Hello everyone. I'm welcome to you today's episode of the Run to the Top

actually keep daily podcasts. I'm your host to wear the coat episode of the Run to the Top X Daily Podcast.

I'm your host to one of the coaches here at Runnis Connect,

Hayy Ma.

And today I'm going to talk about something

that was inspired by an article I recently read around the

subject of faster training and specifically whether it was appropriate or even

safe for women runners. So fasted runs are runs where you purposely do

usually a long run in a glycine depleted state that is it's often done with an overnight

fast so you go to bed and then you get up and you don't eat anything you know have any

breakfast and then you go out for your long run and you don't eat anything, you don't have any breakfast,

and then you go out for your long run and you don't eat anything during the long run.

It's basically manipulating the environment

so that when you're doing your long run you reach a state of

glycan depletion so you run out of carbohydrate as a fuel source quite early on in

that run and that's it's replicating those later stages of the marathon where

whilst you're fully coal hydrate loaded going into it once you get to around two hours

of running a marathon pace you'll actually

deplete your glycogen stores you'll have used up all that

carbohydrate and your body will be forced to start using more fat. So by doing fasted runs we get to this point a lot earlier in the

run there is a good rationale behind doing them and they have plenty of support from

elite athletes and studies suggest that they improve the body's ability to

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