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<h2><em>I Finally Did It! After 5 Attempts (Over 1 Year).&nbsp;</em></h2><p><em>I managed to run a sub 20 min 5km after attempting this challenge just 3 weeks apart. In this blog, I'm going to reveal the key sessions &amp; important runs i did to help me get this accolade under my belt. Please note that this worked for me but may not work for everyone. However you can take some tips &amp; apply it to your own training.&nbsp;</em></p><p><em>A big shoutout goes to Josh Day, Harley Marshall, George Barton, James Mallet &amp; Cavan Halley for believing in me when I didn't believe in myself. This task felt impossible but the boys kept telling me that I was closer than I think. I couldn't be more grateful for their support. @hmhybrid, @george_barton, @jamesm210 &amp; @joshdxy @cav_halley</em></p><h2><em>Key Sessions &amp; Important Runs&nbsp;</em></h2><p><em>I want to make it clear that the first thing i realised after failing attempt NO.4 was that I wasn't doing enough volume. The elites run 160-200KM per week to run a 42.2KM race. I applied this concept to my own training. Multiple people told me i was doing too much when in reality i wasn't doing enough. I'm glad i didn't listen after all.</em></p><p><em>"Increasing weekly volume will always been your biggest friend when it comes to driving aerobic adapations".</em><br><em>&nbsp;</em></p><table style="border-collapse: collapse; width: 100%;" border="1" data-mce-style="border-collapse: collapse; width: 100%;"><tbody><tr><td style="width: 33.332%;" data-mce-style="width: 33.332%;"><em>Intervals&nbsp;</em></td><td style="width: 33.332%;" data-mce-style="width: 33.332%;"><em>Tempo</em></td><td style="width: 33.3359%;" data-mce-style="width: 33.3359%;"><em>EZ Runs</em></td></tr><tr><td style="width: 33.332%;" data-mce-style="width: 33.332%;"><em>6 X 1KM @ 3:45-4:00/KM (90 Secs Rest)</em></td><td style="width: 33.332%;" data-mce-style="width: 33.332%;"><em>Zone 3 Focus 23KM @ 4:50/KM (HR Focus)</em></td><td style="width: 33.3359%;" data-mce-style="width: 33.3359%;"><em>Zone 2 Recovery Run 16.1KM @ 5:45/KM</em></td></tr><tr><td style="width: 33.332%;" data-mce-style="width: 33.332%;"><em>8 X 800M @ 3:50/KM with 200M Jog Recovery</em></td><td style="width: 33.332%;" data-mce-style="width: 33.332%;"><em>LT1 Threshold Run 7KM @ 4:30/KM</em></td><td style="width: 33.3359%;" data-mce-style="width: 33.3359%;"><em>Zone 2 Recovery 12KM @ 5:40/KM</em></td></tr><tr><td style="width: 33.332%;" data-mce-style="width: 33.332%;"><em>6 X 2KM @ 4:10/KM with 400M Recovery Jog</em></td><td style="width: 33.332%;" data-mce-style="width: 33.332%;"><em>LT1 Threshold Run 12KM @ 4:35/KM</em></td><td style="width: 33.3359%;" data-mce-style="width: 33.3359%;"><em>Zone 2 Recovery 11KM @ 5:50/KM</em></td></tr><tr><td style="width: 33.332%;" data-mce-style="width: 33.332%;"><em>20 X 400M @ 3:50/KM (90 Secs Rest)&nbsp;</em></td><td style="width: 33.332%;" data-mce-style="width: 33.332%;"><em>Zone 3 Focus 12.5KM @ 5:10/KM</em></td><td style="width: 33.3359%;" data-mce-style="width: 33.3359%;"><em>Zone 2 Recovery 17KM @ 5:55/KM</em></td></tr><tr><td style="width: 33.332%;" data-mce-style="width: 33.332%;"><br></td><td style="width: 33.332%;" data-mce-style="width: 33.332%;"><em>LT1 Progessive 18KM @ 4:30/KM</em></td><td style="width: 33.3359%;" data-mce-style="width: 33.3359%;"><br></td></tr></tbody></table><h2><em>What Did I Change in 3 Weeks?</em></h2><p><em>The biggest thing i changed in 3 weeks was to stop focusing on my pace &amp; starting using my HR as barometer to gauge the effort I should output on my runs. Increased my volume clocking just over 280KM in three weeks. I began doing double sessions so that i got a mixture of HR Zones throughout my day. Some days I managed to clock 28KM in a day. I stopped relying on my watch for my HR &amp; began to use chest strap HR monitor. This flipped the game on it's head.</em></p><p><em>Attempt NO.4 Official time was 20:28 (Sunday 29th December 2024) &amp; Attempt NO.5 Official Time was 19:47(Sunday 19th January 2025). To wrap this up. You may think this is not possible to achieve but patience is key when it comes chasing this acheivement. We're all different &amp; it'll take more for some people &amp; less for others. This gave me a new flame to inspire others to achieve their goals. I see myself as an average person who's just on a journey of self improvement. If i can improve, I believe you can too!&nbsp;</em></p>

How I Managed To Get A Sub 20 Min 5KM in Just 3 Weeks!

Fitness man running on treadmill testing his performance

<h2>What is Lactate Threshold?</h2><p>The lactate threshold is the exercise intensity at which lactate(Lactic Acid) begins to accumulate in the blood faster than it can be removed. This marker is significant because it can indicate a runner's endurance capabilities and potential for improvement.</p><p>Lactate itself is a byproduct of <strong>anaerobic</strong> metabolism, which occurs when the body needs energy quickly and cannot rely solely on oxygen for energy production. As you increase your pace, your muscles produce more lactate until it reaches a point where the body can't clear it efficiently. This is where the lactate threshold lies.</p><h2>What is VO2Max?</h2><p>VO2Max is the maxium amount of oxygen your body can consume during vigorous exercise. This is a great indicator of your cardiovascular fitness &amp; <strong>aerobic&nbsp;</strong>endurance.</p><h2>What is the Differnce Between LT1 &amp; LT2?</h2><p>LT1 is an <strong>aerobic </strong>threshold where lactate is being produced faster than the body can clear it. With the correct fueling you can hold pace for well over 45 mins before you notice a significant drop off. I'll use myself as an example. A Tempo Run for me would be 12KM @ 4:35 min/km which would be LT1. I find this pace is manageable for an hour.</p><p>LT2 is an&nbsp;<strong>anaerboic&nbsp;</strong>threshold where the body can no longer effectively remove lactate. This is an intensity that won't last very long, you may even find it hard to string a sentence together. For example for me, this could be 1km @ 3:40 min/km, after a few of these reps performance will begin to drop off as lactic acid will begin to slow me down.</p><h2>The Importance of Lactate Threshold in Running</h2><p>Understanding and training at the lactate threshold can help runners improve their endurance and speed. When you train around this threshold, your body becomes more efficient at clearing lactate, allowing you to sustain higher intensities for longer periods. This adaptation can lead to better race times and improved overall performance.</p><p>Moreover, focusing on lactate threshold training can reduce the risk of overtraining and injury. By training smartly, runners can ensure they are working within their optimal zones, promoting better recovery and minimizing fatigue.</p><figure id="figure-xq9sdo4jnm5gapw3u"><img id="xq9sdo4jnm5gapw3u" src="https://media.gettyimages.com/id/1921750831/photo/marathon-runners-multiracial-group-of.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=ynwzX5C22aYszB32ctn5_Tn2vKYHf8VY9japs5bd1yA=" alt="Marathon Runners, Multiracial Group of" title="Marathon Runners, Multiracial Group of" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1921750831/photo/marathon-runners-multiracial-group-of.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=ynwzX5C22aYszB32ctn5_Tn2vKYHf8VY9japs5bd1yA=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h2>How to Determine Your Lactate Threshold</h2><p>There are several methods to determine your lactate threshold, ranging from lab tests to field assessments. Lab tests are the most accurate as they involve blood sampling during exercise to measure lactate concentrations. However, these tests can be costly and not always accessible for all runners.</p><p>Field tests, on the other hand, offer a practical alternative. One popular method is the 30-minute time trial. Run at a pace you can maintain for 30 minutes without slowing down, and record your heart rate during the last 20 minutes. The average heart rate represents an estimate of your lactate threshold.</p><h2>Training to Improve Your Lactate Threshold</h2><p>Once you've identified your lactate threshold, incorporating specific workouts into your training regimen can help improve it. Common workouts include tempo runs, interval training, and fartlek sessions. Tempo runs involve running at or slightly below your threshold pace for sustained periods, typically 20 to 40 minutes.</p><ul><li><strong>Tempo Runs:</strong> Run at a comfortably hard pace for 20-40 minutes.</li><li><strong>Interval Training:</strong> Perform short bursts of speed followed by rest periods.</li><li><strong>Fartlek Sessions:</strong> Incorporate spontaneous bursts of speed within a regular run.</li></ul><p>These workouts help increase the threshold by enhancing your body's ability to clear lactate and use it as a fuel source more effectively.</p><figure id="figure-diyndeh3fgm5gaq3th"><img id="diyndeh3fgm5gaq3th" src="https://media.gettyimages.com/id/1470674549/photo/male-runner-running-road-in-park-in-light-of-sun.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=fpTckzBdIsbnB1fuR_afiixckSpwYATWxSJpFMeEIIM=" alt="male runner running road in park in light of sun" title="male runner running road in park in light of sun" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1470674549/photo/male-runner-running-road-in-park-in-light-of-sun.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=fpTckzBdIsbnB1fuR_afiixckSpwYATWxSJpFMeEIIM=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h2>Monitoring Progress and Adjusting Training &amp; Why Do Runners Need to Know This?</h2><p>Training at the correct intensities is key to improving as a runner, put it like this:<strong> If you drive a car at full speed all the time you'll run out of fuel pretty quickly &amp; you may even crash! The same principles our apply to bodies &amp; how hard we can train.</strong></p><p>Regularly monitoring your progress is essential if you're interested benefiting from your training efforts. Use tools like heart rate monitors or GPS watches to track changes in pace and heart rate at your perceived lactate threshold.</p><p>If you notice improvements, such as being able to maintain a faster pace with the same level of perceived exertion, it's a sign that your lactate threshold is increasing. Adjust your training intensities accordingly to continue challenging your body and promoting further adaptations.</p>

What is Lactate Threshold & Why Do Runners Need To Know This?

<h2><em>Introduction</em></h2><p><em>Strength training is often overlooked by runners. Many believe that running alone is enough to improve performance. However, incorporating strength training into your routine can have significant benefits. The best part about all of this, is that you don't have to compromise anything you're doing currently. My goal is summarize to you how strength can make you better runner in the long term.&nbsp;</em></p><h2><em>Preventing Injuries&nbsp;</em></h2><p><em>Running is about longevity, we're always thinking how can we preserve &amp; take care of our bodies so that we can do this for a lifetime. Over the span of your time running you may have or might experience many minor injuries that can lead to major ones. Which can eventually lead to weeks or even months off running &amp; at worse case an operation, setting you back to square one. </em></p><p><em>One of the benefits of strength training is that having stronger muscles will reduce the amount of wear being done to the joints used, as the muscles can help offset this. A strong core helps to protect the lower back &amp; strong legs help to protect the knees.</em></p><p><em>Below is a list of all the injuries i've had in the past 2 years from running:</em></p><ul><li><em>Shin Splints&nbsp;</em></li><li><em>Illiopsoas Syndrome (Hip Flexor)</em></li><li><em>Achilles Tendinitis&nbsp;</em></li><li><em>Low Back Ache &amp; Flare Ups&nbsp;</em></li><li><em>Hamstring Tear x3 (Minor)&nbsp;</em></li><li><em>Hamstring Tendinitis&nbsp;</em></li><li><em>Calf Injuries (No diagnosis)</em></li><li><em>Plantar Fasciitis&nbsp;</em></li></ul><p><em>Some of these injuries were inevitable due to overuse, however some of these were avoidable had I focused more on strength training when I started distance running. This 100% took time away from me being able to focus on speed work &amp; long runs. I'm not guaranteeing you won't get injured but It''ll certainly reduce the risk.</em></p><figure id="figure-as2aw28em392jubc"><img id="as2aw28em392jubc" src="https://cdn.durable.co/blocks/323l48K6Sr27pZjDObH9qE1dTGo4ReRDmUchEUIl9Z2XigqEMnb97G866vp83HCE.jpg" alt="People, fitness and plank in group at gym for workout, core exercise or training together indoors. Diverse class, friends and warm up for ab muscle, session and sport for health above gymnasium floor" title="People, fitness and plank in group at gym for workout, core exercise or training together indoors. Diverse class, friends and warm up for ab muscle, session and sport for health above gymnasium floor" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: 65% 65%;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="65%" data-positiony="65%" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/323l48K6Sr27pZjDObH9qE1dTGo4ReRDmUchEUIl9Z2XigqEMnb97G866vp83HCE.jpg" data-mce-style="aspect-ratio: 16/9; object-position: 65% 65%;"></figure><h2><em>Improve Running Form &amp; Economy</em></h2><p><em>Strength training can also help improve your running form by fixing your posture stride after stride. When your alignment is correct your body can spend less energy to help you push forward which goes hand in hand with your running economy. This is because when you spend less energy, it means a lower heart rate whilst running helping you to build a better aerobic base in the long term meaning that it would gradually take longer for you to start to notice the effects of fatigue.&nbsp;</em></p><p><em>If any of you know who the elites of running are &amp; you've seen they're running form they make it so effortless at a blistering pace. It's not just about exercise, it's about making sure you're being as effiecient as possible where you can. Below is a clip of Eliud Kipchoge running. (Major Marathon Winner x10 &amp; Unofficial World Record Holder). Sit back &amp; Enjoy!</em></p><figure id="figure-220d5mzoz2m3923w0l" class=""><iframe id="220d5mzoz2m3923w0l" src="https://www.youtube.com/embed/MoxFkJlVZlA" class="w-full bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtu.be/MoxFkJlVZlA?si=1gK-pcNlhCtwU_w5" data-corners="default" data-fullwidth="false" data-mce-src="https://www.youtube.com/embed/MoxFkJlVZlA" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><h2><em>Strength &amp; Speed&nbsp;</em><br></h2><p><em>Stronger muscles help you exert larger amounts of force which is required for running faster. Along with that, you'll be able to maintain a high speed for longer periods of time. Here's a fact for you, the lower body can experience up to 8 times your own body weight whilst running. That's a lot of force for the body to handle. Be sure to bulletproof those lower legs by using the weight room as and when you can.</em></p><p><em>Remember to start slowly and gradually increase the intensity of your strength training sessions. This will help to prevent injuries and ensure that you get the most out of your workouts.</em></p>

The Importance of Strength Training for Runners

<h2>The Atmosphere</h2><p>The Edingburgh Marathon. What a mesmerising experience it is to run a marathon! The atmosphere that your immersed in, is something uncomparable with anything else i've done before! Crowds of people cheering you on regardlesss if they know you or not. Not a single person wants you to have a bad run. During my 23 years on earth, there have been many things that I have said I'd never I do. However, I did not expect to be writing a blog on how I ran 26.2 miles. Even though Edinburgh isn't know for its delightful weather, the amount of supporters there were was simply unbelievable.</p><h2>How Did It Play Out?&nbsp;</h2><p>Sunday 26th May 2024, 10:00AM. Cold, Rainy &amp; Windy the race begins. Before we've even set off I'm already soaked this didn't help my morale with 26.2 miles to go. I started the race at a comfortable pace for the first 6.2 miles by then I was warm &amp; raring to go, I took at an average 8:30min/mile pace. First 6.2 miles complete in 52 mins 50 secs.</p><figure id="figure-hguqd06v2blwyrt1ue" class="selected"><img id="hguqd06v2blwyrt1ue" src="https://cdn.durable.co/covers/3akOrfrpfuL8YsS7VFzW7Uy1YaMpfjwOsqFgj6yoeFh7VvPhW28pjQdx7JxB4uHA.jpg" alt="" title="" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: 50% 80%;" data-corners="large" data-aspect="16:9" data-caption="" data-positionx="50%" data-positiony="80%" data-fullwidth="false" data-mce-src="https://cdn.durable.co/covers/3akOrfrpfuL8YsS7VFzW7Uy1YaMpfjwOsqFgj6yoeFh7VvPhW28pjQdx7JxB4uHA.jpg" data-mce-style="aspect-ratio: 16/9; object-position: 50% 80%;"></figure><p>I patiently waited to go up the gears into my marathon pace which is anything under 8:00 min/ mile pace. For 13 miles I comfortably held my marathon pace. It felt surreal, I was absolutely flying through. At mile 19 I could feel my right hamstring twitching. I was worried that it could be cramp. I knew this would happen due to my naturally tight hips AKA <a data-mce-href="https://www.google.com/search?q=what+is+tanterior+pelvic+tilt&amp;sca_esv=5e03de341bb9f1d9&amp;sca_upv=1&amp;rlz=1C1GCEB_enGB1004GB1015&amp;biw=2005&amp;bih=1123&amp;sxsrf=ADLYWIIO1yyoTLP4YQBRaFfF7rOHctL-CQ%3A1717409104370&amp;ei=UJVdZtygFtCXhbIP9LyB8AM&amp;ved=0ahUKEwjciOa8l7-GAxXQS0EAHXReAD4Q4dUDCBA&amp;uact=5&amp;oq=what+is+tanterior+pelvic+tilt&amp;gs_lp=Egxnd3Mtd2l6LXNlcnAiHXdoYXQgaXMgdGFudGVyaW9yIHBlbHZpYyB0aWx0MgcQABiABBgNMgYQABgHGB4yBhAAGAcYHjIGEAAYBxgeMgYQABgHGB4yBxAAGIAEGA0yCBAAGAcYCBgeMgsQABiABBiGAxiKBTILEAAYgAQYhgMYigUyCxAAGIAEGIYDGIoFSOEXUP0LWNEUcAN4AZABAJgBaaABwAiqAQQxMC4yuAEDyAEA-AEBmAIGoAK3AsICChAAGLADGNYEGEfCAggQABiABBiiBJgDAIgGAZAGCJIHAzQuMqAHnWA&amp;sclient=gws-wiz-serp" href="https://www.google.com/search?q=what+is+tanterior+pelvic+tilt&amp;sca_esv=5e03de341bb9f1d9&amp;sca_upv=1&amp;rlz=1C1GCEB_enGB1004GB1015&amp;biw=2005&amp;bih=1123&amp;sxsrf=ADLYWIIO1yyoTLP4YQBRaFfF7rOHctL-CQ%3A1717409104370&amp;ei=UJVdZtygFtCXhbIP9LyB8AM&amp;ved=0ahUKEwjciOa8l7-GAxXQS0EAHXReAD4Q4dUDCBA&amp;uact=5&amp;oq=what+is+tanterior+pelvic+tilt&amp;gs_lp=Egxnd3Mtd2l6LXNlcnAiHXdoYXQgaXMgdGFudGVyaW9yIHBlbHZpYyB0aWx0MgcQABiABBgNMgYQABgHGB4yBhAAGAcYHjIGEAAYBxgeMgYQABgHGB4yBxAAGIAEGA0yCBAAGAcYCBgeMgsQABiABBiGAxiKBTILEAAYgAQYhgMYigUyCxAAGIAEGIYDGIoFSOEXUP0LWNEUcAN4AZABAJgBaaABwAiqAQQxMC4yuAEDyAEA-AEBmAIGoAK3AsICChAAGLADGNYEGEfCAggQABiABBiiBJgDAIgGAZAGCJIHAzQuMqAHnWA&amp;sclient=gws-wiz-serp">anterior pelvic tilt</a></p><figure id="figure-nr8bwn38dalwyruld8" class=""><img id="nr8bwn38dalwyruld8" src="https://cdn.durable.co/covers/29I2Dc5m5fn5wiyz3VsGQVp9CgQ3pHp8SB35aZoWF5ZR5PEbuCvBRIf4PhzWrUdn.jpg" alt="woman carrying barbell" title="woman carrying barbell" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 3/2; object-position: 45% 45%;" data-corners="large" data-aspect="3:2" data-caption="" data-positionx="45%" data-positiony="45%" data-fullwidth="false" data-mce-src="https://cdn.durable.co/covers/29I2Dc5m5fn5wiyz3VsGQVp9CgQ3pHp8SB35aZoWF5ZR5PEbuCvBRIf4PhzWrUdn.jpg" data-mce-style="aspect-ratio: 3/2; object-position: 45% 45%;"></figure><p> </p><p>Anyhow I continued counting down the miles. Mile 20 is where it all went wrong. I went down with severe cramp in my right hamstring, a tennis ball formed in back of my leg. I was down for total of 15 minutes, I was so frustated with myself. With less than 6 miles to go, I got back on my feet and soldiered to the end. The loss of momentum allowed all the pain to set in. Mile 24 the pain started to get ugly &amp; it was intense now. Finally I crossed the finish line. 26.2 miles complete. What a feeling. 3hrs 55 mins 35 secs. Something I won't ever forget!&nbsp;</p><h2>The Dark Side of Marathon Training</h2><p>Training for a marathon is a unique experience to most people. You spend 12-16 weeks preparing your body for 1 day that's over in a few hours. Unfortunately if you rock up on race without adequate training, the chances of you meeting your maker increase quite a bit. You have to ask yourself these tough questions. </p><p>Are you prepared start your runs early doors so it doesn't disrupt your day? Are you prepared to run in the rain for 1 hr + ? Are you prepared to increase your calorie intake to maintain your weight?&nbsp; Are you ready to potentially get blisters &amp; other minor injuries. Are you willing to nail down your rest, recovery &amp; sleep to get the best chances? Can you buck up the courage to throw your excuses to the side? If your answer is yes to all these questions then half of the work is already done. The majority of people are capable of doing what I did.&nbsp;</p><p>REMEMBER DONE IS BETTER THAN PERFECT!</p><p>Looking to take part in your first distance running event? <a data-mce-href="https://www.akakpofit.com/distance-running-plans" href="https://www.akakpofit.com/distance-running-plans">Click Here</a></p>

My First Marathon - I Did Something That I Said I Would Never Do!

<h2>Introduction</h2><p>With conviction I can say that, running has changed my life for the better through the people I have met, the challenges i have overcome &amp; the community i'm apart of. It has truly shown that the human body is capable of more than we think. With all of these positives come the negatives which i'm going to highlight in this blog. The most common mistakes i see recreational runners make. P.S this will be short one. So don't blink or you'll miss it!</p><h2>Avoiding Strength &amp; Plyo Training</h2><p>One of the most crucial aspects of running is to be able to prevent injuries through ironing out muscular imbalances. As we all know running is a repetitive exercise and causes a lot of stress on the joints &amp; tendons. <strong>Want to avoid injuries? Lift those damn weights! Don't skip leg day! Train like a runner!</strong></p><h2>Comparison - Focusing On Others</h2><p>Too many people are obsessing over what times that others are achieveing rather remembering they have themselves to focus on. We're all dealt with different capabilities. There are rarely two runners who have the same aerobic conditioning. The main point is to enjoy it! After all it is just a hobby!</p><h2>Incorrect Footwear&nbsp;</h2><p>Incorrect footwear coupled with improper form over a long enough time period will eventually cause problems. A cushioned shoe should be the weapon of choice for most recreational runners. Multiples pairs also help to tackle this. Here's my blog on "<a data-mce-href="https://www.akakpofit.com/blog/my-running-shoe-rotation---why-multiples-pairs-are-necessary" href="https://www.akakpofit.com/blog/my-running-shoe-rotation---why-multiples-pairs-are-necessary">Why multiple pairs are necessary"</a></p><figure id="figure-x8klbnhwxjlth4m6nm"><img id="x8klbnhwxjlth4m6nm" src="https://images.unsplash.com/photo-1623018996682-717d5c453907?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwzNXx8UnVubmluZyUyMHNob2VzfGVufDB8fHx8MTcwOTgxMDAxOXww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="gray and yellow adidas athletic shoes" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: 50% 50%;" data-corners="large" data-aspect="16:9" data-caption="" data-positionx="50%" data-positiony="50%" data-fullwidth="false" data-mce-src="https://images.unsplash.com/photo-1623018996682-717d5c453907?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwzNXx8UnVubmluZyUyMHNob2VzfGVufDB8fHx8MTcwOTgxMDAxOXww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9; object-position: 50% 50%;"></figure><h2>Running Too Fast Too Often</h2><p>Every runner knows the feeling of wanting to beat their previous time that they acheived but infact it's actually counter productive to their progress. Slowing down will help you to build your aerobic base which is a key component to increase your speed. <strong>Remember the majority of your runs should be done at a conversational pace.</strong></p><h2>Nutrition, Hydration &amp; Recovery</h2><p>Getting out there on road is fun for sure, but it's about when you're not on the road what you do to fuel those runs. Consumimg whole foods, adequate sleep, rest days &amp; restoring electrolytes are all important factors that are overlooked far too often. <strong>As runner you need more salt in your diet than a regular person. </strong></p><h2>Avoiding Speed Work</h2><p>Whilst long slow easy runs increase your fitness, there's also another side which a lot runners miss out. This could be things like hill sprints, interval training, fartlek workouts, HIIT training &amp; many more. The point of all this is to&nbsp; push your heart rate to an uncomfortable place which will increase your anaerobic threshold.</p><figure id="figure-w44wbd4cqblth67xew"><img id="w44wbd4cqblth67xew" src="https://images.unsplash.com/photo-1526676537331-7747bf8278fc?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw1fHx0cmFja3xlbnwwfHx8fDE3MDk4MTI1MjV8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="people running on race track" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: 50% 0%;" data-corners="large" data-aspect="16:9" data-caption="" data-positionx="50%" data-positiony="0%" data-fullwidth="false" data-mce-src="https://images.unsplash.com/photo-1526676537331-7747bf8278fc?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw1fHx0cmFja3xlbnwwfHx8fDE3MDk4MTI1MjV8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9; object-position: 50% 0%;"></figure><h2>Training Through Injuries&nbsp;</h2><p>I'll hold my handups &amp; say i'm guilty of this in the past. However training through of with injuries will only hinder your progress in the long term. This is why strength training is so important that you bulletproof yourself against these common injuries.&nbsp;</p><h2>Not Eating Enough Calories</h2><p>As runners we burn an insane amount of calories during our long distance efforts, which can make it hard to keep on top of. Unfortunately, if you under consume too many calories it will begin to weaken your bones. Hence why old runners always complain about their knees feeling brittle.&nbsp;</p><h2>Buying Expensive Gear</h2><p>We've all heard the phrase "All the gear &amp; no idea " that because it's a common thing to see in most sports. People spend a fortune on gear trying to look cool for others but haven't got the basics down. Expensive products may enhance your experience but they certainly don't make you better a runner.</p><h2>Not Focusing On The Basics&nbsp;</h2><p>Running form, breathing, footstrike pattern etc. are the foundation your running. Spending time studying these will accelerate your IQ on running by a mile. Once you realise what you're doing wrong you can go ahead &amp; focus on more advanced techniques once you've corrected your current ones.</p><h2>Outro&nbsp;</h2><p>To this close this out i've began to take a more laid back approach to running, which has made it way more enjoyable to take part in. I think others can sense it too! If your looking to get involved in a run crew &amp; be involved a community <a data-mce-href="https://www.akakpofit.com/run-crew" href="https://www.akakpofit.com/run-crew">click here</a></p><p><br></p>

Biggest Mistakes That Non Professional Runners Make - You're Probably Doing At Least One!

<figure id="figure-2j3olrx57xllrv8pkiy"></figure><h2>Introduction</h2><p>Over the last decade, nutrition has become a very controversial topic with the likes of supermarkets &amp; the food industry as a whole being exposed. It's now coming to light which foods you really consider should consider as a staple in your diet.</p><p> I hear a lot of people say "fasting is bad for you" but what they fail to realise is that our bodies designed to withstand prolonged periods without food. Before the world became the civilised place we know today. Our ancestor sometimes had to wait 1-2 days without a meal. The biggest difference is that we've been programmed to eat frequently, which plays with a hormone in us called insulin.</p><p>There's propaganda everywhere like "Breakfast is the most important meal of the day"&nbsp; and "you should eat 3 times a day" which doesn't help towards the average persons knowlegde about nutrition. Not only is there propaganda but we've also become addicted to sugar in 1st world countries which causes more underlying problems than people realise. Without further ado, let me explain the truth about fasting.&nbsp;</p><h3>Autophagy explained - What is autophagy?</h3><p>Autophagy is consumption of the body’s own tissue as a <span class="AraNOb"><a class="rMNQNe" href="https://www.google.com/search?sca_esv=602041652&amp;rlz=1C1GCEB_enGB1004GB1015&amp;sxsrf=ACQVn0_KMQTPRf-ANCYGO8PknylguQ5OBA:1706389827701&amp;q=metabolic&amp;si=AKbGX_rLPMdHnrrwkrRo4VZlSHiJ9ylpDs2IOwjtBt5ddaucd2uMJMQqLs1a0T_YRAO2kU2xUdI5vX3AmM2vK9ouUsPTHYAkxeC6IvZh7xjLBfG85Is1BG4%3D&amp;expnd=1" data-ved="2ahUKEwiZ2Jy8vf6DAxUm8AIHHbAUAf8QyecJegQIJRAL" data-mce-href="https://www.google.com/search?sca_esv=602041652&amp;rlz=1C1GCEB_enGB1004GB1015&amp;sxsrf=ACQVn0_KMQTPRf-ANCYGO8PknylguQ5OBA:1706389827701&amp;q=metabolic&amp;si=AKbGX_rLPMdHnrrwkrRo4VZlSHiJ9ylpDs2IOwjtBt5ddaucd2uMJMQqLs1a0T_YRAO2kU2xUdI5vX3AmM2vK9ouUsPTHYAkxeC6IvZh7xjLBfG85Is1BG4%3D&amp;expnd=1" data-mce-tabindex="0">metabolic</a></span>&nbsp;process occurring in&nbsp;<span class="AraNOb"><a class="rMNQNe" href="https://www.google.com/search?sca_esv=602041652&amp;rlz=1C1GCEB_enGB1004GB1015&amp;sxsrf=ACQVn0_KMQTPRf-ANCYGO8PknylguQ5OBA:1706389827701&amp;q=starvation&amp;si=AKbGX_pt4UlL1m2gNC94R_NJDj6Sv4MjA1znTL50IilyMASRjNNgvKi3vW7m6ij5PrmO6Qvz6nDXualtBbvXzkk3_nxBfJaF6dQsJHP8vOPafkCsJh29scY%3D&amp;expnd=1" data-ved="2ahUKEwiZ2Jy8vf6DAxUm8AIHHbAUAf8QyecJegQIJRAM" data-mce-href="https://www.google.com/search?sca_esv=602041652&amp;rlz=1C1GCEB_enGB1004GB1015&amp;sxsrf=ACQVn0_KMQTPRf-ANCYGO8PknylguQ5OBA:1706389827701&amp;q=starvation&amp;si=AKbGX_pt4UlL1m2gNC94R_NJDj6Sv4MjA1znTL50IilyMASRjNNgvKi3vW7m6ij5PrmO6Qvz6nDXualtBbvXzkk3_nxBfJaF6dQsJHP8vOPafkCsJh29scY%3D&amp;expnd=1" data-mce-tabindex="0">starvation</a></span> and certain diseases. Fasting has been linked to a wide range of health benefits, including improved insulin sensitivity, reduced inflammation, and enhanced cellular repair processes. Many individuals also report experiencing increased mental focus, heightened energy levels, and a greater sense of overall well-being during and after fasting periods.&nbsp;<strong>Autophagy can only be acheived after about 24-48 hours with food. Your body begins to turn it's natural defense mechanisms against the bad cells that lie within it.</strong></p><p>Research suggests that fasting may also have anti-aging effects, as it can stimulate autophagy, a process in which the body removes damaged cells and regenerates new ones. Additionally, fasting has been shown to promote the production of brain-derived neurotrophic factor (BDNF), a protein that supports brain health and cognitive function.</p><figure id="figure-9rv5j3afsilrv8pmv8"><img id="9rv5j3afsilrv8pmv8" src="https://images.unsplash.com/photo-1583167611205-6bb050752a7c?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw0Mnx8Ym90dGxlJTIwb2YlMjB3YXRlcnxlbnwwfHx8fDE3MDYzOTA3NDd8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="person holding white plastic bottle" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="large" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-mce-src="https://images.unsplash.com/photo-1583167611205-6bb050752a7c?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw0Mnx8Ym90dGxlJTIwb2YlMjB3YXRlcnxlbnwwfHx8fDE3MDYzOTA3NDd8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Blood sugar &amp; Insulin - How to control it properly.&nbsp;</h3><p>The standard diet today contains lots of processed carbohydrates that mess around with your blood sugar levels creating an <strong><a data-mce-href="https://www.google.com/search?q=+what+is+insulin+resistance&amp;sca_esv=602041652&amp;rlz=1C1GCEB_enGB1004GB1015&amp;sxsrf=ACQVn0-JBVpk1jAZYvj_FGTfeWXW1v5EfA%3A1706391278458&amp;ei=7na1ZabLG4WYi-gP6-me8Aw&amp;ved=0ahUKEwim-v_vwv6DAxUFzAIHHeu0B84Q4dUDCBA&amp;uact=5&amp;oq=+what+is+insulin+resistance&amp;gs_lp=Egxnd3Mtd2l6LXNlcnAiGyB3aGF0IGlzIGluc3VsaW4gcmVzaXN0YW5jZTIKEAAYgAQYigUYQzIGEAAYBxgeMgUQABiABDIFEAAYgAQyBRAAGIAEMgUQABiABDIKEAAYgAQYigUYQzIFEAAYgAQyBRAAGIAEMgYQABgHGB5InyBQng1YrxdwAXgBkAEAmAF5oAGLB6oBAzUuNLgBA8gBAPgBAcICBxAjGLACGCfCAg0QABiABBgNGLEDGLEDwgIHEAAYgAQYDeIDBBgAIEGIBgE&amp;sclient=gws-wiz-serp" href="https://www.google.com/search?q=+what+is+insulin+resistance&amp;sca_esv=602041652&amp;rlz=1C1GCEB_enGB1004GB1015&amp;sxsrf=ACQVn0-JBVpk1jAZYvj_FGTfeWXW1v5EfA%3A1706391278458&amp;ei=7na1ZabLG4WYi-gP6-me8Aw&amp;ved=0ahUKEwim-v_vwv6DAxUFzAIHHeu0B84Q4dUDCBA&amp;uact=5&amp;oq=+what+is+insulin+resistance&amp;gs_lp=Egxnd3Mtd2l6LXNlcnAiGyB3aGF0IGlzIGluc3VsaW4gcmVzaXN0YW5jZTIKEAAYgAQYigUYQzIGEAAYBxgeMgUQABiABDIFEAAYgAQyBRAAGIAEMgUQABiABDIKEAAYgAQYigUYQzIFEAAYgAQyBRAAGIAEMgYQABgHGB5InyBQng1YrxdwAXgBkAEAmAF5oAGLB6oBAzUuNLgBA8gBAPgBAcICBxAjGLACGCfCAg0QABiABBgNGLEDGLEDwgIHEAAYgAQYDeIDBBgAIEGIBgE&amp;sclient=gws-wiz-serp" target="_blank" rel="noopener">insulin resistance.</a></strong> What this does is tells your body to store energy for when it's needed but if it doesn't get used it becomes stored as extra body fat.&nbsp;</p><p>So how do you control this? So there's WHAT you eat &amp; HOW you eat. When you break the fast, you should aim to break it with fats &amp; proteins mainly, the reason for this because most carbs are high on the <strong><a data-mce-href="https://www.google.com/search?q=glycemic+index&amp;sca_esv=602041652&amp;rlz=1C1GCEB_enGB1004GB1015&amp;sxsrf=ACQVn0-rn5bT5H7YXJ1hAQ593NcyYW9VEA%3A1706391295723&amp;ei=_3a1ZaDgK5WVi-gP9pK5mAs&amp;oq=gly&amp;gs_lp=Egxnd3Mtd2l6LXNlcnAiA2dseSoCCAEyChAAGIAEGIoFGEMyDRAAGIAEGIoFGEMYsQMyChAAGIAEGIoFGEMyChAAGIAEGIoFGEMyDRAAGIAEGIoFGEMYsQMyChAAGIAEGIoFGEMyChAAGIAEGIoFGEMyChAAGIAEGIoFGEMyChAAGIAEGIoFGEMyChAAGIAEGIoFGENI_xVQrARY9AdwAXgBkAEAmAHnAaABjQSqAQUwLjIuMbgBAcgBAPgBAagCFMICBxAjGOoCGCfCAhYQABgDGI8BGOUCGOoCGLQCGIwD2AEBwgIKECMYgAQYigUYJ8ICCxAAGIAEGLEDGIMBwgIQEAAYgAQYigUYQxixAxiDAcICDhAuGIAEGIoFGLEDGIMBwgIEECMYJ-IDBBgAIEG6BgYIARABGAs&amp;sclient=gws-wiz-serp" href="https://www.google.com/search?q=glycemic+index&amp;sca_esv=602041652&amp;rlz=1C1GCEB_enGB1004GB1015&amp;sxsrf=ACQVn0-rn5bT5H7YXJ1hAQ593NcyYW9VEA%3A1706391295723&amp;ei=_3a1ZaDgK5WVi-gP9pK5mAs&amp;oq=gly&amp;gs_lp=Egxnd3Mtd2l6LXNlcnAiA2dseSoCCAEyChAAGIAEGIoFGEMyDRAAGIAEGIoFGEMYsQMyChAAGIAEGIoFGEMyChAAGIAEGIoFGEMyDRAAGIAEGIoFGEMYsQMyChAAGIAEGIoFGEMyChAAGIAEGIoFGEMyChAAGIAEGIoFGEMyChAAGIAEGIoFGEMyChAAGIAEGIoFGENI_xVQrARY9AdwAXgBkAEAmAHnAaABjQSqAQUwLjIuMbgBAcgBAPgBAagCFMICBxAjGOoCGCfCAhYQABgDGI8BGOUCGOoCGLQCGIwD2AEBwgIKECMYgAQYigUYJ8ICCxAAGIAEGLEDGIMBwgIQEAAYgAQYigUYQxixAxiDAcICDhAuGIAEGIoFGLEDGIMBwgIEECMYJ-IDBBgAIEG6BgYIARABGAs&amp;sclient=gws-wiz-serp" target="_blank" rel="noopener">glycemic index.</a></strong>Which raises your blood sugar very quickly after consumption, for example if you have orange juice or coffee with sugar in the morning, you may notice you tend to get quite sleepy or fatigued in the afternoon time.&nbsp;</p><p>Meal frequency is also a huge factor that seems to slip under radar. Everytime you eat your body releases insulin, so if you eat 4 times you a day you've just asked your body to release insulin 4 times. Whereas if you have 2 big meals all day you've asked for insulin twice resulting in less work for your body to do. Late night snacking is where most people lose the plot.&nbsp;</p><h3>Retaining muscle mass - Do you actually lose muscle?</h3><p>There is a common misconception that when you fast you will lose the muscle that you have previously gained. However this is incorrect because when you fast for a prolonged period your body also releases HGH(Human growth hormone), which is repsonsible for holding onto the muscles mass. Your body will use fat as energy before it uses muscle mass to keep you going, so you may notice a decrease in your body fat levels. You will lose a weight during a fast but it's not muscle mass, it will mainly <a data-mce-href="https://www.google.com/search?q=visceral+fat&amp;sca_esv=602041652&amp;rlz=1C1GCEB_enGB1004GB1015&amp;sxsrf=ACQVn088HZhmmpWZRXPgm5ZgjbJF__AUkg%3A1706391332583&amp;ei=JHe1ZaGbI7vsi-gP8Y6ygAc&amp;oq=viscer&amp;gs_lp=Egxnd3Mtd2l6LXNlcnAiBnZpc2NlcioCCAAyEBAAGIAEGIoFGEMYsQMYgwEyChAAGIAEGIoFGEMyChAAGIAEGIoFGEMyDRAAGIAEGIoFGEMYsQMyChAAGIAEGIoFGEMyChAAGIAEGIoFGEMyChAAGIAEGIoFGEMyCBAAGIAEGLEDMggQABiABBixAzIIEAAYgAQYsQNIvSRQ2ARY4BNwAngBkAEAmAG3AqABvgiqAQcxLjUuMC4xuAEDyAEA-AEBqAIUwgIHECMY6gIYJ8ICFhAAGAMYjwEY5QIY6gIYtAIYjAPYAQHCAgsQABiABBiKBRiRAsICDhAuGIAEGIoFGLEDGIMBwgIFEAAYgATCAhEQLhiDARjHARixAxjRAxiABMICERAuGIAEGLEDGIMBGMcBGNEDwgIOEC4YgAQYsQMYxwEY0QPCAgoQIxiABBiKBRgnwgIQEC4YgAQYigUYxwEY0QMYJ8ICCBAAGIAEGMkDwgIQEC4YQxiDARixAxiABBiKBcICDRAAGIAEGAoYsQMYgwHCAgcQABiABBgKwgIKEAAYgAQYChixA8ICCxAAGIAEGIoFGJIDwgIKEAAYgAQYChjJA8ICHxAuGEMYgwEYsQMYgAQYigUYlwUY3AQY3gQY3wTYAQLiAwQYACBBugYGCAEQARgLugYGCAIQARgU&amp;sclient=gws-wiz-serp" href="https://www.google.com/search?q=visceral+fat&amp;sca_esv=602041652&amp;rlz=1C1GCEB_enGB1004GB1015&amp;sxsrf=ACQVn088HZhmmpWZRXPgm5ZgjbJF__AUkg%3A1706391332583&amp;ei=JHe1ZaGbI7vsi-gP8Y6ygAc&amp;oq=viscer&amp;gs_lp=Egxnd3Mtd2l6LXNlcnAiBnZpc2NlcioCCAAyEBAAGIAEGIoFGEMYsQMYgwEyChAAGIAEGIoFGEMyChAAGIAEGIoFGEMyDRAAGIAEGIoFGEMYsQMyChAAGIAEGIoFGEMyChAAGIAEGIoFGEMyChAAGIAEGIoFGEMyCBAAGIAEGLEDMggQABiABBixAzIIEAAYgAQYsQNIvSRQ2ARY4BNwAngBkAEAmAG3AqABvgiqAQcxLjUuMC4xuAEDyAEA-AEBqAIUwgIHECMY6gIYJ8ICFhAAGAMYjwEY5QIY6gIYtAIYjAPYAQHCAgsQABiABBiKBRiRAsICDhAuGIAEGIoFGLEDGIMBwgIFEAAYgATCAhEQLhiDARjHARixAxjRAxiABMICERAuGIAEGLEDGIMBGMcBGNEDwgIOEC4YgAQYsQMYxwEY0QPCAgoQIxiABBiKBRgnwgIQEC4YgAQYigUYxwEY0QMYJ8ICCBAAGIAEGMkDwgIQEC4YQxiDARixAxiABBiKBcICDRAAGIAEGAoYsQMYgwHCAgcQABiABBgKwgIKEAAYgAQYChixA8ICCxAAGIAEGIoFGJIDwgIKEAAYgAQYChjJA8ICHxAuGEMYgwEYsQMYgAQYigUYlwUY3AQY3gQY3wTYAQLiAwQYACBBugYGCAEQARgLugYGCAIQARgU&amp;sclient=gws-wiz-serp" target="_blank" rel="noopener">visceral fat </a>&amp; water weight which is why it is so important to keep on top of your hydration &amp; <a data-mce-href="https://www.healthline.com/nutrition/electrolytes" href="https://www.healthline.com/nutrition/electrolytes">electrolyte </a>intake. <strong>Please play video below from 8 mins 15 secs</strong>&nbsp;</p><figure id="figure-bic2nx3dvqlrwmu67l"><figure id="figure-kqjj6t9englrwno0p8"><iframe id="kqjj6t9englrwno0p8" src="https://www.youtube.com/embed/5V0I0U_YxQs" class="w-full bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtu.be/5V0I0U_YxQs?si=hYsW6t2KJgl4bDS0&amp;t=503" data-corners="large" data-mce-src="https://www.youtube.com/embed/5V0I0U_YxQs" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><figure></figure><h3 id="figure-8j0pfgtu2lrwo09rk">Eddie Abbew - The Internet Sensation&nbsp;</h3><figure id="figure-fj4zokc2ejlrwo429h"><iframe id="fj4zokc2ejlrwo429h" src="https://www.youtube.com/embed/cSiUkl5IiFM" class="w-full bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtube.com/shorts/cSiUkl5IiFM?si=D-S_eQBkqV_t9PZp" data-corners="large" data-mce-src="https://www.youtube.com/embed/cSiUkl5IiFM" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><h3>How fasting has helped me stayed &amp; in shape all year round!</h3><p>I've never said that fasting was easy but like all habits they get easier if you do them often. Over the past year my weight has fluctuated but my body fat levels have remained the same. I believe this down to fasting, my body has sustained long periods without food meaning that when I do finally eat my muscles are starved so they soak all the nutrients much easier than when i'm not intermittent fasting. I will be totally honest I don't eat clean all the time but I have significantly reduced how many processed foods I eat.&nbsp;</p><p><strong>Quick note: Please don't dive into prolonged fast that exceeds 16 hours if you have medical issues like diabetes &amp; if you're worried please seek doctor for advice.&nbsp;</strong></p></figure>

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