Ashley: Welcome to Running on Empty, the podcast with the goal to get you out the door and running, even when you're running on empty. I'm your host, Ashley Kahart. And I'm your co-host, Cameroon

Kamile: And I'm your co-host, Camila Randall.

Ashley: And this week we thought, let's go back to basics. It's fall, everyone's getting into their routines, getting into work, kids are back at school, and we thought maybe you got into running over the summer or just started in the fall, and you might not know all of of running. Yeah, because so it's the new school year.

Kamile: Yeah, because it's the new school year and a lot of people do start running in the fall because the weather is still allowing it and it's the best time to learn new things. So let's learn some things that get you running.

Ashley: Things that get you running. Exactly. So but let's start out. How has your week of running been?

Kamile: My week has been... It has been.

Ashley: It has been. It has been.

Kamile: So far I had two runs and then I'm supposed to have one more today but I am considering

Ashley: Day but I am considering

Kamile: not doing it but maybe I'll do it. I actually feel a little bit better than I did in the morning. So I did one on Tuesday that was supposed to be like a paced 5k.

Ashley: So I did one on Tuesday that was supposed to be like a paced five

Kamile: I'm in a post-race phase and I haven't rested, I think, enough from the race. So when I was supposed to do the Tuesday pace run, it was a little too hard.

Ashley: in a post race race phase and I haven't rested I think enough from the race. So the when I was supposed to do the Tuesday paste run, it was a little too hard.

Kamile: So I did... It was, I think, 500 meters warm-up, then 1.5k at 3.35, which I did fine. I did like 3.41. 5.41. 3.41. That would be the dream. Did I say 3.41?

Ashley: So I did it was I think five hundred meters warm up, then one five K one point five K F three thirty five, which I fine. I did like three forty one. And five fifty forty one. Three forty one. That would be the drift. okay. Yeah, you said three forty one. Not no, it's five. All of the numbers is five.

Kamile: no, no, no, it's five. All of the numbers is five. Then the second 1.5k was supposed to be at 5.15 and the third at 5.05. So the 5.35 I did, then the second one I was just like, I wasn't having it. I didn't want to do it. I felt bad. I was running in a new place as well. And so I did it at the same pace as I did the first 1.5 and then the last one I was, I did it again as I'm supposed to do. So like, I kind of like skipped the middle one. I still ran like

Ashley: Be at 5 15 and the third at 5 05. So the 5 35 I did. Then the second one I was just like, I wasn't having I didn't want to do it. I felt bad. I was running in a new place as well. And so I did it at the same pace as I did the first one point five, and then the last one I was I did it again as I'm supposed to do. So I kind of like skipped the middle one. I still ran like

Kamile: faster than I would have if I was resting but I think I I

Ashley: faster than I would have if I was resting, but I think I I think I should have used my brain like c conscious of like I have to it into an easier one that's basically. So feeling

Kamile: think I should have used my brain instead of my like have to do this because it's in the plan and should have just like changed it into an easier one like switched it

Ashley: feeling your body more. Yeah, yeah. I

Kamile: Yeah, yeah, I need to learn that a little bit better because I struggle with like, this isn't the calendar. So this is what I'm supposed to do. Whereas I should just be like, yeah, I'm not feeling it. So I should not injure myself accidentally or whatever. Exactly, could lead to injury. Yeah, yeah, exactly. So that's why

Ashley: Yeah, because it could lead to injury.

Kamile: I also didn't push in the middle interval because I was like, if I push the whole thing, it's not comfortable. It's not going to be good. And sometimes this comfort is good for growth,

Ashley: it's not comfortable, it's not gonna be good. But yeah, sometimes discomfort is good for growth.

Kamile: but not that day, like it was feeling like it was too much discomfort from the start.

Ashley: It was too much a scant from the start. Well we talked about that like in our episode about like motivation and discipline. Like you have to build the understanding

Kamile: You have to build the understanding.

Ashley: of when it's hard just because it's hard and you have to push yourself a bit more and when it's a bit too hard and maybe you should pull back. Yeah. And so yeah. So I

Kamile: Yeah. And so, yeah, so I did pull back a little bit. I should have pulled back more. Thank God nothing happened. But yeah. And then on Friday I did an easy 5k and the fact that, you know, I'm not feeling so good is very well seen. And the fact that like the easy pace was seven, seven seven minutes per kilometer. And my heart rate was still like little high, like 145, 150,

Ashley: is very well seen in the fact that like the easy pace was seven seven seven minutes per kilometer and my heart was still like a little hard like forty five one fifty, which

Kamile: which

Ashley: usually it's at like six ten. Yeah. So I my body's like struggling with something. But like I had like a stressful week. I'm still

Kamile: Usually it's at like 610. So like I am, my body is like struggling with something, but like I had like a stressful week. I'm still recovering post-race. There's stuff to think about and I should give my body a little bit more leeway.

Ashley: recovering from straits. There's stuff to think about and I should give my body a little bit more legally. Sometimes it's hard to do that. I know. I f I I was feeling kind of the same with my

Kamile: was feeling kind of the same with.

Ashley: heart rate, like thinking, I think this is higher than it should be I think too is important to mention that

Kamile: I think too it's important to mention that

Ashley: each we tell our numbers and our heart rates and things. I don't think that anybody should base their numbers off our numbers. I we just share them to give

Kamile: tell our numbers and our heart rates and things. don't think that anybody should base their numbers off our numbers. We just share them to give...

Ashley: comparison numbers like for ourselves. So for example, if if our easy runs were normally at a hundred and thirty beats per minute and they're at one sixty, maybe your easy is at one sixty. That's okay too. but what is more important is that comparison that it's like thirty beats per minute more than it normally would be.

Kamile: Yeah, and some people might listen to this and be like, those ladies are so slow.

Ashley: Yeah, exactly. Or the opposite. We're very slow. it just depends who you are. But as we have talked about in the past, it doesn't really matter in the end but you're running, you're a runner and that's it.

Kamile: So how was your running week?

Ashley: Well, I have two things about this week. One is a little funny story. So you know how sometimes you meet people on your runs, or you have funny little experiences that happen. I had one this week. I was out running with a friend. We went for an easy five K and we were stopped at a red light to cross the street and there was a woman also standing there and she heard us chatting about whatever nonsense, nothing special.

Kamile: and we were stopped at a red light to cross the street and there was a woman also standing there and she heard us chatting about whatever nonsense nothing special and right as the light turned green and we were about to start running again she stopped us

Ashley: And right as the light turned green and we were about to start running again, she stopped us and she asked us, she said, Hey, let me ask you a question. If a guy asks you to meet up and go on a run with him, does that mean that he likes you? Or does that mean he just wants somebody to go for a run with?

Kamile: And she asked us, she said, hey, let me ask you a question. If a guy asks you to meet up and go on a run with him, does that mean that he likes you? Or does that mean he just wants somebody to go for a run with him? How would you know? Not specific. What did you say? So we said.

Ashley: And I thought it was so great. I thought it was such a wonderful question. So we said, well, first of all, let me tell you, she was hot. She was a good looking girl. age group?

Kamile: What age group?

Ashley: I don't know. I would say she was probably like 30. Okay. You know, like she was a an adult woman, but you know.

Kamile: Okay.

Ashley: and we said

Kamile: said.

Ashley: probably we lean towards he likes you, but he very well could just be wanting somebody to go for a run with.

Kamile: But he very well could just be wanting somebody to go for it one way. And she threw her arms up and she's like, yeah, that's the problem. You just don't know. And we said, no, sorry. We just don't know. And we waved and we ran off. That's the truth. That's the truth. Yeah. Wow.

Ashley: And she threw her arms up and she's like, Yeah, that's the problem. You just don't know. And I and we said, No, sorry, we just you don't know and and we waved and we ran off. But it's the truth. It's the truth. Wow. I think maybe because of the running boom right now, so many more people are running and they talk a lot too about like with Gen Z like not wanting to go to bars, they're not drinking, they want to do other activities. So how do you meet people?

Kamile: Yeah, and a lot of people are treating RunClubs as like a good environment to meet someone because like at least some of the values

Ashley: Someone has like at least some of the values.

Kamile: of the people that are in the RunClub are gonna match yours most likely. yeah, so people join those for to meet someone and that's why I'm not, one of the reasons why I'm not joining, I'm like, I don't want anyone to think I'm interested.

Ashley: Yeah. And yes, people join those for to to meet someone and I that's why I'm not one of the reasons why I'm not joining. I'm like, I don't want anyone to think I mean I I don't know. So, you know, I hope that she gets the result that she was hoping for. Is the best I could say.

Kamile: I hope it's a run date that if she wants it to be a run date

Ashley: Yeah, exactly. So yeah, I mean I think it's a but yeah, it's it's really it's becoming popular now and people are meeting through running. I think it's cool. So I hope the very best for her and then maybe she got a new date out of it and we were able to help.

Kamile: Maybe she's going to start running now and she's going to find our podcast and going to listen and hear her own story and see how you wish her luck.

Ashley: Yeah, so so that happened. then another thing happened. So, you know, we had an episode about strength training, how important it is to integrate it into your running. but sometimes you can take a break, like for example, when you have a race coming up. So I did that. I mentioned in our post race debrief

Kamile: you

Ashley: that I took a break from strength training. It's okay to take breaks.

Kamile: to take breaks.

Ashley: a couple weeks off is not you're not gonna lose your strength abilities. Could because you know when you do the race, you wanna have your muscles in top condition. You don't want to have any fatigue in them. But that meant that since we are post-race, I needed to go do strength again. So I went to the gym for the first time this week since the run. I did my normal

Kamile: A couple weeks off is not you're not gonna lose your strength abilities because you know when you do the race you want to have your muscles in top condition you don't want to have any fatigue in them but that meant that since we are post race I needed to go do strength again so I went to the gym for the first time this week since the run I did my normal

Ashley: leg exercise routine and a bit of my hip exercise. I decided to skip out on the arms altogether because I mentioned sometimes I'm like, not in the mood. So I did it. Everything was fine. I woke up the next morning. God, the DOMS. Do you usually not get them after you exercise? No.

Kamile: I woke up the next morning, god, the dogs. Do you usually not get them after your exercise?

Ashley: And also, for anyone that doesn't know what DOMS means, yeah, it's delayed onset muscle soreness. It's that feeling you get

Kamile: yeah, yeah.

Ashley: after a hard workout. And no, I normally don't get them. And usually they happen like the day

Kamile: And usually they happen like the day after and then even more the day after.

Ashley: The day after that is the worst. So I found that as long as I keep up my routine of going to the gym twice a week, I don't have DOMs. I might be a little sore, a it it's not really anything. Because when I go to these functional fitness fitness classes that I'm

Kamile: Because when I go to these functional fitness classes that I'm going to now for how many months? Four months? I, every single time, every single workout the next day and the day after that I'm like, cannot stand up. Yeah. And I asked people that go with me of like, do you still have this? Like, when does it go

Ashley: I every single time, every single workout the next day and then the day after that I'm like, Really? Yeah. And I asked people that go with me I like, Do you still have this like when does it go?

Kamile: away? And they're like, well, yeah, sometimes, mostly not anymore. But most of them have been going for two years or so.

Ashley: Years or so. Wow. Because we have cycles of four weeks of doing one exercise and then we move to the next one. Yeah, and we do the same four weeks in a row. Because every single time we increase either the reps or the weight, the day after my my body's just like you that. Yeah, so maybe

Kamile: Because we have cycles of four weeks of doing one exercise and then we move to the next one. But even when we do the same four weeks in a row, because every single time we increase either the reps or the weight, the day after, my body's just like, you shouldn't have done that.

Ashley: that's the difference because like I mentioned in my my strength training, it's pretty standard. I don't I don't really deviate from it very often. I'm doing the same thing every single time. So yeah.

Kamile: So yeah, I did the next day I went out for 5k. For these next couple of weeks I'm just running around 5-6k when I go out for my runs. I'm still running 5 days a week mostly, but I'm taking a little bit of a break.

Ashley: I did that the next day I went out for a 5k for these next couple weeks. I'm just running around 5, 6k when I go out for my runs. I'm still running five days a week mostly. but I'm taking a little bit of a break before I start my next plan. but it was terrible. And when I set off yesterday went, I was waiting at the at the light to get started.

Kamile: before I start my next plan. But it was terrible. And when I set off yesterday I went, was waiting at the, at the light to get started and the light changes over and I go to run across the street. There's cars sitting there waiting at the red light. And I felt like I looked like a woman who'd never been on a run before.

Ashley: And the light changes over and I go to run across the street. There's cars sitting there waiting at the red light. And I felt like I look like a woman who'd never been on a run before in her entire life. My whole body just kind of fell forward with the run. And it felt like someone

Kamile: I felt like someone

Ashley: was punching me in the legs as I started running. It was horrible. my God. It was so, so tight. And then of course I have all those problems where I can't sit down because it's all about the legs and the squats. So I'm really struggling with the DOMs. And then today I went for another little like six and a half. It was hard. So we're working on it.

Kamile: But like it's fair I think you know you're also a person that doesn't do any breaks like you have been running for more than a year without a stop right even more than Yeah, which is as far as I know you're not supposed to do that

Ashley: Probably a few years, yeah. Which is as far as I know, y you're not supposed to do it. now you did like a race where you did a P V, you did like your fastest sat marathon. You you could make a little like a week or two break with no running and then

Kamile: Now you did like a race where you did a PB you did like your fastest half marathon You could make a little like a week or two break with no running and then like let your body recover but I am a person that you should do as I say not as I do because I also didn't take a break so I'm not one to

Ashley: I am a person that you should do as I say, not as I say. Yeah. And then

Kamile: speak

Ashley: to to put the icing on top of the cake. So I went out this morning. I do Saturday, it's a Saturday

Kamile: So I went out this morning, do Saturday, it's a Saturday.

Ashley: run and I went in the morning like I always do on a Saturday. And I came back and I walked up to my apartment building at ten thirty in the morning. And I guess that is when the club that's behind my building closed. Because all of the kids or clubgoers were coming out of the club at ten thirty this morning as I was crossing the street coming home from my run and I thought, what a different life we lead.

Kamile: I actually like that when that happens I used to I used to be on the other side you know I used to be a bit of a party person and I would see I would come home and I would see someone

Ashley: I'll come home and I'll see you.

Kamile: running in the street I would be like whoa they have a like they have their life put together like

Ashley: They have their life together.

Kamile: they're an adult and now have crossed the line I don't feel like an adult I don't feel like I have my life put together but at I run

Ashley: At least you've got the run. And it's funny too because when I come from America there's no clubs that are open till ten thirty in the morning the next day.

Kamile: Yeah, well that's not also very often here.

Ashley: Yeah, it was a little a little different. But so you know, it was an it was an interesting morning. Okay, so maybe let's move to our today's topic. Yeah, so the basics and understanding

Kamile: Nice. Okay, so maybe let's move to our today's topic.

Ashley: the things that you need to get out there and go for a run. Some of these might be like terminology that you haven't heard before or you need a refresher on. There's also a few like training fundamentals we just wanted to go over. so we just kinda wanna break down in simple terms. What you would need to know to get started running. Maybe you've only been running for a little while, or maybe some of these things you just haven't heard of 'cause you're not in the know.

Kamile: And some of these we have discussed more or less, like with more or less detail in the past and we will discuss in the future. But this is basically just like a back to school checklist of like things you gotta think about or do if you're starting out now.

Ashley: basically just like a back to school checklist of like things you gotta think about or do yeah starting up now. And number one is shoes. You've gotta have good shoes, right? And so

Kamile: So.

Ashley: this isn't we're not gonna talk too much about shoes, but I think the really important thing is is that you need to make sure you're buying a pair of shoes that are made for running. They don't just look like running shoes.

Kamile: Yep, and it's better like I had a conversation with a colleague this week where he was like he did the race with me like not with me He did it at the same speed as me almost like a little faster and he was like, I did it in like some old shoes I just need to get like a tracker now and then I can start running and I'm like

Ashley: same speed as me almost like a little faster and he was like I did it in like some old shoes I just need to get like a tracker now and then I can start running and I'm like

Kamile: no dude the tracker comes next

Ashley: Jacker comes next, the first thing is the shoes, you know. Yeah, because there's a bigger risk of injury. The the the runs feel differently. He also said he had flat teeth, so like he's like he definitely needs proper shoes instead of just like any old shoe. So if you have like some old running shoes used in uni or whatever, and they're in the back of the closet and you want to start running, you can do your first run in them, but the experience will be different. It's a hundred times better, and it's really important to get proper running shoes.

Kamile: The first thing is the shoes, you know, because there's a bigger risk of injury, the runs feel differently. He also said he had flat feet, so he definitely needs proper shoes instead of just any old shoe. So if you have some old running shoes you used in uni or whatever and they're in the back of the closet and you want to start running, you can do your first run in them, but the experience will be different. It's a hundred times better and it's really important to get proper running shoes.

Ashley: Best would be to

Kamile: best would be to

Ashley: Go to the running actually try them on, run on a treadmill can be intimidating if you don't yourself as a runner. But if you go to any any running want to start out, they will help you. Like people are usually nice in

Kamile: go to the running store and actually try them on, run on a treadmill. That can be intimidating if you count yourself as a runner, but if you go to any running store and you say I want to start out, I need shoes, they will help you. People are usually nice in those places.

Ashley: those places. Yeah, and if for some reason you don't have access to that or you just really don't feel comfortable in doing it, doing like a simple Google search, finding an all-purpose trainer, like every brand has their all-purpose shoe, it's all-purpose for a reason, it fits a lot of people.

Kamile: their all purpose shoe. It's all purpose for a reason. It fits a lot of people

Ashley: And just buy one of those. And with the costs, too, you know, you can buy last season's colorways, there'll be sales everywhere. Just find your size and do that. I think it's important though to mention you should probably be sizing up. So, for example,

Kamile: and just buy one of those. And with the cost too, you know, you can buy season's colorways, they'll be sales everywhere. Just find your size and do that. I think it's important though to mention you should probably be sizing up. So for example, if you wore a size 39 shoe you should buy a 40.

Ashley: if you wore a size 39 shoe, you should buy a 40.

Kamile: The best way to do it is you put a piece of paper next to a ball the floor and then you put your heel at like at the wall and you put your foot on the paper you take a little pen you do a line around your foot and then you measure how long that is on the paper 23 centimeters, let's say.

Ashley: Centimeters. That's it.

Kamile: And then when you buy your shoes, all of the shoes usually have information, what are the centimeters, like what is the foot in centimeters, or American inches, whatever, that goes in that shoe, and you half a centimeter or a centimeter. And that's the shoe size for your running.

Ashley: And then when you buy your shoes, all the shoes usually have information how what are the centimeters, like whether what is the foot in centimeters or American inches, whatever, that goes in that shoe like half or a centimeter. And that's the shoe size your looking. Yeah, 'cause your your feet are gonna expand when you run, so you need to have something that's a little bit bigger. I knew a story like a a friend of mine, she had bought a pair of shoes, she was in the shop, they felt amazing, they she bought her

Kamile: I'm a friend of mine, had bought a pair of shoes. She was in the shop. They felt amazing. She bought her

Ashley: normal size. She went for a run, she hated them, they were horrible, it was just too tight. By the time she'd gone like one kilometer, it just was painful and she had to go back and get a new pair. Yeah. you go to the store would be better if you can

Kamile: Yep, so even if you go to the store would be better if you can run around the store even if it doesn't have a treadmill also like if the shoes are gonna be too small you can still run in them It's fine. Like it's just not gonna be comfortable You might lose some toenails if you start running more or you get blisters on your toes I when I started running I

Ashley: Also, like, if the shoes are gonna be too small, you can still run in them, it's fine, like it's just not gonna be comfortable. You might lose some toenails and you start running or you get blisters on your toes. I when I started running I h

Kamile: I did all of the mistakes I first run

Ashley: I did all of them safe. I I first ran ran in old hospital shoes I had. I remember first thinking raised in all the hospital shoes. But it was fine. It was just like as soon as I got actual rubber shoes, like it was very, very different and like improved. But you can do it, it's just not recommended. the second thing I did wrong, I I got shoes, I looked at the Nike collection. I liked the color of the shoes. I got my shoe size. I think even like sized up a little bit.

Kamile: ran in old hospital shoes I had. I ran my first NK Rays in the old hospital shoes. It was fine. It was just like as soon as I got actual proper shoes like it was very very different and like improved but you can do it it's just not recommended. the second thing I did wrong I got shoes I looked at the Nike collection I liked the color of the shoes I got my shoe size I think even like sized up a little bit

Ashley: What I did not know at that time is that my

Kamile: What I did not know at that time is that my feet are wide. And then I got just a regular shoe and some brands just go kind of narrow. Like Nike's are not wide shoes at all. And then I ran them. I ran all the kilometers that the shoes are supposed to have. But I like I did suffer from blisters and like, you know, when I upgraded to actual proper shoes that I ran in a bout bought in a run store on a treadmill, it was also very different.

Ashley: feet are wide and then I bought just a regular shoe and some brands just go crowd and arrow like 19s are not wide shoes at all and then I ran now I I ran the shoes are supposed to have but I like I did suffer from blisters and like you know when I upgraded to actual proper shoes that are running a about bottom of run store on a treadmill it was also very different. Yeah because you should never need to break in running shoes. They should feel good on the first run. If they feel like they need to be broken

Kamile: they feel like they need to be broken in, they're not the right shoe for them. Yep,

Ashley: Yeah.

Kamile: and currently in the market, as far as I know, the most universal shoe is the A6 Nulloblast. So like if you really want a brand, you know, like for the beginner that is usually for most runs and for most feet, that could be the shoe you buy. But, you know, any other shoe is also fine. Then about the kilometers.

Ashley: usually for most runs and for most feet, that could be the shoe you buy. But you know, any other shoes also fine. Yeah. About the kilometers. Yeah, and then also too, they have a limit. So Camilla mentioned the whole like don't use those old gym shoes from college. Probably not a good idea. The general rule is for an everyday trainer, up to seven hundred kilometers can be run on them. All the tracking apps have ways for you to

Kamile: 700 kilometers can be run on them. All the tracking apps have ways for you to add up your kilometers over time so that you can stay within that. But I think you can look at what your average weekly run is.

Ashley: add up your kilometers over time so that you can stay within that. But I think you can look at what your average weekly run is. So maybe let's say you run like 20 kilometers a week. You can figure how long is that going to last you. And it's really down to the foam because the shoes could still look very, very new and nice and clean, but you have worn down the foam inside them. So when you get to like six or seven hundred kilometers, they're not doing their job properly anymore.

Kamile: Maybe let's say you run like 20 kilometers a week. You can figure how long is that going to last you and it's really down to the phone because the shoes could still look very very new and nice and clean but you have worn down the foam inside them so when you get to like 600 or 700 kilometers they're not doing their job properly anymore. Yeah and usually depends on the shoe itself some brands can last for thousand kilometers and some

Ashley: Can last for a thousand kilometers.

Kamile: are 500 so the Nova Blast that I mentioned is more like 500. Also 700 is a very good reference number, but if you're running in a shoe and it feels like you're not bouncing anymore, you feel the pavement with every single step you do, it probably need an upgrade, even though it's like 500 or less kilometers.

Ashley: Seven hundred very good if you're running in a shoe and it feels like you're not dancing anymore, you feel the payment with every single step you do, it probably needs an upgrade, even though it's like five hundred or less kilometers. Yeah, for sure. So you get a pair of shoes, you get out there, you start tracking yourself. Now some people don't track themselves. Some people are fine with just looking at their watch, seeing what time it was when they left and checking it when they returned.

Kamile: If you do want to track yourself, but you're kind of new to it, there's a few things you can do. One, obviously you can buy a

Ashley: If you do want to track yourself, but you're kind of new to it, there's a few things you can do. One, obviously you can buy a watch, Apple Watch, a Garmin, a Koros, a Fitbit. There's all those different kinds of watches. we'll have an episode about watches later. I don't want to get too much into it. But also two, you can use your phone. like your husband, for example. He just uses his phone, right?

Kamile: Yep, he turns on Strava and then he puts on a tracking and he goes he doesn't track his heart rate technically you could do

Ashley: puts on the tracking and he goes. He doesn't track his heart rate. Technically you could do

Kamile: you could track your heart rate with a chest strap or a bicep strap Connected to your phone, but also not needed like it's if you're starting out you can if you want to track if

Ashley: chest strap or a bicep strap it's if you're starting out you can if you want to track you're doing, then you can just turn on the app on the phone and then do it. Yeah, because

Kamile: your goal is to improve or to know what you're doing, then you can just turn on the app on your phone and then do it.

Ashley: I think too for beginner runners sometimes the pace isn't really that important to them. It's how far they went. And the phone is perfect for that. So it'll tell you did you run a five K, did you run a two K

Kamile: or if you live in a street that's like straight and goes for a long time you can just check it on Google Maps you know and see the time you

Ashley: Yeah, exactly.

Kamile: went and that's without tracking if that's what you're into. Usually the only problem with tracking on your phone is that you have to put the phone somewhere because usually when

Ashley: Yeah.

Kamile: you're running you don't have your usual pockets and so on you cannot put it in your shorts pocket most like normal shorts pockets because they will bounce. So you either need to get proper running shorts that are tight and that have pockets. Usually they're quite good at keeping the stuff in tightly and securely like your keys and your gels or whatever and your phone or you need a running belt. Best to buy one that's like, it's not really a compression belt but like sort of like a compression belt. Yeah because like

Ashley: It's not really a compression belt, but like a compression that would be like snug to your body.

Kamile: Decathlon sells these little running baggies that are I think it's 10 euros per baggie and it's like this like elastic band and like a little pocket but that's not comfortable I have one and I have been running for it

Ashley: ten euros per baggie and it's like this like elastic band and then like little pocket but that's not comfortable I had one running for it

Kamile: for for a long time until I upgraded but it's just like it bounces like if you put something bigger it bounces and it's not super flush to your body so it's just not the best option it works you can do it and one thing with gear my husband is

Ashley: It's just like it bounces. Like if you put something bigger, it bounces. And it's super flush to your body, so it's just not the best option. It works, you can do it. And one thing with gear, my husband is getting into running right now, and he doesn't want to invest a lot of money, and he doesn't know what works for him. And I cannot give him advice because it's individual. Like what works for me might not work for him. And I told him, like, you you know, you gotta buy something and you gotta you know, it's trial and error, and if it doesn't work, you'll get something else. And he like, I don't wanna buy a bunch of stuff, you know, and then not do.

Kamile: getting into running right now and he doesn't want to invest a lot of money and he doesn't know what works for him and I cannot give him advice because it's individual like what works for me might not work for him and I told him that you know you gotta buy something and you gotta you know it's trial and error and if it doesn't work you'll get something else and he was like I don't want to buy a bunch of stuff you know and then not use it like no even if you buy something that isn't perfect not perfect running shoes not perfect running belt you still use it you still use it for its like usage extent you know

Ashley: Like no, even if you buy something perfect running shoes, not perfect running belt, you still use it, you still use it for its like usage experience, you know? It's just like be the optimal Like it's still

Kamile: It's just like, it's not gonna be the optimal experience, but still, it's fine. Like, it's still fine.

Ashley: fine. Yeah, and also too, like nowadays, like you could go on places like vintage and find used things. It's really great for like running gear. if you're not really sure what you want. You see a belt

Kamile: what you want you see about

Ashley: on there, maybe you saw like a Nike belt, you're not sure if it would work, and you might be able to find one on one of those resells. Yeah.

Kamile: Yeah, or if you buy something that doesn't work for you, you can sell them on the app yourself. So okay, so now let's get out there and run. Let's talk about some really basics of training fundamentals. The first one is the 80-20 rule. What is that? So the 80-20 rule says that 80 % of your running should be easy and 20 % should be the hardest.

Ashley: Yeah, exactly. Then you can sell it yourself. So okay, so now let's get out there and run. Let's talk about some really basics of training fundamentals. The first one is the eighty-twenty rule. Are you familiar with that? Yeah. So the eighty twenty rule says that eighty percent of your running should be easy and twenty percent should be the hard effort. So that means if you were running, say, three days a week, you would have at least two of those runs.

Kamile: So that means if you were running, say, three days a week, you would have at least two of those runs that would be nice and easy. You're just going out there, putting in the kilometers at a nice easy pace that's comfortable for you to be able to talk. I think is a great example. You should be able to talk during a run. then that other run.

Ashley: That would be nice and easy. You're just going out there, putting in the kilometers at a nice easy pace that's comfortable for you to be able to talk, I think is a great example. You should be able to talk during a run. And then that other run can incorporate some speed sessions. And remember too, even if you are being a bit more speedy, and we'll talk about the different types of speed runs in a second, you're not. being speedy that entire run, there's still gonna be a nice easy warm up, a nice easy cooldown. And maybe that speed session part is only ten minutes of the actual

Kamile: Every single run that you do should not be hard. That's a very good way to get an injury and that's a way to slow your improvement down and also not to enjoy running. Most people have a bad experience of running because whenever they used to do it either in school or later, they would go out and they would run as fast as they can. They would feel like they want to throw up. Their heart is coming out of their chest and it's horrible. It should not feel like this. Even if your pace is nine kilometers per, nine minutes per kilometer or even more, even if you have to like sometimes stop and walk, it should feel easy. So as far as like your body might feel weird because you don't know how to keep your farm in, but

Ashley: have a bad experience of running because whenever they used to do it either in school or later, they would go out and they would run as fast as they can. They would feel like they want to throw up their heart's coming out of their chest and it's horrible. It should not feel like this. Even if your pace is nine kilometers per nine minutes per kilometer or even more, even if you have to like sometimes stop and walk, it should feel easy. So at first like your body might feel weird because you don't know how to keep your farm in, but like

Kamile: Like if you can have a conversation with someone without completely getting out of bed and needing to stop, that's your pace. That's your easy pace.

Ashley: if you can have a conversation with someone without completely getting out of bread and needing stock, that's your pace. That's your easy pace. And that not necessarily to a number, but there's another thing we talk about, which is pace versus RPE. And RPE stands for

Kamile: And RPE stands for

Ashley: relative perceived effort. So what that means is opposed to pace where you say, I don't know, I'm gonna run this kilometer at eight minutes per kilometer.

Kamile: Relative perceived effort. So what that means is opposed to pace where you say, I don't know, I'm going to run this kilometer eight minutes per kilometer.

Ashley: Instead you say I'm gonna run this kilometer with a feeling of five out of ten. Right. And so nine out of ten is you sprinting as hard as you possibly can. A five or a four is an easy pace. This is something that you could do for a long period of time. So it's a great way

Kamile: Instead, you say, I'm going to run this kilometer with a feeling of five out of 10. Yeah. Right. so nine out of 10 is you sprinting as hard as you possibly can. A five or a four is an easy pace. This is something that you could do for a long period of time. So it's a great way when you get into running or if you're just trying to focus on the enjoyment of the run as opposed to times by running by RP. Yeah.

Ashley: when you get into running or if you're just trying to focus on the enjoyment of the run as opposed to times by running by RPE. it's it's hard to determine your RPEs when you start running because when I did RPEs when I began I did like

Kamile: It's it's hard to determine your RPEs when you start running because when I did RPEs when I began I did like I think every run I did was like eight But a way to like kind of control yourself is like to imagine of like, okay

Ashley: A way to like kind of control yourself is like to imagine I'm like, okay

Kamile: so for example, the the most you've ever run is five kilometers, let's say that's the You're where you're at right now And then you're like could I run at this pace that I'm running for ten kilometers double the maximum you've done

Ashley: So for example, the the the most you've ever run is five kilometers. Let's say that's the you're where you're at right now. And then you're like, could I run at this space that I'm running for ten kilometers? Double the

Kamile: And if the answer is no, you gotta slow down.

Ashley: maximum you've done. And if the answer is no, you've got Yeah. Yeah. Because you you need to be able to have more. You don't want to finish with nothing in the tank, like Camilla

Kamile: Yep.

Ashley: mentioned. Like we talked about with people that do racing and marathons, half marathons, you should still have something left in you.

Kamile: you should still have something left in you. You're trained to do that. So yeah, if you're going out on a 5K and you get to the end and you feel like you're sick, then you've gone, you've gone way too hard. Another thing too is how much you run every week. So there's another thing, which is the 10 % rule. And this means that you never increase your weekly mileage by more than 10%.

Ashley: you're trained to do that. So yeah, if you're going out on a 5K and you get to the end and you feel like you're sick, then you've gone, you've gone way too hard. Another thing too is how much you run every week. So there's another thing, which is the 10% rule. And this means that you never increase your weekly mileage by more than 10%.

Kamile: There's also a question of you know when you start running you've never run and you start running and

Ashley: It's also a question of you know, when you start running if never running, you start running and

Kamile: how many days a week should I run and Most people don't know I don't know what's the actual recommendation like it should be dependent on you But it's probably best to have two or three times and then if you want to improve you do one day extra like in a few months

Ashley: days run. And most people don't know I don't know what's the actual recommendation like if it should be dependent on you. But it's probably best two two or three times. And then if you want to improve, you do one day extra like in a few months. Yeah, don't you don't have to rush into it. Like I think that's another thing w you know, we mentioned earlier when if it's hard all the time, you're not gonna want to run anymore. And if you have to go for runs all the time, you might not want to run anymore. But if it's only two or Two times a week, you'll say, okay, yeah, I can handle

Kamile: You'll say, okay, yeah, I can handle

Ashley: this. but four becomes too much. So you have to be realistic about how many days a week you can run. And that ties into rest days and recovery as well, because recovery is just as important as the run. So if you have a busy week coming up and you know that you're not going to be able to recover, let's say that maybe you're doing some other kind of sport, you're cycling, you're going hiking with the family, or you know you're gonna have a really busy work week.

Kamile: you have to be realistic about how many days a week you can run. And that ties into rest days and recovery as well, because recovery is just as important as the run. So if you have a busy week coming up and you know that you're not going to be able to recover, let's say that maybe you're doing some other kind of sport, you're cycling, you're going hiking with the family, or you know you're going have a really busy work week,

Ashley: If you're not gonna be able to get the recovery in, the runs are also gonna get harder without even having

Kamile: you're not going to be able to get the recovery in, the runs are also going to get harder without even having

Ashley: run faster.

Kamile: yeah. So for example, if you have a week where you sleep less, you shouldn't up any of your running because you already are living under harder, tougher circumstance. Also, if you are increasing your kilometers or miles that week, you shouldn't increase your speeds. If you're increasing your speeds that week, you shouldn't increase your miles or kilometers.

Ashley: And I also shouldn't increase speeds. If you're increasing your speeds that week, you shouldn't increase your miles and kilometers. Yeah, it's all about like a balance. I know this sounds like a lot of information. Once you start getting into it after a few weeks, it starts to make more sense. That's why I think using

Kamile: That's why I think using...

Ashley: an app or a running plan, whether that's for beginners or more advanced, it'll help solidify the system for you and you'll start

Kamile: system for you and you'll start

Ashley: being able to be a bit more in tune to your body and knowing when sleep and recovery are at the optimal levels, when they're not, and how those things come together. And that also works with cross training and strength training, which we had the whole episode about strength training, incorporating those things into your running schedule is really important as well.

Kamile: being able to be a bit more in tune to your body and knowing when sleep and recovery are at the optimal levels when they're not and how those things come together and that also works with cross training and strength training which we have the whole episode about strength training incorporating those things into your running schedule is really important as well yeah and also taking an account recovery from those things strength training is usually quite needed for injury prevention i guess and also like to to just better your runs to make well we talked about a whole episode about this stuff, but basically if you go to the gym once a week or twice a week and then you run three times a week, that's quite a lot exercise if it's from zero. A lot of stress from your

Ashley: Basically if you do you go to the gym once a week or twice a week and then you run three times a week, that's quite a of exercise from zero. And a lot of stress on your body. A lot of stress on your body.

Kamile: body. And then like if you do strength training on your legs one day and then you have a speed run the next day, that's not a good schema. make sure you're recovering both from the gym and from the running. You don't have to strength train, cross train when you start running in the beginning. It would be advised to do it though in general, but you can do like you start running and then you like run for a few weeks and then you add the gym.

Ashley: Yeah, like think one of the things I learned the most from running is patience. It takes time to build these things up and go with the flow and see how you feel. And but follow those basics. Have that 80-20 rule, 80% easy, 20% hard work, and then increasing by no more than 10% a week. So now let's talk about the types of runs there are. There's all kinds of runs. First off, easy run, easy or recovery run. You might hear one of those.

Kamile: how you feel. But follow those basics. Have that 80-20 rule, 80 % easy, 20 % hard work, and then increasing by no more than 10 % a week. So now let's talk about the types of there are. There's all kinds of runs. First off, easy run. Easy or recovery run. You might hear one of those.

Ashley: We talked about that. That's where your RPE is gonna be in like the three, four, maybe five range,

Kamile: We talked about that. That's where your RPE is going to be in like the three, four, maybe five range.

Ashley: not pushing yourself. You should be able to have a conversation. It doesn't have to be like we are talking right now, but you should be able to answer easily and they shouldn't be like one word answers. You should be able to have a a real proper conversation.

Kamile: Another good way to know if you're in the easy recovery zone is if you listen to a podcast

Ashley: Yeah, that's great too. Because if I do a speed run, I'm not proceeding.

Kamile: You understand what is being said. Because if I do a speedrun, I cannot listen to words. Like I cannot listen to someone speaking and like retain the information. If I'm doing an easy run, usually that's why, that's when I listen to podcasts to like to go slower because if I run and I'll start understanding like, I don't get what's being said anymore, slow down. And easy and recovery is not necessarily the same.

Ashley: That's why I listen to podcasts to like to go slower, because if I run and I'll start like I I don't get what's being down. Yeah, sometimes people like for easy and recovery runs too, like audiobooks, things where they can zone out and just enjoy the run. Yes, and easy and recovery is not necessarily So the easy run is about building your aerobic base. The more kilometers you do at that nice easy pace, your heart and your lungs get used to it.

Kamile: your heart and your lungs get used to Your heart needs to do less get the same results. And so those are what easy runs do. And as we mentioned, that should be most of your time. For somebody like me who runs five days a week, roughly three easy runs a week, then I have a long run, and then I have a split session. For somebody who's maybe running twice a week, three times a week, you're gonna either have all easy runs or two of the three easy runs. Yeah,

Ashley: Your heart needs to do less to get the same results. And so those are what easy runs do. And as we mentioned, that should be most of your time. For somebody like me who runs five days a week, I'm doing roughly three easy runs a week, then I have a long run, and then I have a speed session. For somebody who's maybe running twice a week, three times a week, you're gonna either have all easy runs or two of the three would be easy.

Kamile: the most perfect. not overstraining routine is one easy, one speed, one long. That's your whole week. Long runs. Long runs are usually

Ashley: Training routine is one easy, one speed, one long. Exactly. So let's talk about long then. long ones. Long ones are usually

Kamile: one run a week. Usually people do them on the weekends because they take time and it's the long run. It's the distance building run. Each week usually it's a little bit longer. Depends on your capacity because I even had, we, me and Ashley, we

Ashley: It's it's the long run. It's the distance building run. Each week usually it's a little bit longer. depends on your capacity because I even have me me and Ashley

Kamile: had a bit of like we were running and Ashley was like, I was doing my long run this week. It was 12K and when she said long, she used air quotes and I was like, come on Ashley, my long run is nine.

Ashley: week it was twelve K and when she said long she used air quotes and I was like come on Ashley Yeah a long run just means it is the longest distance of the week's plan.

Kamile: And usually every week it increases until you reach a deload week, which is a week where you run less volume and speed.

Ashley: Yeah. So for some people a long run could be four kilometers. For some people

Kamile: Yeah, for me.

Ashley: a long run could be thirty five kilometers. It really

Kamile: Yep.

Ashley: just depends on where you are in your journey as a runner.

Kamile: Yeah, and long runs, mostly long runs are also on the easy effort. Some long runs can have paced efforts in the middle. So you don't run the whole long run super fast or as fast as you can,

Ashley: Some long runs can have based efforts in the middle. So you don't run the whole long run super fast or the fastest as fast as you can.

Kamile: but you run three kilometers to warm up, then you do one kilometer at a specific pace that's a little challenging for you, and then you do three more kilometers at cooling down or

Ashley: Then you do one kilometer specific pace that's like a little challenging for you, and then you do three more kilometers at cooling down. Yeah, and those are called progression runs. Progressive. Yeah. So you're going to build up to a certain kind of pace and then pull back at the end. Those are I would also say for more advanced runners. people that are usually

Kamile: certain kind of pace and then pull back at the end. Those are, I would also say, for more advanced runners.

Ashley: getting into running, there's not a lot of progressive work on the long runs. It's just building up your stamina.

Kamile: building up your stamina to be able to do those bigger numbers. So maybe your top goal is a half marathon. You'll start out in your long runs might be six kilometers and over time they're going to work their way up to maybe 18 or 19 for a first half marathon. Yes.

Ashley: to be able to do those bigger numbers. So maybe your top goal is a half marathon. You'll start out and your long runs might be six kilometers and over time they're gonna work their way up to maybe eighteen or nineteen for a first half marathon.

Kamile: And that's where you get your 80 % of easy off the week as well.

Ashley: Absolutely. And then on the other side of these easy and long runs is the speed. There are a few different types. So there are a few terms that you would hear, tempo or threshold. Sometimes people say the same thing. They're technically a little different, but tempo and threshold runs, interval sessions, and then fartlicks.

Kamile: speed. Okay so tempo runs are runs in which you run at an uncomfortable effort that you can keep for a longer time. So it means you're not running at the 9 that you could keep a couple seconds or a couple minutes and then you cannot run anymore. run at a pace that's a little faster than your comfortable pace.

Ashley: Like a seven or eight out of ten.

Kamile: So it's zone 3 basically for people who like zone calculations. But yes, you should not be able to talk during that.

Ashley: basically, for people who like zone zone calculations. be able to talk during that, but you should be still able to retain some information or, you know, like you should be able to do it without

Kamile: but you should be still able to retain some information or you should be able to do it without a stop for a little bit of time.

Ashley: a stop for a little bit of time. Yeah, maybe like one word answer. So if you were with somebody else who was this was easier for them, they could be able to ask you questions and you could answer them simply. Yeah,

Kamile: They should be able to ask me questions and you can answer them. Yes or no?

Ashley: exactly. and the point is to have that threshold that you're going to. So you're going you're going to that limit that is sustainable for you. I think I talked about one time how I was really struggling to do intervals and I decided that

Kamile: decided

Ashley: I was just gonna do as fast as I could for my body at that kilometer. And then that's kind of the same idea as the tempo, which is this is the limit that I know that I could sustain for a long distance of time. Tempo runs are not necessarily very long if you're

Kamile: And that's kind of the same idea as the tempo, which is this is the limit that I know that I can sustain for a long distance of time. Tempo runs are not necessarily very long.

Ashley: an earlier runner. Like the tempo part of maybe a 5k would only be 2k. so they don't they don't have to be long, but it's tempo runs are the best place to push yourself. I think also they're great for the mental work because it puts you in a zone that you will struggle. The point is to struggle.

Kamile: The point is to be uncomfortable.

Ashley: but you can do it. So you're at a pace that is possible. Now intervals though are a little different because intervals could be when you're gonna push yourself to the max. Intervals are my favorite type of run. Yeah? in and also it's important to mention that both in tempo runs and in intervals and in long runs, you have a up in the beginning.

Kamile: so you're at a pace that is possible. Now, intervals though are a little different, because intervals could be when you're gonna push yourself to the limit. Intervals are my favorite type of run. Yes, because, also it's important to mention that both in tempo runs and in intervals and in long runs, you have a warmup in the beginning, as Ashley already mentioned, but I wanna say it again, and then a cool down in the end. So if you do a tempo run, you don't go out the door and you do a tempo effort. You go out the door, you run, distance from 500 meters to, I don't know, a couple kilometers where you go easy and you warm up. Then you do the tempo run, whatever the distance is, and then you cool down at your easy and usually an easier pace than in the beginning. Same with intervals. You first run a few kilometers or a few hundred meters when you warm up and then you do intervals. Intervals are when you do a high

Ashley: From 500 meters to I don't know a couple kilometers where you go easy and you warm up, then you do the tempo run, whatever the distance is, and then you cool down at your easy and usually an easier pace than in the beginning. Same with intervals. You first run a few kilometers or a few hundred meters when you warm up, and then you do intervals. Intervals are when you do a I effort

Kamile: effort for a not long period of time and it depends on what you're getting ready for and what is your goal. Usually it starts out like 200 meter efforts or if you're doing timed efforts, you could do like 15 seconds or I don't know, 30 seconds. And then it's usually a similar amount of time of rest where you either stop, but best if you don't stop completely, but you walk.

Ashley: for a not long of time and it depends you're getting ready for and what is your goal. Usually it starts out with 200 meter efforts, or if you're doing timed efforts, seconds or I don't know, thirty seconds. And a similar amount of time of rest you either stop, don't stop completely, but you walk. Yeah, so in interval training there's walking involved. So so for anyone

Kamile: So, it's a red.

Ashley: who'd like to do that, it's nice. I think too it's a different different mindset too because I know when I first started running, my goal was to not walk, right? So I wanted

Kamile: Hmm.

Ashley: to be able to run five K without walking. in intervals, you 100% want to be able to walk at times. And I think so it's like that different mindset. Walking's okay because you're getting that recovery time where you're gonna go

Kamile: intervals you 100 % want to be able to walk at times and I think so it's like that different mindset walking is okay because you're getting that recovery time where you're going to go

Ashley: ahead and put out that really hard effort again.

Kamile: Yeah, walking lets you to do it and I feel like that's why I like the intervals because it's just the most fun. You get to run at such speeds that you otherwise wouldn't and it's just it's really fun to run as fast as you can and then rest enough so you could do it again.

Ashley: It's just the most fun. You get to run at such speeds as you otherwise wouldn't. And just it's really fun run as fast as you can and then rest enough so you could do it again. It's like when we were kids, you know, and you would chase each other and you'd say, Can you get to that stop sign before I can? But of course, if you want to run fast and you don't want to have brakes, there's one more type of speed run that you can do, which is the fartlick.

Kamile: There's one more type of speedrun that you can do, which is the fart leg. Which everyone thinks the name is funny, but I think it's Swedish. It's Swedish and it means speed play. Yes.

Ashley: It's Swedish and it means speed play in Swedish. And the difference between a fartlick and an interval is there are no walking brakes necessarily. The fartlick is speed play, which means that you are going to bounce between different speeds throughout the run.

Kamile: A farlock is basically a mix of a tempo and an interval. Usually it starts at a faster speed than a slower speed. So you do a warm up as well, as always. And then you do a pace that's faster than your tempo pace for a little bit. And then for the same amount of time, you do a pace that's slower than your tempo pace.

Ashley: speed down slower speed so you do a warm up as well as always and then you do a pace that's faster than your tempo face pace for a little bit and then for the same amount of time you do a pace that's slower than your tempo pace. Yeah so you might do it like the RPE model. Maybe you do a warm up at a three then you kick it up to a six then you kick it up to an eight then you take it back down to a six

Kamile: kick it up to a six, then you kick it up to an eight, then you take it back down to a six, then maybe you take it to a two.

Ashley: Then maybe you take it to a two for a little while, and then you go back up to the six again,

Kamile: again.

Ashley: and the whole time you're going back and forth. And there could be different interval periods, like you go for a certain amount of time at one of those, or maybe you go for a certain amount of distance. But it's really fun too. It's also nice. it we were talking about listening to podcasts and books to keep you slow,

Kamile: slow.

Ashley: listening to different songs, running to the speed of the song, right? So maybe you have a a fast song, you run a little faster.

Kamile: to the speed of the song, right? So maybe you have a fast song, you run a little faster, slow down on...

Ashley: Slow down on a ballad. It's it can be really fun.

Kamile: Yeah, and usually what's the important part to track here is that you are able to sustain the same speed for all of the intervals. So for example, if you do in a part like if you do like four

Ashley: you are able to sustain the same speed for all the intervals. So for example if you do in a farm like if you do like four

Kamile: part like interval sessions, whatever you call it. So the speed that you do the first one, part and the slow part is the same for all four parts.

Ashley: part like interval sessions, whatever you call it. So the speed you do the first one the speedy part and the slow part is the same for all four parts. So you start the first one say four in the beginning.

Kamile: So you start the first one the same as you end the fourth one, or if you do eight of them or whatever, but like let's say four in the beginning.

Ashley: Yeah, so you want to in the sense of like a threshold run, you want to keep that even keel but you'll be going

Kamile: space.

Ashley: different paces throughout it. And then the last one is what you did all these different types of run for is for your race pace run. This is the pace that you want to be able to run your actual race at. We talked about it in our debrief episode,

Kamile: your race pace run. This is the pace that you want to be able to run your actual race at. We talked about it in our debrief episode. our example, wanted to run at 540 per kilometer to hit the goal that I wanted to achieve. So all of these different types of runs you've been working on are going to help you to get to that race pace. Now,

Ashley: where example I wanted to run at 540 per kilometer to hit the goal that I wanted to achieve. So all of these different types of runs you've been working on are gonna help you to get to that race pace. Now,

Kamile: I never once in the plan ran a half marathon 540 before that. Yeah, it's a misconception.

Ashley: I never once in the plan ran a half marathon at five forty before that. Yeah, it's a it was

Kamile: Like, because when I was doing my first marathon, my dad was like, have you already ran a marathon? No, like you don't

Ashley: Yeah.

Kamile: run a marathon in preparation of a marathon or you don't

Ashley: Yeah.

Kamile: run a half marathon in preparation of a half marathon. You run lesser distances at different paces to prepare yourself for that pace and distance.

Ashley: Exactly. So all those things come together for that. And then

Kamile: So another type of run that I want to also mention, it's not really like an often practice run, but it's the time trial. Yeah, so before you do a specific race, you do a run that's called a time trial often, and you do it like,

Ashley: So another type of run that I want to also mention, it's not really like an often practice run, but it's the time trial. yeah. Yeah, so before you do a specific race, you do a run that's called a time trial often and you do it like

Kamile: I don't know, three, four weeks before the race. And it's a run in which for a certain amount of time, you run at your race pace, but a smaller distance than your...

Ashley: three four weeks before race. And it's a run in which for a certain amount of time you run at your race pace, but a s a smaller distance than your race distance. So for example when I was preparing for the five K I did a time trial which was two miles, three point two kilometers, at my race base air space. So I could see that's so I could see if I could do it for the shorter distance and then maybe that could transfer to the longer distance. Yeah.

Kamile: race distance. So for example when I was preparing for the 5k I did a time trial which was 2 miles 3.2 kilometers at my race pace airspace so I could see so I could see if I could do it for the shorter distance and then maybe that could transfer to the longer distance

Ashley: So just like Like the concept of the marathon. You don't run the whole marathon before the marathon. You do a certain

Kamile: Mm-hmm.

Ashley: part of it. You are going to run at the race pace for a certain time trial to make sure that you're on target. And if you are able to do it, then great.

Kamile: for a certain time trial to make sure that you're on target. And if you are able to do it, then great.

Ashley: Then you know your plan is working. And if you're unable to, then you can kind of reassess and decide what you want to do.

Kamile: And if you're unable to, then you can kind of reassess and decide which you want to do. So all of these types of runs are runs that exist, but don't

Ashley: The runs that exist.

Kamile: have to do all of them all of the time. As we mentioned, the best way to do it is do one easy a week, one long a week, and then one speedy a week. And from the speedy, you can choose from all the different types of sessions, but also you can do just one all of the time. like, if you're not a pro runner and you don't care about

Ashley: Very true. As we mentioned, the best way to do it is do one easy a week, one long a week, and then one speedy a week. And from the speedy you can choose from all the different types of sessions, but also you can do just one all the time and like if you're not a pro runner and you don't care about

Kamile: improving as fast as you can, as much as you can. You can just do it slower and just do one type of run. You can do intervals or a fart leg or whatever.

Ashley: improving as as much as you can. You can't just do it like slower like you can do or or fartlet or whatever. Yeah, exactly. And as we mentioned, all those easy runs also build up your aerobic base. So you're still improving e even if you're not doing a speed run. Yeah, and especially sometimes when people start it could be all of the runs feel hard. Yeah. And then you know, like it's harder to do like specific session.

Kamile: Yeah, especially sometimes when people start it could be all of the runs feel hard And then you know like it's harder to do like a specific session

Ashley: So to help with making the runs feel less hard. There are really basics of fueling that we wanted to talk about as well. Again, I

Kamile: of fueling that we wanted to talk about as well.

Ashley: think this is another topic that could have its whole own episode, but we wanted to do it now. And I think the main reason I wanted to mention this was and I told Camilla this after the half marathon, I felt like I was the only person having gels out there. Nobody was fueling and I was shocked. And I thought, Well the Am I just missing what everyone else is? But I have a feeling that a lot of people really weren't. I think that people think taking gels makes them some sort of athlete at some level that they aren't.

Kamile: And not so much maybe some people would tolerate doing it in the run in the race, but then on training Yep

Ashley: They definitely don't do it. but you know, as we've talked about, if you run, then you're a runner and an athlete and you should treat yourself like an athlete. So okay, so there's three types of running fuel.

Kamile: Okay, so there's three types of running, fueling that are important basically, pre, per and post.

Ashley: Yeah. And so pre fueling is really important. This is what you're gonna eat before you go out for the run. the short answer is carbs.

Kamile: Yes, and not too close to the run as well. That's the fastest way to throw up or feel very uncomfortable during your run if you eat and then you immediately go for a run.

Ashley: Yeah, and I think it depends on the person because just knowing us, I let's say that we eat just straight carbs. Maybe you have a bagel, you put a little butter on it or or some jam, nothing crazy. I can eat that twenty minutes before my run and go, and I'm fine. But Camilla, you'd like a little bit longer. I will barf if I

Kamile: I will barf if I do that. For me I have to... My stomach is like finicky and I have to do a lot of like the most stressful part of running for me is running nutrition like because if I run if I eat too close to the run I will barf but if I run

Ashley: Because if I run if I eat too close to the run, I'll bart. But if I run

Kamile: If I eat too far from the run, I will need to stop to go to the loo in the middle of the run. So I have to be quite precise of what and when I eat. And my sweet spot is that two hours before the run, I can eat pure carbs, which is best if it's no fiber, no fat. for me, like... well, but if you could eat a peanut butter and jelly sandwich and you

Ashley: if I eat too far from the run, I will need to stop to go to the loop run. So I have to like be quite precise of what and what I eat, and my sweet spot is like two hours before the run, I can eat pure carbs, which is like it's best if it's no fiber, no fat. So for me For everyone, not just you. Yeah, well but like if you you could eat a peanut butter and jelly sandwich anyway.

Kamile: would be fine, I would prefer it without the peanut butter, just like jelly, because peanut butter is fat and fat makes me go to the loo during the run.

Ashley: prefer it without the peanut butter, just like jelly, because peanut butter is fat and fat go to the loot or in her. Yeah. So like perfection for like like a bagel. If you wanna re eat could eat like a gel 30 minutes before, or I some juice non buggy. Yeah, carbs don't have to be food. It can also be it can also be drinks. Yeah.

Kamile: two hours is like perfection for sandwich, like something like a bagel. If you wanna eat closer, then I could eat like a gel 30 minutes before, or I could drink some juice or like non-bubbly. Yeah, it can also be drinks. Yeah, yeah.

Ashley: So it's it's down to

Kamile: So it's down to.

Ashley: finding what works best for you. It it might take a little bit of trial and error. Unfortunately, that's the the best way to get there. And that's the same with during

Kamile: way to get there and that's the same with during

Ashley: the run, fueling during the run is gels. That's the most common thing that people would

Kamile: That's the most common thing that people would

Ashley: have. There are different gels with different amounts of carbs in them. There are different recommendations. They're saying now 60 to 90 grams of carbs per hour. those are recommended if you are going to do an effort that is gonna last longer than an hour. I've heard an hour as little as an hour.

Kamile: 90 minutes usually. Well if you're gonna run for 90 minutes then you have to start fueling before the hour ends. Even like before like 45 minutes.

Ashley: then you have to start peeling before. at the hour you should yeah. Even before that. Yeah, yeah, yeah. But so there's a lot of different recommendations and they've been changing over the last few years. But now we're saying that sixty to ninety grams of carb per hour

Kamile: Yeah, and people usually need to train your stomachs to stomach more. Some

Ashley: Yes.

Kamile: people are like you or like my friend who can just like eat whatever whenever they're fine.

Ashley: Well, I'm not like Kipros. He can just drink Red Bulls and you know, throw back throw back nerd clusters and feel fine. I

Kamile: It's seven days.

Ashley: can't necessarily do that. But yeah, with gels I'm

Kamile: Yeah, we'll jump on

Ashley: pretty I'm pretty easygoing and so you have to find out what is the best for you. And that is why you need to be practicing with gels on your long runs. Once they're over that hour mark, you need to be practicing with them, finding the ones that work best for you.

Kamile: Yeah, and like whenever when when I initially started taking gels during my runs like I read on the internet that you have to take a gel if your run is more than 90 minutes and I was training for my first half marathon so I was like, okay, I have to do this. I was so scared. I went to the running shop and I went to like pick out the gels because I didn't know what to do and I asked like the consultant guy to help me and I like gave me advice of what gel is what and whatever and I told I asked him like is it necessary that I take the gels? He's like, of course not. But like, why would you wanna suffer extra?

Ashley: Yeah, I think when people actually use the gels, they're surprised how different they feel on a long run. If you take it at the right time, which would be roughly and this is an estimate and a very basic and everyone is different, but let's say you were gonna run for an hour and a half, you would take your first gel at thirty minutes and your second gel at nine at sixty minutes.

Kamile: they're surprised how different they feel on a long run. If you take it at the right time, which would be roughly, and this is an estimate and a very basic and everyone is different, but let's say you were gonna run for an hour and half, you would take your first gel at 30 minutes and your second gel at 60 minutes. I would do even more, I do every 25 minutes. Yeah, so everyone is different, but really if I was giving a really basic Yeah, like easiest to remember. You would be shocked at how much better you would

Ashley: Yeah, so everyone is different, but like really if I was giving like a really basic outline Yeah, you would be shocked at how much better you'll feel.

Kamile: Yeah. And even in the Ashley schedule right now, every 30 minutes, you still are probably under-fueling. So even if you were able to fuel the exact

Ashley: Even if you were able to feel the exact

Kamile: amount that you need and that you can do at a max, then you could get faster at your very long run.

Ashley: then you would just like you could get faster at your very long run. Yeah. So I think if you if you are running longer distances and you are not using gels, you really should try them and see what the results you get.

Kamile: Worst case scenario, if you don't want to go to the spot shop and get a gel or order it online, you can eat gummy bears or whatever type of candy that you stomach easily and that's easy to chew for you whilst you're running. Gels are comfortable

Ashley: Or whatever type of candy that you stomach easily and that's easy to chew for you whilst you're running.

Kamile: because usually you don't have to chew them and so then you can breathe through your mouth easily and don't choke.

Ashley: then your mouth we can break your mouth and don't choke. But some harible will do the job too. And then there's post run nutrition. Number one, protein.

Kamile: Yes, as soon as you get home, you drink a glass of water. That's what I do. And then I drink a glass of Ashley's recommended protein soy chocolate protein drink.

Ashley: Yeah, chocolate milk is a great one. It's got sugar, which you do need. I know that you're thinking, I need more carbs, but these carbs are gonna help replenish the stores that you have

Kamile: and recover.

Ashley: and help you recover. And the protein is gonna help to help to rebuild the muscle and the tears

Kamile: Yeah, because

Ashley: that you've made during the run.

Kamile: exactly. And then it doesn't have to be a drink. You can eat some chicken or can eat a proper meal that has protein. As long as you get like some protein in you, you should be fine.

Ashley: And they really recommend within the first thirty minutes after a run.

Kamile: Yeah, well, those recommendations of when to intake protein after your exercise, there's discussion and science isn't very consistent. There's some advice that says you have to do it after 30 minutes after your workout, but there's also evidence that says whenever you do it in the day, as long as you get enough protein during the day, it's still also enough. So it's disputable. yeah, if you come home and you have a protein shake or

Ashley: Yeah. So it's it's disputable. But like yeah, if you come home and you have a protein shake or I think what's

Kamile: box.

Ashley: more important is like remember that you are not probably gonna want to eat after a long run. Especially it's especially important to to do post run nutrition after a long run. And a lot of people

Kamile: after a long run. Especially, it's especially important to do post-abrum nutrition after a long run.

Ashley: are not hungry at all after a long run because your body was busy doing other things and it you're just not hungry. That's when things like the chocolate milk or like a smoothie protein shake is really good because it's really easy to get down.

Kamile: after a long run because your body was busy doing other things and you're just not hungry. That's when things like the chocolate milk or like a smoothie protein shake is really good because it's really easy to get down. It doesn't really bother you so much and then you put something in the tank and then later in the day maybe you have like a nice balanced meal with good amount of protein.

Ashley: Doesn't really bother you so much. And then you put something in the tank. And then later in the day, maybe you have like a nice balanced meal with a good amount of protein.

Kamile: Yeah. And then one thing I want to mention about nutrition related to running that is you probably don't need this is that a lot of people think that if they're running, they need to take electrolytes. Most people who are beginners or don't professionally run, don't run in very hot climates, usually don't need electrolytes. You get enough salt with your food already and then like usually also you have to actually look at the electrolyte drink ingredients, but most of them are just like table salt and sometimes they have like sugar extra. So

Ashley: you get enough salt with your food already and then like usually also you have to actually look at the electrolyte drink ingredients but most of them are just like table salt. Yeah and and sometimes they have like sugar extra. So sometimes when I go on long runs that I know they're gonna

Kamile: Sometimes when I go on long runs that I know they are going to be very long and very sweaty and I have exercise a lot that week, I just put table salt into my water and that's what I have and that's enough. You usually don't need extra.

Ashley: And I I just had blood that we I just put table salts into my water and that's what I have and that's enough. But if you prefer the tablets, that's okay too. But I think the great rule of thumb on electrolytes is you only need to consider using them if you have done something that is out of extremely out of the norm. That could be either you did a really hard effort compared to normal, whether that's like a really intense speed run or a really long run.

Kamile: need to consider using them, if you have done something that is extremely out of the norm, that could be either you did a really hard effort compared to normal, whether that's like a really intense speed run or a really long run, or on the other side, if it's very hot and it's something you're not used to and you're sweating a lot more than you would.

Ashley: Or on the other side, if it's very hot and it's something you're not used to and you're sweating a lot more than you would.

Kamile: My body is not very good with like hunger cues and whatever, but with electrolytes, I always know when I need them because I just get like, I get super thirsty without and drinking water doesn't quench the thirst.

Ashley: Doesn't yeah, quench your th quench it. Yeah.

Kamile: Yeah. So like that's usually like, probably need some electrolytes because like my body's

Ashley: Yeah.

Kamile: like asking for something. Most other cases, like you could take it, but like there's no benefit. Usually if you take the sports electrolytes, they're unnecessarily expensive. And so it's like, if you want to spend the money, sure, but you don't need to. then just like, oftentimes a bit of a scam. So yeah, save the money you would spend on

Ashley: You could take it, but like there's no benefit. Usually if you take the sports electrolytes, they're un unnecessarily expensive. so it's like y if you want to spend the money, sure, but you don't need

Kamile: Yep. Very good advice.

Ashley: to. And then just like it's oftentimes a bit of a scam. Yeah, like save the money you would spend on electrolytes to put in your shoe fund. Great. So those are our back to basics for running and then fall and the new school year. if if you have any other things that you were interested in hearing us cover, please email us hello dot running on empty at gmail

Kamile: If you have any other things that you were interested in hearing us cover, please email us hello.runningonmphemail.

Ashley: dot com. we'd be happy to do deep dives into any of these things. We like we said, we we planned to do a couple on some of these anyway. but we thought it was a good time of year to just have a reminder for all of us.

Kamile: Yeah, and if you think we forgot anything, like in the list of the beginning of the run, like what you need to know before you start, also email us about that.

Ashley: Yeah, absolutely.

Kamile: Okay, thank you so much for listening. We hope you will rate, review, and subscribe to help get the word out. We'll be back soon with a new episode. You can find us wherever you get your favorite podcasts.

Ashley: Okay, thank you so much for hope you will rate, review, and subscribe to get the word out. be back soon a new You can find us wherever favorite podcast. And you can follow us at running on empty underscore pod on Instagram or get in touch with us through our website, running on empty pod for the latest news and episode info. Okay,

Kamile: Okay love you, keep running!

Ashley: love you. Keep running. Bye.