 Our next caller is Mike from the UK. Hey Mike, how can we help you? Hi there guys. First of all, thanks for the show. Real fond of information and challenging as well. Don't agree with everything you say, but it's a fantastic show to listen to. So distance runner, I'm a distance runner, been running distance for 10, 15 years. And I'm not getting any younger, want to get a bit stronger. Frankly, want to look a little bit better. Nobody's ever looked at a long distance runner and gone, God, they look good. I purchased performance in anabolic, but I'm almost a little bit nervous to start. I still enjoy running, I don't want to stop it completely, but just want to structure it right when I get into it. Now everything's shut over here, gyms are completely locked down. So just kind of beginning to kind of plan for when they reopen, just kind of a bit of advice on how to mix a bit of running with performance and anabolic. Mike, how much are you currently running right now per week? What are you doing about, it's 20 to 25 miles, five, six runs a week. Are you trying to keep that high of a frequency up while also programming? Are you asking what we think is a good suggestion if you want to still run a little bit, but also run one of the programs? Yeah, yeah, a good suggestion, actually. I'm willing to pair it back because I want to make sure I'm doing the program justice. So personally, I would love to see you run Maps Performance and then run on your mobility day. So you would do mobility work and then go take off for your run on the mobility days. And you could do that three days a week. So you could lift three days a week on the foundational workouts and then three days of mobility work before you go off on a run. If you were my client and I was trying to compromise how much you like to run, but then also try and program well for you, that's what it would look like for me. I'll get a little bit more specific even, Mike. I would go, if you're going to run 10 miles a week, then I would do two days of resistance training, the foundational workouts and performance. If you're going to go 15 miles or more a week, then I would break it down to one. When you throw in a lot of resistance training, two, three days a week plus 15 plus miles of running, for most people it just becomes way too much and you end up getting negative returns. But if you're doing about 10 miles a week, which is less than half of what you're doing and you include two days a week of resistance training, you may actually find that you get a little faster. And I've actually experienced this with some of the distance runners that I've trained. Again, if you go up to 15 miles or more, then one day a week of resistance training will be plenty and you'll still get some benefit from the resistance training. Oh, no, that's fantastic. And kind of getting back into it, I bought starter as well. Would that be a good one to just get back into it as the gyms have been shut for bloody months now? Would it be worth kind of launch straight into performance or just kind of get into it with map starter? No, great. I'm glad you did that because you haven't done any resistance training. Start with map starter. That's fantastic. Brilliant. No, I really appreciate that, guys. Thank you. No, no problem. Yeah, great question. It's Sal who you mostly disagree with, right? I've got to say, we've had a few spiky conversations on Instagram, but you know, if I agreed with everything, it'd be a boring show to listen to. Yeah, no, yeah. I don't agree with half as shit he says. So don't worry. It's normal. And the best bit, it's whooshed the sheer source. Finally, that's been correct. At least you got that amazing accent. Don't worry about looking like a long distance runner. You guys, you guys look good. I sound good, but we'll keep it at that. Thanks a lot, Mike. Thank you. Cheers, guys. Thank you very much. Cheers. I fucking love everybody that you can. I swear to God, they're some of our favorite listeners. Yeah, they do have a good sense of humor. I feel like the people in the US, I think we're so goddamn sensitive. You're right. You're totally right. We were like overly sensitive over there. Then you could talk shit to them and they give it right back. One of my best friends was from the UK Bav and he would just, we would rip each other. And it was just a good time. I love that. It was a good time. I love his question because if you do run a lot, first off, resistance training has tremendous benefit for any athletic endeavor. It's going to provide more stability, of course, strength, is the foundational physical pursuit, meaning if you increase your strength, you're going to get better at pretty much everything else. So if you improve your strength, your endurance is going to go up, your stamina is going to go up, your stability is going to go up, your balance is going to go up. But there's always the problem of how much can I include along with my training because at some point you overdo it. When you're running a lot, I've trained quite a few marathon runners and triathletes. I have them resistance train usually once a week. That's it. And we're doing very basic stuff and we're not overdoing it. It's to support their priorities. And that's really what you have to identify from the beginning is what is the real goal. If you want to use resistance training to beef up and support the strength that goes into the running, because that's where you want to be the most, that's what we have to structure. You have to be very realistic with your goals too. I mean, you have to understand that if you want to start to build muscle and change the way your body looks, you are going to get worse at running. That's just coming. You have to accept that. And it's just how much are you willing to give up of that for the look that you're trying to obtain? Or I really don't care that much about the look. I just want to get stronger to complement my running. Totally different. Totally. If you're telling me that, oh, and that's where I think what you suggested was great, Sal, one day a week, because you're still, your main focus is running. I want to be a good runner, but I also see the benefits of strength training. But you're not going to change your, if you're running 20 plus miles a week and you're only strengthening, you're not going to change your body radically. You're not going to be all of a sudden this buff runner. You're going to be mobile, more mobile, you're going to be stronger, but you're running still going to be great. So you have to understand what your actual goal is and what you really want to accomplish from it and then be okay with it. There's a give and take. It's funny too, I had one client who was a marathon runner and her goal was to qualify for the New York marathon, one of the bigger ones. And I forgot what time she had to get in another marathon to qualify. So, and she was running a lot every single week. We actually reduced her running down. I think she was running, even leading up to the marathon, 15 miles, I believe was a max, so that we could make time for strength training. And she got faster. And a lot of marathon runners make the mistake of just running more and more and more to get better at a marathon when oftentimes it's too much. They bring it down just a little bit, strengthen their body and they actually see an improvement in performance.