vendors, great deals on gear and shoes.

It was really fun to see all my running friends, you know, people that are all excited about running over the weekend, everybody’s picking up their packets and their T-shirts and complaining about the T-shirts, because that’s what we do. Because we’re runners. Nobody’s ever happy. I kid, I kid. But seriously, it’s good to get these T-shirts, right? But it was so exciting.

It kicks off the whole weekend. And I spent a few hours at the expo just soaking it all up and talking with friends and just had such a fun time. And by the way, I did meet a few of the podcast listeners over the weekend.

And if you are somebody that came up to me and said hi, I just want to say thank you for being a listener. And thanks for coming up and saying hi to me, because it makes me feel good that there’s actual people out there that are listening to this stuff.

I’m sitting here in my office, talking into a microphone looking at some notes. And I’m just like, Is anybody out there listening? And it’s really cool when I see an actual person go, Hey, Patrick, I listen to your podcast and I’m like, Oh my gosh, that’s so great.

One person in particular, I’ll just call them Bailey, who I met in the corrals for the 10k. And we spent a little bit of time just hanging out waiting for the start of the race. And you know, he’s from Memphis, he came up here to do the Flying Pig. They’ve been up here before, him and his wife.

And they love Cincinnati and really had a great time. So Bailey, you’re one of those people who came up and said hi to me. And so I really appreciate that. And it was great to meet you. But the expo was super fun.

After the expo, I went down to run the one mile. So the one mile they do just kind of a fun run. I mean, some people do take it seriously. Because I was doing a whole series of events. So my weekend event was the three-way challenge, which is the one mile on Friday night. And then I did the 10k and the 5k on Saturday. And then Sunday was a half marathon.

So I was doing all the events. I was trying to save myself for Sunday, because I wanted to have a really good half marathon on Sunday. And I took it easy on Friday night. So I did the one mile and didn’t race it, I kind of ran comfortably hard because it’s hard not to it’s like I’m just running a mile. And everybody around you is running kind of fast.

So I held like a steady 8:30 pace or something like that for a mile. Felt good and finished, you know, fine, whatever hung out afterwards with some friends and so many people downtown. And they have a big celebration after each race and a big area with booths and food and drinks and all kinds of stuff.

And also the Reds were playing Friday night and Saturday, I think the Cincinnati FC Game, our soccer team, was playing. So there was a ton going on this weekend, it was just so much fun. So after the one mile I hung out with some friends ended up going home and then you know, took a shower and what not.

And I tried to kind of wind down but I was sort of wound up you know because you just run and then it’s you know, nine o’clock at night or whatever. And you’re just wired, you know, still so I stayed up for a little bit.

And the goal, my goal, my intention for Friday night was to get a really good night’s sleep. So I always make this point of getting a really good night’s sleep two days before the race because the night before the race, typically, you don’t get a very good night’s sleep. Right?

So I’ve done this a few times. And I know that so I’m like, okay, Friday, and I’m just gonna go to bed early, get a good night’s sleep. I did not get to bed really early. It was about 10:30. And I finally you know, went to bed and I’m like, It’s fine. I mean, I gotta get up at like, 4:30 tomorrow, but it’s fine. I like to get eight hours of sleep. I did not get eight hours of sleep. I’m gonna tell you that.

So I go to sleep. And I am awakened from a deep, deep sleep by the fire alarms going off in my building here. And basically the fire alarm saying there’s been a fire detected in your area, you need to evacuate the building immediately. And I was like, Oh my god.

So I jump out of bed throw on my shoes. I’m delirious and I’m going down the stairs and when everybody’s falling down the stairs in the building, there’s probably 200 or so units in this building. So a lot of people were all falling out onto the street. I’m completely delirious because I just fallen asleep and I gotta get up in a few hours here you know?

And this is like at 11:30, I’ve only been asleep for like an hour. I was out hard and so we had to stand outside and wait for the fire department to come to clear the building to make sure there wasn’t an actual fire or something, you know, horrible going on. There was no fire. I don’t know why the fire alarms went off. False alarm I guess.

So I finally went back upstairs now I’m wide awake. It’s midnight, and I ended up you know, not getting to sleep till about 12:30 or so knowing that I had to get up in like four hours. So Friday night’s sleep plan, thwarted, completely thwarted, like I’m just telling you that I felt so terrible Saturday morning when I got up.

So I get up, and I’m going to run the 10k and the 5k, I wanted to get a good parking spot, and there’s a parking garage right near the start and finish. And you gotta get there early to make sure you get a good spot, whatever. So I get down there early, got a great spot.

And I’m waiting around to start this 10k. And I am just delirious, I can’t think straight. I was supposed to meet some friends down there, can’t find them. And I’m just like, whatever, I am just going to do my best here today.

And that 10k was rough, kind of a warm weekend, you know, so Sunday was pretty warm. But it was kind of warm in the morning. And so I just decided, you know, this is just to get it done situation, I gotta run a 5k later, I gotta run a half tomorrow. So let’s just enjoy this 10k and not run too hard, which I didn’t, and struggled a little bit about halfway till about halfway through. And then I was fine. And I just was like, that’s fine.

I didn’t run fast. It was like an hour, a little over an hour, 1:04 something like that. So I just finished the 10k got done with that, you know, went to my car, changed my clothes. And I had to change clothes because I was smart, you know, I thought about that. I got dry clothes on because I was soaking wet, dry socks, it was amazing.

So I get ready standing in the crowds for the 5k getting ready to run that thing that the 10k started at 7am. The 5k was supposed to start at 9:00. So 8:30 or so I’m like in the corral, standing around waiting for the 5k to start. Within a few minutes before the start time people just start walking away. And we’re looking around like what’s going on?

Well, apparently, there’s a big storm coming. And so they told everybody to go take shelter, and that they’re going to delay the start of the race by an hour. And we were like, okay, they didn’t announce that. They just had a couple of people walking around. Well, I don’t know how many people are standing in line for that 5k,10,000 or something like that, it’s a huge, huge amount of people.

So they just went around and like kind of told everybody there’s a big PA system. I don’t know why they didn’t use that to tell everybody. Maybe they had to turn it off because there was lightning around. I don’t know, it was very confusing.

So anyway, we went to the parking garage, I went to my car, hung out with some friends. And I’m thinking I’m looking at the radar. And I’m thinking there’s no way this thing is going to start in an hour because the storm is going to be on top of us in an hour, which it was.

And at 10am The Flying Pig sent a text everybody’s saying that the race is going to be delayed until noon. Okay, so from 9am start time till noon is three hours later. I was like, oh my god, what is happening here?

So I went to my car, I watched some TV, I have a Tesla. So it’s got the Hulu in there, you know, Netflix and stuff like that. So I watched a little Hulu, that was nice. But I gotta tell you, I was so tired. So exhausted. So I just kind of leaned my seat back and I took like a 20 minute nap. That was amazing, by the way.

But still, it’s like, you know, now it’s only 11. Like, we still got another hour wait. And I was just like starting to get all stiff, you know, because you run a 10k. And then you sit around for three hours, you’re gonna get all stiff, right? Oh boy.

And the skies did open up. And it was crazy though the amount of rain that was on top of us and the lightning, which you would hear it and see it at the same time. So you know, it’s really, really close. It’s like right on top of you. Very good for the Flying Pig to delay the start of that race because it would have been very, very dangerous out there.

I’m just, I’m really glad they did that. I didn’t like sitting around, but it makes makes a lot of sense. All right. So that storm was moving very slowly. And so their timing of starting it at noon was a good idea. So we ended up starting the 5k at noon. And I was stiff by that point, you know, and that 5k was rough at the beginning.

The first mile was really challenging because there are so many people and I love people that run 5K’s but there’s a lot of people that walk and a lot of people that have strollers and stuff and they don’t line up quite properly.

So a lot of people were lined up with strollers and walking up at the front, which made it very difficult. My first mile was very, very slow. It’s like a 10:30 and I was like oh my god, this is ridiculous. My second two are like 9:45 and 9:00’s what I was shooting for, you know, just hard to get there with that many people, but I wasn’t too worried about I was like you know what? Who cares? Like I’m so exhausted right now and stiff.

So I just tried to have fun with it and it was fun. It really was. It’s a fun little course you go through this huge transit tunnel like under the city. And so it was fine. But after the 5k, or towards the end of the 5k, I started developing this blister on the side of my big toe. And it was really hurting bad like it was killing me by the end of the race. So I finished that.

Finally, I’m done with that. I get home, take a shower, and had to deal with this blister. So I get these calluses on the side of my big toe. If you’re somebody that’s grossed out by this kind of stuff. Don’t listen to this part. But I’m just going to tell you that if you’re a runner, you probably already get this.

So no big deal, I get these calluses on the side of my big toes. And when they get kind of big, I file them down so they don’t do what they did, which is they’ll rub against your shoe. And then it’ll kind of develop a blister underneath the callus. So you get this big callus and then a blister underneath, it is not a good situation. It’s very, very painful.

I’ve dealt with these during Ultras before, never during like a 10k or a 5k or something like that. And I don’t know why it happened. Pretty weird. But anyway, I was just like, well, I got to deal with this. So get home. I tried to file that thing down, which I did and helped it out a little bit.

But it was super painful, like walking was painful. And I was like, I don’t even know how I’m gonna run tomorrow. I wasn’t, you know, I was tired. I knew I was going to be exhausted and all that. But now I’m concerned about this blister. Oh my gosh, whatever.

The rest of the day on Saturday was kind of busy, I had stuff to do. And I had lost three hours of my day because of this rain delay, you know. And I finally didn’t get to bed till like 11 o’clock on Saturday night, right, I gotta get up at four o’clock to run this thing on Sunday.

And I knew I wasn’t gonna get a good night’s sleep on Saturday night, which I didn’t get a really good night’s sleep. So, I wake up at 4am on Sunday, make some coffee. And then you get my butt down there again, I got that same parking spot, which I felt really good about because I got there nice and early.

And so my original goal for the half was somewhere between like a 2:00 a 2:10. That’s kind of what I was shooting for. Maybe though, I did have a back pocket goal. That’s a goal that I don’t tell anyone about. And so my back pocket goal was a sub-two. And I’ve done a lot of sub-two halves. It’s just been a minute.

And I was thinking I might be able to do this. But it all depends on how the weekend went. And it’s pretty safe to say that the weekend did not go according to plan. Things kind of went awry, which is fine. So that 2:10, I was like I don’t know if this is going to be even doable.

So the lack of sleep, the blister or the running I did I made a decision Saturday night. Before going to bed. I was like you know what, tomorrow, I am just going to run the half with my girlfriend Jill.

Jill was an official pacer for the Flying Pig this year. And she’s done this before. She’s like a pro at it. So she was pacing the 2:20 half group. And I was like that’s cool I can do 2:20. When you’re a pacer though you have to hold a sign on the stick that says the pace that you’re going to be running and there are some balloons on there. It’s a little bit heavy, you know. So it’s nice to have a couple of people.

So her and her good friend were there to pace the 2:20 group. And so I was like, you know what, I’m just going to run with you guys today. I’m tired. You know this, my foot is an issue right now I just need to get this thing done. And we’ll just have fun.

2:20 seemed very doable. And Jill and I, we can both run faster than that. So as an official pacer, you have to or you’re supposed to pace a group that’s around 20 minutes slower than your actual pace. So this is perfect for both of us because we can both run about a 2 hour half at this point.

And let me tell you something about Jill. Jill is the Assistant Director of the Air Force marathon so she worked the Flying Pig Expo all day Friday. Then she drove to Indianapolis, which is two hours away.

She drove there Friday night because she was running that Indi mini half marathon in Indianapolis Saturday morning. And that’s the one where you get to run on the Indy 500 track. Super cool event.

So she runs a 2:02 half marathon on Saturday. Finishes that, drives back to Cincinnati another two hours in the car. And then she got up on Sunday morning to pace the pig half group and she had a huge smile on her face the whole time. So she’s kind of a badass.

So 6:30am is the start time for the Flying Pig and at 6:30am it was like 65 degrees and 93% humidity. It was brutal and it was supposed to get up to 88, and I’m telling you at at 93% humidity is is very challenging conditions to be running a marathon or half marathon.

So we start running, 6:30 gun goes off, great. We’re out there, we’re having fun. We’re running. And Jill’s pacing partner was dealing with some cramps or something early on, and we lost her around mile three, like she just kind of started to fall back and she couldn’t keep up. So Jill was really glad that I decided to run with her. So she didn’t have to do this alone, because it’s a lot of pressure to do that by herself.

You know, I helped her carry the little stick and stuff like that a little bit. And you know what, we had so much fun. We were laughing, we were talking to everyone around us, we’re lifting people up.

We are, you know, screaming at people in a good way where there’s lots of first timers out there. And some people were freaking out a little bit because it was hot, and it was humid. And people were, you know, getting a little bit concerned, which you know, you should be.

There was a couple of water stations that ran out of water early on. So people were standing in line waiting for a cup of water, because they were they were filling them as fast as they could, but they just couldn’t keep up with the demands.

There’s so many people that needed water early. But I have to say that, despite all that we were out there encouraging people. And you know, Jill and I have both done this race many times. So we were both just having so much fun. And really, this is the most fun I’ve ever had during a race.

I cannot tell you the last time I had this much fun running a race, especially the Flying Pig. It’s a tough race. It’s not easy. The first eight miles are kind of hilly and but once you get up there, that’s a lot of downhill finish, which is nice. And Jill’s pacing was spot on. She is a pro by the way. We finished it at 19:54, within six seconds. Are you kidding me? It was amazing.

And she was very appreciative that I hung with her for the duration since her partner wasn’t able to keep up. So everything worked out beautifully there. And once we finished, we crossed the finish line. And we’re in the post race celebration area, the sun came out. It was kind of cloudy in the morning, which was good, it helped keep the heat down, but the sun came out. And it got really hot really fast, like around 80 degrees.

So for the people that were running the full marathon, they were only about halfway done. You know, and most of our friends who did the full really struggled with the last half of that race. We waited around for a lot of people at the end.

And people were kind of miserable, but everybody was in good spirits. They were like, you know what? We ran. We did our best the conditions out there. So it was really hard. But we did our best and that’s all you can do in these situations. Right?

Okay, so that was the half marathon day and then post race we met up with some friends we talked about our races we went out and got some pizza and ice cream. Yes, I made a very intentional decision a couple of weeks before the event to eat some pizza and ice cream after this weekend’s running because I was like I do this like twice a year why not celebrate this event and we’ll go to my favorite pizza place here in Cincinnati, Dewey’s love it, so good.

And then we’re gonna get some Jenni’s ice cream. Jenni’s is a local ice cream vendor around here. Amazing, crazy flavors. So race day, I got some pizza. Normally, I eat a lot of pizza, I couldn’t really eat much. And just was like, I had a few pieces and I was done.

And then the same thing with the ice cream. Normally I get a pint of ice cream. I eat the pint of ice cream, the whole thing. And I was like, I had like half of it and I was fine. I didn’t really need any more. You know, my, my food binging has really just, I don’t really do that anymore.

Because I eat some pizza or eat some ice cream and it’s okay, you know, it feels pretty good. And it’s tasty. But I’m like, you know, I’m done. I don’t need a whole lot of that. So that was good. I felt good about that. I felt in integrity with myself by not going completely nuts on pizza and ice cream. Because that used to be my jam.

Okay, so a few lessons learned. Number one, you’ve got to plan ahead, but you’ve got to go with the flow. You plan ahead and then you got to go with the flow. I trained hard to season I was ready for a pretty decent race on Sunday. But I really had to listen to my body and go with the flow.

I could have really pushed it on Saturday and really pushed it on Sunday, but I think I’ve made the right decisions you know, considering blister and by the way, the blister did not hurt me during the half marathon at all. Like it didn’t bother me at all. 100% fine.

It did hurt for a couple days afterwards. But now it’s almost completely healed, which is good. But it didn’t bother me. I was like wow, that’s amazing. But I listened to my body, I was super exhausted, I had the blister, whatever. But I did my best.

The important thing is that I feel good about my decisions, I feel good about the way I raced these different races, considering what was going on the exhaustion, and the lack of sleep, and the delirium and all these other things, right. So I feel good about my decisions, I’m in integrity with myself with my decisions, especially on Sunday.

The next lesson I learned is that, you know, you shouldn’t put timelines on your goals. And this may sound a little counterintuitive, because if people say, Oh, you need a goal, it has to be you have to have a time to complete this goal.

But when you put a timeline on your goal, especially like running goal, and you don’t hit it on that date, it can be incredibly frustrating, disappointing, you know, instead, set a goal, do the work you need to do each day to move toward that goal. And then eventually, you will get there.

I talk to my weight loss coaching clients about this all the time. Like don’t put a timeline on your weight loss goal. Instead, focus on doing the work each day to get there, and you will eventually get there. Is it going to take three months or six months or a year, who cares? It doesn’t matter.

What’s important is like you’re changing in the process, you’re becoming a different person in the process. And eventually you will get there if you stay focused. So I’ve got a goal of doing this sub-two half again, like I said, I’ve done it before, but it’s been a minute, but I’m gonna try again this fall, and I’m not disappointed about my weekend.

I’m happy that I did what I did this weekend. I’m not disappointed. I didn’t hit that goal on this particular day. You know, this was not the weekend to go for that goal. Clearly, right? The Universe sent me lots of signs, telling me this is not the weekend for that.

And the biggest lesson I learned is that, you know, running is fun. And running can be so much fun. We had so much fun running this hometown marathon, half-marathon, 5k, 10k, one mile, whatever. And especially on Sunday, it just felt light and easy. You know, we didn’t take ourselves too seriously.

The next race that you do, I want to encourage you to focus on having fun. Do what you need to do to make it fun. Leave the headphones at home, talk to people, listen to people, get encouraged by the crowd, encourage other people, crack some jokes. Have fun out there, talk to people from out of town.

Ask people where they’re from. Just enjoy it. You know, the training is the hard part. We train from January till May. And we run in all kinds of terrible weather. It’s months of hard work. The race is the celebration, the race is the victory lap. So enjoy it. Have fun with it. But I really have this new love of running. And that half marathon on Sunday really got me there. It was amazing. Super, super fun. That’s my favorite lesson this weekend, is that running can be amazingly fun.

Okay, so that’s my recap of the weekend. Those are lessons I learned. Come to Cincinnati do the Flying Pig next year. It’s going to be amazing. It always is. It’s a super fun weekend. And if you do come out here, look for me and say hi. Okay, that’s all I got for you today. Love you all, keep on Running Lean, and I’ll talk to you soon.

226. What’s the Best Pacing Strategy?

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We’re in the middle of the Spring racing season here in the US and a lot of runners ask me questions about pacing for their upcoming race. Should you start slow and then try to finish …

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Podcast Transcript

My name is Patrick McGilvray, and I’m an experienced marathoner, ultra runner, Sports Nutritionist, Master Life Coach, and weight loss coach for runners. I’ve dedicated my life to helping runners just like you properly fuel your body and your mind. So you can get leaner, get stronger, run faster, and run longer than you ever thought possible. This is Running Lean.

Hey there, and welcome to episode 226 of Running Lean. My name is Patrick McGilvray, The Weight Loss Coach for Runners. And today, what’s the best pacing strategy? So we are in the middle of the spring racing season, at least we are here in the US.

And a lot of runners ask me questions about pacing for their upcoming race, should they start slow and try to finish fast? Should you start fast and try to make up for some time when you eventually slow down at the end of a race? Should you focus on your heart rate or cadence, your current pace or your average pace? Lots and lots of questions around pacing.

And believe it or not, there is one pacing strategy that has been proven time and again to be the most effective for most runners. So today, I’m going to answer the question of what’s the best pacing strategy so that you can go out there and crush your spring race this year.

But first, if you’re listening to this podcast, that means that your health, your fitness, it’s important to you, you want to feel better, you want to look better, you want to get stronger, you want to improve your running. And I want to tell you that all of that is possible for you. And I also want you to know that I can help you get there.

You know, I’m talking to you on the podcast and you’re listening to this and you’re taking in a lot of this information. I listen to a lot of podcasts, I listen to a lot of books. I hear from a lot of experts and a lot of different topics. I know a lot of stuff about a lot of stuff.

But when it comes to the practical application of all that knowledge, nothing has been more helpful to me than having a coach show me what to do to guide me to mentor me to help me stay on track. I’ve had a bunch of awesome coaches in my life. And I’m a different person today because I’ve had these coaches.

And because I’ve had such an amazing experience with these coaches, it inspired me to want to be a coach. That’s why I do what I do. So I know how powerful coaching can be because I’ve experienced it firsthand.

So for you, if you’re listening to the podcast, you know, keep listening and learning. But if you want help applying this, consider working with a coach. Find someone that can show you the way, that can help you apply all this knowledge, somebody that can help you learn what works for you. That’s very important.

You need somebody that can hold you accountable. And it can’t be somebody that’s close to you can’t be your your spouse or your best friend, that typically doesn’t work. You need somebody to hold you accountable and help you to stay on track and stick to the plan so that you can get the results that you want faster and more effectively than you could do on your own.

Okay, and if you are interested in working with me, I’m always here for you. Just go to my website runningleancoaching.com, click on Work With Me and we’ll get together we’ll get on a call. We’ll talk all about coaching and how it can help you to become the most badass version of yourself yet, cool? Runningleancoaching.com and click on Work With Me. And hope to see you soon.

Okay, so it is spring season spring racing season. And we are in the midst of getting ready for a lot of spring races. Some people have already run, you know, maybe Boston or something like that. So just understand that there’s lots of races happening this time of the year. Typically here in the US, it’s spring and the fall. That’s our racing season.

But you know, there’s lots of stuff that happens in the summer and in the winter as well. But for now, let’s let’s focus on kind of some of the spring races. So if you’re running a 5k, 10k, half-marathon, marathon, and you are considering some sort of a pacing strategy, or you don’t know really what your pacing strategy should be. I’m gonna hope to answer that question for you today and give you a really solid pacing strategy that works for pretty much all runners.

It’s proven to be kind of the most effective pacing strategy. But one thing I want to start out with is just saying that you have to practice pacing in your training, okay, I can’t stress this enough.

You cannot show up on race day and expect for some miracle to happen. Like you can’t do all your training at a 10 minute pace and then just decide that you’re going to run a nine minute pace for your half marathon and be able to do that effectively. You have to practice your pacing in your training. Just stick to the script, okay.

And especially in your in your training, it’s important that you don’t get sucked into, you know, training at somebody else’s pace. You don’t want to get sucked into racing at somebody else’s pace, either. I’ve done that before, I’ve gotten excited at the beginning of a race.

And you know that, oh, I’m gonna run with my friend over here. And this person’s a little faster than me, and I just, I couldn’t hold on, you know, I didn’t stick to the script, I had a plan, I knew what I was going to do, this person was running faster than me. And I was trying my best to hold on.

But it really messed me up, because I wasn’t able to have a good race, because I started way too fast and was not able to handle that, because I wasn’t training that way. But this is important in your training as well, that you are running your paces that you are sticking to your plan so that you are fully prepared to run your, you know, hopefully predicted pace during your race.

But we get caught up in this as well like, especially if you run with a group of people or you want run with friends. And they might be faster than you or slower than you and you kind of get caught up in running with doing all your runs with them. But it’s not really at a pace that that you want to be running at. So you have to sort of do your own thing.

And a good example of this is that for me, I’ve slowed down this past year. Last year, I did a lot of slow running, I was training for this 12 hour event. And the whole point of that was just to, you know, be on my feet for 12 hours running, and be able to finish that and feel good at the end.

So I did a ton of slow running. And I just kind of took a break from the speed work and really wasn’t trying to race anything all last year. So my pace slowed down quite a bit. And then when I started running with my running group in January to start training for this half marathon I’m doing here next weekend, I couldn’t run the same speed as them, I couldn’t keep up with them.

And so it was fine. I was like you guys go ahead, I’m just gonna like hang back here. I actually started, I usually don’t run with headphones on with the training group because I like to talk to people. But I started bringing my headphones and started listening to podcasts and stuff because I was kind of running it at a pace that wasn’t really in line with the one of the pace groups in our in our room group.

So I was doing a lot of training by myself. But that was okay, I wanted to do that. That was what I needed to do, I was sticking to my plan. Okay, so I want you to do the same thing. So make sure that you are sticking to your plan in your training.

And then when you show up on race day, you have to stick to your plan, don’t get caught up in the excitement of the race, don’t get caught up, you know, just trying to keep up with somebody else.

And if you’re going to run with someone, you guys have to have a conversation ahead of time about what the plan is, you know, you might say like you, okay, I’m going to help you, I’m going to pace you for this because it’s your first half marathon, and I’ve done a dozen of them.

So I’m going to pace you, this is the pace we’re going to stay at, I’m going to stay with you no matter what, like that’s a conversation that you would have if you were you know, pacing someone, but if you’re just friends and you’re running, you might have to say, Listen, I’m feeling pretty good. Today, I’m going to you know, try to, you know, maintain this kind of pace. And if I leave you in the dust, you know, just don’t take it personally, you know, you got to have that conversation.

So everybody’s on board, and there’s no hurt feelings or anything like that. I think we put our feelings above, like what we really want for ourselves, you know, I don’t want to hurt their feelings. So I’m gonna try to stay with them. Like, don’t do that. If that’s not in your plan.

Okay, so probably the most important thing to start talking about here is that just stick to the script, do your training, make sure you’re following your your pacing plan, practice it in your training, and then on race day, make sure that you are following the plan that you have been practicing.

Remember nothing new on race day, right. Another thing I wanted to kind of touch on really quickly is this idea of a central governor. So there’s this concept called the Central Governor Model. And it’s not something that has been like 100% proven but it is very, there’s very compelling evidence that this actually is is a thing.

Okay, so the Central Governor Model says that your brain will monitor the body through your brain monitors to the body to make sure that your body doesn’t get too far from homeostasis. Homeostasis is like everything in balance, okay.

In essence, what we’re saying here is that the body is I’m sorry, the brain is the body’s control room. Okay? And it is like a safety mechanism and it’s keeping your body from dying. Alright, so when you’re out there running and you’re pushing yourself, and you’re trying to you know, PR your marathon or half marathon, your brain is going to tell you at some point this is dangerous, you’re going to die, you might feel like you’re going to die.

But a lot of times it is just your brain telling you that your body can continue. And they’ve done all kinds of studies where they’ve put people on treadmills or on on bikes, and they’ve just had them go until they couldn’t go any longer. And the people that could go longer, the way they structured the studies, they would, they would have people run on a treadmill or on a bike, and they would have them go as long as they could, until they completely fatigued, they kept cranking up the intensity.

And then they got to a point where they couldn’t go on any longer. And they repeated this over and over again. So they can only go to a certain distance before they crapped out, you know. But the interesting thing is, when they told them, oh, the person before you was able to go, you know, 28 minutes, well, then they were able to push past that.

And then they said, okay, with the person before he was able to go 33 minutes, and then they were able to push past that. So it’s interesting, because it isn’t the body that’s giving out, it’s the brain that’s telling them that they need to quit.

But if the brain is like, oh, I can go another three minutes, they’ll do it. It’s very interesting, right? So just understand that this has been a concept of Central Governor Model has been around or proposed by a physiologist, guy named Avi Hill back in 1924.

And he had this theory that the heart was protected by some sort of Governor so that you wouldn’t die from really intense activity, exercise. And then Tim Noakes has talked about this a lot. And he’s a modern day professor. And basically, he’s saying that, you know, the subconscious brain, there’s something in the subconscious brain, that sets the exercise intensity, that determines like how hard you are able to push, and just understand that, you know, the brain is going to be telling you that you want to stop, but chances are, you can continue going.

So just understand that that is a real thing. That Central Governor Model is probably something that we all have to deal with, when we’re pushing hard, especially in the late stages of a race. So if you’re trying to PR and you know that you’re getting close, chances are that you can keep going.

But if you’re like, if it looks like it’s not going to happen, it’s easier to give up, right? Because your brain is telling you one thing versus another, it’s telling you this is possible for you, you can do this, you only got you know, you just gotta like push it for the next five minutes, you can do it.

But if it’s like, oh, you’re probably not going to PR, you know, you’re just the the math isn’t going to work out, you’re not going to be able to do it, you might give up, you know what I mean? So it’s very interesting. So just keep that in mind.

I’m just putting this out there because I think it’s very fascinating the way that your subconscious mind can control what’s going on with your body. Okay, so and then there are also some different tools for pacing. So there’s assessment tools to kind of keep track of your pacing.

So, you know, heart rate monitor is one of them, your GPS, watch the time. And then there’s the RPE or rate of perceived exertion scale. So they these all have, you know, sort of pros and cons. You know, with your heart rate monitor, if you’re somebody that’s used to doing heart rate training, and you know that for you, keeping your heart rate at like a 140 is where you need to be, and that’s going to give you the best results, then then do that, again, you have to train with this stuff, right?

If you’re doing the GPS that might give you real time pace, that’s awesome. Sometimes the real time pace can be a little misleading because it bounces around a lot, you know, look down on my watch, you know, you have those different fields, you’ve got like the current pace, that’s your real time pace right now. And then you’ve got your average pace.

Some people like that current pace, because it’ll say, hey, I’m running an eight minute mile. But then you look down and your your nothing has changed. And it’ll say like 8:30, it’ll say 9:00, it’ll say 7:30. You’re like, what is going on here? Well, it’s not perfect. Okay, so GPS is not going to be perfect.

And then if you use your average, that tends to be a little bit better. But again, it’s not going to be perfect GPS, especially when you’re running a race in a urban area with a lot of buildings and stuff like that the GPS can be wildly off. People tell me all the time, oh, you know, this course was long, my watch thought it was, you know, 26.8 miles?

And I’m like, no, they measure the courses, they get that part, right, they get that part. They’ve done extensive measuring of courses to make sure that they are correct. So chances are, they’re not going to be half a mile or more off. You know, they might be a few feet off or something like that, but probably not even that. So just understand that GPS can be a little bit misleading and it’s hard to rely on that as a pacing tool, just so you know.

A better strategy is using time I think that If you’re trying to, you know PR a certain race, you know that if you’re wanting to run a four hour marathon, then you know that you have to cross the finish line, under four hours, like it’s just a matter of time, it doesn’t matter what your heart rate says, doesn’t matter what the GPS says just go by the time.

And at race expos, a lot of times, you can grab a pacing band. And so it is actually a band that you wear around your wrist. And it is a chart of what time you need to be at each mile marker.

Okay, so for me it let’s say, let’s just keep the math simple. Let’s say you want to run a 10 minute mile, that means your first mile, you need to hit that mile marker in 10 minutes or less, the next 20 minutes, 30 minutes, and so on. But once you get into like 16 miles or whatever doing the math can be kind of hard if you’re like trying to hit a 9:30 or something like that, right?

It’s like, oh, my god, I can’t do that kind of math. So having that band on your wrist is so awesome, because all you have to do is look down and go. Okay, my time is this, this is where I should be, I’m a minute faster than I need to be, perfect. I’m just gonna keep doing what I’m doing. So very, very effective pacings tool to use, it’s an assessment tool, you know. So go by time over pace, I think this is going to be very helpful for most people.

And then there’s the RPE scale. So that’s your rate of perceived exertion, just understand that you have to understand how it feels for you to run at 9 minute pace or a 10 minute pace or whatever. Like you have to be practicing this and you have to have gotten in touch with your own rate of perceived exertion so that you understand what that feels like for you.

When you get good at this though, this is awesome. Because you just know, Oh, this feels like a six on the RPE scale, this feels like a seven. Oh, maybe I need to slow down I’m getting into the eights. Or you can say this is a four, I can write this pace all day. So when you get good at that this is really an awesome strategy to use for pacing.

So most people make mistakes when they are running a race and some of the most common ones, especially for the longer distance races. You know, if you’re if you run a 5k, you’re going to be running pretty hard from the gun, you’re just going to run hard from the beginning.

And you’re going to, you know, put it all out there and you can kind of maintain a pretty high intensity for the duration of that. But then when we started getting into the longer distances, 10 K’s half marathons, marathons. One of the most common mistakes people make around pacing is just starting off too fast.

Probably the most common pacing mistake is getting caught up in the excitement of the of the event. I mean, it is super exciting. You’re down with thousands of people that got the music blasting or shooting off fireworks or whatever they’re playing, you know, Bruce Springsteen’s Born to Run as you cross the start line. It’s amazing, right? Probably the most overplayed song at the start of a marathon by the way, but just a little side note there.

So the most common mistake is going to be starting off too fast. And so one thing you want to do is not do this, right? Don’t try to keep up with people around you. Another common pacing mistake is running someone else’s pace, we talked about that already.

Don’t run a pace that somebody else has set, you have to set your own pace, you have to have been practicing this. And then the third common mistake that people make is running at varying intensities, you really don’t want to do this.

Most runners try to maintain the same speed. So they’re trying to maintain a certain pace, even when they’re running uphill. So what they will do is they will run hard and fast uphill, and then they will slow down a little bit on the downhills. And this is actually not a very efficient way of running. You don’t want to be varying your intensities. It’s not as efficient as just a smooth and steady approach. Okay.

And that really is the best racing or pacing strategy for a race is a smooth and steady approach. You don’t want to be bouncing all over the place. You don’t want to be all erratic with your pacing. You want to get into a pace pretty quickly. You know, for some races, you want a little bit of a warmup period and honestly the start of most races is going to give you that opportunity. If you’re running a crowded race, then the start is usually going to be pretty slow so you may be 30 seconds to a minute slower for your first mile or two. Whatever, that is completely fine.

And to do that, get into your, your effort level that you want to maintain for the duration of that race, a consistent effort level is the most effective pacing strategy. Okay? Please understand that that is different from your pace or your time. Now we want to pay attention to that stuff, especially the time if you’re trying to get you know a PR.

But the most effective pacing strategy is going to be to maintain a consistent effort throughout the duration of your race, that means that there will be times when you’re running uphill, and you might have to slow down a little bit or you’re running downhill, and you might be able to speed up a little bit, try to maintain that consistent effort level, I have used this pacing strategy to hit all my PRs, my 5k 10k, half marathon, a marathon is all all of those.

I applied this strategy right here consistent effort throughout the majority of the race, with a strong finish at the end. That’s it, that’s the that’s the most effective pacing strategy right there.

Think about it like this. If you have two cars, and they’re both driving the same distance, one’s driving steadily at 65 miles an hour. And the other one is constantly braking and accelerating, braking and accelerating, they’re going 40, they’re going at, both cars are going to arrive at the finish in the exact same time. One hour, let’s say, okay, but which one was more efficient, you know, which one had more gas in the tank at the end, you know, it’s going to be the one that just maintain a steady, smooth pace the whole time.

So this is a really good analogy for what your pacing strategy should look like. Okay, this does not mean that you don’t push hard in some areas of a race, it does not mean that you don’t finish strong, that is very important. You always want to have a race where you finish it strong.

And this is, again, something you have to practice in your training, you cannot just show up on race day and think that all this stuff is going to come together for you have to be practicing this stuff. Now, you’re not going to practice a whole half marathon like this, but you might do a nine mile or you know, or 10 miles at your race pace with a strong finish just to see like, where are you from a fitness standpoint, is this doable for you? Are you able to do 9 or 10 miles at race pace? And if you are, then your half marathon is going to be definitely doable. Okay.

So that would be my suggestion for the most effective about pacing strategy. And just keep in mind that, you know, we’ve got things to consider, we’ve got the excitement of the race, you gotta like make sure you’re calming yourself down, and you’re not getting caught up in the excitement or running somebody else’s race. We’ve got pacing versus time versus heart rate, all those things you have to consider.

I suggest if you can for longer races to get that pace band, so that you know where you’re supposed to be at each mile. And then settle into your your pace early or settle into your effort level that matches the pace that you want to that you want to hit early. And then maintain that just hold that smooth and steady pace for as long as you can.

Yeah, you might be able to run faster on some down hills, you might run a little bit slower on some of the uphill, it’s perfectly fine to do that. That’s going to give you the most energy efficient race, you got to conserve energy for the end. That’s why we like that strong finish because you have to conserve energy for the end. And if you’re running out of gas throughout the middle of the race, that end of that race is going to be terrible for you. I’ve done that so many times.

So I know exactly what it feels like where you get to mile you know 20 of the marathon, you’re like I am just done like this is like so hard because you went out too fast your effort level was all over the place. And you’ve just been wasting gas the whole time essentially. Okay.

So instead of going for some crazy erratic thing or starting slow or starting fast or anything like that, just try for smooth and steady for the majority. Okay, push it a little bit here and there but really smooth and steady and then aim for that strong finish at the end. Cool. And I hope you have an amazing race this season. I’ll let you know how mine goes here in a couple of weeks. That’s all I got for you today. Love you all, keep on Running Lean and I will talk to you soon.

220. Should You Lose Weight While Training for a Race?

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A lot of runners are told not to lose weight while training for a race. There are many reasons why they are given this advice (which I cover in today’s episode), but I don’t necessarily agree with …

Continue Reading about 220. Should You Lose Weight While Training for a Race? →

Podcast Transcript

My name is Patrick McGilvray, and I’m an experienced marathoner, ultra runner, Sports Nutritionist, Master Life Coach, and weight loss coach for runners. I’ve dedicated my life to helping runners just like you properly fuel your body and your mind. So you can get leaner, get stronger, run faster, and run longer than you ever thought possible. This is Running Lean.

Hey there, and welcome to episode 220 of Running Lean. My name is Patrick McGilvray, The Weight Loss Coach for Runners, and today, Should You Lose Weight While Training For A Race.

So a lot of runners are told not to lose weight while training for an event. And there are many reasons why they are given this advice, which I’m going to cover in today’s episode, rest assured, but I don’t necessarily agree with all of it.

I believe that there’s a right way and a wrong way to lose weight as a runner, even when you’re training for an event like a half or a full marathon. So in this episode, can you and should you lose weight while training for a race?

But first, I know I share a lot of information here about nutrition, weight loss, improving your running, and building strength. And if you’re new to the podcast, welcome. But all this stuff might seem a little overwhelming to you and might be a little confusing, and you may not know where to even begin with all of this stuff.

So if that sounds like you, no worries, I’ve got you covered, I created a free training to help you get started with all this stuff. It’s called Five Simple Steps To Becoming A Leaner Stronger Runner.

You’re going to learn the basics of nutrition, strength, endurance and mindset, all geared towards you the long-distance runner. So if you’re ready to get leaner and stronger and become the most badass version of yourself yet, this free training is exactly what you need. Just go to runningleancoaching.com click on Free Training and get started on your weight loss journey today.

Okay, so why I’m talking about this today, should you lose weight while training for a race? I have heard from a lot of people that I talk to out there in the running community that they’ve been told that they should not try to lose weight while they are training for some event, like a marathon half marathon, even for a 5k.

Like you don’t want to, to you know, try to lose weight, just focus on running. Don’t worry about the weight loss. And it could even be bad for you, it could hurt your running. And there are a few things that I want you guys to consider when we talk about this subject today.

So, the first thing before I get into some of the reasons why we’re told not to try to lose weight while training for some event, the first thing to think about is what most runners think the answer is to weight loss.

So most runners believe, and even most coaches that I talk to, that the way you’re going to lose weight is to run more. So pick a race, pick a marathon, and start training for the marathon up to your weekly mileage, you’re going to be running more than ever, and you’re going to lose weight like crazy.

And I don’t know about you guys, but that was not always the case for me. In fact, I went through periods where I was running a lot and gaining weight. And I talked to people all the time who told me the same thing.

They’re like, yeah, you’re the first person that’s ever actually said out loud. What happened to me, was I was training for a marathon and I was gaining weight. And I don’t understand what’s going on there. All the experts tell me I should be losing weight, because I’m doing all this running. But this is the exact opposite of what’s happening to me.

And so I had that same experience, you know, I think there was a period there over the length of two or three years where I was running a couple of marathons a year, I was training for a bunch of ultra marathons.

And in that process, and it was just a couple of years, I gained like 40 pounds, that’s a lot of weight gain over the course of a few years. So for me, I had that experience of trying to, you know, run more and trying to lose weight, but it wasn’t working.

I was actually gaining weight in the process. Okay. So let’s start with why most runners gain weight while they’re training for a marathon. So one of the reasons why is that increased activity levels can lead to increased appetite. This happens for most people.

So you start training more, you’re running a lot more miles and you’re exerting a lot more energy, you’re using a lot more energy. And so your body’s natural response is to want to replace that energy that you’re expending. So you are going to be more hungry and so you end up eating more.

And especially if you’re eating the wrong kinds of foods, you end up overeating. And that’s a really hard way to lose weight. If you’re constantly overeating, then you know, your weight loss is going to be very challenging for you. Okay?

Another reason why a lot of runners gain weight while training for some events is they’re eating the typical runner’s diet. So they’re eating not only more food, but they’re eating that typical runner’s diet of all the carbs all the time.

And so when you increase your carb and your sugar intake, you are going to be holding on to body fat, you won’t be able to burn that body fat, it’s very hard to burn fat when you’re consuming a high, high carb diet, you know, the more carbs you eat, the more you crave carbs, and that makes it very hard to moderate.

And people are like, well just eat sugar. It’s fine, everything’s fine in moderation, you know, but I gotta tell you, I don’t know about you guys. But for me, eating sugar in moderation is very hard for me. Because the more you eat that stuff, the more you crave that stuff, and then you can’t get enough.

Your brain, and your body just want more and more and more. And it’s really difficult to moderate that stuff. And if you are a runner who is eating that typical carbohydrate-laden diet, so I call this being a carb-adapted runner, you’re you’ve adapted to using carbs as fuel, you will naturally need to consume more carbs to maintain high mileage, which leads to even more intense cravings, and an even harder time burning fat.

So your weight is mostly affected by your diet, not by the amount of exercise you’re doing. And nutrition has a much bigger impact on your body composition, the amount of fat that you’re carrying the amount of muscle that you’re carrying, versus exercise, exercise can help you to put on muscle, obviously, it can help you to lose some fat, but nutrition is a much bigger driver of body composition.

Okay, so we just have to understand that these are some of the reasons why you know, it’s why a lot of runners gain weight, even though they’re training for a marathon, okay? It’s not as simple as just calories in calories out. If it was that simple.

You know, you would always lose a ton of weight when you’re training for a marathon. But that is definitely not the case. And I talk to people every single day who tell me this, okay, so it’s not as simple as calories in calories out, increased activity levels lead to increased appetite.

Increased carb and sugar intake means your body’s going to be storing more body fat, it’s really hard to burn the fat. When you’re eating that high-carb diet, the more of that stuff you eat, the more you crave that stuff, the more you rely on that stuff for fuel for running, the more you want that stuff. So all of these things lead to it being very challenging to lose weight as a runner.

Another reason why runners are told not to attempt to lose weight while they’re training for an event is because just about every diet out there is going by this principle of calories in calories out, right?

So they want you to get into a calorie deficit and maintain it. And that’s how you lose weight. And that’s the principle that most diets follow when it comes to weight loss. And it works until it doesn’t work. So if you spend enough time in a calorie deficit, this is going to lead to a dramatically slowed metabolism.

So for example, if you’re eating 800 calories a day, you’re gonna lose weight doing that, okay, but eventually, your metabolism will slow down to match that 800-calorie energy intake that you’re getting.

Because your body’s like, listen, we’re only getting 800 calories a day, our energy output is, you know, at resting metabolic rate is 2000 calories a day, we need to lower that we need to keep lowering this until we can match the energy that’s coming in and over time, people that are in a calorie deficit for a long period of time, they find that their weight loss stalls for a long time and then they start to gain weight, because now their metabolism has slowed down to match the energy that’s coming in.

And it’s even worse if you’re training for something because then you’re exerting more energy and you’re not giving yourself the food that you need and the fuel that you need to repair and recover from all the training that you’re doing. You know, a lot of runners go into a calorie deficit while they’re training. And that’s a problem because your body needs the fuel.

You know most diets that are going by the calories in calories out principle is not recommended because you’re going to be lowering your calorie intake while you’re training. And your body can’t deal with that, like you need the fuel for running, you need the fuel for your running performance, you need the fuel for repair and recovery.

So being in a calorie deficit, while you’re training for a half marathon marathon is not recommended. And so that’s the main reason why most people are like, you know, don’t try to lose weight while you’re training for something, it’s really hard. And your running is going to suffer and it’s not good for you.

So this is why a lot of runners are told not to try to lose weight, while they are training for something, okay? The reason why a lot of runners gain weight, while training is you know, they are eating a diet that literally locks fat in their fat cells.

So when you’re eating a diet that’s high in sugar, and high in carbs, you are literally going to be holding on to fat and those fat cells. So their energy output goes up, right, because they’re training more, their energy intake goes up, because they’re eating more than ever. And they’re locking all the fat in their fat cells. This makes for a very tough combination if you’re trying to lose weight, right?

So runners who are trying to lose weight, and they’re training for an event, you know, they’re making a lot of these mistakes. So there is a better way to do things, okay? And this all focuses around this idea of burning fat, right?

If you want to lose weight, you have to burn fat, I think we can all agree on that, right? And if you’re eating the all-carb all the time typical runner’s diet, burning fat is going to be very difficult for you.

So imagine your body has a fuel tank, and there’s fat in that fuel tank, and then there’s carbs in that fuel tank, sugar, whatever you want to call it, it’s all the same thing. It’s all carbohydrates, essentially, the very top of that fuel tank, the most easily accessible fuel is the carbs as fuel. And your body has a very limited supply of that, but it is available pretty easily.

Okay, once that’s gone, you can start tapping into that larger amount of fuel that you have, which is your stored body fat, you can use stored body fat as fuel, which is amazing. But when you’re eating carbs all the time, you’re eating sugar all the time, you’re you know, training with all the carbs and the sugar and stuff like that, it’s very hard to get into that fat-burning zone, it’s very hard to get into that fat burning state, you’re not going to dip into the fat as fuel.

So when you’re eating that high-carb diet, this is what locks your fat in the fat cells. Insulin is the driver of this. So high-carb diet means high blood sugar means high insulin, high insulin, it locks fat into fat cells.

When you do the opposite, when you do kind of a lower carb diet, that means fat is available to be burned. So the low-carb diet means that your blood sugar is low, or you know normal, your insulin levels are normal and then fat burning can take place.

Okay, so high-carb diet equals storing fat, low-carb diet equals burning fat. Just keep that in mind. That’s a good principle to follow right there. So, if fat burning is the goal, which it should be, then everything you do should be to optimize fat burning.

So that means keeping the carbs low, getting into that fat-burning state and then maintaining it, you know, so switching from being a carb-adapted runner to a fat-adapted runner. So you’ve adapted your body to using your own stored body fat as a fuel source.

If you want to lose weight, you have to burn fat. And eating the typical runner’s diet of all carbs all the times means that you have effectively shut down fat burning and losing weight will be extremely difficult for you.

Okay, but what about running? Aren’t you going to crash and burn without all the carbs? Don’t you need carbs to run? And I think you know the answer to this already if you’ve been listening to this podcast at all, but I’m going to break this down a little bit for you.

So carbs, yes, they’re a great source of fuel for running. This has been pretty well established since the 1980s. You know runners have been using this all-carb approach to running since then. The problem with this is you’re relying on one fuel source, you’re relying on carbs for fuel and that’s it.

And it’s a finite amount of energy that you can store as you know blood glucose and glycogen that’s stored in your liver and your muscles. It’s like around 1800 to 2000 calories of fuel essentially. And this is going to run out in it’s different for each person. But let’s say around 90 minutes or so, and you’re gonna hit the wall and you’re gonna crash and burn.

This is like so many runners hit the wall in the later stages of a marathon, they literally run out of gas in the tank, you know. And for most people, that means that even if you’re running half marathon, you’re gonna be probably hitting the wall, three-quarters of the way into the race.

All right, you know, unless you’re super fast, and you get it done in less than 90 minutes. But for most of us, I think, you know, two hour-ish, you know, half, you know, somewhere around that range is pretty normal.

But if you’re relying on carbs for that, then it’s going to be tough for you. Okay. Another issue with relying solely on carbs as fuel, is that you have to keep ingesting carbs in order to sustain the running. And this can cause a lot of stomach distress with people, it can cause disaster pants, which is something you definitely don’t want to happen while you’re out there running a race.

Have you ever seen somebody sprint off to the Porta Potty, they’re like, oh, maybe a little too much sugar, I don’t know. But the other source of fuel that your body produces naturally is fat, stored body fat. This is an incredible fuel for endurance athletes.

And listen, the whole reason we store fat is to use it later for fuel, you know, eat some food, some of that energy gets used right away from the food that we eat. And some of that gets stored as fat. This is the natural order of things.

This goes back to our ancient ancestors, who went through periods of feasting and fasting, they were very well adapted to use their own stored body fat as fuel, you know, they would find food, meat, berries, honey, whatever some of that energy would be used right away, some would be stored as body fat, then they would have periods were fasting, where they were fasting. And food was kind of scarce, you know.

But it wasn’t a problem because they had all the fuel they needed on board. And they tapped into that stored body fat they were they were fat-adapted, essentially. And I think this is our natural state as human beings to be fat adapted. In order, it’s during these times of limited food availability, that we develop the ability to use our own stored body fat as fuel, and it’s very effective. And we use it very, very well.

Humans do it, animals do it. Think about a bear fattening up for the winter. And then they can live all winter long, hibernating, essentially using their own stored body fat as fuel. And you see those bears coming out of hibernation, they’re all skinny. It’s pretty funny looking, actually.

But they’ve essentially been using that stored body fat as fuel. And so we have that same mechanism built in basically, you know, I kind of feel like hibernating all winter, that would be amazing.

The problem with us as humans, though, is that we never stopped storing the fat we’re just constantly eating the kinds of foods and overeating and just always adding fat to the equation and never burning the fat, right?

So if you want to lose the weight, you have to burn the fat you have to get your body into that fat-burning state and maintain that fat-burning state. So you need to get fat-adapted, you need to adapt to using your own stored body fat as fuel.

So using your own body fat as fuel against the natural state of is humans, we’ve been doing it for millennia. It’s a very effective fuel for endurance activities like persistent hunting or running a marathon. You know, if you can only store 1800 to 2000 calories of glucose or glycogen, as you know for sugar.

Basically, as a carb-adapted athlete, you can easily store more than 100,000 calories as fat. Even the leanest runners have enough body fat to run for days and days nonstop without the need to refuel. That fat is an amazing source of fuel for endurance athletes, okay?

And again, this isn’t some weird fad. Using fat as fuel is something we’ve always done as human beings. Lots of endurance athletes, lots of the top endurance athletes in the world are actually using this approach this fat adaptation approach as a tool to improve their endurance and their racing performance.

So it’s not something they’re doing because it’s detrimental to running, they’re doing it because it’s really beneficial. And it actually gives them an edge it gives them a tool that most runners are not using. When you can get really good at burning fat you have a tool that most other people are not using.

And then fat-adapted doesn’t mean that you never use carbs for fuel. It means improving fat burning immensely. And also using some carbs as fuel so you can get the best of both worlds. So you can use both of these fuel sources very effectively. And you can kind of go back and forth between the two and use two at the same time.

And most runners don’t do this. They’re just using the one form of fuel they’re using the sugar as fuel and they’re trying to I just rely on that as the only source of fuel. So they’re leaving this whole other thing on the table. So don’t do that.

But when you’re using fat as fuel, what happens? You burn the fat, your you lose the weight, like this is an amazing way of not only improving your running performance but also losing weight. And yes, you can do this while you’re training for an event or a race. Okay.

So I think you know, the answer here is pretty clear, you can do both, you can train for a race without inhibiting your performance. And you can lose weight in the process. But you have to take a different approach, you can’t do the all-carb approach because for most people, that just doesn’t work.

For some people that works great, and that’s fine. If you don’t have a problem getting you know, gaining weight while you’re training and stuff like that, then you keep doing your thing. That’s awesome. But if you’re somebody who gains weight, well, whenever you even look at carbs, or when you’re training for something, and you’re like, why am I gaining weight while I’m training for this marathon?

If that sounds like you, then cutting down the carbs might be a way to get your body burning fat. And that might work really well for you. You know, don’t cut your calories. That approach probably isn’t going to work either. You know, you got to give your body the fuel that it needs, but cut out the carbs and the sugar and see if that helps.

Okay, get your body into the fat-burning state. It’ll help improve your weight loss. It’ll help improve your running performance. And I think it’s definitely something you should try. Cool. All right, that’s all I got for you today. Love you all, keep on Running Lean and I will talk to you soon.

217. 5 Ways to Improve Your Endurance

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Whether you are just getting into running or have been at it a while, you should be actively working on improving your endurance. While there are many methods out there that are designed to help …

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Podcast Transcript

My name is Patrick McGilvray, and I’m an experienced marathoner, ultra runner, Sports Nutritionist, Master Life Coach, and weight loss coach for runners. I’ve dedicated my life to helping runners just like you properly fuel your body and your mind. So you can get leaner, get stronger, run faster, and run longer than you ever thought possible. This is Running Lean.

Hey there, and welcome to episode 217 of Running Lean. My name is Patrick McGilvray, The Weight Loss Coach for Runners. Today, I’m talking about five ways to improve your endurance. So whether you are just getting into running, or maybe you’ve been at it for a while, you should be actively working on improving your endurance.

And there are many, many methods out there that are designed to help you improve your endurance. But there are a few key principles I think most runners overlook. So today, I’ve got five ways to improve your endurance to help you run longer, and make running easier in general, who doesn’t want that? I know I do.

But first, I know I share a lot of information here on the podcast about running and nutrition and weight loss and building strength and all these topics. And if you’re new to the podcast, this might all feel a little bit overwhelming and confusing to you. And you just don’t know where to start.

You’re like Patrick, where should I start? Well, funny, you should ask because I created a free hour-long training video that can get you started. It’s called 5 Simple Steps To Becoming A Leaner Stronger Runner.

You’re going to learn all the basics of nutrition and endurance and mindset and building strength. All for you the runner who is maybe interested in improving your body composition, losing some weight.

So if you’re ready to get leaner and stronger, and you’re ready to become the most badass version of yourself yet, which you are, I know you are, then this free training is exactly what you need.

Just go to runningleancoaching.com click on Free Training. I know it’s so logical, right? And get started on your weight loss journey today. Okay, so five ways to improve your endurance. Why am I talking about this today?

Well, lots of runners that I talked to don’t know where to begin with this, or they are not really working to improve their endurance, and they don’t understand why they’re not improving their endurance.

So if you’re a new runner, you might have no idea how to build your endurance, you might be just thinking that you’re just going to run and just keep running and just see if it pans out, you know, see if it works.

Somehow see if some magic happens, where you’re going to be, have more endurance, be able to run longer, and maybe run easier. Seasoned runners that I know, might not be feeling very good when they run and they’re like, I don’t understand what’s happening here. I’m running all the time, but I can’t seem to get faster, I can’t seem to run longer, running still feels really hard all the time.

So you know, whether you are a new runner, and just getting started with all this or you’re a more advanced runner or a seasoned runner, and you want to improve your endurance, then you should be actively doing a few things to help you improve that endurance.

Okay, so, and like I said at the beginning here, there’s a lot a lot of principles, if you just start Googling, you know how to improve your endurance as a runner, you’re going to find 20, 30, 40 different ways of doing that. I’m going to narrow it down to a few that I found, or that I that I tend to help people with more than others.

Because these are the things that kind of get overlooked a lot. Okay, so I’m going to talk about some things that may be overlooked. Okay. So why would you want to be actively improving your endurance as a runner?

Well, you might want to run longer distances. So maybe you’ve got a certain race distance that you’re training for, or that you would like to do someday. So maybe you’re a 5k runner, and you want to be able to run a 10k.

Or maybe you’re doing half marathons and you want to run a full marathon, or maybe you run full marathons and you’re ready to take on an ultra marathon. You know, so whether you want to run, you know, five miles or fifty miles, I think that building your endurance as a runner, or improving your endurance as a runner is key, it’s just going to make running feel easier. Okay?

So you might run a longer race, you might just want to run more miles every week. So you might love running, and you just want to be able to run more. So you just want to instead of running, you know, 10 or 15 miles a week you want to bump that up to like 15 or 30 miles a week.

So you don’t necessarily want to train for some ultra marathon, but you just want to be able to run more days or, you know, longer distances. For each typical training run that you do, you might want to run a faster race. So you might want to get faster for a particular distance.

So that could be whatever, whatever distance your jam is, but you may want to get faster and improve your endurance. Sounds kind of counterintuitive, but it can actually help you to get faster, I’m gonna talk about that here in just a minute.

And you might just want to improve your endurance for your heart health because improving your cardiovascular system is so good for your heart, right? The bottom line here is that you probably just want running to feel easier.

And I think most of us would agree that yeah, I want running to feel easier. Now I have to say this running is never going to feel easy, but it can feel easier. Running is hard. You know what I mean? Like, you get out there and you run. And it’s kind of hard, you know, but have you ever had one of those runs where you’re like, that just felt it felt easier, like that felt really good, you know, for a change?

That’s what we want, we want running to feel easier, it’s still going to be a workout, you know, just like swimming is a workout, cycling is a workout, but we want it to feel a little bit easier. Because when it feels easier, you’re going to want to do it more, and you can go longer if it’s feeling easier, right?

So I’m going to give you guys a couple of keys, here, I have five different ways that we can improve our endurance. And the first one is this, and this is going to come as no surprise to you, but it is to just run more so increase your volume.

So increasing your volume is the easiest way that you can build your endurance and build that aerobic system. So the aerobic system, you know, is the slow running system that you use, for most of your running, hopefully, something around like 80% of your running should be done in that aerobic zone.

Which means you’re not pushing it too hard, you’re going pretty easy. So the simplest way to run to increase your endurance is to run more, you know, it’s just like anything else, when you practice doing it more, it becomes easier.

You know, like, if you want to play the guitar, you got to practice playing the guitar and you’re gonna suck at it for a while, it’s gonna be hard, but the more you do it, the easier, it’s gonna get the same with running, you want to run longer than you have to practice running longer. If you want to run more, you gotta practice running more. Okay.

So why this works is because you are building an aerobic engine here, right? This is your endurance engine, this is probably the most important factor in long-distance running is building that strong aerobic engine.

Okay, so most training programs, they feature a lot of aerobic running, and some of them have some speed work built into them. But that that aerobic engine, your ability to run longer, at a slower pace is slower, you know.

Pace is the number one thing you can do to improve your endurance, okay? So if you want to improve your aerobic engine, increase the volume that you are running, and that will help you to build a stronger aerobic engine, it also helps to increase your running efficiency.

So when you can run more efficiently, you’re going to be able to run further, this is going to improve your endurance as well. And running, you know won’t use as much energy. You know, a lot of running, especially when you get into longer distance stuff is about energy conservation, right? We don’t want to be spending energy, flailing your arms around, or running all weird.

I’ve seen some people that run pretty weird. And I’m like, man, how do they do that? Like they, they can run long distances, and they have some strange gaits, you know. But when you run more, you can typically improve your gait. And one thing I’ll just say, a little sidebar about improving your gait or changing your gait as a runner.

As a running coach, we’re sort of taught that we shouldn’t really mess with people’s gaits too much like you should just run the way that you run because that is going to be the most natural way for you to run.

So don’t think that you’re running wrong. Just because you’re going to gradually when you increase your volume, your running volume, you are going to get more efficient running the way that you run naturally.

So I know it sounds kind of weird, but like don’t worry about if you have a weird gait or something like that or if you don’t think your running form is very good. Don’t worry about it seriously. Just run the way you run and over time, you’re going to be very efficient running that way.

Okay, for the most part now, there are some rare exceptions of people that have really weird flailing legs or arms or something like that, which we probably want to check out a little bit. But for the most part, your running gait is fine. So don’t don’t stress out about that too much.

Okay, so we want to improve our running efficiency, we want to be more efficient as a runner, and we want to use less energy as a runner, and increasing your volume will help with this. When you increase your volume, you also are preparing yourself for fatigue in races especially the longer runs right, when you increase your mileage, you’re going to be dealing with fatigue pretty often, and you’re going to get better at dealing with fatigue, fatigue is something that will happen.

It just happens, you know, it’s part of running. And so consistently dealing with fatigue and pushing yourself to that point of like, oh, I’m feeling pretty tight, this is really hard. That’s a good thing.

And that leads me to the last reason why increasing volume will help you improve your endurance is it helps you to build resilience and helps you to build mental toughness, you know, you’ve done all this hard work, you’ve you know, hit fatigue a bunch of times in your training, you’ve run longer distances, you’ve improved your volume immensely.

Now you have some resilience and mental toughness, some grit, okay, so when it’s time to dig deep in a race when you got to like really push it towards the end of a race in order to hit that PR or something like that, you’re going to have that mental toughness that’s going to be there. Okay?

Now, a little pro tip about increasing your mileage. Don’t feel like you can just do a huge increases in your mileage, you know, week to week, you don’t want to do too much too soon. This is what most new runners do. They’re like, oh, I can run. You know, I ran five miles last week, I’m gonna run 10 miles next week, don’t do that.

Try to stick to the 10% rule. That means that we never increase our mileage more than 10%. So for new runners, I would stick to this pretty hardcore. If you’re a pretty experienced runner, and you have been running for years and you’re not injured or anything like that you can be a little looser with the 10% rule. You can do 15%, you know, sometimes 20%, but don’t want to go too much too soon. This is a recipe for disaster, especially for most new runners.

Most new runners, they get injured because they do too much too soon. So increase your volume slowly. That means if you run 10 miles this week, next week, you’re gonna run 11 miles, and then you’re gonna just keep using that 10% rule. Okay, it takes time. So just give it the time that it needs, but increase your volume. That’s number one.

Number two, and this is one where I don’t see a lot of people talking about this, but you probably want to change your diet, you probably want to start training your body to use a fuel source that you have onboard already. That will help improve your endurance immensely. That is your own stored body fat.

And this is called getting fat-adapted, it means that you are basically switching your main fuel source from sugar to fat, from carbohydrates to your own stored body fat. If you want to take a deep dive into this, I talked about getting fat-adapted and using fat as fuel in the last episode of the podcast, number 216: An Alternatieve Way To Fuel Long Distance Running.

So definitely check that out. But here’s some little key takeaways here. Number one, think of your energy stores as a fuel tank. And at the very top of the fuel tank you have this tiny little sliver of sugar or carbohydrate that’s available as fuel.

And then below that sugar, you’ve got this massive storage tank of stored body fat as fuel. So most runners what they’re doing is they’re using the sugar at the top a little tiny bit of the fat. Yeah, we always are burning a little bit of both.

But most runners are burning primarily sugar and when that is available, that’s all they’re going to burn so they have to continually feed with carbohydrates in order to keep that sugar fuel tank that sugar part of the fuel tank topped off.

When you’re doing that you are just relying on sugar as a fuel source and it is a good fuel source for running it does work, but there are problems with that. Eating a lot of sugar causes a lot of people to gain weight and I’m one of those people.

Eating a lot of sugar, especially during running can really upset a lot of runners’ stomachs. And that is not something you want. You don’t want to have disaster pants while you’re out there running. I hear too many stories about that actually, and I don’t really need to know about what’s going on during the run when you’re eating too much sugar.

But people have really upset stomachs with trying to consume all that sugar. And most runners are not really fat-adapted, so they’re not using that stored body fat as fuel. So they hit the wall pretty often, like they just run out of fuel, because that that small little bit of fuel once it’s gone, they haven’t trained themselves to tap into that stored body fat.

So getting fat-adapted just means you’re primarily burning fat as fuel, and you’re not really relying on all the sugar, which is such a good way to go. Because then you don’t need to feel as much during these longer runs, you won’t get the stomach upset.

And you can basically, you’re going to feel like you can run forever like you’re going to feel like you can run long distances much longer. So this is a great way to improve your endurance that just not a lot of people are talking about out there. Okay.

That’s one principle that most runners overlook. But it is key if you want to improve your endurance as a runner, change your diet, get fat-adapted, ditch the sugar, and start you know, relying on your own stored body fat as a fuel source and your endurance is going to go through the roof. Again, check out the last episode number 216 on a deep dive into getting fat-adapted.

Okay, the third way to improve your endurance is to get stronger. So you want to be intentionally building strength as a runner. And this means like head to toe, actively building strength every single week, this has to be part of your training regimen.

You can’t just go well you know, I do strength training a couple of times a month or whatever, once a week, that’s just not enough. And again, I did a whole episode talking about how to build strength and the benefits of building strength in episode number 199. So check out that episode for sure I take a deep dive into how to do it and, and how to actively build strength.

But when we’re talking about building strength, we’re talking about building stronger muscles, you go to the gym, you lift something heavy, you overload the muscle group that you’re working, and then you have a positive adaptation, you build stronger muscles, okay?

Stronger muscles take longer to fatigue, this is a good thing as a runner, that means you can run much longer before you hit the wall because you have stronger muscles and you can go longer before your muscles are going to give out on you. Okay?

Building strength does not just mean stronger muscles, it also means you build stronger connective tissues like tendons and ligaments, and stronger bones as well, which is really important. But that tendons and ligaments, this is where most runners get injured.

Most running injuries are tendon injuries, like a tendinitis type of thing, which basically just means like you have a pulled or strained tendon of some sort, you know. And if you are a runner, and you’re ramping up your mileage and you want to build your endurance, you do not want to get injured through this process, right?

So actively building strength on a regular basis will help you to stave off injury, and help you to improve your endurance at the same time. So win-win.

Now running will help you develop stronger muscles, especially stronger leg muscles. And runners are like, well, I’m running and so that’s enough. That’s all I need to do. But it’s really not enough, okay, it’s not enough to just run.

First of all, you have to understand that running is a catabolic activity, meaning it breaks down muscle tissue, especially if you’re running a ton of mileage. So if you’re not actively doing some strength training to offset that and getting enough protein, you’re probably going to be losing muscle in the process.

Now it doesn’t mean you’re going to you know, waste away to nothing because running does help to develop muscle. But there’s a little bit of a breakdown that’s happening as well. So what you want to do is you want to hit the gym, and you want to be actively building stronger muscles, especially the stronger leg muscles in the gym.

Because when you do that, that’s going to help improve your running endurance, it’s going to help improve your speed as a runner, it’s going to help you become a more powerful runner. Strong runners are fast runners, strong runners are more powerful runners and strong runners can go longer.

So the third key really to improving your endurance is to get stronger because you’ll be able to go longer, you’ll stave off injury, and you’re going to be running is just going to feel easier for you.

Okay, number four is to run faster. I know this sounds counterintuitive if you want to improve your endurance you have to run faster. But speed work is one area that gets overlooked by runners who want to improve their endurance.

Most people have a love-hate relationship with speed work, they hate doing it. Maybe it’s a hate-hate relationship. They hate doing it. And it feels terrible. But the love part of it would be this: when you do speed work consistently, running will get easier.

You know, if you want to be a faster runner, you probably understand that you need to do your speed work, right? But doing the speed work. And doing it consistently will also help to improve your endurance as well. And most runners don’t realize this.

And when I talk about doing speed work, we’re talking about anything where you’re running and you’re pushing it, you start to feel like you’re pushing it a little or pushing it moderately hard, too hard.

So if you’re not pushing it, then that’s what we call the aerobic zone or easy running, this is a good thing. Just think of the cutoff as just being like, I don’t really feel like I’m pushing it at all. That’s when you’re in the aerobic zone.

But if you’re like, oh, I’m pushing it a little bit or I’m pushing a priority right now, that’s then you’re into the doing the speed work type of zones, okay. So really, I love HIIT training and I love tempo runs.

Tempo runs are where you’re running consistently, at a faster pace than your goal, half marathon or marathon pace, whatever your race pace is, let’s say your race pace is a 10-minute mile, then tempo runs need to be done 30 to 60 seconds faster.

So you might do a mile warm-up. And then you’re going to run 2, 3, 4 miles at that tempo pace. So that is like 30 to 60 seconds faster than your race pace. And then you’re going to do like a mile cooldown, okay, that’s a tempo run.

HIIT training is high-intensity interval training, this can be any kind of interval, it could be four hundred repeats, it can be thirty-second sprints, it can be hill repeats, it can be, I like to do longer repeats like 1/3 mile repeats, that you could do eight hundreds, like there are so many different ways of doing HIIT training, but it is so good for you.

So doing the speed work is key. If you want to run longer, then you need to improve your speed. So you want to do the speed work. Here’s why. When you do speed work, this will help to improve your VO2 max. This is the maximum amount of oxygen that you utilize while you’re running.

Higher VO2 max levels will indicate better aerobic capacity and improved endurance. Also, the speed work helps to improve your lactate threshold. So it can raise your lactate threshold doing the speed work will cause your body to produce lactate while you’re training.

Your body will then adapt and burn the lactate more efficiently the next time, so you have a positive adaptation from doing this kind of HIIT training especially. So this means that at higher intensities, you can go longer before fatigue or pain slows you down. So you got to improve that lactate threshold in you know, raise the lactate threshold speed work is how you do it.

The other reason why speed work will help you build endurance is because it helps to improve your body’s ability to deliver oxygen to working muscles. Oxygen delivery is key in endurance. And one really good way to improve your endurance is to do the speed work.

It also helps you with energy production. So your body has this ability to produce energy with oxygen and without oxygen. So when you’re without oxygen is like what we call the anaerobic zone, that’s when you’re doing like sprinting, you’re gonna just run out of gas at some point, you can only sprint for 10 seconds, 20 seconds, something like that.

And then you’re going to absolutely hit the wall. So when we practice that kind of interval training, you’re training your body to use oxygen more effectively. Another key to doing this speed work is that it helps to improve your ability to use both fat and carbohydrates as fuel sources, which is really a key right there, okay.

Because when you’re doing the speed work, you can bump up your body’s ability to burn fat. And a lot of people say well, you know I’m running faster, so I have to have the sugar. I need gels I need to fuel up I need to use sugar. You really don’t.

There have been a lot of athletes. One that comes to mind is Jeff Browning. He’s an ultra runner. And this guy’s been fat-adapted for years. He’s an elite ultra runner, he wins all kinds of stuff. Amazing guy. But he has been proven.

They’ve done some testing on him. And they’ve shown that he has the ability to burn fat, like more than just about anybody else out there. So most runners who are carb-adapted, they hit this switchover point around 65% of their VO2 max where they’re going from burning mostly sugar, or I’m sorry, burning mostly fat to burning mostly sugar.

So 65% is the traditional cutoff point or changeover point for most carb-adapted runners. But guys like Jeff Browning, he’s trained his body to use fat, mainly fat as fuel up to 90-95% of his VO2 max.

Even some people can go up to 100% of their VO2 max using just fat as fuel, it’s pretty awesome. You know, because that means that you can go much faster than previously thought possible. Right.

And then lastly, running faster helps to improve your cardiovascular fitness, it helps to improve your muscular endurance, and just helps you to improve as an athlete overall. So the speed work is key to improving your endurance for all these reasons.

And then lastly, number five. The fifth way to improve your endurance as a runner, and this is probably the biggest key to all of this is you have to be consistent, it takes time to build endurance as a runner. And consistency is going to be the key to doing this.

If you only do these things here and there, so if you do the speed work, you know, once a month or something like that, because you hate it. I talk to so many people are like I hate doing speed work. But I want to get faster, oh, I want to run longer. Okay, well, then you got to do the speed work.

But if you do these things inconsistently, you’re gonna get inconsistent results, right? You’re just not going to get there. You need to be consistent with your training volume, with your diet, with your strength training, and with your speed work. Consistency is key.

The way you accomplish anything in this world really is to take consistent aligned action, what are the actions that you need to take that are going to get you to this goal? Okay, make sure you know what to do. That’s key, right? But then practice doing those things consistently. That’s it. That is the key right there. Okay.

I mentioned like learning how to play the guitar earlier. If you want to learn how to play the guitar, you have to practice it and you have to be consistent with it. And it’s going to suck at the beginning and you’re going to be terrible. And everybody’s going to tell you to stop playing because it sounds awful. But you have to stick with it. And you got to keep doing it.

You have to take consistent aligned action if you want to accomplish anything in this world. Okay. Practice consistently improving your endurance and you’ll be running longer and easier before you know it. Cool. All right, that’s all I got for you today. I love you all, keep on Running Lean, and I will talk to you soon.

216. An Alternative Way To Fuel Long-Distance Running

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As runners, we’ve been told over the last 40 years or so that the only way to fuel for running is with carbohydrates. Loads and loads of carbs. Eat lots of carbs every day, carb load the day …

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Podcast Transcript

My name is Patrick McGilvray, and I’m an experienced marathoner, ultra runner, Sports Nutritionist, Master Life Coach, and weight loss coach for runners. I’ve dedicated my life to helping runners just like you properly fuel your body and your mind. So you can get leaner, get stronger, run faster, and run longer than you ever thought possible. This is Running Lean.

Hey there, and welcome to episode 216 of Running Lean. My name is Patrick McGilvray, The Weight Loss Coach for Runners and today, an alternative way to fuel long-distance running. So as runners, we’ve been told over the last 40 years or so that the only way to fuel for running is with carbohydrates, carbs, loads and loads of carbs.

Eat lots of carbs every day, carbo-load the day before you run, carb up in the morning pre-run, consume ample carbs during your run. And then of course, you’re gonna want some carbs for recovery after your run.

This has been the standard approach since the 1980s. But it’s definitely not the only way to do things. The thing is, this approach just doesn’t work for everyone. Some people like me gain a lot of weight eating all those carbs regardless of how much we run. So in this episode, I offer an alternative way to fuel long-distance running one that doesn’t cause you to gain all that weight in the process.

But first, I know I share a lot of information here on the podcast about nutrition, weight loss, and improving your running. If you’re new to the podcast, it can probably feel a little overwhelming. And you’re like I don’t even know where to start with all this.

And if that sounds like you, totally cool, I got you covered. I created a free training. It’s about an hour long. It’s a video that you can watch, you can check it out anytime it’s called 5 Simple Steps To Becoming A Leaner Stronge Runner.

In this video, you’re gonna learn the basics of nutrition, strength, endurance, and mindset, all these things that are geared towards you the long-distance runner. So if you’re ready to get leaner, and if you’re ready to get stronger, if you’re ready to become the most badass version of yourself that I know you are, then this free training is exactly what you need to get started. Just go to runningleancoaching.com and click on Free Training.

Okay, so let’s talk about an alternative way to fuel long-distance running. Why do I want to talk about this today? Because I keep hearing from runners and I keep reading articles online and social media posts for runners that talk about eating all the carbs.

And I’m like, gosh, are we still talking about this? Since the 1980s, the carb-loading approach has been the gold standard, so to speak for runners just eat all the carbs, and you’re going to find that most coaches teach this approach.

Most experts, quote-unquote experts, teach this approach. When I got my running, coaching certification, when I went through my coaching certification program, I was taught this approach. And this approach is fine. And it does work for some people. But it doesn’t work for everybody.

For some of us, like me, eating all those carbs caused us to gain a lot of weight in the process. You know, and I’m not against having carbohydrates. In fact, I think using carbohydrates strategically for running is a great tool.

It’s a really good tool that you have in your tool belt, why not use the carbohydrates as fuel, especially for the higher intensity stuff or races? But eating all the carbs all the time, is what we’ve been taught and it just doesn’t work for everybody.

You know, I’m one of those people that is very sensitive to carbohydrates. You know, I eat carbs and I gain weight. And so if I just take this standard approach to fueling for long-distance running, I ballooned up 40 more pounds, 50 more pounds, whatever.

You know, I’ve shared this before where I was training for ultra marathons, I was running all the time, I was doing a ton of mileage and gaining weight in the process. You can’t outrun the wrong diet, right?

So for me the all carbs all the time approach while I loved it. Who doesn’t love eating carbs all the time? Oh, pizza, sure. Ice cream. Yep, that’s going to, I mean, I’m a runner, so I gotta eat this stuff. Right? Spaghetti all the time. Like I was just I was eating tons of bread and pasta. And sugar, like this was my diet. You know, it was like a 90% carbohydrates, you know?

And I just kept gaining weight and gaining weight and I was like wow, even though I was running a ton, you know, I was training for ultra marathons and running ultra marathons regularly and then gaining weight in the process does not make sense, right?

You are supposed to lose weight when you start training. Well, the wrong diet won’t allow that to happen, right, so the wrong diet will cause the weight to continually stack up. So for me, this this all carbs all the time approach is one that I tried, and it just didn’t work for me.

You know, I also found that I would crash and burn during long-distance events. And I’m like, what’s going on here, because I’m using all the fuel. You know, I’m taking all the gels and I’m eating, I’m pre-loading with carbs and do all this stuff. But I keep crashing and burning and mile 18 to 22 of a marathon, you know.

And I was like this, this isn’t working, like there’s got to be a different approach here. Okay. And there is, there are, there is an alternative approach, there are probably multiple other approaches that you can take.

But there’s one specific that I want to talk about today, one that doesn’t require eating all the carbs all the time, and one that doesn’t require you to gain a bunch of weight in the process, if that’s you.

And listen, if you’re the kind of person that can eat all those carbs, and not gain any weight, and it works really well for you, then keep doing your thing. Keep doing that. My hat’s off to you. But if you’re somebody that’s like Patrick, that really doesn’t work for me, then listen up, because here’s the different approach you want to take.

You want to get yourself fat-adapted. So we’re talking about this concept of fat adaptation. Fat adaptation means that you train your body to burn your stored body fat as fuel for long-distance running.

When you stop eating all the sugar and all the carbs constantly, you give your body a chance to tap into your stored body fat as fuel. So the way this works, essentially, is think about your different fuel sources in your body as like a fuel tank, and the top layer of that fuel tank is what’s gets burned first.

And that top layer is going to be sugar, essentially glucose, glycogen, that kind of stuff. So that is going to be burned first. And as long as that’s available, that is what’s going to be constantly burned. Okay.

And so the concept, but behind all carbs all the time thing is like you want to keep that top layer of the tank filled at all times so that you’re constantly always burning that. The problem is that when you run out of that, maybe you get to mile 20 of the marathon and you just haven’t done a good job of keeping up with the amount of carbs that you need for that event, or you haven’t trained yourself to metabolize carbs that to that extent.

That top layer of the tank is going to run out and then you’re going to crash because you don’t, you don’t have access to that lower portion of the gas tank, which is the biggest portion, I’m going to say it’s probably like 90% of that gas tank is going to be your fat stores.

But you don’t have access to that because you haven’t trained your body to use that fat as fuel, like the pathways are not there. So what happens is that when you stop eating the sugar and the carbs all the time?

You start to train your body to use the alternative fuel source, the fat stores the stored body fat, you know, we all eat some, you know, we all eat food and some of that energy that we consume gets used towards working muscles, some of that energy gets stored as fat to be used later as fuel.

The problem is we’ve just gotten so far away from using our stored body fat as fuel, it’s kind of like we just constantly put wood on the woodpile, but we’re never burning the wood it just keeps stacking up that’s our fat stores just getting bigger and bigger.

So when you train yourself to tap into those stored to your stored body fat as a fuel, now you have this like almost unlimited fuel source for running. So that’s the concept of fat-adaptation, you’re removing the sugar and the carbs that that initial, like, let’s say 10%.

And I’m kind of making these numbers up but just think of it like you know, we only have the capacity to store like 2000 calories as of energy as glucose but we have our body fat can can store hundreds of thousands of calories of energy as stored body fat, so just know that yeah, it’s probably like 10% and 90%, something like that. It’s probably more like 99 and 1% or something okay.

Anyway, so we want to get ourselves fat-adapted we want to be able to adapt to using that stored body fat as fuel. Okay, now, people hear this and they’re like, oh, that’s crazy. That’s just some weird fringe thing, it’s probably a fad, and it’s gonna go away.

Listen, we’ve been doing this for millennia, as human beings, we’ve been doing it for more than millennia, for like millions of years. Fat Burning is our natural state as human beings. You know, we store some of that energy we consume as body fat, and we use it when we’re not eating.

This is the way the human body is designed, you know, there’s periods of feasting, and there’s periods of fasting during those periods of fasting, we should be tapping into our stored body fat as fuel. Humans are really good at this, we are naturally really good at using fat as fuel.

And we’re naturally good distance runners like we used to be hunter-gatherers, we used to be a persistence Hunter, so we would, we would chase down prey, and we would outrun them not from a speed perspective, but from a time perspective like we would, you know, cut an antelope out of the herd or whatever.

And they might be able to outrun us in the short distance, but over time, like over hours and days, we would run them down to where they just would die of exhaustion. You know, poor antelope. I know, but good for us, because now we have this nutrient-dense meal that would that would sustain us, you know.

So the human body is designed to use that stored body fat as fuel during those times when we didn’t have the other food coming in. Okay. So to say that, oh, you have to consume all the carbs, all the pasta, all the bread all the time, just to be able to run?

That’s actually the new thing. That’s actually the weird fad thing that we’ve only been doing for the last 40 years or so. Right? I mean, isn’t that interesting that people look at this fat-burning thing. And they’re like, oh, you know, that’s not the way you should do it.

And I’m like, well, listen, we’ve been amazing runners for millions of years as humans and we never had to eat all the pasta and bread and gels and stuff like that. Why now? Should we have to do that? Okay.

So not only is it not a fad thing, or some weird approach, like there are elite runners that have adopted this approach for years and years and years, and they’re at the top of their game, you know, I’m gonna mention a couple of them here.

And I’ve talked about these guys before on the podcast here. And there are countless others too, but these guys just are kind of like the top, you know, the top 1% or whatever. Jeff Browning. He’s an ultra runner. He’s finished nearly 200 ultra marathons in his career. He’s had over 40 career ultra marathon wins 29 of those at the 100 mile plus distance, making him second in the world for the most 100 mile wins in history.

Ranked seven times in the top 10 of ultra running magazines, North American Ultra Runner of the year, ranked third in Ultra running magazines, North American Ultra Runner of the decade. He builds multiple, multiple course records, including the Moab 240 course record, and he is a low carb, low carb, high-fat kind of he takes that approach to his training.

You know, he’s very vocal about his fat-burning approach, his fat-adapted approach to ultra running, you know, he doesn’t consume all the sugars and all the gels and all the pasta and all the carbs. All right.

And another one that comes to mind is Mike McKnight. He’s an ultra runner. He specializes in the 200 mile distance. And he posed several wins every year for different events. He’s kind of known because he ran 118 Miles while consuming zero calories, zero calories. He ran 118 miles. He was just relying on his own stored body fat for fuel and he’s a pretty, pretty lean guy. You know? He’s amazing.

And I actually tried this, I was like, hey, you know, I’m gonna I’m gonna give this a shot. I didn’t do 180 miles but I did two marathons and a 50k ultra marathon on zero calories just to say like, Oh, can I even do this? Yeah, I could do it and I was fine. Really no problems whatsoever.

And then of course, there’s Zach Bitter. He’s an American ultramarathon runner. He specializes in the 100 miler distance and he’s done like over 60 ultras. He’s known for his low-carb diet, which he uses for training and racing nutrition. He had the record for the 100 miler. One point of 11 hours, 19 minutes and 13 seconds. I’m gonna say that one more time because that is a crazy number, he ran 100 miles and 11 hours in 90 minutes. That’s insane.

He’s the holder of the 12-hour American record at 104.88 miles. He claims the 100-mile and 12-hour world records at the Six Days in the Dome event in Milwaukee in 2019. Competed for team USA world 100 Kilometer team three times.

So these are guys, these are just some of the guys who are benefiting and their, their elite athletes who are at the top of their game. And they’re taking this low-carb approach to distance running. They’re not consuming all the carbs all the time. Yeah, they do use some carbs for their events.

And they’ll tell you, you know, you can check them out, or their websites, check them out on social media, they have podcasts and stuff like that, you can totally listen to what these guys say. And they’ll tell you they do like maybe, you know, 30 to 50 grams of carbs per hour for these events, which is not a lot. But they’re not eating all the carbs all the time. They’re taking this fat adaptation approach to running and it’s working really, really well for them. Okay.

Another thing to consider here is that if your goal is to lose weight, then this is a great way to lose weight. Because listen, if you want to lose weight, what do you got to do? You have to burn a fat, right?

We’re not talking about weight loss, we’re talking about fat loss. So you have to burn the fat. If you are burning the fat, you are losing weight. And it’s really hard to burn the fat when you’re on that super high-carb runner’s type of diet, right?

Because of the whole fuel source prioritization, you know, you’re going to burn through the glucose first, then you’re going to tap into the fat but you gotta like, You got to eliminate that top 1% or whatever of your fuel tank.

So if fat burning is the key to weight loss, which it is, wouldn’t you want to do it? It that makes fat burning the priority? Yes, you would. When you eat for fat-burning, you’re running improves your endurance and improves and you lose weight in the process. Right?

So if you’re somebody who is interested in losing weight, this approach might work for you, it may be something you want to consider. Okay, and and listen, when we talk about a low-carb approach to fueling a low-carb diet, a low-carb, you know, nutrition approach; a lot of people think, you know, you’re talking about keto, or doing no carbs or carnivore or something like that.

No, it’s not about that. It’s about finding the right amount of carbs that keeps you burning fat, while also helping you’re running because carbs are helpful for running, right? You don’t have to be Mike McKnight and do the zero-calorie thing. But it’s cool that the human body can do that, you know.

That’s fat-adaptation. And it’s most impressive, like what that guy does, right? And by the way, this guy is not fat, right? You don’t need a ton of body fat, to be able to use your own stored body fat as fuel.

Even the leanest of athletes can benefit from fat adaptation as an approach. Okay, so this doesn’t mean that you’re never eating any carbs, you can still eat some carbs. I use carbs for fuel, and I encourage my clients to use carbs for fuel, but we prefer like whole food sources of carbs, you know, we might be talking about bananas or sweet potatoes or rice or something like that, right?

And obviously, everybody’s a little bit different. And you have to kind of experiment with what works for you. But there’s, there’s tons of great options just from the natural world like and sticking with whole food sources of carbohydrates is great.

Now I get it that when you’re in any event, like you can’t carry a bunch of sweet potatoes or bananas with you. I mean, it’s just really not that convenient. But what’s cool is that there are a bunch of brands out there that cater to the low-carb endurance athlete, and they have entire product lines that are geared towards helping you fuel for running while maintaining that fat-burning state.

So like Hammer Nutrition is one you can use. S-Fuels, Muir energy, and there are a bunch of other brands out there and new ones coming out all the time. So that’s a very encouraging thing that there are companies out there that are that are gearing their product lines towards the low carb endurance athlete. Okay.

Now, just like I said, at the beginning of this podcast that the high-carb approach isn’t for everyone, just like that, like the fat-adapted approach probably isn’t for everyone. So I’m not going to come out here and say that everybody should do this. And everybody will benefit from this.

Some people do really fine eating all the carbs and the sugar and the gels, and they never have to worry about gaining weight. And if that’s you, that is amazing. That’s definitely not me. But if you struggle with losing weight, and you love running, then this might be the approach that you want to try.

You know, the only way you can tell if it works through you, or if you enjoy it, or if you can do this as a lifestyle as to give it a shot, you might see the weight start to come off, you might experience running feeling easier than ever before.

You might see your energy levels are better all day long, no more afternoon crashes, you might begin to think more clearly be able to focus and concentrate better. And as always, if you want help with any of this, you can always reach out to me you can go to my website runningleancoaching.com.

Every day I help runners get fat-adapted, lose weight, improve their running performance and make all this a lifestyle. So whatever approach you take cool, but it has to be something that is sustainable for you. Because if it’s not sustainable for you, it’s not going to work because this stuff takes time.

You know, if you want to lose weight, and you want to improve your diet, improve your nutrition, improve your running and your nutrition for running specifically, then you’re gonna have to take a little bit of time to figure out what works for you. And it has to be something that you can do sustainably long term, right?

So I work with my clients, we work together to make sure whatever they’re doing is something that they can do on their own like for good, or it’s not about quick fixes, but lifestyle changes, right being fit and healthy isn’t a destination we’re trying to get to. It’s how we live our life. Okay. Consider the fat-adapted approach. I think it’s amazing. It works really well for me and countless people that I work with. Give it a shot. You never know. That’s all I got for you today. Love you all, keep on Running Lean and I will talk to you soon.