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Health & Fitness
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Running

The Strength Running Podcast

Updated about 1 month ago

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

527 Ratings
Average Ratings
462
31
13
12
9

From Beginner to Elite

By Jsa2u - Jun 01 2020
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Pure gold! This podcast offers entertaining interviews, great strength knowledge, and of course, tips for running! Every type of runner can benefit from SR podcast. I love it! 10/10

The best running podcast out there

By ithacadan - May 24 2020
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There are a lot of great running podcasts out there, and I subscribe to many of them. But Strength Running is always the first one I check, and I never miss a new episode. Thanks Jason!

iTunes Ratings

527 Ratings
Average Ratings
462
31
13
12
9

From Beginner to Elite

By Jsa2u - Jun 01 2020
Read more
Pure gold! This podcast offers entertaining interviews, great strength knowledge, and of course, tips for running! Every type of runner can benefit from SR podcast. I love it! 10/10

The best running podcast out there

By ithacadan - May 24 2020
Read more
There are a lot of great running podcasts out there, and I subscribe to many of them. But Strength Running is always the first one I check, and I never miss a new episode. Thanks Jason!
Cover image of The Strength Running Podcast

The Strength Running Podcast

Latest release on Jul 09, 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: 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 #2: 135. Dr. Victoria Sekely on How to Fix Your Weak Areas, Run More, & Stay Healthy

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Victoria Sekely was a varsity tennis player at Georgetown where she got her undergraduate degree in human sciences. She then went to New York University and earned her doctorate in physical therapy.

She's a USATF-certified running coach, certified Kinesio Taping practitioner, and received her certified strength and conditioning specialist (CSCS) certification from the National Strength & Conditioning Association.

In this episode of the podcast, we're discussing a variety of weaknesses that are common in runners and how to address them:

  • A history of repeated and chronic injuries
  • No strength training or a lack of strength
  • An inability to run higher mileage
  • Poor technique

With races cancelled for the foreseeable future, now is the time to put in the real work of improving (instead of racing). Focus on training, identify your weak areas, and make your comeback to racing stronger than ever.

Show Links & Resources:

Thank you Victoria for sharing your expertise and helping us stay healthy!

Thanks PATH Projects!

PATH Projects made this episode of the podcast possible. They're an online-only retailer of high-quality running gear and apparel that I'm falling in love with.

Currently, I'm wearing the Sykes 5" Shorts (see them in action in this video), the Pyrinees hooded sweatshirt, and the Torch base liner. Their gear is unique, stylish, and a premium quality that feels great to wear. And because there's no retail markup, PATH is quite affordable.

They're using new technical fabrics and innovations to create award-winning apparel for endurance athletes. In fact, their Brim shorts and Tahoe base liner won Runner's World's 2018 Gear of the Year award. And the Pyrinees hoodie was named one of the best six sweatshirts for running in the cold by Gear Patrol.

Check out their full lineup of shorts, tops, hats, and base liners at PathProjects.com.

Apr 16 2020

57mins

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Rank #3: 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 #4: 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 #5: 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 #6: 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 #7: 136. Escape Injuries and Run a New PR: A Behind the Scenes Coaching Call

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One of my goals with Strength Running is to prevent you from making the same mistakes that I've made in my own running career. Because I've made almost all of them!

Some of my "favorite" mistakes have been:

Now, my coaching philosophy is more balanced. There's less pressure on any one individual workout and more on the total body of work completed during a training cycle.

And today on the podcast, I want to show you what that looks like in practice.

Brian is in his mid-40's and started running about five years ago. He's run a variety of races but only one marathon. A big reason why is that he's had a lot of injuries from knee pain, glute problems, and IT Band Syndrome.

We're discussing:

  • How Brian typically prepares for the marathon
  • His background in other sports
  • The steps he can take to prioritize healthy, pain-free running
  • Marathon training fundamentals

Show Links & Resources:

Thanks Brian for sharing your running life with us!

Thanks PATH Projects

PATH Projects made this episode of the podcast possible. They’re an online-only retailer of high-quality running gear and apparel that I’m falling in love with (and they're giving away three $75 gift cards!).

Currently, I’m wearing the Sykes 5″ Shorts (see them in action in this video), the Pyrinees hooded sweatshirt, and the Torch base liner. Their gear is unique, stylish, and a premium quality that feels great to wear. And because there’s no retail markup, PATH is quite affordable.

They’re using new technical fabrics and innovations to create award-winning apparel for endurance athletes. In fact, their Brim shorts and Tahoe base liner won Runner’s World’s 2018 Gear of the Year award. And the Pyrinees hoodie was named one of the best six sweatshirts for running in the cold by Gear Patrol.

Check out their full lineup of shorts, tops, hats, and base liners on their site - and don't forget to enter to win one of three $75 gift cards at PathProjects.com.

Apr 23 2020

57mins

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Rank #8: 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 #9: 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 #10: 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 #11: Episode 57: The Complete Guide to Hill Workouts

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Running uphill (against gravity) stresses your body in a unique way that you can’t mimic on flat land.

That stress results in some fantastic adaptations and benefits:

  • There’s less impact running uphill so it’s easier on your joints and connective tissues
  • Hills “force” you to run with better form, reinforcing a more efficient stride
  • Running up steep grades builds power more safely than running fast on flat terrain
  • Hills provide the most specific strength work runners could ask for
  • Hill workouts build strength, speed, endurance, VO2 Max, and every other metric runners care about!

While hill sessions aren’t too race-specific (unless you’re training for an entirely uphill race), they have a valuable place in any training program.

This episode discusses these benefits, when hills should be incorporated into your season, my 3 favorite types of hill workouts, and the type of runner who will benefit most from hills.

Apr 26 2018

15mins

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Rank #12: 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 #13: 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 #14: 128. Dr. Jordan Metzl on Having a Strong Butt and Staying Healthy

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A graduate of Harvard Medical School, Dr. Metzl is one of the most highly regarded doctors for runners. He delivers lectures around the world and has published numerous peer-reviewed papers.

In addition to his medical practices in New York and Connecticut, Jordan has written several books for athletes including:

He’s the creator of the IronStrength workout for runners and is a multiple marathon and Ironman finisher.

Today on the podcast, we’re discussing how to keep you healthy and running stronger.

Our topics of discussion include:

  • The importance of having a strong butt
  • Strength training’s (bloated?) injury prevention benefits
  • Balancing high mileage with staying healthy
  • The injury risks of highly cushioned shoes like the Nike Next%

Links & Resources From the Show:

Mar 05 2020

41mins

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Rank #15: 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 #16: Episode 84: How to Optimize Recovery with Christie Aschwanden

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Recovery means much more than what you do - it's also about what you don't do.

For example, many runners think foam rolling or taking an ice bath are effective recovery methods. And if you enjoy them, I won't argue! But what you're not doing is equally important:

  • Are you using your day off from running to do your own taxes and run 34 errands?
  • Did you plan your big (i.e., stressful) family vacation for your post-marathon recovery week?
  • Do you stay out late enjoying one or several too many adult beverages?

If the answer is yes, then it almost doesn't matter what you do for your post workout recovery.

Because the addition of stress - whether physical or mental - derails our best recovery efforts. That's why when I was in college, our track coach was very understanding of poor workout splits during mid-terms. You simply can't perform physically and mentally at a high level for very long.

We previously discussed a hierarchy of injury prevention strategies and how some tactics are far more effective than others. The same is true for recovery strategies.

I want you to understand the best, most productive, and effective ways to recover from your hardest workouts.

And I'm thrilled to present you with today's podcast episode with Ms Christie Aschwanden.

Christie is the lead science writer for FiveThirtyEight and a former health columnist for the Washington Post. She's also a finalist for the National Magazine Award and her work has been featured in DiscoverSmithsonian, and O, The Oprah Magazine.

A fellow Coloradan like myself, Christie was a high school state champion in the 1,6000m run, a national collegiate cycling champion, and an elite cross-country skier with Team Rossignol.

Her new book is Good to Go: What The Athlete in All of Us Can Learn From the Strange Science of Recovery.

She's on the podcast to discuss individual post workout recovery strategies but also the bigger questions:

  • How do we know if we're fooling ourselves that something is working (when it isn't)?
  • Why isn't it enough to simply ask, "Does this recovery method work?"
  • Overall, have we made recovery too complicated?
  • How do you prioritize mental recovery?
  • If you were to speak to the entire Olympic Team about recovery, what would you say?

This episode is an excerpt of my full conversation with Christie for the Team Strength Running group coaching program.

Feb 04 2019

44mins

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Rank #17: Episode 102: Running Form Expert Matt Phillips on Gait Retraining and Cues

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Matt Phillips is a running injury and performance specialist from England who's written for most major media platforms and has spoken at numerous international conferences. You might recognize him!

He's a massage therapist, video gait analyst, and is also the host of the Run Chat Live Podcast (I was recently a guest here!).

In this conversation, we're covering a lot:

  • When is gait retraining a good idea? Who should consider it?
  • What are the risks of trying to improve your form?
  • Are the risks of prolonged sitting substantial? How can we work around this?
  • Can you reinforce proper running technique without trying to?
  • What aspects of this topic have changed in the last 10 years?

If you'd like to reinforce proper form, improve your efficiency, and make running more economical you can do so using "form cues." They are simple to implement ways of automatically improving your gait.

See my three favorite form cues here.

Jul 17 2019

58mins

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Rank #18: 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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Rank #19: Episode 44: Coach Jenny Hadfield on How Beginners Should Start Running

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Depending on whether you started running today or last year, today's podcast will clarify the most high-impact training available to you.

Because certain training strategies and workouts are either too easy for some runners - or too difficult.

Like Goldilocks, it's important to plan training that's "just right."

And new runners are at an interesting time in their running careers. There's so much potential and improvements will come quickly as long as runners stay healthy and focused.

So first, don't get injured!

Next, run consistently!

If you're healthy and running consistently, now you can take "the next step" and start focusing on bigger goals.

Jenny Hadfield has been helping runners accomplish their wildest goals for over two decades with a regular column in Runner's World and her promotion of adventure travel around the world.

She's a best-selling author with titles like Running for Mortals and Marathoning for Mortals and has been called "THE coach of this generation."

Even though started running later in life, she's become quite the endurance athlete with race finishes around the world:

  • The Boston Marathon
  • Mark Burnett's Eco-Challenge
  • The Antarctica Marathon
  • The Grand Canyon Rim-to-Rim Challenge

With her coaching and running experience, we teamed up to help new runners with 0 - 18 months of running experience get their training started on the right foot.

Is that you? Don't miss this new episode of the Strength Running podcast.

Nov 27 2017

55mins

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Rank #20: 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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147. The Big Hydration Episode, with Sports Scientist Andy Blow

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Today's conversation is a long overdue episode on hydration. I'm thrilled to have Andy Blow on to share his expertise.

Andy is a Sports Scientist with a degree from the University of Bath, focusing his expertise on sweat, dehydration and cramping. He's also a former elite level triathlete with numerous Top 10 finishes and an Xterra World title. He's now the CEO of Precision Hydration.

As runners, we're all familiar with cramping, electrolytes, and hydration - but Andy really breaks these down for us. We talk about:

  • Fluid loss, dehydration, and over-hydration (known as hyponatremia)
  • Electrolytes
  • Environmental factors
  • Determining your sweat rate
  • What to do if you are a salty sweater

Andy helps us understand how to apply all this in training and in races. And I really appreciate his emphasis on simplifying hydration, depending on the environmental conditions and duration of workouts.

I hope this topic will be as fun for you to learn about as it was for me.

Thank You Naked Nutrition

I want to thank Naked Nutrition for their sponsorship of this podcast. They make great dietary supplements without artificial sweeteners, flavors, or colors. Only the purest ingredients - and everything is made in the USA.

I've been taking their Vanilla Whey Protein Powder for a few months now and can confidently say that it's the best protein powder I've ever had: it tastes great and I know I'm not ingesting what I don't need. I've used a lot of different protein powders over the years and this is definitely my favorite.

I love that this protein powder has only 3 ingredients and the whey is sourced from grass fed cows' milk. For those looking for a plant-based option, Naked Nutrition has vegan protein powders as well, also made from clean ingredients.

I've also started taking their Naked Greens supplement, which is basically a powder of different vegetables, grasses, and leafy greens. It certainly tastes like grass (that's the point, I think) but I like the fact that I'm giving my body an extra dose of veggies. I know many of us can all use a boost in our nutrition and this is a great way to do it.

Check out all their products and let me know what you think!

Jul 09 2020

1hr 1min

Play

146. Amelia Boone on Battling Your Inner Critic, the Nuances of Confidence, and Improving Self-Talk

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Amelia Boone is a giant in the obstacle course racing world and she's started competing in ultramarathons over the last few years as well. Many of her fans know she has struggled with an eating disorder and spent time in treatment last year. She’s now in recovery, she just moved to Colorado, and she’s been riding her Ellipti-Go on the Front Range’s big climbs over the last few months. 

Jason has always looked up to Amelia and admired her work ethic, her talent, and her drive. But also her vulnerability and how she invites us along as she deals with her struggles.

Amelia gave Jason some courage last year to share how losing his grandfather was so incredibly hard and the toll that it took. In this podcast, she gives us a glimpse of how she pushes through challenges and the things that she continues to struggle with.

In this episode as Jason and Amelia discuss:

  • Reframing criticism
  • The fine line of "trusting your body"
  • Self-talk and mantras during a race
  • The slippery slope of too much confidence

I hope you take away some lessons from this episode because no doubt, there’s a lot to learn from such an admirable human being.

Thank You PATH Projects!

PATH Projects continues to be a great supporter of this podcast! I'm grateful for their partnership and want to share more about their products - I think you'll love them as much as I do.

PATH Projects is an online-only retailer of high-quality running gear and apparel. That means there is no retail markup, making their products quite affordable.

Currently, I’m wearing the Sykes 5″ Shorts (see them in action in this video) and I'll be getting a pair of their new Wildcat 3” racing shorts soon. If you know me, you won't be surprised that I'm really excited about this! I know they will be my go-to shorts for running.

PATH uses new technical fabrics and innovations to create award-winning apparel for endurance athletes. In fact, their Brim shorts and Tahoe base liner won Runner’s World’s 2018 Gear of the Year award. And the Pyrinees hoodie was named one of the best six sweatshirts for running in the cold by Gear Patrol.

You know you'll be wearing the best when you select PATH Projects!

Jul 02 2020

47mins

Play

145. How to Build Mindset Mastery and the Mental Skills to Thrive

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At Strength Running, we're focusing on mastering our mindset in 2020. How do we build the mental fitness to have unstoppable confidence, the mental toughness to persevere, and the fortitude to stay consistent with your training month after month?

In this episode, coach Jason Fitzgerald discusses:

  • The benefits you should expect from sports psychology
  • Common mistakes he wants you to avoid
  • A story of his first experience with the performance psychology strategy of visualization
  • Two strategies for improving your mental fitness 

Today's sponsor is our newest training program: Mindset Mastery.

This course makes performance psych approachable for all runners by focusing on the 5 core mental skills for endurance athletes: Focus, Anxiety Management, Intensity, Mental Toughness, and Confidence. 

It includes video presentations, guidance from renowned sports psychologists, mental exercises, a complete Training Plan Library, and the Mindset Toolbox of bonus resources.

See all the details at strengthrunning.com/mindset/

Jun 25 2020

23mins

Play

144. Dr. Cindra Kamphoff on Managing Fear and Reframing Adversity

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In today’s episode, we’re discussing how to reframe adversity and manage fear.

Cindra has numerous tools that she talks about for reframing adversity. One that I liked, in particular, is asking yourself "why is this happening for me?", instead of "to me". This helps to view challenges in light of the growth opportunities. She also suggests asking yourself questions like:

  • What is the opportunity here?
  • How is this situation a gift?
  • What is amazing about my life/family?
  • What can I be grateful for?

Cindra shares facts about fear to highlight that fear is universal and that we can choose to act courageously.

In this conversation, Cindra also provides actionable steps for:

  • Overcoming negative bias
  • Developing mental toughness
  • Ways to train your mind daily with Grit Priming Exercises
  • Dealing with fear

I hope you'll enjoy listening to this episode and putting these strategies into action for yourself.

I want to thank Naked Nutrition for their ongoing sponsorship of this podcast. They make great dietary supplements without artificial sweeteners, flavors, or colors. Only the purest ingredients - and everything is made in the USA.

I've been taking their Vanilla Whey Protein Powder for several weeks now and can confidently say that it's the best protein powder I've ever had: it tastes great and I know I'm not ingesting what I don't need. I've used a lot of different protein powders over the years and this is definitely my favorite.

I love that this protein powder has only 3 ingredients and the whey is sourced from grass fed cows' milk. For those looking for a plant-based option, Naked Nutrition has vegan protein powders as well.

I've also started taking their Naked Greens supplement, which is basically a powder of different vegetables, grasses, and leafy greens. It certainly tastes like grass (that's the point, I think) but I like the fact that I'm giving my body an extra dose of veggies.

Check out all their products and let me know what you think once you try them out!

Jun 18 2020

51mins

Play

143. Confronting Inequality, with Black Girls RUN! CEO Jay Ell Alexander

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Our guest today is Jay Ell Alexander. She’s the owner of The Vaughn Strategy, a public relations strategy consulting firm. And in 2018, she become the owner and CEO of the Black Girls RUN! Organization.

Black Girls RUN! wants to encourage African-American women to make fitness and healthy living a priority. Their goal is to create a movement to lower the disproportionately high health outcomes in the female African-American community and subsequently, lower the number of women with chronic diseases associated with an unhealthy diet and sedentary lifestyle.

Our discussion today focuses on the history of Black Girls RUN, the health disparities African-American women experience, how we can all work together to create a more equal playing field, and how you can get involved with Black Girls Run. 

Thank You PATH Projects

I also want to express my gratitude for the ongoing support from PATH Projects. They make affordable running gear that’s incredibly high quality. You can find everything from running shorts to headwear on their site.

Currently, I’m wearing the Sykes 5″ Shorts (see them in action in this video), the Pyrinees hooded sweatshirt, and the Torch base liner. Their gear is unique, stylish, and a premium quality that feels great to wear. And because they are a direct to consumer shop, PATH skips the retail markup and keeps prices affordable.

I personally love how functional their gear is – both for running and wearing around the house. Check them out, you won’t be disappointed!

Jun 11 2020

41mins

Play

142. Master Your Mental Game with Pro Sports Psychologist Justin Su’a

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Justin is currently the Mental Performance and Leadership Coach with the Tampa Bay Rays, a major league baseball team. Prior to that, he worked for the Boston Red Sox and Cleveland Browns. He works with both coaches and players to improve the overall performance of their organizations.

Justin holds a Master of Science degree in Sport and Performance Psychology and his framework for improving performance will give us a glimpse of how he works with a variety of his clients.

We also address questions such as:

  • What happens when you focus on results versus the process?
  • Is it possible to "teach an old dog new tricks"?
  • Should you tinker with your training plans to improve faster?
  • Does goal setting work for everyone?

I hope you find this conversation filled with useful suggestions and ideas on how you, too, can improve your mental game.

Thank You Naked Nutrition

I want to thank Naked Nutrition for joining as our newest podcast sponsor. They make dietary supplements with the purest ingredients with no artificial sweeteners, flavors, or colors - and everything is made in the USA.

I've been taking their Vanilla Whey Protein Powder for several weeks now and can confidently say that it's the best protein powder I've ever had: it tastes great and I know I'm not ingesting what I don't need. I've used a lot of different protein powders over the years and this is definitely my favorite.

I love that this protein powder has only 3 ingredients and the whey is sourced from grass fed cows' milk. For those looking for a plant-based option, Naked Nutrition has vegan protein powders as well.

I'm also getting a shipment of their Naked Greens powder soon. I'll tell you about it after I test it out.

Check out all their products and let me know what you think once you try them out!

Jun 04 2020

53mins

Play

141. How to Build Strong & Happy Hamstrings, with Duane Scotti, DPT, PhD

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Duane is the owner of Spark Physical Therapy in New Haven, CT and host of the Healthy Runner Podcast.

Duane initially started running as an adult, wanting to add some cardio to his gym sessions. After having a hip surgery, his doctor advised him to get off the treadmill and run outside. Without having fully recovered, Duane suffered a running-related hamstring tendon injury.

Through his own rehabilitation and his work as a physical therapist, Duane continues to set Personal Bests in his running career. He joins us today to have a deep-dive conversation about hamstring injuries:

  • the root causes of hamstring injuries
  • how to strengthen them (and his favorite hamstring exercise)
  • prevention advice (it's far easier to prevent than treat an injury!)
  • common myths about rehabilitation

Duane not only has the clinical expertise to evaluate and treat hamstring injuries but the coaching expertise to design training that better protects you from hurting this important muscle group.

We'll also discuss why tight hamstrings are sometimes falsely labeled an injury, why glute strength is intimately tied to hamstring health, and how "rest" is rarely the treatment for injuries.

Duane and Jason also talk about:

  • Why runners with hamstring issues should think twice about pool running
  • Can heavy shoes impact your hamstring health?
  • The most effective hamstring exercises for runners
  • When runners can use NSAIDS and when to avoid them

Show Links & Resources:

May 28 2020

58mins

Play

140. Stay Healthier Longer & Recover Faster: A Performance Framework for Injuries with Coach David Joyce

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David Joyce is a titan in the world of elite sport. He has worked at the highest levels of world athletics and with multiple national, world, and Olympic Champions. He’s worked at two Olympic Games, with elite rugby and soccer teams, and is currently the Head of Athletic Performance with the Greater Western Sydney Giants soccer team in Sydney, Australia.

He holds masters degrees in both sports physiotherapy and strength and conditioning and teaches the Masters of Strength and Conditioning course at Edith Cowan University in Perth.

He’s the main editor of two authoritative books on athletic performance and injury risk mitigation, the first is Sports Injury Prevention and Recovery: Integrating Medicine and Science for Performance Solutions and the second is High-Performance Training for Sports: The Authoritative Gide for Ultimate Athletic Conditioning.

In this episode, we’re discussing a more effective approach to injury recovery: a performance framework that isn’t simply interested in healing the injury, but actually getting you to your pre-injury level of performance.

We’ll talk about:

  • the major goals of this approach
  • how rehabilitation evolves over the course of an injury
  • major screening considerations for injuries
  • David’s top strategies for staying healthy if you currently don’t have an injury

For more on injuries, hear from 9 elite runners on their favorite prevention and recovery advice!

Thank you to our sponsor Inside Tracker! Test your blood to see if you're overtraining or have any hormones out of the optimal range. Use code strengthrunning to save 10% on any test.

May 21 2020

53mins

Play

139. Strength & Conditioning Director Scott Caulfield on Lifting at Home, Strength Scheduling, and Stocking a Home Gym

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Scott Caulfield is the director of strength and conditioning at Colorado College and previously the coaching education manager and head strength and conditioning coach for the National Strength and Conditioning Association (NSCA).

He holds a bachelor's degree in physical education, a master's degree in sports coaching, and three important certifications:

  • Certified Strength & Conditioning Specialist with Distinction (NSCA)
  • Registered Strength & Conditioning Coach with Distinction (NSCA)
  • Level 2 Advanced Sports Performance Coach (USA Weightlifting)

Scott has held strength coaching roles at Dartmouth College, the River Valley Club, the Vermont Frost Heaves, and Colorado College.

Topics from this episode include:

  • What a "Director of Strength & Conditioning" typically does on a day to day basis
  • The strength training differences needed for runners vs. hockey players
  • How to lift effectively at home without a lot of equipment
  • The strength implements he recommends buying for a total of less than $90
  • How to schedule strength training as an endurance runner

Show Links & Resources:

Support our Sponsor, Inside Tracker

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)!

May 14 2020

37mins

Play

138. You Have a Decision to Make. What Are You Going to Do?

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Runners, friends, I recorded this episode to give you a small jolt of encouragement when I think we all need it.

I sincerely hope you are well, safe, healthy, and able to see those who you most care about. I’m in awe at the bravery of our healthcare pro’s who put their lives at risk to help others - and I’d like to give an enormous, public thank you to these heroes. 

As we’re all experiencing more and more fatigue from being quarantined and isolated, I hope that you reflect on what’s most important to you, invest in that, and encourage those around you with positivity.

We don’t have a formal sponsor for this episode but I’d like to thank all of you for making it possible. Without your support and feedback, we wouldn’t be here today.

I’m still in shock that the Strength Running Podcast is consistently in the Top 3 most popular running podcasts in the US. Thank you for every review, every download, and every share with your friends.

Thank you for listening.

Resources:

May 07 2020

6mins

Play

137. Running 50 Marathons in 50 States with Marathon Training Academy’s Angie Spencer

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Angie Spencer is the cohost of the Marathon Training Academy Podcast and someone who just finished the 50 state challenge.

But she added two important twists: first, not every race was a marathon. Some of them were ultramarathons!

And she didn't run all of the marathons just to finish them. In fact, her 50th marathon this past January in Hawaii was a substantial Personal Best.

How in the world did Angie run a PR in the marathon - a BQ no less - more than a decade after starting the challenge?

She's on the pod to talk about just that. We're also discussing:

  • How she maintained her motivation over more than 10 years to finish the 50 state challenge
  • The mistakes she'd avoid if she were to start over again
  • How her training evolved to make her into a more resilient, stronger, faster marathoner
  • What's next for Angie after completing such a long-term goal

If you're thinking about committing to a monumental goal like a multi-year running streak, 50 marathons in all 50 states, or even a time-based goal like a sub-3 marathon, this episode with Angie Spencer is for you.

Resources & Links:

Thank you Angie for sharing your story with us on the podcast! Be sure to say hi on Instagram!

Enter to Win with PATH Projects

This episode of the Strength Running Podcast is sponsored by PATH Projects. They’re an online-only retailer of high-quality running gear and apparel that I’m falling in love with (and they’re giving away three $75 gift cards!).

Currently, I’m wearing the Sykes 5″ Shorts (see them in action in this video), the Pyrinees hooded sweatshirt, and the Torch base liner. Their gear is unique, stylish, and a premium quality that feels great to wear. And because there’s no retail markup, PATH is quite affordable.

They’re using new technical fabrics and innovations to create award-winning apparel for endurance athletes. In fact, their Brim shorts and Tahoe base liner won Runner’s World’s 2018 Gear of the Year award. And the Pyrinees hoodie was named one of the best six sweatshirts for running in the cold by Gear Patrol.

Check out their full lineup of shorts, tops, hats, and base liners on their site – and don’t forget to enter to win one of three $75 gift cards at PathProjects.com (the giveaway ends on May 3rd!).

Apr 30 2020

54mins

Play

136. Escape Injuries and Run a New PR: A Behind the Scenes Coaching Call

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One of my goals with Strength Running is to prevent you from making the same mistakes that I've made in my own running career. Because I've made almost all of them!

Some of my "favorite" mistakes have been:

Now, my coaching philosophy is more balanced. There's less pressure on any one individual workout and more on the total body of work completed during a training cycle.

And today on the podcast, I want to show you what that looks like in practice.

Brian is in his mid-40's and started running about five years ago. He's run a variety of races but only one marathon. A big reason why is that he's had a lot of injuries from knee pain, glute problems, and IT Band Syndrome.

We're discussing:

  • How Brian typically prepares for the marathon
  • His background in other sports
  • The steps he can take to prioritize healthy, pain-free running
  • Marathon training fundamentals

Show Links & Resources:

Thanks Brian for sharing your running life with us!

Thanks PATH Projects

PATH Projects made this episode of the podcast possible. They’re an online-only retailer of high-quality running gear and apparel that I’m falling in love with (and they're giving away three $75 gift cards!).

Currently, I’m wearing the Sykes 5″ Shorts (see them in action in this video), the Pyrinees hooded sweatshirt, and the Torch base liner. Their gear is unique, stylish, and a premium quality that feels great to wear. And because there’s no retail markup, PATH is quite affordable.

They’re using new technical fabrics and innovations to create award-winning apparel for endurance athletes. In fact, their Brim shorts and Tahoe base liner won Runner’s World’s 2018 Gear of the Year award. And the Pyrinees hoodie was named one of the best six sweatshirts for running in the cold by Gear Patrol.

Check out their full lineup of shorts, tops, hats, and base liners on their site - and don't forget to enter to win one of three $75 gift cards at PathProjects.com.

Apr 23 2020

57mins

Play

135. Dr. Victoria Sekely on How to Fix Your Weak Areas, Run More, & Stay Healthy

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Victoria Sekely was a varsity tennis player at Georgetown where she got her undergraduate degree in human sciences. She then went to New York University and earned her doctorate in physical therapy.

She's a USATF-certified running coach, certified Kinesio Taping practitioner, and received her certified strength and conditioning specialist (CSCS) certification from the National Strength & Conditioning Association.

In this episode of the podcast, we're discussing a variety of weaknesses that are common in runners and how to address them:

  • A history of repeated and chronic injuries
  • No strength training or a lack of strength
  • An inability to run higher mileage
  • Poor technique

With races cancelled for the foreseeable future, now is the time to put in the real work of improving (instead of racing). Focus on training, identify your weak areas, and make your comeback to racing stronger than ever.

Show Links & Resources:

Thank you Victoria for sharing your expertise and helping us stay healthy!

Thanks PATH Projects!

PATH Projects made this episode of the podcast possible. They're an online-only retailer of high-quality running gear and apparel that I'm falling in love with.

Currently, I'm wearing the Sykes 5" Shorts (see them in action in this video), the Pyrinees hooded sweatshirt, and the Torch base liner. Their gear is unique, stylish, and a premium quality that feels great to wear. And because there's no retail markup, PATH is quite affordable.

They're using new technical fabrics and innovations to create award-winning apparel for endurance athletes. In fact, their Brim shorts and Tahoe base liner won Runner's World's 2018 Gear of the Year award. And the Pyrinees hoodie was named one of the best six sweatshirts for running in the cold by Gear Patrol.

Check out their full lineup of shorts, tops, hats, and base liners at PathProjects.com.

Apr 16 2020

57mins

Play

134. From Pro Soccer to Ultra Endurance: How Luke Tyburski Reinvented Himself

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Luke Tyburski has overcome more in his relatively short life than most of us. His dream as a child was to play professional soccer on the world stage. And he accomplished exactly that as an adult, playing in lower-level professional leagues in California, Louisiana, and the UK.

But his dreams were cut short after a series of debilitating injuries. He couldn't maintain the workload of a high-level soccer player without getting hurt.

Soon, he succumbed to severe clinical depression. With no backup plan and thoughts of suicide running through his mind, Luke felt lost.

But then he discovered endurance sports.

Reinventing himself as an ultra-endurance adventurer, Luke started competing in the most brutal events on the planet:

  • The Ultimate Triathlon - a 12-day, 2,000km triathlon across multiple countries
  • Marathon des Sables - a 6-day, 156-mile ultramarathon in the Sahara Desert
  • The Everest Ultramarathon - a 40-mile ultra going down from Base Camp (elevation 17,000 feet)

And these are just the most extreme events!

Now, Luke is still focused on ultra-endurance events but also in sharing his journey.

In this episode of the podcast, Luke and I talk about his background as a soccer player and how he decided to become an ultra-endurance athlete.

Specifically, we discuss:

  • What he learned from being injured so frequently as a soccer player
  • How those injuries influence his training for running events
  • The shifts in mindset that were required to transition from soccer to ultra running
  • How running helped him fight his clinical depression
  • What keeps Luke motivated today

Luke is a teacher and has a way of lifting up those around him. I felt inspired, motivated, and in a positive state of mind after I spoke with him and I know you will, too!

Show Links & Resources:

Thank you SteadyMD

Our sponsor for this episode of the podcast is SteadyMD. They pair you with a primary care doctor, online, who’s available via phone, text, or video for all of your needs. It's tele-medicine at its finest.

And not just any doctor, but a fellow runner who understands the training process, your recovery needs, repetitive stress injuries, and can easily order you blood work, referrals for specialists, and more. Dr. Josh Emdur leads the program and he's a sub-3 marathoner!

Visit SteadymD to learn more about this innovative medical service for endurance runners and reserve your spot.

Apr 09 2020

1hr 1min

Play

133. Olympian Emma Coburn on Momentum, Training Staples, and Extending Her Season

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Today on the podcast, we're talking with Emma Coburn on the incredible success she's had over the last few years.

For nearly a decade, Emma Coburn has been a force to be reckoned with in the 3,000m steeplechase - a notoriously difficult race that requires strength, coordination, and an unwavering focus.

In this conversation, we're discovering how Emma has engineered such a tremendous career over a long period of time. Emma and I talk about:

  • What she's doing right now to maintain her momentum now that the 2020 Olympics have been postponed
  • The training staples that are consistently present in her training
  • Advice for runners who've had their spring races cancelled
  • The elements of her training that have changed over time
  • Her advice for high school girls transitioning to college track and cross country
  • When she knows its time to move out of her comfort zone

Subscribe to the podcast in iTunesSpotifyStitcheriHeartRadio, or Google Play.

Show Links & Resources:

Thank you Elevate Running Camp

A big thanks to our new sponsor, Elevate Running Camp! This is an awesome opportunity to enjoy some of the best trails in the country and a mecca for distance running in Boulder, Colorado.

Elevate is a 4-day, 3-night adult running camp with pro athletes, doctors, and other experts to help you make the most from the retreat. You'll be able to get a post-run massage, do some outdoor yoga, and most importantly, connect with other runners just like you. Plus, you get a swag bag and professional camp photos to post all over your Instagram account!

All ages and paces are welcomed and the price, excluding travel to Boulder, is all-inclusive with lots of great food for runners as well.

While registration is currently closed because of the coronavirus, I encourage you to sign up for their email list on their site. You’ll be the first to know when registration reopens and when it does, you can use code elevatestrength200 to save $200 off a camp of your choice.

Apr 02 2020

29mins

Play

132. Coach Abby Stanley on Athletic Development and Making the Most of Your Training

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Abby Stanley is the assistant cross country and track coach for Cal Baptist and the cohost of the Up and Running Podcast.

She's also my teammate for Rambling Runner's Virtual Race Series Podcaster Challenge. And I'm happy she's on my team - she's a 2:52 marathoner, too!

Her first race ever was a marathon in college - not the best introduction to racing, but it got her hooked. Now, she surrounds herself with running as a coach and podcaster.

On the Strength Running podcast, we're discussing a wide-ranging set of issues designed to help you improve:

  • What aspect of fitness do most runners need to develop?
  • How does she focus on injury prevention - and what are the most effective prevention strategies?
  • Should beginners race "complex" or challenging races?
  • How can we adapt the lessons she's learned working with college athletes to us adult runners?

Subscribe to the podcast in iTunesSpotifyStitcheriHeartRadio, or Google Play.

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

Mar 26 2020

57mins

Play

131. My Spring Race is Canceled... Now What?

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This episode answers the #1 question runners have asked over the last week: 'now that my spring race is canceled, what do I do now?'

You'll hear from Jen Miller, author of Running: A Love Story and the person behind the New York Times weekly running newsletter. She had a marathon and a 50k on her plate this spring but both races are canceled. Jason and Jen discuss what she can do now and her unique circumstances that take priority over running.

Team Strength Running - our virtual team - is open indefinitely to help you stay connected to the running community. This is our group coaching program where you get a coach, a library of training plans, strength and core routines, ongoing education with a new expert interview every week, and the support and camaraderie of having a network of other runners just like you. It’s a team, after all!

If you’d like to see more details and potentially join, go to https://strengthrunning.com/join-the-team/ to learn more.

A virtual race series that I’ve joined is The Rambling Runner series. You can find more info at https://www.theramblingrunner.com/virtualraceseries or you can simply search for the rambling runner club on Strava and join from there. It’s entirely free and this is one of the best opportunities to stay connected in the coming months.

Mar 19 2020

22mins

Play

130. Coronavirus and Running, with Beth Skwarecki of Lifehacker

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This is an extra episode this week about the coronavirus. All of our lives have been disrupted over the last few weeks and things seem to be getting worse, so I wanted to give some advice to runners out there on how to handle their training and race schedule in a time like this. 

Beth Skwarecki joins us to discuss pandemics from a historical perspective, talk more about why this is unlike the flu, and what you can do to keep yourself and loved ones healthy and safe.

Beth is the Health Editor of one of the largest blogs in the World, Lifehacker and runs their health and fitness vertical called Vitals. She has published two books - Genetics 101 and Outbreak! 50 Tales of Epidemics that Terrorized the World. Her work has been featured in Science, Medscape, Scientific American, and many other major media sources.

Be sure to stay tuned after our conversation; I’ll be talking about what you can do to stay fit if you’re isolated at home or if your spring race has been cancelled.

Use these routines to stay fit and strong at home:

Mar 16 2020

41mins

Play

129. How to Run a Faster Marathon: A Case Study

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Justin ran his first marathon last year in 3:53 after a few years of consistent running. But he's recently taken the last 6 months off from running for a move and a new PhD program.

His goal is to run a much faster marathon this fall. Without much race history and a relatively low training age, we're left with many questions:

  • How will he do it?
  • What aspects of his training demand improvement?
  • What elements of training from his last cycle should remain the same?
  • Should he start training for a fall marathon now?
  • How can he take "the next step" with his running but also stay healthy?

The marathon is a uniquely difficult event so our preparation must be methodical. It's the longest distance that's not considered an ultra marathon. And while many ultras are on trails, most marathons are on the roads, providing far more stress and impact than a trail race.

Moreover, the human body is only capable of storing enough carbohydrates for about 20 miles of hard exercise. Hitting the wall - or the infamous marathon bonk - is because runners don't have enough carbs to fuel their high-intensity running.

Clearly, we need to take the marathon seriously.

And Justin is ready to do just that. In this episode, we're going to learn:

  • His background and how long he's been running
  • What his training was like for his first marathon
  • His history with injuries and other race distances
  • The strategy from March - October for a faster marathon
  • What he should right now (note: it's not start training for his fall marathon)
  • The concrete training upgrades he ought to make for a faster race

Justin is a regular runner just like all of us. He's a 25-year old PhD student living in Philadelphia who started taking running more seriously after he fell in love with his progress.

And now, he's starting to think about qualifying for Boston and potentially running a sub-3 marathon.

Mar 12 2020

46mins

Play

128. Dr. Jordan Metzl on Having a Strong Butt and Staying Healthy

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A graduate of Harvard Medical School, Dr. Metzl is one of the most highly regarded doctors for runners. He delivers lectures around the world and has published numerous peer-reviewed papers.

In addition to his medical practices in New York and Connecticut, Jordan has written several books for athletes including:

He’s the creator of the IronStrength workout for runners and is a multiple marathon and Ironman finisher.

Today on the podcast, we’re discussing how to keep you healthy and running stronger.

Our topics of discussion include:

  • The importance of having a strong butt
  • Strength training’s (bloated?) injury prevention benefits
  • Balancing high mileage with staying healthy
  • The injury risks of highly cushioned shoes like the Nike Next%

Links & Resources From the Show:

Mar 05 2020

41mins

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iTunes Ratings

527 Ratings
Average Ratings
462
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13
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9

From Beginner to Elite

By Jsa2u - Jun 01 2020
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Pure gold! This podcast offers entertaining interviews, great strength knowledge, and of course, tips for running! Every type of runner can benefit from SR podcast. I love it! 10/10

The best running podcast out there

By ithacadan - May 24 2020
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There are a lot of great running podcasts out there, and I subscribe to many of them. But Strength Running is always the first one I check, and I never miss a new episode. Thanks Jason!