Gonna be doped up to the eyeballs on beetroot juice, caffeine and supershoes for my 1st marathon next weekend!

As a runner in his 50s, I recently started using beetroot powder. I take about 2 tablespoons about 5 days per week and 2 hours before I run for time, and I've noticed an enhanced ability to run longer and faster. I've cut nearly 3 minutes off my 5K time, and I feel like I am going to get even faster now.

The elapsed time is fine as I need to stay on pace or/if I stop to re-tie my shoes. Well done.I ran 16 miles in training this weekend too. Running alone I use phone music to keep me sane. Thanks.

Loved this! Imagining Andy running into my local supermarket for his long run water would be hilarious (and exciting)! And congrats to everyone on their personal running accomplishments! The topic is interesting. I’ve only experimented with caffeine pre-run, haha! I can have a little before running long distance, but only a little. Can’t help it as a barista! Before this episode I couldn’t understand why anyone would take performance enhancers for running or anything related to sports. I still don’t, but that’s probably because I’m a newish runner and don’t race competitively. As I chase harder PB’s and run for longer I think I’d understand better. Pushing the boundaries of human potential! It’s kinda exciting!

Speed is probably still my preferred racing drug of choice. I mean... it's in the name, what else would you ever need? I usually end up running barefoot, screaming my lungs out, running like a maniac and tackling people, all at my local parkrun. It's a chaotic 5k for sure, but man the feeling of finishing first after slide-tackling everyone who's faster than you is truly unmatched!

Well, Sarah, I cry every time I look at my watch and see the time it took....: -)

Love beet juice! I obtained a new running buddy & it’s a game changer. I’ve been more consistent & stronger!

It’s really tough when you miss an event, I was due to run a trail marathon on 1st October but had a TIA a month before so despite being in the best shape I’ve been for a long time I heeded medical advice and withdrew. I’m lucky in that I can now run again and i’ve already signed up for the Brighton marathon so I’ve just adjusted my target.

Fabulous podcast guys. You brighten my day. Feelling low at the moment as I have a knee problem that is stopping me running ( seeing my orthopedic surgeon Wednesdat this week). You have lifted my spirits. Thank you so much. Are you planning on attending thr Running Show next year? ❤❤

Really interesting podcast. Thanks everyone. I enjoy a hot sweet cup of tea before a run. Helps calms any post race nerves too. 😊 I have tried caffeine supplements before and they made me so irritable I just couldn’t continue. Changing the subject slightly. I take antihistamines (for dust and hay fever) and I was surprised that it’s banned in Motorsport. I attended one race (in very hot conditions) and I felt really sorry for one driver who was suffering terrible heat rash and couldn’t take his medication because it was mainly an antihistamine. I wouldn’t consider it performance enhancing but maybe it can make you drowsy and that’s why it’s not allowed. The only "enhancer" I suppose I use is a creatine, mainly for weight lifting but I have found it gives a noticeable difference in my running endurance.

I saw Sarah Hartley at Sycamore Gap with chainsaw at 3am.

FYI EPO is used for anemia in the context of end stage renal disease (e.g. patients on dialysis), cytotoxic chemotherapy (e.g. carboplatin / cisplatin) or myelodysplastic syndromes (bone marrow failure).

I grow masses of Beetroot on my allotment happy to supply at the right price😂...i eat loads of grated Beetroot on a regular basis for the general health benefits...i can confirm the colour change in urine production...i do quite well in my age group im approaching 60 yrs..i can manage 20min 5k on reg basis and when feeling good sub 20mins..maybe its the Beetroot intake😄

Back in the 90s when I was cycle road racing I took the precursor to creatine (phosphate supplement) and calcium pyruvate. The pyruvate was a lactic acid suppressant. For longer races 80km plus the pyruvate worked incredibly well. The phosphate helped in the early stages of the race where the pace involved intermittent sprints to try and drop people.

I do find caffeine good during ultras for mental focus. If things start getting too hard, a caffeine gel or block really helps with my attitude.

The only one of these I've ever tried is CBD. I don't use it in the way that you described (taking it before a run to relax) but rather as a recovery tool. I have a chronic illness called Ehlers Danlos Syndrome which causes pain and slows my recovery a lot. Using CBD both as a supplement but also as topical pain relief has made a huge difference. It makes the pain after a tough workout easier to handle and it also helps my muscles recover faster. I agree with Andy that some other pain relief techniques just mask the pain which lead to injuries but I've found CBD is great for both parts of the recovery. p.s. I'd love to see an episode or video in the future about running with disabilities or chronic illness! I don't see a ton of representation for us in the running world.

Delighted that Southampton has been identified as having the most "easy running" routes in the UK. But 175!? We do have a fabulous parkrun venue and there are some substantial parks, but I'd suggest that while the runs I take on are aesthetically pleasing (if you like medieval fortifications and big ships) there are busy roads to negotiate; and while the hill tops are never obscured by clouds a few of them are unreasonably steep and a lot of the peaks can only be reached via endless inclines. I'm surprised we were not surpassed by Portsmouth. Portsea Island is absolutely flat and has some great pubs to enjoy a post run pint in. Half the runners in Southampton will be down there for the Great South Run on Sunday week (15th). Should add: Southampton does have better boozers.

Could we have a James Hoffmann x Running Channel collab on the effects of coffee on running performance? Would love to see it!

You guys have so much fun together 😁 love the interaction

Thank you for this. While by no means am I anywhere near "pro athlete" runner, i do follow the performance enhancer debate closely. As someone who is on stimulate therapy medication for severe ADHD, the debate ariubd stimulates in particular is something i follow. Thanks again

Tried an 8am coffee (homemade filter coffee) before parkrun a few times. It just made me feel sick, so went back to tea which is my default drink throughout the day. Both without sugar. Tea with milk coffee without.

Concentrated beet juice is tremendous when it works. Tremendous. You get to the point when you start to feel tired, but instead of getting too tired, you stay at that level for the next 10-15km. But very expensive and does not always work.

Caffeine gums certainly work as I tried some when a well-known health brand was giving away samples at a 10k race I did some years back. The last 2k when I would normally struggle was the opposite, my pace picked up and I even reached a PB, I felt great. Be warned though, even as an espresso drinker I found the caffeine gums to be a bit strong and was totally wired. Beetroot juice all the way though!

Apropos of nothing, I dreamt I was in a house share with Andy and Sarah. Andy was training with a weird device and Sarah was angry at Andy for not acknowledging she once did a TEDx talk.

I took Beta Alanine for the first time this morning, and I found myself in a semi panick attack for the first 20 minutes. Everything was tingling and I felt like I had drank a lot of caffeine, albeit having none. When the tingling stopped and took my mind off of it, it was a good session overall. Although, I would agree with Andy, stuff that just messes with your body also messes with your mind and confidence and ultimately, I am not sure how helpful it can be. At the end of the day, you just want your training to be fun.

Beta blockers can be used as performance enhancers for long distance endurance runs as they keep your HR lower.

Would love to see longer episodes! :)

Interesting conversation, I think it was Des Linden who wrote in her book about being concerned about her thyroid diagnosis and having to take medication as there's an ingredient in the thyroid medication that is on the performance enhancing/banned list.

My parkrun (or race) prep is a cup of fresh coffee, pint of water + electrolyte tablet and squash (can't miss out the squash!). Tried caffeine gels before and caffeine loaded pre-workout, but they are evil! Constantly running with a stomach ache! Regular, sickly sweet energy gels do the job for long runs.

I was told or read somewhere that when you take a gel during a race you should hold the gel in mouth for a few seconds ( preferably under tongue) before swallowing similar to sugar swirling?

It is actually possible to have ketones present (detectable) and also high blood glucose if you're type 1 diabetic but I guess that's the exception and based on a medical condition, not for healthy individuals. interesting chat!

Back in high school my friend drank a 5 hour energy shot before the 5K and he had to stop at the portable potty and got a dnf

A mate ate a foot long dagwood dog at our local show and ran his best Parkrun time for a while on the next day - Probably doesn't count :)

I have a race today and went out and bought some beetroot juice.. Also beta alinine gives you a kick which is on some pre workouts.

I took beta blockers for anxiety for a couple months and I think it made running significantly harder. I found myself struggling to even do 5km and my average heart beat was 20-30 less than normal during runs

Training at height in lower oxygen levels also increases EPO levels as the body makes more red blood cells to get more efficient in oxygen uptake.

Great podcast again

Sudafed is an adrenaline analogue, would give you a wee boost. Caffeine making you need a wee jobby would add some fear to performance too. Careful balance of poop pressure and performance output. Sugar rinsing, some carbs can be absorbed through your oral mucosa too. Small amounts, probably insignificant.

Caffeine was a regular part of my day. Then long runs past a 10K-stomach aches and gas station bathroom stops-meant no more caffeine. Struggling to figure out what I can ingest on this marathon training block. 😑

There’s also glutathione IVs 👍🏼

I want to hear Sarah as a duck! 😂

I found out the hard way not to take beetroot juice just before a race. Thank god for Cafe Nero near the start line in Manchester! Never again.

You can achieve really high glucose levels as well as high ketones at the same time, it's a precursor to the statement "you've got type 1 diabetes"

Beta blockers were mentioned, i take one tablet every day (had heart surgery 6 years ago) & for anyone interested to know what its like running with them, its awful! They effectively put a cap on your heart rate. My max heart rate is somewhere around 195-200 according to my garmin, but if i run within a half hour of taking the betablocker, my heart rate wont go above 160, no matter how hard i try. & you have no choice but to slow to whatever your max pace @ 160bpm is. I did a parkrun a year or two ago after taking the tablet when i could run around 23min for 5km, i struggled to a max effort 27min! Its a tough feeling to deal with so i never take them before a run now. I take them in the morning & run in the evenings usually after 6pm so the effect has worn off by then

Sarah looks amazing.

I take dark chocolate covered coffee beans on my long runs, love them!

Can we have longer episodes please 🙏

My understanding is that beetroot juice has more benefit the less fit you are - meaning it is useless for elites, and wonderful for us plebs. Sorry, Andy ;-)

Part 2 please

I thought caffeine had been banned previously but now isn't. I've just checked, and it was banned between 1984 and 2004.

Core Andy how did swilling sweet fluid round your mouth come about ... this is a bit like Chinese whispers .... LOL ... they did clinical tests with a bunch of cyclists carrying out time trail, think 10miles, half had a sweet energy drink before they started and some without. They found about 10% improvement for cyclists who had sweet tasting energy drink. They knew a 10mile time trial so sub 20mins wasn't long enough for energy drink to have an effect. So they repeated the test and made the cyclist just roll the drink around there mouths before spitting it out. These cyclists were still around 10% faster, so they worked out the sweet taste was trigger taste buds and creating a mental high which caused them to be able to push themselves further ... see Dylon cycling coach vids 😷

The sound effects r brilliant 😅

I do not agree with any rype of performance enhancing when competing, it is about human effort alone, not who can beat the rules.

Ketones are being marketed on some KZfaq channels as having a 15% improvement in the peleton.

Beetroot juice also aids muscle recovery

Beta blockers are definitely not going to help with running. I was prescribed them by my doctor a few years back for anxiety. It was winter and I went out for a long run. I could not get my heart rate above 120bpm and I was absolutely freezing! Soon afterwards I spoke to my doctor and he took me off them straight away!

You missed the biggest performance enhancer by far, good sleep and consistency. Also it's time for Sarah to up her game I've been running for about a year and I've just gone sub 20min 5km, no intentions for a marathon though.

first

Poor Andy 😂😂 give him a break

Hehe

Ma'am I am an Indian. You will say things a little more slowly. Have difficulty understanding

If it ain’t Wheaties it’s cheatin’.

More than enough running drugs cheats. Didn't need to use a cyclist in thumbnail

I can't stand the interaction. You people take way too long to get to the point of performance enhancers. Who doesn't know about caffeine? Maybe children?