Improving running economy through nutrition and lifestyle – information sheet

Thanks to everyone who attended and took the time to listen to Barry Murray and the ChampionsEverywhere team at yesterday’s talk in Great Outdoors. We have put together the most relevant links and a few of the more ‘information-hefty’ slides for you below for your reference.

Learn more about the full workshop experience here

Sample training week

Example of a balanced ‘running economy’ focused training week based on Phil Maffetone’s book ‘1:59’:

Day Training*
Mon 30-45 min
Tue 60-90 min
Wed 60 min (potentially as a fartlek)
Thu 45 min/60 min (pm)
Fri 60 min (bit faster for better runners)
Sat Off
Sun 2+ hours

Note this type of week is not suited for everyone but an example based on a runner who can comfortably run 6 days per week and over 2 hours – all running would be done at the the max aerobic function heart rate (roughly 140 for most runners) with some runs straying up to 160 and no anaerobic running. It takes 6 months to see good results from this type of training.


First things first

The hierarchy of needs within your body that you need to address – so if you eat well but don’t look after things further up the list you may still not get the results you want.

  • Gravity -> touch the Earth!
  • Sunlight -> get natural light, avoid unnatural light
  • Sleep -> get the sleep you need, take naps
  • Water -> make sure to hydrate properly and drink clean water
  • Food -> eat natural food
  • Safety and shelter -> don’t live in a constant state of threat from the environment and others
  • Sex (reproduction) -> we’ll leave it up to you to figure that out!
  • Social and psychological -> enjoy social time with friends, reduce stress and make sure to have some ‘playtime’
  • Spiritual -> The search for meaning, connection with others and nature, purpose in life, self-actualisation and other higher needs


Further reading – books

This list is by no means comprehensive but includes books that will give a wide picture of the latest in nutrition, exercise and lifestyle.

Anti-fragile – things that gain from disorder by Nassim Nicholas Taleb

Athletics how to become a champion by Percy Wells Cerutty

Be fit or be damned by Percy Well Cerutty

Big Book of Health and Fitness: A Practical Guide to Diet, Exercise, Healthy Aging, Illness Prevention, and Sexual Well-Being by Dr Phil Maffetone

Born to Run  by Christopher McDougall

Earthing – the most important health discovery ever? by Clinton Ober (free online audio book)

Lights out– Sleep, Sugar and Survival by TS Wiley

Healthy Intelligent Training – The Proven Principles of Arthur Lydiard – Keith Livingstone

   (Email us if interested in buying an author signed copy for €15)

Instinctive Fitness – a Re-evolutionary approach to diet and exercise by Oliver Selway

Proprioception – Making sense of barefoot running by Lee Saxby (free ebook download)

Return to life through Contrology by Joseph Pilates

Running with Lydiard by Arthur L. Lydiard

  (Email us if interested in old Lydiard books as we keep some out of print titles in stock)

Running with the Kenyans – Discovering the secrets of the fastest people on Earth by Adharanand Finn

Secrets of Russian Sports and Fitness Training (Shock method) – Dr Michael Yessis

Running free – a runners journey back to nature by Richard Askwith

The Art and Science of Low Carbohydrate Performance by Jeff Volek

The Body Electric by Robert O. Becker

The Complete guide to Bodyweight training by Kesh Patel

   (read an interview with the author and his guest article on bodyweight training on our site)

The Human Zoo by Desmond Morris

The Paleo Answer by Loren Cordain

The Practice of Natural Movement: Reclaim Power Health and Freedom by Erwan le Corre

The Running Revolution: How to Run Faster, Farther, and Injury-Free For Life by Dr Nicholas Romanov

Waterlogged- the serious problem of overhydration in endurance sports by Timothy Noakes

Why we get sick – the new science of Darwinian Medicine by Randolph E. Nesse and George Williams

Why Zebras don’t get ulcers – the acclaimed guide to stress, stress-related diseases and coping by Robert Sapolsky



OptimumNutrition4Sport – Barry Murray’s webpage

Arthur Lydiard – who was he? article

The 180 Formula and the Max Aerobic Function test

Lydiard Foundation:

Ido Portal Movement Culture:

Just Move – Interview with Ido Portal on London Real

Mark Allen and how he used training focused on running economy (Mark Allen is a champion Ironman)

Movnat: Natural Movement fitness

Re-wilding Yourself (Tedx Talk in Tallaght by Wild Fitness owner Tara Woods)

Soviet Shock training video

‘The Workout the World Forgot’ – MovNat highlights!


Product and tool examples

Clip-on metronome (Seiko)

Mobile metronome app

VivoBarefoot technical footwear (use our discount code ‘CUKR3D1753 ‘ for 20% off)


 Special offer (talk attendees only)

Sign-up for our next ‘Running Form’ workshop – simply book below. Make sure you provide contact details so we can get in touch with you. If you cannot make this one, join us on 28th/29th of November.

Sign up for 2-day workshop (27th/28th September)

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Sign up for 1-day workshop (27th September)

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