>> Charlie: Welcome to the Cook Eat Run podcast with X Miles, hosted
by me, Charlie Watson. I'm a runner, a mum, an
NHS dietitian and author of the recipe
book for runners, Cook Eat Run. I'm also
a 16 times marathoner and love nothing more than sharing what
I've learned along the way through a lot.
>> Charlie: Of trial and error.
>> Charlie: Cook Eat Run is the go to podcast for running,
nutrition training tips, marathon debriefs and,
more. I'm here to answer all your questions and fuel
you with the knowledge you'll need to run faster, further,
and actually just to have more fun on the run. So whether
you're training for an ultra, want to improve your marathon
pb or.
>> Charlie: Simply just get more out of your.
>> Charlie: Running, you're in the right place.
Hello and m. Welcome back to the Cook Eat Run podcast with XMiles
After a bit of a January hiatus, we are back with a new
episode about strength training for runners. I have to
admit that this is the area of training that I have neglected for years,
but as I enter my mid-30s, it's not something I can get away with
anymore. And as someone who has big goals in my running, it
feels like an easy win to add in without needing to add
mileage. Today I'm chatting with Emma Kirk
Odunubi. Emma is a running coach, sports
scientist plus expert in running, footwear, and gait
analysis. This week I want to talk to you
about scratch labs, which I'm hoping we can do a deep dive
on the brand on a future episode as I don't feel like they're as well
known in the UK as the us. They make a range of
sports nutrition products from hydration and recovery mixes,
high carb drinks, energy bars and my favourite, energy
chews that genuinely taste like sweets. If
you want to give scratch labs a try, you can save 10% off the full
range at, xmiles.com with the code
COOKEATRUN.
>> Charlie: So, Emma, thank you so much for joining me today. I
know that you are a big runner, but
equally you are very passionate about
strength training and, strength training for runners
in particular. Why is it that
you're so kind of keen on sharing
this and why do you think it's so important that more runners are doing
strength training?
>> Emma Kirk-Odunubi: So a big background for me was actually that I
used to get really injured, like really injured. I
was that person that, you know, when I got into the fitness scene,
probably through negative habits,
kind of my, my, what's the word? Go to
in terms of getting out of my head, was to train.
And I was that cardio bunny gal that was like, great. I'm
just gonna do five Barry's classes a week and I'm just gonna smash myself
in the cardio and then I'm gonna run and then I'm gonna train all those
things. And I just went kind of hell for leather. And
you name the injury. Like, with
kind of my athletic background as well, I've kind of had it. So
whether it's Achilles, shins, hip
problems, quad, strain it back, like, you
name the injury, I probably had it. So it got to a point where
I was like, you've one sports
scientist, so you know how to avoid these
things. Two, you have so much
background in what I did for work back then, which was
analysing runners daily to look at their injuries and
how their gait was affecting their injury.
And I was like, right, we need to just
rein this in. So part of it, don't get me wrong, was very much
going, I know strength works, but also a big part for
me personally was actually getting over that mental hill
and being like, no, I deserve to be strong. I
deserve to not get injured. I deserve to, you know, be able
to carry on the thing that I love of running without
having that injury happen. So it was very much a, I
knew the strength was a big portion of it, but
actually sounds weird to say, but tuning into
my own body and being like, Emma, you know this.
So let's address that.
>> Charlie: Yeah, Like, I do as I say rather than do as
I do for kind of. Yeah, yeah.
>> Charlie: And I think that's the case for.
>> Charlie: A lot of people. You're like, you know, especially if you speak to
new runners or, I speak to people about fueling. And then I think
I'm actually, did I fuel that
run well. And again, like you say, you have a
sports science background, I've got a nutrition background, but we don't always get it
right. And it's sometimes hard to sit down and look
at the facts, which are, you're not doing everything you can
do to, improve your running but also protect your body.
>> Emma Kirk-Odunubi: Yeah, exactly. And it was, I say, a
kind of a big pivotal moment for me was I
got a suspected labral tear
in my hip and I couldn't walk properly for three weeks, was
in agony, could barely run. and
I was like, right, I really need to address this. So I worked
with, Jocelyn Thompson Rule, the legend, the wonderful woman
that is her, amazing. And
she was just incredible. And she was like, look, I
know, you know, but I'M gonna tell you, this is how it's
gonna go. And she kind of said, we are doing
strength. This is how many times you're doing it. You're only running this
time. And even the early days, I'll be honest, I was like,
doing secret stuff because I was like, no, I miss. And
she was like, emma, what did you do this week? Did you follow the plan?
And it was that accountability person for me
to be like, no, if you. If you're serious
about getting your body to do the thing you love, we have
to pull back. And it took, as I say, working
her, with her, who. She's just a wonderful human
being, to get me to go, okay, no, I need to wake up and smell
the coffee and actually go. I do want to be able to run
again because this injury could have prevented me from running again.
I may have needed surgery, all these other things. And with her,
help and doing the strength work, working with an osteo
as well, I was able, touch wood. I haven't had a
serious injury since then. So that was
2018, and I was able to complete London Marathon, which was my
goal at the end of that kind of. I think it was probably eight to nine
month period. So it's awful to say,
but sometimes, you know, it can take a serious
issue to really make you go, hang on a
minute, I need to take a step back, let me
reassess and really dial in.
>> Charlie: I think it's interesting what you say, like, the stepping
back, because I think for so many runners, they don't want to give
up any of their runs, but they're like, how am I supposed to
fit strength training in? So what's
your kind of. What's your advice, your experience for people that
maybe run five times a week, or
they are just, you know, they're running every day that they've got
availability to exercise? What kind of
advice would you give to those people?
>> Emma Kirk-Odunubi: So I would say, one, ask yourself,
right, how. How actually am I in this moment? How
is my body? Are you teetering or
with a little niggle that's kind of there that you're just sort of being like, yeah,
it's okay if I only go up to 5k? Like, are
you dealing with something? If you are dealing with something,
running will always be there for you when you get
back to good health. So think about if you're running
four times a week, you can 100% afford
to take one of those runs out and put in a strength session.
You can 100% add
in 10 minutes of banded work, instead of
doing a 40 minute run, do a 30 minute run and add
in some banded work or dumbbell work. If you're in the gym,
just literally hitting the key target areas
of our single leg, work, our glutes, all of those
areas so that there's ways you
can slot it in without. Have to be like, I did a strength
session, like I did some strength before I ran
or those kind of things, or I ran and then I did
a 10, 15 minute circuit focusing on my key areas.
So it's almost, you know, it's like habit
stacking I talk about. Right. So you're like, you get to do the run,
but as long as you do X, Y and Z before or
you do the run, but you must do X, Y and Z before you get to leave
and go back home. Like so figuring out
ways to build it into your routine
is going to help massively.
>> Charlie: So, yeah, you kind of said the before or
after. Is there a better time to do it?
If you are going to be doing this habit stacking, is there something that you
would recommend, like do you get in the gym or you
are, at home, do you start with the strength or is it more
important that you get it done and however that
works best for you? Kind of
something is better than nothing.
>> Emma Kirk-Odunubi: Yeah, agree. And, you know, the only way where I would say maybe
flip it is if you are seriously training for something. So
for example, a lot of coaches will say, you know, if you are training
for an event and that run is the focus, start with the
run and then you do the strength. Slightly fatigued,
depending on what that session is.
>> Charlie: Right.
>> Emma Kirk-Odunubi: If you're going to have a day where you're going to do some heavy strength, work with
it, always pair it with like a light run or an easy run
and then still do the strength after it. But
otherwise if you're like, I'm only going to have 30
minutes. I know that it's 6pm and
it's busy as anything in the gym. I know if I can get in and get on
that machine, I can do two or three sets and then be
off of it. Great. Because something is better than nothing.
So, yeah, I would say just
assessing the time frame you have available because I know we're all
very busy people. If you go right, I have 40
minutes, I'm going to let myself run for at least 30 of
those. Great. What do I need to tick off as
my key things to get done in 10 minutes?
>> Charlie: And what would you say for someone who has no idea what
they're doing. What are the key things? So you said single leg.
What does that actually kind of mean?
>> Emma Kirk-Odunubi: Yeah. So single leg work, if you think about it, the biggest thing I
say to people is when you run, you don't land
on both legs at the same time. I mean. No, you
don't. You'd be doing it wrong if that was the case. Right. So
we always land on one leg at a time. And
that lower leg can absorb anywhere between
three to up to certain muscle groups, 11 times your
body weight as it goes through the ground. So if
you're not able to balance on one
leg, you're not able to lunge forwards on
one leg without it being very
challenging. Think about adding
10 times your body weight through that leg.
We want to make sure that we can do that and do that
safely. And that's where the strength and the idea
behind single leg work comes from. Because that body has to
stabilise you in your main weight bearing
point for a period of time and over, you know, a
5K, 5,000 steps. It doesn't sound like a
lot if you're doing it half a second at a time, but
half a second at a time for 30 minutes really,
really does add up. So that's why we talk very much more
about single leg versus what they call
unilateral versus bilateral, which is both
sides. and don't get me wrong, that doesn't mean your
things like your squats and those kind of things aren't good.
They're phenomenal as well. But with runners specifically,
we always want to dial in and do at least one
or two exercises that very much focus on that single
side.
>> Charlie: So can you give me some examples if someone's looking at,
like. Right, let me just add in two single leg
exercises at the end of my workout tomorrow.
>> Emma Kirk-Odunubi: Yeah. So two. Just to really nail it on the head very
easily, you would look at split squats variation. So a
lunge variation. Now, that could be a lunge position where you
elevate the front foot. That could be a lunge position where you
elevate the back foot. That could be just a simple position
on the ground with two dumbbells in hand, or one dumbbell,
totally. Again, your choice. And basically moving up
and down in that movement pattern. as runners
dream world, we want to go fairly heavy
for six to eight reps. That's. That's usually the rep
range that I start with. People, don't get me wrong, there are some
muscle groups that would look to go slightly Higher. So areas
like your cast, for example, you might want to build up
10, 15 reps, etc. But
most ranges for big muscle groups, I would say six to
eight to build that, that strength. And then another
exercise would be a Romanian deadlift. So single
leg side targeting, kind of the back of the hamstrings,
where we're hinging forwards and standing back up again,
again, targeting that big muscle group there to really,
you know, strengthen.
>> Charlie: So you've talked quite a lot, you know, in terms about the
actual, the weights there. I
see a lot of people on Instagram being like, body weight
exercise for runners. Is
that helpful? Is it.
Should we be, you know, is that good enough?
Or is it like, actually, if we're going to be doing this,
even if you're doing it at home, get a heavy dumbbell. And
that's better than doing bodyweight. Where do you
kind of. You fall with that?
>> Emma Kirk-Odunubi: It's. For me, I always, as a coach,
I always do person to person. Right. So if you have never stepped your foot
or done any sort of strength work
whatsoever, we always need to harness and control our body
weight first. So if you have never done
a split squat, a set of split squats before
on both legs. Great, let's start body weight.
Let's start there. what we can do first off is from body
weight, you can add a pause at the bottom to progress.
That we can add in what we call a tempo.
So you can move down into that position for three to four
counts and then come up out of it for three
counts. So we can add tension in other ways with body
weight. So if you are completely new or
that muscle group is weak, you're recovering from an injury.
for me, when I, one of my very first injuries I had was very
shin splints, which I know is a very common one for a lot of
people. And all I was doing was body weight, calf
work, because my muscles were so weak and
tight that putting weight on them.
I couldn't do 15 calf raises on one leg. Like, it
wasn't even a plausibility, let alone adding a weight.
Right. So it's those learning where
you're at, and it's why I bang on about it all the time. But, like,
knowing your body is really, really powerful. So if
you're like, hey, I know I can do 10 calf
raises with no weight. Amazing. Yeah, order that one
dumbbell and then we can start to build things up. And maybe it
means you don't do the 10. You now drop down to six because you've got
that heavier weight, so things like that. So, yeah, I'd say I definitely
don't disregard body weight because it can very. It can be used very
well to a lot of advantage. But
there's definitely elements where, yes, you can then
seek out weights and add those on once you're more competent
and stronger in the movements.
>> Charlie: So those are kind of the, like. Right. If you've got
nothing, if you're starting from the very beginning
or if you, you know, this is like better than
nothing. What's the ideal? I know it's going to be
different for everybody, and based on how much time they
have, what their experience is. But say people running
London Marathon or a spring
marathon, and that's their goal.
What would you look at as a running coach, Strength
coach, a training plan, roughly
as they're like, here's what we should be kind of
targeting.
>> Emma Kirk-Odunubi: Yeah. So in terms of a
week breakdown, one thing I will definitely add, if runners don't
have it make the adjustment is at least
one full rest day. Now, I don't mean lying down
rest day. I mean a rest day where maybe you're walking, you're
doing something else. So I just have to add that in
because no matter if you're like, oh, I just want to make sure I get things
in, don't sacrifice a rest day
to get extra work in. So always make sure you've
got that. And then on top of that, dependent on where you are. So what
are we. We're about. Yeah, just gone 12 weeks out.
So I would still lead for someone coming to me being like, hey,
I'm running, let's say London. Let's just use that. This next
12 weeks, I would still have them doing at least two big
strength sessions a week. So one dependent on the person.
Some people like to do full body both days. I like to,
for some people focus more upper and then
lower. so that, you know, sometimes we
look to put the lower session either before the long run.
If you want to try your legs a bit more fatigued for some of your longer
miles further down, or if you're feeling. If
you're like, I'm new to this. We put the lower stuff
at the start of the week and then almost put your
upper body core work towards the end so your body's not
as fatigued going into that long run. so I would
always try and target 2, 2 strength
sessions in terms of runs.
There's a lot of questions out there about it, but if your
body is really fatiguing and you're really struggling
with the number of runs you're doing. Maybe it's three, maybe it's four.
I would then suggest taking one of those runs
onto a different piece of kit. Now, that piece of kit could be
a swim, that piece of kit could be a cross trainer,
it could be a bike. But I would say
you still get that cardio response
without having to do the run. So that will
kind of be, what, a week? I would suggest
two to four runs dependent on the runner. Two
definitive strength sessions most definitely. And then
obviously you've got your rest day in there as a
bare minimum. in terms of adding to
strength, I would say if you're not a total
beginner and you have done strength work before, start
to look at adding pauses, as I say, like
we talked about with the body weight, adding in the pauses, adding
in plyometric work. So plyometric work,
jumping, bounding, things like pogo
jumps. one thing I do before every run, even if
I've literally got a minute to warm up, is I will
do ten double footed POGOs. So just jumping up, and down the
spot. 10 single leg Pogos and then
10 single leg Pogos. 1. It helps to switch on those
calves and feet and it also just brings an awareness to my body.
Hey, how do I feel when I'm jumping? Is there anything in my knees,
my hips that don't feel great? And
plyometrics is a surefire way to
strengthen up through the tendons and the lower muscles of the leg to
also be injury preventative too.
>> Charlie: I should have done that before my run last week and then
I would have realised before I started running that I was not wearing a
sports bra because that was.
>> Emma Kirk-Odunubi: Yeah, yeah, they can help with all the
things you're like, oh, wait, yeah.
>> Charlie: Yeah, something's not right here.
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>> Charlie: Cookeatrun@xmiles.com
so we're runners. I can understand the
lower leg. Like, yeah, I need to strengthen my legs. But you
said a whole session potentially focusing on
upper body and core. Why?
>> Emma Kirk-Odunubi: So, yes, we run with our legs, but
that movement is directed and
controlled by your posture, by your core. So people always
think about core as just abs. Your core is,
yes, that central being, but it's also the top of your
glutes. It also actually involves the chest. And
it's, a. It's a big thing that I speak about when
I say in classes that I coach is the arms
drive the legs when the legs don't want to go. So when I get
personally to the end of my end of marathons and I'm,
I'm trying and I can see the clock and I'm chasing
it, I will drive my arms. Because it
is actually physically impossible to drive your arms
without your hips moving. So.
But they will. Like, I'm sitting here and my legs
are moving, so it's really hard
to not allow your hips to move while your arms do. So if you've
got strength here, if you're. If we are talking about
marathoners, do you know that are going to be running 3, 4,
5, 6 hours if you've got strength up
here to hold you up, so that when you're struggling with your
breath, we're not collapsing through the chest, closing
that off. If we can be strong here, we've got strong
back muscles to help us run along. So our neck is tall so
we can get that air in. There's all
those huge things which will then enable
you to actually run better if your upper body
is stronger. So it is that weird thing. And whenever I
do get on, you know, new clients, they're like, what do you mean,
why am I doing upper body? Why are you getting me to do press ups? Like,
I don't like press ups. I'm like, trust me.
>> Charlie: Yeah, you see so many people at the end of
marathons, kind of like that slump, that shuffle and
slump, and you're just like, I know, I've been there, I've done
it. And also, I don't know whether it's because of the
way, like, my running form, but
my abs often go first. Like, I,
I definitely ignore them in the gym to my
peril. And, they're what kind of lets me down
before my legs, before my arms, before my fueling. I'm
like, oh, gosh.
>> Emma Kirk-Odunubi: Cora is honestly essential with it. And you know what, for for
women who, who have larger breasts as well, having a
stronger upper body will really help you because obviously we
speak like I know you speak on it a lot about getting the right sports
bra and being in that and yeah
biomechanically the way that if you're not in that right sports
bra but then add in that you don't have the upper body strength
to carry yourself, it will just have
that added knock on effect to make it
more challenging for you to move and keep yourself
upright. So it's one of the things I,
yeah I know from myself if I'm weak in my upper body,
I'm, I'm rotating my arms all over the place. I'm just trying,
do you know, I'm just trying to go. So my chest will
actually force me to do that. But yeah,
getting body strength in is just, will
add to helping with that.
>> Charlie: that's so interesting. I've never thought about that. But of course that we're
literally carrying more weight up there. yeah, it's
harder. So basically it's my boobs fault
that I have no core strength.
>> Charlie: Yeah.
>> Charlie: You touched a little bit on kind of it being women
and that you know, women with bigger breasts.
But why is it so important for women kind of
at 30 plus to
do strengthening? I think that I certainly grew
up in the like we do small weights or we
don't do any weights because they'll make you bulky. And luckily that has
changed and definitely my mindset has changed on
that and the next generation are in the gym
lifting and it's amazing. But I'm
sure there are lots of women who grew up in that, you
know, the 90s, the naughties,
where thin was what everyone was
going after. And so that meant low
weights or no weights kind of thing.
Why is it so important for these women to
start strength training? Kind of for
longevity, for their health now
to see them into later life.
>> Emma Kirk-Odunubi: Yeah. So over the age of 30, I can't remember
the exact percentage but we lose
our our bone strength, we lose that muscle, our
muscle mass starts to deplete. I think it's from
30 onwards. So
doing everything you can to make sure that
you retain that strength and as you said,
especially longevity. Like you know I, I look at my mom, my
mom is 77 and she was in that era. Do you know
where it wasn't weights, it was just clappy
hands and, and doing all the thing, you know,
style, Zumba style. But like with nothing
and the conversations I've Tried to have
or had with her. Very much saying about, no, strength's important for
you, because I think I can't remember who it was that
researched it, but, looked at quad
strength in older people especially, and those
that lifted weights and had stronger quads,
we're less likely to have falls. And those are those big
kind of things that affect people into latter age.
So strength, I can't emphasise,
is so important. And, you know, people always talk about
functional fitness and functional strength. I know it's a big
buzzword, but it's so important so
that you literally can function day to day
in the future.
>> Charlie: Yeah, I think I've noticed that so much with,
like, the thing. The key
actually, for me getting into strength training
wasn't the running. And I know that I probably could have
run faster, run better
years ago through strength training, but it's actually having
my son who is so heavy and wants to be
carried all the time. And I don't want to be like, no, I can't
hold you because I'm not strong enough to hold you. If you want
to be cuddled or carried or lifted, and me having
to squat down and pick things up and actually that was
the big, big change. For me to be like, this
needs to be a priority because I want to be able
to, you know, carry
him, lift him over my head, do whatever I need to
do. so I think that's, yeah, looking at what your
lifestyle is and what things do you want to
either start doing or keep doing
that strength will help with? Because I think it's, you know, it's all
very. Well, being like, running isn't the most important
thing for, for most people, it's the
hobby, it's the one off goal. It's the,
like the, you know, the marathon is the one off thing or
it's part of our lifestyle, but we do it for mental health and for
social. But actually some people don't, don't mind
about the time. So I think, yeah, thinking about
that functionality and adding strength
into improve your day to day is
so important.
>> Emma Kirk-Odunubi: Yeah, exactly that. And it's, it's thinking, as
you said, beyond just the running. Like, we love it, of
course we do, but it's thinking, cool. How can I help myself outside of
this, but also help my future self too?
>> Charlie: Yeah. So we, we've touched a little bit on,
injury prevention, longevity. What are the other
benefits for runners to be strength training?
Like, what can we get faster?
Can we get more efficient? What are the kind of the
benefits of this.
>> Emma Kirk-Odunubi: Yeah, both those two. So first faster.
So specifically when doing strength in those lower
legs and increasing the strength of our
tendons, especially kind of the Achilles and things
like that, the stronger they are, the more force
they're going to be able to not only absorb but exert.
So you will be able to run faster
paces without having to
exert as much energy as you would if they weren't that
strong. So that's, that's amazing. That's first and
foremost. I mean, yeah, it's like a, it's not a quick fix but it's a nice
fix to be able to be like, I just need to get stronger Achilles and lower
calves and I'll run faster. so that's the
first one then. Yeah, efficiency wise from like a, yeah a gate
perspective. We spoke about like the upper body not having so much
rotation, that's going to save you lots of energy
over longer runs. so yeah, all these knock on
effects of the strength work will
allow you to be able to push out the ground more, will allow you to be able
to run taller, that prouder chest, to be able to be more
efficient as you try to run forwards.
>> Charlie: Okay, well I'm definitely sold. But for those
starting coming at it, this is obviously
a fueling a nutrition podcast. Where
do we start with nutrition for strength training?
Is it the same as running? Especially if we're doing kind of
standalone, strength sessions?
>> Emma Kirk-Odunubi: Definitely. I would say you have to feel for strength
like that's, that's the biggest importance. I
think some people could think that, you know, because you're not necessarily
quote unquote sweating a lot,
that like you don't need all the extra because you're
not burning as many calories in the moment,
but the, the after effect of
lifting heavy weights is gonna
have, your body will be depleted. And when
we strength train, if we're going really scientifically, you're basically
in the best way possible breaking down the
muscles and then you're making them stronger so
that then when they repair they are stronger. so what
we need to make sure is yes, before you're fueling
yourself, you're having something with carbs. And then
afterwards again you can probably say more
about the golden hour, if it exists or not. But then having that
protein source after you've had that,
because I say protein helps with that muscle
resynthesis, helps that muscle growth. So if you
are doing a strength session as much as possible, try
to have something with protein thereafter
because that, that kind of, I don't know about you, but I
get so hungry after I lift that
I then end up getting hangry and so I need to get that
protein in to help with my body's recovery. But also that m muscle
repair too.
>> Charlie: Yeah, what I've noticed is like my runs
finish at home, so I've got, got a cupboard, a
fridge, I've got loads of things on like up to
hand so that I can eat the right thing quite
quickly. But often, well,
all the time strength training is at the gym and
I'll either forget, to bring anything with
me and then the options there are horrendous
and so then I'll wait and I'll drive home and then it's
like busy and I'm starving. So yeah,
for me the post strength training actually has to be way more
organised than I do after a run
because that naturally either finishes at, my house
or at the coffee shop with, you know, nice options
available. So, yeah, they're just being
organised. And then the other thing is if you are
trying to stack those, the run and
the strength training, especially if it's not kind of just within a 40
minute, but if you're doing like say an hour on the treadmill
and then an hour strength training and this is where
I have definitely fallen down in the past, is
not fueled enough for that second bit and not gone.
Actually this is over now. Over 70 minutes of,
of exercise. I need to be fueling in
the middle, maybe like having a carb drink on the treadmill
or having an energy bar that I can eat between,
between the two things. And yeah, focusing on
carbs for that bit and then the protein for after.
So yeah, just being organised, isn't it, with
all of these things like fitting your training in
getting your nutrition right. It's all kind of trial
and error in organisation.
>> Emma Kirk-Odunubi: Yeah, 100%. And as you said, like, that is the
big one. If you are going to double up those sessions, it is kind
of mid run being like, oh, hang on a minute. Treat this
as if it's a long run, you know, you're doing a strength work. So how would you
fuel that back end of your long run? Great, I'm going to
take on that extra carb during that run and
then for after. Things that can, you know, really help
is if you have that shake or whatever it could be, it could be a
protein bar, you know, as simple as that, just having that that
you can have in the car and you know, you, you buy them
from for the start of the week, maybe do a food shop or Whatever. And literally
they live in the car so that you don't have to think about
carrying them. As soon as you get them, they go there so that every time
you get in after you finish the gym, you're like, yep, I know where they
are. So there's little things that you can just try to help
make your life easier. again with the business. I know that
we all, we all live in and try to jump from thing to thing,
trying to make it more accessible.
It is huge.
>> Charlie: Amazing. Well, thank you so much. Emma. Where can people find you?
>> Charlie: It sounds like you have.
>> Charlie: Oh, I know you've got great training plans and you
work one to one with people. So where can people find you
for your strength and running expertise?
>> Emma Kirk-Odunubi: So you've got my full name, emma
kirkodanoobie.com. like that's where you'll, you'll
find everything about kind of website stuff, but mostly on
Instagram, interact in the DMs, just, ask me questions,
all the things. and hopefully, yeah, I can share some
stuff that you guys will also find useful from a strength perspective as
well.
>> Charlie: It's very useful. I'll leave all those links below. Emma, thank you
so much for joining me this evening. And yeah, I'll
leave everything so that people can come and find you.
>> Emma Kirk-Odunubi: Thanks. Thanks for having me. It's been great.
>> Charlie: Thank you so much for listening to this week's episode of the Kick Eat Run
podcast with X Miles. On the next episode, I am talking
to Tom Hollis about bicarb, bicarb of
soda. You, might have seen it called sodium cut
bicarb. It's making a bit of a
resurgence in the running world and I wanted.
>> Charlie: To find out more about why, how.
>> Charlie: It can be used and how runners like me can add it
into their training or whether we even should. So make sure to
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Thank you so much for listening to Cook Run, the podcast
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happy running and don't.
>> Charlie: Forget to fuel yourself. Bye.