>> Charlie: Welcome to the Cook Eat Run podcast with X Miles, hosted by me, Charlie Watson. I'm a runner, a mum, an NHS dietitian and author of the recipe book for runners, Cook Eat Run. I'm also a 16 times marathoner and love nothing more than sharing what I've learned along the way through a lot. >> Charlie: Of trial and error. >> Charlie: Cook Eat Run is the go to podcast for running, nutrition training tips, marathon debriefs and,
more. I'm here to answer all your questions and fuel you with the knowledge you'll need to run faster, further, and actually just to have more fun on the run. So whether you're training for an ultra, want to improve your marathon pb or. >> Charlie: Simply just get more out of your. >> Charlie: Running, you're in the right place. Hello and m. Welcome back to the Cook Eat Run podcast with XMiles After a bit of a January hiatus, we are back with a new
episode about strength training for runners. I have to admit that this is the area of training that I have neglected for years, but as I enter my mid-30s, it's not something I can get away with anymore. And as someone who has big goals in my running, it feels like an easy win to add in without needing to add mileage. Today I'm chatting with Emma Kirk Odunubi. Emma is a running coach, sports scientist plus expert in running, footwear, and gait
analysis. This week I want to talk to you about scratch labs, which I'm hoping we can do a deep dive on the brand on a future episode as I don't feel like they're as well known in the UK as the us. They make a range of sports nutrition products from hydration and recovery mixes, high carb drinks, energy bars and my favourite, energy chews that genuinely taste like sweets. If you want to give scratch labs a try, you can save 10% off the full range at, xmiles.com with the code COOKEATRUN.
>> Charlie: So, Emma, thank you so much for joining me today. I know that you are a big runner, but equally you are very passionate about strength training and, strength training for runners in particular. Why is it that you're so kind of keen on sharing this and why do you think it's so important that more runners are doing strength training? >> Emma Kirk-Odunubi: So a big background for me was actually that I
used to get really injured, like really injured. I was that person that, you know, when I got into the fitness scene, probably through negative habits, kind of my, my, what's the word? Go to in terms of getting out of my head, was to train. And I was that cardio bunny gal that was like, great. I'm just gonna do five Barry's classes a week and I'm just gonna smash myself in the cardio and then I'm gonna run and then I'm gonna train all those things. And I just went kind of hell for leather. And
you name the injury. Like, with kind of my athletic background as well, I've kind of had it. So whether it's Achilles, shins, hip problems, quad, strain it back, like, you name the injury, I probably had it. So it got to a point where I was like, you've one sports scientist, so you know how to avoid these things. Two, you have so much background in what I did for work back then, which was analysing runners daily to look at their injuries and how their gait was affecting their injury.
And I was like, right, we need to just rein this in. So part of it, don't get me wrong, was very much going, I know strength works, but also a big part for me personally was actually getting over that mental hill and being like, no, I deserve to be strong. I deserve to not get injured. I deserve to, you know, be able to carry on the thing that I love of running without
having that injury happen. So it was very much a, I knew the strength was a big portion of it, but actually sounds weird to say, but tuning into my own body and being like, Emma, you know this. So let's address that. >> Charlie: Yeah, Like, I do as I say rather than do as I do for kind of. Yeah, yeah. >> Charlie: And I think that's the case for. >> Charlie: A lot of people. You're like, you know, especially if you speak to
new runners or, I speak to people about fueling. And then I think I'm actually, did I fuel that run well. And again, like you say, you have a sports science background, I've got a nutrition background, but we don't always get it right. And it's sometimes hard to sit down and look at the facts, which are, you're not doing everything you can do to, improve your running but also protect your body.
>> Emma Kirk-Odunubi: Yeah, exactly. And it was, I say, a kind of a big pivotal moment for me was I got a suspected labral tear in my hip and I couldn't walk properly for three weeks, was in agony, could barely run. and I was like, right, I really need to address this. So I worked with, Jocelyn Thompson Rule, the legend, the wonderful woman that is her, amazing. And she was just incredible. And she was like, look, I know, you know, but I'M gonna tell you, this is how it's
gonna go. And she kind of said, we are doing strength. This is how many times you're doing it. You're only running this time. And even the early days, I'll be honest, I was like, doing secret stuff because I was like, no, I miss. And she was like, emma, what did you do this week? Did you follow the plan? And it was that accountability person for me to be like, no, if you. If you're serious about getting your body to do the thing you love, we have to pull back. And it took, as I say, working
her, with her, who. She's just a wonderful human being, to get me to go, okay, no, I need to wake up and smell the coffee and actually go. I do want to be able to run again because this injury could have prevented me from running again. I may have needed surgery, all these other things. And with her, help and doing the strength work, working with an osteo as well, I was able, touch wood. I haven't had a
serious injury since then. So that was 2018, and I was able to complete London Marathon, which was my goal at the end of that kind of. I think it was probably eight to nine month period. So it's awful to say, but sometimes, you know, it can take a serious issue to really make you go, hang on a minute, I need to take a step back, let me reassess and really dial in.
>> Charlie: I think it's interesting what you say, like, the stepping back, because I think for so many runners, they don't want to give up any of their runs, but they're like, how am I supposed to fit strength training in? So what's your kind of. What's your advice, your experience for people that maybe run five times a week, or they are just, you know, they're running every day that they've got availability to exercise? What kind of advice would you give to those people?
>> Emma Kirk-Odunubi: So I would say, one, ask yourself, right, how. How actually am I in this moment? How is my body? Are you teetering or with a little niggle that's kind of there that you're just sort of being like, yeah, it's okay if I only go up to 5k? Like, are you dealing with something? If you are dealing with something, running will always be there for you when you get
back to good health. So think about if you're running four times a week, you can 100% afford to take one of those runs out and put in a strength session. You can 100% add in 10 minutes of banded work, instead of doing a 40 minute run, do a 30 minute run and add in some banded work or dumbbell work. If you're in the gym, just literally hitting the key target areas of our single leg, work, our glutes, all of those areas so that there's ways you
can slot it in without. Have to be like, I did a strength session, like I did some strength before I ran or those kind of things, or I ran and then I did a 10, 15 minute circuit focusing on my key areas. So it's almost, you know, it's like habit stacking I talk about. Right. So you're like, you get to do the run, but as long as you do X, Y and Z before or you do the run, but you must do X, Y and Z before you get to leave
and go back home. Like so figuring out ways to build it into your routine is going to help massively. >> Charlie: So, yeah, you kind of said the before or after. Is there a better time to do it? If you are going to be doing this habit stacking, is there something that you would recommend, like do you get in the gym or you are, at home, do you start with the strength or is it more important that you get it done and however that works best for you? Kind of something is better than nothing.
>> Emma Kirk-Odunubi: Yeah, agree. And, you know, the only way where I would say maybe flip it is if you are seriously training for something. So for example, a lot of coaches will say, you know, if you are training for an event and that run is the focus, start with the run and then you do the strength. Slightly fatigued, depending on what that session is. >> Charlie: Right.
>> Emma Kirk-Odunubi: If you're going to have a day where you're going to do some heavy strength, work with it, always pair it with like a light run or an easy run and then still do the strength after it. But otherwise if you're like, I'm only going to have 30 minutes. I know that it's 6pm and it's busy as anything in the gym. I know if I can get in and get on that machine, I can do two or three sets and then be off of it. Great. Because something is better than nothing.
So, yeah, I would say just assessing the time frame you have available because I know we're all very busy people. If you go right, I have 40 minutes, I'm going to let myself run for at least 30 of those. Great. What do I need to tick off as my key things to get done in 10 minutes? >> Charlie: And what would you say for someone who has no idea what they're doing. What are the key things? So you said single leg. What does that actually kind of mean?
>> Emma Kirk-Odunubi: Yeah. So single leg work, if you think about it, the biggest thing I say to people is when you run, you don't land on both legs at the same time. I mean. No, you don't. You'd be doing it wrong if that was the case. Right. So we always land on one leg at a time. And that lower leg can absorb anywhere between three to up to certain muscle groups, 11 times your
body weight as it goes through the ground. So if you're not able to balance on one leg, you're not able to lunge forwards on one leg without it being very challenging. Think about adding 10 times your body weight through that leg. We want to make sure that we can do that and do that safely. And that's where the strength and the idea behind single leg work comes from. Because that body has to stabilise you in your main weight bearing point for a period of time and over, you know, a
5K, 5,000 steps. It doesn't sound like a lot if you're doing it half a second at a time, but half a second at a time for 30 minutes really, really does add up. So that's why we talk very much more about single leg versus what they call unilateral versus bilateral, which is both sides. and don't get me wrong, that doesn't mean your things like your squats and those kind of things aren't good.
They're phenomenal as well. But with runners specifically, we always want to dial in and do at least one or two exercises that very much focus on that single side. >> Charlie: So can you give me some examples if someone's looking at, like. Right, let me just add in two single leg exercises at the end of my workout tomorrow. >> Emma Kirk-Odunubi: Yeah. So two. Just to really nail it on the head very easily, you would look at split squats variation. So a
lunge variation. Now, that could be a lunge position where you elevate the front foot. That could be a lunge position where you elevate the back foot. That could be just a simple position on the ground with two dumbbells in hand, or one dumbbell, totally. Again, your choice. And basically moving up and down in that movement pattern. as runners dream world, we want to go fairly heavy for six to eight reps. That's. That's usually the rep
range that I start with. People, don't get me wrong, there are some muscle groups that would look to go slightly Higher. So areas like your cast, for example, you might want to build up 10, 15 reps, etc. But most ranges for big muscle groups, I would say six to eight to build that, that strength. And then another
exercise would be a Romanian deadlift. So single leg side targeting, kind of the back of the hamstrings, where we're hinging forwards and standing back up again, again, targeting that big muscle group there to really, you know, strengthen. >> Charlie: So you've talked quite a lot, you know, in terms about the actual, the weights there. I see a lot of people on Instagram being like, body weight exercise for runners. Is that helpful? Is it. Should we be, you know, is that good enough?
Or is it like, actually, if we're going to be doing this, even if you're doing it at home, get a heavy dumbbell. And that's better than doing bodyweight. Where do you kind of. You fall with that? >> Emma Kirk-Odunubi: It's. For me, I always, as a coach, I always do person to person. Right. So if you have never stepped your foot or done any sort of strength work whatsoever, we always need to harness and control our body
weight first. So if you have never done a split squat, a set of split squats before on both legs. Great, let's start body weight. Let's start there. what we can do first off is from body weight, you can add a pause at the bottom to progress. That we can add in what we call a tempo. So you can move down into that position for three to four counts and then come up out of it for three counts. So we can add tension in other ways with body
weight. So if you are completely new or that muscle group is weak, you're recovering from an injury. for me, when I, one of my very first injuries I had was very shin splints, which I know is a very common one for a lot of people. And all I was doing was body weight, calf work, because my muscles were so weak and tight that putting weight on them. I couldn't do 15 calf raises on one leg. Like, it wasn't even a plausibility, let alone adding a weight. Right. So it's those learning where
you're at, and it's why I bang on about it all the time. But, like, knowing your body is really, really powerful. So if you're like, hey, I know I can do 10 calf raises with no weight. Amazing. Yeah, order that one dumbbell and then we can start to build things up. And maybe it means you don't do the 10. You now drop down to six because you've got that heavier weight, so things like that. So, yeah, I'd say I definitely don't disregard body weight because it can very. It can be used very
well to a lot of advantage. But there's definitely elements where, yes, you can then seek out weights and add those on once you're more competent and stronger in the movements. >> Charlie: So those are kind of the, like. Right. If you've got nothing, if you're starting from the very beginning or if you, you know, this is like better than nothing. What's the ideal? I know it's going to be different for everybody, and based on how much time they
have, what their experience is. But say people running London Marathon or a spring marathon, and that's their goal. What would you look at as a running coach, Strength coach, a training plan, roughly as they're like, here's what we should be kind of targeting. >> Emma Kirk-Odunubi: Yeah. So in terms of a week breakdown, one thing I will definitely add, if runners don't have it make the adjustment is at least one full rest day. Now, I don't mean lying down
rest day. I mean a rest day where maybe you're walking, you're doing something else. So I just have to add that in because no matter if you're like, oh, I just want to make sure I get things in, don't sacrifice a rest day to get extra work in. So always make sure you've got that. And then on top of that, dependent on where you are. So what are we. We're about. Yeah, just gone 12 weeks out. So I would still lead for someone coming to me being like, hey,
I'm running, let's say London. Let's just use that. This next 12 weeks, I would still have them doing at least two big strength sessions a week. So one dependent on the person. Some people like to do full body both days. I like to, for some people focus more upper and then lower. so that, you know, sometimes we look to put the lower session either before the long run. If you want to try your legs a bit more fatigued for some of your longer miles further down, or if you're feeling. If
you're like, I'm new to this. We put the lower stuff at the start of the week and then almost put your upper body core work towards the end so your body's not as fatigued going into that long run. so I would always try and target 2, 2 strength sessions in terms of runs. There's a lot of questions out there about it, but if your body is really fatiguing and you're really struggling with the number of runs you're doing. Maybe it's three, maybe it's four.
I would then suggest taking one of those runs onto a different piece of kit. Now, that piece of kit could be a swim, that piece of kit could be a cross trainer, it could be a bike. But I would say you still get that cardio response without having to do the run. So that will kind of be, what, a week? I would suggest two to four runs dependent on the runner. Two definitive strength sessions most definitely. And then obviously you've got your rest day in there as a
bare minimum. in terms of adding to strength, I would say if you're not a total beginner and you have done strength work before, start to look at adding pauses, as I say, like we talked about with the body weight, adding in the pauses, adding in plyometric work. So plyometric work, jumping, bounding, things like pogo jumps. one thing I do before every run, even if I've literally got a minute to warm up, is I will do ten double footed POGOs. So just jumping up, and down the
spot. 10 single leg Pogos and then 10 single leg Pogos. 1. It helps to switch on those calves and feet and it also just brings an awareness to my body. Hey, how do I feel when I'm jumping? Is there anything in my knees, my hips that don't feel great? And plyometrics is a surefire way to strengthen up through the tendons and the lower muscles of the leg to also be injury preventative too.
>> Charlie: I should have done that before my run last week and then I would have realised before I started running that I was not wearing a sports bra because that was. >> Emma Kirk-Odunubi: Yeah, yeah, they can help with all the things you're like, oh, wait, yeah. >> Charlie: Yeah, something's not right here. >> Charlie: This podcast is sponsored by X Miles, your one stop nutrition shop. Remember this month you can save
10% across Scratch Labs. Full range@xmiles.com with the code COOKEATRUN. Their range of products are ideal for running and strength training. Carb loading. I use the high carb mix in. >> Charlie: Both of my last marathon carb loads. >> Charlie: Which has 100 grammes of carbs per serving. It's so easy and the energy chews taste like delicious sweets like, just like jelly tots. I don't know if people are too old to
remember those, but I haven't tried their recovery drinks yet. But I think they'd be the perfect, perfect kind of post run or post strength session. Refuel, give the range a try with 10. Off with the code. >> Charlie: Cookeatrun@xmiles.com so we're runners. I can understand the lower leg. Like, yeah, I need to strengthen my legs. But you said a whole session potentially focusing on upper body and core. Why?
>> Emma Kirk-Odunubi: So, yes, we run with our legs, but that movement is directed and controlled by your posture, by your core. So people always think about core as just abs. Your core is, yes, that central being, but it's also the top of your glutes. It also actually involves the chest. And it's, a. It's a big thing that I speak about when I say in classes that I coach is the arms
drive the legs when the legs don't want to go. So when I get personally to the end of my end of marathons and I'm, I'm trying and I can see the clock and I'm chasing it, I will drive my arms. Because it is actually physically impossible to drive your arms without your hips moving. So. But they will. Like, I'm sitting here and my legs are moving, so it's really hard to not allow your hips to move while your arms do. So if you've
got strength here, if you're. If we are talking about marathoners, do you know that are going to be running 3, 4, 5, 6 hours if you've got strength up here to hold you up, so that when you're struggling with your breath, we're not collapsing through the chest, closing that off. If we can be strong here, we've got strong back muscles to help us run along. So our neck is tall so
we can get that air in. There's all those huge things which will then enable you to actually run better if your upper body is stronger. So it is that weird thing. And whenever I do get on, you know, new clients, they're like, what do you mean, why am I doing upper body? Why are you getting me to do press ups? Like, I don't like press ups. I'm like, trust me.
>> Charlie: Yeah, you see so many people at the end of marathons, kind of like that slump, that shuffle and slump, and you're just like, I know, I've been there, I've done it. And also, I don't know whether it's because of the way, like, my running form, but my abs often go first. Like, I, I definitely ignore them in the gym to my peril. And, they're what kind of lets me down before my legs, before my arms, before my fueling. I'm like, oh, gosh.
>> Emma Kirk-Odunubi: Cora is honestly essential with it. And you know what, for for women who, who have larger breasts as well, having a stronger upper body will really help you because obviously we speak like I know you speak on it a lot about getting the right sports bra and being in that and yeah biomechanically the way that if you're not in that right sports bra but then add in that you don't have the upper body strength to carry yourself, it will just have
that added knock on effect to make it more challenging for you to move and keep yourself upright. So it's one of the things I, yeah I know from myself if I'm weak in my upper body, I'm, I'm rotating my arms all over the place. I'm just trying, do you know, I'm just trying to go. So my chest will actually force me to do that. But yeah, getting body strength in is just, will add to helping with that. >> Charlie: that's so interesting. I've never thought about that. But of course that we're
literally carrying more weight up there. yeah, it's harder. So basically it's my boobs fault that I have no core strength. >> Charlie: Yeah. >> Charlie: You touched a little bit on kind of it being women and that you know, women with bigger breasts. But why is it so important for women kind of at 30 plus to do strengthening? I think that I certainly grew up in the like we do small weights or we
don't do any weights because they'll make you bulky. And luckily that has changed and definitely my mindset has changed on that and the next generation are in the gym lifting and it's amazing. But I'm sure there are lots of women who grew up in that, you know, the 90s, the naughties, where thin was what everyone was going after. And so that meant low weights or no weights kind of thing. Why is it so important for these women to
start strength training? Kind of for longevity, for their health now to see them into later life. >> Emma Kirk-Odunubi: Yeah. So over the age of 30, I can't remember the exact percentage but we lose our our bone strength, we lose that muscle, our muscle mass starts to deplete. I think it's from 30 onwards. So doing everything you can to make sure that you retain that strength and as you said, especially longevity. Like you know I, I look at my mom, my
mom is 77 and she was in that era. Do you know where it wasn't weights, it was just clappy hands and, and doing all the thing, you know, style, Zumba style. But like with nothing and the conversations I've Tried to have or had with her. Very much saying about, no, strength's important for you, because I think I can't remember who it was that researched it, but, looked at quad strength in older people especially, and those that lifted weights and had stronger quads,
we're less likely to have falls. And those are those big kind of things that affect people into latter age. So strength, I can't emphasise, is so important. And, you know, people always talk about functional fitness and functional strength. I know it's a big buzzword, but it's so important so that you literally can function day to day in the future. >> Charlie: Yeah, I think I've noticed that so much with, like, the thing. The key actually, for me getting into strength training
wasn't the running. And I know that I probably could have run faster, run better years ago through strength training, but it's actually having my son who is so heavy and wants to be carried all the time. And I don't want to be like, no, I can't hold you because I'm not strong enough to hold you. If you want to be cuddled or carried or lifted, and me having to squat down and pick things up and actually that was
the big, big change. For me to be like, this needs to be a priority because I want to be able to, you know, carry him, lift him over my head, do whatever I need to do. so I think that's, yeah, looking at what your lifestyle is and what things do you want to either start doing or keep doing that strength will help with? Because I think it's, you know, it's all very. Well, being like, running isn't the most important thing for, for most people, it's the
hobby, it's the one off goal. It's the, like the, you know, the marathon is the one off thing or it's part of our lifestyle, but we do it for mental health and for social. But actually some people don't, don't mind about the time. So I think, yeah, thinking about that functionality and adding strength into improve your day to day is so important. >> Emma Kirk-Odunubi: Yeah, exactly that. And it's, it's thinking, as you said, beyond just the running. Like, we love it, of
course we do, but it's thinking, cool. How can I help myself outside of this, but also help my future self too? >> Charlie: Yeah. So we, we've touched a little bit on, injury prevention, longevity. What are the other benefits for runners to be strength training? Like, what can we get faster? Can we get more efficient? What are the kind of the benefits of this. >> Emma Kirk-Odunubi: Yeah, both those two. So first faster.
So specifically when doing strength in those lower legs and increasing the strength of our tendons, especially kind of the Achilles and things like that, the stronger they are, the more force they're going to be able to not only absorb but exert. So you will be able to run faster paces without having to exert as much energy as you would if they weren't that strong. So that's, that's amazing. That's first and
foremost. I mean, yeah, it's like a, it's not a quick fix but it's a nice fix to be able to be like, I just need to get stronger Achilles and lower calves and I'll run faster. so that's the first one then. Yeah, efficiency wise from like a, yeah a gate perspective. We spoke about like the upper body not having so much rotation, that's going to save you lots of energy
over longer runs. so yeah, all these knock on effects of the strength work will allow you to be able to push out the ground more, will allow you to be able to run taller, that prouder chest, to be able to be more efficient as you try to run forwards. >> Charlie: Okay, well I'm definitely sold. But for those starting coming at it, this is obviously a fueling a nutrition podcast. Where do we start with nutrition for strength training?
Is it the same as running? Especially if we're doing kind of standalone, strength sessions? >> Emma Kirk-Odunubi: Definitely. I would say you have to feel for strength like that's, that's the biggest importance. I think some people could think that, you know, because you're not necessarily quote unquote sweating a lot, that like you don't need all the extra because you're not burning as many calories in the moment, but the, the after effect of lifting heavy weights is gonna
have, your body will be depleted. And when we strength train, if we're going really scientifically, you're basically in the best way possible breaking down the muscles and then you're making them stronger so that then when they repair they are stronger. so what we need to make sure is yes, before you're fueling yourself, you're having something with carbs. And then afterwards again you can probably say more
about the golden hour, if it exists or not. But then having that protein source after you've had that, because I say protein helps with that muscle resynthesis, helps that muscle growth. So if you are doing a strength session as much as possible, try to have something with protein thereafter because that, that kind of, I don't know about you, but I get so hungry after I lift that I then end up getting hangry and so I need to get that
protein in to help with my body's recovery. But also that m muscle repair too. >> Charlie: Yeah, what I've noticed is like my runs finish at home, so I've got, got a cupboard, a fridge, I've got loads of things on like up to hand so that I can eat the right thing quite quickly. But often, well, all the time strength training is at the gym and I'll either forget, to bring anything with me and then the options there are horrendous and so then I'll wait and I'll drive home and then it's
like busy and I'm starving. So yeah, for me the post strength training actually has to be way more organised than I do after a run because that naturally either finishes at, my house or at the coffee shop with, you know, nice options available. So, yeah, they're just being
organised. And then the other thing is if you are trying to stack those, the run and the strength training, especially if it's not kind of just within a 40 minute, but if you're doing like say an hour on the treadmill and then an hour strength training and this is where I have definitely fallen down in the past, is not fueled enough for that second bit and not gone. Actually this is over now. Over 70 minutes of,
of exercise. I need to be fueling in the middle, maybe like having a carb drink on the treadmill or having an energy bar that I can eat between, between the two things. And yeah, focusing on carbs for that bit and then the protein for after. So yeah, just being organised, isn't it, with all of these things like fitting your training in getting your nutrition right. It's all kind of trial and error in organisation. >> Emma Kirk-Odunubi: Yeah, 100%. And as you said, like, that is the
big one. If you are going to double up those sessions, it is kind of mid run being like, oh, hang on a minute. Treat this as if it's a long run, you know, you're doing a strength work. So how would you fuel that back end of your long run? Great, I'm going to take on that extra carb during that run and
then for after. Things that can, you know, really help is if you have that shake or whatever it could be, it could be a protein bar, you know, as simple as that, just having that that you can have in the car and you know, you, you buy them from for the start of the week, maybe do a food shop or Whatever. And literally they live in the car so that you don't have to think about
carrying them. As soon as you get them, they go there so that every time you get in after you finish the gym, you're like, yep, I know where they are. So there's little things that you can just try to help make your life easier. again with the business. I know that we all, we all live in and try to jump from thing to thing, trying to make it more accessible. It is huge. >> Charlie: Amazing. Well, thank you so much. Emma. Where can people find you? >> Charlie: It sounds like you have.
>> Charlie: Oh, I know you've got great training plans and you work one to one with people. So where can people find you for your strength and running expertise? >> Emma Kirk-Odunubi: So you've got my full name, emma kirkodanoobie.com. like that's where you'll, you'll find everything about kind of website stuff, but mostly on Instagram, interact in the DMs, just, ask me questions,
all the things. and hopefully, yeah, I can share some stuff that you guys will also find useful from a strength perspective as well. >> Charlie: It's very useful. I'll leave all those links below. Emma, thank you so much for joining me this evening. And yeah, I'll leave everything so that people can come and find you. >> Emma Kirk-Odunubi: Thanks. Thanks for having me. It's been great. >> Charlie: Thank you so much for listening to this week's episode of the Kick Eat Run
podcast with X Miles. On the next episode, I am talking to Tom Hollis about bicarb, bicarb of soda. You, might have seen it called sodium cut bicarb. It's making a bit of a resurgence in the running world and I wanted. >> Charlie: To find out more about why, how. >> Charlie: It can be used and how runners like me can add it into their training or whether we even should. So make sure to subscribe and leave a rating and review. It really helps the
podcast be like, reached by other people. Let me know what other topics you want me to cover in future weeks. Thank you so much for listening to Cook Run, the podcast hosted by me, Charlie Watson, sponsored by X Miles. They are your one stop nutrition shop. Come and find me on social media hereunnerbeans. and tell me what you're loving on the podcast. Send me all of your questions and suggestions for future episodes. All the links you need to connect with me are in the show notes.
Lastly, please rate the Cook Run podcast. It really means a lot to see your ratings and reviews. Obviously the five star ones go down very well, but please let me know what you think. It really does make a massive difference. >> Charlie: As it helps more people discover us. >> Charlie: And join our amazing running community. See you back here for another episode soon. In the meantime, happy running and don't. >> Charlie: Forget to fuel yourself. Bye.