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In this episode we dive deeper into nutrition strategies for athletes in part 2 of our interview with Tom Bainbridge.

Tom is co-host on the fantastic Ben Coomber Radio show which went from being a university student hobby to being the number one health and fitness podcast!

Tom and Body Type Nutrition also teach a great nutrition course, so if you’d like to learn more from them be sure to check out their website for more info.

Here’s an outline of the topics we discussed:

  • Factors determining your muscle fibre composition and how it affects your training.
  • Implications of using animal fats for fuel compared to plant-based fats.
  • Changes in body composition and physiology when you become a fat-adapted athlete
  • The influence of your diet on your lactate threshold.
  • Different types of carbohydrates and their impacts on athletic performance and general health.
  • Why endurance athletes can be prone to illness if they don’t eat properly.
  • Foundation diets and additional energy requirements for exercise.
  • The case for easily absorbed carbs.
  • The right way to incorporate shakes into your diet.
  • How you know you’re using the right fuels at the right time.
  • The best ways to incorporate ‘Train Low, Compete High’ strategies.
  • The 4 biggest takeaways to eat well and become a stronger athlete.

As this interview runs for more than 20 minutes, here are the time stamps for each of the questions we asked:

0.34 Can muscle fibre composition change with training?

8.00 Are there performance differences between using animal fats and plant-based fats for fuel?

9.31 Is there a change in body composition of fat-adapted athletes?

15.30 What about the different qualities of carbohydrate?

20.55 Should you replace a healthy breakfast with meal replacement shakes?

25.30 What is metabolic flexibility and how does it help athletes?

27.45 What takeaways do you have on nutrition strategies for athletes?

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Proper nutrition for athletes is vital, whether you're a marathon runner or a power lifter.

In this week’s episode we interview Tom Bainbridge.

Tom is co-host on the fantastic Ben Coomber Radio show which went from being a university student hobby to being the number one health and fitness podcast!

Tom and Body Type Nutrition also teach a great nutrition course, so if you’d like to learn more from them be sure to check out their website for more info.

Here's an outline of the topics we discussed in part 1 of this interview:

  • How proper nutrition helped Tom become leaner, fitter and healthier.
  • Overcoming the barriers to getting fit and eating properly - from pre-contemplation to action and maintenance.
  • Self-education and how it can help you move beyond losing weight to performing well as an athlete.
  • The importance of taking imperfect action.
  • The different ways experienced and emerging athletes can view nutrition.
  • The story behind the Ben Coomer Radio podcast and the Ben Coomber Academy.
  • Why the Q&A sessions on Ben Coomber Radio make essential listening.
  • The molecule that text books refer to as the energy currency of the body. 
  • The three different types of muscle fibre and why they're so important for athletes. 
  • Exercise intensity and its impact on the fuels we burn.
  • Why endurance runners must eat enough to fuel their training.
  • Keeping track of your calorie needs as an athlete.

As this interview runs for more than 20 minutes, here are the time stamps for each of the questions we asked:

1.37 What got you into nutrition?

3.41 What were the barriers?

5.30 Do people commonly get stuck at one stage or does it vary a lot individually?

8.58 What was the story behind the Ben Coomer Radio Podcast?

11:16 How much time do you find you’re spending on the podcast?

13.11 What are the different energy systems and how do they work in practice?

 

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Proper recovery for runners is vital, particularly during marathon preparation and after the race itself.

In this week’s episode we interview Richard Agnew - an expert on acupuncture and qigong.

Here's an outline of the topics we discussed:

  • The influence of Chinese medicine in offering a holistic package of treatments.
  • What acupuncture and qigong do and why they link well together.
  • The benefits offered by acupuncture in treating common running injuries such as knee pain and plantar fasciitis.
  • The number of acupuncture sessions needed to make a difference.
  • The multiple ways in which acupucture works to promote recovery for runners.
  • The different stages of recovery addressed by acupuncture and qigong.
  • The aspects of fitness and wellbeing boosted by qigong that aren't necessarily addressed by conventional athletic training.
  • Why qigong can help you train more effectively as well as recover faster.
  • The benefits offered by qigong as you get older.
  • Opportunities for applying qigong principles into your training and recovery
  • The significant benefits qigong can provide for as little as 15 minutes practice per day.
  • The danger of watching 'wet noodle' demonstrations from unqualified qigong teachers!  
  • The simple quiz you can take to find out your strongest and weakest aspects of fitness and health.
  • The importance of recovery for runners to provide balance when physical fitness aspects tend to dominate. 
  • The future opportunities for these practices.

As this interview runs for more than 20 minutes, here are the time stamps for each of the questions we asked:

1.26 What got you into acupuncture and qigong and what challenges were there?

3.52 What benefits do these practices provide to marathon runners?

7.48 How much time would runners need to invest in these practices?

9.44 Can qigong be mastered remotely?

11.48 If you had to give one piece of advice to runners looking for help in these area what would it be?

12.57 What are the biggest mistakes you see teachers or clients making?

16.53 What do you enjoy most about providing these services?

17.32 What about people wanting to take up something physical but not too physical when they’re in their 50s or older?

19.50 What are wet noodle exercises?

20.35 What does the future hold for these practices? 

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We Run is the biggest network providing running coaching in the UK.

In this week’s episode we interview the Director John White.

Many of the We-Run coaches have self-funded their development and have worked in a voluntary capacity in running clubs before joining the service

They all have UK Athletics running qualifications and the necessary insurance cover.

Here are the primary services We-Run coaches provide:

  • Runner’s MOT covering warming up and cooling down, stretching, a head-to-toe running technique makeover, recommendations for doing speed training and a written report.
  • One-to-one ongoing personalised coaching.
  • Bespoke training plans.
  • Online running coaching.

In a wide-ranging interview John included the following topics:

  • Benefits of warming up and cooling down properly.
  • Increasing awareness that running is a technical activity that can be improved.
  • Mental strategies such as seeking accountability and having training buddies.
  • Benefits from getting personalised one-to-one coaching.
  • Dangers of following free training plans downloaded online.
  • Rewards from educating runners and getting their feedback.
  • Challenges involved in getting the running market to value specialist coaching services.
  • Unique opportunities available for running coaching in the UK. And…
  • Running mindsets that benefit most from coaching.

As this interview runs for more than 30 minutes, here are the time stamps for each of the questions we asked:

00:31 Why choose running coach over a personal trainer?

01:29 What do runners get from coaching that they can’t get from their own research?

03:16 What type of runner benefits most from coaching?

04:14 What are the biggest mistakes you see runners making before being coached?

07:56 What single piece of advice would you give to runners looking to improve?

09:36 How did We-Run get up and running?

14:36 What was your biggest challenge setting We-Run up?

17:11 Would you have done anything differently?

18:10 What do runners get with We-Run coaching that they can’t find in clubs?

20:04 What do you find is the most popular form of coaching?

23:21 What do you enjoy most about running the coaching network?

24:18 What’s your current single biggest challenge?

27:00 Are there any plans to offer online or even in-person coaching internationally?

28:15 What are your immediate plans for taking the service forward?

29:04 Who would be the typical runner that We-Run can help the most?

32:34 Are there many female coaches?

32:57 Where can viewers go to find out more about what you offer?

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Welcome to Marathon Time Breakthrough hosted by founder Dr. Dave Bird and nutrition expert Mark Moxom.

This episode teaches you how to plan, log, track and tweak your marathon training using the Smart Scheduler software.

Get your copy of the Smart Scheduler to make your marathon training count and get the success you deserve! 

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Welcome to Marathon Time Breakthrough hosted by founder Dr. Dave Bird and nutrition expert Mark Moxom.

Continuing from last week, this episode gives you 5 more proven hacks, so you can stay mentally strong for marathon success.  

By defusing the biggest mental booby traps, you can unlock your true potential and get the success over 26.2 miles you deserve.

It's vital to keep practicing these mental hacks so download the Mindset Checklist where all 10 are packed on to one page for easy reference! 

 

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Welcome to Marathon Time Breakthrough hosted by founder Dr. Dave Bird and nutrition expert Mark Moxom.

In this episode, you'll learn proven mental strategies to get you through the bad patches in your marathon build up.​

By defusing the biggest mental booby traps, you can unlock your true potential and get the success over 26.2 miles you deserve. 

Dave is offering a strictly limited number of FREE Personal Strategy Session slots to help you break through your biggest time barrier. 

Simply enter FREE in the coupon code field, click the Apply button and then complete your booking.

Book your 30-minute, one-on-one video call now with Dave before your place is taken!

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Welcome to Marathon Time Breakthrough hosted by founder Dr. Dave Bird and nutrition expert Mark Moxom.

In this episode, you'll learn how to get the best results from marathon training in the Faster Zone. 

Carefully timed workouts can provide the 'icing on the cake' in a successful marathon campaign.

Be warned though... Spending too much time in this zone can lead to injury or burnout. 

Dave is offering a strictly limited number of FREE Personal Strategy Session slots to help you break through your biggest time barrier. 

Simply enter FREE in the coupon code field, click the Apply button and then complete your booking.

Book your 30-minute, one-on-one video call now with Dave before your place is taken!

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Welcome to Marathon Time Breakthrough hosted by founder Dr. Dave Bird and nutrition expert Mark Moxom.

In this episode, you'll learn how to get the best results from marathon training in the Faster-Longer Zone. 

Spending time in this zone raises your 'lactate threshold'... This is a major predictor of marathon success! 

Dave is offering a strictly limited number of FREE Personal Strategy Session slots to help you break through your biggest time barrier. 

Simply enter FREE in the coupon code field, click the Apply button and then complete your booking.

Book your 30-minute, one-on-one video call now with Dave before your place is taken!

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Welcome to Marathon Time Breakthrough hosted by founder Dr. Dave Bird and nutrition expert Mark Moxom.

In this episode, you'll learn how to get the best results from marathon training in the Longer Zone. 

This endurance-based zone is mandatory for all marathon runners so neglect it at your peril!

Dave is offering a strictly limited number of FREE Personal Strategy Session slots to help you break through your biggest time barrier. 

Simply enter FREE in the coupon code field, click the Apply button and then complete your booking.

Book your 30-minute, one-on-one video call now with Dave before your place is taken!

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