August 11, 2010

Click here for the full written transcript of this podcast episode

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In this August 11, 2010 free audio episode: racewalking, heart rate predicting calorie burn, fiber and gas, bee pollen, running intervals, athlete's foot, nutrition and body odor, road bike shopping, heel spurs, how stretching works, platelet rich plasma injections, meal timing, running surface and good travel hiking foods.

Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected]. And don't forget to leave the podcast a ranking in iTunes – it only takes 2 minutes of your time and helps grow our healthy community! Justclick here to go to our iTunes page and leave feedback.

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt…you can also conveniently donate any amount with your phone by simply clicking here.

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Featured Topic: Racewalking

In today's featured topic, Ben Greenfield interviews Dave McGovern from http://www.racewalking.org. Dave McGovern is a 25-year veteran of the US National Racewalk Team, coach to many elite racewalkers, and the author of The Complete Guide to Racewalking and The Complete Guide to Marathon Walking.  Included in our interview:

How many calories do you burn racewalking?

What are proper racewalking biomechanics and form?

Can racewalking be used as crosstraining for a sport like triathlon or running?

Is it possible to walk a marathon in under 3 hours?

And much more!

During the interview, Ben highly recommends Alan Aragon's “Research Review”, which you can access by clicking here. If you have comments on the interview with Alan, then leave them below!

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Special Announcements:

-Coming soon: A VERY special announcement about a new podcast from Ben

-Coming September 5, Sunday, from 6-7:30pm LIVE video Nutrition & Fitness Q&A from Ben. Click here to attend!

-Contact [email protected] if you or your business want to sponsor the transcription of the podcast episodes – and get your advertising and banner on all podcast transcription notes!

-Think forward to your training next January…Will you be tired of the indoor trainer and the treadmill and that black line on the bottom of the pool? Are you going to be struggling to stay motivated for those wet 5-hour slogs in this rainy/snowy winter climate? Are you planning on ANY 2011 triathlon event from Olympic distance up to Ironman? Then this event is going to be perfect for you. Pacific Elite Fitness is proud to announced an Official 2011 Triathlete Training Camp, January 31-February 7, 2011 at the Endurance Ranch in Austin, Texas! Click here for more details or to register now.

– Join Ben to race a double triathlon in Thailand.! Week 1: Laguna Phuket Triathlon; Week 2: Ironman 70.3 Thailand. Ben can still get you into the sold-out race AND organize your entire trip, but you must e-mail him at [email protected] within the next week.

– Get insider VIP tips and discounts from Ben – conveniently delivered directly to your phone! Just complete the information below…

Listener Q&A:

Do you have a question for Ben? Just click Ask a Podcast Question at the bottom of this page and leave a voicemail, leave a Skype voicemail to username “pacificfit”, or e-mail [email protected].

Bracken asks: Is your calorie burn approximately the equivalent level per hour if your heart rate is at same level, regardless of whether it is biking or running (or swimming)?  In other words, if my heart rate is at 160 for a full hour of running (say 8 miles) or biking (say 20 miles), will the calorie burn be equivalent because the heart rate is a good proxy for calorie burn/hour?

paulkiefer asks via Twitter: @bengreenfield why is it the more “healthly” i eat, the more gastro distress i get?

Roddy: I've been going running a few times recently. My main goal is to loose fat so I was thinking of doing high intensity running for short periods. I try and run roughly 75% max for about a minute then walk till I can breath well again then repeat. I try and do this for 20 mins. Is this a good fat burning exercise? Also, does running follow the same rest strategies as weight training or could I do this work out more often?

Strideaman asks via Twitter: @bengreenfield I only run 3X/wk. Which order is best: LSD,Speed,Hills or LSD,Hills,Speed?

Jeff asks: I have 500 bucks for a road bike. I'm not competitive, just want to get on the road and stay fit. What do you recommend? Craig's List, eBay, local bike store? Is there a brand you like for entry level rides?

In my response to Jeff, I mention http://www.synergysport.com

Listener Cindy asks: I've been suffering with a heel spur for the last 6 months. My podiatrist  tells me that I am just going to have to live with it but I can't believe  that I won't be running again. I have a high tolerance for pain, but right  now I cannot seem to overcome the constant piercing pain. I have stopped  the calcium supplements and would like a regime that would encourage  re-asorbtion of the bone spur. Any advice?by the way I broke my humurus a while back and after surgery I had a couple  of bone spurs which eventually re-absorbed. for the heel spur I'm concerned  that the plantar fasciatis pull so hard that the spur would not ever be  reabsorbed.

In my response to Cindy, I mention Topical Magnesium and this interview: https://bengreenfieldfitness.com/2009/05/podcast-episode-45-the-shocking-information-about-a-compound-that-pharmaceutical-companies-really-dont-want-you-to-know-about/

DMioduszewski asks via Twitter: A local radio station promotes the supplement naturebee.com with its potentiated pollen, what are your thoughts?

hunkybearcub asks via Twitter: @bengreenfield what are some remedies for athletes foot? do natural remedies such as coconut oil and apple cider vinegar work?

In my response, I mention https://bengreenfieldfitness.com/oregano

Laurie asks:  Question about stretching- I have been running consistently for over 20 yrs.  My body is very tight. About 2 mos. ago I started stretching- I could barely bend over and touch my knees.  Now after a few minutes of gentle stretching I can touch the tops of my feet. Yet a few minutes later I tighten back up again.  When I wake up in the am I can barely bend over and touch my knees again. Is there anything I can do about this other than the post- workout stretches I am already doing?  I eventually would like to be able to do a few yoga poses like Downward Dog, but right now I cannot do it without lifting my heels off the ground. Is there anything that can expedite my seemingly slow progress in becoming more flexible?

spoonsister asks via Twitter @bengreenfield: can/should ur sweat change smell on certain supplements(not meds)? this happen to u evr

Jeff asks: It's interesting how pro triathletes look lean but built, toned, muscular and fit, while elite marathoners largely look undernourished, thin and gaunt.  This seems odd especially since an elite Ironman triathlete's event is 8 hours while marathoners race for 2 hours.  What explains the difference?  Is it nutrition?  The innate cross training with triathlon, a difference in training approach overall?

George asks: I recently was advised that I  should consider having PRP injections to a tear in my Hamstring. The problem has persisted for 2yrs, and though I have had remained active ( Tri's and Running races) in those 2yrs.The tear was discovered after a MRI.I live in Canada so PRP is not mainstream being a Private service…after searching this procedure I see it is very popular in the U.S. so im throwing it out to you for your comments. I was advised I need 3 injections. Also , what generally is the healing time after starting this?

hansenj81 asks via Twitter for iPhone @Bengreenfield Most of my veggies in a big salad vs spread out over the course of the day, what do you suggest? Thanks for all you do!

Julian asks: I found your show on iTunes, and love it! I have a workout routine I've been doing for almost half a year which involves running, stretching, and some weights alternating muscle groups. The past few months, I've been increasing my distance for running and do about 2-4 miles a day. Now, my question involves eating afterwards. I workout quite early, 5-7 am. So I consider my after workout meal to be my breakfast. I am constantly snacking throughout the day about every 2 hours. I usually snack on fresh fruit and vegetables, rather than chips/crackers. My breakfast usually involves granola/yogurt, protein snake, and a banana. Because of my early morning workouts, I am extremely hungry at 4 pm. I end up eating two dinners, at 4 pm and around 6 pm. Is this normal to be hungry all the time? Should I eat more at breakfast and lunch? And should I be eating something more wholesome, than fruit/veggies, for my snacks?

Bracken asks: I hurt my knee 7 yrs ago and started triathlons after that.  Thank god for the knee injury or I'd still be a runner only and probably into a much shorter knee life!  I have since tried to run a lot on grass, some trails, and some pavement.  What's the right ratio for superior long term knee health?  Is all grass/trails better than mixing with pavement?

Gail asks: I have subscribed to your podcasts on iTunes and am trying to listen to them as time permits.  I apologize if my question has already been addressed in a podcast that I have yet to listen to.  I am a soon to be 50 year old male.  In the past year I have become a triathlete.  I am currently training for olympic distance events.  I would one day like to work my way up to doing a half ironman and then check ironman off my bucket list.  I am 5′ 10″ and weigh 230 lbs.  If I am ever going to reach my goal of doing the longer distance triathlons I am going to have to lose some weight.  I have been told not to expect to lose weight while training for an endurance event.  I have started to believe that this is true since I have maintained my current weight for the past 6 months with only a 3 to 5 pound swing in either direction.  This is the most consistent my weight has been in a really long time.  What is difficult to understand is that I maintain this consistent weight even though I am eating healthier and engaging in the training necessary to prepare for triathlons.  Should I save my focus on weight loss for the off season or is it possible to lose weight safely while training for triathlons?  I appreciate any suggestions you might have.

Stephanie asks: I recently began listening to your podcast a few weeks ago when I decided to start training for my first marathon. I am a college student at UC Berkeley, so I prefer not to run on crowded and somewhat sketchy streets. I do most of my training in the Berkeley hills on various trails. My question is, is it okay that my training enviroment is very different from the race environment? For instance, I'm doing mostly trail running whereas my marathon will be a road race. Also, these trails are pretty hilly, but the race will be mostly flat. Thanks for the great podcast and your input would be greatly appreciated!

Ben's comprehensive nutrition and fitness manual: Shape21

Jen asks: I am in the middle of Shape21 & seeing great results so far (will leave a review when first 21 days are complete). I have also begun listening to your podcasts, which tackle a wide range of subjects. I really appreciate all of the info. My question is: Do you have suggestions for nutritional backpacking food? More specifically, the food must be lightweight, not require refrigeration, and be nutritious enough to refuel the body for a week or longer of strenuous hiking. I tend to limit wheat products, as they cause me some GI distress, but small amounts are ok. Most backpacking food involves pasta or noodles, so this can make for an unpleasant trip at times. Any suggestions or ideas would be greatly appreciated.

In my response to Jen I mention this 100% Pure Protein Snack…this Cocochia bar….and custom designing your own energy bars.

Do you have a question for Ben? Just click Ask a Podcast Question at the bottom of this page and leave a voicemail, leave a Skype voicemail to username “pacificfit”, or e-mail [email protected].

——————————————–

Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] And don't forget to leave the podcast a ranking in iTunes – it only takes 2 minutes of your time and helps grow our healthy community! Justclick here to go to our iTunes page and leave feedback. Brand new – get insider VIP tips and discounts from Ben – conveniently delivered directly to your phone! Just complete the information below…

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt…you can also conveniently donate any amount with your phone by simply clicking here.

——————————————————

Bracken: Here's another question that I've been wondering about.  Is your calorie burn approximately the equivalent level per hour if your heart rate is at same level, regardless of whether it is biking or running (or swimming)?  In other words, if my heart rate is at 160 for a full hour of running (say 8 miles) or biking (say 20 miles), will the calorie burn be equivalent because the heart rate is a good proxy for calorie burn/hour?
paulkiefer5:08am via Twitter4J@bengreenfield why is it the more “healthly” i eat, the more gastro distress i get?

Strideaman11:44am via Web@bengreenfield I only run 3X/wk. Which order is best: LSD,Speed,Hills or LSD,Hills,Speed?
A local radio station promotes the supplement http://www.naturebee.comwith its potentiated pollen, what are your thoughts?
Roddy: I've been going running a few times recently. My main goal is to loose fat so I was thinking of doing high intensity running for short periods. I try and run roughly 75% max for about a minute then walk till I can breath well again then repete. I try and do this for 20 mins. Is this a good fat burning exercise? Also, does running follow the same rest strategies as weight training or could I do this work out more often?

hunkybearcubAug 08, 9:05pm via Web@bengreenfield what are some remedies for athletes foot? do natural remedies such as coconut oil and apple cider vinegar work?
bengreenfield)Sharing Refresh More

spoonsister12:17pm via Web@bengreenfield urok! hope i searched enuff b4 askin: can/should ur sweat change smell on certain supplements(not meds)? this happen to u evr
2:36pm   1 commentsBen question for podcast: I have 500 bucks for a road bike. I'm not competitive, just want to get on the road and stay fit. What do you recommend? Craig's List, eBay, local bike store? Is there a brand you like for entry level rides?
Hi Ben: great podcasts – thanks.I've been suffering with a heel spur for the last 6 months. My podiatrist  tells me that I am just going to have to live with it but I can't believe  that I won't be running again. I have a high tolerance for pain, but right  now I cannot seem to overcome the constant piercing pain. I have stopped  the calcium supplements and would like a regime that would encourage  re-asorbtion of the bone spur. Any advice?by the way I broke my humurus a while back and after surgery I had a couple  of bone spurs which eventually re-absorbed. for the heel spur I'm concerned  that the plantar fasciatis pull so hard that the spur would not ever be  reabsorbed.
Thanks in advance,
Cindy

Hi Ben, thanks for the great podcast. Question about stretching- I have been running consistently for over 20 yrs.  My body is very tight. About 2 mos. ago I started stretching- I could barely bend over and touch my knees.  Now after a few minutes of gentle stretching I can touch the tops of my feet. Yet a few minutes later I tighten back up again.  When I wake up in the am I can barely bend over and touch my knees again. Is there anything I can do about this other than the post- workout stretches I am already doing?  I eventually would like to be able to do a few yoga poses like Downward Dog, but right now I cannot do it without lifting my heels off the ground. Is there anything that can expedite my seemingly slow progress in becoming more flexible?  Thanks- LaurieHi Ben – It's interesting how pro triathletes look lean but built, toned, muscular and fit, while elite marathoners largely look undernourished, thin and gaunt.  This seems odd especially since an elite Ironman triathlete's event is 8 hours while marathoners race for 2 hours.  What explains the difference?  Is it nutrition?  The innate cross training with triathlon, a difference in training approach overall?  Hmmm…… This may be a cool subject for you and KC to chat up on an upcoming episode of your podcast.  There can't be a simple answer to this.  Think it would make an intriguing and fascinating discussion.  I'd enjoy hearing both your takes on it in detail. What do you think?
Hi Ben, Really like your podcast .I recently was advised that I  should consider having PRP injections to a tear in my Hamstring.The problem has persisted for 2yrs, and though I have had remained active ( Tri's and Running races) in those 2yrs.The tear was discovered after a MRI.Now !!, I live in Canada so PRP is not mainstream being a Private service…after searching this procedure I see it is very popular in the U.S. so im throwing it out to you for your comments.I was advised I need 3 injections.Also , what generally is the healing time after starting this?I realize your not a specialist in this , but I think you have a way of clarifying my questions with your resources'. ThanksGeorge

hansenj816:05pm via Twitter for iPhone@Bengreenfield Most of my veggies in a big salad vs spread out over the course of the day, what do you suggest? Thanks for all you do!

Hey Ben,
I found your show on iTunes, and love it! I have a workout routine I've been doing for almost half a year which involves running, stretching, and some weights alternating muscle groups. The past few months, I've been increasing my distance for running and do about 2-4 miles a day. Now, my question involves eating afterwards. I workout quite early, 5-7 am. So I consider my after workout meal to be my breakfast. I am constantly snacking throughout the day about every 2 hours. I usually snack on fresh fruit and vegetables, rather than chips/crackers. My breakfast usually involves granola/yogurt, protein snake, and a banana. Because of my early morning workouts, I am extremely hungry at 4 pm. I end up eating two dinners, at 4 pm and around 6 pm. Is this normal to be hungry all the time? Should I eat more at breakfast and lunch? And should I be eating something more wholesome, than fruit/veggies, for my snacks?
Thanks so much for your input!
Julian Reyes Bracken asks: I hurt my knee 7 yrs ago and started triathlons after that.  Thank god for the knee injury or I'd still be a runner only and probably into a much shorter knee life!  I have since tried to run a lot on grass, some trails, and some pavement.  What's the right ratio for superior long term knee health?  Is all grass/trails better than mixing with pavement?  Hi Ben!
Ben,
I have subscribed to your podcasts on iTunes and am trying to listen to them as time permits.  I apologize if my question has already been addressed in a podcast that I have yet to listen to.  I am a soon to be 50 year old male.  In the past year I have become a triathlete.  I am currently training for olympic distance events.  I would one day like to work my way up to doing a half ironman and then check ironman off my bucket list.  I am 5′ 10″ and weigh 230 lbs.  If I am ever going to reach my goal of doing the longer distance triathlons I am going to have to lose some weight.  I have been told not to expect to lose weight while training for an endurance event.  I have started to believe that this is true since I have maintained my current weight for the past 6 months with only a 3 to 5 pound swing in either direction.  This is the most consistent my weight has been in a really long time.  What is difficult to understand is that I maintain this consistent weight even though I am eating healthier and engaging in the training necessary to prepare for triathlons.  Should I save my focus on weight loss for the off season or is it possible to lose weight safely while training for triathlons?  I appreciate any suggestions you might have.
Thank you,
GailI recently began listening to your podcast a few weeks ago when I decided to start training for my first marathon. I am a college student at UC Berkeley, so I prefer not to run on crowded and somewhat sketchy streets. I do most of my training in the Berkeley hills on various trails. My question is, is it okay that my training enviroment is very different from the race environment? For instance, I'm doing mostly trail running whereas my marathon will be a road race. Also, these trails are pretty hilly, but the race will be mostly flat. Thanks for the great podcast and your input would be greatly appreciated!
— -Stephanie
Hi Ben,I am in the middle of Shape21 & seeing great results so far (will leave a review when first 21 days are complete). I have also begun listening to your podcasts, which tackle a wide range of subjects. I really appreciate all of the info.
My question is: Do you have suggestions for nutritional backpacking food? More specifically, the food must be lightweight, not require refrigeration, and be nutritious enough to refuel the body for a week or longer of strenuous hiking.
I tend to limit wheat products, as they cause me some GI distress, but small amounts are ok. Most backpacking food involves pasta or noodles, so this can make for an unpleasant trip at times. Any suggestions or ideas would be greatly appreciated!
Thank you!Jen