Hosted by RW Editor-in-Chief David Willey, The Runner’s World Show podcast brings listeners inside the runner’s world. The weekly mix includes stories of ordinary athletes doing extraordinary things, exclusive interviews with notable names in the sport, the latest from the experts on training, gear, injury prevention, and nutrition, and what’s happening behind the scenes at Runner’s World.
Hosted by RW Editor-in-Chief David Willey, The Runner’s World Show podcast brings listeners inside the runner’s world. The weekly mix includes stories of ordinary athletes doing extraordinary things, exclusive interviews with notable names in the sport, the latest from the experts on training, gear, injury prevention, and nutrition, and what’s happening behind the scenes at Runner’s World.
Empowering You to Run a Marathon and Change Your Life
Rank #1: Weight Loss Tips for Marathoners.
In this podcast episode we bring you a special conversation with our nutrition coach, Natalie Mason, about how marathoners can lose weight and still maintain energy to do what they love. And in the quick tip segment I’ll share how you can incorporate lower body strength training into your routine and never skip leg day again! Weight Loss Tips for Marathoners Our Guest on This Episode Natalie Mason is a Managing Dietitian at MetPro -a company that provides concierge nutrition and fitness coaching. She has a Bachelor of Science in Nutrition & Food Science and Masters of Science in Nutrition Sciences. She’s a Registered Dietitian and Board Certified Specialist in Sports Dietetics. In this conversation will you hear why marathon training doesn’t automatically lead to weight loss, the most common mistakes runners make with their diet, how the principle of “contrast” through “up adjusting” and “down adjusting” leads to metabolic proficiency, and the shocking number of runners who do zero strength training. How This Interview Came About In late 2015 I started inexplicably gaining weight despite keeping up my marathon training schedule (I ran 10 marathons and ultras that year) and eating as healthy as I knew how. The weight continued to pile on much to my chagrin. I finally realized that I was dealing with a hormonal imbalance -probably due to a combination of stress and other factors. I began working with a functional medicine doctor who put me on thyroid medicine for one year until my hormones balanced. Thankfully, I was able to go off all medications but the extra weight (about 35 pounds) did not budge. I encourage people to appreciate their bodies and keep pursuing their running goals no matter what they weigh. But as a runner the extra weight does impact your joints, energy levels, and can effect your marathon times. For me it was like carrying around an extra 35 pound weight on all of my runs and in daily life. I started working with Natalie from MetPro in November of 2018 and have lost 26 pounds at the time we recorded this podcast episode. I was initially skeptical at first but MetPro has been an amazing system for helping me reduce fat and keep my energy levels high for doing what I love . . . which is running marathons! And Natalie is a wonderful coach as you will hear in our interview. Also Mentioned in This Episode MetPro -Using Metabolic Profiling, MetPro analyzes your metabolism and provides you with an individualized strategy to obtain your weight or body composition goals. NuNee -designed specifically to relieve that dreaded Runner’s Knee pain. Use code MTA10 for a 10% discount. High Performance Lifting -Strength Training Program for Runners developed by Jason Fitzgerald. Love Beets -ready-to-eat beet products, perfect for beet lovers and beet newbies alike! Use code MTA at checkout for 20% off online orders. Varidesk -converts any desk into a standing desk and is designed with durable, best-in-class materials that fit in any environment or workspace. The post Weight Loss Tips for Marathoners appeared first on Marathon Training Academy.
Rank #2: The Marathon Fueling Episode!.
In this episode we discuss how to fuel effectively for a long run or race. Plus, we answer questions sent in from listeners about carbo loading, considerations for female athletes, and fueling for an ultra. Marathon Fueling We haven’t done a podcast episode focused on fueling for long distance runners in a long time. It can often be challenging to figure out what your fueling strategy is going to be, especially for your first half marathon or marathon. To complicate matters further your fueling tolerance can also change over time. Sometimes you need to go back to the drawing board and reevaluate what you’re doing. Figuring out a fueling strategy can often be quite challenging because there is no one-size fits all formula. The Basics Your body burns through approximately 80-100 calories per mile (or per 1.6 km) while running. The total calories will vary based on your weight, amount of muscle mass, pace/effort level, and environmental conditions. The body stores fuel in the form of glycogen and keeps around 1200-1800 calories readily available in the muscles (and a small amount in the liver). The amount of muscle glycogen will also vary based on your size, muscle mass, and how carefully you’ve trained your body to absorb carbs (like during the refueling period post-workout). During a longer run your body will burn a combination of carbohydrates, fat, and protein. If you run hard you’ll burn mostly carbs while easier effort running taps into your fat reserves. The body can also break down muscle to convert to energy which is definitely not something we want to be sacrificing. That’s referred to as muscle catabolism. Dozens of products to choose from at a specialty running store Pre-run Strategy: If you’ll be running for less than 90 minutes you don’t necessarily need any pre-run fuel. If the run is at an easy pace you may not need any fuel at all (everyone is a bit different). However, if you find your energy levels dipping during a run of 90 minutes or less, a pre-run snack can be beneficial to perform your best. Just make sure that you leave plenty of time for your body to digest the food so that you don’t have stomach issues/GI distress. Running makes digestion challenging for the body because of the constant motion. Blood is shunted away from the gastro-intestinal (GI) system for priority use by the running muscles. This can make adequate digestion (and avoiding nausea and diarrhea) a bit of a trick. Some runners are very susceptible to “dumping syndrome” while running. Basically your body decides that the food in your stomach can’t be adequately digested and sends it on the express route through the intestines (and into a port-a-pot or nearby bathroom if you’re lucky). Running More Than 90 Minutes If you’ll be running for more than 90 minutes make sure that any pre-race meal that you eat is finished at least 3 hours before you start, especially if you have a sensitive stomach. This is the amount of time it takes for the blood sugar and insulin levels to return to their normal state. If you eat closer to a long run or race your body may burn through your glycogen stores more quickly and it can cause a drop in energy levels while you run. If you choose to eat before your race or long run you’ll want to eat something high in carbohydrate with some protein but low in fiber and fat. Make sure this meal is finished approximately 3 hours before your run (especially if you struggle with GI distress). Some people have “iron guts” and can almost eat anything before and during running. Others have such touchy systems that it can be a challenge to figure out a good fueling regimen. Running in a Fasted State Many morning runners do their shorter runs in a “fasted” state. That means they don’t eat (maybe other than coffee) before heading out the door. It’s actually okay to start a long run or race with an empty stomach too. I know that this may seem counterintuitive and a little scary at first. It was a hard concept for me to accept at first too. I was used to eating around 1 ½ to 2 hours before my long runs and marathons to provide the fuel I thought was necessary. I was sure that my oatmeal and a banana was a good thing. However, I couldn’t figure out why I had a constant churning in my stomach during the first few miles and then experience a blood sugar “crash” at about mile 6-7. It was a huge moment for me when I realized that my pre-race meal was to blame. During your night of sleep the body is in fasting mode and it hangs onto its store of glycogen in the muscles. The muscle glycogen is sitting there ready to go no matter if your stomach is empty or not. The only thing that gets emptied during the night is the glycogen store in your liver. The goal of the pre-race meal is simply to top off the liver glycogen store and this can be accomplished right before the race without negatively affecting how your body burns the muscle glycogen. My Experience For many years now I’ve used the approach of not eating before a race or long run (who wants to get up at 3-5 am to eat anyway). It was a little scary at first heading out with an empty stomach. However, the new strategy worked! I would simply start my fueling strategy right before starting my run and then keep up with a steady fueling plan for the duration. No more churning stomach and energy crash! It’s definitely something to experiment with if your current strategy isn’t working well. I’ve stared many marathons without eating breakfast Since I’ve started sharing these new fueling recommendations I’ve heard from many people on this topic. Some said that they were skeptical and hesitant to not eat before a long run. However, once they’ve tried it, the response has been overwhelmingly positive. People are reporting fewer stomach problems and steadier energy. Trouble Shooting GI Distress If you’re having continued stomach issues on your long runs you can try changing to a different sports drink or fueling product. Read labels because certain sweeteners like fructose, maltodextrin, agave, and stevia can cause problems for some. Another strategy to try is to make sure your pre-run meal is finished at least 3 hours before exercise. You may also want to avoid dairy products because many people are lactose intolerant and don’t know it. The deficiency of the enzyme lactase can cause cramping, bloating, gas, and diarrhea. A final cause of GI distress for some people is their caffeine intake so try cutting back on that A.M. dose of caffeine to see if that helps. One thing that’s important to remember with fueling is that the goal is not to replace all the calories you burn. Your body simply cannot digest that many calories while you run. You’ll be in a calorie deficit (especially during long runs) but your body is equipped to deal with that. So, when you’re figuring out a fueling strategy for a long run you don’t want to plan on consuming 1,000 calories if you’re running 10 miles. Men can usually take in a higher range of calories per hour while women should plan on using their body weight as a starting point. For example if you’re a 150 pound woman then try consuming 150 calories per hour while running. What to Eat During Your Run: Your long runs will be the time to try out various fuels and figure out your strategy. There are many different options available. Here are a few of the more popular options: Energy Gels How many will you need? An energy gel usually has a syrupy/gel-like consistency and provides carbohydrates to the body quickly. In the same category as gels would be most chews, GUs, blocks, chomps, sport beans, etc.. Most contain around 100 calories per serving. Gels are frequently provided at a couple of aid stations during marathons. Some people also find that the concentrated sugar in gels makes them sick to their stomach. This is because most gels have approximately a 73% concentration of sugars and the stomach isn’t equipped to deal with that effectively. You’ll notice that most gels recommend that you take it with 2-4 oz of water to reduce the concentration and help your body with absorption. The recommended use of energy gels is using one 5-10 minutes before starting a run if you’re starting out fasted and then one every 25-40 minutes thereafter (depending on your personal calorie needs). The amount of gels (or related products) you’ll need to consume depends on your metabolism, body weight, how much your system can absorb, and fitness level. The brand of energy gels you choose will be based on your personal preference and taste. If you have a sensitive stomach do some label reading to see what kind of sugars are contained in the product. If taking a whole gel at once doesn’t work for you it may be wise to take ½ at a time washed down with water from an aid station. That reduces the amount of sugar that hits your system at one time and gives it more time to absorb. If you’re planning on using the fueling products from an aid station during a race it’s wise to practice with that fuel during your long runs. Sports Drinks Sports drinks are offered at nearly every raceSports Drinks: Another popular method of fueling is using sports drinks. You can buy readymade drinks or powders that you mix on your own. The amount of calories per serving in your drink will depend on how much water you mix the powder with. It’s wise to follow the package directions because the osmolality of the carbohydrate solution is important in how it is assimilated into your body. If you choose to mix the powder thicker than recommended make sure you take it with water. Osmolality is basically the concentration of dissolved particles in your blood plasma. The higher the concentration of your carb source, the higher the osmolality. A product with a high osmolality will take longer to leave your stomach and intestines (during which time it’s not being made available to your muscles). Most races will provide sports drink at nearly every aid station. If you plan on taking advantage of this for your fueling it would be wise to practice with it in advance. If you choose to carry your own sports drink to fuel with make sure that you’ve practiced carrying the amount you’ll need for the race. Some people choose hand held bottles, waist packs, and hydration backpacks. Many larger marathons don’t allow hydration packs so be sure to take that into account when you’re planning your fueling. Combination Products Generation Ucan is our fuel of choiceThere are some products that contain a combination of carbohydrates and protein. Including some protein in your fuel plan helps the body avoid breaking down as much muscle during long distance efforts. A few combination products that come to mind include UCAN Performance Energy with protein, Hammer Perpetuem, UCAN snack bars, and many other energy bars. Energy bars typically have a high percentage of carbs, some protein, and minimal fat. They usually contain around 200 calories and have a more substantial consistency. Many people find that eating bars can disrupt their rhythm, require more space to carry, and may present digestion problems. You’ll also want to follow your bit of a bar with some type of fluid to help wash it down. If you choose to fuel with an energy bar of some kind be sure to take the total number of calories it contains into consideration. If it contains 200 calorie and you only need 150 calories per hour you’ll want to divide the bar and eat it in smaller portions. Eating 1/3 to 1/2 of the bar at a time also allows more time for the body to digest the calories it takes in. “Real” Food Many runners like to steer clear of more highly processed fuels and rely on real food options. Some of these may include: baked sweet potato, baked salted potatoes, rice balls, baby food pouches (applesauce, fruit sauces), nut butters, honey, maple syrup, flat pop/soda, trail mix, cheese, bacon, bananas, peanut butter and jelly sandwiches, dried fruit, candy, pretzels, etc.. A possible disadvantage of real food during running is that it often has a higher amount of fiber and fat and this many cause stomach upset. If you choose to use real food be sure to practice, practice, and practice. You don’t want to get in the middle of a race and have your stomach rebel. During races there are often “unofficial” aid stations set up with everything from beer and pretzels to pickles and candy. Unless you have an iron stomach, have practiced with these foods, or are running at a very easy pace be very careful about trying anything new on race day. Post Run Fueling: Proper fueling doesn’t stop when you’re done running. What you do in the post-run period is also very important. Make sure that you begin the refueling process with some protein and carbs within 30 minutes after your run. This is the optimum window of time that your body refills your muscles glycogen stores and starts repairing muscle. In other words, the time to carb-load is now. You can train your muscles to store extra glycogen by faithfully refueling during this time period. Many experts recommend using a 3-1 carbohydrate to protein ratio for refueling. For women the hormone progesterone can increase muscle breakdown. Women should be getting in at least 25-30 grams of protein with our carbohydrates within 30 minutes post-long run or strength workout. There are many different types of recovery products out there to try or you can reach for “real” food options. Nauseated After a Run? If you feel nauseated during or after running, try to avoid consuming too many simple sugars which can cause “dumping syndrome.” Dumping syndrome is when your body can’t absorb the amount of sugars (or fats) consumed and sends them on through quickly. If you experience regular GI upset after running, try eating bland carbs like mashed potatoes, cream of wheat with maple syrup and ginger or peppermint tea sweetened with honey. Nausea post-run can also be caused by an electrolyte imbalance so adding some electrolytes to your water is essential. You will probably be ready to eat a more substantial meal around an hour after your long run (sometimes you may not feel hungry at first or you may even be slightly nauseated if your electrolyte levels are off). Make sure the substantial meal includes a balance of complex carbs, protein, and fat. Also, focus on maintaining hydration in the hours after running. You don’t need to guzzle water the rest of the day, but make sure that you continue to drink. If it was a hot day or you sweated a lot it can be wise to add electrolytes to your water in the post-run period. Hitting the Wall? If you are having trouble with “bonking or hitting the wall” at some point during your run this is probably the point where your muscle stores of glycogen get used up. You need to focus on taking in more carbohydrate calories during the recovery period (to teach your muscles to carb load) and also practice fueling during the long run. Some people wait too long before beginning their fueling strategy. If you wait until you’re feeling weak or shaky you most likely will have trouble replenishing calories to get on top of your energy needs. Remember, long runs are for practicing and you shouldn’t be doing anything new on race day (except maybe setting a distance or time PR). Thanks for reading/listening to this episode. I hope it helps! Nutrition for Runners Just a heads up that we have a whole course on Nutrition for Runners created by Coach Jennifer Giles (RD) in the Academy that includes information on optimal fueling for runners. Here’s the other lessons inside the course: Power Breakfasts for Runners Eat to Run or Run to Eat? Nutrient Timing and Blood Sugar Regulation Fueling During Runs Hydration for Runners Avoiding Weight Gain Recovery Nutrition for Runners Nutrition and Stress Fractures Smoothie Making 101 This course is included with Academy membership along with our seven out courses, access to the Training Plan Vault, Podcast Vault, and our awesome online community. Join here. Also Mentioned in This Episode The MTA Virtual Half Marathon. Registration now open! Check out this year’s awesome medal and hat. Generation Ucan -the revolutionary new way for runners to fuel. UCAN keeps your blood sugar stable, is gentle on your stomach, and allows your body to burn fat. Use the promo code “MTAFUEL” to save 15% off your order. Or if you’re new to UCAN, save 25% on your first order with code MTA25”. Roar -How to Match Your Food and Fitness to Your Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life by Dr. Stacy Sims Our Upcoming Races –View our itinerary. The post The Marathon Fueling Episode! appeared first on Marathon Training Academy.
Human Race is a podcast from Runner's World. Hosted by Rachel Swaby, Human Race focuses on long-form storytelling. It brings the depth and reporting you’ve come to expect from ambitious features in the magazine—but with the intimate and immersive aspects only audio can provide. Each week, we share a story about runners and the world of running.
Rank #1: Episode 10: The Cut Off Queen.
About half of all runners who enter the Leadville Trail 100 don't finish. What stands between them and a finisher's belt buckle? Sandy Monahan. In this episode of Human Race, we follow Sandy as she dashes runners' dreams by enforcing the event's very strict cut off schedule. As she breaks countless timing chips in two, there are tears, hugs, and only the occasional death threat. And yet, Sandy keeps coming back. And so do the runners. There's something special about Leadville.This episode of Human Race is brought to you by Brooks. Sign up for the Brooks Big Endorsement and become a sponsored athlete at www.BrooksAthlete.com/rw.Episode Credits:Host: Rachel SwabyProducers: Willow Belden, Rachel SwabyEditor: Audrey Quinn, David WeinbergThanks to Amanda Jamrogiewicz, Tom Kleinman, Caolan MacMahon, Jon Perz, and Scott SchaunamanTheme music: Danny CockeHuman Race editor-in-chief: David WilleyAdditional Listening:Producer Willow Belden has a podcast called Out There. Here are two episodes she thinks Human Race listeners will like:Episode 11: Failure in SuccessEpisode 17: High on FailureFollow us on Twitter (@rwaudio) and Facebook (Runner's World Audio).
Rank #2: Episode 7: Barkley Marathons.
In the Barkley Marathons' thirty years, only 14 people have ever completed it. But it’s not for lack of trying. Some 1000 runners have attempted to complete Barkley’s five loop course of agony through Frozen Head State Park in Tennessee. The route is supposed to be 100 miles, but Barkley veterans guess that it’s more like a very hilly 130. With no GPS, no course markers, and not an aid station to speak of, sleep deprived runners are challenged more than just physically. For the vast majority of runners, this race isn’t about finishing. It’s about pushing themselves to their absolute limits.This episode of Human Race is brought to you by Brooks. Sign up for the Brooks Big Endorsement and become a sponsored athlete at www.BrooksAthlete.com/rw.Further reading:The 2016 Barkley Marathons: One Person Finishes! by Brian DalekNotorious by Charlie EngleEpisode Credits:Host: Rachel Swaby Producers: Brian Dalek, Rachel Swaby Editor: Audrey Quinn with help from Christine Fennessy Production help: Mervyn Degaños Thanks to Pam Bede from Swim, Bike, Run, Eat! and Bryce Mander from UC Berkeley’s Sleep and Neuroimaging Laboratory for their help on this story Theme music: Danny Cocke Human Race editor-in-chief: David Willey
Running podcast to motivate and help runners of every level, speed, and age run their best. Sinead Haughey interviews running influencers, scientists, psychologists, nutritionists, and everyday runners with inspiring stories.
Rank #1: Jeff Galloway- Go Slow To Go Fast.
Wait... What?? That’s correct. 1972 Olympian, Jeff Galloway, who was self-coached and absorbed as much as he could from other runners has proven that to go fast, you should go slow. Hundreds of thousands of runners have trained with his method and the results he shares in this episode are nothing short of amazing. Since starting his retail store, Phidippides, in Atlanta, Georgia in 1975, Jeff has listened to runners who were looking for better and better training strategies. He has developed training methods, retreats at multiple locations around the globe, written several books, trained runners directly and remotely, written for Runner's World, partnered with Disney… well, you get the idea. We are so very lucky to have Jeff join us to tell us about his personal experiences with running and how his unique training philosophy has helped runners at all levels achieve great results while avoiding injury. This is likely to be one of those episodes that you listen to over and over because there is just so much good information. Be sure to check out the links below for even more tools and resources! Here are some of the topics we’ll discuss today: Jeff’s personal experiences running in college and his Olympic trials. Jeff counterintuitive training methods including full distance training and Run Walk Run. The benefits of group training. How The Magic Mile accurately predicts a runner’s future race times. How to leverage our human brain to keep our ‘Monkey Brain’ under control. Questions Jeff is asked: 2:50 What are some of your favorite moments as a runner? 11:55 Do you think professional / elite runners today would give up a spot in a race to help a teammate advance? 13:30 How was it having a group working together in the early 1970’s? 15:06 What’s your theory on why there aren't more big groups of people who want to train together? 17:12 Should recreational runners train in groups? 19:26 How can people get involved in your training groups? 22:20 You have runners do a 26 - 29 mile run 3 weeks before their marathon at a slower pace for 6-7 hours? 24:38 So the only you’re adding on race day is running faster? 24:55 What exactly is the Magic Mile? 26:29 How do runners get their individual Magic Mile times? 26:59 Is it just running that mile as fast as you can? 27:51 What is the Run Walk Run method? 31:14 What would you like to say to runners who have a social stigma against walking? 33:51 Does the amount of walking differ for each person? 35:24 What is the ‘Monkey Brain’? 38:13 How long should the walk-breaks be? 40:00 How does it feel to have a training method named after you? 42:29 How does it feel to have a whole event series named after you? 45:07 What is involved in your retreats? 48:02 Do you have a favorite race you recommend all runners do at least once? 53:54 The Final Kick Round Quotes by Jeff: Even on the days when I was physically destroyed, which was most of the days during the first month, I felt better in my head and in my spirit than I had ever felt in my life. I helped my father get into running when he was 52. I never heard any of my Florida Track Club teammates brag unless they were being funny about something. There is no doubt that when you have a stable of good runners you can get some really good workouts if the coach is monitoring the effort level and making sure the athletes aren’t running over their heads in workouts. The reason our Group Retreats have expanded is because there is so much interest in getting individual help with running and learning hands-on: ‘How do you do these drills’, ‘What is my form like’, ‘Am I doing something wrong?’. We found that people tend to hit the wall within about a mile of the that they ran on long runs within the last 3 weeks. And so, by going the (full race) distance, not only do people feel strong and have more belief that they CAN do it, but they actually run FASTER. (The Run Walk Run) is a method that conserves resources that reduces injuries down to practically NOTHING and allows runners to run faster in long distances. You are the captain of your ship. You are the one who determines how you’re going to run.
Rank #2: Fuel for What You're Doing: Rethinking Fueling and Hydration with Dr. Stacy Sims.
Stacy Sims - Fuel For What You’re Doing: Rethinking Fueling and Hydration There are a lot of options for fueling and hydration products on the market. But beyond taste and marketing lies efficacy: is the product doing the job you need it to do when you need it to do it? There are also some misconceptions and myths that, while generally accepted, are not actually based in physiological fact. And muddying the waters further are the inherent physiological differences between men and women. If you’ve ever been confused standing in front of a sports drink display, you’re not alone. Enter Stacy Sims, an Environmental Exercise Physiologist and Nutrition Scientist specializing in sex differences of heat and/or altitude stress, recovery, genetics, and nutrition to moderate adaptive responses for performance. Stacy is a Senior Research Fellow at The University Of Waikato and author of ROAR, which helps women understand and work with their physiology for better performance. That’s not to say that there’s no information in here for men. Stacy passionately explains the why’s and when’s of fueling, hydration and more for both men and women. This episode will help you re-evaluate your fueling and hydration strategy to provide more optimal results. Here are some of the topics we’ll discuss today: Issues with the product functionality of the modern sports drink industry. How to fuel and hydrate while training vs. while racing; and how needs change based on environmental conditions and gender. What causes most cramping while running (it’s not what you think). Why drinking more water isn’t necessarily helpful. The specific needs of female athletes and how oral contraceptives compromise performance. The best natural sources of sugar. Questions Stacy is asked: 3:37 What is your background in endurance sports? 4:35 What prompted your interest in Nutrition Science and Environmental Exercise Physiology? 5:25 What was your mission with Osmo, what is your mission now with Nuun and what is the history of the sports drink industry? 6:59 Has the sports drink industry been geared more towards palatability than osmolality? 8:55 Have you discovered that it’s better to separate fueling and hydrating altogether? 10:55 How does this play into recovery & post-workout drinks? 12:45 What would be a good fuel strategy during a marathon or long run? 14:36 How do you feel about all natural gels? 16:01 Why are you not a fan of electrolyte pills or salt tabs? 18:34 Does cramping have anything to do with dehydration or potassium deficiency? 19:43 How should a runner determine how and when to hydrate as well as to take electrolytes? 21:57 How do women’s hydration needs vary throughout the stages of their menstrual cycle? 23:49 How should a woman who is having her period leading into a race alter her hydration strategy? 24:40 What do you mean by “Women are not small men” and how do men’s and women’s protein and carb requirements differ? 27:30 Are you not a proponent of oral contraception for high performance female athletes? 29:04 What would you suggest to female athletes as a safe alternative to the pill? 30:07 What is your take on the popular high fat / low carb diet in general and for men vs. women specifically? 33:01 Do women need carbs as endurance athletes? 33:36 Does sugar actually inhibit one’s ability to use fat as fuel? 35:01 Out of all the different types, which sugars are best? 36:39 What about honey? 37:06 What are the best solid foods to use to fuel for training and competition? 38:28 How does ambient temperature affect how people process different foods? 38:41 What should people consume post-run, especially post-workout or post-long run to facilitate glycogen repletion, fluid balance and overall recovery? 40:16 How has your partnership with Nuun been so far and what’s in the works with them? 43:08 What is the new product Nuun just released? 47:50 The Final Kick Round Quotes by Stacy: “No one’s really pushing down on ‘we need fluid first’, because you can live 3 or 4 days without hydration and you can live 7-90 days without food; so from a functionality and a physiological point, you really want to look at the hydration and not the carbohydrate intake.” “A sports drink is like a sofa bed; it’s not a good bed, it’s not a good sofa, because you’re trying to merge two things that shouldn’t be merged.” “When we think about all this engineered nutrition, you’re taking concentrated carbohydrate and putting it in this compromised gut.” “It’s not about eating a whole bunch of food at once, it’s a sip, sip, nibble, nibble approach.” “Use water for something up to an hour, but if something’s intense you need more than water, because water doesn’t hydrate.” “After 2 hours… your thirst is not a very good representation of what’s happening.” “Getting people to understand that what you read in a general scope does not necessarily apply to women because the research hasn’t been done on women.” Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Dr. Stacy Sims - The University of Waikato profile Book - ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life nuun performance Urine Test Strips Metromint Water Dr. Constance Lebrun "No Sweat": Nina Stachenfeld OCP research article https://seleneyeager.com/ Running On Real Food blog Kara Gaucher’s blog mobilitywod gear Book: Becoming a Supple Leopard - Kelly Starrett Follow Stacy on Twitter We really hope you’ve enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you! -- Thank you to our sponsors for supporting Run to the Top
Who can I trust for the best running tips? How do I make myself mentally tougher? How do I stop comparing myself to other runners, and instead, build my confidence? And of course, How can I get faster while also enjoying my running more? Welcome to The Running For Real Podcast where we will answer these questions and many more! Every week, 2:36 marathon runner and mom Tina Muir will bring you sports psychologists, doctors, scientists, dietitians, elite runners, strength training coaches, running form experts, and of course, everyday runners with inspiring stories to motivate you and help YOU run YOUR best! Tina shares tangible tips and hacks that she used to reach her potential as a runner and build that runner grit to be your best. Along with sharing her best kept secrets, and postpartum journey, she interviews the best in the industry (Kara Goucher, Dean Karnazes, Dr. Rich Willy, Sally Bergesen, Manal Rostom, Chrissie Wellington, Jared Ward and many more) who will share their best advice and be real with you in a way you have never heard before. With over a million downloads and counting, the Running For Real Community is getting bigger every day. It is YOUR TURN to hear from the experts, get inspired, and reach your biggest goals. Ready? Let’s get started my friend!
Rank #1: Dr. Emily Kraus: Are Your Nutritional Habits Why You Are Injured? -R4R 070.
Dr. Emily Kraus specializes in sport related injuries in athletes. Emily herself has run 6 marathons (with a PR of 2:53), and ran the 2016 Boston Marathon, finishing as the 56th female overall. Pelvic, hip, and sacral injuries in runners can stop you from doing what you love for weeks or even months, and they are becoming more common. What can we do to stop them from happening and how can we make sure what we eat is helping us to stay healthy not making us injury prone? Emily is also an advocate for ensuring young athletes do not succumb to high school burnout by having sport pushed to the extremes, either by themselves, their coaches or their parents. Emily has a strong passion for the promotion of a lifetime of health and wellness and a focus on injury prevention. Today’s Guest Dr. Emily Kraus is a Sports Medicine and Orthopedics Specialist at The Stanford Children’s Health Center. Her focus is on rehabilitation of sport related injuries especially in young athletes. Her passion is in running medicine, running and cycling biomechanics, injury prevention including the prevention of bone stress injuries in runners, and the promotion of health and wellness at any age of life. What you will learn about: How she balances her practice and running (her PR is a 2:53 marathon at the Mountains To Beach Marathon in May) by running with friends in the morning or during mid-day breaks at the clinic. How important it is to find a supportive coach that can help you reach your goals without overtraining and balance your training around your lifestyle and responsibilities. How even as a physician in the field you are not immune to making the mistakes of not taking the time to honor the need for the body to heal and recover How hip and pelvic recovery post childbirth is influenced by all the changes the body undertakes to make having the baby possible in terms of ligament changes and recovery. We also cover how the bones need to recover as well because of the strain having a baby and breast feeding impact bone density. There is also not a bunch of research on returning athletes to competitive fitness levels postpartum. We discuss the importance of adequate nutrition in support of both training and rebuilding in order to ensure adequate bone health and bone density. Under-fueling in general puts runners, both male and female, at a far greater risk of bone injuries, both insufficiency fractures and fatigue fractures. Under-fueling can come in terms of the amount the athlete is eating, the timing of the nutrition intake and the quality or mix of the foods eaten. How Calcium, Vitamin D and Iron intake, even without anemia, can also impact bone health and how important it is that your physician checks your levels if you are feeling low energy or are suffering frequent bone issues.• When you are recovering from any injury, it is not uncommon to experience pain in other areas as the body adapts to returning to activity. It may also mean you need to engage in other strengthening activities like strength and cross training. With pelvic stress issues/fractures it often worsens with running, and may start to develop with walking, or increases when stopping. It may also feel like a deeper groin pain or back pain. If it increases with all weight bearing it is time to have it looked into. Some pain may also arise from glute or other strength imbalances and a good form coach can help. We also discuss high school burnout and the need for young athletes to play multiple sports and build in off seasons and alternatives to avoid overuse injuries and avoid burning out. It is important that young athletes not exceed their age in terms of hours per week of participation in their sport of choice. The goal is to make them a lifetime athlete, not a flash in the pan. Inspirational Quotes: Growing bones and muscles need to be able to develop in a balanced fashion, which means alternating sports played and time off from training. Resources: Last week's episode with Matt Llano Tina4Real Podcast Running for Real Superstars Community Nancy Clark Podcast episode The Right Diet Can Help Prevent Running Injuries Emily's work website Emily on Twitter Emily on Strava Email Emily: email@example.com Buy a Running for Real T-shirt, Tank, or Hat Thank you to Bodyhealth and Aaptiv for sponsoring this episode of Running for Real. Now I am back to training, guess what was the first thing I did to start making sure I recover quicker (as coming back to fitness really beats your body up!), yep, you guessed it, BodyHealth Perfect Amino! Get 10% off at Bodyhealth.com using coupon code TINA10 Thanks to Aaptiv for supporting the podcast. New members get 30% off annual membership at http://www.aaptiv.com/running4real
Rank #2: Nancy Clark: Stop Focusing on Being Healthy, Focus on Being Balanced -R4R 025.
Finding the right weight for you and your body as a runner can be tough. We live in a world where it feels like skinnier=faster, and it can be tempting to use diets and restrictions of foods to lose some of that weight that holds us back from running our best, but actually, in most cases we are doing more harm than good. It was time to get real with this one. You will hear about my story of how I was undereating as a runner, and for that reason, my body wasn't functioning correctly, and it wasn't just the lack of periods that showed it. You might recognize some of these other symptoms, and they may be an indicator that you too, are not fueling your body enough, even if you have a normal BMI and a reason why each of your symptoms show up. This episode is all about learning to enjoy eating again, without letting it overtake your life. We need to get back to how we ate as children; eating when we are hungry, stopping when we are full, and never caring about what the number n the scale says. It may seem too good to be true, but our bodies really do have all the answers here, and if you find you spend a lot of your day thinking about food, looking forward to your next meal, this is an episode you need to check out. There are no good and bad foods, only balanced and unbalanced diets, and yes, balanced diets DO include what we may consider "bad foods". If you care about running your best, if you think that your weight isn't right, and if you feel like you are unhappy with the way you look, this is a must listen. Today's Guest Nancy Clark A registered Dietitian who was one of the pioneers for sports nutrition in the running world. Her bestseller book, Nancy Clark's Sports Nutrition Guidebook has sold 600,000 copies all over the world. What You Will Learn About Why it is important to work with a Registered Dietitian over a nutritionist or certified nutritional advisor (before working with Nancy, I always thought it didn't really make a difference) How you might be ignoring symptoms that indicate underfueling, and instead putting them down to family genetics or personality. Do you love to watch the food channel? That might be a big indicator for you that something needs to change. An experiment you can try to see how you feel eating more food (without committing to anything). How to balance eating enough to fuel your body with trying to reach a racing weight where you can run fast. Why your body will find its natural weight if you are eating enough (and yes, your hunger will go down once you get there!). Inspirational Quotes There are so many people who miss out on this opportunity to learn not so much what they should be doing, cause they know what they should be doing, but why it is that they are not eating what they should eat. It is more looking at what is going on behind the scenes. Dietitians are the best kept secret. The goal is to help you find peace with food, and help you to be the best runner that you can be. If you aren't eating enough, your body works hard to maintain heat in the core, but your hands and feet are always cold, and you think, "oh I have raynauds disease", well, it is amazing the amount of people who do not have raynauds disease, they are just undereating and when they eat more, their hands and feet don't get cold anymore. Food should be one of life's pleasures, but when it is obsessive, it is because there is this undercurrent of hunger hunger hunger, I want more fuel, that is really driving that love of eating. People don't inherently have a sweet tooth, but when they get too hungry, the body wants quick energy, it wants sugar, it wants sweets. My clients that undereat love the summer because finally it is their chance to be warm and they don't mind running in the heat. The apple doesn't fall far from the tree. If you happen to be living in a larger body and you think that you don't look like a runner, look at your family and how do you look compared to the others...If you are leaner or far leaner and trying to get leaner yet, it might be that the costs of that is eating like a bird. When people say, "I don't look like a runner", well, what does a dog look like? There are greyhounds, St Bernards, Chihuahua, Beagles, Labradors, English setters...they all come in different sizes and shapes. In the dog kingdom every dog is very proud of their genetics, and they would have no interest in looking like others...It is unfortunate that in the human kingdom, the runner kingdom, the person in the larger body would just love to be in the smaller body. If you are from a solid background of husky people, you are never going to turn into a really petite person, without it having a high cost, and that cost is sanity and your health. There is no truth to the lightest runner is the best runner. It is that the best runner is genetically gifted, well rested, well fueled, wisely trained. It is really important to let go and trust. Trust that your body is not going to suddenly get fat on you. People that have a complicated relationship with food, they like to control it. They like to control their food, and their portions, and their appetite, and their exercise. They control everything very tightly. To let go, and follow the body cues, there is a lot of fear. Eating should be a timeline, and you get a food bucket every four hours. There are not good food and bad foods, there is a balanced diet and unbalanced diet...you don't have to have a perfect diet to have an excellent diet. I know plenty of people who have a perfect diet, but it is very unbalanced. There is too much emphasis on everything being healthy, instead lets focus on being balanced. Resources Mentioned Last week's episode with Danny Dreyer Nancy's website Nancy Clark's Sports Nutrition Guidebook Nancy Clark's Food Guide for Marathoners Scan DPG (to find a RD near you) Thanks to VI for sponsoring this podcast, check out GetVi.com/Running4Real to enter to win a FREE VI
Trail Runner Nation is devoted to sharing knowledge and advice to the trail running community - from beginners to the pros! We offer tips and discussion regarding race nutrition, pacing strategy, mental focus and much more from well-respected members of the trail community.
Rank #1: Eat to Win with Dr. Phil Maffetone .
To reach your athletic potential, Dr. Phil Maffetone shares the secret ingredient is in the kitchen. Nutrition is the foundation for performance and recovery. We open his Big Red Book and ask the author to connect his content to the trail. We discuss protein, fats and carbohydrates as we literally sit at the kitchen table with Dr. Maffetone. Closing Song by Dr. Phil Maffetone Title Rosemary https://itunes.apple.com/us/album/we-all-need/id211046312
Rank #2: Visualization and Leaping Out of Your Comfort Zone with Pam Reed.
Today is Pam Reed's 54th Birthday. She celebrated by going on a 20-mile run and joining The Nation. She has completed over 110 ultramarathons with a list of amazing accomplishments: First person to complete a 300-mile run without sleep (in slightly less than 80 hours) 2003 set the women's record for the USATF 24-hour track run Only woman to have won Badwater 135 outright (did it twice!) Author of the book, "The Extra Mile: One Woman's Personal Journey to Ultrarunning Greatness" Get the audio book for Free using the coupon code: TRNation at Audible She recently finished The Arrowhead 135 that takes place in the coldest part of winter in the coldest city in the lower 48 states, Northern Minnesota). The average finish rate is less than 50%. She finished 15th overall and 2nd Female! Pam joins The Nation to discuss how visualization has aided her to successfully completing over 110 ultramarathons. She discusses how to step outside your comfort zone and attempt something hard. Check out her interview with David Letterman
This weekly podcast explores the intersection of running and mothering; it was launched in 2011 by the authors of RUN LIKE A MOTHER: HOW TO GET MOVING AND NOT LOSE YOUR FAMILY, JOB, OR SANITY. Host Sarah Bowen Shea, a mom of three and veteran of 14 marathons, is joined by a rotating coterie of co-hosts and often a guest expert to discuss topics ranging from how to reach a big race goal to the value of a best running friend, and everything in between. Training, nutrition, motivation, mental toughness, TMI issues: These mother runners cover it all (and then some). This witty, conversational podcast makes a great running partner because these gals do all the talking—even on the uphills!
Rank #1: #225: From Fat to Finish Line.
Sarah and Dimity have a virtual sit-down with Jennifer Roe and Katie Foster, two of the stars of the new documentary “From Fat to Finish Line,” which chronicles a team of 12 runners who lost a combined weight of 1,200+ pounds as they run a Ragnar Relay in Key West. Producer Jennifer leads off the conversation, telling how her running and weight-loss journey started with a vow to run “a 5-mile marathon” and why this slightly misguided intention was her $100 “action step.” Jen, a mom of a special-needs son, shares how running one mile nonstop for the first time shattered all her self-constrained limits about herself—and how now she’s training for her second New York City Marathon. Find out what she “1000% recommends” to change your mindset toward a race. (Apologies in advance: Jen has several coughing jags during the show; she was getting over a cold.) Next up is Katie “Runs for Cookies” Foster, who walks through how a bike riding experience morphed her into a runner. Katie shares details of the lower-body... Learn more about your ad choices. Visit megaphone.fm/adchoices
Rank #2: #79: Weight, Weight…Running and Weight Management.
Sarah and Dimity have heard from countless frustrated mother runners who have seen the number on the scale creep up instead of down while training for a half- or full marathon. So the gals talk to two guests about running and weight management. First up: sports dietician (and mother of two) Jackie Dikos, who talks about how to find a better balance that’ll make you feel satisfied, not deprived. Jackie also emphasizes the importance of “redefining rewards” for effort. Then the gals gab with Christy Zuzelo, another mother runner of two, but she’s cycled through 60-pound weight loss (and gain) three times. Training for her third marathon, Christy shares her tips for keeping excess weight off for good. (E.g. “If you bite it, you write it.”) Sarah and Christy bond over a shared love of Greek yogurt, and Dimity rants about yet another, “handful of frickin’ almonds.” Warning: Be prepared to drool while Jackie talks about cocoa-laced oatmeal, and when Christy shares her recipe for Lentil Chard Soup. Learn more about your ad choices. Visit megaphone.fm/adchoices
Running and coaching tips for beginner and advanced runners with Coach Jason Fitzgerald. Featuring guests like Nick Symmonds and Shalane Flanagan, listeners will learn how to race faster, stay healthy, prevent running injuries, and get stronger in this informative and fun podcast.
Rank #1: How to Build Mental Toughness (according to a PhD and World Champion).
I invited Simon Marshall, PhD and his wife Lesley Patterson to talk about practical strategies for building confidence, reducing pre-race anxiety, and managing fears. Their new book The Brave Athlete is a handbook for the athlete's brain, showing you how to: Resist the urge to quit Embrace difficulty Respond positively to setbacks Build confidence and self-belief Cope better with stress and anxiety This husband and wife team is quite the duo. Simon is former professor of family and preventive medicine at the University of San Diego and a professor of sport and exercise psychology at San Diego State University. Currently, he's the performance psychologist for BMC Racing - a World Tour professional cycling team. His wife Lesley Patterson is a dominant triathlete, having won three world off-road triathlon champions and an Ironman Triathlon. A professional mountain biker, she's also a former national champion in cross country. And I think all of us get how important our brain is to our running. How many times have you been halfway through a long run and dreaded every step? How many races have you wished in hindsight that you had sucked it up and ran harder instead of settling? It's happened to me more times than I can count. And it happens to world-class athletes (like Lesley, which we talk about) all the time, too. This podcast will show you how to turn your brain into an asset, rather than a liability.
Rank #2: Episode 29: Ask the Registered Dietitian: Booze, Healthy Snacks, and Low Iron.
What we put into our bodies has a profound impact on our ability to train effectively. In short, if you care about you running, you have to care about your eating habits. And I've brought a Registered Dietitian on the SR Podcast to help. Over the last few weeks, I've surveyed the Strength Running Twitter and Facebook communities about dieting, weight loss, nutrition, and race fueling. I collected about a dozen of the best questions and got my friend Anne Mauney to help me answer them for you. Anne worked with me to create one of SR's flagship programs, Nutrition for Runners. She's one of the busiest RD's I know with a private practice in Washington, DC and a popular lifestyle blog. She also gives healthy eating presentations and workshops to organizations like Whole Foods. Her work has been featured in Glamour, Self, The Washington Post, and Fitness Magazine. When she's not helping athletes improve their diets, she's usually running around DC or tackling yet another half marathon. There are also two more Q&A podcasts that we did together - download them here for free. On this episode, we cover a lot of questions: What foods fight inflammation? What foods increase iron levels? Is it ok to drink alcohol while you're training for a race? What's an optimal pre-marathon fueling strategy? Are carbs from bread or pasta "better" than those from starchy vegetables? What are your favorite healthy snack ideas? Enjoy!
Short, weekly pep talks that'll motivate you to take that first step, set a goal that scares the crap out of you, or laugh your way through the struggle. It's the Run, Selfie, Repeat podcast, where we talk about life with a side of running. So join me as we get real, get ugly, kick ass and take names.
Rank #1: GUIDED RUNS Day 1 Become a Runner.
My name is Kelly Roberts and for most of my life, I was the self-proclaimed president of the "I f*cking hate running club". Before I became a runner, I was only motivated to work out to try to lose weight. But I truly was just desperate enough to try running and funny enough, becoming a runner changed my life. If you're looking for a new challenge or for a way to get active that won't make you hate yourself, spend the next 8 weeks with me. Run a 5K! It's not going to be easy and yes, it's going to hurt like hell but want to know what hurts more? Quitting. The only way you fail is if you fail to try! Give me 8 weeks and it just might change your life! Head to my website and download the full, free 8 training plan https://shecanandshedid.com/training-plans/become-a-runner-in-8-weeks You ready!?
Rank #2: I'm A 3 Hour 37 Minute Marathoner!.
WORLD RECORD! Let's talk about my shiny new 4 minute PR from the Chicago Marathon! Today, I'm taking you back in time to talk about the last year, how I got to the headspace I am in, what worked, what didn't work, what I learned, and how I ran a marathon in 3 hours and 37 minutes. To support the Run, Selfie, Repeat podcast, become a patron of my Patreon page! CLICK HERE to learn more. DON'T FORGET TO SUBSCRIBE TO THE RUN, SELFIE, REPEAT PODCAST ON ITUNES, GOOGLE PLAY, AND SPOTIFY AND, IF YOU'RE FEELING EXTRA INCREDIBLE AND AMAZING, I WOULD APPRECIATE YOU FOREVER IF YOU COULD LEAVE ME A 5-STAR RATING AND REVIEW ON ITUNES.
Women’s Lifestyle, Running, Parenting, leadership
Rank #1: Episode 185: Katie Arnold.
Katie Arnold is the 2018 Leadville Trail 100 Champion and the Author of the new book “Running Home”. She is the mother of two and is a contributing editor and former managing editor at Outside Magazine. She is the creator of an amazing column for Outside called “Raising Rippers” which talks about raising adventurous kids. Katie, who is an elite ultra runner talks about becoming a runner by accident – she never competed as a kid or a young adult- aside from the 10K she ran once a year as a kid (which also happened by accident). Once she started running trail races and winning she realized she had a real gift for running fast- she ran her first Ultra at the age of 40. Some of Kate’s most notable accomplishments include winning the 2018 Leadville Trail 100 Run, where she finished 11th overall in field of more than 700 runners. She won the 2018 Jemez Mountains 50 Mile, 2014 TransRockies 3-Day Trail Run, Jemez Mountains 50K, the Mount Taylor 50K. She is two-time overall champion and course record holder at the Angel Fire 100K. Katie lives in Sante Fe, New Mexico and loves to be outdoors – she loves biking, skiing, going on river trips, hiking and of course writing. Though her first book is a memoir, she hopes to write a fiction novel one day. Her writing has appeared in The New York Times, Men’s Journal, ESPN the Magazine, Marie Claire, Runner’s World, Elle, and Sunset, among others. I felt a really strong connection with Katie in this episode and felt like we could have talked for hours. In Katie’s book, she writes about losing her Father and how she dealt with extrememly intense anxiety for an 18-month period after losing him and how running ultimately became a really great coping mechanism for that. Running didn’t cure it but it helped. Being someone who has dealt with anxiety quite a bit, I had a lot of questions. We also talk a lot about what it’s like to be a top ultra runner while also living moment to moment and not overthinking things. It’s a lot of good stuff. I can’t wait to hear what you all think. Enjoy! Show Notes: Running Home – Katie Arnold Unquiet – Linn Ullmann Katie’s Bio Follow Katie: Katie on Instagram Katie on Twitter Follow Lindsey: Lindsey on Instagram Lindsey on Twitter Lindsey on Facebook I’ll Have Another Facebook Group Support the Show on Patreon Sponsors: Lily Trotters Another Mother Runner Podcast The Another Mother Runner Podcast is like a best running friend who keeps the conversation going–even on the uphills! Susan G. Komen 3-Day The post Episode 185: Katie Arnold appeared first on Lindsey Hein.
Rank #2: I’ll Have Another Podcast Episode 33: Shalane Flanagan & Elyse Kopecky.
I’ll Have Another Podcast Episode 33: Shalane Flanagan & Elyse Kopecky Shalane Flanagan is an Olympic medalist, four-time Olympian, American record holder, and world-class marathoner. She finished second at the 2010 NYC marathon and ran the fastest time ever by an American woman at the 2014 Boston Marathon, completing the race in 2:22.02. At the 2014 Berlin Marathon, Shalane ran a personal best of 2:21.14, the second-fastest time ever by an American woman. Nike has sponsored Shalane since she graduated from the University of North Carolina at Chapel Hill in 2004. She has been running at an elite level for 16 years and typically runs 100-plus miles a week. She attributes her ability to sustain this level of training to her nutrient-dense diet. Focusing on fueling for health and performance is an integral part of her training regimen. Shalane has been featured on the cover of Runner’s World, Women’s Running, Running Times, Competitor Magazine, and Track and Field News. She has appeared on 60 Minutes, ESPN Outside the Lines, and Oprah. Her inspiring story has also been heralded in Women’s Health, Shape, USA Today, the Boston Globe, and the New York Times. Shalane speaks passionately about the importance of healthy eating at running events across the country. Shalane lives and trains in Portland, Oregon. Elyse Kopecky is a chef, food writer, nutrition educator, runner, and proud mother. Her friendship with Shalane began 16 years ago on the cross-country team at the University of North Carolina. After graduation, both moved to Portland, Oregon, to work for Nike—Shalane as a professional runner, and Elyse as a digital marketing producer. Elyse’s career took her abroad, where she took cooking classes throughout Europe, Africa, and Asia. Armed with amazing recipes from around the world, Elyse began cooking to fuel her athletic endeavors. She discovered that by incorporating more fats into her diet, she was stronger, healthier, and happier than ever before. She quit a successful marketing career of 10 years for the chance to help others eat right and moved to New York City to study at the Natural Gourmet Institute for Health and Culinary Arts. Once back in Portland, Elyse reunited with Shalane over a home-cooked meal, and their conversation quickly shifted toward the detrimental fad diets pushed on female athletes. Elyse’s infectious enthusiasm for teaching other women the importance of “indulgent nourishment” inspired Shalane. That night, the idea for Run Fast Eat Slow was born between two friends with a shared passion to educate and coach athletes to nourish themselves for the long run. Elyse can be found at IndulgentNourishment.com and on the trails in Bend, Oregon. (Cited from Run Fast Eat Slow Website) In this episode, we talk about Elyse and Shalane’s new cook book Run Fast, Eat Slow. We also talk about some important, fun moments in Shalane’s professional career such as the Olympic Trials, Rio and Boston 2014. Show Notes: Run Fast Eat Slow Gem Nut Butters – Use code “Run Fast Eat Slow” and get $10 off Boneyard Beer Show Dog – Phil Knight Bullet Journal Stranger Things Follow Shalane: Shalane on Instagram Shalane on Twitter Shalane on Facebook Follow Elyse: Elyse on Instagram Elyse on Twitter Sponsor: MHS Indiana Ambetter from MHS is more than just a health insurance company. Helping you and your family stay healthy is their top priority. They care about you as members — but also as people. Each year, Ambetter from MHS takes part in community health events throughout Indiana. And one of those is the annual Drumstick Dash. This year, Ambetter from MHS is partnering with the Drumstick Dash to help you stay healthy … and help those in need. The Drumstick Dash is the second-largest running event in Indiana, and it kicks off Thanksgiving Day, Nov. 24 at 9 a.m. in Broad Ripple in front of Broad Ripple High School. Register for the Drumstick Dash Sponsor: Prep Dish They plan the meals — you savor them. They are with you every step of the way with real food, stress-free weekly menus that truly hit the spot. Here’s how it works: Prep Dish thoughtfully crafts a week’s worth of gluten-free and paleo meals that feature seasonal ingredients to make the most of your budget, save you time and surprise your taste buds. Along with a weekly menu, you’ll get a printable grocery list and instructions for prep day — just 2 hours of preparation yields scrumptious, good-for-you dishes all week long. FRIENDS- Allison, the chef at Prep Dish is offering listeners of I’ll Have Another a FREE two week trial! Just use the link below and use promo code “ANOTHER” (all caps) for your trial. There’s no reason not to try it out! 2-Week Free Trial for I’ll Have Another Listeners! Send me a tweet and let us and let us know how you’re loving it if you do try it out –@LindseyHein and @PrepDish The post I’ll Have Another Podcast Episode 33: Shalane Flanagan & Elyse Kopecky appeared first on Lindsey Hein.
Ultramarathon News, Interviews, Reviews, and Brews.
Rank #1: WS100: Kim Gaylord and Vajin Armstrong – Crewing and Pacing.
Kim’s own ultra experience is probably what makes her such a valuable crew member for her husband, veteran ultrarunner Topher Gaylord. She’s raced and crewed all over the world, and now she sits down with me and chats about the traveling circus around the runner and what it takes to get them to … The post WS100: Kim Gaylord and Vajin Armstrong – Crewing and Pacing appeared first on Ultrarunnerpodcast.com.
Rank #2: Karl Meltzer Interview.
According to Karl Meltzer, 100 miles is not that far. After talking with Karl we were so amped up to go run 100 miles, it might be true. The “King” of 100 milers joins us to talk about running for Red Bull, preparing for Western States and throwing down a … The post Karl Meltzer Interview appeared first on Ultrarunnerpodcast.com.
By runners, for runners - Marathon Talk is a weekly podcast dedicated to keeping you on the inside track to successful running. Experienced multi-sport athletes Martin Yelling and Tom Williams discuss interesting and topical issues from the world of marathon running and along with regular guest interviews provide all the inspiration, motivation and knowledge you need to achieve your goals.
Rank #1: Episode 266 - Gemma Steel.
Tom is back from California, we announce the finalists in our meet Yuki competition, Martin speaks to British speedster Gemma Steel, Tom's dad de-bunks the recent research suggesting running too much is bad for you, Boy on the Run is back, Training Talk is all about family and Jantastic approaches a quarter of a million swim, bikes and runs.
Rank #2: Episode 247 - Steve Moneghetti (Part Two).
There is a new marathon world record, we've got the second part of the Steve Moneghetti interview, there's an unusual take on racing the train, Training Talk thinks big, Boy on the Run is back, Hooters take on parkrun, the Marathon Talk Twitter list gets you out of your seat and the Listener Podium is absolutely stacked.
At 16, I had it all figured out. By 25, I had my dream job as editor in chief of a teen dance magazine. But now, at 32, I’m not really sure who I am, what I’m doing, or what I want to be when I grow up. I know one thing, though: I love running and I love talking to people. So on the Ali on the Run Show, I talk to everyday runners, professional athletes, entrepreneurs, and industry leaders I find interesting and inspiring, and I get inside their heads to figure out how their decisions, successes, failures, and missteps can help guide my own. Whether you’re on the run toward something great or away from something that’s holding you back, join me on this never-ending adventure, and let’s all pick up the pace together.
Rank #1: 69. Sarah Sellers, 2nd Female at the 2018 Boston Marathon.
“I think that’s what unites us as runners — we’re all trying to overcome excuses and doubts to get out there.” —Sarah Sellers “Who is Sarah Sellers?” That’s the question everyone was asking after the Tucson, AZ runner finished second at the 2018 Boston Marathon. Sarah isn’t a professional runner. She doesn’t have a sponsor. And she paid her own Boston Marathon entry fee. But on a brutally rainy and windy day in Boston, the 26-year-old nurse anesthetist ran a 2:44.04 — good enough to land her in the spot behind winner Desi Linden. Sarah had no idea she finished second (and, in doing so, nabbed a cool $75,000 prize), and when we recorded this episode just 48 hours after the race, she was still processing the results. Enjoy as she breaks down every detail from before, during, and after the race — including the surreal moment when she passed Shalane Flanagan! (And fun fact: Boston was only Sarah’s second marathon ever!) What you’ll get on this episode: Sarah shares how she’s feeling 48 hours after placing second at the Boston Marathon (1:30) What Sarah’s Boston buildup was like, and how she balances high-mileage training with a demanding full-time job (4:20) The very cute story of how Sarah met her husband, Blake (8:00) How working long days helped prepare Sarah for Marathon Monday (8:45) Whether Sarah ever considered dropping out on race day (9:45) Sarah’s unexpected pre-race detour (10:00) Sarah shares her pre-race goals and the weather factors she dreads the most (11:35) What it was like starting with the elite field (13:00) Sarah breaks down the race from the soaking start to that triumphant finish (16:10) What it was like passing Shalane Flanagan (19:00) How Sarah found out she finished in second place (20:45) How Sarah plans to spend her $75,000 winnings (26:00) The moment that stands out as the ultimate high point from Sarah’s Boston Marathon experience (27:00) What’s next? (30:30) What we mention on this episode: Boston Marathon Deena Kastor Acadia National Park Boston Athletic Association Desi Linden Shalane Flanagan Kara Goucher Gwen Jorgensen Jordan Hasay Meb Keflezighi Follow Ali: Instagram @aliontherun1 Facebook Twitter @aliontherun1 Blog Strava Listen & Subscribe: Apple Podcasts Spotify SoundCloud Overcast Stitcher Google Play SUPPORT the Ali on the Run Show! If you’re enjoying the show, please subscribe and leave a rating and review on Apple Podcasts. Spread the run love. And if you liked this episode, share it with your friends!
Rank #2: 02. Brian Cristiano — Being Married to Someone with Crohn's Disease.
Brian Cristiano is the founder and CEO of BOLD Worldwide, a sports advertising agency in New York City, and the host of the Sports Marketing Huddle podcast. He’s also my husband! So on this episode, we talk about what it’s like living with—and loving—someone with Crohn’s disease. I’ve had a few rough flares during our time together, so I picked Brian’s brain to get his perspective on what it’s like being on the other side of the bathroom door. Follow Brian: Instagram: briancristiano Twitter: brian_cristiano Sports Marketing Huddle podcast: https://itunes.apple.com/us/podcast/sports-marketing-huddle/id1135417163?mt=2 BOLD Worldwide: http://www.boldworldwide.com/ Follow Ali: Instagram: aliontherun1 Twitter: aliontherun1 Blog: http://www.aliontherunblog.com Run for the Rabbit Announcement: http://www.aliontherunblog.com/2011/04/22/im-running-for-the-rabbit/ Meet Brian: http://www.aliontherunblog.com/2011/09/28/meet-my-handsome-friend/ 5:00: Crohn’s and Colitis Foundation of America: http://www.ccfa.org/ 9:30: 2011 Brooklyn Half Marathon Recap: http://www.aliontherunblog.com/2011/05/21/brooklyn-half-marathon-recap/ 20:00: 10-Day Juice Cleanse: http://www.aliontherunblog.com/2013/04/04/this-is-an-opportunity-not-a-punishment/ 20:00: Fat, Sick & Nearly Dead: http://www.fatsickandnearlydead.com/ 47:00: Probiotics: https://www.natren.com/healthy-trinity.html 57:00: Roomba Scooba: https://www.amazon.com/iRobot-Scooba-Floor-Scrubbing-Robot/dp/B00IO9U06I Thank you for listening to and supporting the Ali on the Run Show! If you’re enjoying the show, please subscribe and leave a rating and review on iTunes. Spread the run love!
Host Mario Fraioli gleans insight and inspiration from top athletes, coaches, and personalities in the sport of running.
Rank #1: Episode 7 | Shalane Flanagan.
“It’s addicting to have a great performance. You always want another one. That’s why I considered stopping after New York because it was like, ‘How can I top this?’ And then only thing that can top this or be on the same level, is winning in Boston because of what the people and the city mean to me. There’s just as much fire but I definitely feel at peace, which is actually a good thing. I feel very calm and calculated with my approach and I feel very confident that I know how to get the most out of myself now.”Absolutely thrilled to welcome four-time Olympian and reigning New York City Marathon champion Shalane Flanagan to the podcast. She joined me last week from her altitude training base in Woodland Park, Colorado and we covered a wide range of subjects, from her preparation for April’s Boston Marathon, which has included training with Olympic triathlon gold medalist turned aspiring marathoner Gwen Jorgensen (“This woman is a beast,” Flanagan said of Jorgensen. “She is all-in and wants to be really great.”), to how coach Jerry Schumacher has modified recent marathon buildups for herself and teammate Amy Cragg, what’s different for her going into Boston this time around after winning last fall in New York, as well as why—and how—she convinced her coach to bring more women into the Bowerman Track Club training group a few years ago. “It feels good to look around in our training environment and be like, ‘Man, there’s a lot of badass women here,’” the 36-year-old Flanagan told me. “We’ve got just so much talent and hard work. I take so much confidence [from them] and I get the swagger when they perform well. It makes me feel so good. There are times they perform well and it feels way better than anything I’ve personally achieved. No matter what, whoever’s competing, I get this sense of fulfillment, and it keeps me motivated to keep going.”Flanagan and I also talked in depth about her New York City win, including what she was thinking and experiencing during the final few miles of the race, why breaking the tape in Central Park was so validating for her, as well as the different ways in which the historic victory has changed her life. “I wasn’t going to earn the title of New York City Marathon champion ten years later,” Flanagan recounted. “I was going to earn it and own it in that moment and it could never be taken away. I just felt so validated that I kept pursuing the dream because it seemed really dark and dismal at times. And I think that was a huge component of my celebration that I finally freaking did it.”We got into how she’s approaching the remainder of her career, what’s helped her to stay relatively injury free and allowed her to perform at a high level for so long, the importance of relating to other runners, and how she navigates those moments when it’s hard to muster the motivation to get out the door and train. “I think it’s important to show that not every day is a picnic,” she admitted, “but of course I went for a run and I got it done and at various moments I was just chanting “Boston!” to myself because that’s the only reason while I’m out there doing it, because I want to have a chance on April 16. And so, it’s worth it, but for sure, there’s days where you’re just like, ‘Why am I doing this?’”Finally, we discussed how running gave her confidence as a young girl and fueled her competitiveness, what’s exciting her right now in the world of professional running, and why getting injured before Boston last year was a blessing in disguise. This episode of the morning shakeout podcast was edited by John Isaac at BaresRecords.com.Complete show notes: http://www.themorningshakeout.com/podcast-episode-7-shalane-flanagan/Sign up here to get the morning shakeout email newsletter delivered to your inbox every Tuesday morning: themorningshakeout.com/subscribe/Support the morning shakeout on Patreon: www.patreon.com/themorningshakeout
Rank #2: Episode 27 | Kara Goucher.
"When you have things that are out of your control, that are weighing on you and really causing you angst on a daily basis, your running is not going to be what you want it to be. It can be a great escape, it can be a place you go to find calmness and peace in your heart and your mind, but you're not going to perform at all what you're capable of performing."Thrilled to welcome Kara Goucher to the podcast this week! Goucher, who recently turned 40, hardly needs any introduction: She's a two-time U.S. Olympian, world championships silver medalist in the 10,000m, sub-2:25 marathoner, and has finished on the podium at both the New York City and Boston marathons. Beyond her competitive accomplishments, Goucher serves as a role model to runners worldwide, particularly women and young women, who are inspired by her example.We talked about a number of different topics over the course of 40 minutes, including how she's dealt with racing anxiety throughout her career, the impetus behind her new book, Strong, what life's been like for her since speaking up as a whistleblower in the Nike Oregon Project investigation three years ago, how she navigated the disappointment of finishing fourth at the 2016 U.S. Olympic Trials Marathon, what's keeping her competitive fire fueled at the age of 40, the effect training with other world-class women like Shalane Flanagan, Jenny Simpson, and Emma Coburn has had on her career, the appeal of ultrarunning, what's exciting her about the sport right now, and a lot more.Music and editing for this episode of the morning shakeout podcast by John Isaac at BaresRecords.comComplete show notes here: https://www.themorningshakeout.com/podcast-episode-27-with-kara-goucher/Sign up here to get the morning shakeout email newsletter delivered to your inbox every Tuesday morning: www.themorningshakeout.com/subscribe/Support the morning shakeout on Patreon: www.patreon.com/themorningshakeout
Ever wish you could ask your running questions to our staff of expert coaches? How about listen in on questions your fellow runners have? Now you can with the RunnersConnect Extra Kick Podcast! Our coaches will give in-depth answers to your running questions 5 days per week. Get actionable lessons in our bite-sized podcast while you run, when you’re at the gym, and on your commute
Rank #1: Rowing Machines.
How rowing machines work? Why runners should do cross training with indoor rowers? What are the best rowing workouts for runners? Coach Laura explains in today's podcast.
Rank #2: Mindful Meditation.
What are the benefits of adding mindfulness to your training? How to do mindful meditation? How to practice mindfulness while running? Coach Laura explains in this episode.
The Conscious Runner Podcast brings you the information you need to take your running from ordinary to EXTRAORDINARY. The show features quick training tips on running, nutrition and life you can use today.Whether you are just starting to run or have been running for decades,The Conscious Runner Podcast will give you what you need to not only reach your goals, but feel fanstasticwhile doing it. You can also find Lisa on Twitter @ConsciousRunner or on the blog at ConsciousRunner.com. Until then, RUN STRONG. RUN LONG. BE HAPPY.
Rank #1: TCR105 | Brian Madden: Believing in Yourself & Running Your First Marathon.
Hey Conscious Runners! I’ve got an amazing episode for you! I know I say that about every episode, and it’s true. But honestly, this one is takes it to a another level! Today, I’ve got first time marathoner Brian Madden on the line with me. I met Brian a couple of years ago. He reached out to me about being interested in running a marathon. I didn’t hear from him for two years. About two months ago, I got a message from him saying that he was going to run a marathon and that he wanted my help. I immediately said yes! To say coaching Brian was an adventure is an understatement! First of all, he came to me never having run over a 5k and in 7 weeks, he wanted to complete his first marathon in 6 hours. But for Brian it was about much more than this. It was about crossing the finish line before he turned 40 years old, it was about challenging himself in a way never had, it was about becoming one of the few who could say they ran 26.2 miles. Brian knew little to nothing about running. We worked closely together as I coached him towards his goal. There were long solo runs, runs in the bitter cold and runs that began at 2:30 am and lots of doubts to overcome. Through Skype calls, phone calls, emails, pep talks and even a quick call to easy his nerves the night before his race, Brian was able to accomplish his goal and learn so much about himself and running along the way. What we talk about Training for a marathon Overcoming mental fatigue Protecting training time Protecting family time Doing whatever it takes Believing in yourself The impact of coaching The power of support Inspirational Quotes[Tweet “”I enjoy what running has done for me ~Brian Madden”]Your Next Steps Visit The Conscious Runner Coaching Program to see if its right for you Join The Conscious Runner Academy (FREE) for inspiration, motivation and good running conversation. Until next time, run strong, run long and be happy.
Rank #2: TCR079 | James Mullins Q&A: Weight Loss and Running Nutrition.
Summary Hey Conscious Runners! Hope you all are having a fantastic week. I’m so excited to bring this long awaited episode to you today. As you know, there is more to running than just running. We have to pay attention to the little things, such as following sound training principles, strength training, mobility, recover and yes, nutrition. well, today is all about nutrition. I’ve got Strength and Conditioning Specialist and weight loss and nutrition expert James Mullins on the line with me. Although James had participated in sports and athletics for most of his life, he was never 100% committed to fitness until my father died and he then really began to look at his health and how it was impacting his life. He was overweight, had high blood pressure, and was unhappy with how he looked and felt. At this point, he decided to start my transformation. For the past ten years, James has been focused on improving his personal fitness and gaining as much knowledge and information possible about training, conditioning, weight loss and nutrition. James prides himself by helping others take control of their lives both mentally and physically and has helped many people get up and running on the road to personal fitness. With his knowledge and experience, he can help you make healthy, realistic, sustainable lifestyle choices without the fads, quick fixes, and gimmicks – to help you improve your health now, and for the long-term. I absolutely loved my rapid-fire, nutrition Q&A session with James and know you will too. What We Talk About What is good nutrition Thoughts on diets such as South Beach and Atkins Best way to lose weight How much weight loss a week is healthy What is your metabolism Can you speed it up or slow it down What role does metabolism play in weight loss Talk about fat, carbs and protein What happens with too much/ too little fat What happens with too much/ too little protein What happens with too much/ too little carbs How differently should athletes eat than sedentary folks What are good foods for recovery/ reduce inflammation What are good foods before a long run How should your nutrition change as your running increases (caloric intake). Basically, how much more to eat to avoid fatigue, fuel your body properly and still lose weight. Impact on body of having too much low fat, good quality protein such as chicken breast per day What kind of variety should you have in your meals? Good guidelines to follow as runners Links From the Show Semper Liberi Fitness (Jame’s Website) Quotes by James Mullins[Tweet “”Make it a life long thing.” ~James Mullins”]Your Next Steps Head over to iTunes and give the show a review See if The Conscious Runner Coaching Program might be right for you Until next time, run strong, run long and be happy.