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Rank #1 in Running category

Health & Fitness
Fitness
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Running

The Strength Running Podcast

Updated 1 day ago

Rank #1 in Running category

Health & Fitness
Fitness
Sports
Running
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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.

Read more

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.

iTunes Ratings

417 Ratings
Average Ratings
373
24
10
6
4

Good

By Maryland1966 - Sep 29 2019
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Enjoyed the insight from running coach to student.

Great!!

By adkview - Sep 25 2019
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Awesome podcast. It really helped me prepare for my first marathon!

iTunes Ratings

417 Ratings
Average Ratings
373
24
10
6
4

Good

By Maryland1966 - Sep 29 2019
Read more
Enjoyed the insight from running coach to student.

Great!!

By adkview - Sep 25 2019
Read more
Awesome podcast. It really helped me prepare for my first marathon!
Cover image of The Strength Running Podcast

The Strength Running Podcast

Latest release on Jan 15, 2020

Read more

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)

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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.

Jun 25 2017

1hr 1min

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Rank #2: Episode 25: Tony Gentilcore on Why Runners Need to Lift

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Is it surprising that I don’t think strength workouts are cross-training? Rather, strength work is just part of your training as a runner.

Cross-training is supplemental exercise that can be helpful to your running, like cycling.

But just like form drills, strides, or dynamic flexibility exercises, I consider strength training to be an integral part of how to train distance runners.

If you’re not strength training, then you’re not training.

And to help you get things right in the weight room, I invited top strength and conditioning coach Tony Gentilcore on the Strength Running podcast to talk about:

  • What are the benefits of strength training?
  • Do runners need to lift differently than other athletes?
  • How do you strength train without a gym membership?
  • What are the most common mistakes in the weight room?
  • Do women need to lift differently or tweak their programs?
  • What are the “little things” for weight lifters?

Cofounder of Cressey Sports Performance, Tony now owns his own gym outside of Boston and trains top-level athletes and everyone else.

A frequent contributor to major fitness and media outlets like T-Nation, Women’s Health, and The Boston Herald, Tony also runs a popular strength training blog.

Tony made my job easy as podcast host because he has a great sense of humor and can make exercise science seem easy. I hope you enjoy listening to this episode as much as I did speaking with Tony.

Even if you’re comfortable in the gym, you won’t want to miss this episode.

May 09 2017

1hr 4mins

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Rank #3: Episode 29: Ask the Registered Dietitian: Booze, Healthy Snacks, and Low Iron

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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!

Jun 20 2017

50mins

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Rank #4: Episode 47: Ideal Strength Training for Runners

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Cross-training is supplemental exercise that can be helpful to your running, like cycling.

But just like form drills, strides, or dynamic flexibility exercises, I consider strength training to be an integral part of how to train distance runners.

If you’re not strength training, then you’re not training.

Running by itself only gets you so far. It’s a fairly one-dimensional form of exercise, after all.

If you look at how pro runners train (hell, even high school runners), you’ll see a lot of “other things” in their training:

Whoever said runners just ran?!

All of this extra training makes you stronger, more efficient, and flexible with higher levels of coordination.

In other words, you become a better athlete. Because you’re not a runner – you’re an athlete that specializes in running.

I wanted to dive into the topic of strength training in more detail so you know what to do – and how to do it – to become a faster and less injury-prone runner.

Dec 19 2017

17mins

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Rank #5: Episode 42: Easy vs. Marathon Pace, Goal Setting, and More Q&A with Coach Mario Fraioli

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The best runners know when to get help and work together.

If you're a Lone Wolf, some things are inevitable:

  • Have a question? Prepare to spend hours going down the Google rabbit hole...
  • Feeling unmotivated? Sorry, you're on your own.
  • Not sure how to break through your plateau? Time to "try everything!"

But the runners who get the support, guidance, and camaraderie they need always seem to reach their goals.

Which one are you? 

Today, my friend Mario Fraioli is joining me on the podcast to help me answer your toughest questions and give you the support needed to reach new levels of performance.

Mario and I competed against each other in college (he always beat me) while he was at Stonehill and I was at Connecticut College.

After graduation, he dove headfirst into the running industry. Some of his notable achievements:

Today, his main project is The Morning Shakeout, a weekly newsletter of commentary and thoughts on running, culture, writing, and media.

Despite his coaching, writing, and training duties, Mario made time to help members of the Strength Running community with their running questions.

Oct 23 2017

53mins

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Rank #6: Episode 115: Max King on How to Thrive in Any Race (Athleticism, Mobility, Strength)

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I first became aware of Max King in 2014 when he won the World Warrior Dash Championship. I realized - after winning my own Warrior Dash in 2012 - that runners are often the best OCR competitors.

Before I first interviewed Max, I studied his career and was absolutely amazed by his accomplishments in virtually every discipline there is in the sport of running:

  • Trail races
  • Ultramarathons
  • Cross country
  • 3,000m steeplechase on the track
  • Road marathons
  • Obstacle course races
  • Mountain running

If it involves mostly running, Max King is a dominant athlete.

And he's not just a finisher - or even a medalist. He's often the ultimate victor, having won world Warrior Dash and mountain running championships and trail and ultramarathon national championships. He's even dabbled in triathlon and adventure races.

That's a major reason I asked Max to contribute to our Little Black Book of Recovery & Prevention (9 pro runners shared their favorite injury prevention advice). I wanted to know how such a versatile athlete stayed healthy and prevented injuries.

But today, we're discussing something different: how Max King trains.

Nov 04 2019

54mins

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Rank #7: Episode 58: Superfoods, Veganism & Fasting: A Registered Dietitian’s Perspective

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Heather Caplan is a Registered Dietitian, certified running coach, and host of the RD Real Talk Podcast.

She’s also the former Head of Nutrition and Coaching at tech startup Spright, Inc. She’s also worked in corporate wellness coaching and public health nutrition counseling.

Her work has been featured in national media such as Runner’s World, The Washington Post, Women’s Running, Outside Online, and others.

Heather is on the podcast today to answer YOUR nutrition questions:

  • Are superfoods legit?
  • What’s her hot take on fasting and the vegan diet?
  • How much meat is too much?
  • Can nutrition play a role in injury prevention?
  • And more!

This is a very wide-ranging discussion based on your answers to my Twitter question here. If you like this format of podcast, we have two more you can download here!

May 01 2018

45mins

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Rank #8: Episode 50: Running 101: How I think about training runners to race faster

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Two years ago, I was interviewed for an event called The Running Summit. I spoke about wide-ranging topics:

  • How I started running
  • My injury prevention philosophy
  • The biggest areas of improvement for runners
  • Strength training do's and don'ts
  • Warm-ups and cross-training
  • My favorite aspects of coaching
  • How running "scales"
  • My favorite running authors
  • The two principles of sound form you must remember
  • Who benefits from getting a coach?
  • How to build your mileage more safely than the 10% rule
  • Why 'Run Less, Run Faster' fails as a training methodology
  • and a lot more!

As you can see, we went DEEP on running and touched on nearly every important element of sound training.

This is an audio recording of our interview where you'll be able to glean insights from my experience as a runner, coach, and a coached athlete.

Feb 06 2018

57mins

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Rank #9: Episode 112: Train Your Mind: How to Get Mentally Fit with Dr. Marc Bubbs

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Dr. Marc Bubbs, ND, CISSN, CSCS is a former strength coach and the current Performance Nutrition Lead for Canada Basketball.

He's written the new book Peak: The New Science of Athletic Performance That is Revolutionizing Sports that discusses:

  • The microbiome and how to resolve gut problems
  • Sleep hygiene and circadian rhythms
  • Endurance nutrition and refueling
  • Emotions and mindset

He regularly presents at health and medical conferences around the world and has consulted with the NBA, MLB, NFL, and NHL professional sports leagues in the United States.

On the Strength Running Podcast, we're discussing a host of issues related to mastering your mindset:

  • How to use mindfulness to improve your running
  • Mindfulness tips & tricks (not so easy in today's social media culture)
  • Strategies for addressing negative self-talk
  • How mental and emotional health drives performance
  • Easy ways to get started with sports psychology concepts

Subscribe to the Strength Running Podcast in iTunesSpotifyStitcher, iHeartRadio, or Google Play.

Oct 10 2019

55mins

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Rank #10: Episode 63: The Beginner's Guide to Running Your First Marathon with Angie and Trevor Spencer

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Angie and Trevor Spencer are the hosts of the Marathon Training Academy podcast and have helped thousands of runners over the years successfully run their first marathons.

Angie ran her first marathon in 2008, promptly got injured, but turned things around in a big way: since then, she's run 51 marathons and 4 ultras with not a single injury (!). A Registered Nurse, she also has USATF-Level 1 and RRCA-Level 2 coaching certifications.

Trevor followed in his wife's footsteps and went from couch potato to marathoner in just a few short years. After his first marathon in 2011, he's since completed 14 marathons, 15 half marathons, and a Spartan Trifecta.

They've both joined me on the podcast to talk about the subject of "Couch to Marathon" or how to:

  • Transition from sedentary to marathon with as little injury risk as possible
  • Differentiate between training to finish vs. training for performance
  • Marathon training mistakes that are common among beginners

Every year, about a half a million runners finish a marathon in the United States (and most of them - nearly all of them - aren't elite athletes blessed with marathon-friendly genetics).

The marathon can be conquered. Success over 26.2 miles just needs a more strategic plan than your neighborhood 5k.

This is how you do it.

Jun 18 2018

45mins

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Rank #11: Episode 48: Strength Coach Randy Hauer on The Role of Lifting for Runners

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I've fielded hundreds of lifting questions from runners who all want to know, "How do I lift the right way?"

It's a great question. In fact, it's THE question!

Knowing how to lift properly will:

  • Save you a lot of wasted time
  • Give you the actual results you want
  • Reduce your injury risk

But without knowing WHY runners should lift then it's impossible to answer HOW runners should lift.

Do runners need to build strength? Or power? Or neuromuscular coordination? When is the right time to work on each skill?

Also:

  • Can kettlebell work be added into a lifting program for runners? If so, how?
  • Are CrossFit or other HIIT sessions appropriate? If so, when?
  • Should trail runners lift the same way as road runners?

Clearly, this is a complex topic!

Thankfully, we're featuring a top strength coach on the podcast to answer all of your questions about lifting for runners.

You'll recognize Randy Hauer as the strength coach behind the programming of High Performance Lifting - our step-by-step lifting program for runners.

Randy has over 30 years of strength and conditioning experience in a wide variety of disciplines and training styles:

  • Olympic Weightlifting
  • Sports performance coaching
  • Personal training
  • CrossFit
  • Kettlebell training

He uses insights from these experiences to develop world-class programming for pro runners in Boulder, Colorado. He works directly with some of Brad Hudson's Hudson Elite team members.

In High Performance Lifting, Randy brings runners through a comprehensive 16-week strength program that periodizes strength training so runners will get strong, powerful, and (most importantly) faster.

And today he's answering the most common questions we've received over the last few weeks:

  • HIIT / CrossFit training for runners
  • When you should lift (Before or after running? Off days? Hard days?)
  • Soreness from lifting weights
  • Trail runners and lifting
  • Mobility and movement fluency
  • Is HPL just for "fast" runners?
  • Is it right for older runners 50+? What about high school aged kids?

Jan 24 2018

1hr 2mins

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Rank #12: Episode 100: Body Care, Mobility, and Recovery with Alex Ellis

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Alexandra Ellis is a polymath, having studied and worked in many different areas of exercise science, fitness, and coaching.

She has a degree in Exercise Biology and has amassed nearly 1,000 hours of yoga training. Alex also has additional education in:

  • Human Dissection (of course, this was the first thing we talked about)
  • CrossFit Mobility
  • Movement education with Sarah Court, DPT
  • Regeneration Techniques workshop completion through NSCA

As you can see, she has experiences that most coaches would envy (human dissection and NSCA training in particular).

And I'm always looking for new perspectives that will help us improve our running. Alex delivers in a fun episode that highlights her knowledge about the body, movement, recovery, and injuries.

In this conversation, we discuss:

  • What did she learn from dissecting human cadavers?
  • The physiological, biomechanical, and behavioral aspects of her Exercise Biology degree
  • What she learned from CrossFit Mobility that will help runners
  • How to incorporate a daily mobility practice into your life
  • The pros and cons of different massage tools (foam rollers, lacrosse balls, and even Graston tools)
  • How to prevent and treat rolled ankles
  • What she means when she says, "If stretching ain't helping, start building strength."

To celebrate our 100th episode, I invite you to take a short (3-question) survey to help us make it better. I really appreciate it.

Jun 24 2019

46mins

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Rank #13: Episode 113: 3 Elite Runners on Fueling for Workouts, Long Runs, and Races

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Today you’re going to hear from three Ultramarathoners on how they fuel for races, what their post long run fueling looks like, and how things might be different if they were training for shorter races.

It’s helpful to study ultramarathoners when it comes to fueling, even if you have no interest in running ultra distances, because it’s here that fueling becomes virtually as important as the training itself. It doesn’t matter how fit you are if you don’t fuel well as an ultra runner...

We’re doing this today because we’re celebrating the relaunch of our fueling program Finish Strong. I’ve added new material, updated our fueling schedules, included more expert interviews, and there’s now an extra discount for Tailwind Nutrition. You can see all the details of Finish Strong here.

Abby Hall placed 8th at CCC earlier this year (which is known as UTMB’s sister race). Anna Mae Flynn won the Speedgoat 50k this year and Abby Levene placed 9th at this year’s Way Too Cool 50k.

I’m going to ask all three of these athletes the same 3 questions: 

  1. How do you fuel during an ultramarathon? Give us an overview of what that looks like.
  2. When you finish a long run, what does your post-run fueling look like?
  3. How would you fuel different for workouts and long runs if you were training for a shorter event like, say a 10k?

Oct 23 2019

18mins

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Rank #14: Episode 71: A Step-by-Step Guide to Tempo Runs

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Tempo runs are beneficial for virtually every runner – from milers to marathoners, tempos are nearly ubiquitous.

Of course, they’re a staple for longer distance runners training for the marathon and beyond.

If you’re not familiar with this type of workout, there are three popular definitions:

1. Comfortably hard. A pace that’s faster than “moderate” but not exactly “hard.” If you have a high training age and prefer running by feel or perceived effort, this may be the most helpful definition for you.

2. The pace you could race for an hour. For some runners, their tempo pace is similar to or about the same as their 10k pace.

This definition is best used for more advanced runners.

3. 85-90% of maximum heart rate. If you train by heart rate (learn how to calculate your max heart rate here), this is a valuable way to ensure you’re in the right range for your tempo run.

More scientifically inclined runners know that tempo workouts are run at or near your lactate threshold. This is the pace at which you’re producing the maximum amount of lactate that your body can clear from your muscles and blood stream.

In other words, tempo runs are done at lactate threshold which is the fastest you can still run aerobically.

Sep 13 2018

16mins

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Rank #15: Episode 72: Mark Cucuzzella, MD on A Comprehensive Injury Prevention Plan

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If you don't know Dr. Mark Cucuzzella, you're missing out.

He’s a professor at West Virginia University School of Medicine and a Lieutenant Colonel in the US Air Force Reservists. He designed the US Air Force Efficient Running Project and has presented running workshops on over 50 military bases.

Mark has been a national-level Masters runner, completed more than 100 marathon and ultra-marathon races, and is a two time winner of the Air Force Marathon. His PR? A staggering 2:24.

He's also strongly involved in the local West Virginia running community:

Mark's new book, Run for Your Life: How to Run, Walk, and Move Without Pain or Injury and Achieve a Sense of Well-Being and Joy is all of his expertise and experience distilled into one manual for preventing injury.

He's also on the Strength Running Podcast to discuss these topics in more detail.

We're focusing on three main areas of prevention:

  • Running form: cues, mistakes, and big picture principles
  • Barefoot running: how to get started and avoid injuries
  • Lifestyle: what factors predispose you to getting hurt?

Sep 17 2018

55mins

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Rank #16: Episode 56: How to Balance Running in Your Life, with Keira D'Amato

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In reality, we have to make time and shuffle our schedules to accommodate all of our responsibilities:

  • Kids and family
  • Work and professional obligations
  • Social events
  • Sleep? Maybe?

It's no easy feat to train well, work, have a family, and find some free time to read or have fun.

I remember back to one of the most challenging times of my life: the year after college when I had a 75-minute commute and a 9-hour work day.

That meant I was running 80-85 miles per week at 5:30am in the dark, in the freezing winter of Massachusetts. I had no time to do anything besides work, run, and ensure I slept 8 hours a night.

Now that I have a family, that's not a possibility. Hard decisions have to be made...

To help with those tough decisions, I want to introduce you to Keira D'Amato.

She was a 4-time All-American at American University in Washington, DC, specializing in events ranging from the 5k to cross country.

After college, she worked for years as the marketing director for Potomac River Running and today she's the "running realtor" for the northern Virginia and DC areas.

But she never quit running. Just last month, she won the Rock n Roll Half Marathon in Washington, DC.

Keira is running after the Olympic Trials marathon standard of 2:45 - and she's close with her 2:47 PR!

Oh, and she's married with two kids...

In this conversation, we discuss:

  • the many roles she's had in the running industry
  • what she's learned about runners from being so involved in the sport
  • her marathon progression from nearly 4 hours to 2:47 (!!)
  • how her current training has gone and her strategy to get the OTQ
  • how she manages to train at an elite level with a job and a family

Apr 17 2018

47mins

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Rank #17: Episode 111: Base Training, the Maffetone Method, and Why You're Not 'Lungs with Legs'

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Base training gives runners a foundation of fitness in three major areas: aerobic capacity, strength, and neuromuscular coordination (or leg speed).

Aerobic capacity is built through easy mileage, long runs, and workouts like tempos, progressions, and fartleks.

Strength is also built with high mileage and long runs, but also includes strength routines and core workouts.

Neuromuscular coordination is built through strides, hill sprints, and small amounts of race-pace running.

Just like the foundation of a house can’t be built without concrete, plumbing, and reinforcements, you can’t build a running foundation without all of these ingredients. If you do, it’s not as strong as it could be.

But is the Maffetone Method effective for this phase of training? MAF as it's known has you run under your aerobic maximum heart rate at all times - which means all of your running will be quite slow.

In this discussion, Jason goes over the many priorities of base training and (hint, hint) why the Maffetone Method isn't ideal.

Sep 30 2019

18mins

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Rank #18: Episode 62: 3 Ingredients for Your Fastest 5k

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Over the years of coaching hundreds of athletes to new personal bests from 1.5 mile military fitness tests up to the 50-mile ultramarathon distance, I’ve been given a “private look” inside how runners approach their training.

And most of the time, I’m horrified! There’s no progression. They avoid race-specific workouts. I see pacing mistake after pacing mistake.

If you want to run faster you need to take the next logical step in how you prepare and plan your training schedule. Even though you might think the 5k is short, it demands very specific workouts.

Good 5k training includes three distinct aspects of running fitness: speed, race-specific fitness, and endurance.

Over-emphasize endurance and you won’t have that “higher gear” to hammer the last mile.

Skip the specific 5k workouts and you’ll feel flat with no power.

Balancing all three ensures that you’ll feel powerful on race day and accomplish your race goals. So if you’re wondering how to train for a 5k, here’s how to execute each one (no matter what fitness level you’re at right now).

Learn more about SR's training programs if you'd like to race faster! See https://strengthrunning.com/coaching/ for more.

Jun 07 2018

15mins

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Rank #19: Episode 38: Devon Yanko - Leadville Trail 100 Champ - on Recovery and Prevention

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Meet Devon Yanko. On August 19, 2017 she won the Leadville Trail 100 - a race where 9,200 feet altitude is the lowest you'll experience on the course.

She finished in 20:46:29, averaging 12:28 per mile - a half hour ahead of her nearest competitor.

With nearly 16,000 feet of elevation change through Colorado's gnarliest mountain terrain, the course is so difficult that in most years, less than half of the field finishes the race.

Having run in similar places, I can vouch for how strenuous this terrain can be (even for experienced runners). With precious air at a costly premium, the steep grades and uneven footing make traversing these trails a form of slow-motion torture.

Going uphill burns the lungs after just a few steps. Each muscle contraction seems to draw double the amount of oxygen to fuel their movements.

Running downhill isn't much better. The rocky terrain is a nightmare for those with weak ankles.

Try running fast on a technical downhill trail after running for 3+ hours (in the dark, no less). It's terrifying.

To win Leadville is like single-handedly winning the World Series or the Superbowl.

Leadville is one of the top ultramarathons in the world. Winning it is a career-defining moment for trail runners.

But for Devon, it's just one more race on her long list of achievements:

  • 3 time member of the USATF 100k National Team including 2009 Gold Medal winning team in Belgium
  • 2007 RRCA Marathon National Champion
  • 2010 50 mile road National Champion
  • 2012 Olympic Trials marathoner (PR of 2:38:55)
  • 2011 100k National Champion
  • Set Fastest Known Time on the Grand Canyon R2R2R trail with Krissy Moehl in April 2011
  • 3rd place at the Two Oceans Marathon (56k)
  • 5th in Comrades Marathon (89k, as well as first novice and first American)
  • Ran the 3rd fastest trail 100 miler ever for a North American running 14:52 at the 2015 Javelina 100

Not to be outdone, she's also the owner of M. H. Bread and Butter bakery in San Anselmo, CA with her husband.

Strength Running readers will also be familiar with Devon - she joined eight other elite athletes in sharing her best injury prevention and recovery advice for The Little Black Book of Prevention & Recovery (it's free - download it now).

You're going to love my conversation with Devon - but not just because she's one of the best long distance runners in the world.

She's also hilarious.

Sep 05 2017

58mins

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Rank #20: Episode 79: How a Physical Therapist (and 2:24 Marathoner) Prevents Injuries

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Verrelle Wyatt is a 2:24 marathoner, 4:18 miler, and an Athletic Hall of Famer for his high school. He received his doctoral degree in Physical Therapy from Walsh University in Ohio.

He has two medical licenses in both Physical Therapy and Sports Physical Therapy in addition to being certified as both a Performance Enhancement Specialist (PES) and Corrective Exercise Specialist (CES).

In this conversation, we discuss a lot:

  • His experience working with Cirque du Soleil athletes
  • How having a doctoral degree in PT has informed his running
  • The training that led Verrelle to a 2:24 marathon
  • How to avoid the common injury mistakes that land runners in his office

This episode is an excerpt from our full conversation for Team Strength Running, Strength Running's affordable group coaching program.

Dec 03 2018

56mins

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122. Performance Psychology & Mental Skills with Dr. Justin Ross

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Dr. Justin Ross' areas of expertise include:

  • Mitigating anxiety, depression, and stress
  • Managing the psychological impact of injury
  • Developing high performing athletes
  • Mindfulness and pain management

He uses cognitive behavioral therapy, performance psychology, and mindfulness training to help athletes improve their inner self-talk and develop the mental skills to lead more productive and successful athletic lives.

Justin joins us on the podcast to discuss a wide variety of issues:

  • The most important psychological skills for endurance runners
  • How to teach performance psychology for runners
  • How mental fitness skills impact the rest of our life
  • Reinforcing habits through mental training
  • And more…

Every runner has struggled with the mental side of the sport: doubts, despair, boredom, anxiety, lack of confidence, and no motivation.

Dr. Justin Ross is here to help us conquer that inner critic, use performance psychology to stay motivated, and get in control of our mindset.

Jan 15 2020

47mins

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121. Top 5 Things I Learned From the Strength Running Podcast in 2019

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This was an incredible year for the Strength Running Podcast and I have you and our guests to thank! If you have shared the pod with your running group, left a rating or review in Apple Music, or supported our sponsors I want to thank you for making all of this possible.

In 2019, we hit one million downloads for the podcast, we’ve already surpassed 1.5 million and are quickly en route to 2 million downloads. These are surreal numbers - and they're because of you.

In this episode, host Jason Fitzgerald recaps the most popular lessons, ideas, and principles from the last year of the podcast.

Dec 30 2019

12mins

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120. Mountain Runner Peter Maksimow on Public Lands, Urban Trails, Plogging, & IPA's

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I first met Peter at the US Trail Running Conference in Estes Park, CO. We sat together at lunch, had a great conversation, and I'm excited to bring his perspectives to the Strength Running Podcast.

Peter is on the podcast today to discuss a wide-ranging set of issues that affect runners:

  • What counts as "trail running" (especially if you live in a city)
  • How you can get involved with trail maintenance in your area
  • Plogging and how we can leave spaces better than we found them
  • His favorite type of race
  • The ATRA trail race calendar

Show Links & Resources:

Please be sure to say hi to Peter on social media and thank him for coming on the podcast!

Also, a big thank you is in order for SteadyMD for sponsoring this episode of the podcast! Learn more about their medical services for runners and how you can benefit from a physician who understands runners.

No wait times, no copays, no office visits. Just a doctor who understands runners who's always available for you 24/7.

Dec 09 2019

38mins

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119. Jason Coaches a Master's Runner on Goal Setting & Training Upgrades

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This coaching call is with a runner named Dena about training and goal setting as a Master’s Athlete. She’s about to turn 41, she’s running well, but she wants to make sure that she continues to do so as a Master’s runner.

And there’s no doubt that when you start getting older, running starts getting harder. Recovery is slower, adaptation takes longer, injury risks are higher, and we all experience declines in reaction time, muscle mass, VO2 Max, and so many other factors that affect our running.

In this conversation with Dena, we’re talking about the training updates that Master’s Runners can make to stall the aging process, continue to improve, and reduce their injury risk. We also discuss goal setting and how Dena can continue to keep things interesting as she runs far into her 40’s.

You’ll notice that I spent a fair amount of time encouraging Dena to train for shorter races and to lift weights. Both of these goals are similar in that they are strength and power oriented - precisely the skills that we must word harder to preserve as we get older. 

In fact, you can see a big case study on a runner named David at strengthrunning.com/david/, who at age 73 (!), recovered from a major injury and qualified for the Boston Marathon, by focusing on his strength and power.

If I could have every runner over the age of 40 practice two simple things, it would be speedwork and weightlifting. Not just for the strength and speed, but just as much for the hormonal benefits of both. These activities provide a big hit of testosterone and growth hormone, helping spur adaptations, muscle growth, and recovery. Exactly what older runners need.

I encourage you to visit our website at strengthrunning.com/strength/ and learn more about the incredible benefits of weightlifting for runners, get some example exercises and other case studies, and see how your running can be transformed with a focus on strength and power. And of course, our email courses are always free.

Dec 02 2019

19mins

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118. How to Become a Competitive Trail Runner, with Abby Levene

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Abby Levene is relatively new to the ultramarathon distance but has been racing for most of her life. She competed for the University of Colorado at Boulder as a grad student and has a background in the 5k and 10k.

But as it happens so frequently to Colorado residents, the mountains came calling. In just the last few years, Abby has made a name for herself as an Adidas sponsored trail runner.

And just about two weeks ago, Abby placed 5th at the renowned North Face Endurance Challenge 50 Mile Championships in her first 50-mile race ever. Talk about a debut!

In this conversation, we discuss:

  • How track prepared her for long trail races,
  • How her love for trail running began in Boulder, CO
  • What her transition was like from the track to the trails
  • The mindset shifts that are necessary as you start trail running
  • Her advice for aspiring trail runners

Show Links & Resources:

Abby is a genuine pleasure to hang out with and her joy for the sport of running is practically tangible. I hope you enjoy this conversation and if so, an honest review on Apple Music means a lot!

Our sponsor for this episode is Inside Tracker. I’ve been a big fan of Inside Tracker for years because of their science-backed, evidence-based system of helping runners avoid burnout, overtraining, and injury through their blood testing service. Take a selfie from the inside and go to insidetracker.com, use code strengthrunning to save 10% on any test at checkout, and discover if you have any deficiencies that are impacting your running.

Nov 25 2019

53mins

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117. The Pro Athlete Experience with Olympian Kate Grace & Endeavorun

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"Fast Kate" Grace is one of the United States' most decorated and accomplished middle-distance runners. She's an Olympian, Olympic Trials champion, and a runner-up at outdoor nationals in the 1500m.

She was also our guest on Episode 97 of the podcast.

Kate is a Nike-sponsored athlete, a member of the Bowerman Track Club, and a 4:22 miler.

She joins us on the podcast to discuss how an elite runner like herself plans an entire season from start to finish. We're discussing:

  • Overall length of the season, tune-up race scheduling and strategy, and planning
  • Her support team of coaches, experts, and clinicians that makes it all possible
  • Linear vs. nonlinear periodization and the progress of her workouts

But she's not the only guest on the podcast today! You'll also be hearing from my old friend and former teammate, Jake Tuber.

Jake is the mastermind behind Endeavorun, a new coaching program that gives regular runners like us the "pro athlete experience" with:

  • A kickoff retreat in Tracktown USA at the University of Oregon
  • Coaching and custom training for every registrant
  • A team of PT's, dietitians, and elite runners (like Kate Grace) to keep your running on track
  • VIP race experience and ongoing support - just like the pros

It's a coach, running camp, strength programming, fan experience with pro runners, training program, and nutritionist rolled into one program. 

The running community has not seen a program this comprehensive; it virtually defies definition and I'm excited to be a part of it next year.

Code JASON will also save you 15% on the registration fee and gets you a free pairs of shoes of your choice!

Please also take the Endeavorun survey to help us create the best program possible.

Nov 18 2019

1hr 8mins

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116. Trail Ultramarathoner Abby Hall on When to DNF, Failure, and Going All In

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Pro ultramarathoner and trail runner Abby Hall joins us to discuss transitioning to longer distances after being a middle-distance athlete, when she thinks it’s a good idea to drop out of a race, what surprised her most when she started competing in long trail races, and what she considers her biggest failure.

Abby has placed in the top 10 at races like UTMB CCC, Lake Sonoma, and North Face 50 Mile Championships.  She's a global athlete for adidas and is also sponsored by Ultimate Direction, LEKI, Unived, and CTS.

Our sponsor for this episode is SteadyMD. SteadyMD pairs you with a primary care doctor, online who’s available via phone, text, or video for all of your needs. And not just any doctor, but a fellow runner who understands the training process and can easily order you blood work, referrals for specialists, and more. Go to steadymd.com/strengthrunning to learn more and reserve your spot. 

Don't miss Episode 113 of the podcast where Jason asked Abby as well as two other pro runners how they fuel for different types of runs, races, and what might change if the distance of their race was a lot shorter.

Nov 11 2019

45mins

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Episode 115: Max King on How to Thrive in Any Race (Athleticism, Mobility, Strength)

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I first became aware of Max King in 2014 when he won the World Warrior Dash Championship. I realized - after winning my own Warrior Dash in 2012 - that runners are often the best OCR competitors.

Before I first interviewed Max, I studied his career and was absolutely amazed by his accomplishments in virtually every discipline there is in the sport of running:

  • Trail races
  • Ultramarathons
  • Cross country
  • 3,000m steeplechase on the track
  • Road marathons
  • Obstacle course races
  • Mountain running

If it involves mostly running, Max King is a dominant athlete.

And he's not just a finisher - or even a medalist. He's often the ultimate victor, having won world Warrior Dash and mountain running championships and trail and ultramarathon national championships. He's even dabbled in triathlon and adventure races.

That's a major reason I asked Max to contribute to our Little Black Book of Recovery & Prevention (9 pro runners shared their favorite injury prevention advice). I wanted to know how such a versatile athlete stayed healthy and prevented injuries.

But today, we're discussing something different: how Max King trains.

Nov 04 2019

54mins

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Episode 114: How Anna Mae Flynn Trains for Trail Ultramarathons

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Anna Mae is actually a recent entry into the world of ultramarathons. She debuted at the 2015 Way Too Cool 50k - only to have her finish time qualify as a top-10 all-time performance.

Today, her sponsors include:

  • HOKA ONE ONE
  • Suunto
  • Honey Stinger

She's the current course record holder (and 2019 winner) of the Speedgoat 50 Miler. You can usually find her exploring trails and mountains near her home in Marble, Colorado.

Anna Mae joins me on the Strength Running Podcast to discuss her training. Specifically, we talk about:

  • The (big) role cross-training plays in her ultramarathon preparation
  • How she mitigates and takes advantage of altitude
  • What a typical, heavy training day looks like for her
  • Her average weekly mileage and vertical gain
  • How she recovers after a 100 miler vs. a 50k ultra
  • Injury prevention strategies for ultra runners (and the rest of us!)

Please support our sponsor Inside Tracker (code strengthrunning saves 10% on any test) who help athletes determine if they have any overtraining problems, hormonal imbalances, or vitamin deficiencies. These problems could lead to reduced performance or injury so learn what's wrong so you can take action to improve. 

Oct 30 2019

58mins

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Episode 113: 3 Elite Runners on Fueling for Workouts, Long Runs, and Races

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Today you’re going to hear from three Ultramarathoners on how they fuel for races, what their post long run fueling looks like, and how things might be different if they were training for shorter races.

It’s helpful to study ultramarathoners when it comes to fueling, even if you have no interest in running ultra distances, because it’s here that fueling becomes virtually as important as the training itself. It doesn’t matter how fit you are if you don’t fuel well as an ultra runner...

We’re doing this today because we’re celebrating the relaunch of our fueling program Finish Strong. I’ve added new material, updated our fueling schedules, included more expert interviews, and there’s now an extra discount for Tailwind Nutrition. You can see all the details of Finish Strong here.

Abby Hall placed 8th at CCC earlier this year (which is known as UTMB’s sister race). Anna Mae Flynn won the Speedgoat 50k this year and Abby Levene placed 9th at this year’s Way Too Cool 50k.

I’m going to ask all three of these athletes the same 3 questions: 

  1. How do you fuel during an ultramarathon? Give us an overview of what that looks like.
  2. When you finish a long run, what does your post-run fueling look like?
  3. How would you fuel different for workouts and long runs if you were training for a shorter event like, say a 10k?

Oct 23 2019

18mins

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Episode 112: Train Your Mind: How to Get Mentally Fit with Dr. Marc Bubbs

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Dr. Marc Bubbs, ND, CISSN, CSCS is a former strength coach and the current Performance Nutrition Lead for Canada Basketball.

He's written the new book Peak: The New Science of Athletic Performance That is Revolutionizing Sports that discusses:

  • The microbiome and how to resolve gut problems
  • Sleep hygiene and circadian rhythms
  • Endurance nutrition and refueling
  • Emotions and mindset

He regularly presents at health and medical conferences around the world and has consulted with the NBA, MLB, NFL, and NHL professional sports leagues in the United States.

On the Strength Running Podcast, we're discussing a host of issues related to mastering your mindset:

  • How to use mindfulness to improve your running
  • Mindfulness tips & tricks (not so easy in today's social media culture)
  • Strategies for addressing negative self-talk
  • How mental and emotional health drives performance
  • Easy ways to get started with sports psychology concepts

Subscribe to the Strength Running Podcast in iTunesSpotifyStitcher, iHeartRadio, or Google Play.

Oct 10 2019

55mins

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Episode 111: Base Training, the Maffetone Method, and Why You're Not 'Lungs with Legs'

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Base training gives runners a foundation of fitness in three major areas: aerobic capacity, strength, and neuromuscular coordination (or leg speed).

Aerobic capacity is built through easy mileage, long runs, and workouts like tempos, progressions, and fartleks.

Strength is also built with high mileage and long runs, but also includes strength routines and core workouts.

Neuromuscular coordination is built through strides, hill sprints, and small amounts of race-pace running.

Just like the foundation of a house can’t be built without concrete, plumbing, and reinforcements, you can’t build a running foundation without all of these ingredients. If you do, it’s not as strong as it could be.

But is the Maffetone Method effective for this phase of training? MAF as it's known has you run under your aerobic maximum heart rate at all times - which means all of your running will be quite slow.

In this discussion, Jason goes over the many priorities of base training and (hint, hint) why the Maffetone Method isn't ideal.

Sep 30 2019

18mins

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Episode 110: Jason Coaches a Runner on Race Strategy, Pacing, and Tune-up Race Strategy

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Jason is back with another coaching call episode, this time featuring a runner named JT who is committing to train more diligently for his upcoming 5mi race on Thanksgiving.

He's currently training through the Texas summer heat and curious about setting an appropriate time goal, how to work through tune-up races, whether time trials work the same way, and how to pace his goal race.

JT is a member of Team Strength Running, a group coaching program for runners passionate about improvement. You can sign up here to learn more.

This episode would not have been possible without Inside Tracker, who is offering a 10% discount on any of their tests with code strengthrunning.

They test over 40 biomarkers, like various stress hormones, to determine if you’re training too hard, too little, or have any physiological weaknesses that can be remedied by either diet, exercise, or lifestyle changes.

In other words, you learn about problems that have actionable solutions.

After getting your results, they communicate what you can do to lift or lower your results into the optimal range. For any runner who wants every advantage, to see what they’re truly capable of achieving, I highly recommend Inside Tracker. I’ve personally used their ‘Ultimate Package’ tier and loved the process and results.

Don’t forget to use code strengthrunning to save 10% on any test (including their affordable DIY and Essentials)!

Sep 23 2019

24mins

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Episode 109: Filmmaker and Endurance Cyclist Jeremy Green Discusses Running Smarter

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Our conversation today features the creative lead and owner of XPollination Productions, Mr. Jeremy Green. Jeremy is a road cyclist and was damn close to being a pro during his younger years.

He’s taken that same drive and intensity to his filmmaking. His company makes educational video courses for coaches and athletes and has focused on several track and field disciplines as well as golf and tennis. Now, it’s time for endurance running with the release of Running Smarter, Running Stronger.

We’re going to talk about the origins of the program, how it was made (I was being filmed on a $50,000 camera), the lessons Jeremy learned about running that surprised him, and who this course is designed for.

You can also watch the trailer and learn more about the program here.

I also want to let you know that I’m inviting anybody who purchases the course to a live Ask Me Anything webinar in the coming weeks. If you’d like to hang out with me, talk running, and ask me anything you’d like, just email me your receipt and I’ll take it from there.

Sep 11 2019

40mins

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Episode 108: Build Confidence, Intrinsic Motivation, and Drive with Matt Pendola

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To help us think more clearly about our mental skillset, I'd like to introduce you to Matt Pendola.

Matt Pendola is a polymath and exactly the type of person I love bringing on the podcast. His diverse background includes success in not just coaching, but his education and his athletic career.

Athletically, he's posted quite a few major accomplishments:

  • He Won the Elite Spartan World Championships Masters Division (2015)
  • Age group runner up Duathlon Nationals (2015)
  • Qualified for Duathlon World Championships 3x
  • 4th Overall at the Northface Trail Championships and 3rd in his division (2014)

He’s also a Road Runner Club of America certified running coach, massage therapist, creator of Pendola Training, and has a host of continuing education certifications in strength training, performance, and even Jack Daniels' coaching program.

In this interview, Matt and I are discussing the mental factors that contribute to our success in running. Because after you get your training right, the next big avenue for improvement is mastering your mindset and improving your confidence, drive to train, willingness to suffer, and finding the intrinsic motivation to always run consistently.

BTW, I haven't explored this topic on Strength Running at length. We have programs for injury prevention, strength training, dialing in your nutrition and fueling, coaching, and for beginner runners. But not for fine-tuning our mental fitness.

So if you have any questions, or suggestions, or ideas that you’d love for me to cover, find me on Instagram and send me a message (my direct messages are always open and I want to hear from you).

Sep 02 2019

1hr 17mins

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Episode 107: Tina Muir Cohosts to Answer Your Strength Training Questions

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Today's episode is all Q&A about strength training for endurance runners featuring a guest cohost, Ms. Tina Muir!

Tina is the host of the incredibly popular Running for Real podcast, a past guest here on the Strength Running Podcast, and a former professional runner.

We're discussing many aspects of strength work:

  • Do runners need upper body exercises?
  • How often should we get in the weight room?
  • Is it best to do core training before or after running?
  • Is progressive overload in the gym too aggressive?
  • Should runners lift to failure?
  • Can circuit workouts be used for strength training?
  • And a lot more!

The answers to these questions - in much more detail - are also found in Strength Running’s email series about weightlifting for runners. It’s an email a day about the benefits of strength work, common myths that many of us believe, case studies, mistakes to avoid, example exercises, and a lot more.

Sign up today at strengthrunning.com/strength/ and let’s plan your strength training a bit more strategically.

Aug 26 2019

1hr 1min

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Episode 106: Listen to a Coaching Call About Running Your First Half Marathon

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What you’re about to listen to is a coaching call where we talk about Riley’s running background, the types of training he has experience with, and how he can structure the next 4 months of his running to not only finish his first half, but also race it well.

Riley is a member of Team Strength Running, the most affordable virtual coaching group you can join. These behind the scenes coaching call opportunities are only available to team members so if you’d like to learn more about the team, just sign up and I’ll send you more details. I think you’re really going to like it.

Riley and I are also going to talk about the enviable position he’s in right now (you’ll notice how excited I am for Riley because of where he’s at in his life), the types of long runs and workouts that work great for the half marathon, and the obstacles he must avoid this fall if he’s going to stay healthy and run his first marathon.

Aug 20 2019

1hr 17mins

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Episode 105: District Track's Tom Brumlik on How to Train for the 800m

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Us distance runners are used to metering out our effort, cautiously sipping fuel to conserve energy, and waiting for the perfect moment to strike.

We're creatures of patience, willing to grind for miles and execute a well-planned pacing strategy over the course of a race.

But none of that happens in the 800m.

In the half mile - possibly the "perfect" middle distance event - caution and patience are liabilities. Sipping fuel would be competitive suicide; blasting the after-burners is the only way to race it.

And such a fast, aggressive race demands training that's very different from what distance runners are used to.

In fact, 800m training looks like a blend of sprint and distance work: long runs and speed training, traditional track workouts with more strides, drills, and top-end speed reps.

During my track days, I certainly didn't do any 800m training. But I raced a lot of 800's in a few situations:

  • As a second race during a track meet (the 1500m / 800m double is particularly taxing)
  • At the end of a season if you haven't qualified for the championship meets
  • During a 4x800m relay (putting four distance runners in a relay and watching them struggle with a mid-distance race is especially hilarious)

And while I'm firmly a distance runner (and distance coach), I love the 800m race. It's a beautiful expression of speed.

So I brought a middle-distance coach on the podcast to discuss this distance, 800m training, and how adult runners can get started with shorter, faster races.

Please welcome Tom Brumlik to the Strength Running Podcast (this is an excerpt from Team Strength Running).

Tom is an 800m specialist coach for the District Track Club in Washington, DC. He used to hold the General Manager role as well but is now working exclusively in a coaching capacity.

The DTC was started (and is still directed) by Matt Centrowitz, Sr. (father to Olympic Gold Medalist Matt Centrowitz) and features a range of elite middle distance runners.

Tom is on the podcast today to discuss how an elite running club like the DTC works (its funding, how it recruits members, and its origin) and the intricacies of 800m training.

He'll be answering questions like:

  • What kind of mileage levels do 800m runners run?
  • How long do these mid-distance runners go for their long runs?
  • What speed development workouts are required for 800m training?
  • Do runners from sprint or endurance backgrounds fair better in the 800?

We also discuss how to find all-comers track meets (there needs to be more of these!) so you can test yourself at the 800m distance.

Aug 12 2019

42mins

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Episode 104: Katy Sherratt on the Power of Running to Combat Homelessness

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Katy Sherratt joins us on the podcast today to discuss the mission of Back on My Feet and the power of running to combat homelessness.

And it is quite powerful! The organization has helped more than 7,000 and every dollar invested into Back on My Feet returns $2.50 to the local community. Talk about a positive return on investment!

In this conversation, we're discussing:

  • Why she initially chose to work at Back on My Feet
  • What lessons she's learned from using running to combat homelessness
  • How running works so well as a platform for self-improvement
  • The power of community to help members escape homelessness
  • Her history as a runner and what the organization is doing next

Getting up at 5:30 in the morning to run requires commitment. And for those who can commit, they'll be rewarded with a supportive community, housing and employment resources, and other tools that will help them achieve more of their goals - both on and off the road.

Aug 08 2019

42mins

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Episode 103: The Results of the Podcast Survey and the Future of the Strength Running Podcast

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After 100 episodes of the Strength Running Podcast, Jason announced a survey to get your feedback.

What format episode is your favorite? Do you prefer longer or shorter episodes? What would you like to see MORE of? And of course, what can be improved?

After analyzing hundreds of responses, there are some clear trends on what you like and would like to see in this podcast.

In this episode, Jason talks through the main takeaways from the survey and what changes to expect in the podcast.

The survey is still up so if you would like to add your voice, please do so! Visit strengthrunning.com/survey/ to give us your feedback.

Jul 25 2019

12mins

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iTunes Ratings

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By Maryland1966 - Sep 29 2019
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Enjoyed the insight from running coach to student.

Great!!

By adkview - Sep 25 2019
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Awesome podcast. It really helped me prepare for my first marathon!