Mark Bell's Power Project - How to Ease Yourself Into Running WITHOUT INJURY || MBPP Ep. 817

Episode Date: October 11, 2022

In this Podcast Episode, Mark Bell, Nsima Inyang, and Andrew Zaragoza talk about how to get into running. Mark Bell has spent the past two years going from one of the strongest powerlifters on the planet, and weighing 330lbs, to a very proficient runner weighing in at around 225lbs. He explains how he transitioned, how long it took and how you can start running today.  Join The Power Project Discord: https://discord.gg/yYzthQX5qN Subscribe to the new Power Project Clips Channel: https://youtube.com/channel/UC5Df31rlDXm0EJAcKsq1SUw Special perks for our listeners below! ➢https://www.naboso.com/ Code POWERPROJECT for 15% off! ➢https://thecoldplunge.com/ Code POWERPROJECT to save $150!! ➢Enlarging Pumps (This really works): https://bit.ly/powerproject1 Pumps explained: https://youtu.be/qPG9JXjlhpM ➢https://www.vivobarefoot.com/us/powerproject Code: POWERVIVO20 for 20% off Vivo Barefoot shoes! ➢https://markbellslingshot.com/ Code POWERPROJECT10 for 10% off site wide including Within You supplements! ➢https://mindbullet.com/ Code POWERPROJECT for 20% off! ➢https://eatlegendary.com Use Code POWERPROJECT for 20% off! ➢https://bubsnaturals.com Use code POWERPROJECT for 20% of your next order! ➢https://vuoriclothing.com/powerproject to automatically save 20% off your first order at Vuori! ➢https://www.eightsleep.com/powerproject to automatically save $150 off the Pod Pro at 8 Sleep! ➢https://marekhealth.com Use code POWERPROJECT10 for 10% off ALL LABS at Marek Health! Also check out the Power Project Panel: https://marekhealth.com/powerproject Use code POWERPROJECT for $101 off! ➢Piedmontese Beef: https://www.piedmontese.com/ Use Code POWER at checkout for 25% off your order plus FREE 2-Day Shipping on orders of $150 Follow Mark Bell's Power Project Podcast ➢ https://lnk.to/PowerProjectPodcast ➢ Insta: https://www.instagram.com/markbellspowerproject ➢ https://www.facebook.com/markbellspowerproject ➢ Twitter: https://twitter.com/mbpowerproject  ➢ LinkedIn:https://www.linkedin.com/in/powerproject/ ➢ YouTube: https://www.youtube.com/markbellspowerproject ➢TikTok: http://bit.ly/pptiktok  FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢https://www.tiktok.com/@marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell Follow Nsima Inyang ➢ https://www.breakthebar.com/learn-more ➢YouTube: https://www.youtube.com/c/NsimaInyang ➢Instagram: https://www.instagram.com/nsimainyang/?hl=en ➢TikTok: https://www.tiktok.com/@nsimayinyang?lang=en  Follow Andrew Zaragoza on all platforms ➢ https://direct.me/iamandrewz #PowerProject #Podcast #MarkBell #FitnessPodcast #markbellspowerproject

Power Project family, this episode is brought to you by Vivo Barefoot Shoes. Now, we've been wearing Vivos for over a year now, and we've been loving these shoes because unlike your normal lifting shoes, Converse, et cetera, they have a wide toe box, because we have some wide, fat feet. But for everybody, you need to be able to spread your feet within your shoes, and then you want them compacted. So they have a wide toe box, they're also thin, and they're also extremely flexible. Unlike most shoes that people wear, they don't move.

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These are my absolute favorite shoes. And we could talk and brag about them, but you really just got at all. These are my absolute favorite shoes. And, you know, we could talk and brag about them, but you really just got to get your awesome feet into these amazing shoes. You guys got to head over to vivo barefoot.com slash power project. When you guys go there, you'll see a backstory on why we love these shoes so much. But when you're ready to purchase, make sure you guys use promo code power project 20 to save 20% off links to them down in the description as well as the podcast show notes. So I've been in this tech thread with my boy, our boy, Russell.

Russell. Russell the muscle. Russell, buddy. And I've been in tech thread with him and my bro. And we're just trying to keep everybody in line with the diet. My brother wants to stay on the diet well. I want to stay on my diet well. And our russell is on a mission he's losing weight and he's had an all-time low in body weight of 449 recently and he has been registering like 450 and we watch the

scale go up we watch the scale go down like it goes up it goes down he does frequent weigh-ins and a lot of people get scared of the scale and they're not sure kind of how to handle that. It's not always easy to figure it out but I just told him, I said, let's just weigh you, let's have you weigh yourself really frequently to the point where you just don't fucking care anymore. It's just a number.

It's just a math. There's a certain math. You have a certain body weight and that's that. And then also, there's the math of controlling your diet controlling your calories and watching the scale you know gradually go down over time but it does pop up here and there right depending on what we ate depending on how often we poop and depending on how hydrated you are or dehydrated you are, somebody that is even just above, I would say, 220 pounds can see shifts in body weight of 10 to 12 pounds pretty frequently just from being dehydrated. You go out on a run and if you weren't thinking about it and you didn't get the right hydration, you're going to be depleted quite a bit, especially if you ran in the sun.

and get the right hydration, you're going to be depleted quite a bit, especially if you ran in the sun. So anyway, it's been great to kind of work with Russell and work through some of this process and to watch him ultimately manage it. And the whole thing is, look, you don't weigh as much as you used to. Like you're down, I think he's down like 55 pounds. So it's like you're down 55 pounds. The focus isn't like, oh, fuck, I weigh 450 again today. The focus is I don't weigh 460, right?

And for anybody, I think you do want to allow a little bit of play with the scale. There should be a couple pounds here and there. And I would say don't get too excited when you see the scale go down. But on the same token, don't get too disappointed if you see the scale go down, but on the same token, don't get too disappointed if you see the scale go up a little bit. It's just some math. It's just some figuring. Now if it starts to go up and up and up and up,

now we're heading in the wrong direction. Something went wrong. But the reason I bring this up is because we have to go over everything often. So we keep looking at the scale, looking at the scale, looking at the scale. And if it's having a net where it's not really going down the way that we want it to,

we're like, well, what gives? Is there like more stress? Is there less sleep? You know, we're looking at everything. We're looking at the diet. So recently what he's landed on is he has a moderate amount of carbohydrates, maybe 100, maybe 150 grams a day, has a little bit of rice, has some fruit, primarily eats meat. He's doing a little bit of cardiovascular training, which is mainly just walking for him at the moment.

Sometimes he's on his bike. He's getting some lifting in. But like once I see the scales not moving, moving we're like what's what's in there something hanging on that we can get rid of what can we add exercise wise and then today uh i was like oh you know what you sent me that thing with your sleep and there's just not quite enough sleep in there we gotta fake can we get you a little bit more sleep and he's like yeah i can do a little bit more sleep so once we get a little more sleep in, we're going to see another drop and then there's going to be another problem. And then we're going to get stuck again and then we're going to fix it again and

keep back and forth, back and forth, back and forth. You know, it's really cool about everything you said on the first topic in terms of watching, not paying too much attention to the scale. It's crazy the type of things that can have an effect on different people. For example, my, Um, it's crazy the type of things that can have an effect on different people. For example, my, my girl's getting ready for a show. So whey protein, she, whenever she uses whey protein, she bloats. Okay. Um, and even though it's like, it's just, it's just, she's holding a little bit of extra water.

It's just not digesting. Well, she'll blow it up. So she has to cut that out because the weight needs to get lower. Same thing with electrolytes. She'll hold a little bit extra water because of electrolytes. But a fun thing, and this is, this was the thing you mentioned about like Russell getting more sleep. You notice this in a lot of people who are getting ready for shows because the weight fluctuations are so exact and you can really see the type of things that affect somebody's having slow weigh-ins. So she was stuck at like a weight of 141 for three weeks. Right. And then Paul Revelli is actually working with her.

We love Paul. But he's like, do you have two refeed days? Right. Just stop stress and have two refeed days. You're always like, what? Yeah. You're like, no, I shouldn't do that. Should I?

Wait, what? I should eat more? What? Were these like refeed, refeed? Was it like anything goes or was it like, hey? No, no. They were calculated refeeds. Eat aeed, refeed? Or was it like anything goes? Or was it like, hey. No, no. They were calculated refeeds. Eat a lot of fucking rice.

It was more like that probably. I think it was a surplus of 600 to 700 calories, right? But of whatever? Of like food that was on like. I see. You know, like make it fit these macros. I see. But increase your calories by like 600 to 700.

Don't go disgusting and eat a fucking pint of ice cream. Of course not. Yeah. And it's the typical diet break thing. We've talked about diet breaks. Sometimes when a person's been dieting for too long, have an increase of calories for your next week. Don't go crazy. I think you should call them calories.

Caloes. Caloes. An increase of calories. But after the first refeed day, boom, new low weigh-in. Second refeed day, boom, another low weigh-in. That's crazy because she's eating more food, but she's also less stressed. So yeah, that's a bitch, right? It's crazy. Yeah. For some people out there that are really struggling with losing weight, I mean, there's so many different aspects to life that give you the kind of freedom to start to lose body weight. Like your body doesn't really want

to just like burn up a ton of fat. I know that some people will say, oh, well, if you're in a 500 calorie deficit, you really want to. But things can get complicated. That usually does work for a while. And then sometimes you see it slow down. So it's a matter of you do have to kind of keep picking at it often. And I saw a post by Joel Green. It's way too confusing to bring up too much of it on the podcast today,

but he talked about what actually happens when you lose body fat, like when you burn body fat and kind of what happens to the cell. But unfortunately, it seems like it's really easy to gain that body fat back than it is to, you know, when you lose body fat, an interesting thing, and this is really good for people that are listening to know, those of you that are frustrated with being stuck at a similar body weight, if you stay at this similar body weight and you're, you have a halfway decent diet protocol, you're going to notice over a period of time, you're going, and in your training, you're going to get leaner period of time you're going and in your training

you're going to get leaner and leaner and leaner you'll continue to look better at the same body weight especially the more mature you get as you get a little older uh there's some sort of little warp zone you get pushed into and i know that some people are listening like what the fuck is he talking about science but it's real if you if you weigh 200 and you came down from 220 and you had some extra body fat on you that you didn't really like and you stay 200 you stay in that zone for a while and like i said you're still training little forearm vein will pop out bicep vein will pop out you could got to hang in there so just make sure you don't go the other way make sure you don't just say screw this you know and then throw out your you know throw your diet in

the garbage do not dreamer bulk that shit don't do that but what would you call it dreamer bulk dreamer bulk please explain dreamer bulk is like uh bro i'm 180 and i'm by the by the end of this year it's kind of like what tom did okay i'm our boy Tom Thornton, he was like, I want to hit 200 pounds. And he was 160. That's a dreamer bulk because at that point, you're just gaining weight to gain weight. It's not like you're even putting on a lot of muscle. It's like now you're just putting on body fat so you can reach a certain weight on the scale. And I get it.

You want to see 200 pounds on the scale, but you're also gaining a lot of fat to do that. Yeah, what's tough with him is he was already really strong you know i didn't even know he was 160 but like he was very strong already so i can't imagine the extra 40 pound i don't know it could be way off but i can't imagine it added as much strength as he's probably hoping for anyways and our boy tom's great i'm not trying to roast the man but that was the literal definition of a dreamer bowl it's the first thing that came to mind yeah um. That boy was eating though. He was putting in work. He had his Monster Mash every single day.

I think he was eating like 4,000 calories or some shit like that. He's like a weirdo though. He eats like a seven or eight-year-old kid. What are you doing, man? He's like putting mustard on stuff that doesn't need mustard. I think it's just to just dive into the bodybuilder side of things and they do mustard. So I do mustard. It's like, what are you doing, Tom? But you're eating pancakes.

I love it. I love I love people's passion. And I love when someone like suddenly just changes their mind and they're just start doing something. And you're like, what are you doing? Remember Smokey with the hamburgers? Do you guys remember that? Yeah. So Smokey went through all these like phases.

He went through like a sandwich phase he went through a phase where he ate burgers like every two three hours yeah like a burger that's like the greatest diet and he was super defensive about his pickles like this was at the old location i'm like what is this diet is this with a bun yeah yeah with the bun and it was fun it was like like i mean the the patty like i guess some credit is like the patty was gigantic and then like the bun was like barely even there okay but i have i'll have to find it but i have published a video back then of him eating the hamburger in the gym as everyone's training like he's in there hour three i need to eat my burger he's like the what is he called the anabolic window very seriously took it very seriously too.

He did not miss. I mean, who the fuck's going to miss that? I know. That was great. Amen. And then here's my dumb ass having no idea. I'm like, well, if he's doing it, I'm going to do it too. So I started doing it, but like, you know, whatever, like nothing happened to me.

But it's just so funny how like I saw that and I'm like, does that work? He took Stan's advice like way too to heart. Pick a diet that you can actually follow. He's like, I'm going to pick this one. It's like, you made that diet up. That's not an actual diet. It's the hamburger diet, man. Never heard of it.

I remember I was at Costco and I was like, well, I think I'm supposed to have chicken instead. So like I took a picture of like these Costco, they're like breaded chicken patties. And I was like, Smugly, I was like, can I have these? And he's, or I think I asked him if he has these. And he's like, no, they have too much fat for me,

but you should have them. And looking back, I'm like, I don't know if they had too much fat for you. If you're eating fucking. I would never do this, but you should go ahead. That too, yeah. Number one, the patties he was using probably had more fat in them.

Well, I mean, who knows, right? Yeah, and actually, he probably could have done well on the diet, honestly, if he chose like a leaner burger, right? If he ate like bison or... They were probably the 88-12 Costco ground beef. Feed Monty's beef. Oh, here we go. Low on fat, high on protein.

Don't they have 97.3? Piedmontese? I've never heard of this meat. What? You're saying that it's lean? Yeah. It's because of the breed of cow. I think it's called the Belgian Blue.

Oh, my God. These cows look like bodybuilders. They're jacked. And that's why. They look like Jay Cutler. They taste like Jay Cutler too. Good. Oh my god. We need to get some of that Piedmontese. How do we get some of that, Andrew?

That's funny you ask, actually, because if you are interested, you gotta go to piedmontese.com. That's P-I-E-D-M-O-N-T-E-S-E dot com. And at checkout, enter promo code POWER for 25% off your entire order. That's P-I-E-D-M-O-N-T-E-S-E.com. And at checkout, enter promo code POWER for 25% off your entire order. That's right. The entire order is going to be a quarter percent off, if my math serves correct.

And if your order is $150 or more, you get free two-day shipping. Links to them down in the description, as well as the podcast show notes. Back to you, Mark. Dude, a Bavette steak, I think it has 16 grams of fat 100 grams of protein and they're so good my son goes fucking crazy for the bovettes oh my god it is so it's like one of the best things ever like he starts like getting fucking all riled up in his his high chair it's so cool he's gonna be expensive that kid yes like my kids they love sushi oh yeah and like recently we went to mccooney and i'm like i'm like man i guess prices of everything are going up prices are going up

but even like when we uh like when we go to in and out like we broke the 50 fucking bill i'm like what the fuck is i'm like he's only two or not even two yet i'm like imagine i was telling my wife i'm like imagine when he's like 10 like we're gonna have to order like 25 flying Dutchman because every time it's so funny dude when when I order like because you know lines are always in the drive through like ridiculous so I go inside to order and I'll be like oh can I get 11 flying Dutchman you know blah blah and then they have to call it back because it's so many and they're just like 22 meat down and everyone just goes whoa like the whole like because they get fired up there in and out. So like they start cheering.

They make me feel like a fucking rock star. And, you know, they try to give you like 20 fucking forks and napkins and stuff. And I'm like, just three. And they're like, oh, like, yeah, it's just us. That's it. Not a fucking whole soccer team. I feel like a pig when I do that shit because I'll get like eight Flying Dutchmen and they're all for me. And she'll be like, how many forks do you want?

Just one, please. Just one set of forks. I used to go to this convenience store that was down the street from my house and I would get Pine and Ben and Jerry's. And every time I would get it, I'd bring it up to the counter and the girl at the counter was like, she has this big smile on her face. She's like, oh, this one's mine. It didn't matter which one I got. They were all her favorites.

She was very large and she was like, do you want a spoon? I'm like, I'm thinking, I'm not going to eat this in the car, you know? But she's thinking like, he probably wants to get to this right away. Here's a spoon. He probably can't wait to get right away here's a spoon he probably

can't wait to get out of here yeah i was like oh my god that was cool that she was so nice about it like you want a spoon for the car i know you want to do it i know you want to eat this when you drive home i missed my window i should have asked her on a date yeah she liked fish food uh ben and jerry's just like me. I love that one. I don't know any of the flavors. This shoot is not that great. I like it. Did you have you?

Okay. Have you tried Gimme S'more? I have not. I don't think I've tried that one yet. All right. I know you're not doing that, but Gimme S'more is one you must try. Whiskey Biz is the second one you have to try. I guarantee they will blow fish food out of the water. You can get Gimme S'more over at Multiple Safeways.

I like Tonight Dough. food out of the water. You can get Gimme S'more over at Multiple Safeways. I like Tonight Dough. Tonight Dough is good. That has Jimmy Kimmel on it, right? Yeah, that one's good. Half Baked is really good. Isn't there like a Netflix one? Like a Netflix and Chill or something? Yeah.

I don't know. Do any of them have like Reese's peanut butter cups in them? Or like anything like that? There is one that has. You make some peanut butter ones, yeah. Fuck, man. They make ones that have like a core in the middle like a core of like dumped in like chocolate or yeah those are really good those are good you the reason you got to try the whiskey biz one is because the whiskey biz has a top so like the the top of the ice cream

is like you have to break it and then it's like chunky and then the ice cream is like yeah yeah that's why it's hella good because it's like a white chocolate ganache that you break into and it's just oh did you guys see the new legend the fucking legendary foods like sweet rolls yeah i need to text this man because they said they were going to send us some fucking sweet rolls and they haven't sent them yet do they have pictures of them though oh god are they on sale yet i think i mean they should be okay i don't i want an actual picture though like they just show it like this up with ron pennant like solving like solving the world's problems giving us giving us foods like this that taste delicious that got some protein in them yeah i did ask him if he could make like a uh like the lemon

like home run pies do you remember those yeah those are really good and see me probably never had them but they're fucking they're terrible but they're delicious a sweet roll not only but guys uh just go go to like if you haven't had the legendary pop tarts we just did pecan season let's you need to go check it out we have the description we don't need to go through the whole code thing but go to to there because if you want some high-protein snacks that taste good, that aren't bad, Legendary's got you handled, yo. Their shit's really good.

They keep getting better, too. Yeah. They're testing shit out, and they keep making stuff better and better and better. The Tesla of foods. Yeah, I think so. Anyway, we're talking about some running today. Sorry about all that bullshit we were talking about. We were just warming up, I guess.

But, you know, you guys know that I've been dabbling in some running. I've been running and running and running. And kind of more recently, I just kind of dove all in and started running every day. Probably have run 28 or something days in a row at this point, going to run for this whole month. And we're talking about sober October type stuff, piggybacking off of what Joe Rogan has started along with some of his friends. And I think it's, I think it's awesome to get people to hone in and focus on, on their nutrition and on their sobriety in some way and just on habits.

Let's see what happens to some people if you can gravitate towards a couple of habits. And what I would love to see from people is we talked a little bit on the last podcast about how sometimes a little bit of strength training can go so far. Like if you strength train like twice a week and you work on particular movements, you'll be shocked at the progress that you can make within those movements. You'll also be, you'll be shocked with, uh, the changes in your body that if you stick to that for two years, three years and so on, um, the so on, the progress that you'll make. What I think happens to a lot of people is we try to embrace these new habits because we think that they're in our best interest.

We try to throw that into the blender of stuff, the buffet of things that we have to do every single day, and it gets kind of blended up and spit back out because you got so much other stuff to do. And you kind of forget about it. And you're like, that's stretching that I was going to do, man. I kind of just took a back seat. It wasn't a big priority. It wasn't really a necessity. Like you weren't painted into a corner where you had to stretch. But sometimes you have such a painful experience where you do have to take care of something.

You do need to rehab something. You do need to really work on something. And so sometimes it's easier to get the habit when something like forces you to, like your body is going to kind of, you know, make you do it. But what I would love for people to try to grab a hold of is imagine just sticking with a habit for just a couple of days in a row, two, three days in a row. Um, and try and just to kind of have the mindset of just taking it one day at a time. So with running, I would love to see people try to run every day. I realized that that can cost you something and your ankles could hurt and your knees could hurt and your back could hurt. Uh, but the type of running that I'm talking about i'm talking about like jogging and i'm talking about very very slow pace um really just something that somebody would

recognize as like you're no longer walking something that's just a little bit better than a walk pull up that low and slow pull it up yeah let's check out uh one of the well not one of let's check out the greatest of all time. We've got Kipchoge here and here's how he starts out a lot of his runs. That guy runs a marathon in under two hours. Jesus Christ. You see how delicate he is with his body. I would imagine that he's just trying to, I saw some really cool videos.

I'll tell you about it in a second. You see how he's probably like going in and thinking about his body and how it's going to feel for the day. There was a video of a pretty prominent runner. He went and tried to run with those guys in Kenya. And I guess they're running, you know, at pretty good altitude. I don't know what the altitude is exactly. It's fucking just. Wow.

Look at that stride. Yeah. He's got. I don't know what the altitude is exactly. It's fucking just. Wow. Look at that stride. Yeah. He's got. It's. I don't know. He's. He's a fucking maniac. But a prominent runner went and ran with him.

I mean, this guy's not like world class or anything, but he did like a 7K. And so for the for 3K, the guy was like, good. He's hanging with everybody. Yeah. 5K starts the guy was like good. He's hanging with everybody. 5K, he starts to fall behind. 7K, the guy's running and his head is back, which is like a sign that you're just – Yeah, you're dead because you're trying to breathe and he's just like – his head's back and he's like just got this weird running form. And he really just fell apart because these guys, they do go low and slow

and they do take their time but they keep their pace and they just stay at that pace and eventually when you're at high altitude it's just really really difficult so anyway uh the cool thing about running is is that you can make outstanding progress with a little bit just as i was talking with lifting you don't have to hammer yourself with this stuff you don't have to kill yourself with this stuff this stuff can be it's crazy we're watching these videos of kipchoge running and he's just he's flying but you don't really even realize it he actually is kind of known for and this is always funny and the same thing is true of hussein bolt when they break everything

down and they try to watch it biomechanically they're known for not having great mechanics which is always just yeah it's a joke because you're like well maybe he knows something we don't know he's running faster than everybody else you know um like hey let's dissect eric spoto's bench press form you know it's like well he benched 722 raw like sounds like he knows he sounds like he kind of knows what he's doing everybody knows how they can fix an elite athlete everybody knows how they can fix the elite i know it's very well said it's wild though when you know and i think a lot of it is like conjecture towards the way his foot lands and this stuff and that stuff but like he's probably doing something so instinctive to him and also it's at the end of a marathon that he just ran in under two hours

so it's like does that look different than you know this stride that we're trying you know this like magical it's interesting because like if you actually look at his stride, when he's going, it's beautiful, he's in this, uh, there's, there's something called the pose method. If you look up some running stuff, he definitely is kind of prescribing to some of that. He's got a really good kick. His leg is traveling back behind his body really well. And his, uh, foot is heading towards his butt, you know, pretty well and everything like that. It looks like, I don't know, it looks, it looks amazing, but a little bit of running will go a long way and you'll be shocked and you'll be surprised at the type of progress you can make. If you start running and you start running 50 feet and a hundred feet and 200 feet and 200 yards and so forth,

and you improve little by little by the end of 30 days or so, you're probably going to be able to run a distance that you didn't even think was possible for you at all. At the end of 60 days, at the end of 90 days, you're going to be really surprised at how far you can run. And Seema and I, we ran,

I think we ran about five miles. I think the whole distance of the whole thing we did today was around seven yeah and fuck man i i couldn't i i just months and months ago i literally you know we don't like the word can't but i literally could not run a mile like without being like like i it was in my best interest to stop because it's like, this is not going to be good. Maybe I could have if someone's like, there's $50 million on the line. Maybe I could have. But it felt like I couldn't.

I was so out of breath. My breathing was so dysregulated and my legs were burning and my lungs were burning. My knees and feet were hurting. I just felt like, no, no, no, this is not a good idea. And now here we are months later and we're out on a casual jog running miles. Yeah. And the first run that I came out with you to the Arboretum because I was like, OK, I want to start doing this too. I had to stop four times and that was

like you, you were in it. So like at that point you, you kind of just like left me in the dust for a little bit because I had to stop a few times and I had a few pains here and there. But after that, I took that concept of like, okay, stay low and slow and go within your capacity, like progress this shit slowly. So I would go on small runs at a pace that my body found comfortable where i wasn't having wasn't feeling any pain wasn't feeling any discomfort and it was slow but progressing that over time very slowly today we ran yeah we ran about five miles before i was like okay i need to stop you could have kept going since you've been doing this for a minute you stopped because

of me but i was like damn i, I just ran 50 minutes. I haven't done that in a long time. And that's really cool. But we've been progressing this very slowly. And we're not paying attention to the time on the watch, right? Yeah, we weren't checking in every couple minutes looking at time and looking at the miles and looking at our pace. We didn't look at any of that stuff. I think, Andrew, you have a really good thing to mention about this. But what happens is people like, you know, you'll turn on your Apple Watch or whatever and you'll start tracking your run and you'll be like, oh, I want to try to increase my pace.

I want to try to increase this. And then after the run, your whole body's beat up because you just pushed yourself too hard. The low and slow thing that Kipchoge was doing, he was running like an old person. If we pull that clip up again, and I'm sorry for all you guys who are on audio, you just got to come to the YouTube side and check this out.

He is moving like an old man. He's literally hunched over, just letting his body do his thing. Maybe for some of you who are just starting to try to run every day, maybe that's your pace. Maybe that's how you do it. And you walk a little bit,

and then you go to that again. Yeah, literally like like an old man he's literally bent forward a bit he looks like he's like an old guy that's and those other runs that we saw he did not look like an old man at all and he actually is a little older by the way like he's not super young i forget his age but he i want to say he's like maybe like for running he a little older. He's like 38 or something like that. Oh. 37 or something like that. I forget. But yeah, that's how you can build this.

You can really start from there, you know, painless, slow, low and slow, and just progress it each day. Yeah. And also you got to kind of keep in mind, you know, if you're going to like model yourself after some other people that you're trying to watch, if you're already in pretty decent shape and you're trying to watch people, you keep in mind, you know, a lot of those runners that you see, especially the guys that really can move on in a marathon. I mean, it's, it's normal for those guys to be 140 pounds. Yeah. Now that doesn't mean you need to have a limiting belief system and doesn't mean that

you can't ever do better. Like, of course course you can do better but your body most likely is not going to move like 140 pound guy if you're 270 pounds according to to google it says he's 37 years old there you go yeah which again i just don't think is is young for the sport because like you still need um i mean he could probably still kick everyone's ass until he's like 42 or something but i do think that there'll probably be a decrease in power although power lifting you know you can do pretty well in power lifting for a long time but to have like power through endurance like that is uh is a little bit more of a younger guy's thing you know real quick though though, because everyone's going to, a lot of people are going to follow suit with your running, right?

Do run walks. I think that's 100%. Do run walks because that can count as a run. You know, everyone in the audience is already walking each day. So now when you're walking, just do a few minutes, two, three, four minutes. Let's just change the word too for a second. It's going to be a walk, jog. Walk, jog. More walking than jogging. And jogging is different than running. Take a big step back.

Today when we restarted, I'm like, go as slow as you can. Like go, like I'm serious, like go really slow. Just kind of bounce back and forth move around like an old man and you'll be surprised like that's the challenge like go out and see if you can jog let's get rid of the word run because we're not really running let's get rid of the word if you if you told somebody you were running and you send them a video they'd be like that ain't running you're just hopping back and forth. It's a shuffle. You're just doing a little bit of, I think that's called the Kipchoge shuffle. It's known for that.

Just do a little shuffling. And maybe you do look at the watch. Maybe you do look at a timer and you say, I want to see if I can jog for 30 seconds. Jog for 30, walk for a minute, jog for 30. And you're like, oh, that's not so bad. I haven't jogged in a really long time. Let me see if I could jog for a minute and then take a minute rest. Oh, that doesn't feel too bad.

Well, it turns out I can jog fine. I feel pretty good. And maybe you jog a little bit longer, but you're going to have to really be careful and really be careful and really be cautious. You want to walk away from the day knowing that you can do it again. And also you got to keep in mind what is in your week. Like what, what are some other goals that you have? If you have goals to, to, you know, continue to do better in a squat and a deadlift and these kinds of things. Well, well then when when you're training

and you start to feel a little bit of negative feedback and you start to feel things that don't feel right you're going to have to back off sooner than somebody that's probably going to make a stronger commitment to running yeah in regards to like improving pretty quickly you know when dr um belisa branage was here when we were going through some breath work and stuff, you know, she's like, well, what's a breath work goal or whatever that you want to have? And I was like, well, I was like, since I haven't ran like in a long time, it'd be cool if I could just run a sub 10 minute mile. I was like, it's really like that's just like a very easy thing for me to be able to achieve. But I have no idea if I can even get close. I ran with Mark. And then close uh ran with mark and then

so i ran by myself and i was wearing my watch and i'll just go and i was like i'll wait till i get to the end of you know this side of the because i ran at elgrove park and so i was like i'm gonna get to that side of the park and then i'll probably take a little breather and i'm going and my watch starts going crazy and i look down and it's like oh I already ran a mile and it was at like eight minutes exactly and I was like holy shit I was like that was really fast like I did not understand how fast I was running and then so not only did I break that 10 minute thing that goal but like I actually was on pace to run two miles under 10 minutes each you know I just I ended up stopping at like 1.75, according to my watch who should be accurate.

But I was just shocked at like, yeah, I did improve after only like a couple of times going out. And then the biggest thing, which, you know, I think that that first time I ran with Mark, we did the Arboretum. I came out of that kind of not banged up but just like my hip was really sore my knee was kind of bugging and same he killed me yeah well it's just because you know whatever technique whatever you want to call it i can't like outlift you guys so i can't show you anything on that front you'll always bench more i definitely can't out jujitsu anybody so yeah

this is my defense um but so anyway so when we got back from that because my knee was kind of bugging my hip was bugging because i couldn't turn that foot over at all towards the end of that run i was talking to gram about that and he was just like yeah when the form breaks that's when you stop he's like how come when it comes to running we just want to power through it he's like imagine that's like a really bad squat he's like you do one and it's like kind of iffy and then the next one your form breaks like nobody would be like hey that's a really good idea to keep going everyone would be like no either take weight off or like go do something else and so that's something i took to heart because i was just like yeah you don't think

about that when it comes to running you're just like like, well, we're still going, so I'm going to just keep plowing through. But I think that's very important for people to know and understand that, like, yeah, if the form breaks, like, that's, you know, that's probably when you've gone a little bit too much at that point. In lifting, you know, there's, like, Louis Simmons was a big fan of doing, like, 10 sets of two and eight sets of two for the dynamic effort work. We had met Matt Wenning recently. So you guys should check out that episode. He had a lot of great things to say. It came to strength training.

But one of the reasons why you do those 10 sets of two reps and those eight sets of two reps and things like that is so that you ingrain proper technique and proper form over and over and over again. Running is something that, yes, you should have good technique and good form as you do each repetition. And I agree with what Graham said, and that is a really interesting take. The way that I learned how to lift through Louie Simmons, through Dave Tate, through Charles Poliquin, and anybody else I held in high regard, they would say, look, man, if you go to do an exercise, let's say that we're going to do a bench, you should be able to make your last rep of your last set look like your first rep of your first set or at least close. You know, it should be kind of close, you know, even a five by five. And even Jim Wendler did such a good job in 5-3-1.

And that's probably why his book was so popular. If you never check that out, I think it's the greatest place to start for a lot of people is with five, three, one. He did such a good job of telling people like, I don't care about the percentage. I don't care about what I recommend in this book. I want you to be able to perform the exercise the right way. Like, and he kept hammering that over and over again. And he was like, I don't want your five reps or your three reps or your one rep to look like a train wreck. I want it to look really nice, to look really sharp, to look crisp. And that's exactly what runners will do when they do things called repeats. They'll do 400 meter repeats and you're supposed to repeat. You run

X amount of time, let's just say it took you 90 seconds to do a 400, then you're supposed to get another 90 seconds. But you're not supposed to get 90 seconds and then get 120 seconds. If you got 120 seconds on set number two, you either need a larger rest interval or you need to just kind of discontinue for the day because something went wrong. Maybe you miscalculated or something like that. But the same thing happens with weights. When you go and lift a weight and you start doing a weight all weird,

you start squirming for the weight, you're teaching your body to lift that way. And you don't want to teach your body to lift that way. You want to teach your body to lift and perform the reps with excellence as best as you can. What you're talking about reminded me of a post that I just sent over to Andrew. And it was, this is going to divert us a little bit, but we're going to come right back. Because I saw this and the FlexiBowl, he's this really cool dude on Instagram, Jeffrey Wolf. He has a lot of great information. He posted something from Squat University. And Aaron Horshing, Squat University, posted, he said,

Lifter A, Andrew actually has it here. So this was Jeffrey's response. My brain when I read on Instagram that you should take weight off the bar until your squat is symmetrical and that hip shift will kill you. So Andrew, go to the end. Squat university, lifter, a squat,

six 50 pounds and training with a hip shift and a slight knee cave. Lifter B squats, 500 pounds in training with great looking technique. Both are impressive, but lifter B is more impressive. Do you agree or disagree? I'm curious. Like,

cause you, you're, you've been in this for a minute so do you agree with that or disagree jeffrey obviously thought this was a stupid take but what do you think i mean impressive i guess you'd have to define like what you know what we're talking about we're talking about the squat the 650 squat is better right i mean it's more weight um i would also kind of just say like just because you can do something doesn't mean you should the 650 squat is better. Right. I mean, it's, it's more weight. Um, I would also kind of just say like,

just because you can do something doesn't mean that you should. And so sometimes if you're just kind of going for it and you're blindly going for it, you're not paying attention to where you're weak. Yeah. Uh, those things can keep haunting you, but a 650 pound squat is very impressive. So I would have to go with lifter A. Lifter A.

So, yeah, you know what? I made a comment on that post because I was like, I mean, if, okay, so these are both lifters. And let's say this is 90% of their one RM, which is, I'm assuming Aaron was like, this is the same intensity of both lifters. I mean, kind of like saying, oh, Hussein Bolt, you know, he keeps winning gold medals in the 100, but his foot is externally rotating quite a bit. Like, is he as impressive as the third? And it's like, let's give that guy who got the bronze his props. Like, he really did great because his feet were straight. The bronze technique was better.

You know what? Yeah, because I was actually, in my mind, I was just like, I kind of am more impressed by the lifter that, like, has a better, like, when I look at deadlifters, if they have a really beautiful technique, like Uri Belkin, I was, I was fucking,

I was, I was obsessed with the way he deadlifted. He's also lifting like a crazy amount of weight though. He's also lifting a crazy amount of weight, but it's beautiful. But I also saw this. And also this hip shift and knee cave, like we don't really,

we don't know enough. Yeah. You know, we know what we, we know what we know, but we don't know enough. We. You know, we know what we know, but we don't know enough. We don't know that that's wrong. Yeah. So yeah, that, that's kind of what Jeffrey was going on too. Cause he's like, how much in hip shift, how much knee cave? And we were going back and forth. I'm like, okay, you have a very good point. Like how much hip shift, how much knee

cave? I think what Aaron was trying to get at for the general population of lifters is if your technique isn't good, stop increasing weight on the bar. I think that was the intention of the post, but like you did and like Jeffrey did, if you dig into it, you're like, Hey, more weights, more impressive. Yeah. Well, what if, you know, lifter a, what if he only moved the weight a couple inches and his form was really bad, we have a problem it's like okay well how much is lifter a doing and what what's yeah yeah like so so my thing is okay i'm just gonna lean right into it let's just say um lifter a is 35 years old but lifter b is 18 oh who which one's more impressive now?

Lifter A. Okay, but then let's switch it up. Like, let's say they're in a room where it's a warm-up room, and they're about to go hit the platform because we're now at a powerlifting meet. It's like, well, who gives a fuck about the knee? If he can lift more, we're going to go with more. But again, kind of going back to the age thing like if i'm a fucking power lifting coach like who do i want to draft more like i definitely want to get the guy that

has better form because he's probably going to be able to come back next year and do it again and maybe even more i think that was aaron's thing what the last thing you mentioned i think that's the intention of what aaron was trying to get at keep good form keep good integrity and you'll be able to do this longer and if you're struggling with weight like kind of what Aaron was trying to get at. Keep good form, keep good integrity, and you'll be able to do this longer. And if you're struggling with weight, like kind of what you were talking about in terms of the repeats of movement, don't increase if it doesn't look the same

as it did at lighter weight, right? There's so much nuance to it, but I just thought that was funny because it goes. But then what if Lifter B is wearing a suit? Well, yeah, if he's wearing a suit, I don't know. Is he natty? Yeah, what if he's wearing a suit i don't know is he natty yeah what if he's not natty well lifter a is definitely not natty no yeah but what if he had you know uh knee wraps instead of sleeves like that we got to put them both we got to say they both have knee wraps we got to say they both have sleeves it's like lifter a and b got to be in the same situation when i was lifting

i think people got it twisted they thought i didn't give a fuck about form um and they thought i just kind of cared about like you know kind of more end result type stuff yeah which i did but it's like man we can sit here and nitpick the form all day yeah and we can make sure that you never get in a lift you know like if i'm sitting there nitpicking every little move that you're making when you're dead lifting i can try to keep you at 500 pounds because i can be like i think this is a little off like that's a little it's like it's getting heavy you know it's getting heavy at a certain point and at some point uh you kind of just have to go for it so

i used to see so many people they they were so concerned with their mobility and they were so concerned with like these textbook lifts and they would come to me and they'd be like, I need to help with my deadlift. And I would say nearly every time they just would overthink it. It's like you just need to fucking pick it up. I don't understand like what's like, pick it up a lot of times. And then eventually you're going to, from experience, you're going to start to learn like, oh, I should pick it up this way instead of that way. Ronnie Coleman said one of the most profound things. And I think a lot of people wrongfully think that Ronnie Coleman's not super intelligent, but I think he's a fucking genius. The biggest, most jacked guy we're ever going to see

and strongest, like the best combination of both things. When I asked him why he doesn't lock out 200-pound dumbbells, he's like, because it doesn't feel right. He just keeps it in here. Why does he keep it in there? Is he trying to cheat? Is it because he can't press them all the way? It's Ronnie Coleman.

Of course he can press them all the way he's like it hurts my elbows i'm not gonna that's not he recognized that's not good for my joints i ain't gonna do that yeah so you have to play within yourself and you have to work things out within yourself to kind of feel what's right for you you can't just have someone like if you just keep watching videos and you keep hearing about the back being flat and your hips got to be low and your chest got to be up, you're going to be in this weird, funky position to try to deadlift. And then eventually you're going to kind of recognize, oh, my butt keeps going up in the deadlift because I'm in this weird squat position that's not realistic to actually deadlift from. So my hips actually need to be a little higher. My chest actually needs to be pointed towards the ground,

maybe just a pinch more in accordance to your body type and how you feel. That's going to be different for everybody. Everyone's got different arm lengths, different leg lengths, different back lengths. You know, I get what you're saying. Like some of this stuff,

you kind of need to do it. But the thing is you need to do it well. Because it reminds me of, number one, what you were saying about Ed Cohn. Be careful, yeah. But remember when Stu McGill and he was the first guy that we heard mention this phrase? Because I think he said Ed Cohn also said it. But the way you do something will make your mind imprint an engram of how that movement looks. Now, for the definition of an engram, because I had to pull this up,

an engram is a unit of cognitive information imprinted in a physical substance. So that means the pattern of movement that you do continuously is the way that your body is going to be like, this is the way that I move. This is the way that I strike the ground when I run. This is the way that I deadlift. This is when that squat. And that doesn't have to be permanent. You can change some of that. You can. You can. You can. But a thing that I

think should be something that high-level lifters think about, and even if you're a beginner lifter, think about this, is the stronger you get and the deeper you go down that rabbit hole of strength, if you have implanted engrams that are dangerous long-term, it's more of a risk the heavier the weight gets. So let's say that you're squatting. Let's say that it's 700 pounds you've gotten to, but every time you squat, you have quite a bit of knee cave and actually quite a bit of hip shift.

And it's something that happens a lot. And right now you feel comfortable, but what happens when you get to 750? What happens when you get to 800? Like it's going to be that much harder to rid yourself of that. You can't express your true strength either and you might get seriously injured. Exactly. I mean when I came into the super training gym initially, right, you guys had to remove certain engrams I had with the deadlifting.

There were certain adjustments that you guys made to my deadlift where for a few months, I deadlifted less than when I came into the gym. And that's how you get stronger and make those improvements is by having repeats with weights that you can actually maintain the form with. And exactly, because that's exactly what happened. I came in with a 620 max. Then I could barely deadlift 550 because of the form changes we made. I slowly progressed that form. And within four or five months, I deadlifted 722 because of the new engrams that have been implanted. So I think that kind of just cements the idea that when you're doing something, we all have different bodies.

You all have different morphology. Some people have longer femurs. Some people have X, Y, and Z. So you're going to have to move in a different way than other lifters. But at the end of the day, if there are certain concepts with lifting along with running that you can just try to build from the beginning, you're going to be that much better when you start to advance because your body is going to know what to do, what's right. Like, for example, I'm going to shut the fuck up in a second. But when I started jujitsu, I didn't watch white belts roll. I would go to tournaments and I just literally wouldn't watch i couldn't let myself watch i told myself this and i didn't

watch white belts were only watched black belts roll and i only watched videos of people i wanted to roll like because i realized that when i see someone do something bad i record it and i will start doing things in that way so i don't i made sure do not watch unskilled people do this, do this thing. Cause I knew that I would do that shit. So I made sure that my eyes watched good people and then I will try to copy those good people. You know what? I couldn't believe when Stu McGill mentioned that on the show, because like my mind is pretty simple.

And I always thought that it was as if like a muscle like passed through on a conveyor belt and it got like a stamp yeah and it was like we're good like you're that strong send it on down the line hamstring is good enough you can deadlift this weight and when he said that i like blew my mind because i was like that's kind of the way i've always envisioned it because i felt like intuitively i felt like sometimes I could feel that within a workout. It's hard to be intuitive about this stuff. And there is no way around getting hurt. Like you, you're going to get hurt. You're going to, you're going to go out and run. You're going to listen to us on the low and slow. You're going to feel good and you're not going to go low and slow.

You're going to take off a little bit and you're going to like something's gonna hurt and it there's many degrees of it and so if you're being intuitive and you're kind of thinking within yourself and you're not thinking about what everyone else does then you can kind of be honest with yourself and say that's gonna hurt me too much i i did too i think i'm doing and sema did it today. He was like, man, there's something in my back. Like I just need to,

I need to walk, you know? And I encouraged him a bunch of times. Like, I think you can still go. And he was like, sure. It got to the point where he's like,

no, I, I, I literally need to stop. And it's like, I was like, dog, I got to stop.

I'm not going to, I'm not going to pressure that. You know, I encouraged, encouraged, encouraged. And I was like, yeah, he's an adult he's good like he said he's good i'm not gonna yell at him no means no mark and he's like no a little bit more yeah jason kalipa the whole situation right yeah five minutes more and the warm-ups over but i will say the times where you were pushing me

before i actually was like okay i need to stop that was like i should have kept pushing those were times that i could have kept pushing but when i decided to stop it's when i felt that uh that lower back thing that i felt on the very first run i was like you don't want to run through this you run through this you will feel this for the next few days so i was like okay i'm gonna start walking now yeah don't run through pain and at first don't even bother to try to run through fatigue because fatigue is going to get you hurt too. So just when you feel fatigued, I would say shut it down and maybe just brush up against it here and there. And then maybe over time you're like, okay, that's just a little fatigue. I think I'm cool. And just push that out

a little bit more, a little bit more, a little bit more. The cool thing is if you're trying to run, especially if you're just trying to run far and not necessarily run fast, you will run faster by running really fucking slow. Running really fucking slow, really slow, you will be able to run fast by running really, really slow. So just to give you an example, I think that you can run probably as fast as some people would walk, like as fast as like a picked up casual walk for somebody. So maybe four miles an hour. I think you can kind of run around that pace. And I would say that if you do that continuously for a little while, you'll be able to run like 10 miles an hour without any problem.

Once you start getting faster than that, I mean, it's just a matter of like power output and there's other factors in there, but I would say that just about anybody, just about anybody would be able to handle something like that. So you don't need to worry a ton about your speed. I know that some people have come at some of this stuff from the other direction where they want to implement speed stuff and then they want to build out their aerobic capacity later. But I think building your aerobic capacity first is the way to go. And the reason why I think that is because the intensity is so low. These workouts are pretty easy to recover from. And I'm talking about running every day. But how long am I talking

about running for? Well, that's kind of up to you because you're in your own body and you need to make your own decisions. But I would say day one, let's see if you can run for four or five minutes. It doesn't even have to be four or five minutes in a row. Yeah, it could be five minutes during a 10 minute walk. It could be three minutes. Like you could pick the number, but I'm just trying to give you a reference point. If you could run a total of five minutes within a 10 or 20-minute walk, that would be a wonderful start. So that would be five one-minute runs or 10 30-second jogs. I'm sorry. Let's use the word jog. Keep it low and keep it slow. Yeah. Keep it low and keep it slow. Yeah.

And one thing with this too is, you know, when we're thinking about progressing as far as your body composition, let's say your weight loss, a lot of people don't only focus on the scale. They'll focus on, they'll take measurements and see those little changes. They'll look at visual changes and see, oh, wow, I see this extra vein even though I'm at the same weight. I see this, that, and the other. Running is the same thing. Think about the time of your run as the scale. That's what the time of your run is. That's what your pace is. If you're always paying attention to your pace and that's your only metric of my improvement, then there's nothing else that's happening is showing a benefit.

That's why I don't pay attention to only my pace. I also pay attention to, wow, my upper body is way more relaxed today than my last run. I'm not up here the whole time. Wow, the way I'm striking the ground is more consistent. Wow, my breathing is more consistent than it was in my last run. Those are PRs. Some people may not look at that as PRs, but for somebody that's getting into this and new, you want as many metrics of improvement as possible so that you don't run yourself into injury.

like boring and it just kind of, you lose your mind sometimes because you're just like, we're still going. But the walk, jog, jog a little faster kind of rounds that we were doing the other day are freaking incredible. I can't wait to get out and do those again. Oh, yeah. That was, yeah, what Andrew and I were doing the other day was a little bit more like interval stuff. Yeah, it was fun.

And you can make this, I mean, this shit can get to be really fun. But to start, you got to kind of, like for most people, they're going to want to start pretty modest. You're already in good shape. You're not heavy, you know. But if you're a heavier person, like, please just low and slow. I don't want to limit you on what you can do. I don't want to tell you what you can and can't do. and I don't want to tell you what you can and can't do.

However, it's just not a great idea to go out and like haul ass right away when you're new and when you're a heavier guy. If you're a heavier guy and you've been running, then don't listen to me. You can go and do what you want. But I think for most people, it's going to be, it's going to just take a little bit of time to work into some of that. But that shit's a lot of fun. It could be really challenging. You could say, anytime there's a hill,'m just gonna kind of go for and hills are a fantastic way

especially for the bigger guys you have to keep in mind with every foot placement that you have it's higher and higher and higher and it's not you're you're not jamming your foot down on that flat surface and so when you jam your foot down on the flat surface, there's just a lot more impact forces. When you're going up a hill, you don't have that same battle. So even for the bigger guys, the bigger guys can actually run hills. But again, be cautious. And be cautious of like just your cardiovascular system and stuff. You haven't, you know what I mean?

You probably haven't, some people probably haven't really pushed that. So please be very, very cautious in your efforts. Just if you haven't done any, start doing a little. Power Project family, how's it going? Now, we partnered with an amazing brand, Bubz Naturals. We actually have some of the products on the table. They're MCT oil powder. They're collagen protein.

And this f***er. Yeah. This f***er. They're apple cider vinegar gummies. Okay? their collagen protein and this. Yeah. They're apple cider vinegar gummies. Okay. One thing I want to let you guys know real quick is that the bubs products, number one, they mix super well.

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But secondly, these fricking apple cider vinegar gummies, I don't ever supplement apple cider vinegar, but they put them in gummies, which is great. Two per serving. We have literally eaten one of these full things. Andrew and I have split this. And Mark, Mark has to be so careful. Like we give him two and we take it away because it tastes so good. That's actually really good for you.

So, Andrew, tell them how to get it. Yes, guys, seriously, have just the recommended dosage. Just have two of those gummies. Don't have two full bottles the way we do. Head over to bubsnaturals.com and check out enter promo code power project to save 20% off your entire order. And what's really cool about Bubs Naturals is they actually donate 10% of all their profits to various charities, starting with the Glenn Doherty Memorial Foundation. Again, bubsnaturals.com, promo code POWERPROJECT to save 20% off. Links to them down in the description

as well as the podcast show notes. And let's also remember, because there's a lot of new people in the audience, how long have you been doing a bit of running? It hasn't just been this year. How long has it been? Yeah, I've been messing with it, I think, maybe for two years or so.

Two years, right? Yeah, I think you could go back around two years. I, I've been messing with it, I think, maybe for two years or so. Two years, right? Yeah, I think you could go back around two years. I've been kind of playing with it, walking, jogging, walking, running, jogging, back and forth, back and forth, back and forth. And then in March is when I did a half marathon. But before March of this year, But before March of this year, there's probably like two or three months of like actual like running, like jogging and running. Increased frequency, right?

Like doing it more often per week. Yeah. And then now I got to the point where I can handle more and more and more frequency. But it's a lot of fun. It's another, it's just another skill set. And so again, what I'd like people to kind of think about is imagine that you now have a skill set where at any moment you can switch into going to get a good workout in and it could literally be 15 minutes. If you go on an eight minute run, take your time, get your shoes on and get out the door or drive your car to wherever you got to go. If you run for four minutes, you run out for four minutes and back for four minutes or you do five and five, that can be a really good workout. And it can always be a really good workout

because your capacity to be able to do it faster is going to increase and increase and increase. And so if you are like a runner runner and you want to do a seven minute, you can go out and in 14 minutes, you can run two miles. You'll have had a good workout in just a handful of minutes.

So the fatigue won't hit you that hard. Like you're at the point that you're used to that. You could go and do a cool workout later on and not be too fatigued from that. It takes a while to build to that, but realize you can get to that point. This gives you some different options. You don't have to always go to the gym. You don't have to always do the same thing over and over again.

Yeah. Uh, sick. Uh, Zach to land or locked in for next week. We're going to have, um, Wednesday. Uh, yeah, Wednesday, Thursday, over again yeah uh sick uh zach tillander locked in for next week we're gonna have um wednesday uh yeah wednesday thursday somewhere around there cool but i was gonna ask um because there's a lot of people that are jumping into running now um footwear um we've talked i mean we love vivo

barefoot shoes but we're not really running in them right now. I do some of my runs in those trail runners. So the one, two times that I did in my Vivo, I felt it. I was like, I shouldn't have done that. But it was just like when we got stuck in the rain. Weird scenarios where I wasn't prepared. So right now I do run in my Ultras, but I know you guys like Ultras. So what else should people be considering when it comes to footwear? I think you should always be cautious of the ground that you're running on so pay attention

like if if in sema was first time running the trail that we ran today wasn't really a trail it was just like a i don't know a thing it was a loop it was a loop there you go and uh so he asked kind of like what to wear i was like you know wear like more like a regular shoe i think i wanted to see like do you think i could wear my sandals on this one and you're like wear your shoes because you know i didn't know what type of trail and you totally could have you could have like and i think he would have been fine today but it was just like and i kind of had in my head i was like i want to go a little bit further so i didn't want him to go further and have weird footwear and he didn't tell me in advance so i was like i was like wait he wants me to bring my shoes and in the back of my head i'm like something's fishy here i legit knew i was

like something's going on i roll up and you're in your fucking nikes oh no yeah he's in his springing shoes i was like oh fuck i'm gonna go through it today enhanced shoes i got some uh nike alpha flies so there are super shoes and um i asked uh asked, it's really nice to be able to communicate with some high level people. So I asked Ryan Hall. He has the United States record for, I think, half marathon and marathon time. And he's going the other direction. He's like stopped. His career in running is over and he's lifting.

And so, yeah, he and I are passing each other uh going different directions but i asked him like what shoe to get he's like get the nike alpha fly or whatever the hell those things are called so anyway they're in a category called a super shoe and it's a whole entire thing you can look it up on youtube there's a bunch of different ones to choose from um but they have a carbon fiber like foot plate and when you go to bend the shoe it will snap back into place it literally kind of does some of the jumping for you you notice that it takes a lot of the pressure off the calves and i think it's great for a bigger guy like if you're a heavier guy and you're like i don't know this I don't know, this will take a lot of the cushion off. I just don't advise that you wear them all the time because I think it would be nice to build up the ankles and to build up the feet.

And so I have run in my Vibrams before, although the Vibrams I have, they don't have quite enough sole to them to where I'm comfortable running all the different surfaces that I run. So I don't wear them that often, but I just ordered another pair that Ryan Soaper showed us. Yeah, look at those things. Those look like space age. When I put those on that one day, I'm like, I don't feel like I'm doing shit. Because it's like they boost you. It's amazing. Yeah.

But guys, this is the thing to be careful with, guys. I mean, at least this is what I think you should be's amazing. Yeah. But guys, they're not giving them away. This is the thing to be careful with guys. I mean, at least this is what I think you should be careful with as we've been getting into like this barefoot stuff, barefoot sandals, barefoot shoes, strengthening our feet. I noticed like, okay, if I, if my feet were weak and let's say I didn't have good habits as far as the way I was walking already, these would be exciting, but they'd also be a massive crutch to the feet getting stronger if you're not currently working on that. So the cool thing is that a lot of people in the audience are working on getting the feet stronger, are wearing barefoot shoes, barefoot sandals. And that's a good thing to have, but like you said, do not use it too often. At least

that would be my suggestion. and I'm getting my training in, the way that I'm moving around at night, you know, getting up from dinner and like I'm moving around very gingerly. I certainly don't look like someone that's like out running all these miles. I'm shuffling around almost worse than when I was power lifting. But it's just like I'm like, okay, well, this is probably going to take a little bit. And one of the recovery methods I've been utilizing a lot, and you don't necessarily have to have a cold bit. And one of the recovery methods I've been utilizing a lot, and you don't necessarily have to have a cold plunge for this, but it's super convenient that I do have one. I put my lower leg in the cold plunge multiple times a day, just up to the calves.

Today I went in full body and stuff before we ran because I just wanted something that felt really good. And that's amazing to have access to that. But even if you could just fill something up with some ice and some water and just step your legs into like a tub that you have outside your house, that would be really, really smart. And just to kind of move around in there, I look at my phone while I'm in there and I just kind of move around and I do so for two, three minutes and it takes all that shit out of there. And then when I'm walking around the house, I'm walking around totally normal.

Yeah. Like totally cures the situation for a few minutes. So I would highly advise some of that, but. Massively lowers inflammation. Like that's what that, what's, what's going on. So that's why it feels really good. And just back on the shoes a little bit. I like the ultras probably the best in terms of being the most

versatile. Like those are the ones that I know for sure my foot's going to be encased in a shoe and it's going to be very protected. The bottom of it is thick enough to where if there's weird shit on the path that I'm on, because I don't want to be annoyed. I don't want to be annoyed that my foot hurts or that something's rubbing my foot or whatever. So the Alters are nice because it's a zero drop shoe. All of their shoes are zero drop. But I really like the Escalantes the best

because some of the ones have like, they kind of have a lot of padding underneath them, but they also make a super shoe as well. They make a carbon fiber foot plate shoe, which is nice. I do like that one a lot as well. Um, and you're going to still get a lot of training of your ankle. Your toes will be able to move around quite a bit in these. So that's my favorite. Uh, that's my favorite shoe. Yeah. Um, I look at it the same way. Like, uh, I found like the, the super shoe you gave me, the ultra super shoe that you gave me for my birthday, that one, when I used it that one day, when I started to get tired, I started to heel strike. I'm like, that doesn't hurt because the shoes has so much padding on the heel that you can do that.

But I haven't used that one since. They make a lot of nice looking shoes too. They do. Sorry to interrupt. No, no, you're good, bro. since. I will probably... You make a lot of nice looking shoes too. Sorry to interrupt. No, no, you're good, bro. We were texting back and forth today, all of us, and

we kind of look at these shoes as tools. It's an arrow in the quiver, as we saw in the YouTube comments. So, Ultra Escalantes are great because, yeah, they're zero drop, they have a wide toe box, but they're not as low profile as the

Vivo Trail Runners. I did take a run as the Vivo trail runners. I did take a run in the Vivo trail runners yesterday for two miles, and I felt good. And then if you want to take it a step further, I would put the Shama sandals and then the Vibrams in kind of that really barefoot category. And just understand, like, what's going to happen with a lot of everyone that starts running and happen with me is that your feet are going to hurt. So on certain days, if you're like, Ooh, my feet hurt. Cause I just ran in my trail runners from Vivo. And if you could pull those trail runners from Vivo, Andrew, if you could pull those up, that'd be great. Yeah. Those are super comfortable and they have a really nice bottom on them. Yeah. Yeah. They, it's a bottom that like it's barefoot and it's flat but you don't feel like every little pebble there's enough support down there to yeah where

you're not getting like i said it could just be annoying i mean like like look running's difficult enough right and uh i think a lot of the vivo shoes are absolutely incredible especially when it comes to lifting but i think this style of shoe is a little bit better for running yeah yeah no you're right that's what this one was made for it's literally made for going out on trails i use it in the gym too but it's mailed made for trail running you can see it from the bottom i i wear these for the gym too super nice yeah but everyone all of us are going through this foot journey um And like on the days that my feet feel like, oh, shit, my ankles are feeling it. I'm going to wear my ultras or I'm going to wear a more padded shoe to walk around.

Right. And then when I when I when it's feel better, then I'll go run in my shamas or I'll go run in my vivos. So the like these shoes are tools. But the good thing is that all of them have a wide toe box. All of them are zero drop. All of them are good for your feet. They're not like all the shoes that we used to wear.

Right. Yeah, they're all great options. We would mainly like to see you caution on the side of using something that is maybe more padded rather than messing your feet up. Yeah. Especially if you're going to try to run every day. Like we don't want our feet messed up. The Shama shoes that I've been wearing, the Warrior ones, they have a nice enough cushion for me on the bottom

to where some of the trails that I've been on before where I've been in like Vibrams and the Vibram soles are pretty thin. where I've been in like Vibrams and the Vibram soles are pretty thin. Uh, the, I didn't have, um, I had no negative feedback from wearing the, uh, the Shama sandals, which I was shocked. And you were the one that you, you, you mentioned like, you got to run these. And I was like, I think you're crazy. I don't know about that. And, uh, also the, the owner was telling me to give it a shot. And so I was like, you know what? I need to go out there and give it a go. And, and it fucking worked great.

And that's probably the, the, the sandal that, or shoe or whatever you want to call it, uh, that I wear the most, uh, for most of my runs right now.

Yeah. I've found that those sandals are as comfortable as any of my shoes. It's like glued to your foot. Yeah. It feels good. Yeah. And then I was trying to look at the ultras that I have. I think it's the Torin, but it's like glued to your foot yeah it feels good yeah and then i was trying to look at the ultras that i have i think it's the torin but it's like a older version of it and they're just they're it's like walking on a cloud which is like an amazing thing but it's something i have to get

used to because i have been wearing nothing but vivos and shamas so like when the first time we ran in those like it was hard for me to even do anything because it was like like i said it was like i was running in the air it was it was hard so it was a hard adjustment for me to go the opposite way we're gonna get more people on the show um talking about running and we're gonna get more people to uh give you guys more input especially those of you that give a fuck that care um but but for now i would also say you know check out nick bear's podcast he did one i think he calls it the five pillars i have it in my phone somewhere five pillars of like endurance or something and he had a coach on there

where him and the coach went back and forth uh with some really great some really really great content yeah Yeah, there he is. Look at, I mean, yeah, see like that's the goal. Yeah. That's the goal. That's a beautiful run. I watch him run and I watch other good runners run because I'm like, what I noticed is, uh, like you see his upper body moving. That's actually one thing that a lot of people will notice when they start to run is like my upper body on my first few runs i noticed like oh i'm up in my traps i need to fucking bring my bring my arms down let my arms swivel and it took a few runs for that to be a thing but um you'll notice that and for a few runs you're gonna have to keep a mental note fuck bring the shoulders down relax the traps stop stop being so uptight

and that'll improve over time too the guy that he had on the show is Jeff Cunningham, and I believe it was Nick's coach that helped coach him to under a three-hour marathon. But yeah, exactly what you're saying. It's not easy to get that upper body rotation. I think it just like we just take running for granted. We just don't realize it's probably similar to a lot of lifting things. We just like bench press. Yeah, I know how to do that. You just assume that you know how to do the movements and there's actually like a kettlebell overhead press.

Like, can you just grab a kettlebell and overhead press it? Sure. Like, that's a great place to start just to kind of mess with it. But if you want to be proficient at it, you're better off really trying to learn it. Yeah, absolutely. One other thing too, you talked a lot about how like you've been messing around with your breathing during the runs, how you kind of use your nose as a governor. I think that's something to mention to people because we talk about breathing so much, but how do you think people should handle breathing when it comes to their runs?

I think that nasal breathing is fantastic, and working on breathing in and out of the nose is a great thing to work on. I would say that for probably a lot of our fans, the best place to start with that would be on a walk the best place to start with that would be on a walk. Um, and to maybe practice that on a jog walk, you might want to, um, because you're going to, you actually, you need, you need oxygen to be able to calm yourself back down. But if you're somebody that wants to push this a little bit, somebody that wants to test it, the more that you kind of lean into nasal breathing, the more that you're going to mitigate how stressful the exercise feels to you. If you can just breathe in and out of your nose through it, it means it ain't no thing to you. It means it's like pretty easy. So it's a difficult thing to work your way towards, but

again, a little goes a long way and you'll be surprised at the amount of progress you can make. A good idea might be if you can run for a minute straight, maybe you try 30 seconds in and out of the nose and then switch to in the nose, out the mouth, in the nose, out the mouth, that kind of thing. But yeah, I found nasal breathing to be really beneficial. But yeah, I found nasal breathing to be really beneficial. What it also will do is it will most likely, unless you become proficient at breathing in and out of the nose, it will most likely keep your heart rate at a modest enough pace to where you're in that zone two cardio, which is the aerobic capacity that you want to build out. You actually, again, you don't really want to move fast.

You might have some workouts where you might want to push it a little bit here and there, but like I would just say maybe one out of every three workouts, you're going to try to push to go a little faster just because it's super boring to stay the same speed all the time. And if you only go slow, that's kind of all you'll ever know. So you're going to have to speed it up here and there. But for most of your workouts, if you can keep it in that nasal breathing zone or if you can keep it in the zone two cardio zone, again, check out this podcast by Nick Baer. Look up some of the stuff on the Mathetone method. We've talked about it here on the podcast before.

We've had Zach Bitter talk about it. We've had a bunch of people come on here, and they mention it over and over again. And for someone like Nima, who's, who's younger, his heart rate can afford to be a little higher. For me, it's gotta be a little bit lower for me to build out that, uh, aerobic capacity. Maybe you can bring it up, Andrew. Maybe you can find what the mathetone heart rate is.

I forget, uh, what the formula is, but if you really want to get into this and you really want this to be like something that you build upon, best thing to do is to get a heart rate monitor, get a watch, pay attention to it. If that's too technical and you're like, I don't fucking care. I don't want to look at my watch. I don't want to look at my phone. I don't want to be tied up in an app. Well then stick to the nasal breathing or be able to kind of do the old school, uh, have a conversation and, you know, be able to talk. And if you get yourself to a point where you can't talk, then just start to walk. Can't talk, start to walk. So you really want to be able to regulate that breathing and you'll know, you'll feel your breathing. You're like, fuck man, my breathing got dysregulated. I'm really out of breath. I'm wheezing now.

And, uh, that just means you went, it's okay. It's good. It's good to go a little too hard here and there, but you went a little too hard. Now you got to try to figure out a way to relax from it. And what I like about that is that as a mental challenge to mental challenge. And when I did it with, uh, the mouth tape on the hostage tape yeah that hostage tape holy shit man that was uh because like it's different you know what i mean it's like i don't have access to my mouth at the moment unless i take unless i fucking take this thing off you know i'll show you access somebody did mention they're like why don't you just run with a giant dildo in your mouth and i was like well i i i've never thought of that before but that's

great idea we'll take your post or your comment into consideration thank you have it gagged me the whole time something Something that helped. I got this from Belisa's book, Breathing for Warriors, because she has a section in there on running. And I also think Chris Henshaw mentioned the breathing cadence when running. I think he did.

Oh, yeah. Yeah, yeah. But Belisa mentioned, and in the book, it's like every two steps is an inhale, the next two steps, exhale. So it's like every two steps is an inhale the next two steps exhale so it's like right uh now the initial run that i the first run that i did i tried to do that and it actually helped but i was thinking a lot about my breathing like i was like oh wow okay um but after doing that for a few runs when when I put music on, usually music at different beats, you fucked up my breathing initially. Just start running real fast.

Exactly. But now the body is used to that cadence when running. It's used to those like two inhale, two exhale. So now the breathing is totally natural and I'm not wasting as much energy thinking about my breathing because my breathing goes along with the cadence of my steps and today for example when we busted it up the hill when i would increase speed uphill my breathing would follow that cadence still into exhale two but even when sped up so if you can like let's say you're going low and slow and you're just like and you're doing it through the mouth or whatever just like try to have a cadence with your breathing where it's a consistent inhale and a consistent exhale on like every two steps.

And if you know that you have a hill coming up, there's something else you can do, which is pretty cool. So those of you that have experienced some of the Wim Hof stuff, you might've thought to yourself, there's just no way that I can hold my breath for even something like a minute or there's no way I can hold my breath for 90 seconds. But then you do the Wim Hof stuff and and you're like how did i do that i think when we had uh one of the guys here that showed us some of the breathing technique uh he had his whole yeah levato he had us hold our breath for like two minutes or something like that right

and i was doing pretty well with some of that i was like fuck i don't think i don't know if i ever held my breath that long before. It's kind of amazing. Yeah, during the first round when he said you're going to do it for 30 seconds, I was like, fuck, I'm out. Like, I can't do this. Like, this is going to be lame. And I did it, and then, yeah, it got all the way up to two minutes. And I'm like, oh, this is cool.

It's pretty insane. But if you utilize some of that same logic that they utilize in some of the Wim Hof breathing and you apply it when you're running, I mean, you want to be cautious. Like, you don't breathing. And you apply it when you're running. I mean, you want to be cautious. You don't want to fuck around too much when you're running, okay? Because you can hurt yourself. But if you prepare yourself for whatever breathing you're about to go into, and you do that a little early.

So let's say you see you have a hill coming up. Well, if you practice for maybe about 30 seconds, breathing at the rate that you're about to breathe at, you'll right through that fucking hill. Like it's nothing. You'll be able to breathe easier, be able to recover easier from it. And you may even want to breathe afterwards intentionally a little higher and a little louder than what's even needed. So that way you stay ahead of it the whole time. You got your body adjusted to it. Your body knows what's about to come. It knows what you're about to do. You go through that period. Your breath was ahead of it the whole time. You breathed well while you were actually doing the exercise. And then as soon as the exercise is done, you're still breathing kind of hard for maybe another 15 or 30 seconds.

And then you start to go back to some of that nasal breathing. another 15 or 30 seconds and then you start to go back to some of that nasal breathing this picking up running for everybody in the audience is going to be one of the greatest ways that everyone can start training their breathing because like you know a lot of people take really shallow breaths up here right and if you when you start running if you're breathing still up here you're going to notice there's a bit of difficulty but now you can try to practice breathing into your diaphragm like we talked about with Belisa and other people on the podcast, you can practice that on your runs. And I know we're throwing a lot at you right now, but doing that on the jogs and the runs and the walks, trying to focus on not having these shallow

breaths up here and transferring to diaphragmatic breathing that will, once you're able to do that, and it's a subconscious thing, it's not something that you have to think about, a lot of that stuff gets a lot easier. And the thing, the reason why I'm saying this is because if you're only lifting, yeah, you're going to be breathing in the gym, but there's not many opportunities to really focus on your breath. But if you pick up the habit of doing some running or doing jump roping, any cardiovascular thing, that's where you can really practice breathing with the cadence and breathing into the diaphragm and having to

have it controlled when you're going out a longer um a longer distance yeah the uh the mafetone map map map whatever it's called mafetone method is it with the m at the end n or m we got to have him on the podcast he'd be great i need to try to reach out to him. So it's 180 minus your age is like if you're already training four times a week for up to two years, according to this. That's what your math age are. 180 minus 40 would be 140-ish for me or what, 135 because I'm 45. Is he saying that should be your max heart rate? That gets you into like the zone.

I think there's a little bit of a range to it. Okay. Okay. So I think you can go 10 beats up, 10 beats down. Okay. Yeah. And it says like,

if you are like a high level athlete, then you can add five to it. So add 10 plus five. So add 15 or add only add five, add five. So subtract your age from one 80 and then add five to that. So 155 for me? Yeah.

Okay. And that's what your pace should be at or that's where your heart rate should be at? Mm-hmm. Interesting. Remember we checked today, we were like at 160, but that was like we just went up a hill and stuff like that, I think. Yeah. I do wonder though with this. So that's a very interesting thing

now when people are heavier you know if you're heavier you're moving around more mass when you're doing things you might have a slightly higher heart rate so does this factor in like when you think about the ideal runner the ideal runner is usually of lower weight and lower amounts of muscle but for a lot of people in the audience that do have higher amounts of muscle, I wonder if there's another angle there. Yeah, no, it has it here. So like, again, the first one that I read was if you've been training consistently for at least four times weekly for up to two years. And then the other ones are like, if you're recovering from a major illness, heart disease, any operational or hospital stay, in rehab or are on regular medication, or in stage three chronic overtraining burnout.

Damn, that's crazy. You subtract 10. So I guess that's not as much as I thought it was going to say. But so, yeah, it would be subtract your age from 180 and then subtract an additional 10 from that. Okay. Okay. So that's where you'd want your ideal heart rate to be at. If you are recovering from a major illness.

Yeah, all of those things. Yeah, yeah. Okay. So it does have different levels. And then, like I said, the like elite, well, not even, it doesn't use the word elite, but you can add to it. Let's see. Yeah. Yeah.

Maffetone. That's what the end we got to get more people talking about the running stuff on the podcast because that that is necessary um one other thing too is especially when people when you start getting more comfortable with this you're definitely going to want to you know pick up your stride just be careful yeah just just be careful picking up that stride it just reminds me of the first day that i sprinted and i haven't sprinted in forever and i was like i'll go 70 and then i pulled my hamstring because i was like increase that stride length just be careful with that shit i was gonna say i think um you know if you can focus in on like some singular stuff at a time because there's a lot to kind of think about. And I've been talking about all kinds of crazy stuff.

The head over foot and the double down, like the double down is really nice. Just your elbows are actually coming out and you're bringing your hands to the center and you're bringing your elbows back and forth. It like looks really odd. and you're bringing your elbows back and forth, it looks really odd. But if you kind of push the energy down, if you think about it, running is just a lot of continuous jumping. And all we're trying to do, how do we propel ourselves forward for a long period of time and mitigate some of the stress? Well, we have to land each time.

And if you were to jump down from something you're going to kind of naturally you know do something with your hands look at this big guy moving yeah fucking this looks like uh he would be a great cosplay cable from x-men oh yeah he would yeah he'd be a great cable he's moving very hard left to right. Yeah. I mean, not hard, but a lot. Sorry. It's also uncommon for somebody to pull their arm completely across their body. If you look at his right hand, it comes completely across his body, which sometimes is, I guess the left hand is doing some of that too. Sometimes people will say that's not efficient, but I've actually seen people run very fast that way. So it's not necessarily, it's probably just what feels good to him. But like, if you look at him, he's doing a lot of that head over foot.

You know, it's interesting when you get, when you see some people running like this sometimes, because there's ways to make this look fast. But I actually think he's moving pretty good like i i think that you know for his body type i think he's doing he's doing pretty damn well i don't know how fast he's really going but um it looks like he's running like hell yeah so large large human but yeah when we were on a run mark we were kind of doing the like pushing down whatever like kind kind of what's his name? Deion Sanders.

Yeah. I had told you I mentioned I was like, you know, whatever X amount of months ago, I would have said like this is just wasted movement. I thought the goal was to try to use as little movement and just propel yourself forward. But when you do it, it's really hard to do it slow because once you start moving that way you fuck dude it launches you forward very fast it helps give you momentum it's really strange and then if you can practice kind of going back and forth and doing that double down and then you can start to do that double down front to back you really start to end up with something i would say you know follow our boy follow follow David Weck so you can get some ideas and just be open-minded to trying some of these things. These are all things, again,

to help you mitigate the stress that you might encounter when you're running. I found that the head over foot is really useful. It helps me to keep my feet straight. It helps me to land on toes three, four, and five, which you're trying to land on. And we're trying to actually kind of, we're trying to internally rotate at the hip. We're trying to have the motion of our foot where the heel flicks out a little bit. You know, if you're not ending up in these perfect positions, there's no reason to sweat it. Like you're new to it. You're working on it. And the way that you move is going to be quite different than the way I move. Like it's going, you're new to it, you're working on it. And the way that you move is going to be quite different than the way I move. Like it's going, you're going to move differently, but these are all things to practice and to

try and to give them a shot and say, Hey, no, actually that does feel pretty good. Or I don't know, man, that's something about that doesn't seem right. What most likely will happen is you're going to say to most of the stuff that I'm probably teaching, you're probably going to say, Oh, it doesn't really seem right to me. But then probably a couple of weeks down the road, you're going to probably start to find your own version of what it is I'm talking about, because we do have a lot of discrepancies between us. There are a lot of differences between us, and you're probably going to land on something that feels right for you and just kind of honestly to um mention that on our first run you were mentioning some shit like yeah try to go like you know try to move into these planes when you're moving your arms i was like dog what the fuck i i tried a little bit i was like that doesn't feel comfortable

right now but um one of the other days that i was running and today when i was running i noticed my body was going into this natural rhythm that you were talking about on that first thing we were running. So it's like something might not click right now, but understand the repetition things will click over time. And on David Weck, you know, when people look at his content,

I see a lot of negative stuff, even some stuff for our audience when they've seen like his, his, what are they called? A little shaker. Yeah. They little shaker things. I forget what they're. Yeah. Pro, pro, pro pulsers, stuff for our audience when they've seen like his his uh what are they called a little oh yeah they're little shaker things i forget what they're yeah pro propulsors the propulsors and like other stuff where people like oh it's just faddish why do you fuck do you need this stuff yeah the things that make noise a little maracas little maracas but the thing that i think not a lot of people

notice is that elite level athletes in sport have a natural rhythm to the way that they move that is not replicated by lower level athletes. You see a lower level athlete run and they'll be like this and they'll look good. You see an elite athlete run. There is this flow of movement that their body can do that. Weck is trying to help people get that get a bit of that elite athlete into the way that they move. They have a natural rhythm and natural flow. That's why I'm mainly into the way that they move. They have a natural rhythm, a natural flow. He's mainly talking about people that are horrible.

I mean, mainly, you know, and he is fortunate to where he does work with some high-level people. He has access to a really good sprinting coach, and they share ideas together. Like David Weck knows a lot about fitness. Yeah, dude. The fucking guy invented the BOSU ball, and I think people got the bosu

ball all backwards and they think he's just like this balanced guy and that he's not strong david is very strong he's very proficient he's got a lot of guys that that train under his tutelage that know what they're doing he didn't invent or create the bosu ball just so you have this unstable surface what he did is he created this beautiful moon-like shaped thing that you get to stand on. And what does it do? It turns your feet domed out slightly. What are we doing when we're trying not to wear any shoes anymore

and we're trying to get the feet to get a toe splay? We're trying to get an arch, which David Weck so nicely kind of gave us because you dome the foot when you're on that goddamn BOSU ball. So he's, I mean, I think the world of him, I think he's a genius. He's on to some really good stuff. I think sometimes maybe because it is so different, he has a hard time communicating it. He has a hard time getting the message received well enough so he can kind of keep it going. hard time getting the message received well enough so he can kind of keep it going he just at the moment he doesn't quite have like a guy where he could point to and say that's my guy and that guy

is like someone that uh is under his tutelage from a young age that's kicking a lot of ass but that will happen yes it will it's going to happen because we've messed around with a bunch of his stuff we thought he was halfway kooky and then we've been like oh shit i think he's gone to something uh-huh he's definitely on to something with a lot of different things you gotta have an open mind and do this shit like you can't just see it and then just say kick it to the curb because it's not what you're used to i'm telling you like a lot of people that are onto some different shit are doing things that we're not used to and just because we're not used to it does not mean it doesn't have validity i remember the go to guys um told me i was like hey i just pushed a sled and i was trying to push it the way you were saying i was pushing a tank and i went to push it and i was like my foot spins the other way

he goes yeah that's because your hips are backwards and i'm like oh i think he's right and so i started to kind of mess with it. And as I've been playing around with some of these things, I'm like, okay, I could run faster if my toes are out. If one of my foot lands, my toes are out and my heel is in. I can run way faster. If I'm just a sprint, I can run way faster. But I am most likely going to get hurt. How do I run well for me? How do I run fast for me and not get hurt? Well, what if I turn that,

what if they're right? What if I turn that, it's not going to hurt me to try it for a little while. What if I turn that foot in a little bit? What if I can get the hips to work the way that they were maybe working when I was younger or the way there's quote unquote supposed to work? What if I can get that to start happening? Well, I, I'm doing it. I'm in the process of doing it. And like a couple of weeks ago when I ran on the beach, that's the fastest I've had my legs turn over. My whole body's like not on board with any of it yet so it's really weird because i'm like moving but i'm like uh scared to like let go and to like open up and to let my legs and arms kind of go flying every which way yeah so i still have the butthole puckered pretty tight but uh

it's getting there it continues to get better and better and a lot of it is by doing some of the stuff that i got from the go to guys i'm doing some functional pattern shit and i'm doing a lot of the stuff from david weck i'm blending it all together and it's feeling fucking amazing i feel great yep all these guys have pieces all these guys have a lot of really great pieces and i uh that's why i'm happy that we've had them all on because we're able to kind of put all this stuff together, you know? So this is exciting, guys. One last thing I'll mention, though. We were talking about this when you went to the Davis track.

I think that if you're someone who's interested, like let's say you're running every day, but like you want to start doing some faster stuff, I think that by doing these slower, longer runs, it gave me the capacity to be able to go on the track and feel comfortable opening up my stride for those 200s that we did. So we'll maybe talk a little bit about that more later. But if you are wanting – because I do want to do more sprinting than longer distances. I want the capacity to be able to do longer distances with now, which now I have a lot of, I have a good amount of that, but I mainly want to do faster stuff because I want that speed that I used to have, or at least a semblance of it, maybe 90% of it, because I don't need that for jujitsu, but 90% of it, I want that back. And I think the distance running we've been doing, you know, the two miles, the four miles, et cetera, that prepared me pretty well for when we went to the track. I wasn't beat. I wasn't winded. My, et cetera. That prepared me pretty well for when we went to the track. I wasn't beat. I wasn't winded. My body felt great and prepared.

Yeah, and somebody could say, hey, look, I don't understand why Encima is even doing any of this. Like he doesn't need it for jujitsu. Like you don't need to go run two miles or four miles. Well, if you're trying to be proficient at running, let's say, three miles, trying to make three miles feel easy. Well, one of the best ways to make three miles feel easy is to run six miles and to run it like a nice medium pace. But also what happens when somebody like Nsema gets into a tournament, you know, and you went through a couple guys, a couple guys made you expend some energy,

and now it's the end of the day, and now're going for your – you're going for gold at Worlds. You know what I mean? Like it's going to – you're going to get to a point where you're going to get challenged in that way to where having a capacity, a nice aerobic capacity, which you already have a tremendous aerobic capacity and running is like very specific. So it's different than what you've been exposed to, but it's not going to hurt anything by you having some extra strength in some of these areas and by you being more well-rounded. Absolutely not. And actually it's going to, it's going to be better for me because a lot of my jujitsu game is based off of guard.

So I play jujitsu kind of like a small guy. But there's aspects of jujitsu where you're on your feet for quite a bit. And a lot of guys, they'll divert to guard because when they're on their feet, they gas quickly. So the thing that running is going to actually help me with is when I'm trying to pass somebody's guard explosively on my feet or when I'm trying to do takedowns repeatedly. I'm going to be able to have more endurance than the other guy that's on his feet probably because he doesn't do much running or he doesn't train many things on his feet. I'll be able to have more endurance than him. So it's just, it's just another former weakness that is now becoming a strength that I'll be able to have decent capacity in. That's going to help with everything else. Yeah. And I was watching something on a Gordon Ryan the other day and they were talking about like why he's so hard to beat.

And they were talking about how, like they mentioned all these different great practitioners and they're like, like so-and-so with his leg lock, like so-and-so with his wrestling, like so-and-so with his endurance. But he's like, he's the combination of all these people. And they think, they were like, the only way to beat him is to probably be more well-rounded than him it's like they were like well how do you get that you know how do you

how do you because he's like he's big he's jacked he's intimidating looking he's very very strong he's probably even strong like weight room strong on top of being like physically insanely strong and he moves well he moves great right yeah he moves well he's explosive um i mean it's just it's just amazing like what the guy has been able to do but he's you know he's well-rounded and so it's hard to beat somebody when they, when they start to get those capacities. And that's something that for myself, it's fun to try to lean into. How do I get a little bit more well-rounded? Well, I don't know. Maybe I can't be like some of the great athletes out there or something, but maybe I can be my own version of it. Maybe I can feel like an athlete again.

Maybe like, let's just say like the other day when I was jumping, I was like, I feel like such a rookie. Like I don't know anything about jumping. I'm like, this like feels like I'm way off. Like this doesn't feel right. Um, but I gotta be honest with myself. It's like day one of jumping, you know, like I haven't jumped. So here we go, you know? And so I'm, I'm working on these things and can I get better at jumping? Can I become more mobile? Can I become faster? Can I still get stronger?

Can I still pursue strength? I can still get stronger at the level of strength that I'm at now. Maybe it won't be what people were used to seeing years ago. I don't have the passion or desire to lift in that particular way. Um, but I want to be able to move better, lift more weight, be able to move a little faster and to, uh, you know, not be as tight as a trash can. You know, I want to be able to have a little bit more movement i'm not obsessed with it like the movement stuff is not something i'm obsessed with and um i would just like to increase

my own mobility i have a great shirt idea for you it just came to mind and i thought of the mario sound uh do that just just go like this and then face that way and do that okay now that silhouette with your legs out like this air bell mushroom air and a mushroom air bell with your slingshot logo that should be the next slingshot shirt air bell slingshot logo and you with your silhouette like this shooting some fireballs i think that'd be a funny fucking shirt. Air Bell. God, I've always wanted to jump on one of those turtles. You jump on them just right and then you kick them. Yeah. But then if it hits a block and it comes firing back at you, you're like, oh, shit.

Yeah, we killed this one. There's a lot of fucking info in this. There's a lot of good info in this. Let's just talk real quick about the knees because I know your knees were banged up. Oh, yeah. Why do you think it's been different for you? Years ago, you pursued some running, and it was like, nope. And then you kind of got into a mindset where you just didn't think that you could really run at all.

Like, you didn't think running was for you. You're like, I'm big, and my knees hurt. So I'm just going to eliminate running from my world yeah it's it's two factor so i picked up some of ben patrick's stuff before he came here and i really did the biggest regressions of like the peterson step up i did some atg split squats but with no weight for a while i i did a lot of those like the step ups i think are a the, the, I'm not sure if it's the Peterson step or whatever, but it directly loads the knee when you go down. And for me, I had to start from a very low level. So I wasn't very high because when I'd go into that range, my knee was in pain, but I went into a range and I just

repped it out. Right. And then the next workout I was able to go higher and then higher. And I think that was one of the movements that like really strengthened my knee because now i'm using my knee to if you can pull up the peterson step up andrew that'd be i just want to mention quickly i think everyone should do step ups i literally think i mean unless you got some sort of injury that you you can't currently do them at the moment but yeah i think everyone should do some version of a step-up. I think it's an amazing movement. Yeah.

But when you look at it, the Peterson step-up and he also has like the Patrick step-up, these two movements are loading the knee directly on a step-up fashion. And you just go whatever, like you see him right here. He's on two plates and he has load on his back. Take the load off your back, go on one plate and work there. But his right knee is being loaded. That initially for me was very painful with no weight. And I was like, fuck, how am I going to progress this?

But by just doing higher reps and progressing it slowly over time, I'm able to do it from like whatever height I want with weight in my hand, right? That, doing the ATG split squat slowly, that helps strengthen my knee. But I think not just that, but the second reason why I'm able to run now without knee pain is because my feet are stronger. And in that also along with that in my gait is better. So because my feet are much stronger, I'm able to comfortably strike the ground without pain. And since my feet are stronger, all those forces are being transferred through my body in a much better fashion than it would have been in the past. In the past, when I think about the way I walked and the way I had

flat feet, quote unquote, even though we know that's just foot weakness. In the past, that was a factor along with weak knees. So I think those two things put together are why now I know that, number one, I can do sprints well, but I can become a pretty proficient runner for my goals. Those two things make a big difference. Yeah, Ben Patrick did such a good job of like breaking down, um, what it looks like to like do something like a dunk. And people might think,

well, I don't know, like how does that pertain to my sport? It's like, well, all sports need a good, powerful step. And if,

whether you're obsessed with jumping or whether you want to play tennis or whatever your sport is, you most likely you're going to need to like hit the brakes hard and if you watch remember some of his videos where he would like rewind the dunk and he would play it back and when he showed us drills in here when he would like he would like leap forward and you were like how like how was he able to leap so far just out of nowhere how is he able to do it so quickly then how is he able to leap so far just out of nowhere? How is he able to do it so quickly? And then how is he able to like, you know, rewind it back,

but he's just showing you the position of your knees. You kind of forget that your knees are going to go over your toes quite a bit. A lot of times when it comes to jumping, but it also might happen differently than what you think. But if you play back dunks and you play back a lot of athleticism that you may have seen, you're going to notice that the back knee. So on ATG split squat, it's really easy to get distracted by driving that front knee forward. And it's really easy to not pay that much attention to that back leg.

But for those of you that might be frustrated and you're trying the knees over toes and you're like, ah, the front leg's kind of hard. Don't forget that the back leg is, the knee is way over the toe on the back leg. And that is important. That just might, that might be the medication, the RX, the medicine that you need in your knee. You might not need to drive that front knee forward that much. It might not, you might not have to do that. I saw Austin Baumgarten doing some sets in here yesterday. And I was like,

you know what? Most people are going to look at that and be like, he doesn't have the range of motion to get the benefit from it. First of all, it's his range of motion. So that's a huge plus. He probably hasn't really worked on it a lot before, but secondly,

you can't deny the fact that that back leg is getting a lot of work. So Ben did a great job of kind of showing that these athletes, when they go to do a jump or when they're starting to sprint at high speeds or they're doing a cutback in football or these different movements, you're going to end up with these crazy like shin angles and your knees are going to end up over your toes quite a bit. Also, don't forget, you've been talking about the backwards sled and he's been talking about the backwards sled for a minute. That's another easy movement that you can do if you have a sled access. So simple and easy to do that you should just do it. Drive so much blood into the knees. But when you get good at that, you're going to notice your feet. If you do that before a lot of stuff, your knees feel like they have like a – your knees feel lubricated. They feel lubed up.

That's a big deal. And the last thing I was going to mention. Oh, okay. So when we were talking to Matt Wenning, obviously Matt had some disagreements about his – Ben's method. And he mentioned something. He's like, I've never met an athlete that had strong quads and i think knee issues or something like that he's never met anyone that had too strong a hamstring was his main thing too strong a hamstring so my hamstrings have always been pretty fucking strong which is why

i was a good sumo deadlifter my quads were also very big and strong too but i still had knee pain right so for me and i mean i dealt with oslaughter when I was younger. So that took me out of running for three years because my knees were in so much pain, but my quads were big and my hamstrings were big and I still had that knee pain. It was only diving into strengthening that range of the knee that now I don't have knee pain. So, you know, I think like if you try, if you have knee issues, don't just like dabble just look at Ben's program from Instagram and do some of those movements. You could have easily been like, well, weakness is not a problem for me. I lift all the time.

Yep. My legs are strong. They look huge. And they are. They're jacked. Yeah. Because a lot of people are like, oh, they look at his Instagram and they come come to the assumption that like Matt had the assumption that there's not posterior chain work. When you purchase this program.

Oh, yeah. Where it's like, what, 50 bucks or something, 40, 50 bucks a month. It's not crazy expensive, but it's very worth it. You'll see so much posterior chain work along with the knee stuff that that he's talked about and you see all over his Instagram. So I think that if you do have knee issues, fucking buy that program. That is something that's going to be worth your money, even if it's for one, two, or two or three months, because you'll just get an understanding of some of the movements that he does.

And then if you don't want to pay for it anymore, don't. But you'll at least actually have a full tool set that you can now fix yourself. Or fucking buy his book. I think his book's on Amazon. It's like ATG Principles. I think if you want to make a one-time purchase and you have knee issues, go to Amazon and buy Ben's ATG book.

It's not expensive. I think it's like 20 or 30 bucks. Like ATG for Life or something like that? ATG for Life. He has all those concepts in there and it's not expensive. These are things where like if you ask us for movements,

we'll give you movements. But if you go to the source, you'll have all the answers you want. There you go. When it comes to running, I'd also advise against being too much on your toes. I think sometimes people are too much on their toes just as much as they might be heel striking too much.

Sometimes you're on your toes so much that your calves just blow up and they're like full of blood and you're like, man, what's going on with my calves? I feel like I'm going to die. You know, it's, it's nice to be on your toes for sports. Like it's, you know, you're kind of supposed to be. And when it comes to like sprinting, there's no other way to sprint than to kind of get up on your toes, but you'll notice the impact forces of sprinting are so great that your foot is going to touch the ground as you are driving forward. It just happens. Your heel is probably going to tap the ground just a little bit. But when you're, when you're jogging, you don't want to be too much on your toes. I think being on your toes too much and having your shoes very cushioned and just not allowing your foot to act like a foot, you're not getting any toe splay and stuff, I think is the real culprit behind shin splints. So people ask me all the time about shin splints. I think that your foot can't freely dorsiflex and move around

the way it needs to in some of these shoes that have tons and tons of padding on them. So it sounds opposite, sounds counterintuitive, but if you can run in a pair of the Shama sandals, you're going to build up those ankles and those shins. You can also do exercises again from Ben Patrick. He has a lot of recommendations on how you can train the tibs. There's a lot of great stuff that Ben showed us on the Super Training Gym YouTube channel. You can kind of reference that, and that will give you a lot of great advice. But I think that sometimes people think these things are normal. They think, like, it's normal for me to have, like, I always get shin splints when I run, you know, they, they think it's like a normal

thing and it might be normal for them, but unfortunately, um, or fortunately rather, it doesn't have to be normal for you. You can start to work some of that pain out of there. Another simple fix for it would be to get on the ground and to be on your knees and do some of the Kador stuff that he showed us or the, what is that position called? Seiza. Seiza. Seiza position. Like he didn't create it or whatever, right? But like the go-to guys talked to us about it.

Movement doc showed us a lot of stuff from there as well. You get down in that position, you're going to get those shins to stretch. And let's not forget about the importance of myofascial release. I bought a bunch of different stuff. Probably one of the better things that I bought recently for myofascial work. That thing is amazing from Neboso. Neuroball, neboso.com. That thing's amazing, especially for smashing the feet. That will help with another problem that people talk about all the time, which is plantar fasciitis. So I think really working on the feet and really digging in on some of those spots. But one of the best things I bought recently is just a med ball.

I got it off Amazon and it's one of the balls that's in the gym. It's hard and I roll my butt out on there. I roll my hip out on there. there. I roll my hip out on there. Um, but if you find something, the Nibosu ball will be really nice or a lacrosse ball, a baseball, any of those types of things would be great on your shin. You're going to be so pissed. It's going to not feel great, but it will help free up a lot of stuff in, in your, uh, in your leg. You can even just, when you put your socks on each day, you can just kind of stretch your feet down to try to get, yeah, that's the exact ball that I bought right there.

That sucker. Man, that thing destroys my hips. Yeah, how did it work for you yesterday? Did it help open up stuff to where you can move a little better? Yeah, so I was doing stuff that Robbie robbie ellis was showing me so the movement doc and there's there's just a couple things where like there's like um i think the human garage crew were calling it like oh there's a little glitch there like there's things like oh that was a little glitch right and seaman's got a name for it yeah and then a little niggle oh that's what

you can say it it is a dictionary defined word you should be careful when you say it. It is a dictionary defined word. You should be careful when you say it, but you can say it. I can say it. Um, but anyway, uh, so I was, we were using the, um,

what are those like tether ball looking things? Oh yeah. Golly. That's good enough. Tether ball. There you go. And I was, so I rolled out on the one side and it did give me a little bit more access,

um, to do. I know I'm being very vague cause I don't know the fucking terms and it's just too a little bit more access um to do i know i'm being very vague because i don't know the fucking terms and it's just too hard to explain over audio you rubbed it on your butt and you rubbed it on your hip and then you were able to do the 90 90 stretches a little bit yeah yeah and so the thing about it when i find it on my hip i can actually track it almost all the way around to my butt like there's just like a like one strip there that's just like is it ever gonna not be bruised that was actually in sema's nose it was okay i'm glad it was just his nose i thought

because it had like the wraparound feature so i'm thinking felt really warm yeah yeah and then like on one spot for some reason like it's like it's like pretty long and then it goes like this on one spot so like i don't know what that means. Like bigger. Yeah, yeah. Kind of like a mushroom almost. Wow. Like a mushroom tip.

Yeah, exactly. I think that's happened to just about everybody in Japan. It's a rite of passage. And when it happens, just smile and take it. He's like, this is jujitsu. Really? You're just slapping my face with your dong. What the fuck? Here's your first lesson of jujitsu. Really? You're just slapping my face with your dung. What the fuck?

First lesson of jujitsu. No thanks. What is this supposed to teach us? Just Weinstein it. What I wanted to mention though was, dude, this is, I fucking love this because you mentioned the shins, right? I haven't even thought about shin splints because I haven't had that issue. Why though? Because we spent the time strengthening the shins, right? I haven't even thought about shin splints because I haven't had that issue. Why, though?

Because we spent the time strengthening the shins when Ben came in. We have strong tibs. We have fucking strong motherfucking tibs. And then when Kador came in, I mean, I know you have, too. We've been spending more time in these positions that lengthen the tibialis, right? I sit in that every day for like 30 minutes, 40 minutes when I'm working. Dallas, right? I sit in that every day for like 30 minutes, 40 minutes when I'm working. And

I can't even remotely think of a time in any of these runs that shin splints even peaked its head out. I used to get them so bad that my feet would fall asleep. Shin splints? Yeah, my feet would go numb from shin splints. Fucking crazy. That's probably just for me being like, I used to always run on my

toes a lot. And I didn't even really, I don't know. I never even really thought about it. No one ever told me. But I just find it so cool how all of these things that we're talking about, all these things that we're doing are adding together to allow us to pick up new things and not have the pains that most people end up feeling. We're sitting behind every podcast. Andrew has them at his feet. Mark has the mat at his feet.

And same here. We have the NeuroBall and then the Noboso pad because we're working on our feet every single day. So I haven't dealt with any type of plantar fasciitis because these things that we're talking about are literally daily habits that we always do. We've baked them into our day. So if you can figure out a way to get a Neboso ball by your feet when you're at work, get yourself one of the mats, sit in SESA for a little bit. These turn them into habits. A lot of the problems that other people talk about, you won't have to deal with. Achilles tendon is another big one. Again, myofascial release, you know, trying to get underneath that heel, the, those kinds of like heel cords. Again, we always reference Kelly Sturette. Kelly Sturette has like courses on Achilles issues.

He's got a lot of information on the internet a lot of information on his instagram you can check out the supple leopard that's a great book a great resource there's just so much information out there where you can um really deflect and really kind of help yourself with a lot of these issues but i'm digging in on the nobosu ball with the one of the advantages is one of the advantages of this ball this neuro ball is that you can pull it apart it has a little tiny ball inside of it which is nice because then you can dig into some areas that maybe otherwise you wouldn't be able to get to but when you take the ball and you put it in in two different parts you have these kind of spheres that you can stand on.

And you can really dig in on whatever the real problem areas are for your feet. And again, if you have an Achilles issue, you want to probably work all around the heel. So these are just like, there's a bunch of stuff you can do. The last little chunk I want to mention is that hurts people often is the lower back. A lot of people's lower back just lights up when they run. And this is where I would like for people to try to tuck their hips under them a little bit and to think about really trying to flatten out that spine a bit. I guess one of the best ways to kind of envision it is that you are trying just to stack your hips

under your shoulders and it might feel weird like if you're somebody that your butt is kind of tilted back most of the time when you go to do that you're going to feel like you just kind of like flattened out like you're making yourself shorter. And it's really weird, but you can practice by getting up against a wall or you can lay down on the ground and have your feet flat and your knees are up, but your feet are flat on the ground, and you can press your lower back into the ground. Or you can do it on like a bench press with your feet on the bench press. Press your lower back into that bench press, and that's something you can work on really easy. You can do it standing and just lean up against the wall and push your lower back in and once your lower back is pushed

up against the wall then you want to try to figure out how to get your shoulders back and it starts to get tricky but you want to keep trying to fix it and you should be able to kind of segment your back to a point where you're relatively flat but But while you're running, just tuck those hips kind of under you a little bit and you're going to notice that your legs, it's actually easier for your feet and your legs to be a little bit more ahead of you when you're like that. And your turnover will feel different

just by having the hips tucked underneath you just a pinch. And a cool thing, there's also, I got this from Kelly Strutt when I read The Supple Leopard years ago. When he talks about bracing, he talks about trying to imagine that you want your ribcage above your pelvis. And you almost want it aligned so that they seem like two bowls that are pouring into each other.

If you open up, if your ribcage, this shit comes here, right? It's like an open system. If it's here, you're too crouched. But if it's here in this neutral position, ribcage and pelvis are two bowls pouring right into each other. So that's another good way to think about it. If that's what you're talking about, right? Yeah, absolutely. If you tuck your hips under you even just slightly and it feels like a stretch for your lower back, that's an indication that you're probably kind of overextended throughout the day.

That's where I'm at. I got to keep working on it. And while we're on the podcast here, I'm kind of thinking about it. I'm like, okay, just tuck that just a pinch. It's just a small change. So while you're running, you might notice that you can pull off tremendous amounts of tension in that low back because it's slightly overextended. And then with every movement that you're doing every time

that hip kicks back that one side is getting overextended even just a little bit more so something to be careful of something be cautious of and you want to take us on out of here buddy sure thing and then so real quick like that's actually what's been like because people ask me go to the discord by the way discord but like people have been asking, like, well, how's your back? Like, what's going on? Like, it's supposed to be hurting, but you're running. If I understood my back pain a little bit more, I could probably explain why it doesn't hurt when running. But the only thing I could think of is like when we went out and ran with Graham barefoot, like I was just like very soft on my feet. So it's like I'm not crashing. We sprinted that day. Yeah, we sprinted that day. And then I've also done long distance with Mark. So it's like I can do both. I don't know exactly what's going on other than I'm just like I'm slightly braced and I'm feeling comfortable. And I'm not, again, like I'm not crashing down. And you can run better than both of us.

I don't know about that, sir. He's like kind of built for it. I think this is a, I think honestly like running may be one of the things that gets you out of pain because if now you're able to go through long locomotion for a while and your back isn't in pain, but everything else hurts. Think about how much more movement that you're going to be able to get over time. Yeah, absolutely. It was like the first time where it wasn't my, my back pain didn't limit what was going on. It was actually like knee pain where I was like, Oh, I didn't even know I had knee pain. But it could be.

I mean, I know for a fact because, again, bringing back movement, Doc, he's well, Mark's actually been telling me to do this for the longest time about my back, like flattening it out. You know, again, explain everything you just explained right now with the run. But like it just wasn't clicking. And then when Robbie came in, he just had a couple of different techniques and the verbiage was a little bit different i was like oh okay combining that with some breathing it's like really really helping like tremendously helping so i think getting my lower back to go from this to just this has been making like the biggest difference so far like like overnight and so i think doing that with running is absolutely helping so like all that shit again from goda to david weck all of

it kind of taking pieces here and there and all of it coming in together at the same time it's fucking it's that's you know again i don't have one answer but like that is the answer is like putting all this shit together that fits my body and makes it work out a lot better. So, yeah, but anyway, all right, cool.

Let's get out of here. Uh, power project. Dot live for everything. Uh, you know, links to sponsors, uh,

links to buy this shirt, uh, that mug that's in front of in SEMA. Everything is available there and, make sure you guys go check it out and let us know what you guys think about the new website. Uh, please,

uh, like today's video and make sure you guys drop a comment down below. Let us know where you guys are at in your running journey. And hit that like button before you guys head out. And please follow the podcast at MBPowerProject on Instagram, TikTok, and Twitter. My Instagram, TikTok, and Twitter is at IamAndrewZNC. Where are you at? I'm going to mention this on another podcast, but if you guys grab the devil pussy mug, we want to see what you're drinking out of it.

And if anybody asks you, what, what, what is that mug? What's it's like, well, if you have an evil cat, you don't want it to trap you within your own home.

Cats can be evil. This can be a very PG mug. It doesn't need to be X rated, but if you want it to, it can. I haven't seen my ending on Instagram and YouTube. I haven't seen my yin yang on TikTok and Twitter, Mark.

Just ask him to sniff it. Like, you gotta sniff this mug you gotta smell it yeah be like well what's in it coffee like i don't know man you gotta find out try it out i don't know we're disgusting yeah i'm sorry it's okay all right well i said i was gonna give you guys a tip oh so i'm gonna give you guys give you guys another tip on our way out the door here and this is a real simple one uh if you want to eat whatever you want in a given day i want to strongly suggest and strongly recommend that you eat about 40 or 50 grams of lean protein before you go and do that so if you want to do that for the day and you want to eat a big ass burrito or do something that's slightly off plan, eat some lean beef.

Get yourself some Piedmontese. Have a bavette steak. And then go have at it with that fucking giant burrito. And hopefully when you eat that giant burrito or you eat that pint of Ben and Jerry's, hopefully that's it. And you get to reset and restart for the next day. I'm at Mark Smelly Bell. Strength is never weakness.y bell strength is never weakness weakness never strength catch you guys later bye hope you enjoyed smelly's big tip