{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/64372182ca905900114a70bb/6ae3d29153fe55e775981487?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"143kg to a Sub Four Marathon: Running Heavy with Neil Gunning","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/64372182ca905900114a70bb/1793314516851-333dda2a-80e9-454f-b65d-db30efaa303b.jpeg?height=200","description":"<p>Two days after running the Dublin Marathon into 40km/h winds and finally breaking four hours, Neil Gunning of Running Heavy Official joins the show.</p><p>Neil weighed 143kg in 2016. After years of crash diets, including six months on a liquid diet, he learned to build habits instead of chasing quick fixes, became a nutrition coach and personal trainer, and started signing up for things that scared him: a Spartan race in Edinburgh, a marathon on a random Sunday morning, then ultras in the Irish mountains, Tenerife and the Cornish coast.</p><p>With a sub five hour London Marathon as his 2027 target, Ian grills Neil on what actually works for heavier runners.</p><p>In this episode:</p><p>• Why you can&#39;t crash diet through a marathon block</p><p>• Eating to 80% full and how much protein to aim for</p><p>• Can you run a marathon with no carbs? Neil reacts to Ian&#39;s six month meat only plan</p><p>• Ian&#39;s brother&#39;s theory on getting hammered two days before a race</p><p>• The best trainers for bigger runners, and where carbon plates fit</p><p>• A simple two session strength routine to keep you injury free</p><p>• Hiding under half zips, laughing kids, and the day Neil finally raced in just a singlet</p><p>Chapters</p><p>00:00 Intro</p><p>01:05 A first sub four in a Dublin gale</p><p>02:37 Neil&#39;s story: from 143kg to the Spartan race</p><p>05:17 Ultras, UTMB and the Arc of Attrition</p><p>11:22 Why too many races wreck your A race</p><p>13:56 Marathon March and a bout of pneumonia</p><p>15:08 The extra barriers for bigger runners</p><p>18:42 Why you can&#39;t diet hard in a marathon block</p><p>22:43 Can you run a marathon with no carbs?</p><p>31:26 The &quot;get hammered&quot; carb load theory</p><p>35:48 Body confidence, half zips and the singlet</p><p>40:21 Trainers for bigger runners</p><p>48:20 Strength training for runners</p><p>53:55 Where to find Neil</p><p>Find Neil: Running Heavy Official on Instagram and YouTube, plus his personal Instagram, Neil Gunning.</p><p>Ian is running the 2027 London Marathon to raise £2,500 for Wings for Life, the charity funding research into spinal cord injury. Donate here:</p><p><br></p><p>https://2027tcslondonmarathon.enthuse.com/pf/ian-wellman</p>","author_name":"Ian Wellman"}