#22 Is Running Good For BJJ?

Do you do BJJ and like to run? Has Covid  got you running laps while you can’t roll?
As easy and simple as running seems there is always more to it than that. The Bulletproof boys breakdown the effectiveness of running as a gas tank builder for BJJ and the hidden cost that come with recreational running and the potential pitfalls.
If you can’t do Jiu-jitsu because of lock downs & restrictions and runningand starting running for fun or fitness,  give this episode a listen to save yourself time, energy and pain on your road to marathon.

Speaker 1: 0:05

Very careful a good martial artist does not become tense, but ready, essentially at this point, the fight is over. So we pretty much flow with the goal who was worthy to be trusted with the secret to limit the spot I’m ready . And gentlemen, welcome

Speaker 2: 0:30

To another Bulletproof for BJ podcast. And on today’s show, we are asking the question is running good for BJJ . Now I actually get this question a lot, Joey people on lockdown, they can’t do jujitsu or people are just like, they want to improve their fitness. And they say, oh , I started running. I want to increase my gas tank because I want to roll longer on the mats and they can’t get to the gym more. So I think going for a run and outside of that, it’s helping them. And we’re going to , we’re going to break that down.

Speaker 3: 1:02

Yeah. Running’s one of those things. We talk about it with body weight , strength, like pushups and squats, lunges. It’s one of those things where I think most people think that it’s kind of inherently part of them. Yes, I can do it. Anyone can do it. You just go for a run and it w and , and you know, it kind of is anyone can do it, but when you view it in that way, you tend not to respect the, that there is a technique, there is a level of skill that’s required to do these things. And I mean, we’re always banging on about how everyone is at pushups . Sure. You know, like you watch the standard jujitsu warm-up and there’s pushups and stuff , and you’re just like, what the is going on. So, so running really falls into that category for me.

Speaker 2: 1:47

Yeah. I think if any of you have been out there, if you go to your local park, or if you’ve got a , like a botanical gardens or a typical place where runners go, you know, you see people cutting laps, there is a very wide variation in technique between people, you know , you can get some very sloppy technique and then you see people who are clearly marathon runners or whatever, and they’re very efficient and they’re very tight and they’re very good at what they do. And then you’re seeing people just , uh , absolute Shambala , CLI just throwing themselves around, trying to move forward.

Speaker 3: 2:23

Yeah. Grinding it out. Yeah. More lateral motion than forward motion.

Speaker 2: 2:28

And it’s tough. Right. And I, I say this as somebody who I would say is not built for running, but has spent a bit of time doing it.

Speaker 3: 2:35

Ah, man, with thin hips like yours talking about , uh, I’m a sprinter shopper specialist. Um, but no, I

Speaker 2: 2:45

Think it’s one of those things that like, I have spent a fair bit of time running. My, my father was obsessed with running kind of still is, but I got my mom’s legs. Not the dad’s legs. He’s a , he’s a shorter torso. I

Speaker 3: 2:55

Got my mom’s legs too . He’s uh ,

Speaker 2: 2:57

Maybe, maybe we , uh, it’s uh, people have alleged that we’re brothers, but , uh , but no, it’s a funny thing that , um, he’s uh , I got your mom’s . Yeah . Oh,

Speaker 3: 3:08

The audacity just said , he’s talking about my mother. Um,

Speaker 2: 3:13

But it’s a thing that , uh , he’s got quite long legs proportionate to his torso and he has very good mechanics for running. Apparently I would say I don’t, I’m a short, short leg dude, longer torso, which makes me good for wrestling, grappling, whatever, low center of gravity, good for squats and stuff. But I think the thing, the beauty of running is it as simple, Chuck, the shoes on head out the door, do the scene because having spent a bit of time running, you get that state where you’re not thinking about your problems. You’re just out there, you’re doing it. You sweat, you know, if you’ve got more energy, you run a bit harder. It’s a bit easier. You , you feel a bit tired, you take it a bit easier, but you get the endorphins, you come home simple. But if you’re anyone who’s, who’s done this. And you’re like, oh yeah, I ran five cases . Okay, man, I might do 10 Ks . Maybe I’ll build up to half marathon. You are going to get stiff and sore. There’s a cost to this thing. So I think that’s something that’s probably not talked about enough, is that even though there’s some good aspects to going for a jog , going for a run, it can take its toll on your body as well.

Speaker 3: 4:23

Yeah. I think that , um, the, one of the tricky parts with something like running and I think in an ideal world, everybody has a good chance at being a decent runner. Sure. I think back to, you know , us being hunter-gatherers yes. And living off the land and, you know , fighting and climbing and running was an essential physical activity you had to do. Yeah . Whether you’re chasing something or you’re fleeing from something as was climbing as was, you know , carrying things as was like starting fives with your hands. Like there was just certain, you know, that life was simpler. And so there was demands on our physicality that were just built into that to the environment. It’s not just the case now that we are not physical enough. And so that task is harder it’s that our bodies are now morphed into these shapes. Yes. Right . That , that sitting creates tightens up the hip flexes rounds, our upper back work on computers a lot, like we’ve said, in many other shows, you take that many steps further when you’re a jujitsu player, because you strengthen these shapes, your hip flexes get really tight. Your back becomes super rounded , actively making these postures. Yeah. That’s right. Cause you’re , you’re like that, that’s the position it serves us to be in when we’re fighting jujitsu, I’ve trained jujitsu . So the tricky part is, is it okay if you’re a digital person and you want to go for a run, let’s say you have the awareness and that sort of thing. And you’re like, no, I’m going to try and do it. Well, your body is in a sense disfigured for that activity. That’s true. And , and what that does is it changes the way you run. And it means that in simple terms, you run like. Yeah. And you know, we have to give, you gotta give credit, you know, there’s people that are just pounding the pavement year on year and have been doing it their whole life and have very inefficient technique. Sure. You know, it’s like boxes or fighters. It’s like , um, you know, you got the, the technicians. Yep . You got like the, you know, the real accuracy cats and then you got the brawlers. Yeah . And which one’s better like this B-roll is that have been equally as successful as the technician that’s right. So it’s like, yeah, you can potentially get by as a person who runs all the time doing it inefficiently . Yeah . But I think what we’re going to get at really our opinion is that for the majority of people, and this is, we’re always talking about the majority, cause we’re looking at the digital community that we work with. We’re talking to you, we’re talking to you guys, thousands of conversations over the years. And it’s like, well, for the majority of people take , make will be efficient and they’re going to pay a price for that. Yes. So that’s the sort of frame

Speaker 2: 6:59

Here. This is the thing that we don’t consider. We don’t consider the bigger picture guys. And we already consider the bigger picture because we see people earlier in their journey. We see like we , you know, young kids at our gym , uh, at Alliance, you know, we’re talking like 20 year old, like freshly minted, blue belts, just frosting and just any rock . Oh my goodness. And then we also see our, our older friends who are older than us, but still like talk about Dave, you know, Dave just got his blue belt and he’s 50, right. Hi. Yeah. So that’s a two very different blue . Yeah. Um , you know, is Toby like Tobias? Is he going to go for a run? Probably not . He’s probably going to go surfing or skate or some kind of cool kid type thing. That’s what he does. Is Dave going to go for a run? Yeah . He might. He’s got kids. Maybe that’s all he can.

Speaker 3: 7:50

Yep . So yeah , a bit of, a bit of a corporate life. So very cultural for those like, oh, I’ll get a run in at lunchtime. Yeah.

Speaker 2: 7:55

You know, and that’s, and that , that’s more the thing. But the thing that we’re not seeing is what are the long-term effects of that? Because oftentimes if you’ve got good mechanics or something and it suits you and you do it. Sure. But what I’m always thinking about for myself is like, how sore my knees get, how tight are my hip flexes ? Like I’m probably too , self-aware someone else who’s not thinking about it . It’s like, oh , I don’t care if I can squat to grass. Whereas me, I’ve got to demonstrate that move every day. If I can’t squat, how’s the grass. I’m not doing my fricking job. And the thing that I have found when I started running like higher volume, like over 10 Ks, Achilles flakes is the hamstrings, like the lower body tightness. I had to spend so much time trying to undo that. And you know, when I was just doing jujitsu and doing my weightlifting , doing my flexibility training, I had enough wear and tear from the jujitsu to deal with you throw running on top of that. That’s a whole nother load. So even though yes, it might feel good in the moment. You’re actually creating work for yourself by doing that on a regular basis. So if we compare running to nothing sure. Going for runs, not bad, but even though it seems simple, it comes with a bigger price tag that you may not be aware of.

Speaker 3: 9:18

Yeah. And I think that any, any physical activity we’re doing, and obviously we’re talking to you guys where jujitsu people, everything that we’re doing is really, for the most part, we want it to compliment our jujitsu . Yes. So, you know , this is not to take away from anyone who’s listening. Who’s like, yeah. But I just love running. It’s like, what if you love it, do it cool. You know, but if like a lot of folks, particularly ones that we talk to, you’re looking for solutions to help you stay fit, build up your cardiovascular endurance, you know, all of these physical attributes that are going to carry over to the mat. The way we say it is that year running is gonna carry over in some way. But there’s other activities you can do, which are going to carry over in a much greater way. Yes. Like you’re going to get a lot more return on investment for 45 minutes of this twice a week when compared to like running or riding a bike or whatever. Yeah ,

Speaker 2: 10:10

Definitely. And so w this is where we go. Okay. Well, think about this guys. Cause you might already be having these problems. So for example, some says, oh man , I can’t squat all the way down. Or I can’t do a Cossack because my heels come up off the ground. And that’s a classic sign that your Achilles are really tight. You know, you haven’t got the ankle mobility , uh , in the same way we get people squatting and their knees start to collapse and they can’t, they can’t pull their knees out. The knees go in and they start to cave in, and that shows you that really glutes aren’t firing up in the right way. And that the hip flexor is probably a bit tight there. Or a doctors are a bit tight. Now, if you haven’t been for a run for a while and you’re like, oh , bloody locked down. I’m just going to go for a run and you just haven’t done it. And you’re like , God, this feels so good. I’m sweating. Oh , the next day or two, you’re going to be getting some, some calf soreness, hamstring, soreness, you know , like any activity, if you haven’t done it for a while , you’re going to feel it. And then it’s like, ah , it’s feels a bit harder to move. There’s a phrase that I learned very early on in PT career , which is you, have you ever seen a Kenyan stretch? And it, this is not, there’s no way a racial, xenophobic thing this has got to do with , uh , Kenyans being some of the greatest runners of all time , uh, across the Mar Olympic distance marathon, having produced more world record holders than any other nation. Uh, those guys don’t stretch. They just run. Cause basically they’re trying to turn their legs into Springs. This thing called running efficiency, where you need a certain amount of tightness in your Achilles, you need a certain amount of tightness in your hip flexors because you don’t want them to move more than they need to because you need to do, you know, 40,000 repetitions fast. And that’s the thing like when you do jujitsu, yes, you need to stretch. You totally do. If you, if you’re not working on your flexibility, you’re probably going to get an injury because the demand, the sheer demand is jiu-jitsu is such a demanding, such demanding lover. It wants flexibility. It wants power. It wants core strengths . It wants endurance. And once mental toughness. So once grips cranked , it’s like, God,

Speaker 3: 12:16

What don’t you want you to do to once my soul? So what’s the your is up. It does. But , and I guess like, just to that point, there’s a specific adaptation that the body’s going through to make you an elite runner. Yeah. So it’s like, okay, well that, that’s a specific adaptation to that physical task. And as we know, if you trained to do to their specific physical adaptations, that will make you better at jujitsu. Yup . Right. Being able to squash yourself in half, having nice mobile hips, but also strong , uh , you know, a bunch of different sort of things along those lines. Do you want to take up a sport and adopt the physical adaptations of that one when they are counter to what you need for the sport that you’re actually interested in? Ear ? I , something that I think, I think back to a lot, I read , um , in a famous mobility book called stretching, scientifically if anyone’s oh yes. The , the original curves . Yeah. If everyone’s looking for like the Bible of flexibility, so good.

Speaker 2: 13:12

But he says that , uh , Russian weightlifters

Speaker 3: 13:15

Were forbidden and this is back in like, I guess it’s like 60 seventies Soviet era that, you know , basically the best Olympic team of all time for many years. Um, but their weightlifters were forbidden from riding bikes. Right. Because they knew that it tightened up the hip flexes and tightened the ankles. And then that took range away from their weightlifting. So they’re like no bike riding. Um, and I imagine it would have been that they wouldn’t let them run either. No . So it’s like, okay, they’re obviously trying to make them as, as, as good as possible for weightlifting. Cause that’s their spot. Um, so you know, what we’re getting at here is like, going to happen to your body that when you run, that is really not going to compliment your jujitsu. Maybe like we could look at what’s it going to do? It’s maybe it’s going to increase your gas tank a little bit. Sure. You know, maybe, maybe you get a bit of endurance out of it, but then the question is, well, are there activities that don’t up your mobility where you can still get the cardiovascular gains ? I would say

Speaker 2: 14:10

Definitely Joe , uh, what we’ve had recently guys, cause we have had to go back on lock down most recently here in Sydney, Australia and adapting our own training with our people. So obviously we can’t be doing jiu-jitsu unfortunately. So I have been running my BJJ team, those who come along, we have a zoom thing here at jungle brothers, which has been great, but also some park sessions. And so basically we’ve been running the home gym program from Bulletproof , with them outside. And this is where I’ve been a bit meaner. This is where you come to know my dark side as a trainer I’m can be , uh , you know, I like to create adversity in my people’s and we all know jujitsu can be hard. So you haven’t got jujitsu in your life. I’m going to have to mess it up. So , um , usually we allow a bit more time for people to recover between different movements and the Bulletproof [inaudible] program. But I’ve been pushing people to go a little bit quicker to increase their heart rate. And we’re combining, you know, some very basic, you know, found the mental body weight work with some mobility. And just by keeping people continuing

Speaker 3: 15:19

And people were like, oh my God, I’m sweating. It was just, I didn’t sign up for cardio. So I was

Speaker 2: 15:27

Just wilting. Right. But that’s okay . Interesting because I’m not telling them to rush. I’m just telling them to stay moving, you know, giving breaks for sips of water and all of that. And people are getting to the end of the workout being like, Ooh , man, I sweated up a storm. Like heart rate was up. And it’s simply because they are working between movements, which are challenging them, but challenging them to stabilize, challenging them, to support their body weight, challenging them to stretch. And all these things are creating a degree of stress, which is driving their heart rate up. But it’s not up their biomechanics. That’s

Speaker 3: 16:04

Improving it. That’s right. Getting stronger, getting more mobile and more balanced, more awareness. If you haven’t experienced

Speaker 2: 16:11

This guys , like depending on your experience in the gym, and I’m not saying, oh, you’ve got to bust out super hard circuits. When you do reduce how much rest you have between certain movements you stay moving and your heart rate is naturally creeping up. And when you start to use your core musculature more, your body temperature goes up, better. Take this hoodie off.

Speaker 3: 16:33

It’s not so cold anymore. Oh my God. I need a towel. I’m sweating. I didn’t really attend to here in Australia. Okay .

Speaker 2: 16:41

That’s the thing. And I mean, I mean for yourself, Joe , it’s winter here, right? Obviously we’re not suffering that the far north winters of Canada type business , um, shout out, you know , all our friends in Toronto, it can get pretty cold there. That thing is when we start to put moves together. Like whether it be a cost hack , squat, a pistol, a pull up, you know, a pushup , very, very basic things. But just doing them in succession, this drives the heart rate up and we are actually getting fitter and stronger at the same time.

Speaker 3: 17:15

Yeah. Yeah. Um , there’s yeah. As soon as you remove the rest, there’s more cardiovascular demand, which yeah. For people who are looking for, for a bit of that. And I think that, you know, for us, it’s, we’re really mostly interested in like the strength and the mobility adaptations, but there’s also a place for, Hey guys, let’s just do these three exercises and let’s not rest, you know? And, and, and particularly now you’re training outdoors. It’s winter. You need that because it’s very easy for the body to get cold. And people standing around resting, it’s different to training in the middle of the summer. You take a couple of minutes between sets. You’re still warm. True. So yeah. So moving a little bit quicker with the training is generally important during this time of year, that goes for digital academy as well. Right . As well, right? Like your warmups at the beginning of class need to be more intense. Yes . Because people are coming in there, it’s like, they’ve been refrigerated. So you need to bring their body up to a certain temperature. So that they’re like at a good operating temp, then you can start to do the work. Yeah. So, I mean, I think that’s great. I got no problem with like say I’ve got someone who, and some of the guys that I trained in my small group where you’re out in the park this morning, right? Yeah. We’re out of the park this morning and you know, we just did, we just did the, so we’re building a new, a new program for Bulletproof. That’s going to be released soon and I’ve been running it with the guys. And it’s basically for the most part two exercises, these to get three to five sets, these 2, 3, 5 sets. And , uh, it’s the , the movements are all chosen very deliberately. And I’ll be honest. They’re not, some of the movements are tough, but some of them are more mobility based. So they are, you know, they’re not sweaty exercises. They’re hard in a different way, man. I’m training at seven 30 in the morning. It’s I don’t know how many degrees it is pretty cold . It was six degrees this morning, Joe six degrees. That’s wild for us as Australians at some Octa . I know you guys in that north hemisphere, like these.

Speaker 2: 19:06

Yeah. That’s right. Six degrees of buddies bring day over here,

Speaker 3: 19:09

Man. You, you start, you get a couple of sets in and you’re want like, because you’re working and if you bring awareness to those exercises and you try to do them well, right? So again, this awareness piece is like talking about not just banging out pushups , but actually really trying to make your pushups as effective and as efficient and like do them as well as you can midline tight midline, tight elbows in faint attention to your shoulder position. Uh , if you do all of your stuff with awareness, the exercise has become quite taxing, much harder. Um, I’ve got some people who, who are like, Hey, I want to build a bit of capacity, like a bit more, a bit more of a gas tank fidget . Uh , what can I do? And normally for those people, I will say, do these like two or three exercise together. And then I’ll add in some kind of a higher intensity, like cardiovascular exercise. It could be burpee , right. That would be like 10 or 15 burpees. It could be some box jumps. It could be a sprint. Yep . Okay. Give me a 200 meter sprint, but let’s get five rounds. Yeah. And no rest. And you know, that, that moves towards something that’s, that’s more of a kind of high intensity interval training type realms. Sure . The beauty is you’re still getting, you’re still getting strength. You’re still getting quality movement. You’re getting mobility. You’re getting all these things that help your mechanics to improve. Yep . Plus you’re building the gas tank and you’re not getting all of that. All those negative kind of adaptations, which are the tight ankles. Yes . The knees grinding. Cause you got bad running gait , you know, all that stuff. Well,

Speaker 2: 20:34

This was going to say, so we got plenty of people out there. Many friends , um, shout

Speaker 3: 20:39

Out lots of friends. Gosh . So many , so many friends. Joe has a lot, not me so much. Um, but what I was going to say is

Speaker 2: 20:46

Jujitsu people within the community who have bad ankles and have bad knees. And I’m definitely someone who has over more recent years fighting out of a gym that , uh , loves leg locks , you know, had a few ankle issues, had a few knee issues, which mean going for a run is just not really in the equation. I mean, walking up and down stairs has been challenging at times to be honest. So it’s like, all right , let’s uh , let’s step back and go, okay. What if you wish you could go for a run, but you can’t and you just want to do something which is more endurance based. You don’t have any major equipment that you can use. Maybe you’ve got one , you’ve got a kettlebell or you’ve got something. Uh , you’ve got some

Speaker 3: 21:27

Say you got nothing. Yeah.

Speaker 2: 21:29

Essentially there is plenty of things you can do, which are going to bring your heart rate up, which are not complicated. But the byproduct of that too , is you’re going to, as you build your work capacity, improve your strength endurance, you can also improve your mobility. And what do you know? You’ve got bang for your buck. You’ve got three things. You’ve gotten fitter. You’ve gotten stronger in a specific way and you’re actually more flexible. So that’s what I’m always looking for guys. If I’ve got limited time for a workout, I don’t want to do a million exercises. I want to do five, maybe six exercises. Do them really well and punch that bad boy and get it done. And I feel like if you are, whether you’re in a warm climate or a cool climate, if it’s something you can do in your living room, that’s pretty convenient, right? Push the coffee table back, push the couch back. Hopefully the dog doesn’t come lick your face off when you’re trying to do some hard work , uh , which can often be the case. And then it’s very easy for you guys to be able to do. And this is, this is just a simple adaptation. I had this question from one of our guys, which was, oh , can we just do a Metcon? Could you just kill us with like endless, endless raps ,

Speaker 3: 22:44

Chloe? It was close . She always says that she just wants something mindless, mindless. Right. Just give me something that I just don’t have to think. Yeah. And you’ve got to give, you know, that’s, I think that’s one of the things. Let me, I won’t cut you off. You continue on your line.

Speaker 2: 23:02

No, but I , I know exactly where you’re going with that. There is a value look , if , if you’ve got a kettlebell and you , you just want to breathe and sweat and don’t think do a hundred swings, like get away, don’t put, put the bloody, put the music on and put the TV show on, just do a hundred swings. If you can’t do a hundred swings, do 20 short breaths do 20 and do multiple sets of that. And if you haven’t got the insurance to keep up, that’s all right, you can do body weight squats, but it’s one of those things it’s like as much as people love to turn exercise into sedatives, we actually want you to pay attention. And you know, yeah, this is it’s mindful. Right? We don’t want you to tune out. We want you to tune into what your body is doing because there is also a value that so continue with what you were going to say, Joe . Yeah .

Speaker 3: 23:48

There is something to be said for , um, mindless exercise. Sure. You know, which is, which is where running. I think for a lot of people it’s kind of meditative to now. Yeah . It’s like, I just go, I put my, put a podcast on and , and, and off I go for 40 minutes or whatever. Um, you know, I, I , I, we can understand how that is different from like, Hey, here’s five exercises. Think about it. Think about the technique and you know , all that stuff. Um, and I guess, you know, that it’s , maybe you can’t, you can’t replace that kind of mindless thing. So, but where it’s really important is that if you choose to do something like that, you got to understand that you are, there is a cost involved. Yeah. So, you know, when you talk to people like us where it’s like, is that good for my jujitsu? We’re going to say, no, it’s not a hundred percent not. There is way more effective things that you can do, which we’re discussing. But if your question is instead, or is that good? Like, is that good for my mindset? Or is that a good zone? Outset healthy. Well , yeah, totally. If that’s, if that’s what that is for you, then that’s what it is. Yeah . Maybe, maybe watching Netflix is too , or maybe reading a book or whatever, whatever it might be, you know, going for a surf or something. Yeah, definitely. I know like when we , um, when we, when we trained, you did too , that there’s a lot of that introducer. Isn’t there not with all roles, some roles you gotta be really way more engaged in drilling and stuff, but some people you’re all with you, just, you kind of zone out and you’re just cruising and that’s, and I think that that’s a , that’s a nice thing. It can be done with exercise. Yes. But , uh, I think that’s a privilege that you have when you move well, yes. If you’ve got good mechanics, then you can go and say, throw yourself into like a CrossFit class or a Metcon, you know, whatever box jumps and burpees and pushups and shoulders things . Yeah. Simple movements, edged , bang it out. I don’t have to think, but if you move like, that is not going to be a good choice for you either because that, that lack of mindfulness will cost you. That’s

Speaker 2: 25:44

Right. And this is the thing that we , we don’t fully understand guys, and we are your cost estimators. There is a cost for everything you’re going to do with your body and we’ve done it. You know, we jumped between Joe and I, we’d done so many different types of training and can speak from experience to go, yeah, you might want that thing, but here’s the finer detail. This is where that’s going to cost you later. So let’s save you some time guys. Um, if you’re out there in the world of BJJ and you’re thinking about, oh , I want to take up some running or do that if it’s just purely because you want to improve your endurance for jujitsu , not because you love running or it’s a big part of your life, I’m going to put it out there, that there is a couple of other things you could do, which will give you similar feels, but way more benefits, way more benefits. And that’s where I would say , um , for those of you who don’t really have any equipment and you just you’re like, I’m at home, I’m in the park. What can I do? Um, our home gym workout program, the home gym program is very good for that. Even though there is some exercises , uh , with a kettlebell or a band that can be substituted out. And if you hit us up on , uh , on the Facebook page, on the community page or messages directly, we can give you substitutions so that you can do that full workout with no equipment,

Speaker 3: 27:12

The home gym program, the foundation program, and also our foundation mobility program. Sure . There’s like a handful of exercises in that entire program that do require like a pull-up bar or a pair of rings. But 95% of what’s in there is just body weight with a piece of floor. Yup . And that’s, that is stuff that will push the needle on all of those beneficial aspects we’ve spoken about. Plus you take the rest periods out, you can turn into a bit of a cardio thing too. I was killing him yesterday with the mobility. Yeah , yeah, yeah. Like the thing is

Speaker 2: 27:40

Guys, we do mobility is hard and it’s a bit uncomfortable, but it’s very beneficial. You should not think that mobility is like the rest break. It’s not the easy bit. It’s the bit where you got to breathe and focus and work into it. And if you really do it, and this is actually some of the feedback I got last year in the lockdown people we’re doing our, our dynamic and our more static stretching elements.

Speaker 3: 28:04

And they’re like, man, that’s hard. I was really

Speaker 2: 28:08

Who has a working on that. And when you combine those elements of trying to improve your range with a degree of load and also getting stronger guys, you will get fitter. It’s just on you to be able to put them together and do that work.

Speaker 3: 28:24

Would you say , uh, for people who do want to run, who are like, I like run and I, you know, whatever, and I try and jujitsu and I , um, and I want to do it. Sure. Uh, what advice could we give to them? You got anything kind of, yeah, definitely.

Speaker 2: 28:41

Definitely. I would say my advice to you guys, and this applies to anyone who’s trying to improve their endurance, which is to improve your work capacity. So that’s not go for longer, like that’s the classic measure, right? Just run a bit longer. Yeah . Run a couple of hundred more meters run a few more minutes, few more case . Not at all. Depending on your time constraints, it could be 20 minutes. It could be 30 minutes. Don’t run longer, run faster. If you’ve got 20 minutes, like a lot of people are wearing wearables, whatever, tracking their distance. They’re there , their steps, their heart rate , um, run faster. Like if you run faster, this will have way more carry over to you being stronger. Yeah. If people want to do intervals now , the good thing too . You don’t like intervals . Yeah. I think running shorter and harder as much more appropriate. I’m going to speak to something real quickly. There’s a gentlemen , Ashley Wrigley . Anyway, he was a strength conditioning coach for rugby. And he talks about when there was a big change in the, in the nineties for the Australian rugby team kangaroos. When they went from doing a 10 K run warmup to doing a hundred hundred meter sprints, right. Oh my God.

Speaker 3: 29:56

He was like a hundred, a hundred meter sprints. Yeah . It was brutal.

Speaker 2: 30:00

It’s so Savage. Right. And obviously they’re not running at 10 seconds, you know, they’re , they’re in footy boots and they’re on a , on an oval. But he said that , that it , it murdered them. And he’s like, but this is what you guys do. Right. You, you know, you never really run a hundred meters at ago . You’d be lucky if that short sprints, but that’s what you do. You’re not just jogging along for 10 Ks. That is not what you guys do for me. And G system perspective, same thing for jujitsu guys. It’s very rare that our efforts are anything longer than 10 minutes. Right. Unless you’re having that epic war, like when you don’t know that the round time has stopped and you’re both just fighting

Speaker 3: 30:39

To the death, neither of you wants to give up the rest of the room has stopped. And everyone’s watching, watching me and Joey trying to beat each other. I’m like, I can’t let this guy beat. He’s not better than me. He’s a brown belt.

Speaker 2: 30:50

Um, and then yeah. And then someone goes, Hey guys, we’re going to turn the lights off.

Speaker 3: 30:54

Oh God, thank God. Good training, man. Thanks. Thanks. Yeah. Interval training is big and I think, and intervals like is a much more efficient way to go about it. What I really like when your , when you choose to do shorter distances at a height at a faster speed is you can also focus on your technique more from a technique perspective. We don’t need to go right into right now, but I can say if your heel is striking the ground first, you’re it up a hundred percent. So, and if that is you go get some coaching, go find a good running coach that understands barefoot mechanics and get them to like , like pay them for an hour and say, teach me the main concepts behind running.

Speaker 2: 31:33

Well, and even this guys is a test for yourself. Take your shoes off. 100 pursuit, run on your heel on the pavement. When you have bare feet, no, you run on your toes. You run on the ball of your foot. This is how we’re meant to run. Now, obviously, if you’re living in an urban area and you don’t necessarily have access to grass, it’s a bit harder, but in most major cities there’ll be a park somewhere, somewhere. Don’t be afraid to take your shoes off, get your feet bare and actually run on your forefoot on grass. It’s actually fantastic for your feet, your lower leg, mechanics, everything. And like Joe said, get some professional advice. We’re not running coaches. You know, we’re not biomechanics , but we have both played with, you know, obviously running in shoes and also running barefoot. Very different.

Speaker 3: 32:16

Yeah. Look and I , I mean, for me actually running is probably something I’m going to start to put a little bit of focus into later this year. Once my knee is at a point I’m like, cool, I want to introduce running and direction changes in that whole thing. Um, and so, and I did a little bit of that last year and I actually enjoyed getting back into that again. Yeah . Um , because there is a real skill behind it and it’s kind of, when you feel yourself running efficiently, it’s rewarding. You’re like, I’m moving here. It’s not costing me a lot of energy. I’m building a new skill. The other thing that I would say, if you are the kind of person that wants to go run is stretch your lower body, stretch your hip flexes a lot, stretch your calves, your Achilles, a lot stretch the quads, like all of it, adductors, piriformis, glutes, like just keep all of that lower area supple. Because if you don’t, you will start to become a runner and that’s going to be tight little buddy yet . Don’t do it.

Speaker 2: 33:08

All right , man. I think that’s a good place to jump off.

Speaker 3: 33:10

Cool . I just wanted to give a really quick shout out to the team from art suave, BJJ, Brisbane. Yes . And they recently joined our academy subscription, which is super sick. Their , their crew , uh, Manuela is there . She is indeed right on. They just signed up for the academy subscription. So , um, every student that trains at that gym gets free access to the Bulletproof program, which is really awesome. The gym pays for it. What that means is that their students have blessed occurrence of injuries, stronger, more athletic, and they’ve got options for training at home. If there’s locked down , if they want to do some extra training outside of G2 , if they’re looking for warm up or cool down ideas, it’s all there for . Yeah.

Speaker 2: 33:48

And we’re right here guys. So when you are an academy subscriber, let’s say you’re out there , uh , you own or run an academy and you’re not sure what exercises to give your people. That’s what we’re here for. We’re very accessible. You can access our , uh , community page on Facebook , uh , Bulletproof of BJ community. We’re bringing back the Facebook lives on a Sunday, 4:00 PM on a Sunday. So you can tune in, have a live Q and a, and also we’re going to speak on a topic which is relevant to all our people. I mean, we’re very approachable. Like you can send us messages, we’ll get back to you. And , uh, even if you need some advice, you’re not sure what equipment to get. We can help you with that as well.

Speaker 3: 34:27

Yeah. Hit us up, get us on the Instagram at Bulletproof of BJJ or on the webpage, Bulletproof of bjj.com. Awesome. Awesome. Thank you Joey. Thanks JT. See you guys. [inaudible] .