230. How to Run Painfree

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[00:00:56] You're listening to Episode 230 of the Marathon Running Podcast.

[00:01:00] In this episode we're going to talk about how to run pain free.

[00:01:11] This is the Marathon Running Podcast by Leti and Ryan from We Got The Runs.

[00:01:16] Join us in our running community for weekly content that is motivational, educational, and inspirational.

[00:01:22] And let the Marathon Running Podcast take you from the starting line to the finish line and beyond.

[00:01:32] Hey runners and welcome to Episode 230.

[00:01:35] My name is Leti.

[00:01:36] I host the weekly Marathon Running Podcast normally with my co-host Ryan.

[00:01:40] However, Ryan is not available today, so you're just gonna have a short intro with me before we hop into a very exciting interview.

[00:01:48] But first let's start by asking how we picked this topic.

[00:01:52] Well, we're talking about running pain free right after a huge marathon build for many of our listeners.

[00:02:00] Many of our listeners participated in fall marathons.

[00:02:04] And if you are lucky, you came out on top.

[00:02:08] You are not injured and you're excited.

[00:02:11] However, we know that runners have a tendency to get injured over the years.

[00:02:15] And that's why we're talking about that.

[00:02:17] You've completed your training.

[00:02:18] Make sure that you take the rest that you worked hard for.

[00:02:22] And now listen to this episode to find out how you can continue to run pain free.

[00:02:27] As a guest, we brought on marathon coach Erica Weitz, who has competed in the Olympic trials before.

[00:02:35] She has years and years of experience of staying injury free as well as getting injured and, of course, coaching.

[00:02:41] And she can give us a lot of advice on how to stay pain free.

[00:02:46] And I guess I'm gonna wrap it up here.

[00:02:48] Without any further ado, I'm now gonna play my conversation with Erica Weitz.

[00:02:55] All right, so we're back on with running coach Erica Weitz.

[00:02:58] Erica, thank you so much for joining me again.

[00:03:00] Thank you so much for having me, Leti.

[00:03:02] Yes, absolutely.

[00:03:03] And today you are here to talk to us about some tips on how we as runners can keep running pain free.

[00:03:12] All right, so before we start, let's hop into some reasons why runners stop being pain free, right?

[00:03:18] Because obviously we're putting stress on our body with running.

[00:03:20] But what are the main reasons that runners end up having pain?

[00:03:24] Yeah, I would say there's a lot of different reasons.

[00:03:26] One of them is maybe they're doing too much too fast because people get really excited in the beginning.

[00:03:32] And they're like, oh, I want to do more.

[00:03:33] I want to do this.

[00:03:34] And that's why sometimes it's important to have a coach to hold you back.

[00:03:37] And that's like myself.

[00:03:39] That's part of why I need a coach to hold me back because otherwise I like doing so, so much.

[00:03:44] But you got to be smart about it.

[00:03:47] And that's why we don't build so quickly.

[00:03:49] We got only build like 10% a week and then have those recovery weeks in there.

[00:03:54] So that's one reason.

[00:03:57] Another reason why people might get injured is, you know, shoes is a big one.

[00:04:00] If people are wearing the wrong shoes, maybe they got their shoes from like TJ Maxx or something.

[00:04:06] And then maybe they were like the reject shoes.

[00:04:09] Not saying there's anything wrong with TJ Maxx, but maybe you don't want to get shoes there.

[00:04:12] But shoes are very important.

[00:04:14] So I say, you know, go to a good local running store like we have Track Shack in Orlando or any running store by you.

[00:04:21] And then you can make sure that they fit you for the proper shoes for you because everyone's foot is different.

[00:04:27] And then another reason people might get injured is actually nutrition too.

[00:04:31] If people aren't eating properly for what their body needs to nourish themselves, they might actually develop bone issues, which could cause lead to an increase of stress fractures.

[00:04:43] And then so that's really dangerous.

[00:04:45] So, yeah, nutrition helps your performance and helps you stay healthy too for your body to function properly.

[00:04:51] So that's another thing.

[00:04:53] Poor form is a big one too.

[00:04:56] If someone's form isn't, you know, not the best and maybe it's making them compensate and hurt certain areas of the body that can get, that can cause injury.

[00:05:07] Um, also probably, um, not training properly is a big one because a lot of people, um, like to run hard all the time.

[00:05:16] They like to push themselves all the time, but you got to go easy on your easy runs and then go hard.

[00:05:21] Then you can go harder on your hard runs.

[00:05:23] And so a lot of people just like to, you know, push it every single day.

[00:05:26] And over time that can cause injury.

[00:05:28] Um, also running on the sidewalk too.

[00:05:31] You want to make sure you're not, um, try to stay off the sidewalk as much as you possibly can.

[00:05:35] Um, because that's a very hard surface and that can cause shin splints, especially in the beginning of training.

[00:05:40] Like, uh, shin splints is like a very common injury people get.

[00:05:43] And, um, a good way to prevent them is by running on soft surfaces.

[00:05:47] Um, stretching your shins out, stretching your calves out, uh, plantar fasciitis.

[00:05:52] That's another injury that people get.

[00:05:54] I had many times before, unfortunately.

[00:05:56] And, um, it was from tight calves.

[00:05:58] So my calves were so tight that they just kept putting pressure on my feet.

[00:06:01] So ever since then, I always roll my calves out really well.

[00:06:05] Massage gun them, um, get massages, do everything you can.

[00:06:08] Um, but there's lots of ways people can get injured.

[00:06:11] So, uh, hopefully you don't have to learn from your mistakes, but if you do, hopefully you learn and you don't get them again.

[00:06:18] Yeah.

[00:06:18] Now let's hop into some of these.

[00:06:20] So I guess I'll start by asking you, what is your number one tip on how to remain a pain-free running life?

[00:06:29] Oh yeah.

[00:06:30] There's so many tips.

[00:06:31] I would say my number one is to make sure that you have a pre and post workout routine that you do.

[00:06:38] Um, specifically post workout routine.

[00:06:40] That's going to help to, you know, recover you.

[00:06:43] It's going to help stretch you out, keep you mobile.

[00:06:46] And, um, you want to make sure that you recover well from every run that you do, because that's, what's going to benefit you the most in your training.

[00:06:54] That's, what's going to make you feel better the next day and help you prevent injuries too.

[00:06:59] All right.

[00:07:00] Perfect.

[00:07:00] So let's hop into that a little bit, maybe elaborate on what in your, what you have in your routine and what you recommend to your runners.

[00:07:07] Yeah, definitely.

[00:07:09] Um, so I always recommend like starting with a little bit of foam rolling and, um, I know sometimes like, you know, foam rolling hurts, but if it hurts, that means you need to be doing it more because, um, you know, you got to roll those muscles out.

[00:07:21] Um, and then kind of loosen them up a little bit to get ready for, you know, the upcoming run and then, um, do some mobility after.

[00:07:29] So I have like a little foam rolling routine that I give to my athletes and that I do myself.

[00:07:32] And then a little foam rolling, um, sorry, after the foam rolling routine, we have a little mobility flow, um, that we'll do.

[00:07:38] And like, um, it just involves like some hip open uppers, some, um, some, just some dynamic stretches that will help you to feel good for your run.

[00:07:48] Um, and I know that the more you run, the more you need to warm up or the longer you've run for the more you probably need to warm up also.

[00:07:55] And as we get older, we have to warm up more too.

[00:07:58] Um, cause it just takes our body a little bit more time.

[00:08:00] And I noticed I've been running competitively for 24 years.

[00:08:03] So it takes me a lot longer to warm up now than it used to.

[00:08:06] Um, so I always try to make sure to get something in.

[00:08:08] I used to do like a lunge warmup before everyone, like if I didn't have access to a foam roller.

[00:08:13] Um, but I like getting that little foam roll in, even if it was just five minutes and then nice mobility flow.

[00:08:18] And then when you're done running, um, I have like a little bit longer routine.

[00:08:21] So I might hold each mobility flow exercise for like, um, maybe like 10 seconds and I might hold it for five seconds before, um, or maybe five seconds after three seconds before.

[00:08:30] And then I'll do like kind of the similar type of mobility and foam rolling routine afterwards.

[00:08:35] Um, and if you keep that up, um, you're going to feel better in your run.

[00:08:38] You're going to recover better and, um, you're less likely to get injuries.

[00:08:42] There's also so many different exercises you could do before and after you're running.

[00:08:45] And sometimes, you know, with our busy lives, I'm just running from running from place to place.

[00:08:51] And I, you know, we might not always put in the time we need to get those exercises in.

[00:08:56] So that's why I always think yoga is like a good supplement.

[00:08:59] Like not saying it's a substitution for, you know, your pre and post routine, but it's something that will add in a little bit extra.

[00:09:06] So you make sure that you stretch those muscles out and get some good dynamic stretching as well as mobility to make you feel good.

[00:09:12] Keep you healthy.

[00:09:13] Love it.

[00:09:14] And I know that you also give your athlete, athletes drills pre, um, pre run.

[00:09:20] So maybe you can talk about those just a little bit.

[00:09:22] Yeah.

[00:09:23] So usually before like a hard workout, I like to give my athletes drills like, um, to get yourself extra warmed up and, um, to, you know, fire those muscles that you're going to be firing when you're actually running the workout.

[00:09:34] Um, and it makes you feel better.

[00:09:36] It also helps to improve your form.

[00:09:38] Um, and it helps you help stretch you out too.

[00:09:40] So it's like, um, there's so many benefits of drills.

[00:09:43] Um, so like a little bit of high knees, but, um, maybe some butt kicks, some, um, a skips, B skips, uh, Frankenstein walks.

[00:09:50] Uh, leg swings are another thing that I always like to do after my run.

[00:09:54] Um, and then there's so many different drills you can do.

[00:09:57] Um, so usually when I host my run group also, um, I will like throw in some unique drills in there and excuse me.

[00:10:05] Some of them are like, um, really, you know, stuff that maybe you've done, maybe you've never done.

[00:10:10] Um, but it keeps it interesting and spicy and, you know, it gives you working some different muscles and yeah, drills are good.

[00:10:20] Don't forget about them.

[00:10:21] Love it.

[00:10:22] All right.

[00:10:22] So let's talk about maybe the number one reason why we end up in pain.

[00:10:29] Oh yeah.

[00:10:30] A lot of, I would say the number one reason is probably that, um, our form and our running technique are not up to par.

[00:10:37] Um, so there's like a lot of, there's certain things in your running form that you can fix right away.

[00:10:41] Um, not, there's a lot of things that you can't fix right away.

[00:10:45] Um, so some like easy, quick fixes are maybe just not crossing your arms over your chest.

[00:10:50] Um, so like imagining that there's a line going down the middle of your body and then you don't, you can hit that line, but you don't want to cross over it.

[00:10:57] Cause then you might be running more side to side than you are running forwards.

[00:11:00] So that's like something to fix.

[00:11:01] Um, another thing that I used to do when I was in high school that I had to fix was, um, bobbing my head.

[00:11:06] So when I used to run, I used to bob my head left and right.

[00:11:09] And, um, I focused on like staring at a spot in front of me that's straight.

[00:11:13] And I was able to keep my head straight, like in practice.

[00:11:16] And I just kept practicing, kept practicing.

[00:11:17] Eventually I stopped bobbing my head.

[00:11:19] Um, but my coaches used to make fun of me in high school.

[00:11:21] They used to say, uh, that they would make a bobblehead doll out of me.

[00:11:24] Cause I kept bobbing my head when I ran.

[00:11:27] I was like, this is kind of weird, but, um, yeah, I knew that it was, uh, holding me back when I was running.

[00:11:33] And I have some really crazy videos of my head just swinging everywhere.

[00:11:39] And so that's an easy fix.

[00:11:41] Um, my arms also, I used to hold my arms outwards a lot cause I used to play soccer and you're used to like having your arms out to get ready to elbow someone or, you know, to turn.

[00:11:49] Um, but then I focused on keeping my, actually I had this, um, even recently I noticed that my arms come out a little bit when I sprint.

[00:11:56] So like, um, trying to keep your elbows closer to your body when you're in easy runs will translate into like regular runs.

[00:12:02] Um, but then there's also things that maybe you can fix with your running form that you might not be able to fix right away.

[00:12:08] So like if you have a foot flare, um, or your foot goes in or out, um, you can do like some internal rotator exercises with, um, with resistance bands to help like with that rotation.

[00:12:17] Um, and also sometimes your certain muscles are really tight.

[00:12:21] So maybe they're putting pressure on other muscles and then, you know, that could cause injury.

[00:12:26] Um, so making sure that your form is good.

[00:12:29] Um, and then depending on how someone runs, um, usually I can look at them and tell like what kind of exercises they need, excuse me, a little bit more of to make their form more efficient.

[00:12:40] And then that should help to reduce pain and injury.

[00:12:44] Perfect.

[00:12:45] Thank you for elaborating on that.

[00:12:46] And then I also know that you're a huge advocate for strength training and I'm assuming that's also to prevent running injuries.

[00:12:54] Maybe you can talk to us a little bit about that.

[00:12:56] Yeah.

[00:12:56] Strength training is really, really important.

[00:12:58] Uh, when I started like consistently doing strength training after college, that's when I noticed the injuries, you know, almost going pretty much going away.

[00:13:06] Um, and also I feel more powerful when I ran.

[00:13:09] Um, and it made a difference of like a minute in the 5k too, which is really big.

[00:13:14] And I remember in college we did strength like twice a week.

[00:13:16] We'd go to the strength trainer.

[00:13:17] We'd be there for like an hour, hour and 15 minutes.

[00:13:20] Um, and we do a whole circuit of different things.

[00:13:22] Um, so you want to make sure that you have some good run specific strength.

[00:13:26] It doesn't have to be anything too crazy or fancy.

[00:13:28] Um, just like there's a lot of basic moves and a lot of single leg, single, uh, unilateral movements, like single arm, single leg exercises.

[00:13:35] Um, cause when you're running, you have to have good balance cause you're always balancing on one foot at a time, um, for every step you're taking.

[00:13:42] So you want to make sure that balance is good.

[00:13:43] And so yeah, strength training is so, so important.

[00:13:46] You want to make sure you're doing the exercises correctly also.

[00:13:48] So luckily now we have YouTube that has like very detailed explanations of all different types of strength exercises.

[00:13:54] Um, you can ask somebody, um, we can help you out.

[00:13:57] Um, there's so many, uh, different exercises you can do, but, um, you want to make sure you're doing them correctly and you're doing them consistently too.

[00:14:05] Um, so like if, as long as you do at least two strength workouts a week, uh, for runners, that's good.

[00:14:10] Maybe you can do three in like the off season or some people like to do three anyway.

[00:14:14] Um, if they're like shorter strength workouts, um, maybe you do like three, 30 to 45 minute ones or two, one hour ones.

[00:14:21] I like to do like the two, one hour, two, one hour strength workouts a week.

[00:14:26] That's perfect.

[00:14:27] And, um, so to dive a little bit deeper into those exercises, maybe talk to us a little bit about the importance of like lunges, deadlifts and squats specifically, because I know there's a lot of research out there that talks about those being really good for runners.

[00:14:42] Yeah.

[00:14:43] Yeah.

[00:14:43] That's right.

[00:14:44] Lunges, deadlifts and squats are like three really important exercises that I do like every time I do strength.

[00:14:48] Um, so I would say like when you're doing squats, um, if you focus on hinging your hips back, um, you work more like your glutes and your hammies than your actual quads.

[00:14:59] Um, but if you want to work like more your quads, when you're doing squats, you can also put like a plate underneath your, um, underneath your heels and then you can bring your feet closer together.

[00:15:09] Um, if you want to work like more of the quads.

[00:15:11] Um, but like most, it depends on the runner.

[00:15:14] Like I run quad dominant, which is like, I use my quads a lot when I run.

[00:15:19] Um, so I need to work more on my glute and my hamstring strength.

[00:15:22] Um, so I still work the quads, but like focus more on the glutes and the hamstrings and more of that kickback.

[00:15:27] Um, and that's really important.

[00:15:29] A lot of runners get like pain in their glute medius, um, like around that hamstring, uh, glute area where like your glute attaches to your hamstring.

[00:15:38] Um, so a lot of that is because maybe their glutes aren't strong enough and they need to engage the glutes more.

[00:15:44] Um, so, you know, lunges will help with that too.

[00:15:46] That'll work like your glutes a lot, your hammies, um, your quads also, um, making sure you bring that back knee down, but don't touch the ground and focus on that, uh, that front knee.

[00:15:58] And then you said deadlifts.

[00:16:01] Oh yeah.

[00:16:02] Those are really good for like, but you got to be careful with deadlifts too, because if you lift too heavy, you could hurt your lower back.

[00:16:07] Um, so I like to do deadlifts with a trap bar because it makes me feel more secure.

[00:16:12] You have, um, uh, the balance of weight and everything.

[00:16:16] It just makes it feel better and you're still getting the same benefit as deadlift, but it puts less pressure on your, on your back.

[00:16:22] If you use like the trap bar, um, or for deadlifts, like I like single leg deadlifts with a dumbbell in each hand, um, that really works the hammies.

[00:16:30] And sometimes I like to even do single leg deadlifts, like after a workout, just to stretch your hamstrings out without weight.

[00:16:38] Sounds pretty brutal.

[00:16:40] Yeah.

[00:16:41] Yeah.

[00:16:42] Brutally good.

[00:16:43] All right.

[00:16:44] Perfect.

[00:16:44] So what are some other things that we as runners should pay attention to as we go through our marathon training plans, no matter where we got them, what are we supposed to pay attention to in order to prevent risk of injury or to lower that risk of injury?

[00:17:00] Yeah.

[00:17:01] Yeah.

[00:17:01] Um, so some things that you definitely want to pay attention to are, um, if you have any, like, let's say you're extra, extra tight, extra, extra sore, or you have like a pain, whether it's, um, like a dull pain, a sharp pain, like any type of pain like that, um, that you address it right away and like, don't let it go.

[00:17:19] Like, even if you think it's something mild or minor, um, talk to your coach, um, and they can try to help you or they can refer you to like a specialist if you need.

[00:17:28] Um, but usually if you address like something that feels out of the ordinary right away, um, then you can do something to make it better.

[00:17:35] Um, and rather than if you like keep running on, on something that's painful or, um, you know, it could potentially get worse and then you might have to take more time off of running.

[00:17:44] So sometimes if you back off for a few days or a week, if you have to, um, you know, and do some exercises that can help you so you don't have to take more time off and, um, don't lead to any serious injuries.

[00:17:55] So that's important.

[00:17:56] And, um, and then by making sure you're, um, you have good shoes too.

[00:18:00] That's always like one of the first questions I like to ask someone if they're like having a certain pain, um, because, you know, shoes get worn out and when they get worn out, they don't work properly.

[00:18:09] And then, um, people start compensating without realizing it.

[00:18:12] And we know certain muscles are work more than others and they can get injured.

[00:18:16] Um, so shoes are so, so important.

[00:18:18] They say like 300 to 500 miles depends on how hard you wear them too.

[00:18:21] Um, so that's why I always like to have a couple different pairs of shoes that I switch between.

[00:18:26] So I usually don't have to go shoe shopping until like, you know, another year.

[00:18:30] Like I can go, I can go months sometimes, sometimes without shoe shopping.

[00:18:33] Uh, if I have a couple of shoes that I alternate between, um, that's a really good idea.

[00:18:37] And, um, do not mess with overworn shoes ever.

[00:18:42] I like that.

[00:18:43] And I also want to kind of, uh, go to something you said there about the injury and compensating,

[00:18:49] because I know that sometimes when you feel an injury, then you try to switch your gates

[00:18:54] and then you can injure yourself some more.

[00:18:56] Maybe talk about how you've, um, experienced that with your athletes.

[00:18:59] Yeah, that happens a lot.

[00:19:01] Like sometimes if you have pain in one area, um, and then maybe you start running funky,

[00:19:06] but you might not even realize it cause you might be, or maybe you used to have pain in

[00:19:09] an area and you're trying to baby it.

[00:19:11] So subconsciously you're changing your running form to like make sure that you don't put as

[00:19:15] much pressure on the knee or whatever the injury is.

[00:19:18] And then that might cause pain somewhere else.

[00:19:21] So you definitely want to make sure that you're fully healed and recovered before you come back

[00:19:24] to running.

[00:19:25] And that when you are, you're, you know, strengthening, doing a little extra to help

[00:19:29] that area, whether it's stretching, strengthening, um, even after you feel better.

[00:19:33] So in that way, like nothing comes back.

[00:19:35] And then, um, and then just try to remember to like run relaxed and, um, you know, it's kind

[00:19:40] of a mental trick.

[00:19:41] You have to teach yourself to not, not worry about like the past.

[00:19:44] If you're feeling good, just run how you normally do.

[00:19:46] If it feels funky back off.

[00:19:49] I like that.

[00:19:51] All right.

[00:19:51] So let's also touch on cross training and the importance of rest and recovery when it

[00:19:58] comes to preventing future injuries.

[00:20:01] Yeah.

[00:20:02] So cross training is really beneficial.

[00:20:04] Um, especially for runners in the beginning.

[00:20:06] Um, if they're not used to, you know, maybe they're only used to running two or three days

[00:20:10] a week.

[00:20:10] Um, so if you want to get them used to more, but instead of increasing their running right

[00:20:15] away, um, you add in a cross train day.

[00:20:17] And then a lot of my athletes, I'll have them run like five days a week and do one cross

[00:20:21] train day and one off day.

[00:20:23] Um, and then that cross train day just gives you a break from the impact.

[00:20:26] Um, so that helps to minimize injuries, but also some, it works some of those running

[00:20:32] muscles, depending on what you're doing, but also works other muscles to keep you strong

[00:20:35] in other areas like swimming.

[00:20:37] You do aqua jogging.

[00:20:38] Um, you know, we love that one.

[00:20:40] Um, aqua jogging is a similar motion, same motion as running, but in the water.

[00:20:44] So you have that resistance, um, good for mobility too.

[00:20:46] And that's something that I did when I was injured.

[00:20:48] Unfortunately, I had some injuries in the past too, but, um, the aqua jogging kept me

[00:20:52] in really good shape.

[00:20:53] So when I came back, I was like stronger than ever and faster.

[00:20:56] And so everyone who I've coached through aqua jogging has always come back stronger and

[00:21:00] faster, including you.

[00:21:02] Well, you know, you had a race pretty soon after, but you did the best you could.

[00:21:05] And then, you know, you're, you're good and healthy now.

[00:21:07] It definitely keeps your endurance up there.

[00:21:10] Whereas if you completely stop, it doesn't help.

[00:21:12] So I guess that's a wonderful thing to do when you're, as you're getting, as your body's

[00:21:15] getting used to, uh, performing more and doing more runs.

[00:21:18] Yeah, exactly.

[00:21:19] And keeps you feeling good while you're not running too.

[00:21:22] Like if, if you're, if you do have to take off for an injury, um, you know, you're still

[00:21:25] going to get a workout in.

[00:21:26] Um, I stayed in really good shape from aqua jogging before the Olympic trials when I had

[00:21:30] an injury.

[00:21:31] And, um, I was so thankful I'd aqua jogged.

[00:21:33] Like it's not quite the same as running.

[00:21:34] So it takes an adjustment to get back on land, but at least I finished the trials, you know,

[00:21:39] injury free and I was able to finish.

[00:21:41] So that's, that was really important for that race.

[00:21:43] Um, but yeah, cross training is good to maintain.

[00:21:45] And, um, sometimes if some people have trouble taking rest days, um, I know myself, like I

[00:21:50] had never used to take a rest day.

[00:21:52] Um, even on my recovery weeks when I have like three off days, sometimes like in the beginning,

[00:21:57] I was like, I'm not used to this.

[00:21:58] Let me just cross train instead.

[00:21:59] So like, I always tell people if they really can't take a day off, just do like a light cross

[00:22:04] train, like elliptical or, um, um, or cycling or swimming or running in the water, rollerblading.

[00:22:11] Um, there's so many things rowing you can do.

[00:22:14] Um, and it's a good way to keep your cardiovascular endurance up without, um, having that impact.

[00:22:19] And so, uh, sleep is your number one recovery we were saying.

[00:22:22] And, um, it's so, so important that you get a good quality sleep and quantity.

[00:22:27] Um, like the average would say like eight hours is like probably like a minimum.

[00:22:31] Some people could do seven as like a bare minimum, but, um, I would recommend like eight to nine

[00:22:36] depends on how many, um, how long you actually train for and how many, how intense your training

[00:22:41] is.

[00:22:41] So, um, I think I learned in marathon training that the sweet spot for me is nine and a

[00:22:46] half hours.

[00:22:47] I don't always get that.

[00:22:48] Most of the time I don't.

[00:22:49] Um, but I know that if I at least get eight, I'm okay.

[00:22:53] Seven, not great, but better than nothing.

[00:22:55] If I get under seven, I don't feel good.

[00:22:57] Um, I used to get away with that, but not anymore.

[00:22:59] Um, so I always recommend no matter how old you are, um, that you get at least that eight

[00:23:05] to nine hours of sleep.

[00:23:06] Um, if you're like a teenager, you probably want to get even more cause you're in those

[00:23:10] growing stages.

[00:23:11] Um, so when I was coaching high schoolers, I was trying to make sure they'd sleep like 10

[00:23:14] or 12 hours sometimes it's wild, but, um, you need it.

[00:23:17] It's really important.

[00:23:18] Um, and then, uh, taking rest days is important too.

[00:23:21] Like, um, I said, it's hard for some people to take rest days, but if you're going to

[00:23:25] take those days, um, you can lead to overtraining mentally and physically.

[00:23:30] Um, and so rest days combined with good sleep combined with par, uh, up to par nutrition

[00:23:37] is going to keep you, um, the best that you can possibly be, um, and help you perform to

[00:23:43] your optimal performance.

[00:23:44] And let's talk about the nutrition a little bit.

[00:23:46] What are some key things to eat that will help your body heal from the stress that you're

[00:23:53] putting on it from running, et cetera?

[00:23:55] Yeah.

[00:23:56] Um, you definitely want to try to get in like protein and carbs, some form of protein and

[00:24:00] carbs, like right after your run.

[00:24:01] And, um, sometimes it's hard to eat a meal like right after it, maybe you're not hungry or

[00:24:05] maybe, um, you know, you don't have it already directly after you run, but the sooner you can

[00:24:09] get in like something with protein and carbs.

[00:24:11] Like I love my shakes.

[00:24:12] I have, uh, my protein shakes, you know, and, um, they have like a good balance of protein

[00:24:17] and carbs in them.

[00:24:18] And then, um, usually I'll mix up with some frozen fruit.

[00:24:21] Um, but if I'm on the go, I'll pour my protein shake with, um, with some scoops of protein

[00:24:27] and like almond milk or water or something.

[00:24:29] And then, um, maybe I'll use like sweetened almond milk just to give you those carbs.

[00:24:33] Um, so make sure you get that, that blend of carbs and protein.

[00:24:36] Um, I also bring overnight oats with me after my big long runs because I can't just drink

[00:24:41] like a shake right after my long run.

[00:24:43] I'm like starvation.

[00:24:44] So I'll drink the shake or I might even just make the overnight oats and put like a scoop

[00:24:48] of protein or two in there and then put like some Greek yogurt, some frozen fruits, some

[00:24:52] chia seeds, flax seeds, um, whatever you want.

[00:24:54] You can pop it in there with some almond milk.

[00:24:56] Um, and then I, some people don't like cold oats, but I love it.

[00:24:59] Um, but you can always heat it up if you need to.

[00:25:02] And I put some salt in there too.

[00:25:03] Um, and I'll drink like a big element tea.

[00:25:06] Um, so yeah, the nutrition is so, so important.

[00:25:09] And then not just after you run, of course you want to get your nutrition and after, but

[00:25:13] before is so important too.

[00:25:15] Um, a lot of people wake up really, really early and they have trouble with like eating

[00:25:18] before they run.

[00:25:19] Um, but for myself, I don't care what time I wake up.

[00:25:23] I literally feel sick if I don't eat.

[00:25:25] Um, and I think it's cause I'm used to eating the second I wake up, but I always have oats with

[00:25:29] honey and salt, even if I'm no matter what time it is.

[00:25:32] And I love it.

[00:25:33] I'll do overnight oats.

[00:25:34] And, um, so I put like a drizzle of honey and some salt.

[00:25:37] Um, cause I don't know what else I would put in oats.

[00:25:39] So you could put protein powder, but not before you run.

[00:25:41] Just want to get some easily digestible carbs in before you run.

[00:25:44] But, um, oats does have some protein in it also.

[00:25:47] And then, um, it does have some fiber, so it doesn't sit well with everyone.

[00:25:50] Um, if you are gluten intolerant like me, then you, you don't want to have any bread,

[00:25:56] but like if you can handle bread, um, before you run that, that would be a good option.

[00:26:00] I know I get so jealous of the people that can eat like their bread with peanut butter

[00:26:04] or honey or like some kind of, I can't eat peanut butter, but sun butter.

[00:26:07] Um, but yeah, you can have some form of carbs.

[00:26:09] And if you have a little protein before you run, that's good too.

[00:26:12] And then, um, make sure you're plenished after.

[00:26:15] But if you're not used to eating before you run, um, just practice eating something small

[00:26:18] before you run.

[00:26:19] Like I always tell people, just try like one rice cake or like one rice cake with a little

[00:26:23] bit of honey and salt.

[00:26:24] That's even lighter than oatmeal.

[00:26:25] And that might be a good to kind of ease you into it.

[00:26:29] In college, I do like a piece of a granola bar or something right before my run.

[00:26:33] Um, cause we had like 5 30 AM practice and I was like, I have to eat something, but I

[00:26:37] can't, uh, you know, cause then you have something to burn and then you get your body used to it.

[00:26:41] So when you have the race, um, you know that your body will be able to handle some food

[00:26:45] before you race.

[00:26:47] Interesting.

[00:26:47] Yeah.

[00:26:47] Because obviously, as you know, there's so much talk in the running world about fat

[00:26:52] adaptive, not fat adaptive.

[00:26:54] Um, yeah.

[00:26:55] So Erica, thank you so much, uh, for all this information again.

[00:26:59] Thanks, Letty.

[00:27:00] Appreciate it.

[00:27:00] Love being on here.

[00:27:01] And then let our listeners know how they can find you best.

[00:27:04] Yeah.

[00:27:04] They can best find me either on Instagram at, at exclusive Erica.

[00:27:08] They can find me on Facebook at Erica whites, W E I T Z or a team page team exclusive

[00:27:13] endurance, or, um, they can email me at Erica at exclusive dash endurance.

[00:27:17] Dot com, or feel free to check or end, or check out my website at exclusive dash endurance.

[00:27:24] Dot com.

[00:27:24] And we'd love to talk to you.

[00:27:27] Perfect.

[00:27:27] Thank you so much.

[00:27:28] Thanks.

[00:27:32] All right.

[00:27:33] So thank you, Erica.

[00:27:34] And I hope that you listeners enjoyed this episode and got something of value from it.

[00:27:40] As always, you can contact Erica.

[00:27:43] Everything is linked in the show notes below.

[00:27:46] And yeah, next week we'll have a recap of the Chicago marathon because that's where I'm

[00:27:52] currently at.

[00:27:53] And, uh, I'll let you know how it went until next time.

[00:27:56] Have a great week of running.

[00:28:00] Thanks for tuning in for more information and marathon running news.

[00:28:06] Please head to www.marathonrunningpodcast.com.

[00:28:10] And we'll be back next week.

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