#58: How to run healthy & strong, with Dr. Mark Cucuzzella (2:24 marathoner)
The Extramilest Podcast
Low Heart Rate Training
Some people that are new to low heart rate training starting out with this approach and they might not right away start seeing that they become faster at the same heart rate. A good marker that you're in the right zone, so to speak is a respiratory exchange ratio as you go from off the couch to all out sprint. You're ideally using fat for fuel when you're at easy efforts, but then you gotta put on the gas and you're burning glucose.
CHAPTERS:
- 03:23 the roots and growth of low heart rate training
- 12:41 learning from the best
- 15:11 starting out with low heart rate training and troubleshooting
- 20:21 balancing high and low intensity workouts
- 23:54 lactate shuttle, earning the right to do interval training
- 32:14 lactate testing
- 35:16 continuous glucose and heat rate monitoring
- 39:55 important blood work for athletes
- 53:49 medical concerns before training
- 56:42 running form, recreational and elite
- 1:03:22 running relaxed, race mantra, coping with discomfort
- 1:05:34 blue zones, Harvard longitudinal study of ageing
- 1:10:03 more about Dr. Mark
- 1:12:59 closing thoughts
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ABOUT DR MARK CUCUZZELLA:
Dr. Mark Cucuzzella has ran the Boston Marathon 25 times and has a Personal Best of 2:24 in the marathon. For 30 years he has run a sub 3-hour marathon. He is a doctor, author of the book Run For Your Life and professor of family medicine at West Virginia School of Medicine. Dr. Mark is also a Lieutenant Colonel in the Airforce Reserves, designing programs to reduce running injuries in military personnel. He own the Nation's first natural footwear store Two Rivers Treads and organizes running events to promote a healthier lifestyle.
LINKS AND TOOLS MENTIONED:
- Lydiard Foundation - https://www.lydiardfoundation.org/
- Dr. Stephen Seiler TED Talk - https://youtu.be/MALsI0mJ09I
- The Borg scale - https://bit.ly/3HVlRF7
- Polar OH1 heart rate monitor - https://amzn.to/3js4Vg3
- Harvard longitudinal study of ageing - http://bit.ly/3jqglB1
- Dr Mark Cucuzzella's running store - www.tworiverstreads.com
- Nutrisense: https://bit.ly/3Xebylh
- Continuous Glucose Monitor (CGM) - https://bit.ly/3Xebylh
- If you'd like to try NutriSense, the code FLO25 will give you $25 off the first month.
- LMNT electrolytes, free sample pack with any purchase: http://DrinkLMNT.com/FLO
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
PODCASTS MENTIONED:
- Dr Mark Cucuzzella, Round 1, Extramilest Show #18 - https://youtu.be/wCbr-dkUi7Q
- Dr Phil Maffetone, Extramilest Show #3 - https://youtu.be/_TPrenWWK9U
- Dr Phil Maffetone, Extramilest Show #8 - https://youtu.be/PWQOdquPTQ8
- Dr Phil Maffetone, Extramilest Show #39 - https://youtu.be/DyE2J5pcWcA
- Mark Allen, Extramilest Show 5 - https://youtu.be/YlBUJTIggyA
- Dr Stephen Seiler on Extramilest Show #50: https://youtu.be/dxODgYXOO7w
- Kipchoge's Advice to Race Faster, For Non-Elites: https://youtu.be/7E6TNeoOC3Y
- Kilian Jornet on Extramilest Show #51: https://youtu.be/OJZO-t6O5Bk
- Kilian Jornet on Extramilest Show #52: https://youtu.be/OJZO-t6O5Bk
- Endure IQ Dr Dan Plews - http://bit.ly/3RxGgTD
FIND DR. MARK CUCUZZELLA HERE:
- Book: www.runforyourlifebook.com
- Personal site: www.drmarksdesk.com
- Education Site: www.naturalrunningcenter.com
- Store: www.tworiverstreads.com
- Event Series www.freedomsrun.org
YOU CAN FIND ME, FLORIS GIERMAN HERE:
- Personal Best Program: https://www.pbprogram.com/
- YouTube: https://bit.ly/Flo-YT
- Podcast: https://extramilest.com/podcast/
- Strava: https://www.strava.com/athletes/1329785
- Instagram: https://www.instagram.com/florisgierman
- Website: https://extramilest.com
- Website: https://pathprojects.com
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com.
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase. What was your favorite lesson, quote or takeaway from this episode?
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