(door rattling)
- Morning, trainiacs.
Back in the cavern.
Finally got home from Orlando last night
at about eleven p.m.
Training camp with QT2 Systems was a ton of fun,
and we're just before noon next day.
Time to run, kind of.
We're gonna talk about how I'm returning to running
with walk running, and how you can start
or return to running with walk running.
Alright, let's walk run.
(energetic electronic music)
(repetitive banging)
Excellent run, trainiacs.
5.6K in 30 minutes with five, no, math,
six six minute sessions,
and that was run walk.
You might not know this, but I actually started out
run walking to the max.
I would run the length of one house,
so about 150 feet and then walk the length
of three or four houses and then gradually built up
to running the length of two houses
and then the length of three houses
to the point that now my half marathon personal best
is a 128 O6.
5K is a 19 10
10K is I think a 14 20, something like that.
So don't feel like you are cheating yourself
if you're just getting into running
by run walking or you're coming back from an injury
by run walking.
Perfectly good way to build up.
Let's talk about how to do it.
Now, running, walking, triathlon,
this whole thing is about overall health,
living a better life by being healthier.
You don't have to do it through triathlon.
There are all kinds of means.
The whole purpose of this channel is to provide inspiration
and tools to become healthier
and live an overall better life.
Segway, thank you to Health IQ who's been sponsoring
this YouTube channel and the podcast
for the last couple months,
and Health IQ is a new type of life insurance agency
where people like us or people like you
want to be come healthier people, runners, swimmers,
cyclists, vegans, people with low resting heart rates.
We can get as much as a 25% savings on our life insurance,
and that is how it should be.
I used to be a life insurance advisor myself,
and me, who knew how to work the system,
knew where to get all the good life insurance
and was healthy, I was paying just as much
as inactive people, and that really ground my gears
'cause essentially, I was subsidizing
their life insurance expenses.
Not with Health IQ.
If you're interested in seeing
if you can qualify for as much as a 25% savings
on your life insurance, go to healthiq.com/taren,
and they've put all the triathletes, swimmers,
cyclists, like endurance event info right there.
Run walk!
Let's go.
Okay, so building up the ability to do a long distance run,
whether it's just a running race or in a triathlon,
it's all about building the durability of your body
to be on your feet for a long time.
That doesn't mean that it has to be so specifically
running focused that all you have to do is run.
Like I say, you can run walk.
Jesse Kropelnicki, whose training camp we were just at,
he prescribes long hikes for ultra endurance events.
You can do it outside.
You can do it in the winter outside.
You can do it on a track.
You can do it on a treadmill like I did.
It's all about just building the ability
of your body to be on your feet.
So let's talk about how you do this
if you're just getting into the sport.
First thing you wanna do is make sure
that you can build yourself up
to a 20 minute continuous walk.
At that point, we're going to do a program
that lasts anywhere between seven and 10 weeks
depending on how frequently you run.
If you're doing it three time a week,
it'll last about seven weeks.
If you're doing it about two times a week,
it'll last about 10 weeks.
What you're gonna do in this 20 minute period
is you're going to have four five minute sections,
and what we're gonna do is we will start out
the first two runs going four minutes 30 seconds of walking,
30 seconds of running.
The next time you run, do the same thing,
four minutes 30 seconds of walking, 30 seconds of running.
The third workout, you're gonna do four minutes of walking,
one minute of running.
The fourth workout, you're gonna do four minutes
of walking, one minute of running,
and then the fifth workout,
you're gonna do three minutes 30 seconds of walking,
one minute 30 seconds of running.
So you see what's happening.
Every second workout, you're taking 30 seconds
off the amount of time that you are walking
and increasing 30 seconds onto the amount of time
that you are running, to the point
that we're gonna get you to running 20 minutes continuously.
And then boom, you're at the point basically
that you are almost ready to do a sprint triathlon
running distance discipline.
You can take that 20 minute run, gradually build up
about 10% each week, and you'll be running 5K
(clapping) like that.
What if your not just getting into running,
but you have actually been in the sport
and you're looking at coming back from injury
like I am right now?
At that point, that protocol that I just gave you
is gonna be too easy.
So what you can do is this.
Keep the pace nice and low, and if at any point,
you start feeling pain, you stop.
So you go however long I'm gonna tell you to go
or until the pain starts.
That's it.
You can do these runs two or three times a week.
So you're gonna start week one going one minute walk,
one minute run for 15 minutes.
In week two, you're gonna be going two minutes run,
one minute walk for 15 minutes.
Week three, you're gonna be going two minutes run,
one minute walk for 20 minutes.
Then you're going to be going in week four,
three minutes run, one minute walk for 20 minutes.
So what's gonna be happening is each week,
you're either increasing the minutes
that you're running continuously
or you're increasing the total minutes
that you run by five minutes.
And hopefully, what's gonna happen is you pair
this motion with some proper physio or rehab exercises,
and you're gonna be able to come back
from running fairly easily
because you're gonna have a decent base.
It's like active injury recovery,
and that motion helps you recover quicker
and keep your fitness.
So there you go.
Run walk your way to the next triathlon or happiness.
Thank you very much to Health IQ.
If you wanna see if you can save as much as 25%
on your life insurance, go to healthiq.com/taren.
Save yourself some cheddar and buy bike parts.
And once you get fit or come back to health,
check out these videos that I've got here and here,
which will teach you how to build running speed
now that you are a healthy as an ox triathlete,
runner, swimmer, cyclist, vegan, whatever.
It'll save you money at health IQ.
Later, trainiacs.