 Hey guys I just finished making the Q&A video answering all your questions and I want to start out by just saying thank you and could you please do me a favor and click the subscribe button so you can stay tuned to all the videos here on this channel. All right that's all let's get on to the video. All right guys it's time for Q&A questions and answers you asked I'm going to answer so we we had quite a lot of questions come in and that's great thank you for asking I won't be able to answer all of them probably or maybe I will but I'll try and do it fairly rapid fire kind of style and not spend too much time on each question. Some of the questions I might even use for material for a full video we'll see about that so I'm just going to jump straight in and start with some of the questions. So first question from Chum2000 have you heard of greasing the groove and could such an approach to training be also good for running train? I haven't heard about it I looked it up quickly now and it looks like it's basically being very consistent and constantly you know working consistently on the same movement pattern in order to stimulate the neurological motor pathways and yeah I mean that's true for running too if you do a lot of strides or or or fast paced running you will stimulate some of those faster motor neurons and but also mileage just in general running more will make you more efficient as a runner neurologically so you become better at recruiting the muscle fibers and moving in an economical way I don't know if that's relevant because I haven't really heard about that term but yeah next question A comments is there any aspects to reaching one's running potential including 100 meters to the marathon etc that is better supported by diets other than a fruit-based diet? Well I'm of the opinion that a fruit-based diet is optimal for our health because it's our natural species specific diet so I'm inclined to think that it's good for everything however you know first thing that came to mind when you ask that question is that if you're doing a hundred meter sprint if you're a sprinter basically you you're actually not relying on the aerobic system and you're not relying on even the anaerobic system that much you're relying on the phosphocreatine system that means you need to have a large store of creatine in your muscles in order to perform well so if you're at the high end of sprinting performance you you probably need to supplement your diet with creatine I think that would be a performance enhancing supplement to include in your diet if you are a sprinter that's not so important if you're a marathon runner though and for marathon runners definitely a high carbohydrate plant-based diet is is really optimal to stop glycogen but of course you do need a lot of protein as well ideally and fruit doesn't have as much of it so I suggest supplementing with protein powder or eating legumes if you can tolerate uh tolerate them both legumes and protein powder can be challenging though digestion wise but um yeah Sean Byrne asks what changes have you noticed in your body composition physical and mental health since you started running seriously my body composition has changed I mean I have a little bit more muscle especially my legs obviously compared to before my fat percentage hasn't changed much it goes up and down a little bit based on whether or not I'm trying to cut down or if I'm trying to or if I'm just not focusing on that my mental health though definitely improved I would say running will ask me to process my thoughts and just be with myself every day when I'm out running it's a very nice way to stay balanced emotionally I find my physical health definitely has improved just because when you train when you get fit all of the different functions that are good for life they improve so you get better at everything really so I would say better health better mental health and a little bit more muscle hey guys so I'm editing the Q&A video here and I just realized I should definitely tell you guys about the fact that I actually make Q&A videos every month over on the loan trail patreon page so just head over to patreon.com slash the loan trail there's a link in the description and yeah if you want exclusive content that's the place to go all right let's get back to the video soul goodman since when do you actually run I mean regularly as your hobby sports and how did you get into it what was your motivation with running and and doing some other sport well I suggest you check out one of my old videos how I got into running I'll put a link to it here but basically I've always run a little bit my dad used to run or he still runs and but it's really you know three or four years ago that I started getting inspired about really starting to run a lot and I would say it's the last two years only since 2017 well two and a half years or so that I've been really focused and training systematically and training well I used to do taekwondo when I was a child or in a teenager I have a black belt and so that's my that's my childhood closed home do you ever find that you have itches when you're running I have moderate OCD and when I'm out running I have to stop occasionally itch which can be annoying do you just ignore any itches until they pass I haven't had any issues with itching when I run but I would bet that's pretty annoying I think in general with itching the the the key is to to to just ignore it and it usually goes away the more you itch usually the more it itches in my experience so difficult to to to achieve though Vegard Urd asks what do you look for in a running shoe let's say you want three four pairs daily trainer tempo interval long running easy pace race day yeah definitely you definitely want different pairs and different shoes have different benefits different pros and different cons so for sure when I'm looking at a training shoe like you're just an easy mileage long run type of shoe I actually really enjoy the hook up bondai which is like super cushioned but that's pretty heavy though it's a heavy shoe so yeah I would I would use that if I'm going easy so I would look for a lot of cushioning and on an easy sort of trainer and then when I'm out doing a little bit of a harder session I obviously want it to be pretty light and I have the hook a carbon x for example that's super light that's actually a shoe that I will use for races I haven't used it in a race yet only done it on a few important workouts other than that I have my hook a Clifton which is also pretty heavy but not as heavy as the bondai so for me that's a pretty good shoe for general maybe tempo runs or a little bit faster paced stuff but also for easy runs and long runs too for that matter yeah I mean what do you look for in a running shoe I like it to be pretty low drop but I used to run with ultra shoes that are zero drop and I came to enjoy more hawker shoes just having like three to five milliliters millimeters of elevated heel I actually find that to be I like it more maybe my Achilles or my ankle mobility I have limited ankle mobility that sort of makes it easier for me a little bit to have a little bit of a heel but obviously the lighter the better comfortable comfort is probably the main thing I would say comfort is the main thing that I want to focus on and and after that cushioning I wouldn't want a shoe that has 10 millimeters of cushioning or of elevated heel that would be too much like in terms of like heel to toe drop I do like a lot of cushioning though 10 millimeters is not much next question lush lady barefoot lady barefoot running do you do it do you recommend it much love I don't do it I would like to do it I think it is a good idea to do it it strengthens the foot but I would throw it in only as barefoot strides or perhaps a short some faster running on on the on the on the track or on grass once a week or twice a week just to strengthen the feet and work on good form healthy vegan adventures asks what places around the world do you recommend for trail running well I haven't been everywhere obviously and I don't know I mean if you want to do crazy mountain running La Palma is pretty good but it's pretty extreme though other than that Norway dude Norway is the best place Norway is amazing for trail running so I would recommend Norway Jacob tip how to recover from or prevent shin splints well the main way to to avoid shin splints is to not ramp up your mileage or intensity too quickly be careful when you're introducing new elements into your training build up slowly have your volume build very slowly be conservative and add in some foam rolling I think foam rolling can be a good way to work on it if you already have shin splints you probably want to take a short break from training a couple of weeks maybe and then slowly build into it again Mount Alban jr your post epic run routine protocol to start repairing your body and get it ready for the next run okay so I guess you're asking about what I do after a run first thing I hydrate come home I actually at first I weigh myself to see how much water I lost in sweat then I drink the water to replace the water lost and then I change my clothes and then I eat and that's just about mainly getting in carbohydrates fruit is ideal for bananas are optimal I add some protein powder to it as well sometimes I take some supplements and then it's about resting just chilling out sitting on the couch if you had an important workout you want to rest for the next few hours for short because that's when the actual adaptations are taking place in the next few hours and even the next few days that's when your body is actually building that fitness um Charles Eckendall what are your short and long-term fitness goals have you ever played tennis or done martial arts yes I have done martial arts I have a black belt in Daigondo as I mentioned I don't haven't played tennis do you see running as being quite one-dimensional compared to other fitness activities of sports tennis you're moving more slow and fast to which fibers explosiveness balance agility uh yeah I mean yes I think so uh martial arts for example are really great because you're working on all those different aspects of fitness and being well-rounded yes running is pretty monotonous you're working on a very um yeah I don't know what the word would be one-dimensional is a good good description although we are runners humans I think and so running for us is a good way to keep our body uh fit the way it's supposed to be fit so I think running needs to be a part of everyone's life lives ideally but yeah if you want to be a well-rounded athlete and you want to be fit in a general sense I would also add in some other things like tennis maybe and martial arts and and things like that uh what are my short and long-term fitness goals that's a big question maybe I'll save that for another uh video I think so feel free to remind me if I forget so good money game how many k's you run a week what is usually your longest distance um I've built up to a hundred k per week I did that last year but then I've had a break now and so now I'm building back up right now I'm like this week is like 40k per week 40 kilometers and yeah I'm building my way back up to a hundred k later this year and I would like to obviously keep building it for years to come but at the moment 100k per week is the longest I've ever done um what's my longest distance the longest distance I've ever done is 31 kilometers um not super long but uh typically my long runs are between 20 and 30 kilometers but I need to work on building that for the marathon dre dre dre place how much protein do you generally consume per meal and do you use protein powder yes I use protein powder and I use how much per meal well I typically aim for around a hundred grams of protein per day I weigh uh currently 70 kilos so I yeah I I take about uh 50 percent of my protein probably comes from protein powder um and each meal then would be something like 20 to 30 or even 40 grams of protein harry harry what about black or blue toenails do you ever have that problem I've tried all kinds of shoes but none of them prevent destroying my toenails only running in sandals yeah that is a an issue I think every runner deals with especially if you're running downhill because your feet will be um pumping against the shoe the main thing here is to not wear two small shoes you want you know you definitely want like half an inch uh like a centimeter or even more um between the tip of your big toe and the tip of the shoe like you want to have a lot of space in front there um and and wearing shoes like I'll I'll try is really great because they have a wide toe bunks um hoca shoes are okay some other shoes are really horrible in the sense that they're just too tight in the in the forefoot um so that's that's a big thing wearing the right shoes but yeah even if you do you probably still have to endure some black toenails I've seen a lot of runners actually just lose all their toenails they don't even have toenails anymore it's one of the um problems of being a runner I guess that was actually all the questions on the long trail let's go over to the sweet natural living questions so lolid b how do you protect your joints long term with running specifically knees actually joints our joint health turns out to be actually better as I've heard anyway I haven't looked into this but I've heard that joint health is better in runners than in non-runners running is actually good for your joints because moving your joints means that you're getting uh blood flow into your joint capsule and well not blood but you're you're moving the fluids so that you can move things in and out of the joints and and that's good for joint health so but also it's important to have good running form and to not uh uh not ramp up your mileage too quickly and stuff like that so for me it's going very well with with my my knees no problems there sindre Eliasen asks I have a more general questions for you thoughts on psychedelics cannabis well that's sort of on a different topic I guess but I would say in general I'm very curious about psychedelics I'm positive to using them I think it's a really good way to get insight into yourself and to life and stuff like that but I'm also a bit scared I guess from of LSD and stuff like that uh I have smoked a lot of cannabis in the past and I'm happy I've done that but I recently smoked some cannabis again and I slept really poorly and I just didn't like it so nowadays I don't use any cannabis but I used to um I'm sort of ignoring some of the comments which are sort of totally about other things but uh so excuse me if you're one of the people that asked the comment and you didn't get your comment answered um just kidding a running question when monitoring your running distance in kilometers per week how to approach the distance of an individual long run and somewhat irrelevant back to in the fortarian days did you eat olives olive oil uh no I didn't but I think olive oil is pretty good actually as long as you keep the general fat intake pretty low like 10 max 15 percent of calories some people can possibly tolerate up to 20 percent of calories from fat but I can't um yeah in the long run typically could be something like 30 percent of your weekly mileage so if you if you run say you run 50 60 kilometers per week then your long run can be 20 kilometers that's a pretty good rule of thumb Charles Ekendal yeah he says I'm looking different I cut my hair yes I did very vegan gesund chemical you're looking good what about eating habits when you're training how much do you eat before and after running are you training every day how did you train on the palm when it's hot a lot of questions happy if you just answer one thank you thank you for that um my eating habits when I'm training are the same just a lot of calories basically three to four thousand a day probably usually uh how much do you eat before and after running well nothing special I just eat breakfast and then a few hours later I go for run and I come home and I eat a huge meal are you training every day no usually I have one rest day per week how did you train on lapalma I didn't train much there I had a break from training in working but I did start running again a little bit when I was there at the end um josephine christensen hey so my question is quite similar to some of the others how do you protect your joints especially your ankles when trying to run faster and further on a beginner at running and for the last three months I've been tracking my runs to see how I'm doing I set a goal to have the average speed of 10 kilometers an hour in a five kilometer run and that is accomplished great now that I'm aiming at getting it to 11 kilometers per hour I've been training for that for three weeks now I'm having a lot of problems and pains in my ankles kind of like shin splints I try to avoid it etc also do you have any advice for when you are starting to train for longer runs have marathons and marathons something you should something you must do and something you should definitely not do well you say you've been training for that increasing your pace basically for three weeks now and and you have some pain well three weeks is is nothing okay so when you start increasing your training in some way increasing the pace increasing the mileage increasing anything doing any change you want to give it of quite a few weeks of adaptation so three weeks is very little and so if you if you suddenly just jump up to a much faster pace than you're used to that can give you pain in the ankles and other places too so that's usually the solution when when you have pain it's usually too much too quickly too fast too much it's just generally just too much too fast and the way to do it would then be to back off a little bit and instead of spending three weeks of adapting to that faster pace and actually spend like six or 12 weeks adapting to it and you don't want just like jump up you can jump up but then you have to jump back again maybe the next week jump back up then back down maybe two weeks uh intense training and then one easy week there's a lot of ways to do it but you got to be careful and conservative that's the main thing um and I wouldn't really necessarily focus at on you know a particular speed like getting from 10 kilometers an hour to 11 kilometers an hour um I would allow I would just focus on good training and then the speed will come naturally you don't necessarily have to try to run faster you will just naturally run faster as you start training more so increasing your volume of easy running actually can be very powerful you don't have to run fast to run fast strangely enough you need to do a little bit of fast running to run fast but most of your ability is coming from your aerobic system which is developed by time so if you can just run more hours per week and you can do it easy easy intensity careful because that's much easier on your joints and your legs and you build up that volume a little bit that will actually give you more bang for your buck usually um and the last question about something you must do and something you definitely shouldn't do for half marathons or marathons that's a good topic for maybe another video I'll I'll try and remember that thanks for your question and and good luck with your um um training and of course anyone watching if you if including you um just Josefina if you have any questions or if you want coaching or anything you can always contact me at my website mgjcoaching um there's a link in the description lucifer what training is best in order to lower the pace but still don't mess up the breeding flow um not sure I understand that question entirely um but yeah I don't understand John quibble how do you protect your joints and how to avoid getting blisters well we talked about the joints a few times now um in terms of avoiding blisters you just have to get calluses you just you will get some blisters basically but uh wearing in gingy socks toe socks I think there's an affiliate link in the description those are pretty good at preventing blisters dj 121 what are your fastest times in all the distances you have raced can you run the 10k under 29 minutes or the marathon under 220 no I cannot do that if I did that I would be a sub elite athlete already I would love to do it though can I ever get to the point where I run a sub 30 minute 10k and a sub 220 marathon perhaps that would be the dream that would be my dream I haven't actually trained for more than a couple of years systematically so my fastest times are not really super awesome my half marathon pr is 133 and my um yeah that's the only pr that actually reflected a good race for me all the other races I wasn't really well prepared I would say in august last year I was probably in sub 40 minute 10k shape and and sub 90 minute half marathon shape and possibly just possibly sub three hour marathon shape but I didn't get to race the marathon so we'll see what 2020 can can bring bend the wet opinions on eating animal products that's not really a running specific question um I mean I'm obviously not a fan of animal products I I think a plant-based whole food plant-based diet is the best especially fruit focused diet and that's why I recommend what I do healthy vegan adventure asks is it better to carry water and supplies in a running vest or a running waist waist belt um I prefer the the belt um I just feel trapped in a vest but uh if you have a lot of stuff to carry the the best is obviously better um joe owens talking sense excellent channel can you help me before I go for a run in the morning after 12 hours of fasting I've been eating about 10 days two hours or so before but I find I get very thirsty not long after could this be high blood sugar that's very difficult to answer I would need much more information about a lot of things in order to answer that question but uh perhaps you could just try drinking more water with the dates um yeah I don't know and that's it that is it actually great questions guys a long video if you made it all the way this to the end of this video then please give me a subscribe I would love to have you with me on the channel check out some of the links in the description I post on Instagram sometimes I post on Strava almost every day that's my training log I um yeah so stay stay tuned and stay subscribed and and yeah and as I said if you have any more questions like if you have any particular questions relating to you and you want some advice maybe you could always send me a message you could go on the facebook page for the loan trail send me a message there you could contact me at my website there's a link in the description mjjcoaching we can set up a coaching consultation if you want to talk about your training and and all that so I appreciate all your questions that was really fun answering we actually answered all the questions so I I yeah it's a long video but thanks hope you're having a good day I hope your running is going well and I'll see you around bye