In this episode of the Movement Logic Podcast, Laurel shares six universal takeaways from training for and running her first marathon—and how they apply to any long term, challenging, exercise-related goal. Whether your goal is to build strength, increase stamina, or just feel more capable in your daily life, this episode explores fundamental training principles, helpful mindset coaching, and empowering tips to help you reach a long-term, physically demanding goal.

Rather than focusing on the details of marathon training, Laurel distills what she learned about goal-setting, accountability, program design, recovery, and the fatigue that can sometimes hide progress. She also calls out the overwhelming and often contradictory fitness advice targeted at women, especially during perimenopause and menopause, and urges a more individualized and practical approach to training.

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00:58 Why I trained for a marathon and what I learned
04:17 Takeaway #1: Have a realistic, measurable goal
13:34 Takeaway #2: Programming is a hypothesis
21:05 Takeaway #3: Accountability helps you follow through
27:50 Takeaway #4: Fatigue can mask your progress
35:45 Takeaway #5: Recovery reveals your fitness
42:00 Takeaway #6: Strength supports everything

RESOURCES

Episode 9: What Are the Best Exercises for Strength?

Episode 85: Inbetweenie - Boosting Recovery: What Really Works

Episode 70: Inbetweenie - Do you need a deload week?

Episode 90: Capacities for Longevity Part 1: Strength

Episode 94: Capacities for Longevity Part 2: Power

Episode 98: Capacities for Longevity Part 3: Cardio

In this episode of the Movement Logic Podcast, Sarah explores the commonly held belief that any amount of exercise is better than none. Using recent research, she discusses the benefits of minimal exercise on cardiovascular health and longevity but also highlights the limitations of this advice. She emphasizes the need for strength training and power exercises to meet the comprehensive physical needs of the body, especially as we age. Additionally, she discusses the socioeconomic barriers to regular exercise and suggests systemic changes to make meaningful physical activity more accessible to everyone.

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00:03 The Common Exercise Advice: Just Do Something

02:01 Scientific Evidence Supporting Minimal Exercise

06:58 Limitations of Minimal Exercise

10:01 Strength Training and Its Importance

16:35 Challenges and Practical Solutions for Exercise

22:12 Conclusion and Final Thoughts

References:

Dose-response associations between accelerometry measured physical activity and sedentary time and all cause mortality: systematic review and harmonised meta-analysis

Physical Activity, All-Cause and Cardiovascular Mortality, and Cardiovascular Disease

Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality

Resistance Training and Mortality Risk: A Systematic Review and Meta-Analysis

Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis

In this 'Inbetweenie' episode of the Movement Logic podcast, Sarah delves into the widespread misinterpretation of a 2014 research study titled 'Ability to Sit and Rise from the Floor as a Predictor of All-Cause Mortality.' Popularly known as the Sitting Rising Test (SRT), the study has been sensationalized in the media and on social platforms, claiming that the ability (or inability) to get up from the floor without assistance can predict mortality. Sarah critiques the study's methodology, the pitfalls of its media representation, and the critical difference between correlation and causation. She also emphasizes the importance of proper interpretation to avoid fear-mongering and encourages training in strength and balance for overall health benefits.

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01:08 Overview of the Misinterpreted Study

03:35 Details of the Sitting Rising Test (SRT)

04:21 Methodology and Findings of the Study

14:33 Critique of the Study's Methodology

23:43 Misinterpretations and Media Hype

29:17 Conclusion and Final Thoughts

References:

Episode 15: 3! Easy! Rules! About! Research!

Ability to sit and rise from the floor as a predictor of all-cause mortality(abstract)

Conor O’Shea podcast: Taking Control of Your Pain Through Movement

SRT Test on YouTube

Discover Magazine: Simple Sitting Test Predicts How Long You'll Live