How to run healthy and strong with Dr. Cucuzzella (

Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Dr. Mark Cucuzzella has a marathon PB of 2:24 and ran Boston 30 times. He is an author and professor of family medicine at West Virginia School of Medicine. He is also a Lieutenant Colonel in the Airforce Reserves, designing programs to reduce running injuries in military personnel.

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#zone2 #lowcarb #fatforfuel #runningform

Chapters:
0:00 start video
3:23 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 / train first, data later
39:55 blood work for athletes; diet, thyroid, cholesterol
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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LINKS AND TOOLS MENTIONED:
► Lydiard Foundation - https://www.lydiardfoundation.org/
► Dr. Stephen Seiler TED Talk -    • How "normal people" can train like the wor...  
► 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
► 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

PODCASTS MENTIONED:
► Dr Mark Cucuzzella, Round 1, Extramilest Show #18 -    • Get fast, run slow with Dr. Mark Cucuzzell...  
► Dr Phil Maffetone, Extramilest Show #3 -    • Dr. Phil Maffetone Interview by Floris Gie...  
► Dr Phil Maffetone, Extramilest Show #8 -    • Dr Phil Maffetone on MAF Training with Low...  
► Dr Phil Maffetone, Extramilest Show #39 -    • Dr. Phil Maffetone on stress management, r...  
► Mark Allen, Extramilest Show 5 -    • Mark Allen Interview on Training and Racing  
► Dr Stephen Seiler on Extramilest Show #50:    • 80/20 Training to Race Faster, with Dr. St...  
► Kipchoge's Advice to Race Faster, For Non-Elites:    • Kipchoge's Advice to Race Faster, For Non-...  
► Kilian Jornet on Extramilest Show #51:    • Kilian Jornet's Advice to Race Faster, For...  
► Kilian Jornet on Extramilest Show #52:    • Kilian Jornet's Advice to Race Faster, For...  
► Endure IQ Dr Dan Plews - http://bit.ly/3RxGgTD

Lt. Col. (Dr.) Mark Cucuzzella is a Professor at West Virginia University School of Medicine. As a US Air Force Reservist he designs programs to promote healthier and better running with the US Air Force Efficient Running Project. Mark has presented running workshops on over 50 military bases. You can view modules on his Efficient Running website. He has been a national-level Masters runner, having competed for over 35 years with more than 100 marathon and ultra-marathon finishes. Mark is a two time winner of the Air Force Marathon and has a marathon PR of 2:24. As well as being the race director of Freedom’s Run race series in West Virginia, Mark is director of the Natural Running Center, an education portal designed to teach healthier running. He is also the owner of Two Rivers Treads – A Center for Natural Running and Walking in his hometown of Shepherdstown, WV. Mark’s innovative work and story has been featured in the New York Times, NPR, Outside Magazine, Running Times, Runners World, Air Force Times, the Washington Post, JAMA, and other medical and media outlets.

FIND DR. MARK CUCUZZELLA HERE:
► Book: https://runforyourlifebook.com/
► Personal site: https://www.drmarksdesk.com/
► Education Site: https://www.naturalrunningcenter.com/
► Store: https://tworiverstreads.com/
► Event Series: https://www.freedomsrun.org/

YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Personal Best Program: https://www.pbprogram.com/
► Podcast: https://extramilest.com/podcast/
► Strava:   / strava  
► Instagram:   / 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.


Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase.