1 00:00:02,880 --> 00:00:05,768 >> Charlie: Welcome to the Cook Eat Run podcast with X Miles, hosted 2 00:00:05,784 --> 00:00:08,632 by me, Charlie Watson. I'm a runner, a mum, an 3 00:00:08,656 --> 00:00:11,496 NHS dietitian and author of the recipe 4 00:00:11,528 --> 00:00:14,488 book for runners, Cook Eat Run. I'm also 5 00:00:14,544 --> 00:00:17,432 a 16 times marathoner and love nothing more than sharing what 6 00:00:17,456 --> 00:00:19,064 I've learned along the way through a lot. 7 00:00:19,072 --> 00:00:20,460 >> Charlie: Of trial and error. 8 00:00:20,800 --> 00:00:23,256 >> Charlie: Cook Eat Run is the go to podcast for running, 9 00:00:23,288 --> 00:00:25,940 nutrition training tips, marathon debriefs and, 10 00:00:25,898 --> 00:00:28,722 more. I'm here to answer all your questions and fuel 11 00:00:28,770 --> 00:00:31,526 you with the knowledge you'll need to run faster, further, 12 00:00:31,642 --> 00:00:34,510 and actually just to have more fun on the run. So whether 13 00:00:34,534 --> 00:00:36,894 you're training for an ultra, want to improve your marathon 14 00:00:36,926 --> 00:00:38,078 pb or. 15 00:00:38,118 --> 00:00:39,550 >> Charlie: Simply just get more out of your. 16 00:00:39,574 --> 00:00:41,498 >> Charlie: Running, you're in the right place. 17 00:00:48,118 --> 00:00:50,926 Hello and m. Welcome back to the Cook Eat Run podcast with XMiles 18 00:00:51,454 --> 00:00:53,998 After a bit of a January hiatus, we are back with a new 19 00:00:54,038 --> 00:00:56,990 episode about strength training for runners. I have to 20 00:00:57,014 --> 00:00:59,806 admit that this is the area of training that I have neglected for years, 21 00:00:59,862 --> 00:01:02,750 but as I enter my mid-30s, it's not something I can get away with 22 00:01:02,774 --> 00:01:05,690 anymore. And as someone who has big goals in my running, it 23 00:01:05,714 --> 00:01:08,058 feels like an easy win to add in without needing to add 24 00:01:08,098 --> 00:01:10,554 mileage. Today I'm chatting with Emma Kirk 25 00:01:10,586 --> 00:01:13,402 Odunubi. Emma is a running coach, sports 26 00:01:13,450 --> 00:01:15,592 scientist plus expert in running, footwear, and gait 27 00:01:15,640 --> 00:01:18,440 analysis. This week I want to talk to you 28 00:01:18,464 --> 00:01:21,384 about scratch labs, which I'm hoping we can do a deep dive 29 00:01:21,416 --> 00:01:24,280 on the brand on a future episode as I don't feel like they're as well 30 00:01:24,304 --> 00:01:27,080 known in the UK as the us. They make a range of 31 00:01:27,104 --> 00:01:29,880 sports nutrition products from hydration and recovery mixes, 32 00:01:29,944 --> 00:01:32,616 high carb drinks, energy bars and my favourite, energy 33 00:01:32,672 --> 00:01:35,580 chews that genuinely taste like sweets. If 34 00:01:35,604 --> 00:01:38,380 you want to give scratch labs a try, you can save 10% off the full 35 00:01:38,404 --> 00:01:40,194 range at, xmiles.com with the code 36 00:01:40,226 --> 00:01:41,478 COOKEATRUN. 37 00:01:43,338 --> 00:01:46,220 >> Charlie: So, Emma, thank you so much for joining me today. I 38 00:01:46,244 --> 00:01:49,052 know that you are a big runner, but 39 00:01:49,140 --> 00:01:51,820 equally you are very passionate about 40 00:01:51,924 --> 00:01:54,870 strength training and, strength training for runners 41 00:01:54,918 --> 00:01:57,638 in particular. Why is it that 42 00:01:57,662 --> 00:02:00,390 you're so kind of keen on sharing 43 00:02:00,438 --> 00:02:03,366 this and why do you think it's so important that more runners are doing 44 00:02:03,406 --> 00:02:04,426 strength training? 45 00:02:04,996 --> 00:02:07,948 >> Emma Kirk-Odunubi: So a big background for me was actually that I 46 00:02:07,972 --> 00:02:10,636 used to get really injured, like really injured. I 47 00:02:10,756 --> 00:02:13,708 was that person that, you know, when I got into the fitness scene, 48 00:02:13,852 --> 00:02:16,764 probably through negative habits, 49 00:02:16,860 --> 00:02:19,804 kind of my, my, what's the word? Go to 50 00:02:19,940 --> 00:02:22,780 in terms of getting out of my head, was to train. 51 00:02:22,828 --> 00:02:25,804 And I was that cardio bunny gal that was like, great. I'm 52 00:02:25,820 --> 00:02:28,780 just gonna do five Barry's classes a week and I'm just gonna smash myself 53 00:02:28,828 --> 00:02:31,756 in the cardio and then I'm gonna run and then I'm gonna train all those 54 00:02:31,796 --> 00:02:34,796 things. And I just went kind of hell for leather. And 55 00:02:35,096 --> 00:02:37,984 you name the injury. Like, with 56 00:02:38,120 --> 00:02:41,088 kind of my athletic background as well, I've kind of had it. So 57 00:02:41,112 --> 00:02:43,728 whether it's Achilles, shins, hip 58 00:02:43,792 --> 00:02:46,768 problems, quad, strain it back, like, you 59 00:02:46,792 --> 00:02:49,728 name the injury, I probably had it. So it got to a point where 60 00:02:49,752 --> 00:02:52,352 I was like, you've one sports 61 00:02:52,384 --> 00:02:54,816 scientist, so you know how to avoid these 62 00:02:54,856 --> 00:02:57,792 things. Two, you have so much 63 00:02:57,864 --> 00:03:00,704 background in what I did for work back then, which was 64 00:03:00,760 --> 00:03:03,668 analysing runners daily to look at their injuries and 65 00:03:03,692 --> 00:03:05,812 how their gait was affecting their injury. 66 00:03:06,004 --> 00:03:08,868 And I was like, right, we need to just 67 00:03:08,892 --> 00:03:11,684 rein this in. So part of it, don't get me wrong, was very much 68 00:03:11,740 --> 00:03:14,708 going, I know strength works, but also a big part for 69 00:03:14,732 --> 00:03:17,364 me personally was actually getting over that mental hill 70 00:03:17,460 --> 00:03:20,308 and being like, no, I deserve to be strong. I 71 00:03:20,332 --> 00:03:23,268 deserve to not get injured. I deserve to, you know, be able 72 00:03:23,292 --> 00:03:26,228 to carry on the thing that I love of running without 73 00:03:26,332 --> 00:03:29,224 having that injury happen. So it was very much a, I 74 00:03:29,264 --> 00:03:31,656 knew the strength was a big portion of it, but 75 00:03:31,760 --> 00:03:34,632 actually sounds weird to say, but tuning into 76 00:03:34,688 --> 00:03:37,448 my own body and being like, Emma, you know this. 77 00:03:37,616 --> 00:03:39,924 So let's address that. 78 00:03:40,544 --> 00:03:43,416 >> Charlie: Yeah, Like, I do as I say rather than do as 79 00:03:43,440 --> 00:03:46,216 I do for kind of. Yeah, yeah. 80 00:03:46,280 --> 00:03:47,576 >> Charlie: And I think that's the case for. 81 00:03:47,600 --> 00:03:50,584 >> Charlie: A lot of people. You're like, you know, especially if you speak to 82 00:03:50,624 --> 00:03:53,506 new runners or, I speak to people about fueling. And then I think 83 00:03:53,546 --> 00:03:56,036 I'm actually, did I fuel that 84 00:03:56,156 --> 00:03:59,060 run well. And again, like you say, you have a 85 00:03:59,068 --> 00:04:02,020 sports science background, I've got a nutrition background, but we don't always get it 86 00:04:02,028 --> 00:04:04,836 right. And it's sometimes hard to sit down and look 87 00:04:04,876 --> 00:04:07,850 at the facts, which are, you're not doing everything you can 88 00:04:07,906 --> 00:04:10,572 do to, improve your running but also protect your body. 89 00:04:10,952 --> 00:04:13,936 >> Emma Kirk-Odunubi: Yeah, exactly. And it was, I say, a 90 00:04:13,944 --> 00:04:16,812 kind of a big pivotal moment for me was I 91 00:04:17,592 --> 00:04:20,496 got a suspected labral tear 92 00:04:20,544 --> 00:04:23,494 in my hip and I couldn't walk properly for three weeks, was 93 00:04:23,518 --> 00:04:26,128 in agony, could barely run. and 94 00:04:26,280 --> 00:04:29,264 I was like, right, I really need to address this. So I worked 95 00:04:29,328 --> 00:04:32,294 with, Jocelyn Thompson Rule, the legend, the wonderful woman 96 00:04:32,318 --> 00:04:34,802 that is her, amazing. And 97 00:04:35,342 --> 00:04:38,134 she was just incredible. And she was like, look, I 98 00:04:38,158 --> 00:04:41,030 know, you know, but I'M gonna tell you, this is how it's 99 00:04:41,046 --> 00:04:43,862 gonna go. And she kind of said, we are doing 100 00:04:43,902 --> 00:04:46,582 strength. This is how many times you're doing it. You're only running this 101 00:04:46,622 --> 00:04:49,350 time. And even the early days, I'll be honest, I was like, 102 00:04:49,406 --> 00:04:52,354 doing secret stuff because I was like, no, I miss. And 103 00:04:52,378 --> 00:04:55,298 she was like, emma, what did you do this week? Did you follow the plan? 104 00:04:55,370 --> 00:04:58,210 And it was that accountability person for me 105 00:04:58,346 --> 00:05:01,106 to be like, no, if you. If you're serious 106 00:05:01,154 --> 00:05:04,114 about getting your body to do the thing you love, we have 107 00:05:04,138 --> 00:05:07,090 to pull back. And it took, as I say, working 108 00:05:07,146 --> 00:05:10,120 her, with her, who. She's just a wonderful human 109 00:05:10,176 --> 00:05:13,170 being, to get me to go, okay, no, I need to wake up and smell 110 00:05:13,186 --> 00:05:15,954 the coffee and actually go. I do want to be able to run 111 00:05:15,978 --> 00:05:18,888 again because this injury could have prevented me from running again. 112 00:05:19,010 --> 00:05:21,942 I may have needed surgery, all these other things. And with her, 113 00:05:21,910 --> 00:05:24,846 help and doing the strength work, working with an osteo 114 00:05:24,878 --> 00:05:27,870 as well, I was able, touch wood. I haven't had a 115 00:05:27,910 --> 00:05:30,558 serious injury since then. So that was 116 00:05:30,614 --> 00:05:33,502 2018, and I was able to complete London Marathon, which was my 117 00:05:33,526 --> 00:05:36,510 goal at the end of that kind of. I think it was probably eight to nine 118 00:05:36,550 --> 00:05:39,422 month period. So it's awful to say, 119 00:05:39,446 --> 00:05:42,270 but sometimes, you know, it can take a serious 120 00:05:42,430 --> 00:05:45,294 issue to really make you go, hang on a 121 00:05:45,302 --> 00:05:47,962 minute, I need to take a step back, let me 122 00:05:47,986 --> 00:05:50,682 reassess and really dial in. 123 00:05:50,866 --> 00:05:53,802 >> Charlie: I think it's interesting what you say, like, the stepping 124 00:05:53,866 --> 00:05:56,766 back, because I think for so many runners, they don't want to give 125 00:05:56,790 --> 00:05:59,566 up any of their runs, but they're like, how am I supposed to 126 00:05:59,590 --> 00:06:02,542 fit strength training in? So what's 127 00:06:02,558 --> 00:06:05,422 your kind of. What's your advice, your experience for people that 128 00:06:05,558 --> 00:06:08,126 maybe run five times a week, or 129 00:06:08,310 --> 00:06:11,134 they are just, you know, they're running every day that they've got 130 00:06:11,174 --> 00:06:13,898 availability to exercise? What kind of 131 00:06:13,906 --> 00:06:15,818 advice would you give to those people? 132 00:06:15,986 --> 00:06:18,986 >> Emma Kirk-Odunubi: So I would say, one, ask yourself, 133 00:06:19,050 --> 00:06:22,026 right, how. How actually am I in this moment? How 134 00:06:22,050 --> 00:06:24,906 is my body? Are you teetering or 135 00:06:24,930 --> 00:06:27,770 with a little niggle that's kind of there that you're just sort of being like, yeah, 136 00:06:27,802 --> 00:06:30,714 it's okay if I only go up to 5k? Like, are 137 00:06:30,754 --> 00:06:33,734 you dealing with something? If you are dealing with something, 138 00:06:34,194 --> 00:06:36,970 running will always be there for you when you get 139 00:06:37,042 --> 00:06:39,978 back to good health. So think about if you're running 140 00:06:40,026 --> 00:06:43,000 four times a week, you can 100% afford 141 00:06:43,032 --> 00:06:45,800 to take one of those runs out and put in a strength session. 142 00:06:45,992 --> 00:06:48,504 You can 100% add 143 00:06:48,544 --> 00:06:51,496 in 10 minutes of banded work, instead of 144 00:06:51,520 --> 00:06:54,376 doing a 40 minute run, do a 30 minute run and add 145 00:06:54,400 --> 00:06:57,288 in some banded work or dumbbell work. If you're in the gym, 146 00:06:57,416 --> 00:07:00,104 just literally hitting the key target areas 147 00:07:00,224 --> 00:07:02,632 of our single leg, work, our glutes, all of those 148 00:07:02,688 --> 00:07:05,656 areas so that there's ways you 149 00:07:05,680 --> 00:07:08,648 can slot it in without. Have to be like, I did a strength 150 00:07:08,696 --> 00:07:11,624 session, like I did some strength before I ran 151 00:07:11,704 --> 00:07:14,552 or those kind of things, or I ran and then I did 152 00:07:14,608 --> 00:07:17,496 a 10, 15 minute circuit focusing on my key areas. 153 00:07:17,600 --> 00:07:20,440 So it's almost, you know, it's like habit 154 00:07:20,472 --> 00:07:23,416 stacking I talk about. Right. So you're like, you get to do the run, 155 00:07:23,520 --> 00:07:26,312 but as long as you do X, Y and Z before or 156 00:07:26,368 --> 00:07:29,336 you do the run, but you must do X, Y and Z before you get to leave 157 00:07:29,400 --> 00:07:32,104 and go back home. Like so figuring out 158 00:07:32,144 --> 00:07:34,524 ways to build it into your routine 159 00:07:35,094 --> 00:07:36,594 is going to help massively. 160 00:07:37,574 --> 00:07:40,526 >> Charlie: So, yeah, you kind of said the before or 161 00:07:40,550 --> 00:07:43,454 after. Is there a better time to do it? 162 00:07:43,494 --> 00:07:46,366 If you are going to be doing this habit stacking, is there something that you 163 00:07:46,390 --> 00:07:49,342 would recommend, like do you get in the gym or you 164 00:07:49,398 --> 00:07:52,188 are, at home, do you start with the strength or is it more 165 00:07:52,228 --> 00:07:55,148 important that you get it done and however that 166 00:07:55,188 --> 00:07:57,608 works best for you? Kind of 167 00:07:58,068 --> 00:07:59,676 something is better than nothing. 168 00:07:59,852 --> 00:08:02,742 >> Emma Kirk-Odunubi: Yeah, agree. And, you know, the only way where I would say maybe 169 00:08:02,790 --> 00:08:05,680 flip it is if you are seriously training for something. So 170 00:08:05,704 --> 00:08:08,672 for example, a lot of coaches will say, you know, if you are training 171 00:08:08,720 --> 00:08:11,680 for an event and that run is the focus, start with the 172 00:08:11,704 --> 00:08:14,448 run and then you do the strength. Slightly fatigued, 173 00:08:14,528 --> 00:08:15,920 depending on what that session is. 174 00:08:15,944 --> 00:08:16,128 >> Charlie: Right. 175 00:08:16,168 --> 00:08:18,960 >> Emma Kirk-Odunubi: If you're going to have a day where you're going to do some heavy strength, work with 176 00:08:18,984 --> 00:08:21,968 it, always pair it with like a light run or an easy run 177 00:08:22,008 --> 00:08:24,528 and then still do the strength after it. But 178 00:08:24,648 --> 00:08:27,456 otherwise if you're like, I'm only going to have 30 179 00:08:27,512 --> 00:08:30,320 minutes. I know that it's 6pm and 180 00:08:30,344 --> 00:08:33,312 it's busy as anything in the gym. I know if I can get in and get on 181 00:08:33,320 --> 00:08:36,220 that machine, I can do two or three sets and then be 182 00:08:36,244 --> 00:08:39,164 off of it. Great. Because something is better than nothing. 183 00:08:39,276 --> 00:08:42,012 So, yeah, I would say just 184 00:08:42,100 --> 00:08:45,100 assessing the time frame you have available because I know we're all 185 00:08:45,124 --> 00:08:47,676 very busy people. If you go right, I have 40 186 00:08:47,732 --> 00:08:50,460 minutes, I'm going to let myself run for at least 30 of 187 00:08:50,484 --> 00:08:53,308 those. Great. What do I need to tick off as 188 00:08:53,348 --> 00:08:55,648 my key things to get done in 10 minutes? 189 00:08:56,148 --> 00:08:59,100 >> Charlie: And what would you say for someone who has no idea what 190 00:08:59,124 --> 00:09:01,804 they're doing. What are the key things? So you said single leg. 191 00:09:01,956 --> 00:09:04,086 What does that actually kind of mean? 192 00:09:04,252 --> 00:09:07,170 >> Emma Kirk-Odunubi: Yeah. So single leg work, if you think about it, the biggest thing I 193 00:09:07,194 --> 00:09:10,146 say to people is when you run, you don't land 194 00:09:10,202 --> 00:09:12,930 on both legs at the same time. I mean. No, you 195 00:09:12,954 --> 00:09:15,842 don't. You'd be doing it wrong if that was the case. Right. So 196 00:09:15,850 --> 00:09:18,562 we always land on one leg at a time. And 197 00:09:18,650 --> 00:09:21,618 that lower leg can absorb anywhere between 198 00:09:21,738 --> 00:09:24,610 three to up to certain muscle groups, 11 times your 199 00:09:24,634 --> 00:09:27,458 body weight as it goes through the ground. So if 200 00:09:27,498 --> 00:09:30,450 you're not able to balance on one 201 00:09:30,474 --> 00:09:33,308 leg, you're not able to lunge forwards on 202 00:09:33,348 --> 00:09:35,628 one leg without it being very 203 00:09:35,668 --> 00:09:38,236 challenging. Think about adding 204 00:09:38,332 --> 00:09:40,968 10 times your body weight through that leg. 205 00:09:41,348 --> 00:09:43,708 We want to make sure that we can do that and do that 206 00:09:43,748 --> 00:09:46,684 safely. And that's where the strength and the idea 207 00:09:46,716 --> 00:09:49,340 behind single leg work comes from. Because that body has to 208 00:09:49,364 --> 00:09:51,980 stabilise you in your main weight bearing 209 00:09:52,044 --> 00:09:54,540 point for a period of time and over, you know, a 210 00:09:54,564 --> 00:09:57,420 5K, 5,000 steps. It doesn't sound like a 211 00:09:57,444 --> 00:10:00,008 lot if you're doing it half a second at a time, but 212 00:10:00,388 --> 00:10:03,324 half a second at a time for 30 minutes really, 213 00:10:03,396 --> 00:10:06,348 really does add up. So that's why we talk very much more 214 00:10:06,388 --> 00:10:09,148 about single leg versus what they call 215 00:10:09,188 --> 00:10:12,028 unilateral versus bilateral, which is both 216 00:10:12,068 --> 00:10:14,978 sides. and don't get me wrong, that doesn't mean your 217 00:10:15,018 --> 00:10:17,858 things like your squats and those kind of things aren't good. 218 00:10:17,898 --> 00:10:20,706 They're phenomenal as well. But with runners specifically, 219 00:10:20,802 --> 00:10:23,666 we always want to dial in and do at least one 220 00:10:23,722 --> 00:10:26,594 or two exercises that very much focus on that single 221 00:10:26,626 --> 00:10:27,198 side. 222 00:10:27,728 --> 00:10:30,648 >> Charlie: So can you give me some examples if someone's looking at, 223 00:10:30,688 --> 00:10:33,208 like. Right, let me just add in two single leg 224 00:10:33,248 --> 00:10:36,040 exercises at the end of my workout tomorrow. 225 00:10:36,184 --> 00:10:39,128 >> Emma Kirk-Odunubi: Yeah. So two. Just to really nail it on the head very 226 00:10:39,168 --> 00:10:41,880 easily, you would look at split squats variation. So a 227 00:10:41,904 --> 00:10:44,520 lunge variation. Now, that could be a lunge position where you 228 00:10:44,544 --> 00:10:47,320 elevate the front foot. That could be a lunge position where you 229 00:10:47,344 --> 00:10:50,264 elevate the back foot. That could be just a simple position 230 00:10:50,416 --> 00:10:53,288 on the ground with two dumbbells in hand, or one dumbbell, 231 00:10:53,368 --> 00:10:56,312 totally. Again, your choice. And basically moving up 232 00:10:56,320 --> 00:10:59,018 and down in that movement pattern. as runners 233 00:10:59,178 --> 00:11:01,818 dream world, we want to go fairly heavy 234 00:11:01,898 --> 00:11:04,858 for six to eight reps. That's. That's usually the rep 235 00:11:04,898 --> 00:11:07,610 range that I start with. People, don't get me wrong, there are some 236 00:11:07,634 --> 00:11:10,426 muscle groups that would look to go slightly Higher. So areas 237 00:11:10,482 --> 00:11:13,450 like your cast, for example, you might want to build up 238 00:11:13,554 --> 00:11:16,202 10, 15 reps, etc. But 239 00:11:16,290 --> 00:11:19,290 most ranges for big muscle groups, I would say six to 240 00:11:19,314 --> 00:11:21,994 eight to build that, that strength. And then another 241 00:11:22,066 --> 00:11:24,922 exercise would be a Romanian deadlift. So single 242 00:11:25,050 --> 00:11:27,924 leg side targeting, kind of the back of the hamstrings, 243 00:11:28,036 --> 00:11:30,996 where we're hinging forwards and standing back up again, 244 00:11:31,132 --> 00:11:33,924 again, targeting that big muscle group there to really, 245 00:11:33,996 --> 00:11:35,928 you know, strengthen. 246 00:11:36,508 --> 00:11:39,380 >> Charlie: So you've talked quite a lot, you know, in terms about the 247 00:11:39,404 --> 00:11:42,308 actual, the weights there. I 248 00:11:42,348 --> 00:11:45,284 see a lot of people on Instagram being like, body weight 249 00:11:45,316 --> 00:11:47,716 exercise for runners. Is 250 00:11:47,772 --> 00:11:50,608 that helpful? Is it. 251 00:11:50,988 --> 00:11:53,684 Should we be, you know, is that good enough? 252 00:11:53,756 --> 00:11:56,500 Or is it like, actually, if we're going to be doing this, 253 00:11:56,684 --> 00:11:59,636 even if you're doing it at home, get a heavy dumbbell. And 254 00:11:59,692 --> 00:12:02,612 that's better than doing bodyweight. Where do you 255 00:12:02,620 --> 00:12:04,036 kind of. You fall with that? 256 00:12:04,172 --> 00:12:07,108 >> Emma Kirk-Odunubi: It's. For me, I always, as a coach, 257 00:12:07,148 --> 00:12:09,908 I always do person to person. Right. So if you have never stepped your foot 258 00:12:09,948 --> 00:12:12,116 or done any sort of strength work 259 00:12:12,172 --> 00:12:15,108 whatsoever, we always need to harness and control our body 260 00:12:15,148 --> 00:12:17,732 weight first. So if you have never done 261 00:12:17,900 --> 00:12:20,724 a split squat, a set of split squats before 262 00:12:20,876 --> 00:12:23,668 on both legs. Great, let's start body weight. 263 00:12:23,748 --> 00:12:26,550 Let's start there. what we can do first off is from body 264 00:12:26,590 --> 00:12:29,446 weight, you can add a pause at the bottom to progress. 265 00:12:29,478 --> 00:12:32,294 That we can add in what we call a tempo. 266 00:12:32,342 --> 00:12:35,110 So you can move down into that position for three to four 267 00:12:35,150 --> 00:12:37,990 counts and then come up out of it for three 268 00:12:38,030 --> 00:12:40,790 counts. So we can add tension in other ways with body 269 00:12:40,830 --> 00:12:43,830 weight. So if you are completely new or 270 00:12:43,950 --> 00:12:46,890 that muscle group is weak, you're recovering from an injury. 271 00:12:47,690 --> 00:12:50,530 for me, when I, one of my very first injuries I had was very 272 00:12:50,570 --> 00:12:53,074 shin splints, which I know is a very common one for a lot of 273 00:12:53,082 --> 00:12:55,874 people. And all I was doing was body weight, calf 274 00:12:55,922 --> 00:12:58,546 work, because my muscles were so weak and 275 00:12:58,618 --> 00:13:01,266 tight that putting weight on them. 276 00:13:01,418 --> 00:13:04,178 I couldn't do 15 calf raises on one leg. Like, it 277 00:13:04,234 --> 00:13:06,834 wasn't even a plausibility, let alone adding a weight. 278 00:13:06,882 --> 00:13:09,730 Right. So it's those learning where 279 00:13:09,850 --> 00:13:12,610 you're at, and it's why I bang on about it all the time. But, like, 280 00:13:12,650 --> 00:13:15,432 knowing your body is really, really powerful. So if 281 00:13:15,456 --> 00:13:18,296 you're like, hey, I know I can do 10 calf 282 00:13:18,328 --> 00:13:21,112 raises with no weight. Amazing. Yeah, order that one 283 00:13:21,136 --> 00:13:24,072 dumbbell and then we can start to build things up. And maybe it 284 00:13:24,096 --> 00:13:26,952 means you don't do the 10. You now drop down to six because you've got 285 00:13:26,976 --> 00:13:29,864 that heavier weight, so things like that. So, yeah, I'd say I definitely 286 00:13:29,912 --> 00:13:32,680 don't disregard body weight because it can very. It can be used very 287 00:13:32,720 --> 00:13:35,544 well to a lot of advantage. But 288 00:13:35,712 --> 00:13:38,440 there's definitely elements where, yes, you can then 289 00:13:38,480 --> 00:13:41,432 seek out weights and add those on once you're more competent 290 00:13:41,496 --> 00:13:43,340 and stronger in the movements. 291 00:13:43,690 --> 00:13:46,690 >> Charlie: So those are kind of the, like. Right. If you've got 292 00:13:46,730 --> 00:13:49,586 nothing, if you're starting from the very beginning 293 00:13:49,698 --> 00:13:52,322 or if you, you know, this is like better than 294 00:13:52,346 --> 00:13:55,314 nothing. What's the ideal? I know it's going to be 295 00:13:55,322 --> 00:13:58,252 different for everybody, and based on how much time they 296 00:13:58,276 --> 00:14:01,244 have, what their experience is. But say people running 297 00:14:01,292 --> 00:14:03,724 London Marathon or a spring 298 00:14:03,772 --> 00:14:06,240 marathon, and that's their goal. 299 00:14:06,900 --> 00:14:09,484 What would you look at as a running coach, Strength 300 00:14:09,532 --> 00:14:12,276 coach, a training plan, roughly 301 00:14:12,468 --> 00:14:15,412 as they're like, here's what we should be kind of 302 00:14:15,436 --> 00:14:16,360 targeting. 303 00:14:17,260 --> 00:14:19,972 >> Emma Kirk-Odunubi: Yeah. So in terms of a 304 00:14:19,996 --> 00:14:22,996 week breakdown, one thing I will definitely add, if runners don't 305 00:14:23,028 --> 00:14:25,588 have it make the adjustment is at least 306 00:14:25,644 --> 00:14:28,388 one full rest day. Now, I don't mean lying down 307 00:14:28,444 --> 00:14:31,396 rest day. I mean a rest day where maybe you're walking, you're 308 00:14:31,428 --> 00:14:34,340 doing something else. So I just have to add that in 309 00:14:34,380 --> 00:14:36,900 because no matter if you're like, oh, I just want to make sure I get things 310 00:14:36,940 --> 00:14:39,410 in, don't sacrifice a rest day 311 00:14:39,530 --> 00:14:42,498 to get extra work in. So always make sure you've 312 00:14:42,514 --> 00:14:45,490 got that. And then on top of that, dependent on where you are. So what 313 00:14:45,530 --> 00:14:48,450 are we. We're about. Yeah, just gone 12 weeks out. 314 00:14:48,570 --> 00:14:51,506 So I would still lead for someone coming to me being like, hey, 315 00:14:51,538 --> 00:14:54,450 I'm running, let's say London. Let's just use that. This next 316 00:14:54,490 --> 00:14:57,490 12 weeks, I would still have them doing at least two big 317 00:14:57,530 --> 00:15:00,514 strength sessions a week. So one dependent on the person. 318 00:15:00,602 --> 00:15:03,344 Some people like to do full body both days. I like to, 319 00:15:03,442 --> 00:15:05,828 for some people focus more upper and then 320 00:15:05,884 --> 00:15:08,762 lower. so that, you know, sometimes we 321 00:15:08,786 --> 00:15:11,690 look to put the lower session either before the long run. 322 00:15:11,730 --> 00:15:14,426 If you want to try your legs a bit more fatigued for some of your longer 323 00:15:14,458 --> 00:15:17,354 miles further down, or if you're feeling. If 324 00:15:17,362 --> 00:15:20,266 you're like, I'm new to this. We put the lower stuff 325 00:15:20,298 --> 00:15:22,874 at the start of the week and then almost put your 326 00:15:22,962 --> 00:15:25,962 upper body core work towards the end so your body's not 327 00:15:25,986 --> 00:15:28,864 as fatigued going into that long run. so I would 328 00:15:28,872 --> 00:15:31,406 always try and target 2, 2 strength 329 00:15:31,438 --> 00:15:33,650 sessions in terms of runs. 330 00:15:34,790 --> 00:15:37,470 There's a lot of questions out there about it, but if your 331 00:15:37,510 --> 00:15:40,430 body is really fatiguing and you're really struggling 332 00:15:40,510 --> 00:15:43,438 with the number of runs you're doing. Maybe it's three, maybe it's four. 333 00:15:43,574 --> 00:15:46,190 I would then suggest taking one of those runs 334 00:15:46,270 --> 00:15:49,182 onto a different piece of kit. Now, that piece of kit could be 335 00:15:49,206 --> 00:15:52,206 a swim, that piece of kit could be a cross trainer, 336 00:15:52,238 --> 00:15:55,050 it could be a bike. But I would say 337 00:15:55,350 --> 00:15:58,296 you still get that cardio response 338 00:15:58,438 --> 00:16:01,332 without having to do the run. So that will 339 00:16:01,356 --> 00:16:03,520 kind of be, what, a week? I would suggest 340 00:16:04,060 --> 00:16:06,788 two to four runs dependent on the runner. Two 341 00:16:06,844 --> 00:16:09,796 definitive strength sessions most definitely. And then 342 00:16:09,868 --> 00:16:12,804 obviously you've got your rest day in there as a 343 00:16:12,812 --> 00:16:15,560 bare minimum. in terms of adding to 344 00:16:15,600 --> 00:16:18,456 strength, I would say if you're not a total 345 00:16:18,528 --> 00:16:21,288 beginner and you have done strength work before, start 346 00:16:21,344 --> 00:16:24,314 to look at adding pauses, as I say, like 347 00:16:24,322 --> 00:16:27,322 we talked about with the body weight, adding in the pauses, adding 348 00:16:27,386 --> 00:16:30,298 in plyometric work. So plyometric work, 349 00:16:30,354 --> 00:16:32,730 jumping, bounding, things like pogo 350 00:16:32,810 --> 00:16:35,672 jumps. one thing I do before every run, even if 351 00:16:35,696 --> 00:16:38,520 I've literally got a minute to warm up, is I will 352 00:16:38,560 --> 00:16:41,410 do ten double footed POGOs. So just jumping up, and down the 353 00:16:41,434 --> 00:16:44,290 spot. 10 single leg Pogos and then 354 00:16:44,314 --> 00:16:47,106 10 single leg Pogos. 1. It helps to switch on those 355 00:16:47,162 --> 00:16:50,146 calves and feet and it also just brings an awareness to my body. 356 00:16:50,202 --> 00:16:53,060 Hey, how do I feel when I'm jumping? Is there anything in my knees, 357 00:16:53,124 --> 00:16:55,812 my hips that don't feel great? And 358 00:16:55,980 --> 00:16:58,916 plyometrics is a surefire way to 359 00:16:58,972 --> 00:17:01,940 strengthen up through the tendons and the lower muscles of the leg to 360 00:17:01,964 --> 00:17:03,764 also be injury preventative too. 361 00:17:03,916 --> 00:17:06,900 >> Charlie: I should have done that before my run last week and then 362 00:17:06,924 --> 00:17:09,700 I would have realised before I started running that I was not wearing a 363 00:17:09,724 --> 00:17:11,492 sports bra because that was. 364 00:17:11,580 --> 00:17:14,532 >> Emma Kirk-Odunubi: Yeah, yeah, they can help with all the 365 00:17:14,540 --> 00:17:16,404 things you're like, oh, wait, yeah. 366 00:17:16,436 --> 00:17:17,888 >> Charlie: Yeah, something's not right here. 367 00:17:18,748 --> 00:17:21,556 >> Charlie: This podcast is sponsored by X Miles, your one stop 368 00:17:21,612 --> 00:17:24,196 nutrition shop. Remember this month you can save 369 00:17:24,212 --> 00:17:25,860 10% across Scratch Labs. 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Off with the code. 382 00:17:55,370 --> 00:17:57,798 >> Charlie: Cookeatrun@xmiles.com 383 00:17:59,218 --> 00:18:02,202 so we're runners. I can understand the 384 00:18:02,290 --> 00:18:05,018 lower leg. Like, yeah, I need to strengthen my legs. But you 385 00:18:05,058 --> 00:18:07,818 said a whole session potentially focusing on 386 00:18:07,858 --> 00:18:10,278 upper body and core. Why? 387 00:18:10,978 --> 00:18:13,962 >> Emma Kirk-Odunubi: So, yes, we run with our legs, but 388 00:18:14,050 --> 00:18:16,904 that movement is directed and 389 00:18:16,976 --> 00:18:19,960 controlled by your posture, by your core. So people always 390 00:18:19,984 --> 00:18:22,808 think about core as just abs. Your core is, 391 00:18:22,928 --> 00:18:25,640 yes, that central being, but it's also the top of your 392 00:18:25,664 --> 00:18:28,520 glutes. It also actually involves the chest. And 393 00:18:28,544 --> 00:18:31,324 it's, a. It's a big thing that I speak about when 394 00:18:31,396 --> 00:18:34,364 I say in classes that I coach is the arms 395 00:18:34,396 --> 00:18:37,100 drive the legs when the legs don't want to go. So when I get 396 00:18:37,124 --> 00:18:40,092 personally to the end of my end of marathons and I'm, 397 00:18:40,140 --> 00:18:42,780 I'm trying and I can see the clock and I'm chasing 398 00:18:42,844 --> 00:18:45,680 it, I will drive my arms. Because it 399 00:18:45,704 --> 00:18:48,656 is actually physically impossible to drive your arms 400 00:18:48,672 --> 00:18:51,440 without your hips moving. So. 401 00:18:51,624 --> 00:18:54,576 But they will. Like, I'm sitting here and my legs 402 00:18:54,592 --> 00:18:57,424 are moving, so it's really hard 403 00:18:57,496 --> 00:19:00,304 to not allow your hips to move while your arms do. So if you've 404 00:19:00,336 --> 00:19:03,248 got strength here, if you're. If we are talking about 405 00:19:03,288 --> 00:19:06,199 marathoners, do you know that are going to be running 3, 4, 406 00:19:06,280 --> 00:19:09,200 5, 6 hours if you've got strength up 407 00:19:09,224 --> 00:19:12,020 here to hold you up, so that when you're struggling with your 408 00:19:12,044 --> 00:19:14,884 breath, we're not collapsing through the chest, closing 409 00:19:14,916 --> 00:19:17,828 that off. If we can be strong here, we've got strong 410 00:19:17,868 --> 00:19:20,820 back muscles to help us run along. So our neck is tall so 411 00:19:20,844 --> 00:19:23,268 we can get that air in. There's all 412 00:19:23,308 --> 00:19:26,020 those huge things which will then enable 413 00:19:26,084 --> 00:19:28,788 you to actually run better if your upper body 414 00:19:28,828 --> 00:19:31,732 is stronger. So it is that weird thing. And whenever I 415 00:19:31,740 --> 00:19:34,628 do get on, you know, new clients, they're like, what do you mean, 416 00:19:34,748 --> 00:19:37,748 why am I doing upper body? Why are you getting me to do press ups? Like, 417 00:19:37,788 --> 00:19:40,260 I don't like press ups. I'm like, trust me. 418 00:19:40,444 --> 00:19:43,140 >> Charlie: Yeah, you see so many people at the end of 419 00:19:43,164 --> 00:19:45,828 marathons, kind of like that slump, that shuffle and 420 00:19:45,868 --> 00:19:48,788 slump, and you're just like, I know, I've been there, I've done 421 00:19:48,828 --> 00:19:51,460 it. And also, I don't know whether it's because of the 422 00:19:51,484 --> 00:19:54,308 way, like, my running form, but 423 00:19:54,348 --> 00:19:57,220 my abs often go first. Like, I, 424 00:19:57,324 --> 00:20:00,228 I definitely ignore them in the gym to my 425 00:20:00,268 --> 00:20:03,062 peril. And, they're what kind of lets me down 426 00:20:03,150 --> 00:20:06,006 before my legs, before my arms, before my fueling. I'm 427 00:20:06,022 --> 00:20:06,950 like, oh, gosh. 428 00:20:07,014 --> 00:20:09,760 >> Emma Kirk-Odunubi: Cora is honestly essential with it. And you know what, for for 429 00:20:09,784 --> 00:20:12,720 women who, who have larger breasts as well, having a 430 00:20:12,744 --> 00:20:15,600 stronger upper body will really help you because obviously we 431 00:20:15,624 --> 00:20:18,400 speak like I know you speak on it a lot about getting the right sports 432 00:20:18,464 --> 00:20:20,704 bra and being in that and yeah 433 00:20:20,736 --> 00:20:23,712 biomechanically the way that if you're not in that right sports 434 00:20:23,760 --> 00:20:26,704 bra but then add in that you don't have the upper body strength 435 00:20:26,736 --> 00:20:29,376 to carry yourself, it will just have 436 00:20:29,432 --> 00:20:32,176 that added knock on effect to make it 437 00:20:32,232 --> 00:20:34,992 more challenging for you to move and keep yourself 438 00:20:35,040 --> 00:20:37,804 upright. So it's one of the things I, 439 00:20:37,956 --> 00:20:40,956 yeah I know from myself if I'm weak in my upper body, 440 00:20:41,092 --> 00:20:43,836 I'm, I'm rotating my arms all over the place. I'm just trying, 441 00:20:43,972 --> 00:20:46,588 do you know, I'm just trying to go. So my chest will 442 00:20:46,628 --> 00:20:49,180 actually force me to do that. But yeah, 443 00:20:49,244 --> 00:20:52,156 getting body strength in is just, will 444 00:20:52,212 --> 00:20:53,734 add to helping with that. 445 00:20:54,074 --> 00:20:57,010 >> Charlie: that's so interesting. I've never thought about that. But of course that we're 446 00:20:57,042 --> 00:20:59,460 literally carrying more weight up there. yeah, it's 447 00:20:59,492 --> 00:21:02,468 harder. So basically it's my boobs fault 448 00:21:02,516 --> 00:21:04,546 that I have no core strength. 449 00:21:04,610 --> 00:21:05,334 >> Charlie: Yeah. 450 00:21:07,754 --> 00:21:10,654 >> Charlie: You touched a little bit on kind of it being women 451 00:21:11,114 --> 00:21:14,066 and that you know, women with bigger breasts. 452 00:21:14,210 --> 00:21:17,170 But why is it so important for women kind of 453 00:21:17,242 --> 00:21:19,890 at 30 plus to 454 00:21:20,042 --> 00:21:22,930 do strengthening? I think that I certainly grew 455 00:21:22,962 --> 00:21:25,906 up in the like we do small weights or we 456 00:21:25,930 --> 00:21:28,914 don't do any weights because they'll make you bulky. And luckily that has 457 00:21:28,954 --> 00:21:31,926 changed and definitely my mindset has changed on 458 00:21:31,950 --> 00:21:34,904 that and the next generation are in the gym 459 00:21:35,564 --> 00:21:38,452 lifting and it's amazing. But I'm 460 00:21:38,468 --> 00:21:41,444 sure there are lots of women who grew up in that, you 461 00:21:41,484 --> 00:21:44,052 know, the 90s, the naughties, 462 00:21:44,148 --> 00:21:46,724 where thin was what everyone was 463 00:21:46,844 --> 00:21:49,556 going after. And so that meant low 464 00:21:49,580 --> 00:21:52,388 weights or no weights kind of thing. 465 00:21:52,556 --> 00:21:55,476 Why is it so important for these women to 466 00:21:55,580 --> 00:21:57,924 start strength training? Kind of for 467 00:21:57,964 --> 00:22:00,916 longevity, for their health now 468 00:22:01,100 --> 00:22:02,944 to see them into later life. 469 00:22:03,484 --> 00:22:06,308 >> Emma Kirk-Odunubi: Yeah. So over the age of 30, I can't remember 470 00:22:06,356 --> 00:22:08,984 the exact percentage but we lose 471 00:22:09,484 --> 00:22:12,466 our our bone strength, we lose that muscle, our 472 00:22:12,490 --> 00:22:15,074 muscle mass starts to deplete. I think it's from 473 00:22:15,114 --> 00:22:17,538 30 onwards. So 474 00:22:17,706 --> 00:22:20,546 doing everything you can to make sure that 475 00:22:20,570 --> 00:22:23,522 you retain that strength and as you said, 476 00:22:23,578 --> 00:22:26,518 especially longevity. Like you know I, I look at my mom, my 477 00:22:26,526 --> 00:22:29,206 mom is 77 and she was in that era. Do you know 478 00:22:29,230 --> 00:22:32,038 where it wasn't weights, it was just clappy 479 00:22:32,086 --> 00:22:35,074 hands and, and doing all the thing, you know, 480 00:22:35,614 --> 00:22:37,878 style, Zumba style. But like with nothing 481 00:22:38,006 --> 00:22:40,822 and the conversations I've Tried to have 482 00:22:40,878 --> 00:22:43,846 or had with her. Very much saying about, no, strength's important for 483 00:22:43,870 --> 00:22:46,614 you, because I think I can't remember who it was that 484 00:22:46,654 --> 00:22:49,126 researched it, but, looked at quad 485 00:22:49,190 --> 00:22:52,102 strength in older people especially, and those 486 00:22:52,158 --> 00:22:54,920 that lifted weights and had stronger quads, 487 00:22:55,022 --> 00:22:57,844 we're less likely to have falls. And those are those big 488 00:22:57,884 --> 00:23:00,788 kind of things that affect people into latter age. 489 00:23:00,956 --> 00:23:03,716 So strength, I can't emphasise, 490 00:23:03,780 --> 00:23:06,624 is so important. And, you know, people always talk about 491 00:23:07,084 --> 00:23:09,956 functional fitness and functional strength. I know it's a big 492 00:23:09,980 --> 00:23:12,916 buzzword, but it's so important so 493 00:23:12,940 --> 00:23:15,684 that you literally can function day to day 494 00:23:15,804 --> 00:23:16,784 in the future. 495 00:23:17,164 --> 00:23:19,924 >> Charlie: Yeah, I think I've noticed that so much with, 496 00:23:19,964 --> 00:23:22,600 like, the thing. The key 497 00:23:22,672 --> 00:23:25,000 actually, for me getting into strength training 498 00:23:25,112 --> 00:23:28,088 wasn't the running. And I know that I probably could have 499 00:23:28,176 --> 00:23:30,884 run faster, run better 500 00:23:31,264 --> 00:23:34,184 years ago through strength training, but it's actually having 501 00:23:34,224 --> 00:23:36,888 my son who is so heavy and wants to be 502 00:23:36,896 --> 00:23:39,784 carried all the time. And I don't want to be like, no, I can't 503 00:23:39,864 --> 00:23:42,856 hold you because I'm not strong enough to hold you. If you want 504 00:23:42,880 --> 00:23:45,816 to be cuddled or carried or lifted, and me having 505 00:23:45,840 --> 00:23:48,804 to squat down and pick things up and actually that was 506 00:23:48,844 --> 00:23:51,684 the big, big change. For me to be like, this 507 00:23:51,724 --> 00:23:54,132 needs to be a priority because I want to be able 508 00:23:54,188 --> 00:23:56,948 to, you know, carry 509 00:23:56,996 --> 00:23:59,476 him, lift him over my head, do whatever I need to 510 00:23:59,500 --> 00:24:02,114 do. so I think that's, yeah, looking at what your 511 00:24:02,154 --> 00:24:05,074 lifestyle is and what things do you want to 512 00:24:05,114 --> 00:24:07,934 either start doing or keep doing 513 00:24:08,234 --> 00:24:11,138 that strength will help with? Because I think it's, you know, it's all 514 00:24:11,146 --> 00:24:13,930 very. Well, being like, running isn't the most important 515 00:24:14,002 --> 00:24:16,826 thing for, for most people, it's the 516 00:24:16,850 --> 00:24:19,204 hobby, it's the one off goal. It's the, 517 00:24:19,884 --> 00:24:22,804 like the, you know, the marathon is the one off thing or 518 00:24:22,924 --> 00:24:25,732 it's part of our lifestyle, but we do it for mental health and for 519 00:24:25,788 --> 00:24:28,564 social. But actually some people don't, don't mind 520 00:24:28,604 --> 00:24:31,476 about the time. So I think, yeah, thinking about 521 00:24:31,500 --> 00:24:34,308 that functionality and adding strength 522 00:24:34,356 --> 00:24:37,348 into improve your day to day is 523 00:24:37,436 --> 00:24:38,224 so important. 524 00:24:39,984 --> 00:24:42,936 >> Emma Kirk-Odunubi: Yeah, exactly that. And it's, it's thinking, as 525 00:24:42,960 --> 00:24:45,896 you said, beyond just the running. Like, we love it, of 526 00:24:45,920 --> 00:24:48,808 course we do, but it's thinking, cool. How can I help myself outside of 527 00:24:48,816 --> 00:24:51,364 this, but also help my future self too? 528 00:24:51,824 --> 00:24:54,504 >> Charlie: Yeah. So we, we've touched a little bit on, 529 00:24:55,064 --> 00:24:58,032 injury prevention, longevity. What are the other 530 00:24:58,088 --> 00:25:00,896 benefits for runners to be strength training? 531 00:25:00,960 --> 00:25:03,712 Like, what can we get faster? 532 00:25:03,808 --> 00:25:06,656 Can we get more efficient? What are the kind of the 533 00:25:06,680 --> 00:25:07,804 benefits of this. 534 00:25:08,654 --> 00:25:11,430 >> Emma Kirk-Odunubi: Yeah, both those two. So first faster. 535 00:25:11,542 --> 00:25:14,240 So specifically when doing strength in those lower 536 00:25:14,272 --> 00:25:17,104 legs and increasing the strength of our 537 00:25:17,144 --> 00:25:20,064 tendons, especially kind of the Achilles and things 538 00:25:20,104 --> 00:25:22,928 like that, the stronger they are, the more force 539 00:25:22,976 --> 00:25:25,728 they're going to be able to not only absorb but exert. 540 00:25:25,856 --> 00:25:28,576 So you will be able to run faster 541 00:25:28,640 --> 00:25:31,164 paces without having to 542 00:25:31,704 --> 00:25:34,656 exert as much energy as you would if they weren't that 543 00:25:34,680 --> 00:25:37,486 strong. So that's, that's amazing. That's first and 544 00:25:37,510 --> 00:25:40,510 foremost. I mean, yeah, it's like a, it's not a quick fix but it's a nice 545 00:25:40,542 --> 00:25:43,390 fix to be able to be like, I just need to get stronger Achilles and lower 546 00:25:43,422 --> 00:25:46,298 calves and I'll run faster. so that's the 547 00:25:46,306 --> 00:25:49,050 first one then. Yeah, efficiency wise from like a, yeah a gate 548 00:25:49,082 --> 00:25:51,834 perspective. We spoke about like the upper body not having so much 549 00:25:51,874 --> 00:25:54,778 rotation, that's going to save you lots of energy 550 00:25:54,866 --> 00:25:57,824 over longer runs. so yeah, all these knock on 551 00:25:57,864 --> 00:26:00,476 effects of the strength work will 552 00:26:00,660 --> 00:26:03,596 allow you to be able to push out the ground more, will allow you to be able 553 00:26:03,620 --> 00:26:06,284 to run taller, that prouder chest, to be able to be more 554 00:26:06,324 --> 00:26:09,036 efficient as you try to run forwards. 555 00:26:09,180 --> 00:26:11,900 >> Charlie: Okay, well I'm definitely sold. But for those 556 00:26:11,972 --> 00:26:14,636 starting coming at it, this is obviously 557 00:26:14,700 --> 00:26:17,676 a fueling a nutrition podcast. Where 558 00:26:17,700 --> 00:26:20,508 do we start with nutrition for strength training? 559 00:26:20,556 --> 00:26:23,116 Is it the same as running? Especially if we're doing kind of 560 00:26:23,140 --> 00:26:25,220 standalone, strength sessions? 561 00:26:25,830 --> 00:26:28,638 >> Emma Kirk-Odunubi: Definitely. I would say you have to feel for strength 562 00:26:28,734 --> 00:26:31,712 like that's, that's the biggest importance. I 563 00:26:31,736 --> 00:26:34,544 think some people could think that, you know, because you're not necessarily 564 00:26:34,592 --> 00:26:37,552 quote unquote sweating a lot, 565 00:26:37,656 --> 00:26:40,416 that like you don't need all the extra because you're 566 00:26:40,448 --> 00:26:43,104 not burning as many calories in the moment, 567 00:26:43,232 --> 00:26:46,080 but the, the after effect of 568 00:26:46,200 --> 00:26:48,816 lifting heavy weights is gonna 569 00:26:48,848 --> 00:26:51,802 have, your body will be depleted. And when 570 00:26:51,826 --> 00:26:54,682 we strength train, if we're going really scientifically, you're basically 571 00:26:54,746 --> 00:26:57,242 in the best way possible breaking down the 572 00:26:57,266 --> 00:27:00,234 muscles and then you're making them stronger so 573 00:27:00,242 --> 00:27:03,162 that then when they repair they are stronger. so what 574 00:27:03,186 --> 00:27:06,154 we need to make sure is yes, before you're fueling 575 00:27:06,202 --> 00:27:08,874 yourself, you're having something with carbs. And then 576 00:27:08,962 --> 00:27:11,962 afterwards again you can probably say more 577 00:27:11,986 --> 00:27:14,970 about the golden hour, if it exists or not. But then having that 578 00:27:15,010 --> 00:27:17,922 protein source after you've had that, 579 00:27:17,946 --> 00:27:20,226 because I say protein helps with that muscle 580 00:27:20,258 --> 00:27:22,962 resynthesis, helps that muscle growth. So if you 581 00:27:22,986 --> 00:27:25,938 are doing a strength session as much as possible, try 582 00:27:25,994 --> 00:27:28,722 to have something with protein thereafter 583 00:27:28,786 --> 00:27:31,602 because that, that kind of, I don't know about you, but I 584 00:27:31,626 --> 00:27:34,450 get so hungry after I lift that 585 00:27:34,490 --> 00:27:37,362 I then end up getting hangry and so I need to get that 586 00:27:37,386 --> 00:27:40,274 protein in to help with my body's recovery. But also that m muscle 587 00:27:40,322 --> 00:27:41,138 repair too. 588 00:27:41,274 --> 00:27:44,082 >> Charlie: Yeah, what I've noticed is like my runs 589 00:27:44,146 --> 00:27:46,802 finish at home, so I've got, got a cupboard, a 590 00:27:46,826 --> 00:27:49,810 fridge, I've got loads of things on like up to 591 00:27:49,850 --> 00:27:52,418 hand so that I can eat the right thing quite 592 00:27:52,434 --> 00:27:55,426 quickly. But often, well, 593 00:27:55,498 --> 00:27:58,466 all the time strength training is at the gym and 594 00:27:58,538 --> 00:28:01,240 I'll either forget, to bring anything with 595 00:28:01,280 --> 00:28:04,200 me and then the options there are horrendous 596 00:28:04,360 --> 00:28:07,144 and so then I'll wait and I'll drive home and then it's 597 00:28:07,192 --> 00:28:09,976 like busy and I'm starving. So yeah, 598 00:28:10,008 --> 00:28:12,760 for me the post strength training actually has to be way more 599 00:28:12,800 --> 00:28:15,608 organised than I do after a run 600 00:28:15,664 --> 00:28:18,538 because that naturally either finishes at, my house 601 00:28:18,594 --> 00:28:21,434 or at the coffee shop with, you know, nice options 602 00:28:21,482 --> 00:28:24,330 available. So, yeah, they're just being 603 00:28:24,370 --> 00:28:27,146 organised. And then the other thing is if you are 604 00:28:27,218 --> 00:28:30,058 trying to stack those, the run and 605 00:28:30,114 --> 00:28:32,970 the strength training, especially if it's not kind of just within a 40 606 00:28:33,010 --> 00:28:35,818 minute, but if you're doing like say an hour on the treadmill 607 00:28:35,914 --> 00:28:38,842 and then an hour strength training and this is where 608 00:28:38,866 --> 00:28:41,474 I have definitely fallen down in the past, is 609 00:28:41,602 --> 00:28:44,354 not fueled enough for that second bit and not gone. 610 00:28:44,402 --> 00:28:47,058 Actually this is over now. Over 70 minutes of, 611 00:28:47,194 --> 00:28:50,162 of exercise. I need to be fueling in 612 00:28:50,186 --> 00:28:52,786 the middle, maybe like having a carb drink on the treadmill 613 00:28:52,818 --> 00:28:55,630 or having an energy bar that I can eat between, 614 00:28:56,010 --> 00:28:58,610 between the two things. And yeah, focusing on 615 00:28:58,650 --> 00:29:01,330 carbs for that bit and then the protein for after. 616 00:29:01,450 --> 00:29:04,402 So yeah, just being organised, isn't it, with 617 00:29:04,426 --> 00:29:07,202 all of these things like fitting your training in 618 00:29:07,386 --> 00:29:10,226 getting your nutrition right. It's all kind of trial 619 00:29:10,258 --> 00:29:11,670 and error in organisation. 620 00:29:13,050 --> 00:29:15,922 >> Emma Kirk-Odunubi: Yeah, 100%. And as you said, like, that is the 621 00:29:15,946 --> 00:29:18,642 big one. If you are going to double up those sessions, it is kind 622 00:29:18,666 --> 00:29:21,634 of mid run being like, oh, hang on a minute. Treat this 623 00:29:21,642 --> 00:29:24,562 as if it's a long run, you know, you're doing a strength work. So how would you 624 00:29:24,586 --> 00:29:27,442 fuel that back end of your long run? Great, I'm going to 625 00:29:27,466 --> 00:29:30,402 take on that extra carb during that run and 626 00:29:30,426 --> 00:29:33,298 then for after. Things that can, you know, really help 627 00:29:33,354 --> 00:29:36,354 is if you have that shake or whatever it could be, it could be a 628 00:29:36,362 --> 00:29:39,362 protein bar, you know, as simple as that, just having that that 629 00:29:39,386 --> 00:29:42,338 you can have in the car and you know, you, you buy them 630 00:29:42,394 --> 00:29:45,186 from for the start of the week, maybe do a food shop or Whatever. And literally 631 00:29:45,218 --> 00:29:47,906 they live in the car so that you don't have to think about 632 00:29:48,058 --> 00:29:50,962 carrying them. As soon as you get them, they go there so that every time 633 00:29:50,986 --> 00:29:53,874 you get in after you finish the gym, you're like, yep, I know where they 634 00:29:53,882 --> 00:29:56,866 are. So there's little things that you can just try to help 635 00:29:56,938 --> 00:29:59,892 make your life easier. again with the business. I know that 636 00:29:59,916 --> 00:30:02,708 we all, we all live in and try to jump from thing to thing, 637 00:30:02,844 --> 00:30:05,838 trying to make it more accessible. 638 00:30:05,934 --> 00:30:07,054 It is huge. 639 00:30:07,182 --> 00:30:10,030 >> Charlie: Amazing. Well, thank you so much. Emma. Where can people find you? 640 00:30:10,070 --> 00:30:11,262 >> Charlie: It sounds like you have. 641 00:30:11,366 --> 00:30:14,222 >> Charlie: Oh, I know you've got great training plans and you 642 00:30:14,246 --> 00:30:17,102 work one to one with people. So where can people find you 643 00:30:17,126 --> 00:30:19,490 for your strength and running expertise? 644 00:30:20,070 --> 00:30:22,126 >> Emma Kirk-Odunubi: So you've got my full name, emma 645 00:30:22,158 --> 00:30:24,926 kirkodanoobie.com. like that's where you'll, you'll 646 00:30:24,958 --> 00:30:27,830 find everything about kind of website stuff, but mostly on 647 00:30:27,870 --> 00:30:30,842 Instagram, interact in the DMs, just, ask me questions, 648 00:30:30,906 --> 00:30:33,692 all the things. and hopefully, yeah, I can share some 649 00:30:33,716 --> 00:30:36,412 stuff that you guys will also find useful from a strength perspective as 650 00:30:36,436 --> 00:30:37,000 well. 651 00:30:37,300 --> 00:30:40,252 >> Charlie: It's very useful. I'll leave all those links below. Emma, thank you 652 00:30:40,276 --> 00:30:43,076 so much for joining me this evening. And yeah, I'll 653 00:30:43,108 --> 00:30:45,684 leave everything so that people can come and find you. 654 00:30:45,852 --> 00:30:48,080 >> Emma Kirk-Odunubi: Thanks. Thanks for having me. It's been great. 655 00:30:50,700 --> 00:30:53,700 >> Charlie: Thank you so much for listening to this week's episode of the Kick Eat Run 656 00:30:53,740 --> 00:30:56,718 podcast with X Miles. On the next episode, I am talking 657 00:30:56,734 --> 00:30:59,102 to Tom Hollis about bicarb, bicarb of 658 00:30:59,126 --> 00:31:01,336 soda. You, might have seen it called sodium cut 659 00:31:01,376 --> 00:31:03,720 bicarb. It's making a bit of a 660 00:31:03,728 --> 00:31:05,912 resurgence in the running world and I wanted. 661 00:31:05,944 --> 00:31:07,848 >> Charlie: To find out more about why, how. 662 00:31:07,872 --> 00:31:10,840 >> Charlie: It can be used and how runners like me can add it 663 00:31:10,848 --> 00:31:13,336 into their training or whether we even should. So make sure to 664 00:31:13,376 --> 00:31:16,098 subscribe and leave a rating and review. It really helps the 665 00:31:16,122 --> 00:31:19,090 podcast be like, reached by other people. Let me 666 00:31:19,098 --> 00:31:21,956 know what other topics you want me to cover in future weeks. 667 00:31:24,896 --> 00:31:27,736 Thank you so much for listening to Cook Run, the podcast 668 00:31:27,816 --> 00:31:30,648 hosted by me, Charlie Watson, sponsored by X Miles. 669 00:31:30,712 --> 00:31:33,356 They are your one stop nutrition shop. 670 00:31:35,056 --> 00:31:36,866 Come and find me on social media hereunnerbeans. 671 00:31:37,780 --> 00:31:40,548 and tell me what you're loving on the podcast. Send me all of your 672 00:31:40,572 --> 00:31:43,204 questions and suggestions for future episodes. 673 00:31:43,380 --> 00:31:46,216 All the links you need to connect with me are in the show notes. 674 00:31:47,356 --> 00:31:50,196 Lastly, please rate the Cook Run podcast. 675 00:31:50,276 --> 00:31:53,092 It really means a lot to see your ratings and reviews. 676 00:31:53,204 --> 00:31:55,860 Obviously the five star ones go down very well, 677 00:31:55,948 --> 00:31:58,868 but please let me know what you think. It really does make a 678 00:31:58,892 --> 00:31:59,588 massive difference. 679 00:31:59,652 --> 00:32:01,268 >> Charlie: As it helps more people discover us. 680 00:32:01,292 --> 00:32:03,136 >> Charlie: And join our amazing running community. 681 00:32:04,796 --> 00:32:07,716 See you back here for another episode soon. In the meantime, 682 00:32:07,796 --> 00:32:08,964 happy running and don't. 683 00:32:08,980 --> 00:32:10,916 >> Charlie: Forget to fuel yourself. Bye.