Brat McKay here and welcome to another edition of the Art of Manliness Podcast.

Running is a gloriously democratic and accessible sport.

All you need is a pair of shoes and the will to start moving your legs.

It's so seemingly simple that you may never think to figure out how you might get better

at it.

You just follow what your peers may be doing, who may not know anything more than you do,

or pick up tips that percolate through social media, which may not be accurate, or 100%

wing it, just vaguely trying to get a little faster each time you run.

My guess says that rather than taking a willy nilly approach to your recreational running,

you can greatly improve your performance by learning from the professionals who actually

run for a living.

His name is Matt Fitzgerald, he's a sports writer, a running coach, and a co-author of,

run like a pro, even if you're slow.

Elite tools and tips for runners at every level.

Today on the show, Matt translates the best practices of elite runners that tactics the

amateur can incorporate into their training, beginning with why you need to follow a well-program

running plan, how to find the sweet spot for your running volume, including why you should

actually concentrate more on the amount of time you run, rather than the miles.

And the number of hours Matt recommends trying to work up to running each week if you'd

like to really see what he can do as a runner.

We then discuss the ratio of low intensity to high intensity workouts you should be doing,

the surprisingly small emphasis pros put on running form, what the pros know about what

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