Mark Bell's Power Project - MBPP EP. 730 - How to Get Better at Running Without Losing Muscle and Strength

Episode Date: May 11, 2022

Mark Bell has been taking his running much more serious as of late and we've been receiving a lot of questions regarding him NOT losing muscle despite doing a lot more cardio than before. This is how he has been able to maintain muscle while improving his running. 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://thecoldplunge.com/ Code POWERPROJECT to save $150!! ➢Enlarging Pumps (This really does work): https://bit.ly/powerproject1 ➢https://www.vivobarefoot.com/us/powerproject Code POWERPROJECT 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://verticaldiet.com/ Use code POWERPROJECT for 20% off your first 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

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You're going to feel good. And your feet are going to get stronger. You guys got to head over to Vivo barefoot.com and at checkout, enter promo code power project to save 20% off your entire order. Again, Vivo barefoot.com promo code power project, 20% off your entire order again vivo barefoot.com promo code power project 20 off links to them down in the description as well as the podcast show notes yeah like my son he does this thing where he goes ah like fuck all right he'll do a bunch of stuff that you're gonna be like man that's annoying

and then like you're just gonna be like oh my god he gets that from me oh yeah you're going to be like, man, that's annoying. And then like, you're just going to be like, oh my God, he gets that from me. You're like, fuck some weird noise or something. You'll be like, God damn. That's it. And then you're like, oh shit. I remember, uh, I was always like, Jake kind of drags his feet when he's, you know, walking and, uh, Quinn comes out of her room one day. She goes, oh my God god i thought you were jake

he's like jake sounds the same way dragging his feet down the hallway i was like what the i was like this is some bullshit you drag your feet when you walk were you used to i don't yeah you were fat yeah i was waddling a lot of walking yo do you walk um nowadays did you used to when you used to walk at 3 30 were your feet pointed outwards or were they pointed forwards i'm just curious because like now when you're walking your feet are pointed forwards but yeah i was uh pretty aware of that stuff uh for louis simmons uh pointed out years ago he you know louis just had a weird way of wording stuff so he's just like you just listen to what he said he's like if you're walking with your feet pointed out years ago he you know louis just had a weird way of wording stuff so he's just like you just listen to what he said he's like if you're walking with your feet pointed out you

got weak hamstrings i'm like i don't want weak hamstrings go louis i walk with the sled i'm gonna walk with my feet straight so i uh even though i wanted to waddle that way with my feet pointed out a lot i didn't so you mindfully adjusted each step so that your toes were pointing forward? Yeah. That's a good thing a lot of people would do. Now, is that a natural way for you to walk now? It is a pretty natural way for me to walk. But I do have to consciously screw my hip in a little bit where my cue is to kind of go heel out.

So it's not heel out so much that I'm pigeon-toed, but it's heel out to the point where my feet are straight. I just think guys in general, if you look at guys standing around, we tend to really let that – our resting position a lot of times is just to let the foot point out. I don't think it's necessarily problematic, but I do think that maybe resting in specific positions really, really often and shifting from one hip to the other and putting stress in certain areas might be an issue over time. Makes a lot of sense.

It's something to be kind of conscious of. And then now that I've been running, you know, I think it's also good to be kind of in contact and in communication with your full body alignment as much as you can. Yeah. in contact and in communication with your full body alignment as much as you can. Yeah. And on that note, today, guys, because we've been getting actually quite a few questions on Discord and in general on YouTube because you've been doing a lot of running. You're posting about it. People can see you sweating and shit on social media.

I like the titties bouncing. Titties be bouncing up and down and up and down and up and down rhythmically. Each step looks real nice. But people have been wondering how you've been getting into it and how you've been transitioning. As far as running is concerned, I've been seeing a lot of individuals like Sam Okunola, who actually recently did a show. He prepped for a bodybuilding show, still doing running. Yeah, he's still jacked, hasn't been losing any muscle, and he's been running miles per day. Obviously, we had Nick Bear on,

but a lot of people are starting to get back into running. And I think for a while, a lot of people avoided, especially within this side of fitness, the muscle side of fitness, people have been avoiding running because people are like, who's running going to lose muscle? It's not the case. I think that you can run and you should be fine. You shouldn't really

lose a lot of muscle. In fact, if you listen to Andy Galpin, when he was on Andrew Huberman's show, he talked about how he thinks that cardio can be a vehicle for some people to get even bigger. What did he say? I didn't get to listen to it. I think for yourself, if you were just to eat like you would be bigger and more jacked than ever

probably because of your jujitsu right like it's like a storage area for all the carbohydrates and it's not going to necessarily show up around your waist until you go way overboard but yeah later on in that episode uh andy galpin talked about some cardio type of training being, again, like a nutrient partitioner. So something that can help you put energy into your muscles rather than storing it away as fat when you are a person that is very active and you're utilizing different energy systems. Absolutely. No, that makes a lot of sense. systems. Absolutely. No, that, that makes a lot of sense. Um, and, and one thing I'm going to add onto that too, is if you're, if you want to get into running, be careful not to do it too quickly. I mean, one of the mistakes that I'm, one of the reasons why I avoided running a while ago was

because every time I'd start running, I'd go a little bit too far. Number one, actually my, my, the shoes I was wearing was kind of shit but my knees would always start to hurt and i was like oh running makes my knees hurt but the thing is is like we should be able to jog and run without pain so that means that there is a dysfunction coming from somewhere and oddly enough as i've been working on the stuff with the feet when i run now my knees don't hurt yeah it makes it makes a big difference, you know, doing some stuff for the tibs and doing some stuff for your feet. Before I did my run today, I did a couple sets of the tib bar.

I probably did, I don't know, about three sets, and I did three sets of some calf work beforehand just to go before the run just to get like a little warm-up. And if I don't have access to those things for the day, I usually just wiggle my ankles around before I put them in my shoes. I don't know, three minutes a side or something. That's not too much to ask. And then when I'm putting on my toe socks, I will, you know,

stick my hand into my, what do they call it, glove, hand, glove? Toe, finger. Hand, yeah. I'll finger my toes. There you go. And I get the toes to wiggle around and spread a little bit and then i just put my socks on so it's like a little mini activity for the feet before i go and put my uh my socks and my feet into my shoes before i go run all right

so question one because i think uh people are like why the fuck you guys even talking about running you should be talking about building muscle. But I think the first question people would ask is like if you wanted to start doing some running or yogging, right, so a little bit slower, would that impact muscle growth? Would that impact you being able to put on muscle over time? What do you think about that? I got some thoughts on that. What do you think? I think that everything has an impact at first. Everything has an impact at first. Everything has an impact at first.

At first, there's always like, if you just figured out that you're drinking too much water and you started to drink less, you might feel worse. If you found out that you're drinking way too little water and you drink more, there's a possibility, even though it should be helpful, that you might feel worse. There's always a possibility that there's going to be people that try the carnivore diet and three days later they have diarrhea. It doesn't mean the carnivore diet's a shitty diet, but it does mean that it's a change. So anytime there's change, you start to lose a little bit of weight, you might lose some strength. And if you poured out a lot of energy in the morning and you went for a morning run, when you go to the gym later on in the day, you might feel like shit. Also, people tend to mix in a lot of stuff at one time. So they're like, okay, and Seema said fasting.

Mark said running. Like, I got that down. Now Andrew said he only eats like twice a day too, so I'm going to do that. I'm supposed to not eat any carbs. I got it. Yeah, I'm not supposed to eat carbs. Let me see if I got this right. I'm not supposed to eat carbs.

I got to drag the sled. Yeah. Oh, I can't forget about my journaling. Or my ATG. It's supposed to go supposed to eat carbs. Let me see if I got this right. I'm not supposed to eat carbs. I got to drag the sled. Yeah. Oh, I can't forget about my journaling. Or my ATG. You're supposed to go out to my meditation. My meditation. My cold punch. Andrew has a cold punch.

I got to get on that cold punch too. I've been scared of that. So now they have this fucking list that they're looking at. And they incorporate everything at once. And of course, that's going to really be very, very difficult to do. And when am I going to do a mushroom trip? Fuck. Right?

While you're running. That actually works really good. But then you might be lost. You might get really scared of bears, too. Oh, shit. Yeah. That's dangerous. That's a good thing.

Did you really get lost for like eight hours? Oh, yeah. We were starting to get a little compromising. Oh, fuck. That's terrifying. We knew our way back, at least. Like, the whole time, we kind of knew which way to go back, but we didn't know how to go, like, forward anymore. And we were like, oh, let's see if this, like, road is up.

And then we're like, the road's going to be covered in snow, too. Everything's covered in snow. I felt super sorry for Graham, too, because he was wearing Vibrams. Yeah, his feet got cold and wet. I had, like, legit, like, hiking boots on, so I was pretty good. But then after a while, because we started stepping in these big fucking trenches, some snow was getting into my foot too. And it was just...

You know, there's nothing more demoralizing than having to walk back. Yeah. You know what I mean? Like, hey guys, we've been walking for five hours. Like, let's head back and it's like there's no fast way to track that back and there's nothing out there i saw two i saw two birds that's all i saw god damn that's wild but 100 product placement ryan was wearing the magna fgs from vivo this wasn't even planned yeah and i have those hiking boots they're the green ones

um but they have some really good hiking boots if you're looking for minimal hiking boots that are like fucking solid. Second hardest thing I've ever done in my life, by the way. That hike? Yeah. Wow. Really? That says a lot. The 100,000 steps is still the hardest thing I've ever done.

Which sounds weird. But that was really challenging. Yeah. Some weird way. I don't know why. Wow. Just the longevity of the whole thing. Well, you guys had snow up to your knees and shit at a certain point, right?

Yeah. It was weird. That's fucking wild. You got to be weird. Anyway, back to this whole the whole thing. Well, you guys had snow up to your knees and shit at a certain point, right? Yeah, it was weird. That's fucking wild. You got to be weird. Anyway, back to this whole fucking running thing. So running will have a negative impact on you at first because I think that the influence of anything has a little bit of a negative impact. You start to lift weights and you're going to say, what in the fuck? I did that set of 21s.

I got all pumped up to do some biceps. And now you guys remember not being able to straighten out your arm? Yeah. Remember that shit? Having that weird dry feeling across the chest where you can't even move your arm. You're like, what the? Just feels like everything's going to snap. Yes.

First couple introductions to something new. You mentioned that with jujitsu. First couple weeks and months even was like, holy. It didn't make no sense. And you came in the gym and you tried to work out. And you just were like, what? Like, this sucks. Yeah. When I was doing professional wrestling, it was the same thing. Like my neck would be kind of compromised all the time and my strength was zero. But after I did it for a little while, I got used to it. So I don't think that running will have a negative

impact. I mean, you have to think about like where, where would your heart rate be when you're, when you're running, you know? be when you're running? So if you're running some hills and stuff, well, now we're talking about something a little different. And if you're trying to sprint, that's actually a different category. But if you're kind of in between a jog and in between a run from a normal person,

not from somebody who's already been practicing it a lot, that's already really good at it, you're definitely in a safe range where you're not gonna i don't believe that you'll compromise any muscle i don't think that should even really be a concern for most people absolutely not and especially if you're making sure to get enough adequate protein adequate calories sleep and sleep you're gonna be perfectly fine but what i'm gonna say is as you're getting yourself introduced to as you start running again you got to do what you did.

Do run walks. You know what I mean? Like this is an example of something you could do. Let's say that you got your Apple Watch or whatever device you have and you want to go for a mile. Don't run the mile. Okay? Do some light jogging for a little bit,

then walk. And do it while keeping your breath in control. Don't get yourself out of breath. Don't kill yourself doing this. Because what's going to happen is if you haven't been doing any type of running or jogging for a long time, you're going to feel, after your first session or two, you're going to feel some pain on the bottom of your foot. You're going to feel some pain in your Achilles. Your calves might feel real tight, right? So you want to give yourself, you want to ease yourself into this volume.

It's like if you went to the gym, you're not going to do fucking 20 sets of arms on day one. And I, when people start running, because it's such a normal movement, that's a place where more often than not, people bite off way more than they can chew. And they're like, Oh fuck, my knees hurt. My hips hurt. My back hurts. And then there's the, even the, the aspect of, uh uh the way you strike your foot on the ground right if you if you start doing some jogging or running and your heel striking each step heel to forefoot you might notice that you're going to be feeling some pain in certain places so i know people go back and forth and where to strike but i mean from what i've been looking up in terms of people looking at how individuals with good feet strike the ground, it should probably be midfoot to forefoot.

It shouldn't be – you shouldn't be using your heel that often when you're running. What do you think about that? If you can't do it barefoot, then it's not natural, right? Like if – so take that for whatever it's worth. Like if you're going to run barefoot, then you are going to run quite differently then you are going to run quite differently you're going to mainly be on your toes um however like it doesn't make sense to try to run around everywhere barefoot oh no no no no you know the blacktop and the concrete and concrete itself isn't a natural thing rocks and bottles and like all this shit you know you gotta you know you gotta really be

careful and uh protecting your feet is super important for somebody that's going to start to take more steps or for somebody that's going to start to run. When it comes to jogging, I don't think that people are aware of this fact, but jogging is made up. Jogging is as made up as a bicep curl with an easy curl bar or as made up as a tricep pushdown. It was invented and created by one of the co-founders of Nike. You can look all this up. This is information that's been out there for a long time. So jogging is a particular technique. And I don't think people understand that or realize that because people are like, hey, you know what, you dumb ass, when you're jogging, your technique's wrong because you're heel striking. And it's like, oh, really? Well, that's actually impossible

because running is an activity that was made up and it involves heel striking and rolling on your foot but i mean why did they create that that way they created it because they created a nice shoe that's comfortable for that and much like any other company my company anybody else's company i believe it was done with good intentions i believe it was done like hey let's get people to move let's get people to exercise what's one of the toughest things with people running is like it hurts their feet it hurts their lower

back it hurts their knees well let's give them a good cushion to run on so I don't think it was just a profit thing I don't think the guy was like let's make tons of money and let's do this whole thing this way but I think I think maybe over time it turned to that. Cause they're like,

fuck, we can sell a lot of shoes this way. So jogging is in its own separate category. I also, I also put, I personally put sprinting in a different category too. Sprinting is like a, just a different animal.

I would like for everybody to be able to possess the ability to do some form of sprint. But it's just a, it's just a tougher thing to get people into. Like if we can get people to jog and we can get people to run a little bit, that would be amazing. The sprinting part of it, that's a tougher one to figure out. But, man, you know what? If you're sprinting at 60 years old,

that's a really good sign that your body's functioning really well. And all of this stuff though, it's a progression. Like let's think about what most people are going to have to progress to from step zero to step one. It's going to be probably the strength of your feet. Because as you were saying,

like if you're wearing like padded shoes everywhere and you go and you try to run in some vivos or some fucking vibrams, right? Number one, if you tried to do it like you typically would when you're heel striking, you'd feel a lot of pain. Like that's why – I mean they looked at the Hadza and a lot of these other tribes. I think it's the Kalahari tribe or whatever. And these are modern-day hunter-gatherers and they looked at how they ran and how they're hunting. It's all midfoot forefoot. You know, even if they're wearing sandals, it's all midfoot forefoot. They never really heel strike anything. Right. So I'm not saying that people, if you do that, you shouldn't, but I would suggest that you try to strengthen

your feet so that you have the capacity to probably go on your midfoot or your forefoot. A hundred percent. You know, get out of your shoes more often if you can. Fuck, man. Maybe even take a yoga class because that's an hour where you're not in a shoe and you're on a mat. Maybe do some jujitsu. Again, that's another opportunity. I think a lot of people that do jujitsu, they're like, man, my knees and elbows and my feet are really – and fingers, right?

Initially, yeah. Yeah, you're like, woo! All that shit's like really – because it's getting worked in some ways that maybe it just never has. So anytime you have an opportunity to take your shoes and socks off, I think you should do so. Walking outside in the morning is something I do every morning, and I just walk in the grass, and I walk around for – I don't walk around very long, probably out there for like three minutes, but I do it, you know, I should probably be out there a little longer, but, um, any opportunity you can have. And even just more on a side note, if you're like, fuck all this, man, these guys are giving me way too much shit to add to my life. Yeah. Try to find some sort of time where you can get barefoot and, you know, go on a beach or just, again,

just be mindful of it. Can I take, in this situation, is it okay for me to take my shoes and socks off? And if it is, you're training your feet while you're like walking on the beach with your girl or something, you know? So it's, I know we're ridiculous. I know that we like to exercise all day. So I always try to keep that in mind. But it is one more thing that can be helpful to you. And you can also just occasionally go to a field. And just that could be your training for the day. Fuck the gym for a day.

Like, just don't go. It's okay. You're not going to die. Go to a field and take your shoes and socks off. And maybe just walk the field. Just walk back and forth. Maybe a little bit of a jog. But back to the topic of like how do you fucking get started in the first place?

You brought it up already. A walk run or a walk jog is your best. Let's use the word jog. A walk jog. Go really fucking slow. I shot a video a couple days ago. I said slow and low. Stay low and move super slow. I shot a video a couple days ago. I said, slow and low. Stay low

and move super slow. I would say, I would take it as far as to say, like if you're new to running, run as if your back hurts. Like, be fucking protected. You know how you move

when you really slip something in your back and you're like, you kind of brace everything. Yeah. Yeah, yeah. There you go. Yeah, you you're like, you kind of brace everything. Yeah. Yeah, yeah. There you go. Yeah, you got the perfect.

You look just like me. I was channeling you. Yeah, you nailed it. Yeah, like move like you already kind of got hurt. Super bouncy, like soft. Yeah. You have good shocks. And over time, then you want to really try to loosen your body up and make sure your

head's kind of neutral. And you want to do the three things that Zach Bitter shared with me that I think are really important, which is lean forward, drive your knees up and drive your elbows back. That's really simple. Lean forward, drive the knees forward, drive the elbow back. People get really obsessed with their stride and they get really concerned about, in my anytime i thought like oh let's open up my you know i'm gonna open up my stride i've gotten hurt every time it's led to just pure disappointment on my end and it's probably you know for other reasons but um don't really worry about that too much in fact i would say just keep the stride keep it short keep it sweet and you

want to be able to live to be able to run another day and one thing of all of this is like you're saying number one run like you hurt yourself but number two be kind to yourself through this process because even for me when I started getting into running and I'm like god dang uh this capacity I used to have this capacity when I played sports and now it's like I feel old right so I had to be to be kind enough to myself to be like, okay, this is going to be something that I'm not going to get used to in just a few weeks. Just like when I started jujitsu and it took me a while to be able to get good, it's going to take me a while to get good at this since it's been a long time since I've practiced. So understand that just after a few weeks, you're not going to be, unless this is something

you've done often, you're not going to feel great, but there will be progress there. So give yourself literal months, give yourself slow progress, stay out of pain. When you're running, try to keep a pace where like, don't, don't push yourself too hard. You know what I mean? Try to keep a pace where you can like, maybe you can have a conversation with someone and your breathing is under control. Don't go to a place where like you don't have control of that because you want to slowly inch yourself forward to be able to do this for miles and so you'll be able to have a bigger capacity but if you rush yourself too fast there's a good chance you could injure yourself and then you're going to be one of those people that's like you know running's not for me it's just going to hurt my knees blah blah

blah your body needs time to adapt to what you're doing. What's the programming? Because like if we're doing like progressive overload in the gym, even though I'm pretty terrible at keeping track of that sort of thing, but I know it's like, okay, this week I did, you know, a plate. Next week I'll do a plate and a 10, you know, so on and so forth. So with run, walking, jogging or whatever, is there anything that you can point to and be like, okay, so this week you did, I don't know, like Mark, you talked about running to the next pole or whatever.

What's another good way to kind of keep track of that sort of thing so that way you know you're improving? Yeah, this drives people nuts, but I like to keep things really simple. I don't look at anything. I have a Garmin watch. I have an Apple watch. I have a bunch of stuff to track all this stuff, and I don't track things really simple. I don't look at anything. I have a Garmin watch. I have an Apple watch. I have a bunch of stuff to track all this stuff, and I don't track any of it. I just don't care.

How do I know I'm getting better? Because I can breathe better when I'm running. So for me, it's like just give yourself a little extra shove. I do think you might want to keep in mind that I've been doing a lot of stuff with my body for a really long time. And so I might have a little bit more like physical awareness of how I feel than maybe the next person. But yeah, just the main thing for me was like, I was walking one day and I felt good enough. And I was like, I feel light enough and good enough. I think I can run a little bit. I started to jog very slowly. And then I picked up the pace a little bit and I was like,

you know what? I think I can do, rather than just like jogging and walking, I think I can like run walk. And so I was like, let me run to this spot. And then I would continue onward for this like path that was like three miles or so. And I remember thinking to myself after the second or third time that I did it, I was like, wow, this is like – it's kind of fun. It's kind of a nice challenge. The running was like fast enough to where it felt pretty good. And it also felt – the whole thing felt challenging enough to be like worthwhile. Like because just jogging can sometimes be a little bit boring and i'll get to that in a minute but uh it felt good and i remember thinking to myself

like i'll never i'll probably never buy i'll probably never even bother to run the whole thing who cares like i'm not going to run three four miles but it's nice that i just have this capacity now this feels really good and so uh i don't know one day i was just like let me see if i can run this and then it kind of turned into i was like let me time it let me just kind of see like how long does this thing take uh and it took like 45 minutes again i don't really know about how far i'm not really sure it's over three miles but certainly not anything it should take anyone 45 minutes but uh so then i timed it a bunch a bunch times, and I've gotten it down to like, I think I can run it under 30 minutes now. But I don't obsess over it.

I don't care. I did all that. I did that stuff in the gym, and I obsessed over those numbers. And a quote from Sal from Mind Pump where he said, the man that loves to walk is going to walk further than the man that loves a destination. And I think that that's a good frame of mind for me to stay in on almost everything that I do in my life. Because I know that I know how to do well at stuff. I know that I can figure it out. I just like to do it. That part feels good. And the journey, I just enjoy.

I really enjoy the process of the whole thing. But exactly that, that's what we talk about with so many things when it comes to with, you know, body transformation goals. The things that we tend to focus on are the habits needed to reach the goal and not the destination. Same thing with trying to become somebody who runs well. Well, you focus on the habit of just trying to do it consistently. Andrew, you mentioned like what does the programming look like?

Figure out what works for you. If you're someone who's like, okay, you know what? I can tell myself that I can try to improve at this two times a week. You do it for two times a week and you just prove, you just try to progress yourself slowly on weeks where you're feeling kind of beat, still go do it, but be a little bit easier on yourself.

You're feeling good. Push yourself a little bit more for that distance that you were going. I wouldn't set a timeline on like, I want to be depending on who you are, but I'm personally not setting a timeline for like, I'm going to be able to do a mile and under this, or I want to do two or three miles and under this. I'm not doing that. I'm just paying attention to, does my breathing feel good?

Does my ability to be able to do this feel better over time? Or today, am I feeling kind of beat up and tired? Okay, I'm still going to do it, but I'm just going to work with what I've got now. And as I get the habit of it, I will get better and better and better at it over time. And this is something that if you do jujitsu, you kind of have to do because jujitsu is something where it's like you're not going to get good at that fast. It's a totally different type of thing. But the main thing is just I'm just going to go into the gym. You'll get good at running really fast on the other hand.

You will. Yeah, very fast, very quickly. You'll get good at running. It's the other hand. You will. Yeah, very fast, very quickly you'll get good at running. It's a human thing. Yeah, it is. Yeah, jujitsu is not. But it's just the habit of going to the gym and training jujitsu will get you good at jujitsu. Same thing here. Just build the habit.

Then it will become something that you're now looking forward to because you kind of enjoy the feeling of being out there and running. It's so stupid how good it makes you feel too to be good at anything yeah practice it you're good at it and it somehow gives you like tons of self-confidence it makes you feel great so that's why we're so obsessed that's why we're talking about all this shit all the time because we know the spark that it can light in a lot of people. And we hope that you find that thing. And I think that for everybody listening who's like, fuck running. I'm never going to really mess with it. Maybe your first introduction to it is to try a little low and slow running on a treadmill or to mess with it on an elliptical.

An elliptical is kind of running. It's like halfway there. on an elliptical. An elliptical is kind of running. It's like halfway there. If you're a heavier person, if you're over 300 pounds, I don't want to discourage you to run, but I would encourage you to walk and I would encourage you to maybe work on dropping body weight because that amount of body weight and running of any kind, unfortunately, just doesn't mix really well. So I would like for people that are real big just to try to weight it out a bit. One thing that you can do that can be really effective is you can do something like push a prowler or push like the tank type thing that we have at the gym here. Because you can actually kind of run with those because you

can put some weight on them you put a little bit of your own body weight on there and because you have a resistance you're going slow and also for the big boys out there you can run a hill you can get away with like but again i you gotta go you gotta go really fucking slow i can't i can't like encourage you enough to just go way slower than you ever thought you could even move. Pat Rodger, family, how's it going? We talk about sleep all the time on this podcast. That's why we were partnered with Eight Sleep Mattresses. Now, this mattress is the Tesla of sleep. It's the Tesla of beds. Its technology tracks your heart rate, your heart rate variability. It changes its own temperature based off the way you sleep so that you get better sleep every

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off your pod pro cover or your pod pro cover and mattress combo links to them down in the description as well as the podcast show notes let's get back to the podcast is there any benefit or is there any like uh shortcuts i guess i'll say to adding resistance to it whether it be a weighted vest some uh some cankle weights or you know a sled or something when it comes to somebody trying to get into jogging i say stay the fuck away from ankle weights when you're doing that shit yeah and i was thinking i was thinking of just stuff that can attach to you but yeah somebody trying to get into jogging. I say stay the fuck away from ankle weights when you're doing that shit. Yeah. I was thinking of just stuff that can attach to you,

but yeah. For walking, weighted vest with walking, if you're heavier, that's a great idea. A weighted vest for walking is actually a great place to start if you're trying to run and you're a heavier person

and you're trying to lose the weight to get used to it because it'd be really nice if you have a little bit more strength with your body weight as you're trying to lose the weight to get used to it because it'd be really nice if you had if you had you know you have a little bit more strength with your with your body weight as you're losing that weight you're keeping that strength of having that uh additional weight on you because you have a weight vest on i think people overdo the weight vest stuff too i don't think you need that much weight i think anything over like 10 pounds is actually pretty good if you're trying to like i don't know if you're trying to be a savage or something

like that, you can maybe try 10% of your body weight or something. But I just think that's a lot. When it comes to running though, I would advise against two things when you first start running. Don't run downhill. Do not run downhill. Do not run downhill. And also- Do not run downhill. Do not run downhill. And also – Do not run downhill.

Yeah, do not run with any sort of weight on you. You can – it's hard to tell people certain things because then they're going to go and like blow it up and do it different. But like you can kind of run with a sled. But I don't think that you should sprint with a sled you can because the sled's nice because it's going to slow you down again if you're pushing something like a vehicle or you're pushing the tank or a prowler that's something that you can you can kind of run i just don't want anybody to sprint with anything uh until you're somebody that has practiced running for a little while.

The last thing I want to share on this particular note of getting hurt is it's important for people to understand you can get hurt doing anything. You can get hurt doing fucking anything. You can be like, oh man, Jefferson curl, that looks dope. And you could try it and you could be like oh my god i cannot believe i fucking something weird happened i've had a bunch of this stuff happen like the first time we had the tank i was so excited and i started doing laps back and forth and i'm like not even thinking and because i always love the sled stuff and i'm like i'm gonna dig in on it a little bit

i didn't even go that hard yet it's like pop something right in like my my not achilles but like my calf i was like what in the fuck was that and i'm just like hobbling around the gym and i was like are you okay i'm like i'm fine dehydrated got a cramp oh my god i was that was so annoying get off my case you can get hurt doing anything so just getting hurt is the worst because just reduces you to nothing yeah um but if you think about running in the real basic form, it's like can you stand on one leg? Do you have the ability to just stand on one leg? And maybe standing on one leg, maybe you balance yourself a little bit by touching something just so you can kind of see how you're doing with that. Can you hop up and down on both feet as if you're jumping rope? Can you hop up and down on both feet as if you're jumping rope?

Can you hop up and down on one foot? These are things to try to mess around with, go back and forth hopping on one foot to the other foot. If that feels like really iffy and really sucks, then maybe that could be something that you could work on before you even start running. Yeah. Yeah, absolutely. There's one thing that I wanted to mention real quick, and it came from the Discord. This guy Oat Mills asked, should I be running before or after I lift weights? Or does the timing even matter? I'm trying to burn off stubborn belly fat and build more muscle. I'm kind of a skinny guy, so most people tell me I shouldn't be running at all. Is that true? If not, how many times a week should I be running? So many questions. be running at all. Is that true? If not, how many times a week should I be running? So many questions. But the first thing I want to actually mention is the, should I be running before or after I lift weights? And I think there's like two ways to think about it. You know, like when

you do any type of new activity, it's going to fatigue you pretty hard. And after a few weeks, it's going to be like nothing like running in the morning. If you chose to run in the morning and then lifting the afternoon will feel normal. But morning. If you chose to run in the morning and then lift in the afternoon, you'll feel normal. But understand that if you choose to do it before lifting, be ready for your lifts or your activity in the gym just to feel a little bit off for the first few weeks because your body is not used to that. And if it's hot, if it's hot outside, you might really struggle. Yeah. But after you do it for a while, your lifts are going to come right back. That's what happens with a lot of people.

So most would say that, oh, yeah, do it after you lift. But I'd say if you want to do it before you lift, that's fine. Just be ready to just go a little bit lighter with whatever you're doing in the gym for a few weeks because it's going to take you a little bit to get used to it. Am I getting the name right? Dan Griggs griggs deadlifter yeah that fucking guy runs just deadlifted thousand twenty five twenty five i mean you know what i mean like there's some animals out there and uh there's a lot of football players that are big a lot of the running backs in the nfl they run. They're not running like super far.

They're not running anything past a handful of miles really, but these are guys that weigh 210, 220, and they're big motherfuckers. They're very jacked. They hold a lot of muscle mass. So I think this idea that you can't run is definitely false. If you're trying to get big. Yeah. this idea that you can't run is definitely false. And then if you're trying to get big, if you're trying, yeah,

if you're, so I mean like, look, if you're trying to be high level power lifter and a high level bodybuilder and things like that, there would be times to like get rid of running, right? There would definitely be time periods where it's like,

okay, it's not advantageous for me to run at the moment. But can you still run periodically throughout the year? Of course you can. When to run? Should you run before or after? I think just do like, sometimes it just comes down to like, what do you want to do? You know, just do that. Because if you're always trying to optimize everything all the time,

it gets to be super annoying and you might lose patience and lose track with it. But if you really think it's super important to optimize it and you are on the skinnier side, maybe you want to prioritize your lifting a little bit. I might even say something to the effect of maybe your legs are really skinny. And so you prioritize some leg training on a particular day. Give yourself the proper recovery. Some people might say, hey, just smash the legs all in one day and stuff like that. What I would advise is in those particular cases is do a little bit of lifting,

like microdose your lifting so your lifting is not fucking up your running and vice versa. I didn't get enough of what I wanted yesterday workout-wise, so I came back to the gym. I did pull-ups and hack squats back and forth for like 20 minutes or something like that. Had a great workout. I ran just a little bit ago. Felt great.

Didn't even notice that I did the hack squats, even though, uh, when I was doing them, I started making a lot of weird faces and noises because I was trying to give it that Mike Isra tell push and I was going full range and stuff. So that's what I would advise is to kind of microdose your lifting, and then you don't have to really worry about what you do first and what you do second because the lifting's not that hard. The running, in my opinion, shouldn't be that. Neither one of them should be that hard. If you are going to have something more intense, then maybe you just kind of separate the two out a little bit more to make room. And for the running aspect of things,

give yourself like be easier with yourself on the running. Cause I do believe that you can run and get big at the same time, as long as you're eating enough calories. But if you're doing the running, don't go for crazy mileages. Cause he also asked how, how much should I be running? Okay, if you want to do a run every day, do a mile a day.

Like literally, doing a mile run and keeping the pace modest, not trying to like set some kind of crazy record or PR, just trying to get yourself used to the running. Or you could break it into 400s. How many meters is in a mile? 1,600? Yeah, it's four laps. It's four laps.

So you could literally do just like multiple 200s or something. And again, modest pace, but you could do that. And then you could still lift later and just get yourself used to it. Because after a few weeks, it's not going to be something that impedes your progress if you're eating enough calories and you're doing what you need to do in the gym. And you'll still be able to grow. But the problem is just like making sure you're eating enough for the amount of calories you're expending. And if you're just doing like a mile, it's not going to be that many calories. If you have access to a track, it would be amazing to go to a track walk around

the track once second time that you go around the track jog a hundred meters which is going to feel like forever by the way it's going to feel really far you're like what in the fuck it's the biggest track ever yeah yeah what they mess this place up or whatever, right? Walk the, walk around the corner, um, take that next hundred and, uh, just give that a little bit more of like a run rather than just a jog. Then, uh, you know, then just kind of do that for until you get to like four laps, basically. The first lap is a walk. Second lap, you're going to jog one part of the 100 meters, and the next one you're going to run that part of the 100 meters. You're walking the corners every time. Continue that until you're done.

That would be a fucking awesome workout. Now I'm saying go X speed on the first jog and X speed on the second run, but you adjust according to how you move. So you're not trying to move. What I'm saying, like run on that second one, that second 100 meters, I'm not telling you to like break a record. Just run faster than you did on that first jog. That workout will be very difficult if you haven't run in a long time.

That's going to feel incredible. So you can go back to the track in another week and try it again. And then maybe it's something that you build a little habit. It's kind of nice to have a track. It just orients you about how far you're going and stuff. So it is really boring. So maybe you can have somebody that you go with or something like that. But one of the biggest issues I have with running from what I see is that runners, they get a mentality of like, I'm going to run this whole fucking thing.

And they do it no matter what. And then they're like, my back hurts a lot. It's like, Hey, have you ever thought like maybe like when you're running, you ever stop and like, just, I i don't know do some squats or just get down on the ground do some push-ups um don't be so eager just to finish every run i understand what you're trying to do i get it because the mental side of it's great and you're like wow i'm really getting fatigued um but you're getting fatigued from just you're continually doing the same thing over and over again you'll actually even get a greater challenge and you'll give yourself, your body an opportunity to kind of stretch and lengthen and relax

a little bit if you just do a movement that's quite different. So there's no reason why you can't stop. And there's also no reason why you can't stop and just sit the fuck down. You can sit down. You can just chill. You don't have to always finish them all the time. I see runners that get really diligent with that. to always finish them all the time. I see runners that get really diligent with that.

The second piece is that people, because of the mental side of running, people get so obsessed with how far they're running. And they're like, yeah, I ran, you know, 30 miles this week or whatever. And I get it. I understand it because there's a high to it. But when I went to Nugget today, when I went to the grocery store, the guy's like, you work out every day, huh? I said, yep, pretty much. I said, I really love it. It's kind of just part of my life. He's like, well, that's a very healthy habit. I said, I wish it worked that way.

And he goes, oh, yeah. He goes, I guess you can overdo it. I said, yeah, I have a tendency to want. I just i just enjoy it so i get excited and the next thing you know um but i mean it is something that you just have to be especially when it comes to running it's really really easy to overdo it and it's really really easy to fuck yourself up and so that's why i think in semen was drawing attention to this because there was a lot of questions uh coming through about how to run and how to get started. And I just shot a video with Owen and Ryan chasing me around in their car asking me kind of some questions on like the running form and technique.

But I would love for people to be able to gain access back to what they were able to do when they were a kid. You know, why can't you throw, why can't you zip a football to your nephew? You know, you should be able to hit that little fucker in the chest and make it so he can't breathe. You know,

you remember someone did that to you, right? Absolutely. Someone kicked the soccer ball at you really hard when you were a kid. Right in the nose. Oh,

and there's nothing harder for some reason than a fucking soccer ball. That shit hurts. When that shit's coming in hot. Right? But it's like you go to do that now and you're like, oh my god, like something ripped in the back of my arm

or something and you only throw the ball like 10 yards. It's like, did you hear that pop? What was that? Yeah, that was horrible. Yeah. Where does so like you mentioned like the thinner athlete maybe not going too crazy with the jogging if they're trying to get bigger um i know there's potential for injury especially like when

we're just getting started but can you mix in some sprinting in there absolutely yeah i was just thinking like maybe that could even help develop leg size right because you look at sprinters and their legs are fucking huge in comparison to like other runners you know what i mean yeah so what anything what about that for sure um i don't know why it has this name and i don't know if i'm gonna mess this up but i believe it's called a far lick or fart lick or something like that which sounds really disgusting fart lick it might be someone's name oh okay uh but yeah that's just that that's just like randomly deciding to like sprint uh it's like running and sprinting going back and forth i don't know if it's like i don't

think it's spelled fart lick fart lick which means speed play in swedish it's continuous training with interval training yeah oh speed play we we do that for sex what just like faster thrusts and slower thrusts yeah don't act like you weren't there bro thrust in time thrust in time yeah that's what i mean that's what i'm talking about oh man yeah i mean you can't just go fast all the time in simo ah but i feel like a little jackrabbit young man You need to slow down sometimes. I thought that's the only speed. They know you have a lot of speed and power. If you're not first, you're last.

All right, let me tell you what women like now. Yeah. Isn't it, don't they like it when you finish first and you're like, huh, I had a great time. How about you? They always say yes. And they make that like disappointed face. That's what they like, right?

Yeah. I thought that means they liked it. Yeah. I think so. That's how i get it all the time oh well it's different different strokes it's good to finish first right it's great to finish first in everything it's a race in everything we do 100 full blast full intensity all the time, on everything. White knuckle. I win. There's no premature ejaculation in nature. It's like we're just natural humans. We're just winners. Yeah. We got done first.

There you go. You lost. There's no premature ejaculation in nature. I like that explanation. Is there premature ejaculation in nature? Lions don't give a fuck. They just want to get their nut on and make more babies. Be a lion.

Yeah. They're the king of the jungle. They bust like every hour for like a whole day though. That's true. Yeah. They fucking go to town. I could bust for an hour for a day if I was 16. Oh, man.

I've done that before. I'm pretty sure I have done that. Those were the days. Oh, good old days. It was this with myself though it wasn't with another person maybe that would have changed it yeah what twice an hour well my mind thought it was another person because it's a different video but i mean who's counting and now you have ptsd there's a whole episode on that you guys have to check it out if you have no idea what we're talking about just look search power project ptsd

yeah but hey yo but real like if you're gonna sprint do if you haven't sprinted in a while boy don't open up that stride you'll want to you will want to feel good it'll feel good initially and then it won't like yo you need to gradually get yourself used to doing that. Don't go at 100% if you haven't sprinted in a while. Actually, most sprinters outside of races are not going at 100% in training, right? Keep that shit at 50%, 60%. Open it up a little bit and then get out unscathed. It's a good thing to do. It's so fun to watch people.

They always dissect Sane Bolt. They're always looking at everything that he does. And it's just like he is just a special human. You know what I mean? Like, he really just is. And I understand, like, he's, of course, he's, like, learned technique. And, of course, he's got, like, this crazy skill set. And, of course, he worked his ass off.

But he's just this beautiful being when he's in motion. You're just like, I don't even know. Like, I'm not even know. Like, I'm not even gonna try to mess with trying to replicate that. So I think when you go out and run, you think you're, it's like, you're going to be like Dion Sanders and you're going to take something to the

house and you're just going to like, all you're going to take back with you is a fucking torn hamstring or a hip or whatever the fuck I tore. I don't even know what I tore. I tore like my piso-ass. Yeah, that, that. Did you, did you tour, is that what you did? Oh, yeah.

Yeah, it's still, it's still kind of annoying. It's still kind of annoying, but it's getting better. Yeah. It's definitely getting better. So we both have our little niggles working with the grains. You can't hard L it, dude. I see. Look up niggle.

It's literally just like having a twinge or what you did to your psoas or what I did to my hamstring. It's just a niggle. Just a white guy. Don't say it. Just deny it, Mark. I've never had one of those. I didn't even say that on purpose. It just happened.

Let me look up the definition because I don't want to. Yeah, it's like a nagging injury or something like that. Yeah. Cause a slight but persistent annoyance, discomfort, or anxiety. The suspicion. Uh-oh. Uh-oh. Next.

Oh, no. But I am impressed. Like, you searched that so fast. Yeah, I mean, I'm quick with the fingers. Yeah. It's fast. Yeah. I'm quick with the fingers. Yeah. It's fast. There it is again.

I remember years ago, like, we were talking about, like, shoes and different things, and I forgot to mention, I remember years ago when Nike had a shoe that came out. It was called Nike Free. And Nike Free came with, like, instructions. It was like, don't wear these for more than, like, two hours. Oh, yeah. They were, like, minimalist, right? Yeah. They were minimalist shoes, but they Yeah, they were minimalist shoes.

But they just like, they knew that people would go out and just like wreck themselves with it. Oh, these were minimalist? There's, um. At the time. They're like stretchy, like, I don't know. Your toes can kind of move around a little bit. Yeah, I've had my confetti. Yeah, they're not super minimalist.

They just didn't have a lot of like strong cushion on the bottom. Right. They were, because I remember I tried them on. I'm like, these are fucking dumb. super minimalist they just didn't have a lot of like strong cushion on the bottom right they were because i remember i tried them on i'm like these are fucking dumb like they were so uncomfortable yeah they were weird yeah because like when you try them on in the store you know the store has like you know like whatever whatever hard surface and i just remember walking like oh wow these are not for me i could wear them now but i wouldn't because they're still too narrow but yeah i remember like damn why do people want these and thinking that about people running in them because that's

like kind of what the community was uh they was geared towards I was like damn I'm never gonna do that I want to finish with kind of saying uh that I think that for myself like running is is really helping me with a lot of stuff um one thing that it's not helping with is like me being able to like just kind of chill because like i feel like i have more energy so i just want to do more shit and uh i used to do a lot of like writing and i used to sit down and like think a lot and i just it's very difficult for me to do that now i'm like i need to go fucking like run or walk or do something i'm like i can't sit here any longer So it's kind of almost messed me up that way a little bit. Cause I do enjoy, uh, like relaxing here and there, but it's like, uh, kind of got deprogrammed out of me, I guess. Um, but the

other thing I think it's doing is I do think it's changing my body and whether it's for the better or for whatever. Um, I think that my, like, I think that over a period of time, which is my kind of goal anyway, is I will get leaner and leaner, but I think that I will have less overall muscle mass. But that has to do with the way that I'm training and the way that I'm eating. I'm not really trying to bulk up or be bigger, but that's just some stuff I've noticed where my body just looks different. And you also might go through a time period where it's almost like going on a kind of hard diet. At first, you might go like, oh, man, this is not a good look. go like, oh man, like this is not a good look because it takes some time to adjust and it takes some time to learn how much do I diet?

How much do I run? How much do I do these things? So at first you might think, oh man, I think I'm losing my shoulders or I'm losing this or losing that. Your body will adjust. It will take a little bit of time and you'll continue to get in better and better shape. And I want to also add in, that's why I started jujitsu. You know, when, when I started jujitsu, I was like 270.

It was like when I was focusing on powerlifting. And it was after I got injured from soccer, but like I had all this muscle, but my body was like not doing well. It wasn't reflective of like someone who was active. I looked big and muscular, but it's like I lacked a good amount of mobility. I lacked ability to move. So I started jujitsu and now we're doing running. And for me personally, the thing that I want athletically is I want to be able to perform at a great level.

I want to be able to have a great body, but I want that body to be able to perform things. I don't want a body that just has a look, but then I can't bend down and comfortably tie my shoes. I can't go and take a brisk jog without being winded like the the body that can't do shit right so i mean that's kind of why i think it's great to have all these different capacities because then life is better i mean having a great body in terms of being muscular is cool but if you have more capacities as far as being able to run, being able to move while having good mobility, you'll age better, right? So I think that's something to try to keep in mind. We're trying to have like a whole view of what we're able to do at this point.

It kind of a little bit reminds me of like if you have a goal to get better at like pull-ups or push-ups, like what's the fastest way to improve those? To lose some weight. What's the fastest way to feel better when you're running to lose some weight i mean if you just lose a little bit like i'm talking just a couple pounds you'll like notice the difference uh those of you that mess around with pull-ups if you lose a little bit of body body weight especially body fat lose a little bit of body fat uh the pull-ups just feel that much easier so it kind of encourages you to stay on point with that and i think uh might be something you want to examine um i also forgot to mention like part of the whole reason why i'm messing with like running in the first place is i

have a goal to i would like to work my way into like doing like 200s and 400s and hundreds um i don't know how fast i don't know if these will be like sprint sprints but like that's kind of because i i went to the track maybe like a year and a half ago and i messed around with it a bit and i'm like i've just there's this does not that did not work well like that was that was too hard this is going to be too difficult to recover from and i'm like i need some sort of capacity i think because i because I don't have any general physical preparedness going into this, like none. So I was like, let me backtrack a little bit. Let me mess around with some running. So I probably have done enough of that now to kind of transition into running some shorter distances.

But I'm having fun doing what I'm doing. So over time, you'll start to see me kind of mingle with doing hundreds, 200s, 400s, maybe 800s here and there because those really suck. And that actually means you're a runner when you're doing those because those are just god awful. But I'll be mixing in some of that shit hopefully sometime

soon. 800s. I know. Let's go. Andrew, want to take us on out of here? Absolutely. Thank you everybody for checking out today's episode. We sincerely appreciate it. please do us a favor and hit that like button and drop us a comment down below let us know your questions in regards to getting into running and hopefully we can answer them on the next one uh subscribe if you guys are not subscribed already and please follow the podcast at mb power project on instagram tiktok and twitter my instagram tiktok and twitter is at i am andrewZ and Seema where you be?

Oh Mills underscore on Discord. Thanks for that question homie. And if you guys aren't in Discord every now and then we're going to hop into the Ask PP channel of the Power Project Discord which you can go and find in the description and we will take questions from there. At Seema ending on Instagram and YouTube. At Seema yin yang

on TikTok and Twitter. Mark? I got to try this workout from aerobic capacity. He said you run a 200. Oh, this sounds awful. You jog an 800. Then you run a 200 and then you. Yeah, then you jog a 200 and then you sprint 500 meters. Just sounds like death death i don't know

that guy's crazy i'm at mark smelly bell strength is never weak this week there's never strength catch you guys later bye