65. Mastering the Marathon: Strategies for Smarter Training | Tristan Mitchell

Key Takeaways • Use the first half of a marathon as a warm up, race slower than your goal race pace  • Runners can use strength training to restore damaged body tissue and build a more robust body • All 3 macronutrients are important for runners, but protein is actually the most important   “People talk about hitting a wall. To me the wall just means that you ran dumb. You've been too fast and you have nothing left,” explains Tristan Mitchell, owner, manager, and coach at Lions Den SMP. Tristan has completed 24 marathons and has learned a lot about training for running since his first attempt at age 20. Today, he joins host Dr. Andrew Fix to discuss strategies for smarter marathon training.   Running for extended periods of time is very rough on the body because it is incredibly repetitive. In order to master the marathon without harming your body, it is important to train strategically. This means not only learning how to pace yourself properly throughout the race depending on its length, but also knowing how to fuel your body efficiently beforehand. People are quick to think of carbohydrates for runners, but protein is even more important as a building block for your body to function at its best. Additionally, adding in strength training can help restore the body tissues that have been damaged by the repetitive motions of running.   If you start off a marathon running your hardest, you will likely hit a wall pretty quickly. That’s why it is imperative to pace yourself and purposefully run slower than your race pace goal for the first half of the marathon before kicking it into high gear for the second half. Be sure to fuel up on lots of protein beforehand and consider adding strength training to your regimen to help your body become more robust.    Quotes • “Learning how to negative split races was huge, and ever since then it's something I've really worked at in the marathon and prided myself on. (20:20-20:29 | Tristan) • “The way I always like to think about it is having these things that I can draw upon to elicit an adrenaline response, something that just fires me up. And I save these things for the second half of a marathon.” (21:51-22:05 | Tristan) • “If you go out too hard, you simply burn up too much of your stored carbohydrates.” (33:00-33:06 | Tristan) • “People talk about hitting a wall. To me the wall just means that you ran dumb. You've been too fast and you have nothing left.” (33:11-33:19 | Tristan) • “When it comes to running, strength training builds a more robust body. It builds a body that can tolerate the demands of running training more effectively.” (49:25-49:38 | Tristan)  • “All three of the macronutrients are highly important aspects of a runner's diet, protein, fat and carbohydrates. But I think that we must get runners to think through the lens of protein first, because it is the building block.” (1:05:41-1:05:59 | Tristan)   Links Connect with Tristan Mitchell: Website | ​​https://www.lionsdensmp.com/ Instagram | https://www.instagram.com/lionsdensmp/?hl=en Facebook | https://www.facebook.com/LionsDenSMP   Connect with Physio Room:  Website | ​​https://physioroomco.com/  Instagram | https://www.instagram.com/physioroomco/ Facebook | https://www.facebook.com/physioroomco Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/  Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/   Podcast production and show notes provided by HiveCast.fm