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Mark Rippetoe:
"Rip refuses to acknowledge the fact that he is Yosemite Sam's great, great grandson."

Mark Rippetoe:
How? When have I refuse to acknowledge that?

Mark Wulfe:
From The Aasgaard Company Studios in beautiful Wichita Falls, Texas... From the finest mind in the modern fitness industry... The one true voice in the strength and conditioning profession... The most important podcast on the Internet... Ladies and gentlemen! Starting Strength Radio.

Mark Rippetoe:
Welcome back to Starting Strength Radio. It's Friday and since it's Friday. What do you think? You know, you're here, I'm here, let's talk. Why don't we? Let's talk.

Mark Rippetoe:
Got an interesting show today, we had a had some clown write into the board the other day about running, so I thought we'd discussed running. We haven't discussed running have we? We discussed running at length before? Everybody wants to run.

Mark Rippetoe:
As far as the medical community is concerned - as far as the exercise physiologist community is concerned - exercise equals running. There's nothing but running. You're going to get some exercise. You... It's understood that you'll go run. Or maybe take a nice long walk.

Mark Rippetoe:
Nice long walks. I hear a lot about those on the radio recently. There's some company selling fish oil on the radio for gigantic amounts of money. There's a pain relief factor... Because nice long walks are what you can't do because you're in pain. And you miss those nice long walks, right, or running.

Mark Rippetoe:
So we're going to talk about running today. But first!

[off-camera]:
Why don't you tell us about your shirt first before you do the thing.

Mark Rippetoe:
Oh this? I'm a member of the Waffen SS. This is clearly... Clearly this logo indicates not just Nazism, but white supremacy and white nationalism. I mean, look...

[off-camera]:
It has nothing to do with Starting Strength.

Mark Rippetoe:
Oh, no. Why would you assume it anything to Starting Strength? I don't know why you did... Why would you assume this was related to Starting Strength when it's obviously the Waffen SS and white supremacy? I mean, I ask you, what color are the letters, huh?

[off-camera]:
Got a point. You got a point.

Mark Rippetoe:
I mean, what the fuck else? You know, obviously Waffen SS, how much trouble it was to get into that organization?

Mark Rippetoe:
Oh, they're they're tough men, tough men, they beat the fuck out of me, but I wanted in so bad because I mean, look how cool SS is, right? Yeah, we've updated from the lightning bolt.

[off-camera]:
How old were you?

Mark Rippetoe:
When I got in the Waffen SS? Well, I'm 64 now.

[off-camera]:
You were negative two or...

Mark Rippetoe:
I was. No, I was. This is this has been no, it's been I've been a white supremacist for almost 50 years now. White supremacy. Look how supreme we've been. Obviously we're supreme.

[off-camera]:
Yes, my white jeans are supreme of the supreme.

Mark Rippetoe:
Oh yeah. Yeah absolutely.

Mark Rippetoe:
Yeah. If I could pick if I could pick anything to be, it'd be a white man. Right now in 2020, wouldn't it. Yes. Think of all the advantages.

[off-camera]:
You can only say that from a position of privilege.

Mark Rippetoe:
Yes, I can only... The only thing I can do anything from is a position of privilege, because some reason that I is not yet been explained to me. You know, all those years I was starving to death as the owner of a marginally... I was starving to death under white privilege, I guess. I don't know.

[off-camera]:
All I hear is privilege.

Mark Rippetoe:
Privilege, all I hear is privilege. I just don't see any. I just don't see any privilege. If someone could show me what that actually meant, it'd be neat.

Mark Rippetoe:
But so anyway, now I thought, you know, I just will come out as a white supremacist with the Waffen SS logo on the shirt. Right. Nothing whatsoever to do Starting Strength because obviously that's not true.

Mark Rippetoe:
But now... But now... Comments from the Haters!

Mark Rippetoe:
Billy Mimna. That's really somebody's name. It says.. Unless that's a fake name. I fell for that once. Is this Mimna? Is that like from a TV show or something? You think it's really this guy's name? How's that possible?

[off-camera]:
Some people, some people put their real names on their YouTube channels so yeah.

Mark Rippetoe:
No shit? So they're even more stupid than everybody else.

[off-camera]:
Yep.

Mark Rippetoe:
"Ok, everything about this is wrong." He's talking about learning to squat, the learning squat video. "Everything about this is wrong. Thumbless grip wrong, looking down wrong, feet too close wrong, butt comes up first wrong, elbows up wrong. Jesus. It's like a what not to do."

Mark Rippetoe:
Oh my God. It's just it's amazing.

Mark Rippetoe:
Mickey McFarts...

[off-camera]:
Real name?

Mark Rippetoe:
Real name, I guess. "Not only is the reverb fake."

Mark Rippetoe:
Fake? Right, Billy. Hear me do it? Fake.

Mark Rippetoe:
"Rip refuses to acknowledge the fact that he is Yosemite Sam's great, great grandson."

Mark Rippetoe:
How? When have I refused to acknowledge that? Have you ever heard me refuse to acknowledge? Somebody comes up and says, "Rip, are you in fact?" Or acknowledgment would be a statement. Someone would say, "Rip, you are, in fact, Yosemite Sam's great great grandson. Right?" And and I would and then I would say, "No, I'm not."

Mark Rippetoe:
You've never heard me say that.

[off-camera]:
No.

Mark Rippetoe:
You know why you haven't heard me say that? Because nobody's ever said that to me. Till now.

Mark Rippetoe:
Here's some genius, it says, "Relax, bubble gum man."

Mark Rippetoe:
What do you think that means? Do you think that it has something to do with pink? Maybe that's the angle.

[off-camera]:
Yeah. Yeah, makes sense.

Mark Rippetoe:
I mean, what else could it be? Here, look at this.

[off-camera]:
It's the same color as the rest of you.

Mark Rippetoe:
My mucous membranes are the same color as the rest of my body isn't that amazing?

Mark Rippetoe:
"LOL you could tell Mark has no idea about diet LOL. He's just hes" H-e-s "Just a man that preaches, eat allot" a-l-l-o-t "and lift hard."

Mark Rippetoe:
Classic hater comment.

[off-camera]:
Riddled with errors.

Mark Rippetoe:
Complete with misspellings, no punctuation. Very little obvious familiarity with the English language.

Mark Rippetoe:
And hell, I don't even understand this last one. I don't think I'm a reader because it's just too old.

[off-camera]:
This is a good. Look from the same guy. I'm looking at this right now.

Mark Rippetoe:
You're looking at Bushido key.

[off-camera]:
Same guy, Bushido key.

Mark Rippetoe:
Obviously, a Jap is literally nip, right? A nip.

[off-camera]:
You can't say that you're white man.

Mark Rippetoe:
Oh, OK. My white privilege.

[off-camera]:
"Vertical diet is literally stir-fry without the veritable oil it seems like anyway." He wrote veritable oil.

Mark Rippetoe:
Veritable oil?

Mark Rippetoe:
Read the first part of that again. I was busy calling him a nip and I didn't hear what...

[off-camera]:
"Vertical diet is literally stir-fry without the veritable oil It seems like, anyway."

Mark Rippetoe:
Is it really? Does he think that's true?

[off-camera]:
Obviously. And he also thinks you're a man that preaches, eat a lot and lift hard.

Mark Rippetoe:
Eat "allot." A lot. A lot. A lot. A lot. A lot.

[off-camera]:
Unfortunately you can't see his his little profile picture. That's great. That's great. He is fucking jacked.

Mark Rippetoe:
I can see it on this little bitty thumbnail here.

[mixed up]:
One month ago Bushidokey benched one thirty five for the first time. Man Nice. Oh, but he's pressing. Oh that's not a match. It's that's a press. He's pressing one thirty five. He's ready to lead it. At the rim. He chases watch out.

Mark Rippetoe:
Chase, can you feel.. Chase, can you feel this man's breath on your neck?

[off-camera]:
Oh it's not a real press. He's bending his knees. Bushido key, up your game brother.

Mark Rippetoe:
And move out of Japan.

[off-camera]:
Chase pressed three ninety.

Mark Rippetoe:
No, he didn't. What's his bodyweight now?

[off-camera]:
I don't know his body weight, but he...

Mark Rippetoe:
He didn't do that at two forty five.

[off-camera]:
He said that since you all talked about heavy singles, he started incorporating more heavy singles. Right. And since he has five pounds on every single time he's done it.

Mark Rippetoe:
Oh my God. I'd like to see that.

[off-camera]:
I'm asking him how much he weighs.

Mark Rippetoe:
Yeah because he's got to have gained some weight. I told him he'd do 405, but I thought he'd do it at 275.

[off-camera]:
He's I think he's not far from it.

Mark Rippetoe:
Yeah. Three ninety closing in on a big, big fucking press. There hasn't been an American that was, you know, lighter than 300 pounds do a 400 pound press in probably 50 years.

[off-camera]:
We'll see what he says.

Mark Rippetoe:
You know. All right, I wonder what he can clean.

[off-camera]:
What he can clean?

Mark Rippetoe:
I wonder what he can clean. Has he been practicing his clean?

[off-camera]:
365? I don't remember.

Mark Rippetoe:
I'd like to see him clean and press 365.

[off-camera]:
He told me that practicing his clean up helps his deadlift.

Mark Rippetoe:
Yeah, it always does, but you can't tell people that, oh, no, you can't you can't communicate that to people. No.

Mark Rippetoe:
Uh, OK. Well anyway and that's Comments from the Haters!

Mark Rippetoe:
Ok, now that that waste of time is completed, you know, and I wouldn't do this if everybody didn't enjoy it so goddamn much. That's the... People there are people that watch this podcast, that watch through comments from the haters and then turn it off.

Mark Rippetoe:
But, you know, that's fine. Gets the view count up when do what we need to do. We're shameless hustlers, right? Need to get the subscriptions up. We're two hundred thousand now. That's not bad. For me. I mean, you know, I guess we'll see what what everybody's told me is that if I would just go ahead and go on Joe Rogan's show. Just do it. Then that'd help our subscription count.

Mark Rippetoe:
But I don't know, it might help him. I think it would probably help him more than it helped me.

[off-camera]:
Obviously.

Mark Rippetoe:
But, you know, look, I just I can't bring myself to do it. He just bothers me too much.

[off-camera]:
What if he asked really, really nicely.

Mark Rippetoe:
Well, I'd consider it. What do you mean by asking, like, even more nicely than he already has?

[off-camera]:
A thoughtful letter.

Mark Rippetoe:
A thoughtful letter. In a Hallmark card.

[off-camera]:
Yeah. What? Real nice one.

Mark Rippetoe:
Flowers on it, you know.

[off-camera]:
Something to think about.

Mark Rippetoe:
I'll give it some thought.

[off-camera]:
Yeah, so his deal was one hundred million dollars or what was it?

Mark Rippetoe:
Hundred million dollars for Spotify. And then he gets on there and then little children that work for Spotify, you know. Yeah. They want to censor him.

[off-camera]:
Yeah. Yeah, it's amazing.

Mark Rippetoe:
So. I don't know. What do you... I mean, what do you what do you do with that? You know, you can't let the children run the goddamn classroom.

[off-camera]:
No, what they need to do is fire them.

Mark Rippetoe:
They need fire everybody that was on that letter, everybody. They need to fire them and replace them with adults who know what the fuck we're doing here. You know, I mean, they hired Rogan because his show brings eyeballs and earballs, right? And now the goddamn children running the goddamn middle management positions. Don't like what Joe Rogan says because Joe Rogan is not pussy. Right.

Mark Rippetoe:
And they demand that everybody be a pussy. So they they don't like what he says. So they demand the ability to edit and censor.

[off-camera]:
That's really precious.

Mark Rippetoe:
It's it is cute, it's just as cute as it can be. And the good little boys and girls, at Spotify, want to teach Joe a thing or two about how to behave himself.

Mark Rippetoe:
God, it's amazing. What a bizarre year this has been. Everything that can be done, illogically, has been done illogically. Everything that can be done wrong has been done wrong. Every single thing without exception, everything that can be fucked up has been fucked up. Everything from top to bottom, every single thing. And I don't know what what's next, you know, what's next?

[off-camera]:
Fuck, we almost lost Ron Paul.

Mark Rippetoe:
Damn near. Ron Paul damn near had a had a deathly stroke and I think he's right isn't he?

[off-camera]:
He's fine now.

Mark Rippetoe:
Did he have a TIA? Must have not been terribly serious, but must have been TIA. And on the air.

Mark Rippetoe:
I'm not interested in Ron Paul leaving us. I've been a big fan of Ron Paul for years and years. Decades.

[off-camera]:
I couldn't bring myself to watch it.

Mark Rippetoe:
No, I'm not going to see it. I don't want it in my mind. I value the man too much. I've sent him money for decades. He's a great man. He's the only man in American politics that that is that gives an actual shit about what he's doing. The rest of them are just sociopaths, just almost without exception.

Mark Rippetoe:
OK, now. What did I promise we were going to talk about? Running. Got to talk about running. So let's get to it, shall we? Everybody wants you to run. You know that. Everybody wants you to run. Your dad wants you to run. Your mom. Your doctor.

Mark Rippetoe:
Your doctor's are RN wants you to run. As a registered nurse, I think you should run. As a registered nurse, I think you should run. Right? As a doctor, I advise running. Right?

Mark Rippetoe:
And, you know, we have always been of the opinion that running is highly overrated and the reason that running is highly overrated is running doesn't make you strong, it just makes you better at running. But if you lift weights, you can run and get strong.

Mark Rippetoe:
So it doesn't seem like there's much of a decision to me. So, you know, running is is you know, I used to run. Hell, I remember, you know, back in my 20s, I would run. I enjoy running. I still enjoy running. I still I still run a little tiny bit. But that's just our little secret. OK.

Mark Rippetoe:
I have a little workout I do about once every two weeks or I'll do five chin ups and run 100, 100 yards and then do five chin ups and run 100 yards. And I'll do that for ten reps. And it's just, you know, winds me, gets me out of breath a little bit when I'm running. But I don't go off run five miles like I used to because it beats my feet and my legs and stuff too bad.

Mark Rippetoe:
So I think, you know, a lot of people realize as they get older... like Phil Ringman, our friend Phil Ringman at the gym. Had been a serious runner for decades. Run, run, run. And he just basically quit running about a year and a half ago and just lifting now. And he feels better, looks better, in a better mood. You know, he's not all beat up all the time and stuff.

Mark Rippetoe:
And, you know, everybody that that stops running and and starts training with weights tells you the same thing. You know, we're going to read some of that. But to people who have never lifted weights before and only run, there are a lot of questions in their mind because of what they've heard.

Mark Rippetoe:
I mean, as a doctor, I think you should run.

Mark Rippetoe:
That's a very persuasive argument. You know.

Mark Rippetoe:
As your registered nurse, I think you should run.

Mark Rippetoe:
That's yeah. That well, that'll change a guy's mind, won't it?

Mark Rippetoe:
But practical experience is a very interesting thing. And I think that you people that are running right now because you think that that's the be all and end all of exercise need to rethink. All right. Running gets your heart rate up and it makes you better at running. And that's all it does. But guess what? Three sets of five squats do too. They get your heart rate up.

Mark Rippetoe:
Now, you won't have known that until you actually do them, but this is one of these things where you're just going to have to trust me. All right. Conditioning/s provided by strength training, strength training, strength is not provided by conditioning training. So it's kind of one of these things where you you know, there's a little bitty little tiny bit of analysis here that you're going to have to go through.

Mark Rippetoe:
So we got this post and I'm going to read some of it because I thought it was interesting. I thought it was thoughtful. In fact I mentioned on the thread that I thought that we would be doing a podcast about this, because this comes up all the time. It really does. And there's so many people out there that that have not even thought about anything except running for exercise.

Mark Rippetoe:
Still here in 2020, exercise is equated with minutes performing a repetitive activity. If it's not running, it's it's elliptical or rowing or stationary bike or something to this effect. It's a repetitive activity performed for X number of minutes.

Mark Rippetoe:
And, you know, that kind of exercise prescription is very easy to write down yet 20 minutes of exercise a day, three days a week, and you'll be fit as a fiddle and it's you know, this pablum is what it is. It's absolutely pablum.

Mark Rippetoe:
And it's it's time for you to to think past that. Those of you that are watching this podcast that don't actually train with us, need to think about a few things here. And we're going to go through this.

Mark Rippetoe:
"I started running my freshman year of high school as a result of being part of my high school's soccer team. I continued running up until I started college, at which point I continued running sporadically. Towards the end of my senior year of college, I did a very long run, about 20 miles with little training as part of a fundraiser."

Mark Rippetoe:
"This turned out to be a very dumb thing to do because since then, since then, I've not been able to run more than three miles without significant pain in my ankles and knees. I've tried everything from reducing the rate of increase of the mileage to changing shoes to switching to a treadmill, and nothing seemed to work."

Mark Rippetoe:
That's because you fucked something up with the 20 mile run. You'll have to admit that a set of five deadlifts has a lot less potential to fuck things up than a 20 mile run. Think with me now. OK.

Mark Rippetoe:
"A week or so ago, I stumbled on this article that you wrote, which led to reading a few other articles on Starting Strength.com. It wasn't long before I found your article making the case against running, which was quite eye opening, to say the least."

Mark Rippetoe:
Because you'd never heard it before, had you? You'd never heard the argument that a training program that provides multiple benefits is more efficient and effective and better for you than a training program that provides only one benefit.

Mark Rippetoe:
"So over the past couple of weeks, I've started to look at things in new light. I have become aware of the fact that the soreness that I've been experiencing from sleeping on my shoulder wrong a few months ago, as well as other aches and pains I have from time to time, is probably due to my lack of strength."

Mark Rippetoe:
Well, now we're getting somewhere, aren't we?

Mark Rippetoe:
"All that to say at this point, I'm 95 percent convinced. And the only reason that percentage isn't it 100 is because I still have some unanswered questions and they are as follows."

Mark Rippetoe:
So I thought we just go through these and discuss them because they're not bad. They're just not bad.

Mark Rippetoe:
"As a mechanical engineer who has done a lot of running and studied the way the foot is constructed, I can say with confidence that the human foot is an exquisite mechanical system that appears to be designed for the purpose of making it possible for people to run efficiently. Further, while, as you pointed out, lifting heavy things is one of the most natural things a person can do, isn't it also true that running is an entirely natural thing to do? After all, a runner requires even less equipment than the weightlifter. Athletes in ancient times even did it in the nude without any equipment at all."

Mark Rippetoe:
"How is it that you how is it that one completely natural activity, strength training with barbell exercises is extremely good for you, while another completely natural activity running can actually be detrimental to your health with these differences becoming more stark is the activity becomes more extreme?"

Mark Rippetoe:
Well, this is kind of almost a stupid question. Now a 20 mile run is not what your feet and legs have evolved to do is it? The bipedal posture, the evolution of the bipedal postures, as far as I remember, is thought to have occurred about three million years ago. And along with the changes in foot or physiology, came changes in pelvic and femoral anatomy that allowed bipedal locomotion.

Mark Rippetoe:
If you'll look, for example, at a gorilla's pelvis and legs, there is no angle from the acetabulum down to the knee. It's a fairly straight drop because the gorilla, while he can bipedality locomotor for, you know, a few steps, is really a quadruped. He's a knuckle walker and he supports his upper body weight with his hands while he's moving.

Mark Rippetoe:
When we developed a bipedal posture, we did more than become erect. We developed a lordotic curve in the lumbar spine, a kyphotic curve in the thoracic spine, and a lordotic curve in the cervical spine. Pelvis changed dimensions - became taller - and the angle between the acetabulum, the lateral aspect of the pelvis, that was the that's the where the socket for the hip joint goes - developed an angle from the greater trochanter on the femur down to the knee. And it angles in.

Mark Rippetoe:
Now if you look at a person standing in front of you, you will not see this, but you have to understand how the how skeletal anatomy works. You've got an angle through the thigh. The thigh - the femur in the thigh is not vertical. It is at a at a marked angle. So that it moves from wider, laterally to narrower, narrower medially as it comes down to the knee.

Mark Rippetoe:
And this enables the weight to be distributed evenly during a bipedal, during bipedal locomotion. As one foot goes in front of the other, the body's mass is distributed and supported evenly, not side to side, but evenly and a straight line as you move forward.

Mark Rippetoe:
And this is a big development. Along with that comes the development of the of the double arch of the foot. You actually got two arches in your foot. You've got a longitudinal arch and a transverse arch. And this allows for shock absorption and efficient transmission of the force as the foot goes from posterior to anterior and you roll off of the big toe. These things are important developments. And they're thought to have taken place about three million years ago.

Mark Rippetoe:
Now, what did we do with a bipedal gait? Did we run 20 miles without stopping? No, we didn't. All right, the most fanciful explanation of life two and a half million years ago does not include a 20 mile run. The the most fanciful explanation of life 50000 years ago did not include a 20 mile run. All right.

Mark Rippetoe:
Look at it this way, if a soldier is caught behind enemy lines and he's got to run right now - keep in mind that the military still is in love with running as the primary method of getting people "in shape." Right. "In shape" When you're behind enemy lines, do you run 20 miles? In a combat situation, does anything ever occur except a series of sprints? Not usually, no.

Mark Rippetoe:
All right, and if you are chasing an antelope across the African savannah, all right. It's two million years ago, and you're chasing an antelope to tire the antelope out so you can beat it to death with rocks and rip its guts out and, you know, drink the blood and perform rituals with the heart and all of this other shit. You you don't pace the animal at a run for 20 miles, you let the animal run and then you follow along behind him and you, he's laid down, he's tired, you get him up and you make him run some more.

Mark Rippetoe:
This does not involve a 20 mile run. It may not involve any running at all. It may involve just constant walking. And the human foot and the human pelvis and the human leg runs and walks with pretty sufficient efficiency to to choose between either one is an energy management strategy, isn't it?

Mark Rippetoe:
If you've got enough food inside you to where you can push the animal harder, you might run. If you're actually hungry and depending on the kill to feed yourself, you're going to conserve your own energy and you're not going to run. You're going to walk. And finally, you tire the animal out, you kill it and everybody has dinner. Right.

Mark Rippetoe:
And this is really what it looked like. It never looked like a 20 mile run that was developed by idiots in modern times, idiots in modern times. We don't really know if the first marathon guy actually did that. That's lost in the mists of time, twenty six point two miles, the distance between whatever the fuck it was, Marathon and Thermopylae and Athens.

[off-camera]:
Even in the story, the dude dies at the end.

Mark Rippetoe:
The dude dies at the end of the goddamn deal because because, of course, he died!

[off-camera]:
Because even because even then they knew how dumb that was.

Mark Rippetoe:
Even then it was stupid.

[off-camera]:
But he had to do it.

Mark Rippetoe:
It was suicide. It's not good for you. Don't do that!

Mark Rippetoe:
For some bizarre reason, a marathon is still to this day held up as the pinnacle of athletic achievement. Right? In the media, you know. The Iron Man, my God, there's no better athlete in the world than the Iron Man triathlete. Right?

[off-camera]:
And every every office worker who starts working out their goal is to run a half.

Mark Rippetoe:
To run a half marathon, thirteen point one.

[off-camera]:
And then they do the half and they're like, yep, mission accomplished.

Mark Rippetoe:
Mission accomplished. I'm going to go back to sitting on my ass with snowballs for lunch. Right.

Mark Rippetoe:
So I don't know where this came from. It did not come from a careful examination of human hip, leg and foot morphology did not come from any evidence that we find in prehistory as to subsistence hunting. And I don't know where this idea came from, that running is the most natural thing that you can do.

Mark Rippetoe:
Running is a perfectly natural thing that you can do and - listen very carefully now. OK, listen very carefully. I have never said that you should not run. I have merely suggested that for a novice running is a competitive adaptation with strength training, and that strength training is more important.

Mark Rippetoe:
And for everybody, strength training is more important than running if you're concerned about health and physical activity and longevity and every other goddamn thing else that is a reasonable metric for your physical existence. OK.

Mark Rippetoe:
I haven't said not to run. I've just said that running should not be performed during the novice progression and that for other people it must not take precedence over strength training unless you just like to run.

Mark Rippetoe:
Now look, if you just like to run and you don't like to squat, well, don't squat and run. I don't care. I don't care what you do. All right. I really don't. I but but my advice is that you are going to have a lot more fun with your day, if you will.. If you'll train for strength most of the time and occasionally run.

Mark Rippetoe:
But I'm not saying don't do it because I do it myself, as I've already explained. I just don't do it is the bulk of my my my stuff that I do. And I don't think you should either. I think strength training adaptations are much more valuable to you physically. Right.

Mark Rippetoe:
"Any time I encounter something that caused me to massively change my thinking like this, I'm extremely interested to hear what people who aren't convinced by the argument have to say about it. In light of that, what would you say is the best argument against the Starting Strength model that you're aware of and what is your response? Furthermore, would you be willing to share something that someone critical of Starting Strength has written that you believe represents the best argument against it?"

Mark Rippetoe:
Well, that's kind of an interesting question, because I've never heard a logical argument against it. Best or not, I haven't heard a logical argument against getting stronger. Starting Strength is the most straightforward way that it's in existence for you to get stronger. There's nothing that works any better. Nothing works better than adding five pounds to your squat for three sets of five, three days a week until that doesn't work anymore. And that's the essence of the movement. That's the essence of Starting Strength.

Mark Rippetoe:
Squat below parallel three days a week for three sets of five. Add five pounds to the works at every workout until that quits working. And then we'll find out what we're going to do to continue the adaptation process. But there's no there's no more straightforward, efficient, effective way to get stronger than that. There isn't one.

Mark Rippetoe:
No, there isn't one.

Mark Rippetoe:
So I don't know what would constitute an argument against Starting Strength. I mean, we hear little nit picky bullshit all the time, don't we? And what and what do we do? Logically analyze and respond.

[off-camera]:
It's a it's a weird question because the because if you're basing Starting Strength off of the first principles - gravity, physiology, biology - you would have to argue that your analysis based on those first principles is wrong. Because that's all it is, it's just an application of first principles in the barbell training. Yeah. So you would have to argue that your analysis is wrong and nobody has done that.

Mark Rippetoe:
Nobody has done it. Nobody has told us why squatting down and standing back up, picking up something off the ground, pushing something away from you and pushing something overhead are not the four basic human multi joint movement patterns. All we do is load them incrementally. All we do.

Mark Rippetoe:
You've got a better you got a better approach. Let's hear it. But I hadn't heard it yet. We've been doing this for 15 years and we haven't heard it. And we're waiting. Maybe the haters, the haters of maybe the haters will try.

Mark Rippetoe:
Any refutations come in the form of like comparing this this thing to Starting Strength, this other method. There's no there's never a refutation on the on the principles. No. So nowhere.

[off-camera]:
Nowhere.

Mark Rippetoe:
No, there's not.

Mark Rippetoe:
And it's not like there haven't been opportunities or you know, we've been doing this podcast over a year now. If you've got here's an open invitation to anybody that wants to refute our argument. We'll have you on the show. We'll have you on the podcast. But you better have your fucking shit together. But I'm going to tear you apart if you don't.

Mark Rippetoe:
You know, maybe we'll just throw all of the books away once we get through this this groundbreaking podcast. But I haven't I haven't seen a reasonable argument yet. Uh, contact us if you have one.

Mark Rippetoe:
Ok... "One of the arguments in favor of the healthiness of running that I've heard is the fact that there are many old people, including nonagenarians." That means 90 year old people, 90 years and older people. "Who run and sometimes do so for quite long distances, including marathons. Correct me if I'm wrong, but you're making a different point. Not only can a person of any age improve their health by strength training, but also a person who begins strength training at the age of 10 can continue doing it until they die at 90 without concern for injury that is associated with repetitive movements. Or any of the other downsides to running, you describe. Am I understanding that correctly?"

Mark Rippetoe:
No, no, really, you're not. I'm not saying that strength training is always going to be injury free. That would be a stupid thing to say. Running is not an injury free and strength training is certainly not risk free. Living is not risk free.

Mark Rippetoe:
Now, if 20-0 hasn't taught us anything. It's it's taught us, those of us that have stepped back from this chaos and irrationality and and examined the actual numbers understand that one of the things about being alive is that you can get sick. One of the things about getting sick is that some people who get sick, not many, but some people who get sick, depending on what they're sick with, will die from being sick.

Mark Rippetoe:
It's been this way probably since before the three million years ago when bipedalism arose. All right, life is not without risk, I'm sorry, but it's not even if you're a good little boy and a good little girl and wear your mask everywhere you go, you still might get sick and die. And, you know, in in my estimation, you don't have to be a coward while you're being alive with the possibility of getting sick.

Mark Rippetoe:
We have heretofore, as humans accepted risks as part of our existence, right? We get sick. We get injured. Happens all the time, whether we want it to or not, and that is true of running and it is true of strength training, right?

Mark Rippetoe:
The argument cannot be which of the two is safer because any endeavor pursued with sufficient intensity by committed, dedicated people runs the risk of causing an injury. All right, and committed and dedicated people are they're not concerned about that, they're concerned about getting something done, not about the inevitable thing that's going to happen - getting sick, getting injured and dying happens to all of us. It's one of them deals, right?

Mark Rippetoe:
The analysis must be which of the two activities produces the greater amount of benefit for the time spent doing it and hands down strength training beats running every single time in every analysis.

Mark Rippetoe:
One of the most fascinating things is that people are somehow under the impression that if you start squatting, deadlifting, pressing, bench pressing, doing the Olympic lifts, that you somehow suddenly lose the ability to put one foot in front of the other and run. I don't understand this.

Mark Rippetoe:
I remember a Sunday afternoon a long time ago. I was probably 27. Went to the gym, I believe it was a Sunday afternoon. I was hungover, must have been a Sunday afternoon. I was hung over as a pile of dead cockroaches and went to the gym, squatted three sets of ten at 405. Which for me was pretty good, and then I went out and ran six miles that same day.

Mark Rippetoe:
Can't do that now. I'm 64 now. Got a lot of accumulated injuries that most of which didn't happen in the gym, in fact, because I, you know, had a pretty deep drink from the fountain of life, as they say. And I've done a bunch of fun stuff that was also, at the same time, stupid. All right. So I've been beat up pretty bad, but four or five, four, three sets of ten and then run six miles? Look, take your concerns about strength training making it impossible to run and stick that up your ass, OK, because that's where at where it belongs. You don't know what the hell you're talking about.

Mark Rippetoe:
Those of you people that say that if we start strength training people in the military, well what if they need to run? They havent't been running? Do you honestly think that a 23 year old kid who takes his squat from nothing to four or five loses the ability to run? What is wrong with you?

Mark Rippetoe:
Are you that far removed from physical existence that you don't understand that there's nothing about a heavy squat that means you can't run five miles? This is the most puzzling aspect of this objection to to especially straight training as the basis for PT in the military. The I can't I can't really wrap my head around the level of denial that it takes. To say something stupid, like, well, they haven't been running, so they can't run.

Mark Rippetoe:
How do you get that detached? The thing is, is these people haven't squatted 405 and they don't understand. They don't understand when you squat 405, probably you're running faster than you were before you were that strong.

Mark Rippetoe:
And... In fact, we've got some comments here that were posted on this in response to this question, because I immediately jumped in and said, you know, that's a pretty good question so we're going to talk about it on the podcast. But that didn't keep people from posting their responses.

[off-camera]:
And Rip, fundamentally, people start to start to ask these kind of questions and they start to form opinions early on before they have any appreciable experience in any, in either domain. So so what I'm talking about is guys who are strength training and barely squatting 275 and have already formed strong opinions on what's going on with their with their strength training, you know, or not even or, you know, just runners who don't have... Like it's different going from 275 to 350 to 405 is a whole different thing.

[off-camera]:
You know, most guys will squat 315 with a little bit of...

Mark Rippetoe:
Most guys can squat 315 in six months without even really applying themselves to it.

[off-camera]:
And how many are going to get to 405? And how many you're going to get to five hundred? It drops off very, very steeply and they just don't understand what it takes to get there and they don't understand the actual adaptations that occur when you do that.

Mark Rippetoe:
They don't understand that when you get to or 405 you could still run. They don't understand when you get to 495, you can actually still run. None of them will ever be at 585 and you could still run at five eighty five.

Mark Rippetoe:
Now, if you decide to be a competitive lifter and you want to get your squat up to seven plates at 675, then you're entering an area of specialization that most people never get to know. A guy that's squatting 675 or 765 or even 885. Those guys may not run because of the level of specialization required. They don't need a competing adaptation like running, interfering with their power lifting.

Mark Rippetoe:
Those are not the people we're talking about. We're talking about the guy that wants to be healthy and strong. All right. You can be healthy and strong, squatting 495 for five, and still run. Yeah, you can. Yeah, you can. If you'll just do it. Because a lot of people have done it, including me.

Mark Rippetoe:
Uh, let's see here...

Mark Rippetoe:
These are these are some thoughtful responses: "Relapsed runner here. One point that gets missed in the either or debate over lifting and running is that the interference is asymmetrical. Running lots of miles interferes with strength training more than lifting weights interferes with running."

Mark Rippetoe:
Exactly our point, exactly our point.

Mark Rippetoe:
"I suspect that barbell lifts actually improve running performance for most recreational runners. My anecdotal experience as follows: at the age of 32, I ran a 3:23 marathon, which is a pretty damn good marathon, you know, with very skinny, with no lifting on classic high mileage marathon training. After that race, I bought Starting Strength, stopped running. Did the novice linear progression, gained 50 pounds and continued to lift and not run until I was 37. That's five years later."

Mark Rippetoe:
"During this time, I use the advanced novice and intermediate programs in Practical Programming. I realized that I missed running and started again but kept lifting. At age 40, I ran a marathon in 3:09 at a body weight that was 30 pounds more than when I was 32 years old eight years prior. All the time I continued to squat, deadlift, and press one to three times a week depending on training load.

Mark Rippetoe:
Since then, I've completed multiple hundred mile mountain ultramarathons. In those events, strength is even more important than the shorter events because one of the biggest reasons for not finishing his leg musculoskeletal fatigue."

Mark Rippetoe:
"Obviously, there are trade offs. My lifts went down when I added running back in, but most of my novice gains remain. I am a faster runner at 43 and lifting than I was just running at 32. And I am way stronger. For most runners, there's no reason to not also train with weights, the low hanging novice gains are there for the taking. And if that is all a runner ever does those novice gains radically improve quality of life."

Mark Rippetoe:
Now, most of the other responses are just exactly like this. We've talked to people over the years that of every one of them have told us exactly... I've never talked to somebody that that said that getting their squat from nothing to two and a quarter did anything but help their running. Never talked to anybody like that. All right.

Mark Rippetoe:
Now, if you are running a two oh nine marathon. You're a little East African guy running a 2:09 marathon I I'm not interested in dealing with you. That is such a specialized activity that... You know how to train for that. And and that's fine. Right. But that's that's not the kind of people we're dealing with. I'm not dealing with... And I've already told you that 800 pound squatters don't need to run at all. I'm dealing with the vast majority of the human race that's somewhere in the middle.

Mark Rippetoe:
Running... You can run, OK? You can run whether you run or not. You'll always be able to run. You need to train for strength. If you want to run somec run some. But don't make running the emphasis because it doesn't need to be the emphasis. And if you make it the emphasis, you will bypass the strength benefits.

Mark Rippetoe:
"Hi, my name is Frank and I was a runner, cyclist and swimmer. I have now been clean for nine months, but I do like to sprint in the pool from time to time. I had chronically high blood pressure, 150 over 90 on a good day as a runner."

Mark Rippetoe:
As a runner. 150 over 90. As a runner. You guys... Is my emphasis sufficient?

Mark Rippetoe:
As a registered nurse...

Mark Rippetoe:
Now... "My neck hurt all the time. I'm 6'2", running 20-30 miles a week. I weighed 173. 45 pounds later and still growing, I still have to take 320 mg of valsartan daily, but my blood pressure has been checked weekly for the last three months in a row at 120 over 80, my best ever on the same medication."

Mark Rippetoe:
When he was running only that produced 150 over 90. OK, this guy's got familial high blood pressure, but it went down with the addition of Starting Strength.

Mark Rippetoe:
"My anecdotal personal opinion is that heavy cardio creates a lot of systemic inflammation in some people."

Mark Rippetoe:
I'd say that's a reasonable thing to to conclude. All that repetitive motion just beats the piss out of a whole bunch of structures and it damages a whole bunch of structures and damage is repaired through the inflammatory cascade. That is just the way the body fixes things and and big inflammatory load like that is something that puts a lot of stress on the cortisone secretion system. And the adrenal cortex, hormones get overworked and this is just not good to be bathed in high levels of cortisone all the time. It's not good for you. It's catabolic. That's what cortisone is. It's a catabolic hormone. It tears tissue down so that it can be replaced with good tissue. That's the problem with chronic inflammation.

Mark Rippetoe:
"Couple this with the idea that my version of strength training for legs was Bulgarian split squats, as many reps as possible with 20 pound kettlebells, and that the rest of my lifting was inspired by a mostly fake YouTube personality whose brand ends in X."

Mark Rippetoe:
Oh, that's the P90 thing, right?

[off-camera]:
Oh, no, Athelean X, he got he got busted using fake weights.

Mark Rippetoe:
Oh, he did. That's amusing.

[off-camera]:
Which is the highest crime on in Internet video.

Mark Rippetoe:
Oh, did you see Andrew Cuomo?

[off-camera]:
That was Chris Cuomo, the brother. No, no it was the news guy.

Mark Rippetoe:
Oh, you think it was the Chris? Chris the broadcaster, with a hundred pound dumbbell over his head while he's typing. What a piece of shit. What a what a piece of shit that guy is. God Almighty. A hundred pound dumbbell and typing in the other. No, no, that doesn't happen. I'm sorry. All right.

Mark Rippetoe:
So... "I stayed chronically sore, injured and for some strange reason, my bench press was always high."

Mark Rippetoe:
I wonder if he means partial or heavy.

Mark Rippetoe:
"My doctor said there's a good chance I had a small TIA at the age of 35 and encouraged me to keep up with my cardio and stay away from heavy weights. Instead, I gained forty five pounds of mostly muscle and quit running. My doctor not happy. My blood pressure quite good."

Mark Rippetoe:
As your doctor, I advise running. It's just a little sentence they're taught in medical school.

Mark Rippetoe:
"P.S. Just out of curiosity, I want to see what my 100 meter sprint was after gaining 45 pounds. I was never a speed demon, but I went from one minute thirty five as my previous best to one twenty three. No diving platform, just pushing off the wall."

Mark Rippetoe:
This is in the pool, by the way, right.

Mark Rippetoe:
"Went from 135 for 100 meter sprint to 100 to 123. And that's just pushing off the wall with the only the only aquatic training in the past six months being my novice linear progression. For anyone who's ever swum 12 seconds on one hundred meters is a big deal. To do it, 45 pounds heavier is unthinkable to me. I don't see many swimmers come through here because I guess they think they have to swim with loaded barbells on their back. But hopefully this will turn up in a Google search somewhere and lead the next Michael Phelps down the right path."

Mark Rippetoe:
Probably not, because they've all got a coach who's going to tell them otherwise. All right.

Mark Rippetoe:
Here's another one. "Hello. As a former runner and a female, I'll give you my experience. I've been a runner since my mid 20s. Never super fast, but tons of endurance. I'm 58 now. I've run 14 full marathons and many more half marathons. Yet I didn't have the upper body strength to pull myself up out of the water into a boat."

Mark Rippetoe:
"I started to strength training about six years ago while still trying to run marathons. I quickly realized that it was simply too much for me. So I backed off considerably with my running but did not quit running until just recently. You can run and strength training, but there is a balance."

Mark Rippetoe:
"As a woman, I did have the 'going to get bulky' fears that most women have, but as I started to see the numbers of my lifts going up, I quit worrying about that."

Mark Rippetoe:
"Anyway, currently I am about three to five pounds heavier than my running weight. I'm in the same clothing size that I was before. My body's changed, no doubt, but I love the changes and I'm even more amazed by what my body can do. I just recently deadlifted 210. I bench press 95 and I can back squat 145. Not shocking numbers, but for this 58 year old, 5'2" hundred and thirty pound woman, I'm pretty proud."

Mark Rippetoe:
"Oh, and as for that upper body issue I mentioned. I can now do multiple unassisted pull and chin ups. As I said, I quit running these past six months. I'm now lifting weights three to four days a week doing some cycling and yoga."

Mark Rippetoe:
Because you have to do yoga if you're a girl. It's just it's part of the girl club thing for some reason.

Mark Rippetoe:
So that's a that's another good story. That's that's typical of the things we hear people being able to do when they stop beating the piss out of themselves with low intensity, long, slow distance and start doing higher intensity strength training type stuff. It's just a more useful adaptation. More importantly, it doesn't interfere with your ability to do endurance based stuff, too. Right.

Mark Rippetoe:
If there's nothing else you get out of this podcast today, I want you to understand that if you want to run, run. Right. But don't make running the keystone of your training. Running is an assistance exercise. That's the best way to think of it. It's an assistance exercise, not the primary thing that you do.

Mark Rippetoe:
"As a runner and a doctor..."

[off-camera]:
Oh, shit. Here we go.

Mark Rippetoe:
"Two strikes against me for Rip." He put that in. That's good. That's an amazing amount of self-awareness.

Mark Rippetoe:
"I'll speak out in defense of running for mediocre lifters and lifting for mediocre runners. First, the heart. The adaptations of the heart to running and weightlifting are essentially opposite. And the nature of these adaptations are pretty intuitive. Runner's heart has to pump more blood for a longer time. In response, the left ventricle remodels to a larger cavity with maybe a little increase in muscle thickness. The lifter's heart really doesn't have to adapt as much due to less time under stress. Think about your work/rest ratio, but adapts to a much higher pressure load in response to the pressure, not so much the volume load. The left ventricular muscle gets thicker and maybe the cavity grows a little. Rowers, I figure, are somewhere in the middle of strength-endurance. I've looked everywhere to try and find articles describing the difference in cardiac adaptations of rowers versus runners, but to no avail."

Mark Rippetoe:
"Which is better from a cardiac standpoint between runners and lifters? If I read aright, probably the running, but both are a damn sight better than the nothing that most people do."

Mark Rippetoe:
All right, I don't know how you can say that the left ventricular adaptations that come with weightlifting and strength training are not as beneficial as the left ventricular adaptations that happen with with running. You get a bigger ejection fraction, bigger ejection volume when you run. How is that relevant? Why do we care?

Mark Rippetoe:
As I've previously demonstrated, I was strong enough to do 405 for ten and run six miles the same day. I know... all the guys we used to train with did the same thing, we all did all of it. So here's a situation in which being a doctor is not terribly helpful because you lack an appreciation of the actual phenomenology. What actually happens is you get real strong until you get real, real, real, God awful world class powerlifter strong, you can still run. Right, the that the adaptations are not exclusive in that way. All right.

Mark Rippetoe:
And here he says, "Now, musculoskeletal, in contrast to conventional wisdom, there is no link between osteoarthritis and running."

Mark Rippetoe:
OK, I'll give him that. Maybe there's not. I don't think that's true, but let's assume it is, all right.

Mark Rippetoe:
"From there. It's all a bit of a leap of faith, but I think it's a reasonable argument that running itself isn't injurious."

Mark Rippetoe:
It's been lots and lots and lots of people's experience that it is. Running itself is injurious, and he's about to make a better point now...

Mark Rippetoe:
"Runners get hurt because running badly is injurious or running on bad joints is injurious. The problem is that endurance adaptations are quick enough that your heart and lungs can write mileage or speed checks that your legs can't cash."

Mark Rippetoe:
Now, here is an excellent point. And we haven't made this yet in this discussion, and endurance adaptation is a short term adaptation.

Mark Rippetoe:
Now, you know this because there is this phenomenon called two-a-days, when kids show up two weeks before school starts to play football for two weeks every day and get in shape. OK. And it has worked for decades and decades.

Mark Rippetoe:
You take a kid who's completely out of shape from sitting on his dead ass all summer long to in shape in two weeks, because a conditioning adaptation is a rapid onset adaptation.

Mark Rippetoe:
As he mentions here, you can get in conditioning shape very, very quickly. If that is true and it is true, then why do we need to do it all the time?

Mark Rippetoe:
We do this with people in the military quite frequently. They've got a test, they've got some mindless fucking two mile run they've got to do twice a year to maintain their military privileges at the EX, right. So they they take the test, they run the two miles and then they pass the numbers and they, you know, go into the EX and eat on the public dole cheap, OK.

Mark Rippetoe:
But you don't have to run all year to pass the test, what you need to do is run three times before the test, take the test and stop running. And go back to your training, we do this all the time, three weeks before, two weeks before the test, we'll have him run two miles. Then five more days, five days later, we'll run five, having run another two miles, three days later, we'll run two miles, and then you go take the test and you murdered the test and then you're off of your obligation for another six months and and then everything's fine.

Mark Rippetoe:
And you don't ruin your strength training because the running adaptation accumulates very quickly. You can get to a run with just a little bit of time. And since that's the case and since in contrast, strength training is a chronic adaptation, a very long term adaptation, you can make your deadlift stronger for 10 years.

Mark Rippetoe:
Since you know that, assign the appropriate amount of training time to each of these activities. You don't have to run a whole bunch to be in shaped run. It comes on quickly. Ok. So I'm glad he brought that up.

Mark Rippetoe:
"When you fail to lift it's just over, you can't lift it, you put it down. More than likely the only injury would be to your pride. If you try and run a distance, you can't run your form will suffer, but you can keep going."

Mark Rippetoe:
So his contention is... is running badly produces an injury, not running. And my response to that would be how many people don't get tired at the end of a run and run badly as a result of that.

Mark Rippetoe:
You know who doesn't get tired at the end of a run and therefore doesn't run badly? Someone who is strong enough to not be fatigued because they've been strength training.

Mark Rippetoe:
Devastating, aren't I? Do you think that was devastating, Nick? The crushing, crushing, a crushing blow to this doctor's logic.

Mark Rippetoe:
"Ok, I'll be honest here, the only musculoskeletal benefit to running is that it allows you to keep running. It doesn't really have the carryover of lifting to other activities."

Mark Rippetoe:
And after all, he is a doctor.

Mark Rippetoe:
"If you'd rather bike or StairMaster a couple of times a week for 20 minutes, that's fine. I think you should because I think it's good for you and you're never going to be Kirk Karwaski. I run because I like to run and I lift because I'm never going to be Meb Keflezighi."

Mark Rippetoe:
Obviously a marathon guy from Kenya. Right.

Mark Rippetoe:
"I apologize if this is disjointed."

Mark Rippetoe:
No, no, no, no. This is a this is a good post. I appreciate you doing it. It allows us the opportunity to make some valuable points.

Mark Rippetoe:
Once again, here's the fundamental point of this thing, if you've got two activities, you can engage in running and strength training, which one pays the bills? Strength training pays the bills.

Mark Rippetoe:
Strength Training makes you stronger and a better runner. Running only makes you a marginally better runner. But you will be better if you strength train in addition to your running than if you than if you only run.

Mark Rippetoe:
Now, I understand that those of you runners and you recreational cyclists that just get out on the road and and ride 50 miles on the weekend and you know, you guys are not really thinking about this like athletes, OK? An athlete trains for his sport. He does whatever is necessary to prepare physiologically to be better at what he does.

Mark Rippetoe:
Strength training prepares you to be better physiologically for everything you do, everything you do. Running prepares you to be better physiologically for one thing and one thing only, and that's running.

Mark Rippetoe:
Now, this is terribly critical that you understand this. If you think that running is necessary for the cardiovascular benefits of exercise, you have never done five sets of five at 405. You don't know because you haven't had the experience. You don't understand that that is cardio, OK, because you've never been out of the bar and you don't know.

Mark Rippetoe:
You don't understand even as a registered nurse this may elude you. Right. Even as a doctor, you may not understand this if you've never yourself taken 405 out of the rack for the fifth set of five and finished the fifth rep of that set and then racked it and checked your heart rate. You don't understand.

Mark Rippetoe:
Try it sometime. Just go through the process of the novice linear progression and get strong and understand what the hell is happening to you while you're doing this, because it's more than you think it is. OK.

Mark Rippetoe:
Running has been held up as the be all and end all the sine qua non. Am I pronouncing that correctly?

Mark Rippetoe:
Latin. I think you get to pronounce Latin any way you want to. They're all dead, right? The sine qua non.

Mark Rippetoe:
Without which none of exercise, and it's not. If there is a sine qua non of exercise its strength training, and the sooner you get this through your thick fucking skulls, the better off you're going to be, OK?

Mark Rippetoe:
Hey, guys, catch up, man. Strength training is where it's at. Running is so 1980s. Running is 80s. It's not it's not 20s. Like we're in right now.

Mark Rippetoe:
And, you know, here's another here's another thing to keep in mind, there's not really any better place to dump a bunch of stress than a barbell. It's saved lots of our lives. Over the years, people who've been under psychological stress have been put in shitty situations, have managed that psychological stress with the physical release provided by a heavy set of five squats.

Mark Rippetoe:
The... And I wrote an article recently about this. The stress that you experience from a psychological stress is experienced physically. It keeps you up at night. It jacks up your cortisol secretion, it does all kinds of horrible things that increase inflammation. And strength training is a wonderful place to put that psychological tension. It's saved a lot of our lives.

Mark Rippetoe:
And this has probably been the most stressful year that everybody listening to this podcast has experienced, barring some unforeseen personal stuff that's happened bad to you, that didn't have anything to do with the year 2020 in general. This has been a very, very stressful six or seven month period for most of the population of the planet.

Mark Rippetoe:
Barbells are a real good place to throw all of that stress, and they'll help if you'll let them. Running doesn't work that way. Running helps a little bit, but a PR set of five makes you forget all of that shit for just a little while, and it's a real good thing for you to do for yourself.

Mark Rippetoe:
Did I leave anything out, gentlemen?

Mark Rippetoe:
Well, then let's get the hell out of here and let these people go eat lunch. Shall we?

Mark Rippetoe:
Thank you for joining us today on Starting Strength Radio. Next time!

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