Thank you for this great information, Coach Andrew. I think my consistency in training over 22 years of marathon running has helped me to be able to race regularly and reach my goals even at age 65. I have been transitioning to zero drop shoes and away from orthodics over 10 months. So grateful to be a whole food plant based athlete. 😊
The discussion Coffee just brought tears to my eyes 😢 with that said I really appreciate your content and you bring years of experience to the community. 🤙🏽
Thank you. You can still have your coffee though. I have a new video coming out in a few days on how to have your coffee and get the food without the bad. It’s a epic training coming your way. Probably will publish it on Tuesday.
@@runelitecoach Can’t wait, I’m sure it will be very informative. I do currently take olive oil with w/squeezed lemon 4x a week at night, interested on your thoughts as mentioned oils in one video. Not sure if it was corn oil etc….Thanks
Awesome! The caffeine video is filmed and I talk about it and oil. It’s in editting now and will be live on Sunday. So hit the bell next to the subscribe button and it’ll notify you when it’s up. Hope it answers all your questions. Reply there with any follow up questions and I’ll answer in the comments :)
Andrew has helped me improve in almost all of these areas (I'd already moved to zero drop shoes) and the impact on my running has been outstanding! I took nearly an hour off my marathon time in less than six months and these tips made such a difference: diet, race pacing, consistent training, and leveling up my mileage appropriately to avoid injury. Thanks Coach!
Love all your valuable Information and already incorporated many bricks- especially your concept of base training- bought your book and still love watching your inspiring videos- thanks coach🔥💪🏻
Lemons have a pH between 2 and 3, that’s incredibly acidic for a food. I suppose the pH isn’t quite that low if you’re diluting it into water, but it’s an odd statement to say it’s alkaline.
Lemons and lemon water are definitely acidic, but the byproducts produced in the body by metabolizing them are supposedly alkaline. That makes it a bit of a slip in the video when he goes "we want to cut acid from our diet". No you don't, you want to cut stuff that produces an acidic environment in your body. The acidity of the thing going in doesn't necessarily correlate. But that's assuming this alkaline ideal is even scientifically valid, seems the science community don't quite agree. Weird topic for a new runner video imo, surely any effect is marginal if anything
Absolutely true. This alkalinity myth is so illogical - that too from something acidic like lemon juice. Even if the metabolic products of citric acid may have some components which are alkaline, it is not possible to change the pH of our blood using that. Our stomachs are full of HCl which is a very strong acid and any effect of these minor alkanine components are negligible. The pH of our body is tightly regulated and we cannot change this using our diet.
I want to know about your broken ankle recovery!! I broke both of my ankles last Summer falling off a rock climbing wall. I'm getting back in to running now but pushing off and plyometrics are still a little on the painful side.
Thank you very much for sharing. I wanted to comment that your running form looks so languid. It almost seems like you're speed walking instead of running.
Thanks! Yes I know my form is like that. I’m an ultra runner. My races are the 50 mile, 100 mile, and 200 mile, so my stride has adapted to be low to the ground. I call the bouncier stride a “gazelle” stride. For ultra running, the lower stride is advantageous. I can still keep a fast pace, these intervals here were at 5:20 pace. To change back to a gazelle style I’d need to work on elastic return and plyometrics, but that’s detrimental to the distances that I race. Good observation and thank you 😊
@@runelitecoach I know you probably get a lot of push back from coffee. Its tricky. I did run the other day without my usual morning coffee. Was fine/didn't really feel any better but I'll still give it a shot every now and again. Appreciate your advice... and will be getting your book soon!
my concern with plant based is my low blood sugar. To many carbs make me crash. Is there a way to avoid this? If you say beans, is there something to take with them to help with digestion and prevent gas?
Low blood sugar is likely due to there being too much FAT in your diet. The fat does two things, basically at impedes insulin regulation, and it also mechanically coats the walls of the arteries. Both of these make it hard to get sugar from food ultimately in to the muscles. It's too much to go in to in YT comment section. Email me and we can talk about it. I have a program for eating for optimal health and performance for runners. runelite@andrewsnowcoaching.com Be sure to let me know that you found me on YT in the subject line so I know it's you Margaret
I see your comment. I'll address further in coming videos. In short, it's acid outside of the body, it's alkaline forming in the body. There's a lot of content out there already on this, but it's couterintuitive enough that I agree it warrants a dedicated video from me. I suggest checking out the YT channel nutritiofacts.org he has some good reports on the research on this. Thanks for the mindful question. Check back here shortly
If you want to chew on taurine and ground up Beatles on the coating, I guess. It’s not going to help with cramps for most. It may help with focus and energy yes but that’s because it has stimulants. I mean ok sure it can be used. But better to just be well slept, eat well, and you can get pumped up lots of ways. Fair enough though Run Gum is relatively harmless. (I mean it’s not because of taurine, and I see no need to eat crushed Beatles)
Makes sense. Running on an empty stomach is a good idea unless you’re going to run either very far, or a high-performance workout. So I suggest that you train your body to burn better, you can do this by just slowing down the pace a little bit and staying out there for just over an hour. This will give you a stimulus to adapt.
Because they like it and gives them a kick? Doesn’t mean they’re not causing artery dysfunction. Go ahead and have coffee man. There are worse things. But you can do decaf and brew it with caffeinated tea, get all the benefits without the down side too. No dairy milk in it.
It’s not. People think of this because they hear citric acid. But proteins are amino acids. Fats are fatty acids. They’re not acid forming in your body. I have a short video coming specifically on this and then your future, it’s not super high priority right now, but I get enough questions on this that I’ll make a dedicated video. Lemon is alkalizing in the body.
Definitely some bad information in here. Firstly lemons have citric ACID in them. Lemon water will do nothing to to buffer any acid. Secondly poo pooing the 4th week as a recovery week is ignoring a pillar of all training. Supercompesentation.
This isn’t true. Supercompensation is in response to the microcycle and the macrocycle. Taking a down week means that you OVERTRAINED and therefore need the down week. Over training indeed means that you’re not allowing for supercompensation. Lemons are alkaline in the body. I’m not going to to write a novel here but you can look further in to that. Raw fruits are generally alkalizing in the body, lemons included. From your logic, everything would be acidic. Proteins, are in fact amino ACIDS so what would you suggest eating?
@@runelitecoach Oh god. First of all, you can not be overtrained in three weeks. To meet the clinical definition of overtraining is very hard to do. Let’s take one of your training principles to prove you wrong. You say in base to do easy running and strides. Where does the supercompensation come from? Are you really getting supercompensation from doing a z2 run one day and a z1 run the next day? No. Pushing the volume high enough to raise your cumulative TSS over, say… three weeks. Then take a rest week. Now it seems you think a rest week is where you lay on the couch for seven days. No, it is a reduction in volume, allowing CTSS to drop and allowing you to be fresh enough to push it to a new high. Furthermore, the idea of not taking rest weeks might work if you are elite. They are imperative if you have a job and responsibilities outside of running. When you take into account all the additional life stresses, you basically have to reduce the load too low for any adaptation. It is also a time every month when you are fresh for any physiological testing you need to do. You can manipulate where your rest weeks are so you can be fresh for B races. And now, back to lemons. You make a strawman argument in your comments, making it seem like I said you could not eat anything acidic. I am not even going to address that because it has nothing to do with my original comment. For everyone else who does not know, lemon juice has a pH between 2 and 3, making it highly acidic. Due to other things in lemon juice, like calcium and potassium, it has a low potential renal acid load (PRAL). Andrew appears to be a follower of The Alkaline Diet, which promotes foods with low PRAL to alter your body's pH. This is basically the vegan equivalent of the Liver King. You would need to eat 18 pounds of oranges to raise the PH of your blood .2. The pseudoscience behind the diet is not based on science at all. But the diet is 100% a healthy diet simply because it is based on consuming more fruits and vegetables. However, consuming highly acidic food can cause heartburn in some people. Now, to the substance of my claim. You said the lemon juice will buffer lactic acid. Those were your words, and they are 100% false. Do you know what buffers lactic acid and has decades of research into its ergogenic benefit? Sodium Bicarbonate. Do you care to explain how baking soda and lemon juice do the same thing? They don’t.
Subscribed, great content!
Thank you for this great information, Coach Andrew. I think my consistency in training over 22 years of marathon running has helped me to be able to race regularly and reach my goals even at age 65. I have been transitioning to zero drop shoes and away from orthodics over 10 months. So grateful to be a whole food plant based athlete. 😊
So glad to have you as part of Run Elite Karen. You just keep getting better...even in your 60s! Plant based is a game changer for you.
The discussion Coffee just brought tears to my eyes 😢 with that said I really appreciate your content and you bring years of experience to the community. 🤙🏽
Thank you. You can still have your coffee though. I have a new video coming out in a few days on how to have your coffee and get the food without the bad. It’s a epic training coming your way. Probably will publish it on Tuesday.
@@runelitecoach Can’t wait, I’m sure it will be very informative. I do currently take olive oil with w/squeezed lemon 4x a week at night, interested on your thoughts as mentioned oils in one video. Not sure if it was corn oil etc….Thanks
Awesome!
The caffeine video is filmed and I talk about it and oil. It’s in editting now and will be live on Sunday. So hit the bell next to the subscribe button and it’ll notify you when it’s up.
Hope it answers all your questions. Reply there with any follow up questions and I’ll answer in the comments :)
I love your enthusiasm. Thank you for an inspiring video. Just bought your book on Amazon and can’t wait to get it. You are a Champion ⭐️
Love your content. Coming up on my 1 year anniversary of running at age 44 now.
Taking it up in your 40s! Love it! You made a good decision. Keep it going and thanks for watching Stevo
Thank you very much for that great info.
Glad it was helpful!
Andrew has helped me improve in almost all of these areas (I'd already moved to zero drop shoes) and the impact on my running has been outstanding! I took nearly an hour off my marathon time in less than six months and these tips made such a difference: diet, race pacing, consistent training, and leveling up my mileage appropriately to avoid injury. Thanks Coach!
Heck yeah you did Brett! You're the poster man of how much time can be taken off in such a short period of time.
Thanks for the support
Lovit❤thank you soooo much for the advice.Ive been doing as advised and had my first 20km run today and I felt amazing during and after🎉
Great job! Which tips have you found most helpful?
Love all your valuable Information and already incorporated many bricks- especially your concept of base training- bought your book and still love watching your inspiring videos- thanks coach🔥💪🏻
Well timed video. I'm just starting to get into running.
Welcome to the club Brad :)
Thanks Andrew, you shared some good tips that I can use for hiking.
Glad it was helpful!
FIRST! Amazing how many folks skip the lessons we have leant Andy and go and make the same mistakes.
This channel is a gem 💎
Thank you :) YOU are a gem
Lemons have a pH between 2 and 3, that’s incredibly acidic for a food. I suppose the pH isn’t quite that low if you’re diluting it into water, but it’s an odd statement to say it’s alkaline.
It’s alkaline. I have a video coming up on this.
Lemons and lemon water are definitely acidic, but the byproducts produced in the body by metabolizing them are supposedly alkaline. That makes it a bit of a slip in the video when he goes "we want to cut acid from our diet". No you don't, you want to cut stuff that produces an acidic environment in your body. The acidity of the thing going in doesn't necessarily correlate.
But that's assuming this alkaline ideal is even scientifically valid, seems the science community don't quite agree. Weird topic for a new runner video imo, surely any effect is marginal if anything
Absolutely true. This alkalinity myth is so illogical - that too from something acidic like lemon juice. Even if the metabolic products of citric acid may have some components which are alkaline, it is not possible to change the pH of our blood using that. Our stomachs are full of HCl which is a very strong acid and any effect of these minor alkanine components are negligible. The pH of our body is tightly regulated and we cannot change this using our diet.
Excellent, good video, informative. Thank you
Welcome Trevor
i love word consistency is the key! ilike this!
Great video!
Glad you enjoyed it
I want to know about your broken ankle recovery!! I broke both of my ankles last Summer falling off a rock climbing wall. I'm getting back in to running now but pushing off and plyometrics are still a little on the painful side.
Thank you very much for sharing. I wanted to comment that your running form looks so languid. It almost seems like you're speed walking instead of running.
Thanks! Yes I know my form is like that. I’m an ultra runner. My races are the 50 mile, 100 mile, and 200 mile, so my stride has adapted to be low to the ground. I call the bouncier stride a “gazelle” stride. For ultra running, the lower stride is advantageous. I can still keep a fast pace, these intervals here were at 5:20 pace. To change back to a gazelle style I’d need to work on elastic return and plyometrics, but that’s detrimental to the distances that I race.
Good observation and thank you 😊
Thanks for the tips. Not going to lie. Coffee and are friends for life!!!
Fine with me. Enjoy as much as you like.
@@runelitecoach I know you probably get a lot of push back from coffee. Its tricky. I did run the other day without my usual morning coffee. Was fine/didn't really feel any better but I'll still give it a shot every now and again. Appreciate your advice... and will be getting your book soon!
People push back on all sorts of things. I’m just here to help. You’re free to do as you please
I drink beet juice and pre workout before runs. Is pre workout bad for you with the caffeine and acidic properties?
my concern with plant based is my low blood sugar. To many carbs make me crash. Is there a way to avoid this? If you say beans, is there something to take with them to help with digestion and prevent gas?
Low blood sugar is likely due to there being too much FAT in your diet. The fat does two things, basically at impedes insulin regulation, and it also mechanically coats the walls of the arteries. Both of these make it hard to get sugar from food ultimately in to the muscles. It's too much to go in to in YT comment section. Email me and we can talk about it. I have a program for eating for optimal health and performance for runners. runelite@andrewsnowcoaching.com
Be sure to let me know that you found me on YT in the subject line so I know it's you Margaret
How does lemon help alkalize the body? Lemon is acidic. So is coffee. Please clarify
@@punisher87100 do a simple Google search
I see your comment. I'll address further in coming videos. In short, it's acid outside of the body, it's alkaline forming in the body. There's a lot of content out there already on this, but it's couterintuitive enough that I agree it warrants a dedicated video from me. I suggest checking out the YT channel nutritiofacts.org he has some good reports on the research on this. Thanks for the mindful question. Check back here shortly
I have all zero drop even my work boots trying to rehab my heel
Good long term solution. Short term make sure they’re not making it worse. Stretch the soleus to not just the gastroc
RUN FASTED. It works. With the presumption you "loaded Up" a day before.
Old School "Kona Training" from back in 90's with Dave Scott and Mark Allen.
250 miles in a week? Did I hear that right?
Yes. Not that I recommend it, but many runners run that, or more. Examples are given in the book, Run Elite
What about run gum only before a race? I don't get any cramps and it really helps with focus and energy in my race.
If you want to chew on taurine and ground up Beatles on the coating, I guess. It’s not going to help with cramps for most. It may help with focus and energy yes but that’s because it has stimulants. I mean ok sure it can be used. But better to just be well slept, eat well, and you can get pumped up lots of ways. Fair enough though Run Gum is relatively harmless. (I mean it’s not because of taurine, and I see no need to eat crushed Beatles)
@@runelitecoach Wow I didn't even know people eat crushed beatles. Thanks for following up quickly.
Is a side stitch
The same as a Side ache 😂
Define side ache…
Sharp pain below the diaphragm?
I’ve yet to find anything I can eat I run better on nothing. But after an hour my energy declines dramatically
Makes sense. Running on an empty stomach is a good idea unless you’re going to run either very far, or a high-performance workout. So I suggest that you train your body to burn better, you can do this by just slowing down the pace a little bit and staying out there for just over an hour. This will give you a stimulus to adapt.
Why pros wear shoes with drop?
Coffee is for the weak 😂
lol. I mostly agree. But careful where you say that, they’ll come for you with pitchforks. Better to just sleep well
It amps up your energy so that you dont need the warmup
Then why elite athlete drink Ethiopian coffee right before their interval session?
Because they like it and gives them a kick? Doesn’t mean they’re not causing artery dysfunction. Go ahead and have coffee man. There are worse things. But you can do decaf and brew it with caffeinated tea, get all the benefits without the down side too. No dairy milk in it.
Don't run on your heels if you can help it.
Yup
But... Lemon juice is acidic.... #confused
It’s not. People think of this because they hear citric acid. But proteins are amino acids. Fats are fatty acids. They’re not acid forming in your body. I have a short video coming specifically on this and then your future, it’s not super high priority right now, but I get enough questions on this that I’ll make a dedicated video. Lemon is alkalizing in the body.
Definitely some bad information in here. Firstly lemons have citric ACID in them. Lemon water will do nothing to to buffer any acid. Secondly poo pooing the 4th week as a recovery week is ignoring a pillar of all training. Supercompesentation.
This isn’t true. Supercompensation is in response to the microcycle and the macrocycle. Taking a down week means that you OVERTRAINED and therefore need the down week. Over training indeed means that you’re not allowing for supercompensation.
Lemons are alkaline in the body. I’m not going to to write a novel here but you can look further in to that. Raw fruits are generally alkalizing in the body, lemons included.
From your logic, everything would be acidic. Proteins, are in fact amino ACIDS so what would you suggest eating?
@@runelitecoach Oh god. First of all, you can not be overtrained in three weeks. To meet the clinical definition of overtraining is very hard to do. Let’s take one of your training principles to prove you wrong. You say in base to do easy running and strides. Where does the supercompensation come from? Are you really getting supercompensation from doing a z2 run one day and a z1 run the next day? No. Pushing the volume high enough to raise your cumulative TSS over, say… three weeks. Then take a rest week. Now it seems you think a rest week is where you lay on the couch for seven days. No, it is a reduction in volume, allowing CTSS to drop and allowing you to be fresh enough to push it to a new high.
Furthermore, the idea of not taking rest weeks might work if you are elite. They are imperative if you have a job and responsibilities outside of running. When you take into account all the additional life stresses, you basically have to reduce the load too low for any adaptation. It is also a time every month when you are fresh for any physiological testing you need to do. You can manipulate where your rest weeks are so you can be fresh for B races.
And now, back to lemons. You make a strawman argument in your comments, making it seem like I said you could not eat anything acidic. I am not even going to address that because it has nothing to do with my original comment. For everyone else who does not know, lemon juice has a pH between 2 and 3, making it highly acidic. Due to other things in lemon juice, like calcium and potassium, it has a low potential renal acid load (PRAL). Andrew appears to be a follower of The Alkaline Diet, which promotes foods with low PRAL to alter your body's pH. This is basically the vegan equivalent of the Liver King. You would need to eat 18 pounds of oranges to raise the PH of your blood .2. The pseudoscience behind the diet is not based on science at all. But the diet is 100% a healthy diet simply because it is based on consuming more fruits and vegetables. However, consuming highly acidic food can cause heartburn in some people.
Now, to the substance of my claim. You said the lemon juice will buffer lactic acid. Those were your words, and they are 100% false. Do you know what buffers lactic acid and has decades of research into its ergogenic benefit? Sodium Bicarbonate. Do you care to explain how baking soda and lemon juice do the same thing? They don’t.
Nahhhh
Googoo-gah