The Strength Running Podcast

Kim Dawson is a professor of kinesiology at Wilfrid Laurier University in Waterloo, ON, Canada. Her extensive education and research in psychomotor behaviour and exercise science gives her a deep understanding of the issues that affect performance. She has worked with elite athletes, Olympians and professional sport organizations for over 10 years. This episode is all about managing emotions like stress, pre-race anxiety, and nervousness, so you can transform them into ambition for a great run. Don't miss even more ideas on how to build mental skills at strengthrunning.com/brain/. Thank you Athletic Greens! One scoop of AG1 gives me 75 vitamins, minerals, and whole food-sourced ingredients including a greens superfood blend, probiotics, prebiotics, adaptogens, and more. AG1 helps me fill in any nutrition gaps in my diet - because I know I don't eat perfectly - and gives me a nice boost of energy and focus throughout the day. But what I love about AG1 is that it changes. Over the last decade, they've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and more rigorous with 3rd party testing. Go to athleticgreens.com/jason to see the great offer they've put together for podcast listeners: you'll get a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop if you want to make AG1 a part of your regular healthy lifestyle. Go to athleticgreens.com/jason to sign up today. Thank you IMPOSSIBLE Sleep! We're also supported by IMPOSSIBLE SLEEP, a new performance sleep drink to help high performers get the most out of their nightly rest. Impossible Sleep is a melatonin free sleep drink mix that provides deep recovery while gently lulling you to sleep. Learn more about it at impossible.co/jason/ and be sure to use code Jason20 to save 20% on your first subscription order. The product is very simple - it only has two ingredients with magnesium to promote muscle recovery and deep sleep, and L-theanine for a subtle calming effect that helps you wind down at the end of the day. If you're like me, you don't have problems pushing your limits, but you may struggle to fall asleep at the end of the day. But high achieving runners have to prioritize their sleep - it's like a performance enhancing drug that allows us to absorb our training, improve, and race faster. IMPOSSIBLE Sleep helps you optimize your bedtime routine so you can get as much deep recovery as possible. And when you consider that studies have shown that sleep loss can lead to glucose imbalances, increased anxiety, and your risk of getting sick, it's a no brainer to get as much high quality sleep as you can. Now you can get 20% off your first subscription order at impossible.co/jason/ with code jason20. That's 20% off your first subscription order at impossible.co/jason/ and don't forget to use code jason20 at checkout.

Jason Fitzgerald is the driving force behind Strength Running's website, video channel, and podcast, but you may not know as much about his life behind the scenes. Today Jason gets interviewed about his history, advice for runners and entrepreneurs, his current aspirations, and more! Jason's friend and fellow coach, Sara Manderscheid, agreed to spend some time talking with him about who he is behind the microphone. Sara is a running coach and Boston qualifier with more than 15 years of competitive experience. She hosts the Elevate Your Running Podcast and Elevate Your Running camps held in Boulder, Colorado. After Jason spoke at one of her recent camps, several campers requested to learn more about him personally. So Sara and Jason sat down to discuss his history with running, how Strength Running came to be, and many of his favorite things related to the sport. Sara talks in depth with Jason about his career, his personal life, and of course all things running, including: Mindsets and mantras Favorite race distances What he craves after a long run Past training failures and what he wished he'd learned sooner Favorite types of podcast topics Advice for runners and entrepreneurs His preference for super short shorts! Links & Resources from the Show: Learn more about Coach Sara Listen to the Elevate Your Running Podcast Get even more behind the scenes info about Jason! Connect with Jason on Instagram Thank you Elemental Labs! A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping. Elemental Labs' products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The citrus flavor has quickly become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out Elemental Labs to try their new flavor or get a free sampler pack. Thank You Athletic Greens! Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out Athletic Greens to redeem your offer today.

Living through the recent pandemic has made us acutely aware of the need to adapt to changing circumstances. We can only control the controllables, and there are very few of them! This week's podcast guest has had an enormous impact on the world of high school coaching. Mr. Ryan Banta is a coach with more than 20 years of experience and the author of The Sprinter's Compendium. At the high school level, Ryan has produced 135 All-State medalists, including 10 state champions and 15 runners-up. He also coached this year's state championship team. A major factor in Ryan's success comes from his ability to help others embrace the twists and turns of the training process. He is a master at reframing setbacks and teaching his runners that success comes from being adaptable. Ryan's knowledge and experience applies to runners of all levels and with goals at any distance. Ryan's breadth and depth of knowledge make for a fascinating conversation on so many aspects of adaptability, including Why training plans always get changed How to remain flexible, while still pushing yourself forward Why it's so hard to change your plan even when your plan needs to change Our favorite forms of cross-training for runners Specific changes you can make to your training based on the setback you're experiencing Practical, every day training modifications for distance runners Links & Resources from the Show: Learn more about Ryan Banta Follow Ryan on Twitter Connect with Ryan on Linked In Check out Ryan's book, Sprinter's Compendium Listen to a previous episode with Ryan Download our free Season Planner worksheet Thank You Athletic Greens! Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out Athletic Greens to redeem your offer today. Thank you Gnarly Nutrition! What an amazing brand name! But Gnarly Nutrition don't just sound great, they make amazing nutrition products to help athletes like you optimize their diet, fuel smarter, and reach new heights in training. Their chocolate whey protein powder blows my mind - it's the tastiest protein powder I've ever had. I mix it with almond milk and it's just amazing how creamy and sweet it tastes. Gnarly is a trusted supplier of nutrition products to athletes because all of their protein powders, pre-workout supplements, amino acids, and fuel are all NSF-certified. That means you can trust everything from Gnarly to be safe, clean, and free of any banned substances. ​​They comply with strict standards and procedures during every stage of the product's development, including unplanned on-site inspections, to ensure you know exactly what you're putting in your body. Fuel better and recover smarter so that you can do more of what you love: running. Go to gognarly.com and be sure to use code GNARLY20 to save 20% sitewide on your entire order.

Ali Feller has become a beacon of enthusiasm for the sport of running and its passionate, supportive community. Her podcast, Ali on the Run, is one of the most popular running podcasts out there, with hundreds of episodes and countless fans. On her long-running podcast, Ali has had conversations with many of the sport's most recognized runners. She is also continuing to work to make listeners more familiar with guests whose stories we don't get to hear enough about. Ali is a marathoner, a TedX Speaker, and a race announcer for New York Road Runners and Millennium Running. She is also a freelance writer and editor whose work has appeared in numerous publications including Runner's World, Self, Fitness and Women's Running. But most importantly, Ali is a blast to talk to about anything related to running and beyond! As a fellow podcaster, Ali and I could talk endlessly about all things running. Our conversation today will give you some insight into Ali's background and her passion for the sport, including: The way that running brings us closer to the elites than almost any other sport How running provides the opportunity for limitless storytelling Why word of mouth matters so much when it comes to spreading a love for the sport How Ali's competitive dance background prepared her for the ups and downs of training and racing The infinite opportunities to find joy in running by doing it whatever way you love most How Ali's podcast discussions help humanize elite runners and make their stories so relatable Enjoy my enthusiastic discussion with Ali! Links & Resources from the Show: Visit Ali's website Follow Ali on Instagram Watch Ali's TedxBoston talk Give kudos to Ali on Strava! Thank you Elemental Labs! A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping. Elemental Labs' products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The citrus flavor has quickly become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out Elemental Labs to try their new flavor or get a free sampler pack. Thank you Gnarly Nutrition! What an amazing brand name! But Gnarly Nutrition don't just sound great, they make amazing nutrition products to help athletes like you optimize their diet, fuel smarter, and reach new heights in training. Their chocolate whey protein powder blows my mind - it's the tastiest protein powder I've ever had. I mix it with almond milk and it's just amazing how creamy and sweet it tastes. Gnarly is a trusted supplier of nutrition products to athletes because all of their protein powders, pre-workout supplements, amino acids, and fuel are all NSF-certified. That means you can trust everything from Gnarly to be safe, clean, and free of any banned substances. ​​They comply with strict standards and procedures during every stage of the product's development, including unplanned on-site inspections, to ensure you know exactly what you're putting in your body. Fuel better and recover smarter so that you can do more of what you love: running. Go to gognarly.com and be sure to use code GNARLY20 to save 20% sitewide on your entire order.

Running is essentially a series of one-legged hops repeated over and over again. The repetitive nature of running can exacerbate imbalances in any part of our body. While many mild asymmetries are normal and not necessarily cause for concern, others can make you more injury prone. This week's guest helps runners deal with all types of imbalances. Dr. Sarah Ceschin is a physical therapist from Boulder, Colorado, who I had the pleasure of meeting in person at a recent group run. Sarah works with a variety of athletes, particularly runners and climbers. If you ever find yourself in need of a physical therapist, try to seek out one who is familiar with treating runners! As a runner herself, Sarah understands the demands of running and helps runners stay healthy and strong. As a physical therapist, she deals with athlete imbalances on a daily basis and is a tremendous resource to learn how to address them. In our discussion, we dive deep into the topic of asymmetries and imbalances, including: How to define an imbalance, and where you may find unexpected imbalances in your body Why some imbalances are normal and shouldn't make you worry How more pronounced imbalances may increase your risk of overuse injuries The unexpected asymmetries you may discover in trail running How fatigue accentuates imbalances: picture mile 26 of a marathon! The importance of strength work to minimize the impact of imbalances If you're looking to maximize your strength and durability, you'll enjoy my conversation with Sarah! Links & Resources from the Show: Visit Sarah's website Follow Sarah on Instagram and Facebook Learn how to prevent overuse injuries here Thank You InsideTracker! This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body's data and get a firm idea of how well you're responding to training. Understanding your body's biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you're over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes. I've personally gotten three Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven't done a deep dive on your biomarkers yet. Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. If you're ready to take control of your health and optimize your training, get 25% off any of their blood tests with code STRENGTHRUNNING at InsideTracker. Thank you Gnarly Nutrition! What an amazing brand name! But they don't just sound great, they make amazing nutrition products to help athletes like you optimize their diet, fuel smarter, and reach new heights in training. Their chocolate whey protein powder blows my mind - it's the tastiest protein powder I've ever had. I mix it with almond milk and it's just amazing how creamy and sweet it tastes. Gnarly is a trusted supplier of nutrition products to athletes because all of their protein powders, pre-workout supplements, amino acids, and fuel are all NSF-certified. That means you can trust everything from Gnarly to be safe, clean, and free of any banned substances. ​​They comply with strict standards and procedures during every stage of the product's development, including unplanned on-site inspections, to ensure you know exactly what you're putting in your body. Fuel better and recover smarter so that you can do more of what you love: running. Go to gognarly.com and be sure to use code GNARLY20 to save 20% sitewide on your entire order.

Misconceptions and misunderstandings abound when it comes to running while pregnant and postpartum. With the research constantly evolving it can be tough to keep up, but patience in the recovery process will ultimately pay off in the long term. Dr. Rachel Selman is a physical therapist based in Georgia who specializes in pregnant and postpartum athletes. She is also a mom and a runner. Rachel is certified as both a Strength and Conditioning Specialist as well as a Pelvic Rehabilitation Practitioner. She is a wealth of information for new and expecting moms who are trying to figure out how their running will be affected by pregnancy and childbirth. She talks in depth about what to expect during each of the trimesters of pregnancy, and the best way to help your body heal and get strong again after giving birth. We discuss a number of important topics for pregnant and postpartum women, including: The importance of core strength leading into pregnancy Focusing on maintaining rather than building fitness while pregnant Learning to run by rate of perceived exertion (RPE) to guide your activity level What we've learned in the past few years about running during all three trimesters of pregnancy Red flags to watch out for when you are running while pregnant How it can benefit your body to take up to 12 weeks before you start running again If you're a new or expecting mom, you won't want to miss my conversation with Rachel. Links & Resources from the Show: Follow Rachel on Instagram Find a Pelvic Rehab practitioner Learn more about Diastasis Recti Listen to my conversation with a nutritionist about running and pregnancy Thank You InsideTracker! This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body's data and get a firm idea of how well you're responding to training. Understanding your body's biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you're over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes. I've personally gotten three Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven't done a deep dive on your biomarkers yet. Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. If you're ready to take control of your health and optimize your training, get 25% off any of their blood tests with code STRENGTHRUNNING at InsideTracker. Thank you Elemental Labs! A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping. Elemental Labs' products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The citrus flavor has quickly become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out Elemental Labs to try their new flavor or get a free sampler pack.

Holley Samuel is a Registered Dietitian who also happens to be a Boston Marathon Qualifier. She has a Master's in Health Education and is a Certified Personal Trainer, and also happens to own a cookie company. Clearly, she knows how to maintain a balance when eating for both joy and health! Holley and I explore the ins and outs of marathon nutrition, including carb-loading before the race, your pre-race breakfast, mid-race fueling, and eating for recovery. Holley and I tackle a wide variety of marathon nutrition questions: Is carb loading important? What's the right way to go about it? What factors impact the amount of carbohydrates we can store? (It might not be what you think) How many grams of carbohydrates do you need? And what's the best way to get them in? How do you practice carb loading in training? What's the best way to fuel on race day? Is it ok to rely on what the race offers? How can you improve recovery with both mid- and post-race nutrition? No matter what your level of expertise, Holley shares her wisdom in a practical and accessible way for everyone. Links & Resources from the Show: Visit Holley's website Follow Holley on Instagram To help further refine your nutrition, download our Q&A with a Registered Dietitian Thank You InsideTracker! This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body's data and get a firm idea of how well you're responding to training. Understanding your body's biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you're over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes. I've personally gotten three Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven't done a deep dive on your biomarkers yet. Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. If you're ready to take control of your health and optimize your training, get 25% off any of their blood tests with code STRENGTHRUNNING at InsideTracker. Thank you REVEL Race Series! We're also supported this week by REVEL Race Series. REVEL races are an incredibly fast, downhill, and scenic series of marathons and half marathons that take place in a variety of beautiful U.S. locations. Their next race takes runners from the canyons of the Wasatch Mountains to the foothills of Salt Lake City, Utah on September 10th for the 10-year anniversary of REVEL Big Cottonwood. Featuring a speedy downhill course and amazing mountain views, this race will be sure to help you set your PR and finally hit that Boston Qualifying time as it is the fastest marathon and half marathon in the state of Utah. In fact, it has more than 5,200 feet of elevation loss that can help propel you to a shiny new PR! REVEL in speed. REVEL in beauty. REVEL in Big Cottonwood. Register at REVEL. And don't wait - there's a price increase on July 13th so I hope you take advantage of that and the benefits of running with gravity.

This week's guest on the podcast needs no introduction. As one of America's most dominant female runners, Kara Goucher earned a spot on the Olympic team in the 10,000 meters in 2008, and the marathon in 2012. She was second in the 10,000 meters at the World Championships in Osaka and placed third in both the Boston and New York City marathons. Kara has retired from competitive running but remains an active presence as an athlete advisor for Oiselle and Altra. She is a sports analyst and broadcaster for NBC Sports, and had an opportunity to be on the other side of the camera as a color commentator at the Tokyo Olympics. Competitive from a young age when she would regularly beat all the boys, Kara has learned how to handle pressure and expectations throughout her career. Although Kara dealt with pressure at an elite level, that feeling is something all runners can relate to. Whether it's the expectations you set for yourself, feeling pressure from other individuals, or comparing your accomplishments with other runners, the burden of pressure can be overwhelming when you aren't able to manage it. But nervousness and pre-race jitters can also mean that you are invested in what you are about to do. When you learn how to channel that adrenaline to help instead of hurt, you can use pressure to your benefit. Kara and I cover a lot of ground on the podcast this week, including: The pros and cons of feeling pressure, and how to manage it to get the best from yourself The value of personal mantras How that feeling of pressure has evolved for Kara over the course of her career Kara's intense preparation for broadcasting races, and her goals as a commentator What makes a good race for Kara as a runner and as an an analyst And perhaps most importantly, if and when she's starting a podcast with Des Linden! Links & Resources from the Show: Check out Kara on Instagram and Facebook Follow Kara on Twitter View Kara's racing highlights More ways to deal with pressure and stress Lear how to Master your Mindset Thank You InsideTracker! This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body's data and get a firm idea of how well you're responding to training. Understanding your body's biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you're over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes. I've personally gotten three Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven't done a deep dive on your biomarkers yet. Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. If you're ready to take control of your health and optimize your training, get 25% off any of their blood tests with code STRENGTHRUNNING at InsideTracker. Thank you Tanri Outdoors! Thank you to a previous sponsor who has rejoined us, Tanri Outdoors! They're offering 10% off your order with code JASON at checkout. Tanri makes all-natural mineral sunscreen, lip balm, and moisturizer that protects you from both types of UV rays. Tanri is made by runners, for runners! All of their products are reef-safe and never tested on animals. If you spend a fair amount of time outdoors, you know the importance of applying sun protection. I have had to make it a habit myself, living in the mile high city of Denver. Using Tanri products is easy and effective, so I hope you'll give them a try. Mineral sunscreens like the ones from Tanri typically work better than chemical sunscreens as they protect you from both types of UV rays. And none of their products have phthalates, parabens, or artificial fragrances. Tanri also gives back 1% of their proceeds to help protect our National Parks. That's a win for you and for our planet! Browse all of their sun care products and use code "JASON" to save 10% on your order.

No matter how much you love running, all runners should strive to be athletes for success and longevity in the sport. Being well-rounded in pursuit of your goals can make you strong and fit for the long haul, both mentally and physically. This week's guest on the podcast is a mountain runner, climber, hiker and snowboarder. Kelly Halpin has a passion for exploring remote wilderness, often on her own. Kelly's incredibly diverse background has shaped her into the athlete she is today. She has the distinction of earning 14 FKTs (Fastest Known Times) on routes throughout Wyoming, Montana, Utah and California. Most of them have been unsupported - meaning she did them with no assistance and carried everything she needed with her - sometimes for multiple days. Kelly is also a prolific artist who uses her talent as an illustrator to encourage others to explore the outdoors. As a professional runner with so many unique interests, Kelly brings a unique perspective to athletes in a variety of sports. Kelly and I touch on a number of topics that runners and other athletes can relate to, including: Kelly's breadth and depth as an athlete How she balances her love for so many competitive sports Advice for parents who want to expose their kids to a variety of outdoor adventures How Kelly transitioned her love for the outdoors into a full time career The way her athletic lifestyle influences her art. The details behind Kelly's extensive warmup routine Enjoy my unique and dynamic conversation with Kelly! Links & Resources from the Show: Learn more about Kelly on her website Check out Kelly's artwork Follow Kelly on Facebook and Instagram Thank You InsideTracker! This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body's data and get a firm idea of how well you're responding to training. Understanding your body's biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you're over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes. I've personally gotten three Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven't done a deep dive on your biomarkers yet. Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. If you're ready to take control of your health and optimize your training, get 25% off any of their blood tests with code STRENGTHRUNNING at InsideTracker. Thank you Spartan Race Series! You've probably heard of Spartan Races - but you probably don't know that they offer such a wide variety of types of races. From short to long-distance obstacle courses - and even ultra distances, to trail races, stadium races, and even city races in major metropolitan areas. What I love about obstacle course races is that they are a great diagnostic tool to help you pinpoint what area of your fitness is lacking. Do you have a general aerobic deficiency? Do you struggle with upper body strength? Can you handle the stop and start nature of OCR's? Do you have the mobility to perform the obstacles? Signing up for a race that challenges you in a different way can help you find out more about yourself as an athlete. Ever since I tried my first obstacle course race in 2012, I've loved these events. They are demanding and require you to be a well-rounded athlete, something that I wholeheartedly endorse here on this podcast. Go to spartan.com to find a local race near you. If you're in Colorado, I hope to see you on June 12th at the Colorado Springs Spartan Race.

This week's guest on the podcast, Krissy Moehl, is an elite ultramarathoner and coach who has had unique longevity in the sport and is helping her athletes to do the same. Krissy has completed hundreds of challenging races and has more than 50 first place female finishes, along with several overall wins. For both herself and the athletes Krissy coaches, reflection is an important part of the process. Reflection allows us to see where we've been, know how to move forward, and can give us more confidence to reach daunting goals. Training is one piece of the complex and busy lives most of us lead, and training doesn't happen in a vacuum. We often check one box and move onto the next thing, without giving each moment or activity a little bit of quality time for reflection. Krissy and I discuss a wide range of topics, including: Her recent 200 mile adventure with friends on the Arizona Trail How she balances coaching, running, race directing, and settling into her new home What has changed in ultrarunning and training since her first book came out in 2015, and how the new edition reflects that The importance of a training log for runners and coaches alike The most important question you should ask yourself after each run Krissy's upcoming plans and adventures Links & Resources from the Show: Check out the second edition of Krissy's book Follow Krissy on Instagram Learn more about the race Krissy directs, the Chuckanut 50k Watch Krissy's Ted Talk on learning through movement Listen to my previous podcast with Krissy, episode 205 Thank You InsideTracker! This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body's data and get a firm idea of how well you're responding to training. Understanding your body's biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you're over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes. I've personally gotten three Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven't done a deep dive on your biomarkers yet. Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. If you're ready to take control of your health and optimize your training, get 25% off any of their blood tests with code STRENGTHRUNNING at InsideTracker. Thank you Spartan Race Series! You've probably heard of Spartan Races - but you probably don't know that they offer such a wide variety of types of races. From short to long-distance obstacle courses - and even ultra distances, to trail races, stadium races, and even city races in major metropolitan areas. What I love about obstacle course races is that they are a great diagnostic tool to help you pinpoint what area of your fitness is lacking. Do you have a general aerobic deficiency? Do you struggle with upper body strength? Can you handle the stop and start nature of OCR's? Do you have the mobility to perform the obstacles? Signing up for a race that challenges you in a different way can help you find out more about yourself as an athlete. Ever since I tried my first obstacle course race in 2012, I've loved these events. They are demanding and require you to be a well-rounded athlete, something that I wholeheartedly endorse here on this podcast. Go to spartan.com to find a local race near you. If you're in Colorado, I hope to see you on June 12th at the Colorado Springs Spartan Race.

Dr. Anh Bui is both a runner and an expert on running form and gait analysis. She competed in cross country and track at UC San Diego and her interest in physiology and biomechanics, in addition to helping injured runners, led her to become a physical therapist. Anh completed her Doctor of Physical Therapy at Columbia University. She also furthered her education with a focus on advanced orthopedics, women's health, and management of the running athlete. In her work at Columbia's RunLab Clinic, Anh performed gait evaluations and provided individualized plans to high level runners. As a physical therapist, a certified strength coach, a USATF certified running coach (and a competitive runner!), Anh is able to provide a variety of tools to help runners get healthy and remain injury free. Some of the subjects we discuss in depth include: Guiding principles when it comes to form The best way to think about cadence How and when to apply a forward lean technique Is a midfoot strike optimal for all runners? Who can benefit from gait analysis? Form cues You're bound to learn some new and useful advice on running form and gait in my discussion with Anh! Links & Resources from the Show: To learn more about Dr. Anh Bui, visit her website here Follow Anh on Instagram Check out these useful running cues to help optimize your form. Thank You InsideTracker! This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body's data and get a firm idea of how well you're responding to training. Understanding your body's biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you're over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes. I've personally gotten three Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven't done a deep dive on your biomarkers yet. Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. If you're ready to take control of your health and optimize your training, get 25% off any of their blood tests with code STRENGTHRUNNING at InsideTracker. Thank you Spartan Race! You've probably heard of Spartan Races - but you probably don't know that they offer such a wide variety of types of races. From short to long-distance obstacle courses - and even ultra distances, to trail races, stadium races, and even city races in major metropolitan areas. What I love about obstacle course races is that they are a great diagnostic tool to help you pinpoint what area of your fitness is lacking. Do you have a general aerobic deficiency? Do you struggle with upper body strength? Can you handle the stop and start nature of OCR's? Do you have the mobility to perform the obstacles? Signing up for a race that challenges you in a different way can help you find out more about yourself as an athlete. Ever since I tried my first obstacle course race in 2012, I've loved these events. They are demanding and require you to be a well-rounded athlete, something that I wholeheartedly endorse here on this podcast. Go to spartan.com to find a local race near you. If you're in Colorado, I hope to see you on June 12th at the Colorado Springs Spartan Race.

If you didn't start running from a young age, can you still get really fast? Yes! Today's guest is Brent, a member of our Team Strength Running group, and he's a prime example of how a commitment to consistent training and improvement can help you achieve some impressive, speedy goals. Nine years ago Brent ran his first marathon in 3:40, and by fine-tuning his training over the years he took more than 48 minutes off that time on the challenging Boston course this past April. Brent and I discuss all aspects of his training and over the years, including: The path he took to becoming a runner The lessons he learned from racing about pacing and strategy How he implemented structured workouts to get faster HIs big "levers" in training, including speed work during long runs The importance of learning how to shift gears in training How challenging workouts gave him mental and physical strength to draw on during races If you're looking to achieve ambitious goals in your running, you'll be inspired by this episode! Links & Resources from the Show: Join Team Strength Running to help you reach your goals Check out all of our training and coaching options A case study in running a faster marathon How to work toward a sub-3 hour marathon Thank You InsideTracker! This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body's data and get a firm idea of how well you're responding to training. Understanding your body's biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you're over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes. I've personally gotten three Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven't done a deep dive on your biomarkers yet. Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. If you're ready to take control of your health and optimize your training, get 25% off any of their blood tests with code STRENGTHRUNNING at InsideTracker. Thank you Tanri Outdoors! Thank you to a previous sponsor who has rejoined us, Tanri Outdoors! They're offering 10% off your order with code JASON at checkout. Tanri makes all-natural mineral sunscreen, lip balm, and moisturizer that protects you from both types of UV rays. Tanri is made by runners, for runners! All of their products are reef-safe and never tested on animals. If you spend a fair amount of time outdoors, you know the importance of applying sun protection. I have had to make it a habit myself, living in the mile high city of Denver. Using Tanri products is easy and effective, so I hope you'll give them a try. Mineral sunscreens like the ones from Tanri typically work better than chemical sunscreens as they protect you from both types of UV rays. And none of their products have phthalates, parabens, or artificial fragrances. Tanri also gives back 1% of their proceeds to help protect our National Parks. That's a win for you and for our planet! Browse all of their sun care products and use code "JASON" to save 10% on your order.

Stress fractures are an injury feared most by runners. And with good reason - they require extensive time off for healing and recovery. By understanding common risk factors, you can stay healthy and prevent this distressing diagnosis. Joining us is Dr. Emily Kraus. She is the Clinical Assistant Professor at Stanford Children's Orthopedic and Sports Medicine Center, specializing in Physical Medicine and Rehabilitation sports medicine. She researches bone stress injuries at Stanford's Healthy Runner Project, which is focused on bone stress injury prevention in collegiate distance runners. Emily is an expert on running injuries, stress fractures, and RED-S (Relative Energy Deficiency in Sport). In addition to her research, she performs gait analysis at the Stanford Run Safe Injury Prevention Program and serves as a medical advisor for the Adaptive Sports Injury Prevention Program. Emily's passion for working with runners stems from her own love of running. She has completed multiple marathons including Boston, as well as a 50km ultramarathon. With a recent marathon PR of 2:50, Emily is both incredibly knowledgeable and fast! During the podcast Emily and I discuss all aspects of stress fractures, including: The difference between stress reactions and stress fractures, and the most effective way to diagnose a bone injury Risk factors for bone injuries, including those that are running-specific and diet-related What is RED-S, who is at risk, and how it relates to stress fractures The treatment and recovery process for bone injuries Prevention strategies to avoid stress fractures This episode is a must for all runners who want to learn more about bone injuries and how to prevent them! Links & Resources from the Show: Follow Emily on Instagram and Twitter Learn more about the Stanford FASTR Program Get stronger to help avoid injury Thank You InsideTracker! This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body's data and get a firm idea of how well you're responding to training. Understanding your body's biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you're over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes. I've personally gotten three Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven't done a deep dive on your biomarkers yet. Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. If you're ready to take control of your health and optimize your training, get 25% off any of their blood tests with code STRENGTHRUNNING at InsideTracker. Thank you Spartan Race Series! You've probably heard of Spartan Races - but you probably don't know that they offer such a wide variety of types of races. From short to long-distance obstacle courses - and even ultra distances, to trail races, stadium races, and even city races in major metropolitan areas. What I love about obstacle course races is that they are a great diagnostic tool to help you pinpoint what area of your fitness is lacking. Do you have a general aerobic deficiency? Do you struggle with upper body strength? Can you handle the stop and start nature of OCR's? Do you have the mobility to perform the obstacles? Signing up for a race that challenges you in a different way can help you find out more about yourself as an athlete. Ever since I tried my first obstacle course race in 2012, I've loved these events. They are demanding and require you to be a well-rounded athlete, something that I wholeheartedly endorse here on this podcast. Go to spartan.com to find a local race near you. If you're in Colorado, I hope to see you on June 12th at the Colorado Springs Spartan Race.

Elisabeth Scott has coaching certifications from RRCA, USATF, and UESCA. She's also the host of the enormously popular Running Explained podcast. In this episode, we take listener questions! We're answering Questions from Jason's Instagram page on pacing, intensity, zones, distribution of effort over time, and more. Links & Resources from the Show: Visit Elisabeth's website Check out the Running Explained Podcast Follow Elisabeth on Instagram and Facebook Can I help with your training? Thank You InsideTracker! This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body's data and get a firm idea of how well you're responding to training. Understanding your body's biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you're over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes. I've personally gotten three Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven't done a deep dive on your biomarkers yet. Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. If you're ready to take control of your health and optimize your training, get 25% off any of their blood tests with code STRENGTHRUNNING at InsideTracker. Thank You Athletic Greens! Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out Athletic Greens to redeem your offer today.

Without recovery, all those long runs, workouts, and training won't help you become a faster runner. We improve when we rest, so let's make sure we're recovering the right way! In this episode, Jason shares 5 of the most effective recovery methods - so you can focus on what matters and ignore the hype. Resources from the show: Recovery tips from Elites Recovery fundamentals Athletic Greens Thank You InsideTracker! This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body's data and get a firm idea of how well you're responding to training. Understanding your body's biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you're over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes. I've personally gotten three Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven't done a deep dive on your biomarkers yet. Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. If you're ready to take control of your health and optimize your training, get 25% off any of their blood tests with code STRENGTHRUNNING at InsideTracker. Thank you Therabody! If you want sound recovery, a big part of that is circulation. One of the reasons why massage feels so good after a hard effort is because of circulation: it brings fresh, oxygenated blood to your legs. The RecoveryAir by Therabody does that without needing someone to give you a massage. Plus, you can do it on the couch while you watch Netflix. What I love about the RecoveryAir Jetboots is that the pressure travels from your feet up to your heart and this graduated approach is more effective. The compression goes beyond your normal blood pressure while also monitoring it to prevent over-constriction. My personal preference is to use the boots the day after a hard day so I'm not giving my legs more than they can handle. Sit back, relax and recover. Go to Therabody.com/Jason to get your Therabody RecoveryAir today!

Training your brain to handle the difficult moments in workouts and races is an essential skill for runners. If you're new to the mental training, this coaching call will help you learn the practical ways to develop and implement these techniques. Joining us is Patrick, a member of our Team Strength Running coaching program. Patrick began running a decade ago to improve his health, and discovered his love for the marathon. Patrick is a 3:39 marathoner who wants to improve his mental toughness along with his race times. Patrick wants to improve the disconnect between body and mind that slows us down in the painful, late stages of a race where we all struggle. We discuss: Finding ways to get out of your comfort zone on a regular basis Racing shorter distances more regularly to improve marathon confidence Practicing using vivid mental imagery to prepare for the tough patches of a race Links & Resources from the Show: Learn more about mental skills with our free email course Read more about how to use mantras to improve your running Join Patrick in Team Strength Running for ongoing advice and support Thank You InsideTracker! This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body's data and get a firm idea of how well you're responding to training. Understanding your body's biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you're over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes. I've personally gotten three Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven't done a deep dive on your biomarkers yet. Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. If you're ready to take control of your health and optimize your training, get 25% off any of their blood tests with code STRENGTHRUNNING at InsideTracker.

Dr. Noel Brick is a lecturer and researcher in sport and exercise physiology who focuses on attentional focus and cognitive strategies in endurance performance. You're likely to know an athlete he has had an impact on: marathon world record holder Eliud Kipchoge. Kipchoge is known for his serene smile in the most grueling moments of the marathon, a technique to reduce the perception of effort that Dr. Brick discovered. Noel is the co-author of The Genius of Athletes has run more than 30 marathons and ultra-marathons, including the Marathon des Sables and the Irish 24-hour Championships. We discuss: The differences in thinking between competitive and recreational runners The pros and cons of racing with a GPS watch Why using a pacesetter in a race may benefit you The value of self-talk and using the strategy of "chunking" The importance of developing a personalized toolkit with a range of strategies Links & Resources from the Show: Read Dr. Brick's book, The Genius of Athletes Read more about developing your mental skills Learn about our Mindset Mastery program Build the 5 core mental skills! Thank You InsideTracker! This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body's data and get a firm idea of how well you're responding to training. Understanding your body's biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you're over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes. I've personally gotten three Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven't done a deep dive on your biomarkers yet. Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. If you're ready to take control of your health and optimize your training, get 25% off any of their blood tests with code STRENGTHRUNNING at InsideTracker. Thank You Athletic Greens! Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out Athletic Greens to redeem your offer today.

Molly Huddle is a two time Olympian and one of the greatest American distance runners in history. She is the current American record holder in the 10k and has set national records in the 20k and half marathon. She represented the United States in the 2012 London Olympics in the 5k, and set the American 10k record in 2016 in Rio. Molly has also found success at the marathon distance, earning a 3rd place finish in her debut marathon in NYC. This week, Molly is here to discuss her passion for the women's running community and the completion of her book with coauthor Sara Slattery called How She Did It: Stories, Advice, and Secrets to Success from 50 Legendary Distance Runners. Links & Resources from the Show: Follow Molly on Instagram and Twitter Check out Molly's new book, How She Did It. See Molly's career highlights from USATF Listen to my previous podcast with Molly in 2020 Thank You InsideTracker! This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body's data and get a firm idea of how well you're responding to training. Understanding your body's biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you're over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes. I've personally gotten three Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven't done a deep dive on your biomarkers yet. Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. If you're ready to take control of your health and optimize your training, get 25% off any of their blood tests with code STRENGTHRUNNING at InsideTracker. Thank you Therabody! If you want sound recovery, a big part of that is circulation. One of the reasons why massage feels so good after a hard effort is because of circulation: it brings fresh, oxygenated blood to your legs. The RecoveryAir by Therabody does that without needing someone to give you a massage. Plus, you can do it on the couch while you watch Netflix. What I love about the RecoveryAir Jetboots is that the pressure travels from your feet up to your heart and this graduated approach is more effective. The compression goes beyond your normal blood pressure while also monitoring it to prevent over-constriction. My personal preference is to use the boots the day after a hard day so I'm not giving my legs more than they can handle. Sit back, relax and recover. Go to Therabody.com/Jason to get your Therabody RecoveryAir today!

Andy Galpin, PhD has been an assistant professor at California State University Fullerton for more than a decade. He formerly won a Division 3 national football championship while earning his exercise science degree at Linfield College. He then got his Master's in Human Movement Sciences and his PhD in human bioenergetics. He serves on many advisory boards in the area of human performance, wrote the 2017 book Unplugged, and is a sought after speaker and high performance coach. In this conversation, we're focusing on the principles that influence the strength workouts of endurance runners how we can train power during our strength sessions common mistakes in this area how to lessen the risk of injuries during power-oriented training his favorite at-home pieces of equipment This episode is also brought to you by our newest training program, Bodyweight Power! I've partnered with Dr. Victoria Sekely - who's a certified strength coach, running coach, and physical therapist - to bring you the only bodyweight strength program that prioritizes power, all possible in the comfort of your own home. We're celebrating with launch week bonuses, so see all the details before this Friday night at strengthrunning.com/bodyweight-power/ Thank You InsideTracker! This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body's data and get a firm idea of how well you're responding to training. Understanding your body's biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you're over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes. I've personally gotten three Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven't done a deep dive on your biomarkers yet. Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. If you're ready to take control of your health and optimize your training, get 25% off any of their blood tests with code STRENGTHRUNNING at InsideTracker.

Resistance training should not be considered cross-training for runners - it's essential! Seton Hall Strength and Conditioning Coach Angelo Gingerelli has worked in the field for two decades and has extensive experience working with kids, collegiate athletes, and pro athletes. Angelo's work in the strength and conditioning field, combined with his personal experience as a runner, gives him a unique perspective on how best to integrate the two. His recent book Finish Strong helps runners address common weaknesses and build a foundation of general and specific strength. Angelo also digs into a variety of topics we don't often think about in our typical run training, including: The evolution of Functional Movement Screening and how to apply movement assessments to your running Common movement dysfunctions for runners and other sport-specific athletes The six essential foundational exercises for greater strength and athleticism How we can learn from college athletes that there is no off season, just strategic downtime from your primary sport What are anti-rotation exercises and how do they benefit runners? Links & Resources from the Show: Check out Angelo's book, Finish Strong Follow Angelo and learn more about his book on Instagram Connect with Angelo on LinkedIn Get strong with Strength Running! Thank You InsideTracker! This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body's data and get a firm idea of how well you're responding to training. Understanding your body's biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you're over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes. I've personally gotten three Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven't done a deep dive on your biomarkers yet. Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. If you're ready to take control of your health and optimize your training, get 25% off any of their blood tests with code STRENGTHRUNNING at InsideTracker. Thanks ROLL Recovery! ROLL Recovery is a Boulder, Colorado company that makes innovative massage and recovery tools that are so good, many are FDA-approved medical devices. They've consulted physical therapists and elite athletes to make the highest quality recovery products I've ever seen and their unique design makes them not only easy to use but so effective. I have the R8 Plus, the R3 foot roller, and my favorite foam roller - the R4Body Roller. Thank you ROLL Recovery for these unique tools! I'm using them almost every day and I feel like my muscles are more supple and ready for running. See for yourself at rollrecovery.com. You can also listen to an interview with their cofounder, pro runner Adriana Nelson, in episode 236.

What runner doesn't aspire to become unbreakable? It's never too late to learn how to listen to your body to make yourself a healthier, more durable athlete! Our guest is an expert on how to understand and speak your body's language. Kate Galliett is a movement specialist and coach who has worked with a wide variety of athletes to help them become unbreakable. After getting her degree in Exercise Science, Kate earned multiple certifications as a personal trainer and in functional movement and mobility. She is an accomplished outdoorswoman who hikes, rock climbs, hunts and skis. Kate recently released her book, Becoming Unbreakable: How To Build A Body You Love To Live In, to help others learn how to take charge of their health and create a blueprint for change. My discussion with Kate will leave you feeling empowered to take charge of your own body and stay healthy by understanding some simple concepts, including: Why being tuned in to your body will prevent minor pain from becoming a major injury The 6 pillars of a building a healthy body Adopting a science mindset to view aches and pains as data, with less emotional attachment The 4 zones of tissue tolerance and where you should be spending most of your training time Learning your own quirks and curating what works for you Don't miss our best advice on preventing injuries. Links & Resources from the Show: Check out Kate's new book: The Unbreakable Body Visit Kate's website Follow Kate on Facebook and Instagram Let me help you stay injury free! Thank You InsideTracker! This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body's data and get a firm idea of how well you're responding to training. Understanding your body's biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you're over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes. I've personally gotten three Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven't done a deep dive on your biomarkers yet. Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. If you're ready to take control of your health and optimize your training, get 25% off any of their blood tests with code STRENGTHRUNNING at InsideTracker. Thank You Athletic Greens! Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out Athletic Greens to redeem your offer today.

Do you want to boost your training? Instead of focusing on new fads or training hacks, getting back to basic training essentials can pay big dividends with your running! The tables are turned this week as I get interviewed by Brodie Sharpe (this interview previously aired on The Run Smarter Podcast). Our discussion focuses on essential elements of training, including the components that can help reduce your injury risk. Brodie and I tackle a range of topics that impact both new and experienced runners. We discuss a may aspects of training and racing, including: Why almost every runner will benefit from an individualized training plan How we can look to the elites to understand how to focus on fundamentals, not fads The most common mistakes that athletes make with their training How to schedule your strength training Taper strategies that work for a wide variety of race distances. Time, experience, and professionals like Brodie have helped me become a better student of running, and taught me the essential components of staying healthy and consistent. I hope you can apply our discussion on training fundamentals to benefit your own running too! Links & Resources from the Show: Follow Brodie on Twitter and Instagram Check out Brodie's website Listen to the Run Smarter podcast Do you need help with your training? Thank You InsideTracker! This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body's data and get a firm idea of how well you're responding to training. Understanding your body's biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you're over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes. I've personally gotten three Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven't done a deep dive on your biomarkers yet. Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. If you're ready to take control of your health and optimize your training, get 25% off any of their blood tests with code STRENGTHRUNNING at InsideTracker.

It's easy to overcomplicate running, whether it's our goals, our training, or our recovery. Pro Adriana Nelson teaches us why simplicity and dedicated focus are key to a life well run. Adriana went on to earn 6 long-distance national track titles for her home country of Romania, as well as a Romanian team gold at the 2004 World Half Marathon Championships with her teammates. She was second at the 2007 Chicago Marathon, and was the 2013 US half marathon champion. Adriana's background is unique and compelling because of her hard work and talent and what she has overcome. But that's only part of the story. Adriana's successful business venture - ROLL Recovery - was born out of her dedication to taking care of her body while competing at the highest level. She is just as devoted to the recovery process as she is to pushing her body in training. On this week's podcast we'll discuss what makes Adriana's perspective so unique, including: The impressive mindset she has carried through her entire journey How she prioritized recovery even as a newly elite runner with limited finances Why it's important to embrace where you are, even if that means running becomes one of life's competing demands How simplicity should be prioritized in recovery, including hydration, nutrition and sleep Why her emphasis on recovery is more important than ever now that she has a young child How she can still can run marathons in the 2:30s even on far less mileage Whether she was running to get bread for her classmates as a 12 year old, or building the successful life she has today, Adriana's story is an inspiring one you're bound to enjoy. Thank You InsideTracker! This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body's data and get a firm idea of how well you're responding to training. Understanding your body's biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you're over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes. I've personally gotten three Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven't done a deep dive on your biomarkers yet. Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. If you're ready to take control of your health and optimize your training, get 25% off any of their blood tests with code STRENGTHRUNNING at InsideTracker.

Jason Koop is one of the most sought after ultramarathon coaches in the country, the author of the most comprehensive manual on ultra training that exists, and a 20-year veteran of the coaching world. See his book, now in its second edition. He's personally run some of the most difficult ultras in the world from Badwater 135, Hardrock 100, the Leadville Trail 100, and the Western States Endurance Run. We're going to discuss why ultras are so different than any other distance race, how to best structure back to back long runs, the maximum distance you should aim for during training, how to get ready for mountainous races if you don't have access to any hills, and a lot more. More resources: Coaching programs Coach Jason Koop on episode 78 Jason Koop's website Training Essentials for Ultrarunning Thank You InsideTracker! This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body's data and get a firm idea of how well you're responding to training. Understanding your body's biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you're over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes. I've personally gotten three Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven't done a deep dive on your biomarkers yet. Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. If you're ready to take control of your health and optimize your training, get 25% off any of their blood tests with code STRENGTHRUNNING at InsideTracker.

What are major red flags that increase your injury risk from running? In this episode, coach Jason Fitzgerald shares the 5 most serious training errors from his personal running career that led to most of his injuries. Since your training (how you structure your running) is the most important way to prevent injuries, these mistakes are important to avoid. For more details on injury prevention, sign up here. Thank You InsideTracker! This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body's data and get a firm idea of how well you're responding to training. Understanding your body's biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you're over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes. I've personally gotten three Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven't done a deep dive on your biomarkers yet. Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. If you're ready to take control of your health and optimize your training, get 25% off any of their blood tests with code STRENGTHRUNNING at InsideTracker. Thank You Athletic Greens! Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop – the choice is yours. Check out Athletic Greens to redeem your offer today.

I've had the privilege of working with this week's guest on the podcast for nearly four years. Thomas Shanabruch came to me as a gifted runner who was looking to push himself to the next level, while staying healthy as a master's runner. This is the story of the last few years and how he has notched PR after PR in a variety of distances from the 5k to the marathon (but his progression in the marathon is just stunning!). Tom and I discuss a variety of factors that have contributed to his string of PRs, including: Taking your your workouts AND your recovery seriously The importance of setting bold goals Stepping out of your comfort zone, whether it's in a 5k or in the weight room How to make time for strength work, day in and day out The importance of mindset - taking the training seriously without it becoming a burden What's next up for Tom? He'll be running the Boston Marathon in 2022 and as well as the Berlin Marathon to complete the world marathon majors. Although most of us aren't as fast as Tom, everyone can learn from his love of running and racing, and his continued commitment to improvement! Links & Resources from the Show: Get your own PR Race Plan Learn how weightlifting can help you get faster Read more about strength training for marathon runners Learn more ways to PR as a master's runner Thank You InsideTracker! This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body's data and get a firm idea of how well you're responding to training. Understanding your body's biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you're over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes. I've personally gotten three Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven't done a deep dive on your biomarkers yet. Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. If you're ready to take control of your health and optimize your training, get 25% off any of their blood tests with code STRENGTHRUNNING at InsideTracker.

This episode is a little different! Jaxon Burton, a personal trainer and nutritionist from New Zealand who hosts the Vegan Body Coach podcast, interviews Jason about running your first marathon. He asked Jason to talk about the ins and outs of tackling your first go at 26.2 miles - from how to know when you're ready, training must-do's, common pitfalls to avoid, and suggestions for executing on race day. Even if you're not a first timer, I'm sure you'll pick up on some valuable advice to better optimize your next marathon. This conversation originally appeared on the Vegan Body Coach Podcast. Related Resources: How to stay healthy during marathon training Strength Running training programs Subscribe to our YouTube channel Thank You InsideTracker! Our show is supported by our longtime sponsor InsideTracker. Today, more than ever, it's essential that we're making the right decisions to keep our bodies healthy. To help us be resilient, prevent over-training, and optimize our running to get the most from it. InsideTracker is the ultra-personalized nutrition platform that analyzes your blood and DNA biomarkers along with your lifestyle habits to help you optimize your body and reach your goals. InsideTracker's patented system will transform your body's data into knowledge, insights, and a customized action plan of science-backed recommendations. The data can help you determine whether you're running too much, not enough, or have some other issues that could be affecting your recovery or performance. I've had my own blood drawn with InsideTracker several times and have been amazed at the valuable information that they provide. Not only are the results very detailed, but they also share guidance for how to improve any markers that are out of range. If you're ready to take control of your health and optimize your training, InsideTracker offers a selection of plans that best suit your needs with a limited time 25% discount. Thank You Athletic Greens! Thank you to our newest sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop – the choice is yours. Check out Athletic Greens to redeem your offer today.

You may recognize this week's guest: Dr. Victoria Sekely is a running coach, certified strength and conditioning specialist, and doctor of physical therapy who joined me on episode 135. Victoria was a varsity tennis player at Georgetown University before getting her Doctorate in Physical Therapy from NYU. As a runner herself, she knows that we want to spend our time on the roads and trails rather than in the gym. But her experience as a physical therapist has taught her the enormous value of building and maintaining a strength training habit, even for as little as 20 minutes, twice each week. Victoria emphasizes how strength training teaches us something we rarely think about as a runner: control. Rather than trying to force changes to our running form, strength training gives us an opportunity to slow down, pay attention, and be more mindful of how our bodies are moving. With consistency, that can translate into more efficient, stronger running. We discuss the ins and outs of bodyweight training and how it can help every runner, including: The best time to start strength training and how to fit it into your schedule The relationship between rehab and prehab How to make your bodyweight routine progressive Why bodyweight exercises make you a better athlete The physical benefits of training mindfully Victoria's top five exercises to build functional strength Victoria's knowledge and humor make for an engaging and informative discussion! Thank You InsideTracker! This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body's data and get a firm idea of how well you're responding to training. Understanding your body's biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you're over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes. I've personally gotten three Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven't done a deep dive on your biomarkers yet. Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. If you're ready to take control of your health and optimize your training, get 25% off any of their blood tests with code STRENGTHRUNNING at InsideTracker.

This week's episode tackles a variety of questions about the training process, including off-season planning, the concept of sandwiching, addressing cramps and side stitches, and more! Drawing from Instagram and Twitter, Jason is directly answering your specific questions. We're going to discuss the "sandwiching" concept, side stitches, optimal cadence, off-season training, muscle cramps, and more. Thank you to the athletes who submitted their questions. If you want to contribute in the future, make sure you connect with Jason on Instagram and Twitter. Here's where you can find some of the questions I tackle on this episode: 3:03 - How should training plans vary for a road vs. a trail event? 6:25 - How often should you "sandwich" your runs with strength training? (hint: every run!) 13:48 - What you should do if the weather impacts your long run? 19:36 - How do volume and intensity fit into your running workload? 26:30 - What inexpensive options are effective if you're trying to do more strength training? 35:54 - What should an off-season look like to avoid losing too much fitness? Enjoy this week's questions and answer session! To get even more personal support from Jason, join Team Strength Running for live coaching sessions, a group of runners to support you, 30+ training plans, and more! Thank You Athletic Greens! Thank you to our newest sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out Athletic Greens to redeem your offer today.

Stephanie Howe is a heavy hitter from the ultra-endurance world who holds a PhD in Nutrition and Exercise Science. As an elite trail and mountain runner, Stephanie has won the Western States 100-mile Endurance Run and holds the course records for the Bandera 100k and Lake Sonoma 50 miler. Stephanie's doctoral dissertation focused on the influence of exercise intensity on appetite in endurance-trained women. She is passionate about helping people learn how to fuel for competition and long-term health, and currently coaches runners and provides nutritional counseling. Stephanie answers a variety of questions from Strength Running listeners on training and race nutrition, along with some of the controversial fad diets and nutrition strategies: The ins and outs of marathon fueling - is it ever too late in the race to fuel? How to use different types of fuels at various stages of longer races A "pyramid" plan for ultra fueling Should you still carb load before races? How to simplify good nutrition for a busy family with mix and match meals The benefits of using a nutritionist Her take on the Keto diet, intermittent fasting, the carnivore diet, and bonk runs Links & Resources from the Show: Follow Stephanie on Twitter, Instagram and Facebook Visit Stephanie's website Check out Strength Running's Nutrition for Runners program Sign up for more free nutrition Q&A! Thank you Elemental Labs! A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping. Elemental Labs' products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The citrus flavor has quickly become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. They just released their first new flavor of 2021, their most requested flavor, watermelon salt. So check out Elemental Labs to try their new flavor or get a free sampler pack.

Recovering from injuries is challenging when they keep you away from running for days or weeks. But injuries that linger for years require a special type of perspective and perseverance. This week's podcast guest received the kind of news you hope never to receive from a doctor - that you might never run again. Connor Meakin had been an elite athlete long before he took up ultrarunning. He was a member of the Canadian Men's National Field Hockey Team for four years before completing a road marathon. He quickly discovered his love for the mountains and trails and seemed to have found his calling, winning multiple races in 2014. What began as a bad ankle sprain in 2014 quickly devolved into a much more serious injury. Connor tried to continue running and racing but the injury worsened and created new issues with his foot. Soon, a radiologist told Connor he had one of the worst injuries he had ever seen. The doctor recommended he take up cycling and told him that he might never run again, especially in any sort of competitive fashion. In the face of this grim news, most athletes would give up hope. But 5 years later, he's back to winning races! Connor discusses a number of the strategies that did contribute to his recovery, including Facing the reality of the severity of his injury Finally resting Cross-training Gait retraining Digging into scientific research on rehabilitating injuries Physical therapy Whether you're struggling physically or mentally with an injury, or just trying to avoid them altogether, you'll find something in Connor's journey that you can relate to. Links & Resources from the Show: Connect with Connor on Linked In Visit Connor's business online Follow Connor on Instagram and on Facebook Prevent injuries that keep you sidelined from running Discover strategies for recovery and injury prevention from 9 elite athletes Thank You Athletic Greens! Thank you to our newest sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out Athletic Greens to redeem your offer today.

Geoff Burns, PhD helps us understand the changes in regulations in running footwear, as the industry figures out how to handle the performance impact of carbon-plated "super shoes." His understanding of the technology, from both a personal and professional perspective, is uniquely informative. Geoff has competed at the highest levels of ultrarunning and was the 2016 US national champion at 100km, where he ran 6:30. He competed at the collegiate level for the University of Michigan, and went on to represent the USA over the 50km and 100km distances, and finished 5th at both the 2016 and 2018 IAU 100km World Championships. Geoff also has degrees in biomedical engineering and kinesiology with a PhD from the University of Michigan. His research focuses on running, physiology, biomechanics, and sport performance. This week's podcast delves into the science of super shoes, including what has made them such a useful tool for both elite and amateur runners and how you can use them to your own benefit. The episode is unique because all the questions that Geoff answers came directly from Jason's Twitter community. We discuss: What types of runners will benefit most from these types of shoes? At what distances are super shoes most beneficial? Can (and should?) you still use an insert in shoes with carbon plates? Do shoes with carbon plates increase your injury risk? How should these types of shoes be used? Every day? For racing only? Or something in between? What is the longevity of these shoes? What is the future of this technology? How will these super shoes become even better? Links & Resources from the Show: Follow Geoff on Twitter and Instagram Visit Geoff's website Read Geoff's discussion on the pros and cons of thicker shoes Thank You InsideTracker! Our show is supported by our longtime sponsor InsideTracker. Today, more than ever, it's essential that we're making the right decisions to keep our bodies healthy. To help us be resilient, prevent over-training, and optimize our running to get the most from it. InsideTracker is the ultra-personalized nutrition platform that analyzes your blood and DNA biomarkers along with your lifestyle habits to help you optimize your body and reach your goals. InsideTracker's patented system will transform your body's data into knowledge, insights, and a customized action plan of science-backed recommendations. The data can help you determine whether you're running too much, not enough, or have some other issues that could be affecting your recovery or performance. I've had my own blood drawn with InsideTracker several times and have been amazed at the valuable information that they provide. Not only are the results very detailed, but they also share guidance for how to improve any markers that are out of range. If you're ready to take control of your health and optimize your training, InsideTracker offers a selection of plans that best suit your needs with a limited time 25% discount. Thank you Elemental Labs! A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping. Elemental Labs' products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The citrus flavor has quickly become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. They just released their first new flavor of 2021, their most requested flavor, watermelon salt. So check out Elemental Labs to try their new flavor or get a free sampler pack.

Nick Willis exemplifies longevity not only in the competitive world of elite running, but even more so in an event that typically favors young, powerful runners. He is the 2008 Olympic silver medalist and the 2016 Olympic bronze medalist in the 1500m. Nick's PR of 3:29 established him as one of the fastest 1500m runners in history. Nick also holds a unique record of being the most consistent miler in history. For the past 19 consecutive years, he has run a sub-4 minute mile. On January 1st at midnight, he'll be attempting his 20th year of sub-4 miles at the Armory in New York City. In the podcast, we discuss many of the factors that have contributed to Nick's success, including: The importance of who you surround yourself with Putting in the focused work when it counts How he focuses on injury prevention Using less conventional cross-training as an outlet Learning to respect your body and know what it can and cannot do, especially as you get older A willingness to be patient and show up when it matters Using strength as a primary resource when it comes to healing Links & Resources from the Show: Follow Nick on Twitter and Instagram Watch Nick prepare for his 20th sub-4 miler Check out Nick on Facebook Get stronger and avoid injury Join a team to support your own running Thank You InsideTracker! Our show is supported by our longtime sponsor InsideTracker. Today, more than ever, it's essential that we're making the right decisions to keep our bodies healthy. To help us be resilient, prevent over-training, and optimize our running to get the most from it. InsideTracker is the ultra-personalized nutrition platform that analyzes your blood and DNA biomarkers along with your lifestyle habits to help you optimize your body and reach your goals. InsideTracker's patented system will transform your body's data into knowledge, insights, and a customized action plan of science-backed recommendations. The data can help you determine whether you're running too much, not enough, or have some other issues that could be affecting your recovery or performance. I've had my own blood drawn with InsideTracker several times and have been amazed at the valuable information that they provide. Not only are the results very detailed, but they also share guidance for how to improve any markers that are out of range. If you're ready to take control of your health and optimize your training, InsideTracker offers a selection of plans that best suit your needs with a limited time 25% discount.

This week's guest on the podcast has raced distances ranging from 5k to ultras. Although he's always been willing to put in the work, he has felt challenged by trying to create a successful training structure for himself. Chris Robinson is a Team Strength Running member and the Cross Country Head Coach at Eureka College in Eureka, Illinois. While his work as a coach has sometimes made his training take a backseat to that of his athletes, he's setting some exciting new goals for 2022. Chris is 49 and set some speedy PRs several years ago, including a 1:37 half marathon and a sub-20 5k. Looking ahead to 2022, he's setting the goal of running a 5k every month to rebuild training consistency and focus on getting faster. On this week's podcast, we'll take a closer look at Chris' running background and talk about many aspects of his training: What was his running like when he set his PR's, and how has it changed? What does his current training look like? What are his recent race performances? How can Chris structure his training to accomplish his goals? What are the fundamental aspects of his training to help him stay healthy while getting faster? If you'd like opportunities like this to come on the podcast, join our team! Thank You InsideTracker! Our show is supported by our longtime sponsor InsideTracker. Today, more than ever, it's essential that we're making the right decisions to keep our bodies healthy. To help us be resilient, prevent over-training, and optimize our running to get the most from it. InsideTracker is the ultra-personalized nutrition platform that analyzes your blood and DNA biomarkers along with your lifestyle habits to help you optimize your body and reach your goals. InsideTracker's patented system will transform your body's data into knowledge, insights, and a customized action plan of science-backed recommendations. The data can help you determine whether you're running too much, not enough, or have some other issues that could be affecting your recovery or performance. I've had my own blood drawn with InsideTracker several times and have been amazed at the valuable information that they provide. Not only are the results very detailed, but they also share guidance for how to improve any markers that are out of range. If you're ready to take control of your health and optimize your training, InsideTracker offers a selection of plans that best suit your needs with a limited time 25% discount. Thank you Elemental Labs! A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping. Elemental Labs' products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The citrus flavor has quickly become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. They just released their first new flavor of 2021, their most requested flavor, watermelon salt. So check out Elemental Labs to try their new flavor or get a free sampler pack.

Sam Burke is the founder of Runner's Tribe, one of Australia's largest running media sites. Recently he jumped into the competitive running shoe industry as the founder of Tarkine, a new startup shoe company for endurance runners. Runner's Tribe began in 2008 and has grown into a home for an enormous array of running-related information, including news, product reviews, podcasts, articles, and training diaries from elite runners. Sam's new company, Tarkine, is focused on making an environmentally responsible running shoe that reduces its ecological footprint in all stages of the shoemaking process. Links & Resources from the Show: Check out the Tarkine website Tarkine on Facebook Visit the Runners Tribe website Contribute to the Tarkine Kickstarter Thank You InsideTracker! Our show is supported by our longtime sponsor InsideTracker. Today, more than ever, it's essential that we're making the right decisions to keep our bodies healthy. To help us be resilient, prevent over-training, and optimize our running to get the most from it. InsideTracker is the ultra-personalized nutrition platform that analyzes your blood and DNA biomarkers along with your lifestyle habits to help you optimize your body and reach your goals. InsideTracker's patented system will transform your body's data into knowledge, insights, and a customized action plan of science-backed recommendations. The data can help you determine whether you're running too much, not enough, or have some other issues that could be affecting your recovery or performance. I've had my own blood drawn with InsideTracker several times and have been amazed at the valuable information that they provide. Not only are the results very detailed, but they also share guidance for how to improve any markers that are out of range. If you're ready to take control of your health and optimize your training, InsideTracker offers a selection of plans that best suit your needs with a limited time 25% discount. Thank You Athletic Greens! Thank you to our newest sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out Athletic Greens to redeem your offer today.

Jimmy Picard is a doctor of physical therapy in Salt Lake City. He emphasizes the importance of taking an active role in the recovery process, rather than leaving your recovery in the hands of others. With his physical therapy expertise working with endurance athletes, his history as a former cross-country runner at the College of William and Mary, and his experience as a Cat 2 cyclist, Jimmy has unique and valuable insights into effective injury rehab for runners. When it comes to healing yourself, Jimmy believes in the science behind the active components of injury rehab - including physical therapy exercises and strength training - where you are the driving force behind the process. In the podcast, Jimmy also discusses how your outlook and planning for recovery can make all the difference, including: Taking a holistic approach to recovery Avoiding catastrophic thinking How to manage the 2 buckets of recovery: calming down and building back up Avoiding extremes in the recovery process: why shutting it down and pushing through an injury are both ineffective For more on staying healthy, get Strength Running's best advice here. Whether you're injured or not, you're bound to learn a lot from this comprehensive discussion about injury rehabilitation! Links & Resources from the Show: Follow Jimmy on Twitter and Instagram Connect with Jimmy on Linked In Visit Jimmy's website: Redefine Physical Therapy and Performance Want to prevent injuries from happening? Thank You InsideTracker! Our show is supported by our longtime sponsor InsideTracker. Today, more than ever, it's essential that we're making the right decisions to keep our bodies healthy. To help us be resilient, prevent over-training, and optimize our running to get the most from it. InsideTracker is the ultra-personalized nutrition platform that analyzes your blood and DNA biomarkers along with your lifestyle habits to help you optimize your body and reach your goals. InsideTracker's patented system will transform your body's data into knowledge, insights, and a customized action plan of science-backed recommendations. The data can help you determine whether you're running too much, not enough, or have some other issues that could be affecting your recovery or performance. I've had my own blood drawn with InsideTracker several times and have been amazed at the valuable information that they provide. Not only are the results very detailed, but they also share guidance for how to improve any markers that are out of range. If you're ready to take control of your health and optimize your training, InsideTracker offers a selection of plans that best suit your needs with a limited time 25% discount. Thank you Elemental Labs! A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping. Elemental Labs' products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The citrus flavor has quickly become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. They just released their first new flavor of 2021, their most requested flavor, watermelon salt. So check out Elemental Labs to try their new flavor or get a free sampler pack.

David Joyce is an expert on optimizing athletic performance in a variety of sports from soccer to football to rugby and more. David joined us last year on the podcast to discuss injury rehabilitation, and he is back this year to focus on prevention. David is the co-editor of High-Performance Training for Sports: The Authoritative Guide for Ultimate Athletic Conditioning, the second edition. He holds master's degrees in both sports science and sports medicine, as well as an MBA, and has over 50 publications in the field of sports performance. David has worked in Olympic programs in the UK, China, and Australia and has trained and rehabilitated multiple world-class athletes. David and Jason discuss facets of injury prevention you may not have considered, even though they are easy to implement: The impact of advancements in technology for runners Why a good coach will always be essential alongside technology How to find a rhythm to your training by polarizing your efforts - keep your easy runs easy and make the hard ones count Know the appropriate range of your running efforts and (mostly) train within them. The importance of developing consistency by eliminating friction in your schedule How "motion is lotion" and why you don't want to "allow the rust to settle" Enjoy this discussion with one of the top performance experts in the world! Sign up here for coach Jason's best injury prevention advice. Thank You InsideTracker! Our show is supported by our longtime sponsor InsideTracker. Today, more than ever, it's essential that we're making the right decisions to keep our bodies healthy. To help us be resilient, prevent over-training, and optimize our running to get the most from it. InsideTracker is the ultra-personalized nutrition platform that analyzes your blood and DNA biomarkers along with your lifestyle habits. Their goal is to help you optimize your body and reach your goals. InsideTracker's patented system will transform your body's data into knowledge, insights, and a customized action plan of science-backed recommendations. The data can help you determine whether you're running too much, not enough, or have some other issues that could be affecting your recovery or performance. I've had my own blood drawn with InsideTracker several times and have been amazed at the valuable information that they provide. Not only are the results very detailed, but they also share guidance for how to improve any markers that are out of range. If you're ready to take control of your health and optimize your training, InsideTracker offers a selection of plans that best suit your needs with a limited time 25% discount. Thank You Athletic Greens! Thank you to our newest sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provides a nice boost of energy and focus throughout the day. With all of my kids in school, I need to support my immune system or else I'm getting sick. Then, I can't train! I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for a single shipment or for a monthly drop - the choice is yours. Check out Athletic Greens to redeem your offer today.

Strength training is critical for runners who want to get the most out of their training. While it's easy to skimp on weights in favor of running more miles, weight training for runners has so many benefits: Increased speed and power Greater running economy that helps improve endurance The ability to handle a greater workload (i.e., you can run more!) Improved injury resistance In short, there's no good reason NOT to strength train if you're a runner! To help answer all of your questions about strength, Tony Gentilcore has joined us. He's a former collegiate baseball player who graduated Magna Cum Laude from SUNY-Cortland with a degree in Health Education with a concentration in Health and Wellness Promotion. After almost going pro in baseball, he worked as a personal trainer for several years in NY, CT, and MA. Tony opened a sports performance gym with two other trainers that has grown into one of the premier baseball training facilities on the east coast. He has contributed his strength training expertise to numerous publications, including T-Nation, The Boston Herald, and BodyBuilding.com, amongst others. In today's podcast, Tony addresses many common questions related to weight lifting. But this episode is unique because the questions come directly from members of our High Performance Lifting Program, including the following: How do runners find a great strength coach or gym? What are the top 1-3 things to look for? Should strength training routines be modified for older runners? If an athlete wants to avoid any Olympic lifts but still wants to develop power and explosivity, are there alternative exercises that would be helpful? How can runners tell if they are over or under training with regard to strength? Check out the podcast to hear the answers to these questions and more. These questions are only a sample from the full 90min Q&A! Be sure to join HPL so you can get your hands on the full conversation! Links & Resources from the Show: Follow Tony Gentilcore on Facebook, Instagram, and Twitter Visit Tony's website Join High Performance Lifting to get access to the entire Q&A! Not ready to join yet? Sign up for our free strength training series here Thank You InsideTracker! Our show is supported by our longtime sponsor InsideTracker. Today, more than ever, it's essential that we're making the right decisions to keep our bodies healthy. To help us be resilient, prevent over-training, and optimize our running to get the most from it. InsideTracker is the ultra-personalized nutrition platform that analyzes your blood and DNA biomarkers along with your lifestyle habits to help you optimize your body and reach your goals. InsideTracker's patented system will transform your body's data into knowledge, insights, and a customized action plan of science-backed recommendations. The data can help you determine whether you're running too much, not enough, or have some other issues that could be affecting your recovery or performance. I've had my own blood drawn with InsideTracker several times and have been amazed at the valuable information that they provide. Not only are the results very detailed, but they also share guidance for how to improve any markers that are out of range. If you're ready to take control of your health and optimize your training, InsideTracker offers a selection of plans that best suit your needs with a limited time 25% discount. Thank you Elemental Labs! A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping. Elemental Labs' products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The citrus flavor has quickly become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. They just released their first new flavor of 2021, their most requested flavor, watermelon salt. So check out Elemental Labs to try their new flavor or get a free sampler pack.

The New York City Marathon is the largest marathon in the world, and its unique course makes it a bucket-list event for many runners. When it comes to navigating the logistics of the New York City marathon, there are few people who know it better than Richard White. Richard is a fixture of the NYC running scene and a 17-time finisher of the race. After more than 4 decades of racing, Richard will be going for his 18th NYC finish and his 60th marathon finish this weekend. Richard is passionate about the race itself as well as its history, and he's an invaluable resource on all aspects of the NYC Marathon. In this episode he'll let you in on some of the useful tricks he's learned from his 17 NYC finishes, including: How to segment the course to make it more approachable. Making the most of the energy from other runners and spectators. COVID-related changes that make this year unique. Tips for tackling the most challenging parts of the race. The physical, mental and emotional aspects of the course. Suggestions for navigating the post-marathon crowds. Richard's familiarity with the course provides so many useful ways to navigate the New York City marathon, whether you're a new or seasoned marathon runner. In our conversation we discuss: How knowledge of the course details will help you run a smarter race The importance of managing your effort in the early miles How to approach the 3 most notable hills on the course at miles 1, 14 and 23 Digging deep and using mental strength to help you through the final hill on 5th Avenue Breaking up those last 10 miles into manageable chunks Why expecting the worst is sometimes the best strategy! Whether you're running the New York City Marathon this year or plan to in the future, this episode is full of useful insider information you won't want to miss! Thank You InsideTracker! Our show is supported by our longtime sponsor InsideTracker. Today, more than ever, it's essential that we're making the right decisions to keep our bodies healthy. To help us be resilient, prevent over-training, and optimize our running to get the most from it. InsideTracker is the ultra-personalized nutrition platform that analyzes your blood and DNA biomarkers along with your lifestyle habits to help you optimize your body and reach your goals. InsideTracker's patented system will transform your body's data into knowledge, insights, and a customized action plan of science-backed recommendations. The data can help you determine whether you're running too much, not enough, or have some other issues that could be affecting your recovery or performance. I've had my own blood drawn with InsideTracker several times and have been amazed at the valuable information that they provide. Not only are the results very detailed, but they also share guidance for how to improve any markers that are out of range. If you're ready to take control of your health and optimize your training, InsideTracker offers a selection of plans that best suit your needs with a limited time 25% discount. Thank You Athletic Greens! Thank you to our newest sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out Athletic Greens to redeem your offer today.

Cat Bradley is an athlete that absolutely loves the sport. She's an ultra-endurance runner coached by Matt Fitzgerald who I had the pleasure of meeting this past August at the Endeavorun retreat in Boulder, CO. Her resume is shocking, in the best of ways: Winner of the 2017 Western States 100 Miler Winner of the 2017 Canyons Endurance Run 100k Former Fastest Known Time record holder of the Grand Canyon Rim to Rim to Rim in 7:52 (first woman to break 8 hours) Winner of the 2016 Rio Del Lago 100 Miler Winner of the 2018 Moab Red Hot 50k Winner of the 2018 Quicksilver 100k Winner of the 2019 Castle Rock Trail Festival 50k Winner of the 2020 TransRockies Run stage race (team division) I could go on, but I think you understand now that Cat Bradley is one of the best ultra runners in the United States. Cat didn't start out as a distance runner. In fact, she was an 800m specialist at the University of California - Santa Barbara. At about a half-mile, the 800m distance might as well be a different sport than ultras! Soon, Cat realized that she didn't love the track. She wanted some adventure and found herself taking time off from her college career to focus on through-hiking the Appalachian Trail. That's where she fell in love with mountains, woods, and losing yourself in the visceral beauty of nature. Within a few short years, Cat's passion for ultra distances bloomed and her competitive drive propelled her forward. Soon, she became one of the most dominant ultramarathon runners in the country. In this conversation, we discuss: How she made the switch from 800m track athlete to Appalachian Trail through-hiker to ultra runner The training demands of a 120 mile, 6-day stage race vs. a 100-mile ultra How she mentally grappled with pivoting her running career almost 180 degrees What made her start to believe she could run professionally How she trains for the Grand Canyon R2R2R FKT Whether you're about to run your first ultra or you're a seasoned veteran, you'll love this conversation with one of the sport's greats. Links & Resources from the show: Follow Cat Bradley on Instagram or check out her website How to increase your endurance and run longer 5 tips on running your first ultra Thank You InsideTracker! Our show is supported by our longtime sponsor InsideTracker. Today, more than ever, it's essential that we're making the right decisions to keep our bodies healthy. To help us be resilient, prevent over-training, and optimize our running to get the most from it. InsideTracker is the ultra-personalized nutrition platform that analyzes your blood and DNA biomarkers along with your lifestyle habits to help you optimize your body and reach your goals. InsideTracker's patented system will transform your body's data into knowledge, insights, and a customized action plan of science-backed recommendations. The data can help you determine whether you're running too much, not enough, or have some other issues that could be affecting your recovery or performance. I've had my own blood drawn with InsideTracker several times and have been amazed at the valuable information that they provide. Not only are the results very detailed, but they also share guidance for how to improve any markers that are out of range. If you're ready to take control of your health and optimize your training, InsideTracker offers a selection of plans that best suit your needs with a limited time 25% discount. Thank you Elemental Labs! A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping. Elemental Labs' products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The citrus flavor has quickly become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. They just released their first new flavor of 2021, their most requested flavor, watermelon salt. So check out Elemental Labs to try their new flavor or get a free sampler pack.

Brad Stulberg is a well-being expert, author, and a contributing editor to Outside Magazine. His work has been featured in the New York Times, The Wall Street Journal, The Washington Post, Wired, and many others. Brad also coaches entrepreneurs, executives, pro athletes, and physicians on how to be a top performer, sustainably. He has written 3 powerful books on performance: Peak Performance, The Passion Paradox, and The Practice of Groundedness. Brad's focus on sustainability informs how we as runners can go after our big goals in a way that doesn't burn us out. We all want to train harder, achieve our lofty aspirations, and do so for years to come. In this conversation we're highlighting several of the principles from Brad's new book, including: Accept Where You Are to Get You Where You Want to Go Be Present so You Can Own Your Attention and Energy Embrace Vulnerability to Develop Genuine Strength and Confidence Build Deep Community In this conversation, we also talk about the 4 levels of competence, the importance of your training environment, if and when you should skip the gadgets, as well as many other fascinating topics. Links & Resources from the Show: Follow Brad on Twitter Learn more on Brad's website Join SR Team for an online community See more resources for mindset mastery Thank You InsideTracker! Our show is supported by our longtime sponsor InsideTracker. Today, more than ever, it's essential that we're making the right decisions to keep our bodies healthy. To help us be resilient, prevent over-training, and optimize our running to get the most from it. InsideTracker is the ultra-personalized nutrition platform that analyzes your blood and DNA biomarkers along with your lifestyle habits to help you optimize your body and reach your goals. InsideTracker's patented system will transform your body's data into knowledge, insights, and a customized action plan of science-backed recommendations. The data can help you determine whether you're running too much, not enough, or have some other issues that could be affecting your recovery or performance. I've had my own blood drawn with InsideTracker several times and have been amazed at the valuable information that they provide. Not only are the results very detailed, but they also share guidance for how to improve any markers that are out of range. If you're ready to take control of your health and optimize your training, InsideTracker offers a selection of plans that best suit your needs with a limited time 25% discount. Thank You Athletic Greens! Thank you to our newest sponsor, Athletic Greens! They are a health and wellness company that makes AG1,. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out Athletic Greens to redeem your offer today.

Years ago I set out to run my first ultramarathon and DNFed. While it wasn't exactly the debut I had hoped for, my fascination with ultras only grew since then. I have interviewed numerous ultra runners to get their take on the demands of the sport and what drives them. You can listen to episodes with: Damian Hall Clare Gallagher Krissy Moehl Dean Karnazes Doug Hay On today's podcast, I'm sharing my tips to successfully training for and completing your first ultra. And next time around, I'll make sure to follow these suggestions myself! This episode is a repost from the My First Ultra show, part of the Becoming Ultra podcast, with Kris and Carly. I met them at the Rocky Mountain Trail Camp where we bonded over running, training, and of course, podcasting. This conversation is for aspiring ultra marathoners. After my own attempt, I have no delusions about the challenge that you'd be taking on! Links & Resources from the Show: Follow Becoming Ultra on Instagram See more on their website ITB Rehab Routine Standard Core Routine Check out Strength Running's training programs Thank You InsideTracker! Our show is supported by our longtime sponsor InsideTracker. Today, more than ever, it's essential that we're making the right decisions to keep our bodies healthy. To help us be resilient, prevent over-training, and optimize our running to get the most from it. InsideTracker is the ultra-personalized nutrition platform that analyzes your blood and DNA biomarkers along with your lifestyle habits to help you optimize your body and reach your goals. InsideTracker's patented system will transform your body's data into knowledge, insights, and a customized action plan of science-backed recommendations. The data can help you determine whether you're running too much, not enough, or have some other issues that could be affecting your recovery or performance. I've had my own blood drawn with InsideTracker several times and have been amazed at the valuable information that they provide. Not only are the results very detailed, but they also share guidance for how to improve any markers that are out of range. If you're ready to take control of your health and optimize your training, InsideTracker offers a selection of plans that best suit your needs with a limited time 25% discount. Thank you Elemental Labs! A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping. Elemental Labs' products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The citrus flavor has quickly become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. They just released their first new flavor of 2021, their most requested flavor, watermelon salt. So check out Elemental Labs to try their new flavor or get a free sampler pack.

Our guest today is Peter Bromka, who is a 2:19 marathoner, publisher of the Positive Split newsletter, and a recipient of The Best Sports Writing in 2021 award. We spoke earlier this year after he helped pace Desiree Linden to a world record in the 50k. Now he has his eyes set on his 8th Boston Marathon. This episode is an in-depth conversation about changes made for the 2021 Boston Marathon. We also talk about other specifics to the course and marathon racing in general: COVID precautions for a major marathon How to break the race up into segments Mantras and mindsets to help you overcome the tough parts Energy of the crowds and how to use it to your advantage Running by effort versus running by pace Peter also has insights on fueling and what a runner should really have in place prior to a race. Links & Resources from the Show: Follow Peter on Instagram Sign up for his newsletter Get our Boston Course Guide! 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 that I've been loving because they so durable and comfortable. 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. In particular, I've just started wearing their 3" Sykes shorts and they're a little different from the 5" Sykes shorts (you can see those in action here). The material is thinner and lighter, which is perfect in a performance short, and they're obviously shorter. I'm not sure if my wife thinks they're too scandalous or loves them, but I'm wearing them constantly. PATH uses new technical fabrics, like the Japanese fiber called Toray Primeflex, 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! Thank You InsideTracker! Our show is supported by our longtime sponsor InsideTracker. Today, more than ever, it's essential that we're making the right decisions to keep our bodies healthy. To help us be resilient, prevent over-training, and optimize our running to get the most from it. InsideTracker is the ultra-personalized nutrition platform that analyzes your blood and DNA biomarkers along with your lifestyle habits to help you optimize your body and reach your goals. InsideTracker's patented system will transform your body's data into knowledge, insights, and a customized action plan of science-backed recommendations. The data can help you determine whether you're running too much, not enough, or have some other issues that could be affecting your recovery or performance. I've had my own blood drawn with InsideTracker several times and have been amazed at the valuable information that they provide. Not only are the results very detailed, but they also share guidance for how to improve any markers that are out of range. If you're ready to take control of your health and optimize your training, InsideTracker offers a selection of plans that best suit your needs with a limited time 25% discount.

Matt Fitzgerald is a 2:39 marathoner, acclaimed author, triathlete, nutritionist, and running coach. His most recent book is The Comeback Quotient, available now. The subject of his book is both timely and personal, as Matt is currently working through being a COVID long hauler. He first got coronavirus in March of 2020, got healthy, but then 6 months later started getting long haul symptoms. He's still mostly unable to run, which makes this conversation so pertinent to him. In this conversation we'll be talking about the 3-step process for recognizing reality, digging yourself out of any hole that you might find yourself in, and getting back on track. You can immerse yourself in other content focused on mental strength, too: Mental skills in action Making a comeback Adjusting to circumstances SR's mental skills email series For more resources, check out the free guide to mental toughness for runners. We discuss some of my favorite and recurring topics: Mental strength and how the pros approach challenges Value of journaling and training logs Dealing with training setbacks How to self-coach Links & Resources from the Show: Follow Matt on Twitter Find more info on his website See other books by Matt Fill out the survey for SR's future retreat Increase your mental fitness Thank you Elemental Labs! A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping. Elemental Labs' products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The citrus flavor has quickly become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. They just released their first new flavor of 2021, their most requested flavor, watermelon salt. So check out Elemental Labs to try their new flavor or get a free sampler pack. Thank You InsideTracker! Our show is supported by our longtime sponsor InsideTracker. Today, more than ever, it's essential that we're making the right decisions to keep our bodies healthy. To help us be resilient, prevent over-training, and optimize our running to get the most from it. InsideTracker is the ultra-personalized nutrition platform that analyzes your blood and DNA biomarkers along with your lifestyle habits to help you optimize your body and reach your goals. InsideTracker's patented system will transform your body's data into knowledge, insights, and a customized action plan of science-backed recommendations. The data can help you determine whether you're running too much, not enough, or have some other issues that could be affecting your recovery or performance. I've had my own blood drawn with InsideTracker several times and have been amazed at the valuable information that they provide. Not only are the results very detailed, but they also share guidance for how to improve any markers that are out of range. If you're ready to take control of your health and optimize your training, InsideTracker offers a selection of plans that best suit your needs with a limited time 25% discount.

Lydia Nader is a Registered Dietitian with a graduate degree in nutrition and wellness. She coaches athletes on how to optimize their nutrition. She's a volunteer coach for Girls on the Run and has completed an ultramarathon, and numerous marathons. Lydia's areas of interest include weight loss, body composition changes, and female health such as amenorrhea and RED-S. Lydia was also the Endeavorun running retreat's nutritionist, helping us eat great for the 4 day retreat last month in Boulder. During that retreat she gave a presentation on 10 of the most popular ideas in sports nutrition that we may have to rethink. This episode includes many of those ideas. Take a look at these statements yourself and see if you think that they are true or false: Sugar is bad for athletes Training for a marathon means I can eat whatever I want I don't need to eat anything before a run Eating before bedtime makes you fat Plant-based diets don't provide enough nutrition for athletes Carb loading is necessary for endurance athletes Refueling must be done within 30 min of finishing a workout We discuss each of these in detail, including nuances such as sex differences. Links & Resources from the Show: Follow Lydia on Instagram Find more info on her website Sign up for free nutrition guidance Thank You InsideTracker! Our show is supported by our longtime sponsor InsideTracker. Today, more than ever, it's essential that we're making the right decisions to keep our bodies healthy. To help us be resilient, prevent over-training, and optimize our running to get the most from it. InsideTracker is the ultra-personalized nutrition platform that analyzes your blood and DNA biomarkers along with your lifestyle habits to help you optimize your body and reach your goals. InsideTracker's patented system will transform your body's data into knowledge, insights, and a customized action plan of science-backed recommendations. The data can help you determine whether you're running too much, not enough, or have some other issues that could be affecting your recovery or performance. I've had my own blood drawn with InsideTracker several times and have been amazed at the valuable information that they provide. Not only are the results very detailed, but they also share guidance for how to improve any markers that are out of range. If you're ready to take control of your health and optimize your training, InsideTracker offers a selection of plans that best suit your needs with a limited time 25% discount. 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 that I've been loving because they so durable and comfortable. 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. In particular, I've just started wearing their 3" Sykes shorts and they're a little different from the 5" Sykes shorts (you can see those in action here). The material is thinner and lighter, which is perfect in a performance short, and they're obviously shorter. I'm not sure if my wife thinks they're too scandalous or loves them, but I'm wearing them constantly. PATH uses new technical fabrics, like the Japanese fiber called Toray Primeflex, 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!

Today we're doing something a little different with a panel of running experts. We are discussing a variety of topics, everything from training-related questions to the not-so-serious ones. Endeavorun created a unique experience for a group of runner enthusiasts. We got to spend a few days together in Boulder, CO at a retreat focusing on all things running. One of our highlight events was a panel discussion that you're about to hear. We sat down with Olympian Kate Grace, 2:19 marathoner Peter Bromka, author Matt Fitzgerald, registered dietitian Lydia Nader, and myself for a live Q&A. Our questions included: You are at a bar and you overhear someone talking about running. They say something that causes you to correct them. What did they say? Your bucket list race What is something about running that you are an expert in and is largely misunderstood? Doing the live Q&A with a group of running experts from all different backgrounds made for a lively conversation. We talked about pacing, track standards, goal races, and recovery. Hear the full episode below and follow along with Jonathan Levitt's podcast For the Long Run and Matt Fitzgerald's The 80/20 Endurance Podcast for parts 2 and 3 of the conversation. Links & Resources from the Show: Follow the experts: Kate Grace on Instagram Peter Bromka on Instagram Matt Fitzgerald on Twitter Lydia Nader on Instagram Upcoming Endeavorun retreat in Austin Join our online community of runners Thank You InsideTracker! Our show is supported by our longtime sponsor InsideTracker. Today, more than ever, it's essential that we're making the right decisions to keep our bodies healthy. To help us be resilient, prevent over-training, and optimize our running to get the most from it. InsideTracker is the ultra-personalized nutrition platform that analyzes your blood and DNA biomarkers along with your lifestyle habits to help you optimize your body and reach your goals. InsideTracker's patented system will transform your body's data into knowledge, insights, and a customized action plan of science-backed recommendations. The data can help you determine whether you're running too much, not enough, or have some other issues that could be affecting your recovery or performance. I've had my own blood drawn with InsideTracker several times and have been amazed at the valuable information that they provide. Not only are the results very detailed, but they also share guidance for how to improve any markers that are out of range. If you're ready to take control of your health and optimize your training, InsideTracker offers a selection of plans that best suit your needs with a limited time 25% discount.

Abdi Abdirahman is a 5-time Olympian and the oldest American runner to qualify for the Olympics. He is the oldest male to podium at the NYC Marathon, and USATF's master's record holder in the marathon. Abdi is also a 4-time USATF champ in the 10k and a 5-time road racing champion at distances from 10 miles to the marathon. In other words, he's one of the best runners ever to represent the United States. He's also found the time to become a new author. I'm thrilled he's written his first book to get an even deeper inside look into his mind. Check it out here: Abdi's World: The Black Cactus on Life, Running, and Fun Today's conversation gives a glimpse of his laid back, lighthearted personality that contributes to Abdi's amazing longevity in the sport. We explore topics of: Balance between training and life outside of running Changes that Abdi has seen over the years When to be serious and when to relax How running "strength" evolves over time Links & Resources from the Show: Follow Abdi on Twitter and Instagram Read more about Abdi at the Tokyo Olympics Get his new book Abdi's World: The Black Cactus on Life, Running, and Fun Thank You InsideTracker! Our show is supported by our longtime sponsor InsideTracker. Today, more than ever, it's essential that we're making the right decisions to keep our bodies healthy. To help us be resilient, prevent over-training, and optimize our running to get the most from it. InsideTracker is the ultra-personalized nutrition platform that analyzes your blood and DNA biomarkers along with your lifestyle habits to help you optimize your body and reach your goals. InsideTracker's patented system will transform your body's data into knowledge, insights, and a customized action plan of science-backed recommendations. The data can help you determine whether you're running too much, not enough, or have some other issues that could be affecting your recovery or performance. I've had my own blood drawn with InsideTracker several times and have been amazed at the valuable information that they provide. Not only are the results very detailed, but they also share guidance for how to improve any markers that are out of range. If you're ready to take control of your health and optimize your training, InsideTracker offers a selection of plans that best suit your needs with a limited time 25% discount. 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 that I've been loving because they so durable and comfortable. 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. In particular, I've just started wearing their 3" Sykes shorts and they're a little different from the 5" Sykes shorts (you can see those in action here). The material is thinner and lighter, which is perfect in a performance short, and they're obviously shorter. I'm not sure if my wife thinks they're too scandalous or loves them, but I'm wearing them constantly. PATH uses new technical fabrics, like the Japanese fiber called Toray Primeflex, 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!

Professor Phil Hayes is a senior lecturer at Northumbria University where he spent 14 years as the leader of the Applied Sport and Exercise Science Program. He researches muscle strength and how it affects running performance, form, and injury risk. Phil is a UK Athletics Level 4 running coach and has experience coaching kids, adults, and world-class athletes. His new book, The Science and Practice of Middle and Long Distance Running, weaves together sports science and the art of coaching runners. Today's conversation is a highlight of those principles and an exploration of how they can be applied. We cover many topics from how to structure a training plan to outdated approaches. We talk about: Significant of a training log and which metrics to pay attention to Periodization and progression over time Dynamic warm-ups versus priming activities New frontiers of running such as fatigue resistance Thank You InsideTracker! Our show is supported by our longtime sponsor InsideTracker. Today, more than ever, it's essential that we're making the right decisions to keep our bodies healthy. To help us be resilient, prevent over-training, and optimize our running to get the most from it. InsideTracker is the ultra-personalized nutrition platform that analyzes your blood and DNA biomarkers along with your lifestyle habits to help you optimize your body and reach your goals. InsideTracker's patented system will transform your body's data into knowledge, insights, and a customized action plan of science-backed recommendations. The data can help you determine whether you're running too much, not enough, or have some other issues that could be affecting your recovery or performance. I've had my own blood drawn with InsideTracker several times and have been amazed at the valuable information that they provide. Not only are the results very detailed, but they also share guidance for how to improve any markers that are out of range. If you're ready to take control of your health and optimize your training, InsideTracker offers a selection of plans that best suit your needs with a limited time 25% discount.

Addie Bracy is an expert in mental training for the athlete. She excels on the road, on the track, and on the trails and mountains. She's a Certified Mental Performance Consultant, author of Mental Training for Ultrarunning, and has consulted with elite athletes in swimming, softball, basketball, track, and running. Addie is a contributor to our Strength Running community as well. You may recognize her from the lifting demonstrations in our flagship weightlifting program High Performance Lifting. Today's episode is about becoming a more mentally fit athlete. Addie shares her view of sports psychology and how it can be leveraged by everyone: Problems with idealizing a race How we can better prepare for races Non-physical skills that will help runners Differences between stress and pressure Common triggers for runners Visualizations that help This is just a small snippet of the actionable steps that Addie provides. Hear more in this podcast and check out her book for additional information. Links & Resources from the Show: Follow Addie on Instagram and Twitter Check out her website at Strive Mental Performance Read about how Addie gets things done Find a CMPC in your area Learn more about training your mind Thank You InsideTracker! Our show is supported by our longtime sponsor InsideTracker. Today, more than ever, it's essential that we're making the right decisions to keep our bodies healthy. To help us be resilient, prevent over-training, and optimize our running to get the most from it. InsideTracker is the ultra-personalized nutrition platform that analyzes your blood and DNA biomarkers along with your lifestyle habits to help you optimize your body and reach your goals. InsideTracker's patented system will transform your body's data into knowledge, insights, and a customized action plan of science-backed recommendations. The data can help you determine whether you're running too much, not enough, or have some other issues that could be affecting your recovery or performance. I've had my own blood drawn with InsideTracker several times and have been amazed at the valuable information that they provide. Not only are the results very detailed, but they also share guidance for how to improve any markers that are out of range. If you're ready to take control of your health and optimize your training, InsideTracker offers a selection of plans that best suit your needs with a limited time 25% discount. 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 that I've been loving because they so durable and comfortable. 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. In particular, I've just started wearing their 3" Sykes shorts and they're a little different from the 5" Sykes shorts (you can see those in action here). The material is thinner and lighter, which is perfect in a performance short, and they're obviously shorter. I'm not sure if my wife thinks they're too scandalous or loves them, but I'm wearing them constantly. PATH uses new technical fabrics, like the Japanese fiber called Toray Primeflex, 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!

Colleen Quigley, one of the most dominant steeplechasers in American history, has represented the US at the World Championships and Olympics, won the 2019 indoor mile national championships, and she's hungrier than ever to get back to training and top form. In this episode, we're discussing her months long foot injury and what she's doing to properly diagnose it, treat it, and get back to top form. Colleen is tough as nails, honest, vulnerable, and so positive about her comeback. I know that will rub off on you, too. You can hear her top injury prevention tips (along with 4 other world-class runners) in Episode 160 here. And don't miss 9 pro athletes' best recovery advice here. Thank You InsideTracker! Our show is supported by our longtime sponsor InsideTracker. Today, more than ever, it's essential that we're making the right decisions to keep our bodies healthy. To help us be resilient, prevent over-training, and optimize our running to get the most from it. InsideTracker is the ultra-personalized nutrition platform that analyzes your blood and DNA biomarkers along with your lifestyle habits to help you optimize your body and reach your goals. InsideTracker's patented system will transform your body's data into knowledge, insights, and a customized action plan of science-backed recommendations. The data can help you determine whether you're running too much, not enough, or have some other issues that could be affecting your recovery or performance. I've had my own blood drawn with InsideTracker several times and have been amazed at the valuable information that they provide. Not only are the results very detailed, but they also share guidance for how to improve any markers that are out of range. If you're ready to take control of your health and optimize your training, InsideTracker offers a selection of plans that best suit your needs with a limited time 25% discount.