25. Training Intensity in Running and Lifting: Are You Training Hard Enough?

05/10/24 • 85 min

Lifting, Running and Living with Kelly and JK

Coaches Kelly and JK share their personal fitness journeys and emphasize the importance of the right workout intensity for gains in lifting and running.

They offer practical tips on gauging effort levels, debunk myths about 'no-repeat' exercises, and discuss workout duration.

The conversation shifts to the influence of genetics on fitness outcomes and how coaches manage client expectations. It underlines the psychological impact of comparing oneself to others due to genetic differences, the effect of social media, and the necessity of realistic goal-setting.

00:00 Welcome to Episode 25 and Listener Reviews

01:36 Personal Updates and Balancing Fitness Goals

03:09 Training Frequency: Running, Climbing, and Lifting

04:23 The Challenge of Balancing Multiple Fitness Modalities

05:34 Understanding the Value of a Coach

09:50 Navigating Social Media and Business in Fitness

12:05 Trail Race Preparations and Baseball Updates

14:41 Reflecting on May Goals and Challenges

24:16 The Importance of Accountability in Fitness Groups

28:39 Simplicity Syndrome: Sharing Basic Knowledge

36:23 Training Intensity: Are You Pushing Hard Enough?

44:23 Navigating Fitness Tech: Charging Habits and Data Insights

45:09 Beyond Numbers: A Holistic Approach to Coaching

45:53 Muscle Maintenance vs. Growth: Training Intensity Explained

49:22 Mechanical Tension: The Key to Muscle Growth

50:33 Evaluating Workout Intensity: Rep Speed and Time Under Tension

58:46 Running Hard Enough: Understanding Workout Intensity

01:15:03 The Role of Genetics in Fitness Goals

01:23:42 Concluding Thoughts

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠[email protected]⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@coachingklutz⁠⁠

Coaches Kelly and JK share their personal fitness journeys and emphasize the importance of the right workout intensity for gains in lifting and running.

They offer practical tips on gauging effort levels, debunk myths about 'no-repeat' exercises, and discuss workout duration.

00:00 Welcome to Episode 25 and Listener Reviews

01:36 Personal Updates and Balancing Fitness Goals

03:09 Training Frequency: Running, Climbing, and Lifting

04:23 The Challenge of Balancing Multiple Fitness Modalities

05:34 Understanding the Value of a Coach

09:50 Navigating Social Media and Business in Fitness

12:05 Trail Race Preparations and Baseball Updates

14:41 Reflecting on May Goals and Challenges

24:16 The Importance of Accountability in Fitness Groups

28:39 Simplicity Syndrome: Sharing Basic Knowledge

36:23 Training Intensity: Are You Pushing Hard Enough?

44:23 Navigating Fitness Tech: Charging Habits and Data Insights

45:09 Beyond Numbers: A Holistic Approach to Coaching

45:53 Muscle Maintenance vs. Growth: Training Intensity Explained

49:22 Mechanical Tension: The Key to Muscle Growth

50:33 Evaluating Workout Intensity: Rep Speed and Time Under Tension

58:46 Running Hard Enough: Understanding Workout Intensity

01:15:03 The Role of Genetics in Fitness Goals

01:23:42 Concluding Thoughts

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠[email protected]⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@coachingklutz⁠⁠

Previous Episode

24. What's in Your Instagram Algorithm with Joy Parrish

LRL’s first guest is on the podcast today! Kelly and JK welcome guest Joy Parish and engage in a wide-ranging discussion that covers personal social media algorithms, reality TV favorites like 'Vanderpump Rules' and 'The Valley,' and the deeper implications of social media on mental health and self-perception.

Kelly, Joy, and JK explore how their Instagram explore pages reflect their interests from fitness debunking content, WNBA updates, Virgo memes, to dad humor.

Joy shares insights from her professional background in mental health therapy, emphasizing the importance of approaching social media with intention to protect mental well-being.

The conversation also touches on their preferences and critiques of reality TV narratives, speculating on the future revelations about the reality TV industry.

The episode concludes with actionable advice on navigating social media healthily, emphasizing critical thinking and self-reflection.

00:00 Welcome to the Podcast with Special Guest Joy!

01:48 Getting to Know Joy: From Mental Health to Podcasting

03:05 Taylor Swift Fandom: A Deep Dive

07:26 The Wordle Streak Ends: A Discussion on Popular Games

10:49 Exploring Personal Updates and Words with Friends

13:53 Nostalgia Trip: From Nancy Drew to Fortnite

14:57 Travel Plans and Embracing Flexibility

17:24 Main Topic: What's in Your Instagram Algorithm?

25:19 Navigating the Corporate World: A Reality Check

26:18 The Challenges of Professional Communication and Responsibility

26:59 Relating Management to Coaching: Insights from 'The Last Dance'

30:00 Reality TV and Its Impact on Our Lives

36:21 Exploring Personal Interests and Social Media Algorithms

41:01 The Virgo Personality: Traits and Reflections

43:56 Considering a Midlife Career Shift: From Podcasting to Detective Work?

48:50 Social Media's Influence on Mental Health and Self-Perception

50:23 Mental Health in the Age of Social Media

53:31 Wrapping Up

Follow Joy at @joyandclaire_

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠[email protected]⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@coachingklutz⁠⁠

Next Episode

26. Can ChatGPT Create a Decent Running Training Plan?

This week Kelly and JK delve into the world of AI-generated running plans by reviewing detailed training programs created by ChatGPT for different race distances and time goals.

They critically examine plans for a 1:45 and 2:30 half marathon, and a 50K ultra, discussing aspects like weekly mileage, workout descriptions, taper strategies, and the inclusion of strength training and nutrition advice.

Kelly offers her take on what works, what doesn't, and how these AI-generated plans stack up against those crafted by human coaches.

00:00 Welcome to Episode 26: Updates and Trail Race Experiences

00:31 Kelly's Trail Race Recap and Future Plans

07:12 Personal Updates and Transitioning to In-Person Training

08:42 Training Focus: Muscle Building and Running Intervals

14:38 Preparing for High School Graduation and Reflecting on the Pandemic's Impact

20:37 Analyzing Three Running Training Plans from ChatGPT

22:29 Analyzing the 1:45 Half Marathon Plan

39:32 Detailed Analysis of the 2:30 Half Marathon Plan

47:58 Unpacking the 50K Ultra Marathon Plan

01:05:50 Final Thoughts on Training Plans and Future of Coaching

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