HUB Life - Triathlon and Endurance Lifestyle Dr. Marion Herring and Dr. Rob Green

In today's episode, we're putting the spotlight on continuous glucose monitoring (CGM) and its implementation for us as athletes.  We explore what a CGM is and how it works and Dr. Herring breaks down the science behind these wearable devices, explaining how they provide real-time data on blood sugar levels, allowing athletes to gain insights into their body's response to different foods and activities.
Discover the practical applications of CGMs for athletes as we explore how monitoring blood sugar levels can lead to better nutrition choices. From pre-workout fueling strategies to post-exercise recovery, we'll uncover how CGMs empower athletes to optimize their metabolic efficiency, enhancing both short-term performance and long-term health.
In this episode, we'll emphasize the age-old adage that an ounce of prevention is worth a pound of cure. Explore how proactive monitoring of blood sugar levels can serve as a powerful tool in preventing potential health issues down the road. 
Whether you're a seasoned athlete or someone embarking on a fitness journey, this episode is packed with valuable information that can help you make informed choices for your nutrition, performance, and long-term health. Tune in to HUB Life and discover how continuous glucose monitoring can help you make informed and smart decisions.

hubtrainingcenter.com
CGM Dexcom G7:  https://www.dexcom.com/en-us
SuperSapiens:  https://www.supersapiens.com/

In episode 22 of HUB Life, we dive into the world of female athletes, celebrating their remarkable strength and endurance. It's a story that defies the old narrative of "Man the Hunter" theory and instead, uncovers a tale of resilience, dedication, and the remarkable science behind it all.

https://www.scientificamerican.com/article/the-theory-that-men-evolved-to-hunt-and-women-evolved-to-gather-is-wrong1/

Join us as we cover the pivotal role played by estrogen in their journey toward excellence. We'll delve into the often-overlooked hormone, discovering how it becomes a game-changer in their athletic achievements. This episode will explore the physiological advantages of estrogen, its impact on long-term health, and why it stands as a crucial component in the performance of female athletes.

We'll also shed light on the Female Athlete Triad, a syndrome that casts a shadow on the long-term health and performance of female athletes. Throughout the episode, we'll emphasize the critical importance of meeting the energy demands of rigorous training to ensure that estrogen levels remain strong, contributing not only to their physical well-being but also to their success in sports.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8702454/

We celebrate all the female warriors who continually push boundaries and redefine the possibilities in the world of sports.

In the world of running, it's often the simplest actions that make the biggest impact. We've all heard the saying that "consistency is king," and it couldn't be truer in the realm of running. It's not about making big changes or chasing the latest trends; it's the little things you do consistently that can lead to improved longevity and enhanced performance.

PRE-RUN: Setting the Stage for Success

Before you lace up your running shoes and hit the pavement, there are several key steps to ensure your body is primed for the journey ahead.

1.  Dynamic Warm-Up:
Just as you wouldn't start your car in the dead of winter without letting it warm up, your body needs a proper warm-up. Dynamic stretches and movements help increase blood flow, loosen tight muscles, and prepare your joints for the impact of running. Nike's Myrtl Program is an excellent starting point.  The programs are linked below.

2. Fuel Appropriately:
Tailor your pre-run nutrition to the type of session you have planned. For shorter and easier runs, you can rely on your fat stores and work on your metabolic efficiency. For more intense sessions, provide your body with the carbohydrates it needs. Stabilize blood sugar with a pre-workout snack or drink, and consider products like UCAN for longer runs.

3. Hydrate:
Begin your day already hydrated to prevent muscle cramps and decreased performance. Consistent hydration over days is crucial to maintaining proper fluid balance. Electrolyte supplements like LMNT, Skratch, or Liquid IV can be useful for post-exercise hydration.

DURING THE RUN: Listen to Your Body

As you hit the road or trail, the way you approach your run can significantly impact your long-term health and performance.

1. Warm Up Gradually:
Avoid diving straight into your workout. Start with a slow, easy pace to allow your muscles and cardiovascular system to adjust, reducing the risk of injury.

2. Fuel for Longer Sessions:
For runs exceeding 60 minutes, consider supplemental nutrition. Maintain energy levels with gels, chews, or real food, aiming for 30-60g of carbohydrates per hour after the first 60 minutes. Avoid running on an empty tank.

3. Listen to Your Body:
Technology is a valuable tool, but don't forget to listen to your body. Pay attention to discomfort, pain, or signs of fatigue. Your body's signals are essential to avoid overexertion and injuries.

POST-RUN: Recovery and Replenishment

The minutes and hours following your run are critical for recovery and future performance.

1. Immediate Nutrition:
The first 60 minutes post-training is when your muscles are most receptive to replenishment. Refuel with carbohydrates and protein to aid recovery, metabolic health, and body composition.

2. Hydration:
Measure your post-run water loss by weighing yourself before and after a 60-minute run without taking any fluids or bathroom breaks. Make up for this loss during the day.

3. Evening Stretch:
While it's crucial to maintain flexibility, avoid intense stretching immediately after a workout. Save comprehensive stretching routines for later in the day or before bedtime. Develop the habit of spending 5-10 minutes on self-care stretching.

In summary, the secret to long-term running success lies in the consistency of your actions. Small, regular efforts can lead to significant improvements in both your longevity as a runner and your overall performance. Remember, it's not the grand gestures, but the everyday habits that can transform you from an average runner into a thriving, injury-free, and high-performing athlete. So, lace up, stay consistent, and enjoy the journey towards becoming a better runner.

Ever wondered why you can't seem to break through your marathon times despite logging countless miles? Do you find yourself continually battling injuries? Then grab your headphones and get ready to revolutionize your training approach. This episode dives headfirst into the world of cross-training during marathon prep, debunking misconceptions and highlighting the vital role of active recovery.

Join us as we share our personal experiences and hard-earned knowledge about strategically timing strength-building workouts and cross-training sessions to optimize your performance. We uncover the secret power of swimming fitness, discuss the importance of periodization, and even get expert advice from Dr. Herring on why there's no such thing as a recovery run. We also challenge the status quo by discussing the risks of running too often and the importance of listening to your body to prevent injuries.

Finally, we round up with practical tips on body maintenance, including optimal timing for different types of runs, advice on hip extension exercises, and the benefits of swimming for recovery. Listen to valuable insights aimed at endurance athletes, casual runners, and everyone in between. Whether you're training for your first marathon or your fiftieth, you can't afford to miss this episode as it could be the key to unlocking your potential and improving your overall fitness. So tune in, and let's hit the ground running!

Key Run Specific Mobility:
Cat/Cow Spinal Warm-uphttps://www.youtube.com/watch?v=m1JnDGL7H7Y&list=PLZO-mex6c7t1zkAK3D1F6Sj1LIlsbxiOq&index=11Thoracic Mobility:  https://www.youtube.com/watch?v=_uV2yHzTREE&list=PLZO-mex6c7t1zkAK3D1F6Sj1LIlsbxiOq&index=7Brettzel Stretch:  https://www.youtube.com/watch?v=mhrFHLyMs3g&list=PLZO-mex6c7t1zkAK3D1F6Sj1LIlsbxiOq&index=13Lie Leg Over Stretchhttps://www.youtube.com/watch?v=o3MDW1i_XIo&list=PLZO-mex6c7t1zkAK3D1F6Sj1LIlsbxiOq&index=3Thread Needle Exercisehttps://www.youtube.com/watch?v=wgff50NResE&list=PLZO-mex6c7t1zkAK3D1F6Sj1LIlsbxiOq&index=12More Self Care Exercises on Active Recovery + Performance YouTube Channel:
https://www.youtube.com/channel/UCuGQ55rBwXshvOtKiOYJcWA

In a world inundated with running advice and information, it's easy to get lost in the noise. But fear not, because in this episode, we dive deep into the art of running form, demystifying the intricacies that can make you an efficient runner. Whether you're a seasoned marathoner or just lacing up your sneakers for the first time, understanding your run gait is crucial.

Join us as we explore the three key features of your run gait that can transform your running experience:

1.  Good Neutral Posture with Forward Lean:  
We'll break down the importance of maintaining a strong, neutral posture with a forward lean. Discover how this fundamental element can revolutionize your running efficiency.  Most runners think "running tall" is good form.  But running is a forward lean so tall is not good advice.  Think of a neutral posture and forward lean like someone is pulling your heart to the finish line.

2. The Foot Strike Debate:
We cut through the confusion surrounding the foot strike debate. Instead of obsessing over foot position, we focus on landing with a vertical or forward shin at the strike—let your foot do what it naturally does.  In the world of overstriding,  it's the shin angle that puts the brakes on during your gait cycle.  One simple change often puts your foot where it belongs and you simply let the foot work the way it was designed.

Perfecting the Swing Phase:
Learn the secrets of a good Swing phase, getting your heel up and your shin vertical at toe-off before your thigh drive. This back-end focus is essential for efficiency and enhancing your pace.

Efficient running isn't just about covering miles; it's about mastering the nuances of your gait. Join us as we uncover the secrets to becoming a more efficient, powerful, and graceful runner.

Tune in to this podcast episode for insights that will take your running form to the next level. Whether you're aiming for a personal best or simply want to enjoy your runs more, this episode is your guide to achieving your running goals.

Don't let the noise of running advice overwhelm you—let us demystify running form and help you become the best runner you can be.

Some of our favorite run drills:

Posture:  https://www.youtube.com/watch?v=iecA-F7Hf2I
A-Skip:  https://www.youtube.com/watch?v=jc55qHEISDk
Butt Kick:  https://www.youtube.com/watch?v=L7si1cCwUKw

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Subscribe to our podcast for more expert insights and practical tips on running, fitness, and overall wellness. And don't forget to share this blog post with fellow runners who are looking to enhance their running form and efficiency.

Lace up your running shoes and join us for an empowering episode of HUB Life! In Episode 18, we dive deep into crafting a personalized 12-week plan that will not only prepare you for your best marathon but also foster holistic health and strength. Whether you're a seasoned runner or taking your first steps into the world of marathons, this episode will guide you through a comprehensive program that encompasses run training, strength training, mobility work, and a progressive approach to ensure you cross that finish line with confidence.

Dr. Moose Herring and Dr. Rob Green are your guides on this journey, offering valuable insights, expert tips, and actionable advice to help you reach your marathon goals while prioritizing your overall well-being. This episode will cover:

Creating Your Run Training Strategy: Discover how to structure your runs effectively, incorporating distance, tempo, and interval training to build both endurance and speed. Our experts share strategies for avoiding overtraining and reducing the risk of injury.

Unlocking Strength Training's Benefits: Learn why strength training is a crucial component of marathon preparation. Our experts break down the exercises that target key muscle groups, improve running economy, and enhance overall body strength.

Prioritizing Mobility for Longevity: Mobility work is often overlooked but plays a pivotal role in your marathon journey. Tune in to find out how to enhance your flexibility, prevent muscle imbalances, and maintain proper running mechanics.

The 12-Week Progressive Program: Gain exclusive access to a comprehensive 12-week marathon training plan. We reveal how to gradually increase mileage, incorporate cross-training days, and strategically integrate recovery periods for optimal performance.

Fueling Your Success: Nutrition is a cornerstone of any training program. Our experts share guidelines for fueling your body with the right nutrients to optimize performance, aid recovery, and support your overall health.

Mindset and Mental Resilience: A marathon is not just a physical challenge; it's a mental one too. Discover techniques to cultivate a strong and positive mindset that will carry you through tough training days and across that finish line.

Whether you're aiming for a personal best time, your first marathon medal, or simply want to prioritize your well-being, this episode has something for everyone. Join us on HUB Life as we guide you through a 12-week plan that integrates the physical, mental, and emotional aspects of marathon training, ensuring you emerge not only as a stronger runner but a more resilient individual.

Tune in and embark on your journey to a healthier, stronger, and more empowered you. Don't miss Episode 18 of HUB Life - available on all major podcast platforms. Let's make your marathon dreams a reality!