Even though some of you may be tired of me saying this, it needs saying. I say this a lot because it’s important: you need to walk more. In fact, if there’s one New Year’s resolution I think everyone should make, it would be to walk more. Many of you made this the centerpiece for your 2014 plans, many did not, figuring you already do enough. Nope. No one really walks as much as they should, though. That small subset of my readers who do walk enough should still read this post if only to fortify their resolve.
Why do I hammer home this point so often, anyway?
Hey folks, it’s time for another edition of Dear Mark. This time around we’ve got a four-parter. First up, I discuss why Grok probably didn’t need to foam roll with boulders or consult with a proto-Kstarr sporting a prominent brow ridge. Next, walking. It’s good, it’s vital, it’s low-stress, but is it possible to walk too much? Yes (but read on). After that, I delve into the extensive fertile egg literature. Er, maybe “extensive” isn’t quite accurate. Let’s go with “nearly non-existent.” And finally, I give the Primal pick for the best shoes for kids.
How many steps do you walk every day? Do you hit 10,000 steps, which experts recommend and is about 5 miles’ worth? Do you match the daily walking of a Hadza man or woman (8.3 or 5.5 km/day, respectively)? If you’re anything like the average American, you’re doing 5,117 steps a day, well shy of the 10,000 step mark and flirting dangerously with a formal sedentary classification. But we’re not alone (though we’re the worst). Of the four industrialized countries studied, not a single one found the mark. The Australians seem to come close, walking 9,695 steps a day. The Swiss follow with 9,650, and the Japanese are a bit further off with 7,168 steps per day. Contrast that with rural South African women, of whom just 11.9% can be classified as sedentary (under 5,000 steps a day) and for whom an average day means walking 10,594 steps (many of them done while carrying a load), or Amish aged 18-75 (PDF), who walk an average of 18,425 steps (men) or 14,196 steps (women) each day, and we’re all looking pretty darn sedentary.
How the Primal community loves the concept of a dietary paradox. How we eagerly point to its various manifestations as supportive evidence for our way of eating, living, and moving. You know the French Paradox and how it confounds the experts. To mention all those smug surrender monkeys with their brie and their butter and their duck confit and their Gauloises and their seeming imperviousness to heart attacks is to make Dean Ornish binge on bran and pull out tuft after tuft of frizzy hair. And then there’s the lesser-known Israeli Paradox, which attempts to answer why Israelis have skyrocketing rates of heart disease despite a skyrocketing intake of “healthy” omega-6 fatty acids. In its wake, Walter Willet might be found weeping into a mug of safflower oil. There’s even an American Paradox – those who ate the most saturated fat had the least coronary heart disease – that had the minds of researchers thoroughly boggled.
Having yielded to those of you who still insist on running a marathon, yesterday I offered a training strategy that gets you the best results with the least amount of damage. Today’s post is about fueling a marathon – what food to eat and when to eat it. It’s not solely about race day nutrition, because if you just focused on what to eat the day of the race, you’d be missing out on a lot (and you’d likely have problems finishing, or at the very least your performance would suffer). It’s about what to eat while training, a few days before the race, and the day of the race itself. This is the stuff I would do if I had to go back and do another marathon with my current knowledge. I might tweak things slightly if I was trying to make the Olympics, but for the average, relatively fit Primal dude or gal who wants to check this off their bucket list? This is the perfect way to fuel your efforts. And this works equally as well for those of you who think a century ride (100 miles on a bike) might be in the cards.
First, let’s examine what to do while you’re training. What do you eat? How much of it do you eat? Low-carb, high-carb?
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