Fat adaptation for Endurance athletes
We build resilience for runners through a focus on six core principles, aerobic base building, strength training, diet and nutrition, hydration, daily movement patterns, and stress management.
Becoming more resilient is dependent on the body being in a “rest and digest” state long enough to recover from strenuous workouts. Back to back strenuous workouts keep the body in a state of “fight or Flight”
The goal of the aerobic base training period is two fold: (1) Build a better aerobic base, and (2) provide a solid and prolonged opportunity for the body to become fully rested and return to the “rest and digest” state.
At the same time we are creating an environment that promotes rest, we want to leverage that rest for growth. And we want growth that will make us more resilient. Maintaining a well-rounded strength training regimen helps keep the body resilient and also helps reduce injuries.
diet and nutrition
Diet will be focused on all natural, non-processed, whole foods that are nutrient dense. This will naturally be a lower carbohydrate diet, as there is not a tremendous amount of carbohydrate in natural foods, and this will also be higher in healthy fats that most people are used to, however, it will not be a high-fat diet with fat bombs and large quantities of fat with no purpose. This will be an Ancestral (Paleo) type diet that will attempt to mimic what homo sapiens evolved to eat.
Hydration is critical for proper human function, and is even more important for athletes, and even more so for endurance athletes. Also, another critical factor is a high quality water source.
movement and mobility
It’s imperative for athletes to be aware of their daily movement patterns such as how much time we spend sitting, how sit, or how bend over or lift objects.
Mobility is key to building resilience, improving our movement patterns, and fostering a healthier running lifestyle.
Stress (allostatic load)
As athletes, we must be aware of our total stress load, or Allostatic Load. On top of our routine exposure to stress from from work, family, and social contexts, we are exposing ourselves to stress through exercise.
We need to understand our Allostatic Load at any given time and ensure we are managing stress with an eye for health span and longevity. This means being strategic about when back off or we double down on training!