"If you want to become a better runner, begin by running better"
Pete Magil, oldest American to break 15:00 for a 5k (just a few months shy of his 50th birthday)

 

I used to love watching athletes struggle on their way to the finish line. The sheer willpower over their bodies to keep going - breathe taking. Remember back in 1982 when Julie Moss crawled on the ground at the end of the Ironman? These images are responsible for getting me out the door and on my own athletic journey, but they won't keep me going. Because athletic longevity requires taking advantage of new information, not the old school, "what doesn't kill you makes you stronger" and "no-pain, no-gain" type of culture that we grew up with.

I was so excited about running that I opened a running specialty store back in 1991. For 20 years I helped people with what shoes to wear, how to train, what foods to eat. It was an experiment of sorts. I'd take what the companies marketed to me, share it with my customers, and then sit back and watch the REAL data roll in. And that my friend is why I'm no longer in the business. Sure there are many great products out there, but the products should be an add-on, not a crutch. And that's exactly what most of them turned out to be,

That's why I post these basic concepts as well as cutting edge info. To focus on healthy RUNNING well into old age, without wearing your body out. Nothing drives me crazier than to watch some guy running down the road with a knee brace on, all the while, his toed out foot plant is very hard and forcefully. The whole chain leading up to the knee is very unstable, and the upper body compensation is painful to watch.

My advice for someone like that: STOP RUNNING. Yep, don't take another soft tissue damaging step until you STRENGTHEN WHAT IS WEAK, LEARN PROPER MOVEMENTS, and get the right kinds of flexibility back by using dynamic movements, not stagnant out-dated stretching.

Anyone can change back the hands of time and run strong and free felling like we did as kids. That is why I do this.

If you have any questions you would like answered, throw them at me. I’d love to dig up the answer. There is so much we can learn from each other.

Run Strong,
David Pajer


davidpajer@run360.org

Most Recent Post
NEW(EST) NUTRITION 101

We were all told that talking about politics and religion would cause a divided room; not good at a social gathering. Now it appears there is a new taboo subject that should be added to the list – Nutrition. And why would that be?

How many times have you been told, this is good for you, and that is not? How many times did you change your belief system to adjust to new nutritional information? Maybe politics and religion are easier subjects to tackle. At least there is a consistency in their beliefs.

So once again here is new information that I’m sure will hit you blind side the way it did me. Leaving you to wonder, what now? How do I eat before a run, during, and after? You will be saying, as I did, this new info sucks! But keep in mind, the earth was once “known” to sit in one spot as the sun and stars circled around it. And those that challenged that knowledge were not applauded for their amazing scientific insights. Nope, they were seen as the crazy ones.

With that said, and no I don’t feel crazy to have crossed the tracks on this one, here’s what I’ve learned, and accepted, and adapted to.

Oils and Fats
Those “heart healthy” seed oils like canola and soybean cause inflammation in our bodies. Inflammation is the base that diseases are built on. These “seed” oils are in almost every processed food. One of the reasons they’re inflammatory is because of the degradation that occurs during extreme heating needed to produce them. The other reason is they’re very high in omega-6. We now eat an omega-6 to omega-3 ration of 20:1, while nature built us on a 1:1 ratio. If you had to live off the land, as our ancestors did, you would be able to find more omega-3’s, and not these man-made highly processed oils full of damaged fats.

And there’s more! Those saturated fats that we were warned to stay clear of are now on the “yes” list. Grass fed butter, yes cows are suppose to eat grass, and when they walk around in the sunshine and eat grass their fat is an incredibly natural blend of healthy human friendly fats. Same with coconut oil, egg yokes, and cold pressed olive oil.

In fact, cholesterol has been taken off the list as an item of concern for heart disease. The American Heart Association made this announcement at the beginning of 2016 (but if you look at their dietary guidelines, they still sell up a low fat, low saturated fat diet). It seems that the cholesterol found at the heart attack scene is very similar to firefighters being found at a fire scene. There to help put the fire out, or inflammation in the case of heart disease.

And here’s what got my attention, cholesterol is needed by EVERY cell in the body. We do make some, but rely on food intake to get enough to make healthy cells and a robust hormone system. Plus our brains are mostly made up of this stuff. From a nature point of view this makes sense. So why are our doctors, who have a few hours of nutritional training, pushing cholesterol lowering medications on us?
It appears that the bad cholesterol, the LDL number that gets doctors nervous, can be small dense particles that are truly an issue, or large fluffy particles that are extremely helpful. The overall number is less of an issue than the number of small dense ones. How are those small dense ones created? Bet that has something to do with our overheated seed oil consumption, and excess carbohydrates.

OH NO, you didn’t just dis our precious carbs like they’re a bad thing!
Sorry, but yes I did. And this also blew my mind, and really made running long and hard VERY difficult until I became “fat adapted”. Now that I am, I can run for hours without any food intake. I may have a couple hours of carbs in my cells, but I have day’s worth of fat energy to burn. It’s just a matter of opening the flood gate by turning your sugar burning system into a fat burning system.


Chart from Primal Endurance, Mark Sisson & Brad Kearns


Why are they bad? Excess carbs cause an insulin rise that eventually leads to insulin resistance. That means, the receptors get over stimulated, and lose the ability to “hear” the insulin signal. Therefore the body needs to make more and flood the receptor to get the signal to work. This is the bases of diabetes.
By eating carbs in the amounts that nature built us on, and relying on fats for fuel, we can then address our biological needs while fueling our athletic pursuits.

Plus excess carbs need to go somewhere. If the sugar (carbs) in your blood is not being burned for fuel, or filling in a deficit (refueling), it will be stored in the other only way possible, as fat. We can only store a few hundred grams of carbohydrates (hence the marathon bonk at mile 18ish). That’s not much, that’s why we don’t need to eat many, and why it has to be stored somehow. Storing it as fat is nature’s solution.

So don’t add more carbs, but instead let your body burn fat for fuel.
There are many resources to get you up to date on this new healthy approach to eating. Here is one of my favorites and a great place to get started.

Dr David Permutter
drperlmutter.com
Dr. Perlmutter is a Board-Certified Neurologist, Fellow of the American College of Nutrition and four-time New York Times bestselling author. He received his M.D. degree from the University of Miami School of Medicine where he was awarded the Leonard G. Rowntree Research Award. He has published extensively in peer-reviewed scientific journals including Archives of Neurology, Neurosurgery, and The Journal of Applied Nutrition, and is a frequent lecturer at symposia sponsored by such medical institutions as Columbia University, Scripps Institute, New York University, and Harvard University. He serves as Associate Professor at the University of Miami Miller School of Medicine.

Dr. Perlmutter has been interviewed on many nationally syndicated television programs including 20/20, Larry King Live, CNN, Fox News, Fox and Friends, The Today Show, Oprah, The Dr.Oz Show and The CBS Early Show. He is the recipient of the Linus Pauling Award for his innovative approaches to neurological disorders. He is the recipient of the 2006 National Nutritional Foods Association Clinician of the Year Award and was awarded the Humanitarian of the Year award from the American College of Nutrition in, 2010. In 2015 Dr. Perlmutter was awarded both the Media Award from the American College of Nutrition and the Healthy Living Award from The Invisible Disabilities Association.

Dr. Perlmutter’s books have been published in 28 languages and include Grain Brain, The Surprising Truth About Wheat, Carbs and Sugar, with over 1 million copies in print. Other New York Times bestsellers include Brain Maker, The Grain Brain Cookbook, and his most recent book, The Grain Brain Whole Life Plan.

Run strong,
David Pajer

.
Start Here
 

Most Recent Post

 
 
 
 
 
© 2016 Run360 - Running and Fitness Advice, training, and workouts.
Run360 nor anyone associated with Run360 will be responsible or liable for any injury sustained while exercising at your home, gym, track, or elsewhere. Consult a Doctor before starting any exercise program.