Why Running *Isn't* The Best Way To Get Fit, How The Running Craze HARMED Fitness Enthusiasts & Why Walking Is Essential To Health & Longevity, With Mark Sisson.
2Digest
Ben Greenfield interviews Mark Sisson about his book, "Born to Walk," arguing that walking, not running, is the ideal human exercise for health and longevity. They debunk the "Born to Run" myth, highlighting the prevalence of running injuries and the inefficiency of running for fat burning. The podcast delves into the physiological differences between walking and running, explaining how running often leads to glycogen depletion instead of fat loss. Zone Two training, a low-intensity, steady-state cardio method, is presented as an effective approach achievable through brisk walking. Various ways to increase walking intensity, such as rucking (weighted walking), skipping, and varied terrain, are explored. The discussion also touches upon the concept of "Cellular Fragility Syndrome" and the potential benefits of C-15-0, a nutrient found to improve cellular health.
Outlines
Introduction: Walking vs. Running for Longevity
Ben Greenfield introduces the episode and Mark Sisson, author of "Born to Walk," focusing on the benefits of walking over excessive running for health and longevity.
Debunking Running Myths & the Benefits of Walking
Mark Sisson discusses the negative consequences of the running boom, emphasizing the prevalence of injuries and the misconception that running is ideal for humans. He advocates for walking as a superior exercise for overall health and longevity.
Physiological Differences: Walking vs. Running for Fat Burning
The discussion compares the physiological differences between walking and running, explaining why many runners fail to achieve weight loss goals due to improper heart rate zones and glycogen depletion. The benefits of incorporating sprinting into a walking routine are also discussed.
Zone Two Training and Advanced Walking Techniques
The podcast clarifies Zone Two training and its application to walking. Different ways to increase walking intensity, such as rucking, skipping, and varying terrain, are explored.
Cellular Fragility & C-15-0
A brief discussion on Cellular Fragility Syndrome and the potential benefits of C-15-0, a nutrient shown to improve cellular health and potentially slow aging.
Practical Applications and Q&A
The podcast addresses listener questions regarding the practical application of walking for fitness and longevity, including addressing concerns about intensity and effectiveness.
Keywords
Zone Two Training
A low-intensity, steady-state cardio training method performed at a heart rate that allows for efficient fat burning and improved aerobic capacity. Often achieved through walking.
Walking
A superior form of exercise for health and longevity, promoting fat burning, injury prevention, and overall well-being.
Running
Often associated with injuries, inefficient fat burning, and hormonal imbalances when practiced excessively.
Fat Max Heart Rate
The heart rate at which your body optimally burns fat. Staying below this rate during exercise maximizes fat oxidation.
Rucking
A form of weighted walking that increases the intensity and benefits of walking.
Persistence Hunting
An ancestral hunting technique involving periods of jogging, tracking, and resting, contrasting with the modern misconception of humans as long-distance runners.
Cellular Fragility Syndrome
A newly recognized condition impacting cellular health and aging.
C-15-0
A nutrient shown to slow down biological aging, strengthen cell membranes, and offer various other health benefits.
Q&A
What are the main arguments against excessive running for health and longevity?
Excessive running can lead to injuries, gut problems, hormonal imbalances (high cortisol), and inefficient fat burning. It often results in glycogen depletion rather than fat loss.
How does walking compare to running in terms of fat burning and overall fitness?
Walking, especially at a brisk pace, is more effective for fat burning than high-intensity running for many individuals because it keeps the heart rate within the optimal fat-burning zone. It also promotes better overall health and reduces the risk of injury.
What are some ways to increase the intensity and benefits of walking?
Incorporate rucking (weighted walking), skipping, hill walking, varying terrain, and mindful breathing techniques.
What is Zone Two Training?
Zone Two training is a low-intensity, steady-state cardio training method performed at a heart rate that allows for efficient fat burning and improved aerobic capacity. Often achieved through walking.
Show Notes
The romanticized notion that humans are "born to run" has buoyed the so-called running boom of the past 50 years: well-intentioned fitness enthusiasts lacing up their cushioned shoes and plodding down roads and trails in pursuit of the runner's high, a trim physique, and the fountain of youth.
Unfortunately, "born to run" is a big, fat ruse—a marketing gimmick and a gross misappropriation of evolutionary biology's insights into Homo sapiens' genetic attributes for endurance. While any movement away from a sedentary-dominant lifestyle is laudable, the truth is that humans are actually born to walk, not run.
Ready to get fitter, leaner, and stronger than ever without the pain, suffering, and sacrifice of the typical approach to endurance training?
Full show notes: https://bengreenfieldlife.com/borntowalk
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