Mario Fraioli

Gradually increase running frequency and duration to safely reach desired mileage, being mindful of proper running mechanics.
 
Transcript: "Bring it good question. I would recommend scaling your mileage very gradually. Except where you are right now, understand where it is that you want to go. And more importantly, why you want to get to that certain mileage? How is it going to benefit you from a training standpoint? And realizing that there's no benefit in rushing to that total whatever you saw. I would start, first, by increasing the frequency of your run so that's going to help bring up your overall mileage. So if you're running three or four days a week, gradually bring it up to five to six. Slowly start tacking miles on to those runs five, 10 minutes at a time, spread that out throughout the week. And then eventually, start to increase the duration of your long run. Be really careful with that. So the last thing you want to do is add too much on it. Once be running with poor mechanics toward the end, and then therefore, not getting all the benefits that you should."

It is beneficial for athletes to have at least two, ideally three pairs of shoes in their rotation. This will help the shoes last longer and provide different stimuli for your feet and body when running different races or workouts.
 
Transcript: "Melanie. This is a great question. And I advise athletes to have at least two, ideally three pairs of shoes in the rotation if they can afford to do that. And there are primarily two reasons for that one. Rotating, your shoes is going to help them last longer. Much like we need the opportunity to recover and rebound between our key workouts and our long runs your shoes do. As well because over the course of Zeta track workout or a long run, you really compress that midsole foam and it needs about 36 to 48 hours to fully rebound and recover. So that it's providing you the cushion protection and responsiveness that you expect out of it. So by rotating two or three different pairs of shoes throughout the course of the week, those shoes are going to have the opportunity to bounce back between. Runs and as a result, they are going to last longer for you. The second reason I recommend that athletes have a few different pairs of shoes in their rotation. Much like golfers have different clubs in their bag for different types of shots. I think you want to have different shoes in your bag for different type of workouts. So going to the track doing a speed workout. I recommend that runners wear something that's a little bit lighter. Lower to the ground, a little more responsive Nimble. You're going to be on the track and Running fast. It's going to engage more of your feet and lower legs. Those areas of your body will get stronger as a result. You're going to run faster more efficiently and when you pull them out, something psychological switches as well, you know, it's time to go fast, you know, so when you put on those shoes, you know that you are all business. Secondly, you have your Racing shoes and these days it's all carbon fiber plates and pebax foam. If that's something that You're comfortable in, but they generally are pretty lightweight, they provide a lot of protection, their super responsive. They will help you to run more efficiently. And I think what's not talked about quite as much, is because they provide so much protection for these longer races. You actually recover a bit better and aren't as beat up coming out of them. But you want to save those for raised a again, same idea. You put them on your feet, you know, you're going to get down to business and really let it rip and then the third shoe is going to be your primary training. You the shoe that you're running most of your miles in 75, 80 % of your miles in. That is going to be your standard trainer. They're all pretty lightweight these days but they provide a little bit more cushion and protection underfoot. They might not be quite as responsive. There's a lot of personal preference here as well. But I generally believe you want to have kind of a range of shoes that you wear for different types of runs. They are going to provide different stimuli for your feet for your body. And I think Variety is Good from an injury prevention, standpoint as well. So those are the reasons that I think Runners should have ideally two. Maybe three shoes in their rotation."

A tempo run is a steady running effort for 20-40 minutes at 10K-half marathon pace that is beneficial for building both strength and efficiency for faster race paces, as well as endurance for longer race distances.
 
Transcript: "Go to run for building endurance. For me. This is an easy one, 10 out of 10 times. I'm going to assign a tempo run. Now depending who you talk to. You might get different definitions of a tempo run. But all it is is steady running for a prolonged period of time. Ideally 20 to 40 minutes from an intensity standpoint for most Runners. This is going to fall between your 10K and half marathon effort at 10K and half marathon pace. I call it a six out of Of ten, rpe shouldn't be that easy, but it's also not like gut-busting only hard and you should be able to maintain that effort in a race for roughly about 1 hour. So do in 20 to 40 minutes at that effort at work out. It should be within your wheelhouse if you're running to your current Fitness level, but it also shouldn't be a walk in the park and why the tempo run is really beneficial at faster speeds. It's a 5k, 10K type of cases, it is going to help you to develop. All the strength to maintain those intensities for a longer period of time on the other end of the spectrum, the slower speeds, half marathon, Marathon type of race Pace. The tempo run is going to help make you more efficient at those speeds. It's also much more specific to those types of intensity. So it's going to help you to build the specific endurance to maintain those Paces for a longer period of time."

Super Shoes are on the track super Spikes have contributed to the tidal wave of middle and long distance running records. The shoes are designed with a layer of pebax foam which is both responsive and protective for longer races, allowing for more energy return from the track and less damage to the feet. At the Tokyo Olympics, the track was constructed in such a way that more energy was returned, likely contributing to the many world records broken there. In recent weeks at Boston University, American and Canadian records have been shattered as well, likely due to the fast track which has an energy returning wooden substructure. Overall, Super Shoes have contributed to many of the records being broken over the past few years.
 
Transcript: "Ted, I love this question. I could talk about it all day. There is absolutely no doubt that these Super Shoes are on the track super Spikes. Have contributed to the tidal wave of middle and long distance running records. Just falling by the wayside, over the last couple of years looking at the shoes themselves. Just putting that you know, 2222. Mm, layer of pebax foam, which is super responsive between your foot and the spike plate. I think allows you to get a bit more energy returned from the track, but it also just protects your feet, right? So in longer races on the track, specially like 5,000 10,000, you're wearing those, you're wearing those spikes. Not only are you getting the energy return from the track. You're just not being beat up quite as quite as much. I remember back in college racing. Thousand meters on the track and non super spikes. And this is like 19, 20 years ago, and my feet would just be destroyed after racing that long in the spikes. I think that's a certainly, a huge advantage to them. And then what's not talked about, quite as much, we saw all these records fall at the Tokyo Olympics and weather-wise. It was not ideal for distance running. It is very hot. It was very humid, but it was Mondo's fast. Track that they ever made and I don't have all the information in front of me. But the way that they constructed the layers that there were underneath there was definitely more of an energy return from that particular track and I think that in combination with the Super Shoes and then you've got a lot of athletes who really weren't over race from the past two years because of the pandemics just going absolutely nuts. And Tokyo on the world's biggest stage and records are dropping left and right more recently in door. As we've just seen over the last few weeks at Boston University, a number of American. I think the Canadian record fell is well, in the women's 5,000, but women's 5,000, men's 5,000, American records, got shattered and that track. I've raced on it in the past and no, add Baker's raced on that track as well, as I believe that he has. And it has a wooden substructure and Jeff Burns. Who is a bio mechanist at the University of Michigan, wrote a fantastic. Stick article, just a few weeks ago, looking at all. The science behind behind that, and why that track in particular is very likely faster than most outdoor tracks in the world, even though it is 200 meters. And I mean, having around on that track myself pre-super spikes. It is incredibly fast and there's a reason and that Grant Fisher grin 12:53. There said there's a reason that they went there to, you know, to chase a fast time. So I love this discussion back to this. Shoes, no doubt that they have certainly contributed to a lot of the records that we've seen Fallen here over the last couple of years. And it'll just be interesting to see how that technology continues to evolve. What regulations if any come in place and if we if we continue to see just records falling left and right in the distance events."

I cannot stand it when people don't pick up after their pets.
 
Transcript: "Michael. Mine is a literal pet peeve. I cannot stand it. When I'm out walking my dog and I see instances of other people who have not picked up after their pets. It is disgusting and it drives me batty."

Gradually increase running frequency first and then gradually increase duration of single runs to increase overall weekly mileage.
 
Transcript: "Melanie. Thank you so much for your question. The short answer is gradually. The longer answer is increased frequency first. So the amount of days per week that you're running before you start tacking on mileage or time to Those runs that you're already doing. Because by increasing that frequency say running five or six times a week versus three to four. You're going to increase your overall weekly mileage. That way. And along with that over time, you can very gradually start to increase the duration of those single run. So if your average runs 56 miles, you know making it 627. If you're long run is eight to ten gradually bringing that up to 11 12, maybe 13 over the course of several weeks. So it's a very gradual adaptation to stress but I would start by increasing the frequency first so that you're running more often and those runs that you are adding into your schedule. They don't have to be very long, they can be So if your if your normal run is 56 miles, these can be like three mile Shake outs kind of in between your bigger running days. And that's just going to keep the consistency going. It's going to gradually bring your overall volume up in. It is going to increase the likelihood that you stay healthy and avoid injury."