Which Supplements Should Runners Take? The Positive Split #3

Dan, Becky and Sam reunite to share tips on running in the heat, torpedo any potential brand deals and play a new game: Fad, Fiction or Fact?

If you want your run coaching questions answered, send them to dan@riftfitness.co.uk and we'll feature them on the show!

⛓️‍💥 LINKS

Dan: 

https://www.instagram.com/djcfitness/

https://www.youtube.com/@Daniel_Colombini

Sam:

https://www.instagram.com/lightitupyeah

https://www.youtube.com/@LightitUpYeah

Becky:

https://www.instagram.com/beckybcoach

Transcript

SPEAKER_00 0:00

Uh yeah, see it's very got very good um Autism.

SPEAKER_01 0:07

I think you meant to say mental arrest.

SPEAKER_02 0:18

Hello everyone, welcome back to the Positive Split with myself, Sam, Becky, and Dan. We are currently recording in the world's hottest kitchen. Um we were gonna go outside, um, but Dan Urecki's neighbour decided to um start making as much noise as possible. So here we are in the kitchen of dreams. We've got a fan on. Hopefully you won't be able to hear that because Mr. Producer here is gonna solve that for us. Yeah. How are you both guys? My ears are still ringing.

SPEAKER_00 0:47

Yes. No, it is yeah, hot. It's been warm. I think we don't deal with heat very well over here, do we?

SPEAKER_02 0:54

No. I 25 or 30 degrees in the UK feels hotter than anywhere else. Yeah. You give me this in Spain on holiday, it'd be great. Go out be whatever. In the UK. Yeah, I don't know. I was down on the coast yesterday and I went in the sea um twice and it was the dream. Oh, it is nice. It's so nice.

SPEAKER_00 1:11

Yeah, Sam's on half turn.

SPEAKER_02 1:12

Yeah.

SPEAKER_00 1:13

We're still working. I'm in a very hot, unair-conditioned gym.

SPEAKER_02 1:17

Yeah. Which is very clarify, Sam's a teacher, he's not just been held back a few years. You can't nail without mass Jesus. Just been a year 11 for 20 years.

SPEAKER_00 1:29

Uh, but yeah, other than that, all good. You all good?

SPEAKER_02 1:32

Yeah, I mean I I quite enjoy the heat, but I think my personality is always whenever anyone thinks something's rubbish, I automatically have to do the opposite and be like, I love this.

SPEAKER_00 1:40

Yes.

SPEAKER_02 1:40

So like when like running in like really horrible conditions of like, this is my favourite. I love it. I don't actually know if that is what I like, it's just whatever the opposite of consensus is. You're just a contrarian. I am a contrarian for sure. Um, what have we been up to, you guys? Well, first of all, I want to say thank you to everyone who's been listening. Yes, we got to number eight on some podcast chart that I managed to find, and obviously that's the only one I'm gonna look at from now on. You didn't look, you didn't look enough to see which one it was.

SPEAKER_00 2:08

It was an Apple one.

SPEAKER_02 2:09

It was Apple Podcasts for Running, UK running podcasts, and there was like 250 listed, so yeah, it was probably one of the first things my family and friends actually thought I'd done quite well at because it's like an official chart theme, if you know what I mean, when it comes to like all this running and YouTube stuff. So thank you for that. Yeah, thank you very much. Well, we we looked at it after episode one, maybe a little bit optimistically, and we were number 49 at that point, and then we did one more episode, and then it went to number eight.

SPEAKER_00 2:36

Yes. How far can we climb up that chart?

SPEAKER_02 2:39

Yeah, runner. Runner's don't say six. Runner's World Podcast, the Runner Runner UK podcast, Paula Radcliffe's one. We're coming for you. Yeah, I'm coming for your marathon PB and your podcast point.

SPEAKER_00 2:54

215, right there.

SPEAKER_02 2:56

Yeah, first is the podcast, and then I'm running a 214. I've only got an hour and a half to take off. An hour 20. Yeah, oh dear. So anyway, how are we guys? What we've been up to?

SPEAKER_00 3:06

Um, give us your update. What we've been doing. So, in terms of training, we did a little intervals run, didn't we? Run the cricket pit. So Sam calls it the Cricket Pitch of Doom. It's I can't remember what we spoke about it last week, but it's like a 400, just over 400 meter concrete circle. Yeah. Uh so Dan and I did some intervals around there, which is fun. I set all the paces in my garmin that I was trying to hit, and I was going faster because I wasn't sure where I'd be at because I haven't done that sort of uh workout for a while.

SPEAKER_02 3:37

So what sort of paces were you going for again?

SPEAKER_00 3:40

Yeah, yeah.

SPEAKER_02 3:40

Because you ran off at one point.

SPEAKER_00 3:41

Yeah, so 800s I was trying to hit between like a 4 uh 30, 440. The 400s I was trying to hit between a 420 and a 430, and then that's kilometres, right? Yes, in kilometres, obviously, yeah.

SPEAKER_02 3:56

And then otherwise we really are coming after your PP.

SPEAKER_00 4:01

Uh and then for the 200s, I was just aiming between about 410, 420. Yeah, 410, 420, and they were all sub-four. So I had some they were all three, started with a three, so I was really happy with that, and it was very warm.

SPEAKER_02 4:15

We will get you that sub 25k.

SPEAKER_00 4:18

Yes, yeah, that was last year's goal, which that's the sum of this year's goal.

SPEAKER_02 4:22

I forgot.

SPEAKER_00 4:22

Yeah, that's it.

SPEAKER_02 4:23

Yeah, yeah right, it begins.

SPEAKER_00 4:25

Um, and then done quite a bit of strength work and some sort like I did like a Met Connie class uh on Sunday, and I was gonna do a little I did a treadmill run just because it was so hot outside. I just kept it nice and easy, and I was gonna go a little bit longer, but I ended up just doing 5k and then I just walked on the treadmill for a bit. So I have just been being sensible in the heat because I don't do very well and just sort of rained it back a little bit and just ticked a box this week. What about you either?

SPEAKER_02 4:55

Carrie's clipping the moniker, it's a humidity meme. Yeah, just after after the fact you said that just appearing.

SPEAKER_00 5:02

I'm just rubbish. I'm I'm very fair skinned for those that are listening and don't watch the video. I'm very fair skinned. I've got really curly hair, so you're an SPF 50 kind of guy. I'm SPF 50.

SPEAKER_02 5:11

I'm not SPF 100, if possible.

SPEAKER_00 5:13

Well, I'm not yeah, I'm not ginger, but I'm a brunette ginger. Yeah.

SPEAKER_02 5:18

Fun facts. Do you know what SPF means? No, not without swearing. We were talking about this earlier. There's SPF, I think this is the right abbreviation, it's your sun protection factor. So if you wear SPF 15, let's say, you're 15 times less likely to be burnt by the sun. So it's the factor of how protective. I was just going for the highest because isn't it a myth that you don't get that you still get tanned even if you have the because it's our fault, it is a UV, not yes, it's just stopping you from burning, not stopping you from tanning. I'm pretty sure SPF 50 sucks the cold. What colour is left out of your skin?

SPEAKER_00 5:54

I've been wearing 50 and I've caught the sun.

SPEAKER_02 5:56

Ah, you still look like a stone out.

SPEAKER_00 5:59

Anyway, Dan, how's your week been?

SPEAKER_02 6:03

Um, I've been probably doing going against everything I tell people to do. Uh, and I've been structuring my training around making a YouTube video. Uh so rather than following my my structured running plan, um, I decided that actually I want to make my next YouTube video about whether Garmin's race predictor is actually accurate. So I went out.

SPEAKER_00 6:23

It's what? Garmin's what?

SPEAKER_02 6:26

Garmin's race predictor.

SPEAKER_00 6:27

Oh, I didn't hear what you said.

SPEAKER_02 6:28

Okay. I was doing checking to see whether Garmin's race predictor is actually accurate. And so I went and did a hard 5k effort because I didn't fancy doing a hard marathon effort to test it accurately. But my theory, and I'll go into more detail in the video, but my theory is that the 5k is the most accurate because as the race distances get longer, there are more variables that come into play. Um, and so I wanted to test exactly how accurate it was. And I'm not going to give away all of the results um on the podcast because you'll have to go and watch my latest video.

SPEAKER_00 7:02

Just out of interest, what is everyone's 5k? 2242. Yours is 2242. What's yours, Sam? Oh, you're chorus, aren't you?

SPEAKER_02 7:13

Yeah.

SPEAKER_00 7:15

It still has the saying.

unknown 7:15

Yeah.

SPEAKER_02 7:17

It's gonna upload. I'll find it. Keep talking about it.

SPEAKER_00 7:19

Okay, mine's instant on the watch so I can see it straight away.

SPEAKER_02 7:22

Our two fit is on my watch, I think.

SPEAKER_00 7:24

Yeah, it should be. Warm up for me. Mine's 20 minutes and 14 seconds.

SPEAKER_02 7:30

Oh, why didn't you do this? Why didn't you do my YouTube video?

SPEAKER_00 7:34

I've been running that fast and there's heat.

SPEAKER_02 7:36

20 minutes for that's good. Yeah. Mine is, bearing in mind I haven't run a single interval for about seven months properly, is 2125. Oh so I reckon you could do faster than that. My 10k is 4428. So next week, again, I'll go speak about this in a minute. Your sub 400 I'm gonna try and smash that. But right now I think I can do a maybe a 70-minute 10k in the yeah, I I chose the worst possible time to do a hard 5k. Yeah, that was hot because I saw Dan, I was running and I went past the Thunderdome, which is what it's affectionately known as, and um I saw a man with a camera waiting for people to run past. I was like, I know that feeling. You know, I saw you. You saw a man waiting for people to go past so we could film, and you ran towards him. Yeah, and started speaking to him. Yeah. But yes, that was my that's really been my training. I did intervals with you. I attempted a treadmill run in the gym because I thought it had air conditioning, it did not. No, uh, so I gave up uh and then I saved myself for my hard 5k effort, which I'm feeling the effects of already about six hours later.

SPEAKER_00 8:41

Nice, lovely.

SPEAKER_02 8:43

I'm finally back on it, guys. It has been since Brighton with two weeks, and I did like a two-week tape for Brighton just to be really careful, even though you don't need to do a two-week tape it, but I'll talk about that in another episode. In another episode. Um, I haven't actually run properly, so it's been eight weeks of just you know, I did the marathons and recovered another marathon, and but I've not done any training. And so this week I've finally been able, so I've done three runs so far. It's Thursday. Did a strength session, went really well, did 80 kg deadlift.

SPEAKER_00 9:15

I saw you were deadlifting.

SPEAKER_02 9:17

Yeah, I was very proud of myself.

SPEAKER_00 9:18

Nice, yeah.

SPEAKER_02 9:19

It did feel good. I definitely could do more, but again, I don't need to do more, and that's where I'm having to learn about myself. So because I was like, could try 100 because that's my PV. And I was like, no, I'm not gonna do that because that's how I hurt my hip once. So just kept it at 80, that was really nice. Um, I want to talk to you about some ideas for the core. I did a few core things and what I thought were just very, very small. I could barely lift my body up. Oh no, it's only today. This was three days ago, and it's bit it's hit me hard. It just made me realize that my core is pathetic, and so it's gonna be a real push for me over this summer is to really get that. Did you get that feeling where you wake up the next morning and it feels like your upper body isn't connected to your lower body? Yeah, yeah.

SPEAKER_00 10:02

It was just like like your abs have been like ripped.

SPEAKER_02 10:04

Yeah, and we went swimming in the sea, and I was trying to just lay back, and I was like, I'll drown, I'll die, I won't be trying to move myself back up, even my life depended on it. So that was hard. But yeah, I finally I was winning about my tendons and stuff and talking about how when they ache, it's not necessarily an injury. And so I've been practicing what I preach. I've been waking up, they've been a little bit stiff, but I've been warming them up, doing a nice long walk beforehand, and then running, and they've been absolutely perfect, they've been fine. I did a really heavy, so I ran, did a heavy gym session, and then cycled cycled for an hour all on the same day. So I was like, this is gonna really test it. Um, and then it was okay the next day. So ran 10k yesterday in the heat along Little Hampton Beach, which you can imagine was heating, yeah. And then ran this morning, saw Dan. But even at like, when did I see you? About 10 past seven, half seven? Yeah, about that. Even then, it's the it's the humidity that gets you. I know people say that, but I was running along and I could feel that nothing on my body was evaporating. Yeah, it was just building up more and more, like this layer of slime. Yeah, it feels like you've got like a bubble around your head and the hot air just won't escape the bubble, it's just being bounced back at you. Yeah, yesterday along the coast, it was I went one way and it was awful. I turned around and then there's a slight breeze. Yeah, and it made all the difference. It was so much better. And then the last K yesterday, so I did 11k. The last kilometer I ran at a like an actual pace because I was wearing the Evo SLs, they feel so good when you run, yeah, like a bit faster, and then they just they just want to go faster. Yeah, it felt really nice. So next week is when my training starts proper with sessions, very easy to start with. Yeah, and I've got 10k next week, which is gonna be a real I think I'm in not the worst, I don't want to say worse shape, but as in I'm just not ready to run fast, which is the worst shape, yeah. Or try to stay positive, but it's gonna be a really good line in the sand. I'm really excited about it.

SPEAKER_00 12:00

I think you'll take loads from it though, won't you? It's like it's just gonna be an indicator, a benchmark for where you're at. Uh, you might blow up after 5k.

SPEAKER_02 12:10

Like, but it doesn't matter, and that's yeah, and only I care about the numbers, and so really you know, practicing what I preach of like being positive about these things and not caring. So I'm just gonna in the last episode I said I'm just gonna run it without knowing what I'm running, I'm just gonna go for it, see what happens. But running today, and I was running at like 5 30 pace, and my my heart rate was really low, but I thought my heart rate was at about 180. Like the the effect that heat has on you, yeah, is insane. So I was still fine, but I was like, I cannot run faster. This is my maximum pace, yeah. Even though like my heart was saying that it was relatively easy, yeah. Your your RPE, your opposite fashion just goes through the wall. And I was like, how am I gonna run a 430 kilometer for 10 kilometres? Just to run a 45 thing.

SPEAKER_00 12:53

Like everything just feels like hard effort. Well, I suppose that's sort of gonna lead us in nicely to our coach's corner.

SPEAKER_02 13:00

Um yeah, coaches corner this week is um tips for running in the heat. So our edition.

SPEAKER_00 13:06

So yeah, I mean holiday edition. By the time this airs on Sunday, it's I think it's gonna be back to like normal British weather. Yeah, however, we are at the start of the summer anyway, so inevitably we're gonna be getting more heat.

SPEAKER_02 13:20

It's gonna be useful at some point. So absolutely for sure, especially when I go to Egypt in August, which is like 47.

SPEAKER_00 13:25

Oh my god, that is my idea of hell. Yeah, horrendous.

SPEAKER_02 13:31

How gonna be so broadened.

SPEAKER_00 13:32

It'll be interesting to see how you get how the heat is different and how you find running in like a hot country like that.

SPEAKER_02 13:40

Yeah, well, so I I guess then as uh as as resident uh let's let's just say resident average runner, even though you're the quickest out all of us. Um let's say you were going on holiday to Egypt next week and you think it's gonna be 35, 40 degrees. What would you change about your running at the moment to make sure that uh you don't overheat and die? I would go early. So when I did it in Turkey a couple of years ago, and that was about 40 degrees, it was really hot, and I was going up, I was going out at like half five, and it was still ridiculously hot, but it was just much more manageable.

SPEAKER_00 14:12

And the sun's not blaring, I suppose, at that time.

SPEAKER_02 14:15

Um I wasn't doing crazy, like when I go to Egypt. I'm gonna maybe do probably 10k a day max. I'm not gonna go for a half marathon like try and run to the pyramids and back. No, it's about 300 kilometers from where we are. Can't wait for that episode. Sam comes back. So I ran up the pyramids.

SPEAKER_00 14:30

It wouldn't surprise me. I'll just I'll just go for an easy run.

SPEAKER_02 14:33

Yeah, I'd run my hip later next to Tutin Carmoon under a YouTube clip. I just wonder what was at the top and no, um, yeah, and then carrying water is the key thing. Like, so I would go out with uh my hydration vest with two bottles full of water. But once you know that there's you know, there's fountains and stuff, like Long Brighton, there's fountains and things, so I know that I can run those sorts of places and and you can stop or South Downs away, they've got taps everywhere. Yeah. So you can sort of plan accordingly that I can get from one to the other, you know, dunk my head under and stuff like that. But it's just basically staying, staying cool and getting your core temperature as low as possible. I think that's one of the most important ones for staying cooler uh when it is this hot outside, is just planning ahead. So whether that's planning what time of day you're running, like early morning, early evening when the air's a little bit cooler, or planning your route ahead of time so that you're deliberately sticking to a shaded roof under the trees or something. In your shops, just in case you're an emergency fanta.

SPEAKER_00 15:31

Yeah. Oh, yeah, emergency fanta, yeah. Make sure you bring your bank. I mean, I don't have Apple Pay, or I don't have it on my phone.

SPEAKER_02 15:38

Dan is very convenient.

SPEAKER_00 15:40

Shouts at me for this.

SPEAKER_02 15:41

That is very convenient. He's like, get get with your times, but you don't have Strava, you don't have Apple Pay. No, from the Victorian times.

SPEAKER_00 15:49

Yeah, I just I like to live a simple life.

SPEAKER_02 15:52

Took me long enough to be a humble peasant woman. I I think I had to convince her to live in a house. She'd live like Patrick Starr otherwise. Just I just need a rock, I just need some shade.

SPEAKER_00 16:03

Yeah, like a low maintenance.

SPEAKER_02 16:05

It's low maintenance. Low maintenance, but though you have to pay you stuff, but you don't carry money anywhere.

SPEAKER_00 16:10

So yeah, I just put my bank card in my phone case.

SPEAKER_02 16:13

And then you leave your pond at home.

SPEAKER_00 16:14

Or I just have Dan.

SPEAKER_02 16:16

Yeah. Just have Dan.

SPEAKER_00 16:17

He hasn't the bank card.

SPEAKER_02 16:19

Great, great money-saving tactic. Don't put Apple Pay on your phone.

SPEAKER_00 16:22

Yeah. Oh, I then I go, oh, I forgot my purse.

SPEAKER_02 16:26

Yeah.

SPEAKER_00 16:27

And then Dan's like, oh, okay.

SPEAKER_02 16:28

Yeah. So wrong with the person who has money is uh is one of the tips.

SPEAKER_00 16:33

My advice.

SPEAKER_02 16:34

If you don't have someone that has money, or you are the person with the money, what should you do? The funny thing is that when I was thinking of some of the tips to give, I was specifically trying to think of ones that don't involve spending money and getting extra for things you don't need. Sure. Which we may get on to shortly.

SPEAKER_00 16:53

Yeah, but if you get caught out and you you're you know running past a Tesco Express, it's always handy to Oh yeah, no, I I don't include water in that.

SPEAKER_02 17:01

I mean like extra products and supplements. Oh, I see. All of those types of things.

SPEAKER_03 17:05

Right.

SPEAKER_02 17:05

Um, but yeah, I think planning ahead would be my number one thing. Um and also I think the other biggest one, just slow down a bit. Yeah. Just run a bit slower than yeah normally. Now's not the time for hero into ours. Yeah. Like just give the wait wait a week or two, wait for the sun to go in before you go for your PB. Yeah. Like, I mean, outside of certain runners who thought that a sunny day in London would be a great day for the first sub-two-hour marathon. Yeah. Most of us aren't built to get our PBs.

SPEAKER_00 17:33

Well, they're a bit more acclimatised to the heat, aren't they?

SPEAKER_02 17:35

They're a little bit better than we are as well.

SPEAKER_00 17:37

Yeah.

SPEAKER_02 17:37

But yeah, I think those are the main ones really. And wearing loose, um, like baggier clothing that can wick sweat away is going to be important as well. Carrying water or knowing where water's going to be on your route. Anything else you can think of?

SPEAKER_00 17:51

For me personally, I just don't run. I don't like run. Like in the heat. I just don't do it. I just don't like it.

SPEAKER_01 17:58

You can hear us falling down a giant. Yeah. Not number eight anymore.

SPEAKER_00 18:02

No, but like, don't stress about it. Just have it like having a few days off. It's not doing anything. If you're really uncomfortable and you really don't like it, like go if you have a gym membership, like it's absolutely fine to go like sit on a bike or go on a cross trainer or tread like or treadmill. Um, yeah, no, it's good to I just really, really I mean, I should get I should try and like get better at it. It's good practice because you can't always just run in the freezing cold. If someone said to me, would you rather run in this or two degrees, like two degrees all day every day? I love running in the cold.

SPEAKER_02 18:37

Oh yeah. Single digit writing is oh I love it.

SPEAKER_00 18:41

Uh as long as it's not icy. But yeah, I think we did when was so we did our intervals on Saturday morning, and that was the first day of the heat, and I was cooked after. I like we went out, it's probably what, eight, half eight, and even then it was like super warm.

SPEAKER_03 19:00

Yeah.

SPEAKER_00 19:00

And for me, I'm just like, I I don't love feeling like you said, having that not feeling like I've got any air, it's like that air bubble, like that blow.

SPEAKER_02 19:12

Like we're in few gardens the whole time.

SPEAKER_00 19:13

Yeah, yeah, and I just hate that feeling.

SPEAKER_02 19:16

Um I've got my ice bath set up, which and I think ice baths are the most pointless things in the entire world, other than where you do a run and you just jump in it, and it it's not for recovery as far as I'm concerned, it's just a really cool, nice feeling. Yeah, yeah, dipping your head in it, and that the last like couple of kilometres, knowing that that is what's at the end of my run. Oh, yeah, really is a lovely so you get yourself a treat, whether that's a dip in some cold water or bit be safe, or an ice cream or a Fanta. Oh, and Ice Folly.

SPEAKER_00 19:46

Well, they're saying that, so um we what was it? What was that race that we did? Oh, London Big Half, the big half. Yeah, it was so hot, wasn't it? Both years.

SPEAKER_02 19:57

Two years running, yeah.

SPEAKER_00 19:58

And I think we wanted to go for a PB, didn't we, or something? Yeah, and we were like dead set on getting this time in the race in the Lumber big, it's the first weekend of September, and both years we did it has just been absolutely like unbearable.

SPEAKER_03 20:11

Yeah.

SPEAKER_00 20:12

Um, so obviously, yeah, we trained for it and wanted to get a fast time, but we were like obviously lots of all the volunteers and all the marshals were like just just slow down. And the amount of people that are passing out on the course, like even when I did London marathon last year, that was like 25 degrees as well. People were passed out all on the side, like it's just not worth it, like pushing that hard. So, yeah, as Dan said, definitely just slow down. If you're really like not sure, then just don't worry about running. But if you really still want to run, you're you know, you gotta just yeah.

SPEAKER_02 20:46

Do your garments have the heat acclimatization? Heat acclimation.

SPEAKER_00 20:51

Yeah, definitely. Yeah. Yeah, what's that?

SPEAKER_02 20:54

Because when it goes over a certain temperature, it then tells you like how well acclimatized to the yeah. So basically what it does is if it senses that you're training in a certain heat like above what you would normally be training in, it assigns a heat acclimation score to it, which basically is just for its own internal algorithms to say, like, hey, you actually work probably worked a bit harder on this, even though it's the same pace or part rate or like oh your heart rate spiked up really high, but it was this hot, so that's probably a factor. Yeah. It's the sort of thing that is factoring in there. What happens when you get to 100%? They decide, gross, you are now your son. Ready to go for it. I I don't know if it's a percentage like up to 100%. I think it's just like a factor that it applies to your training. Oh, okay. I don't know, don't quote me on this, but I think it's basically saying, like, all right, you've got a heat acclamation of 20%, therefore you probably worked about 20% harder. That should be a video you do. You should watch that, but I would learn that. I would need to research it first.

SPEAKER_00 21:54

Well, does chorus does chorus have that? No. No. Plastic.

SPEAKER_02 22:00

Well, I I can't talk. I'm wearing my Apple Watch at the moment, so Yeah, no, that it doesn't do that fancy bit. But what Chorus does have is in the new pace strategy thing. So you've got Pace Pro and Garmin. Yeah. Chorus is called something pace amateur, probably.

SPEAKER_03 22:14

Okay.

SPEAKER_02 22:15

Um, but you can put the date in and it puts the temperature that it's gonna be. All right. And then I think the next step I think is it adjusts what you're gonna do. Whereas at the moment it just tells you what the temperature will be at that time in that location, so you can plan accordingly, which is quite a good like wind speeds and stuff like that. Yeah. So what you'd want is the next step, the next update is for it to then go, it's gonna be 25 degrees. You need to run at this pace because your current prediction is this. So then that would take a lot of the guesswork out of it of to know actually, and it's not an excuse, but it just gives you a bit of backing to go, actually, today I'm not gonna try my best. Yeah, and I'm not just being soft, it's because of a good reason as to why. Because I think a lot of people think with is what I've been training for. People will think less of me if I but the reality is that no one cares. Oh, yeah, exactly. Once you realise no one cares, it's very liberating. Yeah, really is. Um, right. Last thing just to round off running in the heat that I would say is also don't wait until you're run to take on water. Drink some water first thing in the morning. Because first thing in the morning is when you're most dehydrated. So start your day with a big old glass.

SPEAKER_00 23:22

Especially overnight, you'll probably be where it's really warm, you'll be sweating more overnight as well.

SPEAKER_02 23:26

So you lose a lot of water through sweat on a normal night.

SPEAKER_00 23:29

So can I ask a question? Should I be taking electrolytes?

SPEAKER_02 23:34

Oh you can't say that and make that a face. Yeah, you can't. For the audio listeners, you can't make that a face.

SPEAKER_00 23:43

You can't I'm asking maybe what someone else are thinking.

SPEAKER_02 23:47

Yeah.

SPEAKER_00 23:48

Right. All right. Let's get Dan's opinion on should you be taking electrolytes? Firstly, what are they?

SPEAKER_02 23:53

For those that talk about electrolytes. This podcast is sponsored by Element. No, it's not. We have no sponsors. Um so electrolytes, in short, are just the primary salts that your muscles need for contraction. So you've got sodium and potassium, which are going to work together to help your muscles contract, and then you've also got calcium and magnesium. You need those in certain proportions to be able to function optimally for your muscles to contract. When you run marathons or long distance running, that is usually the cause of severe muscle cramping towards the end of the race and often hitting the wall as well. So it might be running out of carb stores, but it also might be that you've got no electrolytes. Do you need them for shorter distance running or running in the heat? Uh ultimately it is a big old it depends. But I would say in this kind of heat, like 25, 30 degree heat if you're running, it's not going to do you any harm to take electrolytes because you're going to be sweating a lot more, you're going to be losing a lot more of those salts through your sweat. And so topping them up makes a lot of sense. Do you need them in normal conditions in the UK? Not unless you're running for at least 90 minutes to two hours.

SPEAKER_00 25:09

Should I have them like in a gym workout? No. No. That's true. Should I be supplementing them every day like my vitamin C?

SPEAKER_02 25:16

You really are just uh you really got the one of these questions for a client, didn't you? Should I be rubbing them into my girls? Should I be snorting them every morning? Um that's a video. Track workout, 400 metres, sniffer electrolyte layer. Just do electrolyte rails every every lap. So, no, you don't need to.

SPEAKER_00 25:37

So, because I had, I can't remember who it was, someone said to me in the gym once, they're like, Oh, I'm cramping up a little bit. I'm not taking enough electrolytes.

SPEAKER_02 25:46

Yeah. Why would that what would the problem with electrolytes is there's a lot of companies that are very good at marketing and have made the case that electrolytes need to be part of your your supplement stack. And ultimately, that's because they're very cheap to manufacture, because they're just variations of water, salt, and flavoring. And people make a lot of money off of them. And so they're very easy to market and push to say you absolutely need electrolytes. You don't. You can get plenty of electrolytes, it's just sodium, potassium, calcium, magnesium, it's just normal minerals that you can get within your diet for a start. When it's really hot and you want to go and exercise, by all means, add them in. But you don't need to buy these 30-day packs and have one every single day. It's not really gonna help. You're just basically buying expensive pee at that point.

SPEAKER_00 26:38

Oh this might be leading on to another question, another uh slightly irrelevant. What about like creatine? I'm getting all the supplement.

SPEAKER_01 26:46

Creatine, okay, creatine good.

SPEAKER_00 26:48

Creatine good. Creating good. What is creatine, please, Dan?

SPEAKER_02 26:51

Creatine creatine Google, yeah.

SPEAKER_00 26:54

He is like Google. Honestly, and another side thing, Dan's brain. Give him any maths question. Here we go. Any maths question, Sam? Get your phone out, get your calculator out, and he can do it in his brain.

SPEAKER_02 27:08

Can you? I I taught a kid like that.

SPEAKER_00 27:10

Yeah.

SPEAKER_02 27:11

It was amazing.

SPEAKER_00 27:12

Sorry, we're just gonna ask.

SPEAKER_02 27:14

Sam's gonna ask how many digit? No, just like two digit numbers or something. Two two digit numbers. I don't want to. We'll do a warm up.

SPEAKER_00 27:23

So Sam's gonna ask.

SPEAKER_02 27:25

Oh, this is great all podcast listeners.

SPEAKER_00 27:27

Sorry, we'll get onto creatine in a second.

SPEAKER_02 27:29

Um 26 times 89. Okay, so if you do 10 times 26, that's 260. So multiply that up by nine. So that's 1800 to 2340, and then U minus 26 off of that, so 2314.

SPEAKER_00 27:46

There you go, you got it right.

SPEAKER_02 27:48

Right. I was I was trying to give a bit extra, but good job, Rayman. Sorry.

SPEAKER_00 27:52

Uh yes, he's very got very good um autism.

SPEAKER_01 28:00

I think she meant to say mental arithmetic.

SPEAKER_00 28:04

But that's very logical.

SPEAKER_02 28:06

So I don't, I'm not actually a teacher anymore. I'm a not anymore. I'm a Senko and Depty Head. So my job is basically to look at children and support them and help them to understand things. So it is part of my job to be like, you got that. I think you you did it to myself, so you know you can't say I'm just you know putting it out.

SPEAKER_00 28:26

Yeah, someone has ideas, right?

SPEAKER_02 28:28

Yeah. You've just brought out the I have gay friends argument.

SPEAKER_01 28:33

Yeah, I've got it. I can say what I like.

SPEAKER_02 28:38

Oh my just love numbers.

SPEAKER_01 28:43

Isn't this a running podcast?

SPEAKER_00 28:45

Sorry, how do we measure creatine? Yes, creatine. So what is creatine and should people be taking it as well?

SPEAKER_02 28:53

So yes, I would say not everyone benefits from taking creatine. Creatine's probably the well, not probably, it is the most widely studied um supplement in the industry. Like just standard creatine monohydrate, like the basic one. I think if I was taking it wrong. Okay. We're just noting it.

SPEAKER_01 29:13

Woo! Lightweight. Yeah, buddy. That wasn't that wasn't creatine.

SPEAKER_02 29:19

No, I was putting it in my protein shake the night before and leaving it. And I I heard that you have to basically put it in, because that's why there's no creatine drinks, because you have to put it in and consume it within because it turns to something else that's not creatine, it's not like it does the same thing. Because I wanted to start because there was no creatine drink, yeah, and I was like, that would make a ton of money, but you can't leave it. So we were like trying to work out how you could have the powder and do like a twist thing. Uh, don't, you know, some don't steal my idea, by the way.

SPEAKER_00 29:54

There's a reason why.

SPEAKER_02 29:55

Well, there's a reason why, because someone you know would have worked out by now how to do it. So I'd stopped taking it because I always prepared my stuff the night before, but now I it's not something I'd ever considered, to be honest. Um, but I mean, maybe, yeah, maybe they're on the side of caution, just add it to your protein shake. Oh, dangerous, it's just useless, basically. I think I think your patented technology is a small plastic container in your gym bag, which you then drop it into. Yeah, that might work. I'll limit Tupperware. Yeah.

SPEAKER_00 30:23

What is it though?

SPEAKER_02 30:24

Like so creatine is produced naturally in the body. Um, and it also forms your you've got your creatine phosphate energy system, and that's the energy system your body uses to create ATP, which is like the energy currency of your body, is what you use for exercise like two to ten seconds long.

SPEAKER_00 30:44

It's like the power.

SPEAKER_02 30:45

Yeah. Yeah. It's that's what gives you energy the quickest, but your creatine stores run out very, very quickly for that. If you have more creatine in your system, it helps with that uh that energy system, but it also contributes massively to muscle recovery, muscle growth. And the key benefit to it for runners is that it allows you to sustain a very hard effort for a little bit longer. It's not like the biggest game changer or anything like that. Maybe it gives you 5%, 10% extra, maybe not even that, like say during an interval running uh let's say your interval run at the weekend. If you were running 400 meters at a four-minute kilometer, you might have been able to eke out an extra 20 or 30 meters if you had extra creatine in your system.

SPEAKER_00 31:31

So it gives you that last that extra push.

SPEAKER_02 31:34

It lets you just wring out that last bit of performance from your body. And if you keep doing that, you're gonna see bigger, bigger improvements, yeah, more gains. So ultimately, that's what it's for.

SPEAKER_00 31:44

And I've also heard it's good for like cognitive function as well.

SPEAKER_02 31:48

It is. Um, yeah, they did studies on people, not that we have to consider that too much yet, but um, they did studies on people in sort of their 60s, 70s um on their short-term memory and the impact of creatine on their cognitive abilities. Um, and every pretty much every single person in the study um saw when they had to like take these recall tests, memory tests, um, before and after doing a creatine loading phase, they all saw improvements in their their cognitive abilities. So when win. Yeah. And how do you load it? Because that's quite specific, isn't it, as to what you're meant to do. It's not as specific as you think. Ah, fine. Um yeah. It's hey, we you can keep it simple. A lot of people say, like, oh, you need to load with 10 grams a day for the first 10 days or whatever. Ultimately, you can like creatine is is a little bit cumulative. Your body stores some in the system. Yeah, and so you want to get to that point where your muscles are saturated. Just start taking it, yeah, it'll catch up. 100%. Yeah. Lovely. That's my monkey brain. Yeah. Just go five five grams a day, every day.

SPEAKER_00 32:53

Yeah, I just do the little five grams, I put it in my because it's quite like bitty. Yeah, grainy. So I just put it in my overnight oats with like my protein powder, and I don't even obviously taste it.

SPEAKER_02 33:03

So if you weigh yourself regularly, um, your weight will jump up a little bit because creatine um is called or what's the word? Hydrophilic, uh, which means it likes water, which means you'll hold on to a little bit more water when your creatine stores are saturated, which will lead to a bit jump on weight.

SPEAKER_00 33:23

A lot of my lady clients specifically, they I encourage creatine, but they say, I don't want to take it because I don't want to put on weight, I'm getting heavier, or I don't want to bloat.

SPEAKER_02 33:32

But your muscles are filling out with a bit more water. Yeah.

SPEAKER_00 33:36

So it's not the fact that they're putting on weight, it's just a little bit more w water tension.

SPEAKER_02 33:42

Yeah. More, more water, more energy for your muscles, more weights you can lift, slightly faster, you can run, more get.

SPEAKER_00 33:48

Yeah. So yeah.

SPEAKER_02 33:50

Cool. Creatine.

SPEAKER_00 33:51

There we go.

SPEAKER_02 33:52

Two thumbs up from Dan.

SPEAKER_00 33:53

Yes.

SPEAKER_02 33:54

I'm not sure how we got from running in the heat to creatine to autism, but here we go.

SPEAKER_00 33:58

It's it's um people, I think I mean the supplement industry, there's just so many that you're put like uh that's sort of advertised to you, and it's a bit of a minefield, isn't it? I mean, that could be a whole other podcast in itself, is it I'm sure it will be.

SPEAKER_02 34:14

Yeah. But uh I yeah, I mean, everyone's desperate to sell they sell you their product. What about protein powder very quickly then? I don't think they care about us just yet. I think we need a few more podcasts. One number six.

SPEAKER_00 34:33

Um well for me personally, I think if you have uh quite a high protein diet anyway, from the foods that you're eating, i.e. see your meat, chicken, fish, like I don't know, eggs actually don't have that much protein in for whatever.

SPEAKER_01 34:48

They are good.

SPEAKER_00 34:49

You don't really need to supplement it, really. But if for someone like a carbitarian, like Sam.

SPEAKER_02 34:57

Oh what? Is that a new favourite phrase? Your neighbour said it a minute ago. And how might that's me?

SPEAKER_00 35:03

Yeah, we're like, that's Sam.

SPEAKER_02 35:05

Is that just someone who likes pasta?

SPEAKER_00 35:07

Yeah, because Sam is a vegetarian, right?

SPEAKER_02 35:10

But mainly lives on calves.

SPEAKER_00 35:12

Mainly lives on calves.

SPEAKER_02 35:13

Let's see, carbitarian.

SPEAKER_00 35:14

He's a carbitarian. So that sounds like a cult. Yeah, it is carbs only.

SPEAKER_02 35:21

We dance around pasta shells. Hey, I'm the Italian my hair.

SPEAKER_00 35:28

Um, I think for someone that doesn't, especially yeah, vegans and vegetarians who don't get a lot of protein just from like a normal diet, then yeah, absolutely supplement it with protein powder.

SPEAKER_02 35:40

I I see protein powder as just a tool to be able to hit your protein target. Yeah, yeah. Ultimately. If you if your diet means that you're falling short of your protein target, bulk it as a just a cheat code to get a bit extra.

SPEAKER_00 35:53

Yeah, we have this because okay, another sidetrack.

SPEAKER_02 35:58

Oh, so hang on, before you go into this, can I just say after the podcast last week, you said you talk a lot during these uh during these shows, and and and I said that was actually on the podcast, I think it might have been, but it was it was repeated after that.

SPEAKER_00 36:12

I'm piping up, I'm standing my ground, so I'm outnumbered.

SPEAKER_02 36:15

Not only have you invited me to talk by giving me maths questions, you've gotten my show monkey. Yeah, exactly. You made me your dancing monkey this week, but now we're we're fully sidetracked, and I'm blaming you on air.

SPEAKER_00 36:30

Okay.

SPEAKER_02 36:31

Uh so we sidetracked flag when it's happening, the other two get to hold it up.

SPEAKER_00 36:35

That was like, I'm good at steering the conversation, you know, to make sure we're giving you the reins this week. Yeah, so I'm just on one.

SPEAKER_02 36:42

We have that because sorry, pointing at protein powder, and also it's um gold standard 100% whey protein powder for the people on Spotify.

SPEAKER_00 36:51

Flavour vanilla ice cream because we're putting it in our ninja creamy.

SPEAKER_03 36:56

Oh, yeah.

SPEAKER_00 36:56

So we're making ice cream and we have it pretty much nearly every night. Yeah, you put scooper protein powder, milk. I do half and half, half skim, half fat. I don't know why.

SPEAKER_02 37:08

Most people you just use semi-skim milk. Becky takes a red and a blue and mixes it together. Right, Willy Wonka. Yeah. Silly won cake, yeah. She's got this like patented blend.

SPEAKER_00 37:20

You put it, you put it obviously in the freezer, and then the next evening we put it in the ninja creamy and it makes ice cream. And then I put it, we have a whole cupboard full of like toppings. It is like Willy Wonka in there of the ice cream world.

SPEAKER_03 37:36

Yeah.

SPEAKER_00 37:36

Uh and our favourite so far, I think, is bisc crushed biscoff biscuit and caramel sauce.

SPEAKER_02 37:43

Yeah, I think I'm still team Oreo.

SPEAKER_00 37:45

Oh, you're Oreo, but that's fine. Uh, protein, yeah, high protein uh snack, fairly low calorie and delicious.

SPEAKER_02 37:54

So I should get, I need to get some because I was doing protein powder and creatine, even if it was slightly incorrect. And because I didn't necessarily see the benefits, because you don't in that way, the benefit is you just get to do you get better.

SPEAKER_00 38:08

Better with it.

SPEAKER_02 38:09

But you don't necessarily always know it's because of that thing. Yeah, yeah. You just gotta trust it. Yeah, and that goes for all supplements. All supplements will claim that they're the thing that will revolutionize your training, and they don't. Yeah, they just have they have an effect and it'll compound, but ultimately the good ones just help with recovery. Yeah, and at the end of the day, you can just run on, you know, have your water and a banana and run, like my dad used to do with all his great running, and he looks at me, he's like, You don't need that, you don't need that, you don't need that. I'm like, No, that's fair enough, but I want to buy it. Yeah, absolutely.

SPEAKER_00 38:42

So much research has been done into all this stuff, and how that's how I suppose people are just getting better and better because we have that advantage. You don't have to. But on the yeah, on the flip side, like use the supplement do not have to.

SPEAKER_02 38:56

Yeah, use the supplements you want to use, apart from athletic greens, because fuck that. But um, other than that, don't let anyone tell you what you need to be using.

SPEAKER_00 39:04

Yeah, just make sure you are eating when you are running.

SPEAKER_02 39:08

Yeah, because you can quickly go down the rabbit hole, can't you? Like you you look into one little thing because the advert's all shiny, and then suddenly you're just bombarded with all these different things, and you feel like if I'm not doing this, this is gonna be inadequate. And so I think this is a good chance for some people who do know about it, you guys especially, yeah, to go, actually, yes, you know, but you don't have to, it's all just optional because it's just a hobby the other day. We're not talking about elite athletes because they've got their own nutritionists and coaches and they're doing all those marginal gains. But if you're trying to get a PB at park run, absolutely, you can do all these things and add to it. Likewise, you don't have to. Like everyone's allowed in in that space. Yeah. If if you enjoy taking it and you think it helps, by all means, yeah. No supplement is going to revolutionize your training. So I brought a couple of trivia questions for you guys. Nice.

SPEAKER_00 40:00

Oh, okay.

SPEAKER_02 40:01

So they're not, they're they're they're running related. Um, they're not as fun as Sam's ones, unfortunately. But I'm just testing your actual running knowledge. The boring one?

SPEAKER_01 40:14

The boring, slightly autistic one.

SPEAKER_00 40:16

You're like the teacher at school where it's like, oh, who's we're not gonna get to watch the Simpsons today, are we? Yeah. And I walk in a go.

SPEAKER_01 40:23

Who wants to play around this?

unknown 40:24

Yeah.

SPEAKER_00 40:26

We have to learn with Mr. Collin Bee.

SPEAKER_02 40:28

Right, you've got to do your proper trivia questions and then we can do the fun one later.

SPEAKER_00 40:32

Okay.

SPEAKER_02 40:34

So, question number one. Is this a competition? Oh, you asking Sam and then me, or I think in future episodes we'll turn it into like a little running total for who gets it right, who gets it wrong. Yeah. Um, and then we can like, I don't know, we can rotate it around and the scores, but I'll be question master. Then a loser has to be on park running on high heels. Yeah, sure.

SPEAKER_00 40:55

Oh, but that's gonna be grant for your injury. There's gonna be Is there something you're not telling us that I'm all for you, like do what you like, you know?

SPEAKER_02 41:04

We'll find a we'll we'll find a suitable forfeit.

SPEAKER_00 41:07

What's those feet eating?

SPEAKER_02 41:08

I ain't enough. Question number one. God, it's like trying to hurt this quiz is rubbing. You would be the two at the back of the classroom, 100%. Right, I'm ready.

SPEAKER_03 41:21

Okay.

SPEAKER_02 41:21

So question number one. What does VO2 max actually measure? Oh, uh it's your maximal um intake of oxygen in your lungs, how much you can actually process in your lungs. Yeah, it's not far enough. I was I was really just checking to see who watched my YouTube video.

SPEAKER_00 41:40

But I I don't watch it.

SPEAKER_02 41:43

Neither is apparently the answer. Um would you got anything that you would want to add to that as a definition?

SPEAKER_00 41:50

How fit you are.

SPEAKER_02 41:52

Yeah, it's a good it is a good measure of fitness. Don't you know it?

SPEAKER_00 41:56

Yeah, like more lungs, how fit your lungs are. More lungs.

SPEAKER_02 41:59

So my video too much is 53. I have 53 lungs.

SPEAKER_00 42:03

Yeah, no, more literally like more lungs. More lungs. Like I meant in your lungs, not how strong you are, like as in more lungs, more life. More more aerobic aerobic. Yeah.

SPEAKER_02 42:13

Yeah, is your aerobic capacity. Yeah. So it's a but it's actually a physical measurement, that number. So it's not just like a random score. So if you've got a VO2 max of 50, that is, so you've got V volume, O2 oxygen max at a maximal intensity. Yeah. So it's the volume of oxygen at your max intensity. So if you had a score of 50, that would be 50 milliliters of oxygen per kilogram of body weight per minute. So if you had a 50 and you let's say you weigh 70 kilos, then 50 milliliters times 70 kilos will be three and a half thousand millilitres per minute. So you can take in three and a half litres of oxygen and process it per minute.

SPEAKER_00 42:57

Okay.

SPEAKER_02 42:58

That's just the actual definition of max.

SPEAKER_00 43:01

Isn't hasn't someone just got got over a hundred.

SPEAKER_02 43:05

So 103, isn't it? Oh my god. Yeah, he's an absolute monster. That's God. Has Garmin made a category for that?

SPEAKER_00 43:12

I don't know.

SPEAKER_02 43:13

I'm on it's all Norwegian. It's all the I I would love to do biathlon. That is like the ultimate sport for me. So many accessories you can buy. So the gun, the skis, the goggles, the sunglasses, skin suits. Oh, the dream.

SPEAKER_00 43:26

Oh, I don't have my. Is a VOT Max on your have you ever done a VOT Max test?

SPEAKER_02 43:30

Like a prop.

SPEAKER_00 43:31

We've wanted to though.

SPEAKER_02 43:32

I really want to I want to do that and a lactate test. Maybe we should do like a pod YouTube. I reckon there'd be someone out there who'd do it with us because yeah, content. If you own a VO2 max testing lab or no one that help us out universities, I think universities have like sports science departments and stuff. Can all of us come along and we'll film a video for you? That'd be really fun.

SPEAKER_00 43:53

I'd love that.

SPEAKER_02 43:54

Because the whole Norwegian singles thing is all based on lactate stuff and you can get like the meters, but that they're Insanely expensive. Oh no, right. I'm not at that level to do that. And I'm I'm already like formulating an idea of like we go once, do a test, and then we get like three months. Yeah. Who could do the biggest improvement? Yeah. And loser has to run park round and high hit line.

SPEAKER_01 44:12

Oh god. He's obsessed.

SPEAKER_02 44:15

Joking, man. I'm joking. Yeah. So so yeah, that was question one, VO2 max. So now you know VO2 Max is volume of oxygen at maximal intensity. And it's an actual measurement. Good. There you go. Question number two is a true or false?

SPEAKER_00 44:29

Oh, I can see the question on the iPad.

SPEAKER_02 44:31

Okay. Well, I'm going to say Okay. So true or false. Doing static stretching before a run helps with your recovery and to reduce injury risk. Before a run. Static stretching before a run. I'm going to say false because I really hope that's false.

SPEAKER_00 44:50

I'm going to say false.

SPEAKER_02 44:51

You're going to say false? Why why do you think it's false? You're the strength coach.

SPEAKER_00 44:57

Well, static stretching, you're just kind of like Okay, so not like leg swings.

SPEAKER_02 45:01

No. That's more dynamic. Yeah, so to clarify, static stretching, yeah. When you're doing a stretching, pulling it, and you're holding the muscles, Joel, dynamic is where you're there's lion involved. Yeah, I'm gonna go false.

SPEAKER_00 45:15

False.

SPEAKER_02 45:16

False.

SPEAKER_00 45:17

Correct. Because you're just like I say stretching the muscle, like extending the muscle, but warming it up in any way. You're not gonna like, yeah, like stop you from getting injured after. That's just it'll help might make you feel a bit looser and a little bit obviously more mobile and get you sort of feeling a little bit more mentally ready as well.

SPEAKER_02 45:38

But well, that's the argument is that by lengthening the muscles a little bit before you exercise, that you're gonna reduce your injury risk. But ultimately, you're not preparing your body for taking the impact of running and for the the landing and for the actual movements through the range of motion that you will be doing when you're running. So you're better off, as Sam said, doing dynamic stretches, but actually move your body through different planes of motion, and that's gonna reduce your injury risk.

SPEAKER_00 46:04

Yeah, yeah, exactly. And I think another I know, I'm just gonna get on a stretching bandwagon, but like we give you a separate episode for stretching. Yeah, I look, um no, no.

SPEAKER_02 46:15

What uh can you give me I've got two minutes because I'm late and I want to get on with it. Okay. Two minutes to warm up, what should I do? So you can almost treat it a bit like your uh your full body workout that Becky was talking about uh last week, is try and think of exercises that are gonna move as many parts of your body at once so that you can get a good one. Rather than falling a kilometre straight away. I I will say I will say option one is leave five minutes earlier. Yeah. That's always gonna be the the number one option to go for. So an easy run is a good if that counts as a warm-up. So yeah, say no more. So you wanna you wanna get your heart rate up a little bit, you want to be able to mobilize your uh your muscles a little bit and yes?

SPEAKER_00 47:03

I was just oh I was gonna suggest the exercises.

SPEAKER_02 47:07

Okay, yeah.

SPEAKER_00 47:07

Well for it. Well, you f you do you want to finish talking? You just you just told me off for talking too much.

SPEAKER_02 47:16

Oh no, I didn't. I told you off for telling me off. Um you're telling me of it So I think if if I'm only choosing one exercise, um I wouldn't, but if I was only choosing one, yeah, I I would always go with A skips because that gives you good movement through the hips, knees, and core and gives you a bit of practice at landing and activating your cars and your Achilles.

SPEAKER_00 47:37

I was gonna say pogo jumps.

SPEAKER_02 47:39

Pogo jumps, also very good.

SPEAKER_00 47:40

Because then that's getting well, I'm not gonna do it now, but you're just bouncing up and down on a spot. Both feet, both feet sort of you're getting uh stressed through, I say stress, obviously, you're starting to activate and push through your knees, your ankles, your feet, all of that gets the heart rate up a little bit.

SPEAKER_02 48:00

So they're quite good. Like for example, like when um I was at uh London, you are in the pen and you haven't got necessarily a space to do that stuff, so that's quite a good so I'm standing there thinking and people are moving around doing stuff, and oh he starts off with just like move shooing some chickens every night again, all that sort of stuff. So, like those sorts of things, that's helpful to know for a big race, yeah.

SPEAKER_00 48:22

And I think also for again, big depends on the type of run that you're just about to do. Um, Dan always tells me off because I don't do much warming up, but if I'm heading out for an easy run, really sort of like low intensity, slow, whatever, I don't I don't stress too much about doing a massive warm-up.

SPEAKER_02 48:42

That's a bit of an encounter, though. Yeah. That's what I've been doing, so yeah.

SPEAKER_00 48:45

Um, but if you've sort of just woken up, got out of bed, you've put your running shoes on, and then you're outside. I think even just going for a walk for sort of five minutes first, that's what we would do. That's what we've sort of been doing, just to when you start to get older, you don't have as much uh you know elasticity. Yeah, like things you're not as flexible as you were. Things definitely feel more sore when I wake up in the morning now compared to sort of five years ago.

SPEAKER_02 49:13

So Yeah. Um one last one, which two last ones, which I would also recommend, is just some core twists as well. So if you think like being in the pen at London, yeah, even just like keeping your um your elbows to your sides and just doing some gentle twists around. Because if you think that whenever you're running and your arms are swinging, your core is always doing these little twists as you're running, and so making sure that that's a bit more loose and limber is always going to be good. And then strides, just some like easy strides by which I mean start off running easy and just throw in like even like 100 meters or 10 seconds, just something where you just speed up to like a seven or eight out of ten gradually and just ramp it up and just throw in three or four of those after your first kilometer or so. So you're sort of super easy run, and then just throw in a few strides, like 10 seconds on, 10 seconds off for three or four rounds is also gonna help just get your body activated and used to that slightly faster running. Cool. And I've heard that the shorter the race, and obviously the more intense, the longer the warm-up. It sort of goes the opposite way because of the you're running faster earlier. Yeah, exactly. Cool. Okay, I'll do some strides. Cool.

SPEAKER_00 50:24

There we go. Right, right. What's questions and emails?

SPEAKER_02 50:27

Yeah. So last week we I pitched the idea of uh some sending some questions in. New feature which I found on the podcast is I could click a button that turned on fan mail. So fan mail. That's what they called it. And so I've switched that on. And so now if you're watching the podcast, watching the podcast, listening to the podcast on Spotify or Apple Podcasts or wherever you get them, if you click on the description of the show, there's a link that says um send fan mail, and that will let you either send a text or a voice note straight to us, and I'll get it on my app.

SPEAKER_00 51:03

Voice note. Yeah, love that.

SPEAKER_02 51:05

Send us voice notes, please. That'll be hilarious. And we'll play, we'll play them. So yeah, yeah, send us. So if you've got questions for us, we want to have a little segment where we get your questions in. And so whether that's text or voice note, anything running related, um, or if you just want to ask me Matt's questions, you can do that as well. But uh yeah, send in your thoughts, comments, concerns, questions, and we will review them. If you want to chime in on who's right between Becky and Dad about certain aspects that happened in the podcast, please weigh in. Yeah, if you want to if you want to take sides, yeah. Team Dad or team Becky. Yeah, then by all means. So um but Switzerland. Yeah. But I did put up an Instagram question box uh during the week uh and I did get a few questions sent to us. So shall we we can go around if you like, yeah. Just answer one question each. Uh yeah, or take turns reading them out. Yeah, I would really unlucky if I uh whoever asked the question that I answer that lugged out that.

SPEAKER_00 52:09

Yeah. Oh, we've got getting them on the iPad.

SPEAKER_02 52:12

It's not letting me scroll down.

SPEAKER_00 52:15

Okay.

SPEAKER_02 52:15

Okay, we're good.

SPEAKER_00 52:16

Shall I read the first one?

SPEAKER_02 52:18

Go for it.

SPEAKER_00 52:19

Uh so this is from Louise. How do I stop getting a stitch whilst running? So oh, you've already answered it.

SPEAKER_01 52:28

No, I've made some notes, man. This is a podcast. I'm not sending it back to her as a text.

SPEAKER_02 52:36

She doesn't have access to these show notes. Yeah, okay. All right, it's just to break the fourth wall a little bit for anyone listening. I've made some notes getting into that ninth wall by the way. Yeah, yeah. Becky smashed all of the walls. So I was a hassle off. So I was deriving it. I was prepared and I looked at the question and I made some notes on some potential ideas on an iPad that Becky's now reading from, wondering why.

SPEAKER_00 53:03

Maybe I'll let Dal answer on this question.

SPEAKER_02 53:06

Look, it's episode three.

SPEAKER_00 53:08

Louise wants to know how does she stop getting a stitch whilst running?

SPEAKER_02 53:11

Hmm, let me have a think about that off the top of my head. So the thing with stitches is, and guys, feel free to chime in if you've got extra information or if I'm wrong about this, but the main thing with stitches is there's not actually one specific cause for them. So I don't know, I presume it's well by terminology, but stitch is that like sharp stabbing pain you get in your your stomach or just underneath your ribs when you're running. And the main causes for it are I would say the the primary one is just not getting enough oxygen to your muscles. So it's a question of your your aerobic capacity because oxygen is carried in your blood, blood flow goes through your muscles, it takes oxygen to the muscles. If they don't have enough, then you're gonna start to struggle, and that's often when stitches can come up. So it may be a sign that you're running too fast. So you might just need to ease off a little bit. But one of the issues, especially with um people who are newer to running, is it's an acquired skill to actually breathe properly whilst you're running. And I don't know how much you two think about it anymore, but actually keeping your breathing kind of steady and in a regular rhythm. That for me, when I first started running, that was really hard. Like you end up sort of shallow breathing, and it's not quite like you can't get into a steady rhythm. That then causes that shallow breathing, causes you to not get enough oxygen in, which is what can lead to a stitch. That's right. When I started my YouTube channel and I started pacing lots of different people, I was fascinated by everyone breathes so differently. I just thought everyone breathed like me.

SPEAKER_03 54:45

Yeah.

SPEAKER_02 54:45

And so I find it really hard. There were some people who were I thought were really struggling that weren't struggling whatsoever. It's just how they breathe. So there were some people that didn't make any noise whatsoever. So I was like, are you dying? Do you want to go faster? I don't know. And that that's something that I did not think about before uh yeah, running with other people in that sort of way, where you're actually listening when you're pacing someone, that's something you're really listening for to try and gauge how they're getting on. So that's interesting. Yeah, it especially kicks in when especially when you start like start struggling a little bit as well, and you're not sure if you can hang on. Yeah. Your breathing goes a little bit like irregularly. Yeah, it's one of the first things to go because your brain is just concentrating on surviving rather than Yeah. So focusing on trying to keep big deep breaths. And one of the ways that I like to do that is actually assuming that I'm running at a regular cadence, trying to almost tie that in with a certain number of steps. Yeah. So I'll try and take a big deep breath in that lasts for two or three steps and then make my outbreath the same. So it's kind of much more regulated. My big top tip for that, and what when I pace people, I always tell them is focus on the breathing out. So breathe out as hard as you can, because then your brain has no other option to try and get all that back in. Yeah. Rather than there's that sort of shallow breathing. So I always do it. My wife was taking a mic at me in one of my videos in London because I was going, I'm like, and I just I just do it naturally now, even when I don't need to necessarily. I'm always just practicing that thing, like I'm having a baby. Yeah, it's a good habit. People are just worried that a horse is on the track. Yeah, exactly. So I'm really constantly now. I've got to try and chill that out a little bit, but it does help the out bit rather than the in bit.

SPEAKER_00 56:22

Yeah, and does will um sort of getting stitches, does that sort of inevitably go as you get fitter? Because I I won't lie, I I don't think I've ever got stitched myself running.

SPEAKER_01 56:35

Oh, hard life billion.

SPEAKER_00 56:38

I've like, I don't know, why why would that be?

SPEAKER_02 56:41

Yeah. Uh any number of reasons, you've probably had a good base level of aerobic fitness before you you you're sort of newer to running than than we are maybe.

SPEAKER_00 56:49

Maybe when I ri first started and I don't remember, but I've never struggled with that.

SPEAKER_02 56:55

So um another big part of it, which could be where where you're getting uh getting top parks, is having a better core strength will also help. Right. Um because part of the other reasons why people think uh stitches occur is to do with your diaphragm and either not getting enough blood flow or just kind of being jostled about, pulled in some of the muscles and um tendons and all that sort of stuff, just being jostled about. If you've got a good core strength and you're not like there's not loads of vertical and lateral and horizontal movement, um, and you've got a good core strength, you're pretty locked in. That can also help massively help. And so you do a lot of strength work, which may well be contributing to that. One of the things that I heard when I I was like a kid was if you run and you put your thumbs inside your hands, it gets rid of a stitch. Have you ever heard of that? And like I think it's to do with almost distracting you, a bit like with crabs sort of thing. Like to yeah, it's definitely not a real thing, it's obviously just like a very small psychological thing. But like I always remember that being told that. Squeezy thumbs. You sort of squeeze your thumbs in, this magically gets rid of a stitch. Try it. See, I never squeeze my thumbs like in in my things like with that because I used to do taekwondo when I was a kid, and someone broke their thumb by having their thumb inside a fist when they punched, and we always got told not to do that. So now you punch.

SPEAKER_00 58:13

Yeah, so now I've actually cool. Uh stitch question answered.

SPEAKER_02 58:19

I think so. Ultimately, lots of lots of causes, but some of those should help.

SPEAKER_00 58:24

Right. So next question. I'll ask it, you two answer, shall we? I've lost my way with running. How do you get yourself motivated and out of a rut? What about you, Sam?

SPEAKER_02 58:37

Join a club if you're not in a club, if or change club if you're in the club. You'll still already your club should feel like a real community. And I'm I'm part of a club and it's and it's great, and I definitely I use it about 5% of the time. Um, but I don't need that motivation. I'm very motivated and driven when it comes to these sorts of things. Um, so I'm happy just doing my thing and then join in with different bits, but I think for lots of people, it can be a real community thing, and I think that is the number one thing that's gonna and it's and it is really scary and frightening going to a new thing where everyone, you know, I went and I was a very confident runner and all that sort of stuff, and you turn up and there's like 60 people milling around, but they like park run, they will turn around and they will welcome you and ask your name and chat to you and run with you and make sure that you're not left behind. Like running clubs are the most inclusive things in the world, and if it's not immediately like that, then leave it because all the ones I've ever experienced are even the elite, super fast, what seem like snobby type clubs, they're actually some of the nicest people as well. Like everyone is very welcoming. So that is what I would I would recommend for if you're stuck in a row. Yeah, I think well, uh yeah, or just to add to that, I think knowing knowing that there's somewhere where like people people will notice if you're not there, like if you are a regular at a club, it just makes it more of a habit and less of a chore to just go and and do the run.

SPEAKER_00 1:00:05

And they run all clubs will think of the runs for you as well if you've got a bit of like fatigue about oh, I don't know what to train, what session to do, like you just turn up and they'll tell you, right, we're gonna be doing a track session or uh intervals or a fartlek or whatever it is, and it's just taken care of.

SPEAKER_02 1:00:24

And they explain it, you know, the group I'm in is a whole paragraph of what it is, who's it for, and it's always for everyone, but as in it can be dealt with in lots of different ways. Yeah, and it's the WhatsApp group, but I've been like about 40 different WhatsApp groups, but that community of all these people supporting each other, celebrating each other, like it is a very wholesome, motivating thing for so many people. And people rock up having just done, they do like couch to 5k thing, and within six months, they're looking at doing 10ks and progressing and wanting to do marathons. If you listen to our last episode, the correct progression is to go towards half marathon first and go slowly towards those sorts of things, but yeah, straight away, all those people just are then in the club and then doing stuff and working together. So, and there's all like the team relays that people do as well. So there's they do all sorts of stuff. Yeah, yeah, like the social stuff, and we'll get out to this in the next very next question, actually. But social things and like fun runs and just runs that aren't just like a bunch of really fast people trying to take five seconds off their piece. Yeah, like those types of runs are the best ones to get you back in and just back enjoying running again. Like your first port of call should be how can I make this? How can I make running something that's adding to my week rather than making me zapping energy, making me feel stressed? Yeah, it should be. And they're often they up, they give like free trials to begin with. Like the club I'm part of it is free anyway. And you just bring up people always text him and say, Oh, I'm gonna bring this person along, is that okay? And it's like, yeah, bring them along. You sign forms to make sure that you know you're not gonna die on the spot. And like they look after you, there's lots of safeguarding and all sorts of things in place. So yeah, yeah. And just maybe a slightly rogue shout, but like sometimes you get in a bit of a rut because you feel like your fitness has declined, or because you haven't been running as much, and you just feel like, oh, I don't really want to start running again. And I feel like all my numbers are just gonna go down and my predicted times are gonna be slower, and my VO2-match is gonna go down, and all of these things. It might help to not actually focus on the running part at all and just go and like just take up a new sport or a new hobby that involves running. And that's something that I've done recently. Yeah, I'd started playing field hockey again, and it's really fun because I still cover like five or six K in a training session and I do a lot of running and it's helping with my fitness, but that's the last thing that I'm thinking about is when I'm playing hockey. Yeah, yeah, I'm just chasing a ball around a around a court, around a court, around a pitch. Yeah, yeah. Which is great. So having something that isn't strictly just running and takes your thinking away from the times is also a big, a big help.

SPEAKER_00 1:02:57

Yeah, because um my brother, my twin brother, he's really into tag rugby and they have like tournaments all over all over the place, and he's quite into it fairly serious. I say seriously, like he's quite competitive, and I think he's going to like some championship or whatever. Yeah, but he's like the amount of running that he does with gone, he absolutely loves it. So something like a team sport is like a really good way to again meet new people, gain skills with obviously other inner sport, obviously with hockey, you're gonna learn how to like use a stick and stuff. Tagwugby. I don't I don't actually know how Tagwabby is it do you wear like a yeah, you wear like a belt with two little tags on it. Yeah, so he absolutely loves that. Um Kiki, my sister-in-law, suggested um an athletics club.

SPEAKER_03 1:03:45

Yeah.

SPEAKER_00 1:03:46

I would love that.

SPEAKER_02 1:03:46

I don't know if there's a local one or anything, but just um yeah, like I used to love athletics at school, sort of like doing like a like you say about relays is there like for beginners, like relays, doing things like long jump and I think the thing with that, I think there is a bit of a jump, like like I think Crawley Athletics Club is quite serious in that you do it's not like you go along and necessarily or maybe I don't know, I could be wrong, but on the because I looked at joining that club, yeah. So I was like, that'd be really cool to do the trap, all that stuff, and it's it's quite old school, and I'm sure they're all really nice and friendly and lovely. But the when you look at the website, it's like right, you have to pay this much money, and then these are the three for the endurance athletes, and here's all the records, and that's great, and I think that's that has to it should be a place for those things as well. But there's no like taste uh oh, come and give hurdles a go, come and see yeah if you can do the hundred meetings or all those sorts of things.

SPEAKER_00 1:04:41

Because that would be oh, maybe we're onto something here.

SPEAKER_02 1:04:43

Yeah, I I think to to answer the question in terms of if you're feeling demotivated or in a rut, if joining something like that, maybe when you're searching for it, just see if it says all abilities welcome. And if it does, you're probably good.

SPEAKER_00 1:04:56

Yeah, so that was kind of a sidetracking.

SPEAKER_02 1:04:58

Yeah, but maybe don't end up in somewhere where it's like steeped in athletics history because that might not help with your your motivation levels. I really want to do for a video a sports day where you get like eight people and you you try all the events and see who's the best. You did 100 metres, 200, 1500, javelin, long jump, shop per yeah. So I reckon now, as a kid, I was not interested in those sorts of things. Whereas now I reckon I'd be quite good at long jump. Long legs. How many how many running YouTubers could we get involved in? Well, they all live in the midlands, the ones I know, but I reckon we could get enough people where we do a price board, and you could have it you could do it in teams, yeah, and then you can handicap it. Yeah, so you do 100 meters, but you spread it out, so it is you know fair. They have you quite a good law. Well, we'll workshop this idea because that could be that's a good positive spec sports, though. Right.

SPEAKER_00 1:05:47

Um, well, that leads on to the final question. What are some other fun races out there?

SPEAKER_02 1:05:52

This is probably one for some. Yes, well, so for it, so obviously I assume this is maybe other as in the drop we were talking about. This is someone who Listened to last week's episode, thought the drop sounded really cool, and wants to know what sort of other races like that are there, where it's not just about getting a target, but like something a little bit more fun. Well, following on from the last question, orienteering I think might be a good shout. I don't do it personally, but I know a few people that do, and that's a very community type vibe. They are all over the country, and you read your map, and you you know, so it's running, it's more fun. So I think that could be that's again. I wanted to have a go in that.

SPEAKER_00 1:06:29

Yeah, it's a good like challenge, isn't it? Being able to read a map.

SPEAKER_02 1:06:32

Like, yeah, yeah, 100%. And you can do it in teams or you can do it solo, so that's quite fun. Um, cross country, again, it's on the outset, it seems very serious. All the people lining up in the front, the men and women all in their tiny little skimpy shorts and skimpy vests, and going flat out. But actually, you go further back, and there is everyone doing it having a go. And cross-country races are so fun because time, who cares? I don't you know, it's a it's an off-road thing in the winter, it's great for your fitness. Um, it's again a really good community vibe. All the clubs are there with their flags and and everyone gets cheered on everyone stays at the end and cheers the last people in and stuff. Yeah, I've I've only done a couple, but the ones I did were really, really good fun. Yeah, yeah, I think those ones are good, and just like finding like trail, little trail races in nice, like picturesque areas is always fun as well. Yeah, trails are yeah, I just find it some good trails. Um, I guess leading into more of the novelty side, there are some runs which are like involve inflatables and stuff like that. Oh like tough mudder, slightly different. Is that that's not a running race, is it? No, but but then that's that's what I think that's what they're asking about. So like you've got your your tough mudders, your Spartan races, like they're slightly more hardcore kind of mud runs. Um, but then you do have also ones that are like those mud runs but a little bit more lighthearted, like not having to scale massive fences and stuff. Get electric. Yeah, yeah, exactly. Like I yeah, I mean, I've done done a couple of Spartan races and they had some local ones. They had like these um almost like military-style ones called Back to the Trenches.

SPEAKER_00 1:08:07

No, thank you.

SPEAKER_02 1:08:07

Yeah, and they're I think I think they're fun. Um, so you've got those those types of ones, and you've got like there's one locally called the colour run. Well, I should think they've got them everywhere. Um we do, we do colour run at school, it's great fun. So you basically just run and then you get bombarded with like paint grenades. You're breathing in paint. Yeah, every yeah, everyone, everyone, everyone wears white, gets bombarded with paint fumes, and then you're just breathing in paint fumes for uh the rest of it. Uh I can't think of any more off the top of my head. I think doing parkrun with your friends and actually saying, right, we're all gonna try and run a certain time and all gonna look at our watches. Like it's basically when I'm injured, I have to try and come up with videos to do where I can't run flat out of park run. So yeah, I've done a load of different ones where it's like, right, I'm gonna try and run 25 minutes. I did that when I'm doing it.

SPEAKER_00 1:08:53

Like like dressed up, I think we want to do one. So for our wedding morning, we're gonna be down in Brighton and we want to do prep Hove, Hove Seafront. Yeah, and we want to do it dressed up.

SPEAKER_02 1:09:06

That'll be amazing. Because we've already said, haven't we?

SPEAKER_00 1:09:08

So yeah, we want to like just have a bit of fun and do something.

SPEAKER_02 1:09:11

You could you could make the runs fun yourself. Yeah. Maybe we should design a park run bingo. Yeah, people getting all the types.

SPEAKER_00 1:09:21

So what did you so Sam says do different types? What did you just say?

SPEAKER_02 1:09:25

Oh, I said um you should write up a list about things that might happen at park run. So like people getting in a fight at the finish type.

SPEAKER_00 1:09:32

No, we don't need coast that at park run.

SPEAKER_02 1:09:35

People shouting on your left really loudly. Um, but yeah, I can't think of any more fun, like fun runs locally, but I'm sure a quick Google you'll probably throw out a load.

SPEAKER_01 1:09:46

Yeah, yeah. Cool.

SPEAKER_02 1:09:48

Anything else to add?

SPEAKER_01 1:09:50

Any other business?

SPEAKER_00 1:09:51

AOB, nothing from me.

SPEAKER_02 1:09:53

No. Is it time for the game?

SPEAKER_00 1:09:55

Oh, sounds good game.

SPEAKER_02 1:09:56

Right, so this game is called fad fiction or fact.

SPEAKER_00 1:10:00

Fad, fiction or fact.

SPEAKER_02 1:10:01

Okay. So I'm gonna give you some things, and you have to tell me if it's a fad, as in it's trendy at the moment. But it is yeah, jury's out, we're not really sure. Yeah. If it's fiction, do not bother. Or if it's fact. So creating effect. Yeah. And I've got a lot of things. Right, okay. Carbon plated super shoes for training. Fad. Fad, yeah. Well, like there's a little bit of a there's a little bit of a quick fire. I'm keeping it short.

SPEAKER_03 1:10:33

Quick fire.

SPEAKER_02 1:10:34

There's a little bit of an argument to say yes, like use them a bit. Like, make sure you're training. You yeah, you've got to train your your feet, your ankles, and like that. But don't do all your training in carbon-plated shoes, it's very expensive. Okay. Massage guns.

SPEAKER_00 1:10:50

Fad.

SPEAKER_02 1:10:51

Yeah, fad. Feels nice. Fad. I the I've because I I feel exactly the same, but I've been using my massage gun before I run early in the mornings.

SPEAKER_00 1:11:01

Yeah.

SPEAKER_02 1:11:02

And whether it's a placebo, I do not know, but it does make my carbs feel a bit more ready. Yeah. And then I do a few ankle rolls and I do the walking.

SPEAKER_00 1:11:10

But I think what people think is with, you know, for example, if you've done a weightlifting session, you've got sore muscles, like you've got DOMs, they're like, oh, I use a massage gun and that's just gonna fit fix my sore muscles. No. Yeah, yeah. It will give you a bit of immediate relief, yeah, but the damage is done, you've torn your muscle fibres, a massage gun isn't gonna bring them back together.

SPEAKER_02 1:11:31

A massage gun is not an appropriate replacement for recovery.

SPEAKER_00 1:11:35

Yes, correct.

SPEAKER_02 1:11:36

Massage gun versus actual massage, are they even comparable or is it a case of no one case or the other?

SPEAKER_00 1:11:45

I think no, I think a real massage is a sort of different, whole different thing to a gun.

SPEAKER_02 1:11:51

A semi-regular sports massage, if we're playing the game with it, I would put in fact.

SPEAKER_00 1:11:57

Yes, there you go.

SPEAKER_02 1:11:58

Nice. Um ice bars and coal plungers. Bad again. You can say fiction, remember, fiction is it's completely made up. Oh, fiction is like bullshit. Yeah. Fiction.

SPEAKER_00 1:12:12

Fad.

SPEAKER_02 1:12:14

So again, short answer. There there's definitely an argument to say that you're actually harming your recovery a little bit with ice baths because when you're training, and especially the same with weights, same with anything, you're causing inflammation in your muscles. In it is good. And inflammation a lot of the time is just blood going to your muscles to help it recover. When you do an ice bath, you're actually reducing some of that inflammation. Therefore, you might actually be harming it a little bit. We're talking such fine margins that it doesn't really matter, but I don't the hype. I don't see the hype. I liken it a bit like to a blister. Like actually, the blister bit is actually quite good because it's healing your body and popping it is not necessarily the best thing for the recovering.

SPEAKER_00 1:12:54

On a hot day, just for fun. Facts. Yeah, exactly.

SPEAKER_02 1:12:58

Throw a couple of cans in there?

SPEAKER_00 1:12:59

Yeah.

SPEAKER_02 1:13:00

Yeah, absolutely. Gin and tonic in the cold plant. So yeah. Um, collagen supplements.

SPEAKER_00 1:13:08

I don't feel like I know enough about collagen.

SPEAKER_02 1:13:11

If you're getting enough protein in your diode, doesn't it? Then fiction.

SPEAKER_00 1:13:14

Fiction, what Dan says. Okay. He's nitrogenist.

SPEAKER_02 1:13:18

I mean, collagen is is collagens collagen supplements people are taking to help with some of the like sort of recovery and cont contributing to like bone and uh density. No, God, what's the word? Like cartilage, cartilage stuff like that. Um, but you also get that when your body breaks down the protein that you're having in your diet, provided you're having enough. So I wouldn't worry.

SPEAKER_01 1:13:41

Cool.

SPEAKER_02 1:13:42

Okay. Um nasal strips. Oh god, fiction. Oh my god. What a waste of time.

SPEAKER_00 1:13:50

Yeah, Nick really rated them though. Our friend had a broken nose though, and he was wearing his nose strips, and he said he felt like they helped, but he had one nostril break.

SPEAKER_02 1:14:00

Like, I will say he wasn't actually wearing nose strips. He was wearing like a thing that went inside your nose that kind of pushed it out a little bit, which was a little bit more like medical, I don't know, medical. Um it's not one of these bullshit bright colour things taped across the top of your nose. Um, I think I'm sure they they help for like helping you not snore at night, and I'm sure there's other uses for it, but people use them whilst you're running. You just look like a wanker on Instagram.

SPEAKER_00 1:14:26

There you go.

SPEAKER_02 1:14:28

Sorry, fiction. So you're you're um oh, I can't, my brain's not working. I did have a no strip company reach out to me about um plugging them on my Instagram page for a commission, and I politely declined. Yeah, I had one that I just ignored. I was like, I don't but um your forfeit if you lose the quizzes, you have to run in three nose strips. Just stuck all over your face and post that you these are good. Yeah, no, you put a nose strip on and you're you're five minutes away from posting Instagram videos about how you need to hustle hard or work harder and be more like Alex Hormosy and uh piss off. Okay, good to know your opinions. Yeah, um recovery sandals.

SPEAKER_00 1:15:11

Fact. Are these like the slider thing? Yes, yeah.

SPEAKER_02 1:15:15

Like my bright green ones upstairs.

SPEAKER_00 1:15:16

Yeah, yeah.

SPEAKER_02 1:15:16

Oh, have you got the editor ones? Yeah. Oh, yeah. Are they good? Yeah, they're like 60 quid though, aren't they? Yeah, I'd pay them.

SPEAKER_00 1:15:24

Centre pair.

SPEAKER_02 1:15:25

Look, disclaimer, I got center pair for free, so that may well bias my opinion, but I like them. Because I really wanted them, and Enator have sent me some insoles and stuff before, and I measured them being like, Do you want to send me some sliders? And they were like, not just yet.

SPEAKER_01 1:15:38

Oh so no.

SPEAKER_02 1:15:40

So I was like, I don't think they want to shout out. I think they're about 54 with a discount. Right. I think 54 cron sliders, I think. I can vouch that they're very comfortable. They're basically just designed to support your feet in the similar way that the insoles do. Yeah, but they're also just very comfy. So post-race, post-hard effort, I like them. Okay. But I'm saying that under the guise of they sent them to me, but that's fair enough. Hill sprints. Great fact. Big old fact. Nice. Uh VO2 Max lab testing.

SPEAKER_01 1:16:10

Facts. A literal fact. Literally. Testing, scientific testing, literal facts. The most facts. Anything on that list is the most fact.

SPEAKER_00 1:16:21

But I think you mean because everyone starts doing it. I'm just gonna do all the things.

SPEAKER_02 1:16:25

I just wanna give them all. There's an element of fad in there as well. Like, I'm sure there's a little bit of like, oh, I went and got my VTMAX tested. Like we're not elite athletes, so like we don't really need to care that much. But still big. Um calf compression sleeves. Why should I run it? Compression sleeves.

SPEAKER_00 1:16:42

Uh I don't know enough about them. I don't really know enough about them.

SPEAKER_02 1:16:47

Uh yeah, I I'm gonna say not applicable. Okay. Infrared sauna or just saunas in general. Facts. They're they're nice. Are you saying fact in terms of like they they definitely find your recovery?

SPEAKER_00 1:17:03

I enjoy a sauna just because I enjoy it.

SPEAKER_02 1:17:06

And then you hop out into your last bar.

SPEAKER_00 1:17:08

I'm only in them for about two minutes. Because I don't like a heat, but but I enjoy it.

SPEAKER_02 1:17:14

We open this podcast complaining about the heat. Yeah. Yeah. Yeah. They're good, they're not life-changing. Okay, final one. Epson salt baths.

SPEAKER_00 1:17:24

Oh, facts. I love a bath. Dan doesn't really. But I lad. No, fact from Baths in general. No. Just have a cold shower. No, fact.

SPEAKER_02 1:17:35

Okay. Okay. I won't do any more because I've got plenty more. Did you have any fun? Did you have any opinions or strong opinions on any of those? Well, they're all ones that I'm like want to be a fact. But I'm like not sure. So like the recovery sliders, that's been a thing that I've been like wanting to get, but I'm like, but I could just wear my trainers. Like, my feet are never in such a bad state that I can't just wear some trainers afterwards. And I'm like, I think Koros have got a sister brand called Ufos, haven't they? Yes. Um they're supposed to're supposed to be good. And you can buy dodgy versions of AliExpress. Not that I would. Oh I'm sure you can. But I was like, I don't know. Yeah. At that point, they're just normal, yeah. And like I was at Ex and Salt Baths. I'm like, I have had them, but I'm like, I don't know if it may like the inflammation thing of like instead of going for a cold thing, nice warm thing to you know, again, to promote blood flow and sort of stuff, it's probably not gonna be the game changer between me being injured or not. No, but mentally it's quite a nice thing to do, especially after the marathons. Yeah, but one thing, do you know James Cooper, the guy who ran a marathon every single day last year?

SPEAKER_00 1:18:40

Running man, yes, uh yes.

SPEAKER_02 1:18:42

He um I'm pretty sure he was having like an Epson sort bath every night. And since I heard that, I was like, well, if that's helping him in some way, because that is insane to run a marathon every single day for a year, for a whole year. That is that is some serious like muscular strength that he's got going on. And he ran every one, it wasn't like he was half injured for most of them and was like hobbling along. Yeah, he ran them all roughly about five and a half hours, I think.

SPEAKER_00 1:19:07

Because our friend joined him for one of them, didn't he?

SPEAKER_02 1:19:09

Yeah, smiling man or something. Yeah, called three G's. Yeah, but um yeah, I mean, I think that a lot of the benefit of like that is just it's kind of it's forcing him into the habit of like forced recovery. Yeah, and so whether it's the Epsom sorts that's doing it, uh don't know. Yeah, but it means that he's taken a certain amount of time for his recovery and it helps with that. And that's what a lot of these supplements boil down to. If they help support your healthy habits and they help you kind of make those decisions that are better for you, then they're overall a net positive, even if they themselves aren't the thing that's doing it. But there's a lot of bullshit marketing out there where they say if you don't have this, you're falling behind everyone else. So that needs to stop. Nice, right? Well that's a good place to leave it.

SPEAKER_00 1:19:54

Yeah, I really need a we. Okay. Cloud.

SPEAKER_03 1:20:00

Facts.

SPEAKER_00 1:20:01

Fact, I need a we. So we're gonna close it there.

SPEAKER_02 1:20:06

Yeah, thank you very much for listening. Do um send your fan mail in to Dan um or uh message us on any of our Instagram handles. It's all in the show notes, all in the descriptions. And uh yeah, we'd love to hear from you. Any ideas or opinions or questions? Um, would be great. Thank you so much for listening, and we will hopefully keep climbing that chart. Yeah. Yeah, yeah. Download, download the episode, get us to number seven, and then we can start chasing down Paula Radcliffe and her podcast.

SPEAKER_00 1:20:34

Yeah.

SPEAKER_02 1:20:35

Right, thank you very much. Have a great week, and we'll see you next Sunday.