The Strength Running Podcast

Tyler Andrews is a HOKA elite runner and multiple record holder. I had Tyler on the podcast a few years ago when he was gearing up for his 50k world record attempt. He just missed that record but he's been busy staying fit and going after even more challenges. That's our discussion today because Tyler finds himself in a similar situation as the rest of us: training without a clear goal on the calendar. So, he made up his own race! Recently, he organized the Chaski Challenge where over 50 Olympians and other elite runners raced a marathon relay with live tracking and thousands of other runners participating virtually. There was race commentary by Tyler, Des Linden and Amelia Boone. This was the most innovative type of virtual race I've ever heard of and having it organized by a 3x Team USA member and 50-mile national champion is just incredible. In this conversation, we talk more about this event, more races that he's organizing in the future, giving back to the running community, and how you can get involved. In particular, we dug deep into the "pursuit of happiness" versus the "happiness of pursuit." Show Links & Resources: Follow Tyler on Instagram and Strava Read more about the Chaski Challenge Find other virtual races for 2020 Virtual race strategy 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!

Shawn Bearden is a professor of exercise physiology at Idaho State University where he focuses on ultra endurance performance. He has published research in the American Journal of Physiology and the Journal of Applied Physiology, and he's previously studied at Yale, UVA, and George Mason. Shawn hosts a podcast of his own called the Science of Ultra, where he interviews the smartest scientists in the world about the physiology of ultra endurance. If you want to understand the intricate details of how our bodies are able to perform at extremes, this episode is for you. Shawn studies and lectures on the physiology, all while putting himself through the rigor of ultra running. In this conversation, we talk specifically about running ultramarathons and what that does to your body. You'll hear what occurs in the body during a 100-mile race that doesn't happen during a marathon, optimal fueling strategies for ultra-endurance, the most prevalent myth surrounding ultras, and a lot more. Show Links & Resources: Connect on Twitter Find more of Shawn's content on his website Science of Ultra podcast Learn more in my guide to ultra running Thank You Gatorade Endurance! This episode is made possible by support from Gatorade Endurance. Use code Strength20 for 20% off at GatoradeEndurance.com. Reformulated in 2017 to be even more effective, Gatorade Endurance Formula is a specialized sports drink. That means it has higher amounts of sodium and potassium to help sustain hydration, maintain proper fluid balance, and replace key electrolytes that you lose when you're running. Plus, it has no artificial sweeteners or flavors and has a lighter flavor designed for athletes training longer. I know the last thing I want when I'm two hours into a long run is a strong flavor that might turn my stomach. Gatorade Endurance Formula also now offers a multi-carbohydrate blend to help you dial it in and maintain performance over much longer runs. Different carbs are utilized at different rates, so this advancement helps you both run longer and lower any risk of stomach distress because it won't be working so hard all at once. You can check out all of their flavors, including caffeinated and non-caffeinated options, at GatoradeEndurance.com and don't forget to use code Strength20 for your 20% discount.

Anne Mauney is a certified Registered Dietitian, has a master's in public health, she has taught at George Washington University in Washington, DC, and has run dozens of half marathons and marathons. Her work has been featured in Glamour, The Washington Post, Woman's Day, and in many other publications. She writes a nutrition and lifestyle blog at fannetasticfood.com and runs her own private counseling practice from annetherd.com. I admire her approach to nutrition because it's sustainable, well balanced, and supported by science. In this episode we discuss fueling strategies before and after a race, strategies for weight loss, and avoiding type 2 diabetes. For even more Q&A with Anne, get two free audio seminars here. Show Links & Resources: Find Anne at: fannetasticfood.com and annetherd.com Connect on Instagram and Twitter Recipes for fueling your runs: Nut Butter Stuffed Salty Dates Salty Maple Nut Energy Bites Nutrition for Runners Thank You Gatorade Endurance! This episode is made possible by support from Gatorade Endurance. Use code Strength20 for 20% off at GatoradeEndurance.com. Reformulated in 2017 to be even more effective, Gatorade Endurance Formula is a specialized sports drink. That means it has higher amounts of sodium and potassium to help sustain hydration, maintain proper fluid balance, and replace key electrolytes that you lose when you're running. Plus, it has no artificial sweeteners or flavors and has a lighter flavor designed for athletes training longer. I know the last thing I want when I'm two hours into a long run is a strong flavor that might turn my stomach. Gatorade Endurance Formula also now offers a multi-carbohydrate blend to help you dial it in and maintain performance over much longer runs. Different carbs are utliized at different rates, so this advancement helps you both run longer and lower any risk of stomach distress because it won't be working so hard all at once. You can check out all of their flavors, including caffeinated and non-caffeinated options, at GatoradeEndurance.com and don't forget to use code Strength20 for your 20% discount.

David Roche is a two-time USATF trail national champion, the 2014 U.S. Sub-Ultra Trail Runner of the Year, and a member of Nike Trail Elite and Team Clif Bar. You might have read his work that he publishes regularly on the Trail Runner magazine website or perhaps you've read his book, The Happy Runner. You can hear me talk about that book with David's wife Megan in episode 82 of The Strength Running Podcast. David isn't just an incredibly talented trail runner, he's a wonderful writer and a coach who works with a wide variety of athletes. With his legal background, David is able to clearly explain some difficult concepts which is just why I wanted to have him on the show today. We cover the benefits of doing long runs and discuss the details of: Aerobic endurance Musculoskeletal strength Metabolic adaptation Mental resilience Improved mechanics Truly, there's so much to gain from going long. I love David's focus on feeling good, even during those grueling long runs. Hint: fartleks are a key part of it. He approaches workouts with the long view in mind, rather than having his athletes hammer out the hardest possible workout. In this episode we also cover: Glycogen depletion and recovery - you can read more here My personal long run mistakes Importance of fueling And how to adjust long runs based on your experience Thank You Gatorade Endurance! This episode is made possible by support from Gatorade Endurance. Use code Strength20 for 20% off at GatoradeEndurance.com. Reformulated in 2017 to be even more effective, Gatorade Endurance Formula is a specialized sports drink. That means it has higher amounts of sodium and potassium to help sustain hydration, maintain proper fluid balance, and replace key electrolytes that you lose when you're running. Plus, it has no artificial sweeteners or flavors and has a lighter flavor designed for athletes training longer. I know the last thing I want when I'm two hours into a long run is a strong flavor that might turn my stomach. Gatorade Endurance Formula also now offers a multi-carbohydrate blend to help you dial it in and maintain performance over much longer runs. Different carbs are utliized at different rates, so this advancement helps you both run longer and lower any risk of stomach distress because it won't be working so hard all at once. You can check out all of their flavors, including caffeinated and non-caffeinated options, at GatoradeEndurance.com and don't forget to use code Strength20 for your 20% discount.

Today's guest is Anya Mullen - she's not a pro runner, she's not a PT or a coach, but she is a regular runner just like you and me. She also has been working for Strength Running for the better part of a year now, helping me refine some of the content that you see on our various channels. We first met back in 2015 at a group run and started working together earlier this year. Her running career spans nearly a decade and her life has changed quite a bit over that time, along with her running. Anya has run everything from a 5K to an ultra, including an unsupported, unofficial 50 miler that her partner talked her into (listen to the podcast for the full story!). Anya Mullen lives in Colorado and has been juggling running with her work, family and home life. And that's a big part of what we're talking about today: just how we fit it all in, plus reflections on whether or not you're a "real" runner, goals and how they evolve over your running career, especially after you have a family. This episode is more personal and explores some of the issues that prevent us from training as much as we'd like. I hope you're left with a few ideas on how to fit your running into your schedule, plus affirmation that yes, you are a real runner. Show Links & Resources: Connect with Anya on Instagram Learn more on her website See the training plans that Anya used Inspiring books on ultra running: Finding Ultra by Rich Roll Eat and Run by Scott Jurek 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 functional and comfortable. 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. And now that we've partnered for a few months, I can confidently say that their gear is durable. 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. 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!

Todd is a former attorney turned manual therapist who scratched his own itch. After years of experiencing pain, he set out to understand what causes it, how to move better, and effective strategies for reducing pain and improving your athletic performances. He has written two books, A Guide to Better Movement and Playing with Movement, which are interdisciplinary ways of looking at the problems of injury and pain. He brings in a broad diversity of disciplines like stress physiology to complex systems theory and then explains how that all relates back to athletes. This conversation was wide-ranging and touches on subjects like static stretching, mobility, dynamic flexibility, how much of pain is mental, and strategies for having more fun in your training. Todd also gives us some tangible advice on: Doing warm-ups as a sport specific activity Ways to develop intrinsic motivation for running How to approach a "balanced movement diet" And where to start when looking to improve in your sport I was also excited to hear that Todd is training for his first 5K. Tune in to hear about how the training is going for him! Show Links & Resources: Learn more about Todd at his website Connect with Todd on Twitter Todd's book: Playing With Movement: How to Explore the Many Dimensions of Physical Health and Performance Strength series: High Performance Lifting Thank You SureFeet! I'm excited to announce our newest sponsor SureFeet. They make a colorless, odorless shoe spray that stops your running shoes from getting so smelly. They make their Odor Eliminating Shoe Spray in the USA and each bottle can treat about 10 pairs of shoes. SureFeet sent me a sample and I used it on my worst smelling shoes and guess what? It worked great! This pair smelled from across the room but after a quick application of the spray, I'd say the smell was reduced by 95%. After wearing them a few more times, the smell was probably 80% less than how it smelled before I used SureFeet. It works and my wife is very thankful for that. Just one quick suggestion: don't put it on too thick because it won't dry completely clear. My next project is using it on a pair of new running shoes because it's best as a preventative tool, rather than on already smelly shoes. It doesn't wash off, wear away, or contain any nasty chemicals. Be sure to check out SureFeet and get a twin-pack of their spray.

Our guest is none other than 2004 Olympian Carrie Tollefson. You might recognize her as a 3-time national champion, or the 1998 NCAA Indoor Track Athlete of the Year, or maybe you've just seen her on TV a lot. She's been a broadcaster for years, having commentated on races for ESPN, NBC, ABC, and USATF TV. Her commentary has appeared in numerous world class races from the Boston Marathon to Footlocker Nationals, to the Tokyo Marathon. In our conversation, you'll hear about her many accomplishments in the sport. But beyond those, she's a very engaged member of the running community and an active mom of 3 kids. We discuss what us recreational runners can learn from the pros and her advice to new runners on how they can become more involved in the running community. She also shares her experience about the advantages of long and short runs, depending on where you are at in your running career. Show Links & Resources: Carrie's social: Instagram and Twitter Learn more on her website Join the conversation on Instagram Become a member of the Strength Running community 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!

David Monti is the founder, editor, and publisher of Race Results Weekly, which is a weekly subscription service for the world's running results. David also used to recruit elite athletes to race at New York Road Runners events and worked as a sports media consultant. Through his work, he has a fascinating perspective on the sport. He attended and watched some of the most electrifying races the world has ever seen - and we talk about the races that most stick in his mind after all these years. David's consistent exposure to the highest levels of the sport of running also gives him a certain wisdom about where running has been, where it is now, and where it's going in the future. We talk about what has changed most in the running industry, what will likely stay the same, and what we might look forward to in the coming decades. We touch on many different topics, including: What drives the costs of road races (and why they are much cheaper in Europe) Innovative ways to hold races in COVID times Legal considerations of the super shoe Challenges of building a larger fanbase for the sport of running Thank You Elemental Labs! A big thanks to our newest sponsor, 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. Their citrus flavor has quickly become my favorite and 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. And I'm encouraged by the fact that Navy SEAL teams, Olympic teams, and pro athletes have started using Elemental electrolyte supplements to improve their performance. Learn more about what they do at their website.

Madeline Strandemo is a 2018 graduate of the University of Minnesota where she was on three Big Ten Championship teams, an All-American, and two-time Big Ten individual champion in the indoor mile and the 3000m steeplechase. She graduated with a double degree in marketing and Mandarin Chinese. Madeline has an interesting background, having moved around the world numerous times and participating in a variety of different sports in her childhood. In fact, she attributes a lot of her success to these experiences. Madeline is now living in Bend, Oregon, coached by Lauren Fleshman and sponsored by Oiselle. As a relatively new pro runner, she has big goals and shares what she is doing in these times to prepare. In this conversation, we also talk about: Setback from injuries The significance of participating in different sports What makes a great competitor My favorite track event - the steeplechase Show Links & Resources: Follow Madeline's journey on her website and Instagram See her workouts on Strava Check out the tracking journal that Madeline uses Injury Prevention course 9 Pro runners on recovery and prevention 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!

How do you know if you'll be successful as a runner? It mostly comes down to luck (genetics) and work (training). We can't affect the former, so let's focus on the biggest variable that impacts our success: the training that we do. That training must follow some broad but important rules if you want to avoid performance plateaus and continuously improve year after year. Those rules can be best summarized in three of the most important words for runners: consistency, progressive, and modulation. Your training must be consistent: uninterrupted and continuous. It also must be progressive: evolving over time to gradually become more challenging. And it must be modulated: varied workload and training focus from season to season and year to year. In this episode of the podcast, Jason discusses each idea and brings you time-tested strategies for improving each. Thank You Elemental Labs! This episode is supported by our new sponsor Elemental Labs. They make electrolyte supplements for athletes that are high in sodium. 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. Those low sodium symptoms can be headaches, low energy, muscle cramps, and even insomnia. I've used their raspberry and citrus flavored Recharge packets and it's much tastier than other electrolyte mixes precisely because of its high salt content. And they're used by Olympians, the military, and other top performances. Visit them at drinklmnt.com/strengthrunning/

Lisa Tamati has overcome many challenges in her life. From body image issues and tough races to a childhood sense of insecurity and nearly losing her mom. Through all of this, she has developed many coping strategies that she shares with us in this episode. A favorite strategy for Lisa is "going all in". She recognizes the vast human potential and knows that if we are 100% committed, we will find a way and overcome barriers. As one of New Zealand's best ultra runners, she has 25 years experience running the toughest endurance events in the world. She's actually finished over 140 ultra-marathons, has a few National Titles, a number of podium places in international races, and many expeditions under her belt (a favorite is her illegal trek across the Libyan Desert). When faced with a family health crisis, Lisa quit ultra running to help her mother recover from an aneurism. Years later, running continues to be a large part of Lisa's life as she became a coach, public speaker, author, and podcaster. In this conversation, we also discuss: Importance of resilience Assessing your "why" Dealing with anxiety And other tidbits of wisdom from Lisa I'm thrilled to share this episode with you and I hope you'll be as inspired as I was. 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. They've launched a bunch of new products over the last few weeks, including the Sykes 5" (you can see them in action here) shorts and the Wildcat 3" shorts. I was hesitant to get two of their t-shirts because I already have a lot of t-shirts and how different could they be? Well, I'm glad I was wrong because they're now my two favorite shirts! They are so soft with a nice stretch to them - perfect for summer! PATH uses new technical fabrics and innovations to create award-winning apparel for endurance athletes. In fact, their Brim shorts and Tahoe base liner won Runner's World's 2018 Gear of the Year award. And the Pyrinees hoodie was named one of the best six sweatshirts for running in the cold by Gear Patrol. Help support our show by supporting our sponsor: PATH Projects.

Today's conversation is a long overdue episode on hydration. I'm thrilled to have Andy Blow on to share his expertise. Andy is a Sports Scientist with a degree from the University of Bath, focusing his expertise on sweat, dehydration and cramping. He's also a former elite level triathlete with numerous Top 10 finishes and an Xterra World title. He's now the CEO of Precision Hydration. As runners, we're all familiar with cramping, electrolytes, and hydration - but Andy really breaks these down for us. We talk about: Fluid loss, dehydration, and over-hydration (known as hyponatremia) Electrolytes Environmental factors Determining your sweat rate What to do if you are a salty sweater Andy helps us understand how to apply all this in training and in races. And I really appreciate his emphasis on simplifying hydration, depending on the environmental conditions and duration of workouts. I hope this topic will be as fun for you to learn about as it was for me. Thank You Naked Nutrition I want to thank Naked Nutrition for their sponsorship of this podcast. They make great dietary supplements without artificial sweeteners, flavors, or colors. Only the purest ingredients - and everything is made in the USA. I've been taking their Vanilla Whey Protein Powder for a few months now and can confidently say that it's the best protein powder I've ever had: it tastes great and I know I'm not ingesting what I don't need. I've used a lot of different protein powders over the years and this is definitely my favorite. I love that this protein powder has only 3 ingredients and the whey is sourced from grass fed cows' milk. For those looking for a plant-based option, Naked Nutrition has vegan protein powders as well, also made from clean ingredients. I've also started taking their Naked Greens supplement, which is basically a powder of different vegetables, grasses, and leafy greens. It certainly tastes like grass (that's the point, I think) but I like the fact that I'm giving my body an extra dose of veggies. I know many of us can all use a boost in our nutrition and this is a great way to do it. Check out all their products and let me know what you think!

Amelia Boone is a giant in the obstacle course racing world and she's started competing in ultramarathons over the last few years as well. Many of her fans know she has struggled with an eating disorder and spent time in treatment last year. She's now in recovery, she just moved to Colorado, and she's been riding her Ellipti-Go on the Front Range's big climbs over the last few months. Jason has always looked up to Amelia and admired her work ethic, her talent, and her drive. But also her vulnerability and how she invites us along as she deals with her struggles. Amelia gave Jason some courage last year to share how losing his grandfather was so incredibly hard and the toll that it took. In this podcast, she gives us a glimpse of how she pushes through challenges and the things that she continues to struggle with. In this episode as Jason and Amelia discuss: Reframing criticism The fine line of "trusting your body" Self-talk and mantras during a race The slippery slope of too much confidence I hope you take away some lessons from this episode because no doubt, there's a lot to learn from such an admirable human being. Thank You PATH Projects! PATH Projects continues to be a great supporter of this podcast! I'm grateful for their partnership and want to share more about their products - I think you'll love them as much as I do. PATH Projects is an online-only retailer of high-quality running gear and apparel. That means there is no retail markup, making their products quite affordable. Currently, I'm wearing the Sykes 5″ Shorts (see them in action in this video) and I'll be getting a pair of their new Wildcat 3" racing shorts soon. If you know me, you won't be surprised that I'm really excited about this! I know they will be my go-to shorts for running. PATH uses new technical fabrics and innovations to create award-winning apparel for endurance athletes. In fact, their Brim shorts and Tahoe base liner won Runner's World's 2018 Gear of the Year award. And the Pyrinees hoodie was named one of the best six sweatshirts for running in the cold by Gear Patrol. You know you'll be wearing the best when you select PATH Projects!

At Strength Running, we're focusing on mastering our mindset in 2020. How do we build the mental fitness to have unstoppable confidence, the mental toughness to persevere, and the fortitude to stay consistent with your training month after month? In this episode, coach Jason Fitzgerald discusses: The benefits you should expect from sports psychology Common mistakes he wants you to avoid A story of his first experience with the performance psychology strategy of visualization Two strategies for improving your mental fitness Today's sponsor is our newest training program: Mindset Mastery. This course makes performance psych approachable for all runners by focusing on the 5 core mental skills for endurance athletes: Focus, Anxiety Management, Intensity, Mental Toughness, and Confidence. It includes video presentations, guidance from renowned sports psychologists, mental exercises, a complete Training Plan Library, and the Mindset Toolbox of bonus resources. See all the details at strengthrunning.com/mindset/

In today's episode, we're discussing how to reframe adversity and manage fear. Cindra has numerous tools that she talks about for reframing adversity. One that I liked, in particular, is asking yourself "why is this happening for me?", instead of "to me". This helps to view challenges in light of the growth opportunities. She also suggests asking yourself questions like: What is the opportunity here? How is this situation a gift? What is amazing about my life/family? What can I be grateful for? Cindra shares facts about fear to highlight that fear is universal and that we can choose to act courageously. In this conversation, Cindra also provides actionable steps for: Overcoming negative bias Developing mental toughness Ways to train your mind daily with Grit Priming Exercises Dealing with fear I hope you'll enjoy listening to this episode and putting these strategies into action for yourself. I want to thank Naked Nutrition for their ongoing sponsorship of this podcast. They make great dietary supplements without artificial sweeteners, flavors, or colors. Only the purest ingredients - and everything is made in the USA. I've been taking their Vanilla Whey Protein Powder for several weeks now and can confidently say that it's the best protein powder I've ever had: it tastes great and I know I'm not ingesting what I don't need. I've used a lot of different protein powders over the years and this is definitely my favorite. I love that this protein powder has only 3 ingredients and the whey is sourced from grass fed cows' milk. For those looking for a plant-based option, Naked Nutrition has vegan protein powders as well. I've also started taking their Naked Greens supplement, which is basically a powder of different vegetables, grasses, and leafy greens. It certainly tastes like grass (that's the point, I think) but I like the fact that I'm giving my body an extra dose of veggies. Check out all their products and let me know what you think once you try them out!

Our guest today is Jay Ell Alexander. She's the owner of The Vaughn Strategy, a public relations strategy consulting firm. And in 2018, she become the owner and CEO of the Black Girls RUN! Organization. Black Girls RUN! wants to encourage African-American women to make fitness and healthy living a priority. Their goal is to create a movement to lower the disproportionately high health outcomes in the female African-American community and subsequently, lower the number of women with chronic diseases associated with an unhealthy diet and sedentary lifestyle. Our discussion today focuses on the history of Black Girls RUN, the health disparities African-American women experience, how we can all work together to create a more equal playing field, and how you can get involved with Black Girls Run. Thank You PATH Projects I also want to express my gratitude for the ongoing support from PATH Projects. They make affordable running gear that's incredibly high quality. You can find everything from running shorts to headwear on their site. Currently, I'm wearing the Sykes 5″ Shorts (see them in action in this video), the Pyrinees hooded sweatshirt, and the Torch base liner. Their gear is unique, stylish, and a premium quality that feels great to wear. And because they are a direct to consumer shop, PATH skips the retail markup and keeps prices affordable. I personally love how functional their gear is – both for running and wearing around the house. Check them out, you won't be disappointed!

Justin is currently the Mental Performance and Leadership Coach with the Tampa Bay Rays, a major league baseball team. Prior to that, he worked for the Boston Red Sox and Cleveland Browns. He works with both coaches and players to improve the overall performance of their organizations. Justin holds a Master of Science degree in Sport and Performance Psychology and his framework for improving performance will give us a glimpse of how he works with a variety of his clients. We also address questions such as: What happens when you focus on results versus the process? Is it possible to "teach an old dog new tricks"? Should you tinker with your training plans to improve faster? Does goal setting work for everyone? I hope you find this conversation filled with useful suggestions and ideas on how you, too, can improve your mental game. Thank You Naked Nutrition I want to thank Naked Nutrition for joining as our newest podcast sponsor. They make dietary supplements with the purest ingredients with no artificial sweeteners, flavors, or colors - and everything is made in the USA. I've been taking their Vanilla Whey Protein Powder for several weeks now and can confidently say that it's the best protein powder I've ever had: it tastes great and I know I'm not ingesting what I don't need. I've used a lot of different protein powders over the years and this is definitely my favorite. I love that this protein powder has only 3 ingredients and the whey is sourced from grass fed cows' milk. For those looking for a plant-based option, Naked Nutrition has vegan protein powders as well. I'm also getting a shipment of their Naked Greens powder soon. I'll tell you about it after I test it out. Check out all their products and let me know what you think once you try them out!

Duane is the owner of Spark Physical Therapy in New Haven, CT and host of the Healthy Runner Podcast. Duane initially started running as an adult, wanting to add some cardio to his gym sessions. After having a hip surgery, his doctor advised him to get off the treadmill and run outside. Without having fully recovered, Duane suffered a running-related hamstring tendon injury. Through his own rehabilitation and his work as a physical therapist, Duane continues to set Personal Bests in his running career. He joins us today to have a deep-dive conversation about hamstring injuries: the root causes of hamstring injuries how to strengthen them (and his favorite hamstring exercise) prevention advice (it's far easier to prevent than treat an injury!) common myths about rehabilitation Duane not only has the clinical expertise to evaluate and treat hamstring injuries but the coaching expertise to design training that better protects you from hurting this important muscle group. We'll also discuss why tight hamstrings are sometimes falsely labeled an injury, why glute strength is intimately tied to hamstring health, and how "rest" is rarely the treatment for injuries. Duane and Jason also talk about: Why runners with hamstring issues should think twice about pool running Can heavy shoes impact your hamstring health? The most effective hamstring exercises for runners When runners can use NSAIDS and when to avoid them Show Links & Resources: Check out Duane's website at SPARK Physical Therapy Duane's Healthy Runner Facebook group See exercise videos on his YouTube channel Healthy Runner podcast Everything you need to know about tight hamstrings Our best injury prevention advice

David Joyce is a titan in the world of elite sport. He has worked at the highest levels of world athletics and with multiple national, world, and Olympic Champions. He's worked at two Olympic Games, with elite rugby and soccer teams, and is currently the Head of Athletic Performance with the Greater Western Sydney Giants soccer team in Sydney, Australia. He holds masters degrees in both sports physiotherapy and strength and conditioning and teaches the Masters of Strength and Conditioning course at Edith Cowan University in Perth. He's the main editor of two authoritative books on athletic performance and injury risk mitigation, the first is Sports Injury Prevention and Recovery: Integrating Medicine and Science for Performance Solutions and the second is High-Performance Training for Sports: The Authoritative Gide for Ultimate Athletic Conditioning. In this episode, we're discussing a more effective approach to injury recovery: a performance framework that isn't simply interested in healing the injury, but actually getting you to your pre-injury level of performance. We'll talk about: the major goals of this approach how rehabilitation evolves over the course of an injury major screening considerations for injuries David's top strategies for staying healthy if you currently don't have an injury For more on injuries, hear from 9 elite runners on their favorite prevention and recovery advice! Thank you to our sponsor Inside Tracker! Test your blood to see if you're overtraining or have any hormones out of the optimal range. Use code strengthrunning to save 10% on any test.

Scott Caulfield is the director of strength and conditioning at Colorado College and previously the coaching education manager and head strength and conditioning coach for the National Strength and Conditioning Association (NSCA). He holds a bachelor's degree in physical education, a master's degree in sports coaching, and three important certifications: Certified Strength & Conditioning Specialist with Distinction (NSCA) Registered Strength & Conditioning Coach with Distinction (NSCA) Level 2 Advanced Sports Performance Coach (USA Weightlifting) Scott has held strength coaching roles at Dartmouth College, the River Valley Club, the Vermont Frost Heaves, and Colorado College. Topics from this episode include: What a "Director of Strength & Conditioning" typically does on a day to day basis The strength training differences needed for runners vs. hockey players How to lift effectively at home without a lot of equipment The strength implements he recommends buying for a total of less than $90 How to schedule strength training as an endurance runner Show Links & Resources: Strength Running's free strength ecourse Weight training for runners Follow Scott on Twitter Learn more about Colorado College Stock a home gym for less than $100 Support our Sponsor, Inside Tracker This episode would not have been possible without Inside Tracker, who is offering a 10% discount on any of their tests with code strengthrunning. They test over 40 biomarkers, like various stress hormones, to determine if you're training too hard, too little, or have any physiological weaknesses that can be remedied by either diet, exercise, or lifestyle changes. In other words, you learn about problems that have actionable solutions. After getting your results, they communicate what you can do to lift or lower your results into the optimal range. For any runner who wants every advantage, to see what they're truly capable of achieving, I highly recommend Inside Tracker. I've personally used their 'Ultimate Package' tier and loved the process and results. Don't forget to use code strengthrunning to save 10% on any test (including their affordable DIY and Essentials)!

Runners, friends, I recorded this episode to give you a small jolt of encouragement when I think we all need it. I sincerely hope you are well, safe, healthy, and able to see those who you most care about. I'm in awe at the bravery of our healthcare pro's who put their lives at risk to help others - and I'd like to give an enormous, public thank you to these heroes. As we're all experiencing more and more fatigue from being quarantined and isolated, I hope that you reflect on what's most important to you, invest in that, and encourage those around you with positivity. We don't have a formal sponsor for this episode but I'd like to thank all of you for making it possible. Without your support and feedback, we wouldn't be here today. I'm still in shock that the Strength Running Podcast is consistently in the Top 3 most popular running podcasts in the US. Thank you for every review, every download, and every share with your friends. Thank you for listening. Resources: Training plans, running programs, and coaching Join our community Get our best injury prevention advice

Angie Spencer is the cohost of the Marathon Training Academy Podcast and someone who just finished the 50 state challenge. But she added two important twists: first, not every race was a marathon. Some of them were ultramarathons! And she didn't run all of the marathons just to finish them. In fact, her 50th marathon this past January in Hawaii was a substantial Personal Best. How in the world did Angie run a PR in the marathon - a BQ no less - more than a decade after starting the challenge? She's on the pod to talk about just that. We're also discussing: How she maintained her motivation over more than 10 years to finish the 50 state challenge The mistakes she'd avoid if she were to start over again How her training evolved to make her into a more resilient, stronger, faster marathoner What's next for Angie after completing such a long-term goal If you're thinking about committing to a monumental goal like a multi-year running streak, 50 marathons in all 50 states, or even a time-based goal like a sub-3 marathon, this episode with Angie Spencer is for you. Resources & Links: Listen to the MTA Podcast with hosts Angie and Trevor Spencer See the MTA blog Follow MTA on Instagram and Twitter How to recover from a marathon How to qualify for the Boston Marathon How to run your first marathon Thank you Angie for sharing your story with us on the podcast! Be sure to say hi on Instagram! Enter to Win with PATH Projects This episode of the Strength Running Podcast is sponsored by PATH Projects. They're an online-only retailer of high-quality running gear and apparel that I'm falling in love with (and they're giving away three $75 gift cards!). Currently, I'm wearing the Sykes 5″ Shorts (see them in action in this video), the Pyrinees hooded sweatshirt, and the Torch base liner. Their gear is unique, stylish, and a premium quality that feels great to wear. And because there's no retail markup, PATH is quite affordable. They're using new technical fabrics and innovations to create award-winning apparel for endurance athletes. In fact, their Brim shorts and Tahoe base liner won Runner's World's 2018 Gear of the Year award. And the Pyrinees hoodie was named one of the best six sweatshirts for running in the cold by Gear Patrol. Check out their full lineup of shorts, tops, hats, and base liners on their site – and don't forget to enter to win one of three $75 gift cards at PathProjects.com (the giveaway ends on May 3rd!).

One of my goals with Strength Running is to prevent you from making the same mistakes that I've made in my own running career. Because I've made almost all of them! Some of my "favorite" mistakes have been: Running my easy days too hard Not doing any dynamic warm up exercises before each run Inconsistently completing my strength exercises Relying too much on intensity and brutal workouts to "prove" my fitness Now, my coaching philosophy is more balanced. There's less pressure on any one individual workout and more on the total body of work completed during a training cycle. And today on the podcast, I want to show you what that looks like in practice. Brian is in his mid-40's and started running about five years ago. He's run a variety of races but only one marathon. A big reason why is that he's had a lot of injuries from knee pain, glute problems, and IT Band Syndrome. We're discussing: How Brian typically prepares for the marathon His background in other sports The steps he can take to prioritize healthy, pain-free running Marathon training fundamentals Show Links & Resources: Injury prevention for runners ecourse Elite runners on recovery and staying healthy Sub 3 hour marathon training How to run your fastest marathon Thanks Brian for sharing your running life with us! Thanks PATH Projects PATH Projects made this episode of the podcast possible. They're an online-only retailer of high-quality running gear and apparel that I'm falling in love with (and they're giving away three $75 gift cards!). Currently, I'm wearing the Sykes 5″ Shorts (see them in action in this video), the Pyrinees hooded sweatshirt, and the Torch base liner. Their gear is unique, stylish, and a premium quality that feels great to wear. And because there's no retail markup, PATH is quite affordable. They're using new technical fabrics and innovations to create award-winning apparel for endurance athletes. In fact, their Brim shorts and Tahoe base liner won Runner's World's 2018 Gear of the Year award. And the Pyrinees hoodie was named one of the best six sweatshirts for running in the cold by Gear Patrol. Check out their full lineup of shorts, tops, hats, and base liners on their site - and don't forget to enter to win one of three $75 gift cards at PathProjects.com.

Victoria Sekely was a varsity tennis player at Georgetown where she got her undergraduate degree in human sciences. She then went to New York University and earned her doctorate in physical therapy. She's a USATF-certified running coach, certified Kinesio Taping practitioner, and received her certified strength and conditioning specialist (CSCS) certification from the National Strength & Conditioning Association. In this episode of the podcast, we're discussing a variety of weaknesses that are common in runners and how to address them: A history of repeated and chronic injuries No strength training or a lack of strength An inability to run higher mileage Poor technique With races cancelled for the foreseeable future, now is the time to put in the real work of improving (instead of racing). Focus on training, identify your weak areas, and make your comeback to racing stronger than ever. Show Links & Resources: Follow Victoria on Instagram Victoria Sekely's website Our best injury prevention advice How to improve your running technique Create a bodyweight exercise routine Thank you Victoria for sharing your expertise and helping us stay healthy! Thanks PATH Projects! PATH Projects made this episode of the podcast possible. They're an online-only retailer of high-quality running gear and apparel that I'm falling in love with. Currently, I'm wearing the Sykes 5" Shorts (see them in action in this video), the Pyrinees hooded sweatshirt, and the Torch base liner. Their gear is unique, stylish, and a premium quality that feels great to wear. And because there's no retail markup, PATH is quite affordable. They're using new technical fabrics and innovations to create award-winning apparel for endurance athletes. In fact, their Brim shorts and Tahoe base liner won Runner's World's 2018 Gear of the Year award. And the Pyrinees hoodie was named one of the best six sweatshirts for running in the cold by Gear Patrol. Check out their full lineup of shorts, tops, hats, and base liners at PathProjects.com.

Luke Tyburski has overcome more in his relatively short life than most of us. His dream as a child was to play professional soccer on the world stage. And he accomplished exactly that as an adult, playing in lower-level professional leagues in California, Louisiana, and the UK. But his dreams were cut short after a series of debilitating injuries. He couldn't maintain the workload of a high-level soccer player without getting hurt. Soon, he succumbed to severe clinical depression. With no backup plan and thoughts of suicide running through his mind, Luke felt lost. But then he discovered endurance sports. Reinventing himself as an ultra-endurance adventurer, Luke started competing in the most brutal events on the planet: The Ultimate Triathlon - a 12-day, 2,000km triathlon across multiple countries Marathon des Sables - a 6-day, 156-mile ultramarathon in the Sahara Desert The Everest Ultramarathon - a 40-mile ultra going down from Base Camp (elevation 17,000 feet) And these are just the most extreme events! Now, Luke is still focused on ultra-endurance events but also in sharing his journey. In this episode of the podcast, Luke and I talk about his background as a soccer player and how he decided to become an ultra-endurance athlete. Specifically, we discuss: What he learned from being injured so frequently as a soccer player How those injuries influence his training for running events The shifts in mindset that were required to transition from soccer to ultra running How running helped him fight his clinical depression What keeps Luke motivated today Luke is a teacher and has a way of lifting up those around him. I felt inspired, motivated, and in a positive state of mind after I spoke with him and I know you will, too! Show Links & Resources: Visit Luke Tyburski's website Chasing Extreme: A Journey of Overcoming Obstacles & Depression to Embrace a Life of Extreme Adventure The Ultimate Triathlon documentary Get $150 off his mindset course with code SRMINDSET Follow Luke on Twitter Mental toughness training How to beat pre-race anxiety Thank you SteadyMD Our sponsor for this episode of the podcast is SteadyMD. They pair you with a primary care doctor, online, who's available via phone, text, or video for all of your needs. It's tele-medicine at its finest. And not just any doctor, but a fellow runner who understands the training process, your recovery needs, repetitive stress injuries, and can easily order you blood work, referrals for specialists, and more. Dr. Josh Emdur leads the program and he's a sub-3 marathoner! Visit SteadymD to learn more about this innovative medical service for endurance runners and reserve your spot.

Today on the podcast, we're talking with Emma Coburn on the incredible success she's had over the last few years. For nearly a decade, Emma Coburn has been a force to be reckoned with in the 3,000m steeplechase - a notoriously difficult race that requires strength, coordination, and an unwavering focus. In this conversation, we're discovering how Emma has engineered such a tremendous career over a long period of time. Emma and I talk about: What she's doing right now to maintain her momentum now that the 2020 Olympics have been postponed The training staples that are consistently present in her training Advice for runners who've had their spring races cancelled The elements of her training that have changed over time Her advice for high school girls transitioning to college track and cross country When she knows its time to move out of her comfort zone Subscribe to the podcast in iTunes, Spotify, Stitcher, iHeartRadio, or Google Play. Show Links & Resources: Follow Emma on Instagram or on Twitter Check out Emma's exercise bands (perfect for the ITB Rehab Routine) Listen to my interview with fellow steepler Courtney Frerichs Sign up for our injury prevention ecourse Thank you Elevate Running Camp A big thanks to our new sponsor, Elevate Running Camp! This is an awesome opportunity to enjoy some of the best trails in the country and a mecca for distance running in Boulder, Colorado. Elevate is a 4-day, 3-night adult running camp with pro athletes, doctors, and other experts to help you make the most from the retreat. You'll be able to get a post-run massage, do some outdoor yoga, and most importantly, connect with other runners just like you. Plus, you get a swag bag and professional camp photos to post all over your Instagram account! All ages and paces are welcomed and the price, excluding travel to Boulder, is all-inclusive with lots of great food for runners as well. While registration is currently closed because of the coronavirus, I encourage you to sign up for their email list on their site. You'll be the first to know when registration reopens and when it does, you can use code elevatestrength200 to save $200 off a camp of your choice.

Abby Stanley is the assistant cross country and track coach for Cal Baptist and the cohost of the Up and Running Podcast. She's also my teammate for Rambling Runner's Virtual Race Series Podcaster Challenge. And I'm happy she's on my team - she's a 2:52 marathoner, too! Her first race ever was a marathon in college - not the best introduction to racing, but it got her hooked. Now, she surrounds herself with running as a coach and podcaster. On the Strength Running podcast, we're discussing a wide-ranging set of issues designed to help you improve: What aspect of fitness do most runners need to develop? How does she focus on injury prevention - and what are the most effective prevention strategies? Should beginners race "complex" or challenging races? How can we adapt the lessons she's learned working with college athletes to us adult runners? Subscribe to the podcast in iTunes, Spotify, Stitcher, iHeartRadio, or Google Play. This episode would not have been possible without Inside Tracker, who is offering a 10% discount on any of their tests with code strengthrunning.

This episode answers the #1 question runners have asked over the last week: 'now that my spring race is canceled, what do I do now?' You'll hear from Jen Miller, author of Running: A Love Story and the person behind the New York Times weekly running newsletter. She had a marathon and a 50k on her plate this spring but both races are canceled. Jason and Jen discuss what she can do now and her unique circumstances that take priority over running. Team Strength Running - our virtual team - is open indefinitely to help you stay connected to the running community. This is our group coaching program where you get a coach, a library of training plans, strength and core routines, ongoing education with a new expert interview every week, and the support and camaraderie of having a network of other runners just like you. It's a team, after all! If you'd like to see more details and potentially join, go to https://strengthrunning.com/join-the-team/ to learn more. A virtual race series that I've joined is The Rambling Runner series. You can find more info at https://www.theramblingrunner.com/virtualraceseries or you can simply search for the rambling runner club on Strava and join from there. It's entirely free and this is one of the best opportunities to stay connected in the coming months.

This is an extra episode this week about the coronavirus. All of our lives have been disrupted over the last few weeks and things seem to be getting worse, so I wanted to give some advice to runners out there on how to handle their training and race schedule in a time like this. Beth Skwarecki joins us to discuss pandemics from a historical perspective, talk more about why this is unlike the flu, and what you can do to keep yourself and loved ones healthy and safe. Beth is the Health Editor of one of the largest blogs in the World, Lifehacker and runs their health and fitness vertical called Vitals. She has published two books - Genetics 101 and Outbreak! 50 Tales of Epidemics that Terrorized the World. Her work has been featured in Science, Medscape, Scientific American, and many other major media sources. Be sure to stay tuned after our conversation; I'll be talking about what you can do to stay fit if you're isolated at home or if your spring race has been cancelled. Use these routines to stay fit and strong at home: ITB Rehab Routine Standard Core Routine Gauntlet Plank Routine

Justin ran his first marathon last year in 3:53 after a few years of consistent running. But he's recently taken the last 6 months off from running for a move and a new PhD program. His goal is to run a much faster marathon this fall. Without much race history and a relatively low training age, we're left with many questions: How will he do it? What aspects of his training demand improvement? What elements of training from his last cycle should remain the same? Should he start training for a fall marathon now? How can he take "the next step" with his running but also stay healthy? The marathon is a uniquely difficult event so our preparation must be methodical. It's the longest distance that's not considered an ultra marathon. And while many ultras are on trails, most marathons are on the roads, providing far more stress and impact than a trail race. Moreover, the human body is only capable of storing enough carbohydrates for about 20 miles of hard exercise. Hitting the wall - or the infamous marathon bonk - is because runners don't have enough carbs to fuel their high-intensity running. Clearly, we need to take the marathon seriously. And Justin is ready to do just that. In this episode, we're going to learn: His background and how long he's been running What his training was like for his first marathon His history with injuries and other race distances The strategy from March - October for a faster marathon What he should right now (note: it's not start training for his fall marathon) The concrete training upgrades he ought to make for a faster race Justin is a regular runner just like all of us. He's a 25-year old PhD student living in Philadelphia who started taking running more seriously after he fell in love with his progress. And now, he's starting to think about qualifying for Boston and potentially running a sub-3 marathon.

A graduate of Harvard Medical School, Dr. Metzl is one of the most highly regarded doctors for runners. He delivers lectures around the world and has published numerous peer-reviewed papers. In addition to his medical practices in New York and Connecticut, Jordan has written several books for athletes including: Running Strong The Athlete's Book of Home Remedies The Exercise Cure He's the creator of the IronStrength workout for runners and is a multiple marathon and Ironman finisher. Today on the podcast, we're discussing how to keep you healthy and running stronger. Our topics of discussion include: The importance of having a strong butt Strength training's (bloated?) injury prevention benefits Balancing high mileage with staying healthy The injury risks of highly cushioned shoes like the Nike Next% Links & Resources From the Show: Follow Jordan on Instagram Prevention advice from the pro's Visit Jordan's website Strength routines for runners Our injury prevention email series

On Saturday, February 29, 2020 history was made in Atlanta Georgia as hundreds of athletes vied for the top 3 spots in the men's and women's Olympic Trials Marathon. This episode was originally recorded for the Road to the Olympic Trials podcast, where it was released one day before this episode. It features a recap of the 2020 Men's & Women's Olympic Trials Marathons with Matt Chittim, host of that podcast as well as the Rambling Runner podcast. This episode is sponsored by Inside Tracker, a company that helps endurance athletes optimize their training after taking a simple blood test. Figure out if you're over- or under-training so you catch these problems early and train more effectively. Use code strengthrunning (no space) to save 10% on any of their blood testing kits at insidetracker.com. At this Olympic Trials, history was made, lifetime dreams were accomplished - and shattered, and Olympians were minted. Nothing is more exciting than a 4-year quest to represent your country in the most competitive contest on Earth. The Olympic Games represent the best in humanity - and you're about to hear from two very excited running geeks who just watched the trials marathon. Matt and Jason had a blast talking about the breakaway performances, the unique difficulty of the Atlanta course, and surprises from this Olympic Trials.

Chris Johnson is a physical therapist, Ironman triathlete, coach, and a three-time All-American triathlete. He started studying physical therapy as an undergraduate while he was captain of the tennis team at the University of Delaware. Chris then earned his PT degree while completing an orthopedic and sports graduate fellowship before working in New York City as a physical therapist and researcher. Chris then moved to Seattle where he started Zeren Physical Therapy. He's also a certified triathlon coach, three-time All American triathlete, two time Kona Qualifier, and is currently ranked 16th in his age group in the country for long course racing. I'm excited to bring you this conversation focused on injury prevention. We're exploring a lot of fascinating topics: Stride smoothness Form drills and corrective exercises Injury assessments (like the Functional Movement Screen) Predicting injuries Rehabilitation exercises vs. prevention exercises Chris possesses a wealth of information about movement fluency, injury prevention, and treatment. I was honored to speak with him and I hope that you get a lot of value from this conversation. Show Links & Resources: Follow Chris on Instagram The RunCadence app Chris' Physical Therapy Practice in Seattle, WA Elite Athletes on Injury Prevention (free) Running Injuries resource page More Prevention Advice From the Best One of my favorite projects recently was asking nine elite athletes about their favorite injury prevention strategies. The result is The Little Black Book of Prevention & Recovery. It features: Dathan Ritzenhein – 3x Olympian, 3x National Cross Country Champion Devon Yanko - 100k National Champion and 2012 Olympic Trials Marathon Qualifier David Roche – 2x National Trail Running Champion Amelia Boone – 3x World's Toughest Mudder Champion Andy Wacker – Trail Half Marathon National Champion Ian Sharman – 3x winner of the Leadville Trail 100 Joseph Gray – Mount Washington American Record holder and World Mountain Running Champion Kelly O'Mara - Professional triathlete Max King – US National Ultra Running Champion and 2x winner World Warrior Dash Champion Each of these athletes share their most effective recovery or injury prevention strategy – and you'll see a lot of options for staying healthy. Strategies include post-race recovery, why eating is critical for prevention, how to come back to running after you get hurt (and what mistakes to avoid), and the power of eliminating busyness from your life. Pick and choose the tactics that most resonate with you. Start using them and you'll start feeling a lot more resilient. Click the image below to download the free book. Enjoy!

I first met Doug in 2012 for a trail run in Rock Creek Park. At the time, he had only been running for a few years but was quickly smitten by the peaceful grandiosity of trail running and exploring the woods. As someone who ran his first marathon on a whim (he agreed to it after a few beers one night...), Doug quickly transformed himself into a competent and experienced trail ultramarathoner. He's now run 100 miles (or more) five times. His idea of a fun weekend is going on a 12-hour adventure summiting peaks in the Great Smoky Mountains. And he has a 100-mile race coming up in May... You might know Doug as the creative force behind Rock Creek Runner or as the cohost of No Meat Athlete Radio with Matt Frazier. Or, from one of our earlier conversations about trail running. But today we're not talking about trails or ultras. We're talking about development, progress, improvement, and growth. We're discussing how Doug went from non-runner to ultra endurance athlete - and how you can, too. Show Links & Resources: Follow Doug on Instagram Listen to the No Meat Athlete Radio podcast Our sponsor SteadyMD Periodization training for runners How to set any goal time Doug's 1st appearance on the podcast doing Q&A I also want to thank SteadyMD for sponsoring this episode. SteadyMD pairs you with a primary care doctor, online who's available via phone, text, or video for all of your needs. And not just any doctor, but a fellow runner who understands the training process, your recovery needs, repetitive stress injuries, and can easily order you blood work, referrals for specialists, and more. Visit SteadymD to learn more about this innovative medical service for endurance runners and reserve your spot.

A Senior Staff Editor and OpDocs producer at The New York Times, Lindsay Crouse's most-read and watched work includes: How the 'Shalane Flanagan' Effect Works I Am 35 and Running Faster Than I Ever Thought Possible Nike Told Me to Dream Crazy, Until I Wanted a Baby I Was the Fastest Girl in America, Until I Joined Nike (browse all of her work here) Lindsay is one of the foremost voices for women in running, helping us better understand structural inequities that lead to gender inequality and power disparities in the sport. After earning a history degree from Harvard University while competing in track and field and cross country, Lindsay moved to New York City and worked in a variety of editing and journalism awards before finally landing at The New York Times. As a senior producer of OpDocs, she's produced memorable videos about the marathoner Memo and Walk, Run, Cha Cha (which earned a nomination for an Academy Award). Lindsay is at the forefront of current affairs in the running world, highlighting how power is often unjustly wielded by the powerful against those with very little of it. But she's not just a running journalist - she's a runner! And quite a fast one at that... just this past fall, she raced 2:53 at CIM, scoring a sub-3 marathon and improving on her PR by a massive 6 minutes. In this conversation, Lindsay and I discuss her work, its real-world impact on the running community, and what draws her to these stories. We also talk about: The changing culture of distance running Why representation matters, particularly for female athletes How we shortchange women runners through coaching and science Whether being a runner has helped her break these huge stories Why so many runners consider quitting (but shouldn't) Lindsay Crouse is someone to watch in the world of running. As a near-Olympic Trials Qualifier working for the "newspaper of record," breaking the biggest stories in running, she's an exciting figure in the industry. This episode would not have been possible without Inside Tracker, who is offering a 10% discount on any of their tests with code strengthrunning.

In high school, my indoor track coach always told our team to "get out of your comfort zones!" This valuable mental toughness training always reminded us that racing is certainly not comfortable… And over the years, my ability to hone mental toughness into a skill to be used at will became easier and easier. In the beginning, it wasn't that way: I sandbagged workouts just because I didn't feel good I "settled" on placing 2nd or 3rd in races because I was afraid to believe in myself I've even dropped out of races for no good reason other than my head wasn't in the right place Even now, I have experiences that shake my sense of self-belief. In 2015, I DNF'd an ultramarathon (my first and only attempt). In 2019, I was disqualified for cutting the course (by accident) of a trail race. These experiences shook my self-confidence and made me question whether or not I even possessed any mental toughness. But I soon realized that I wasn't approaching mental toughness in the right way. It's not an issue of whether you "have it" or "don't have it" – it's an issue of, "are you working on it?" That's because mental toughness training is an ongoing practice that must be cultivated over time. You're never "done" with developing this valuable mental skill – just like you're never "done" with workouts, long runs, or recovery runs as a runner. This episode also includes an announcement about Mindset Mastery, our new coaching program. It's now open for up to 20 runners but registration closes on Monday, February 3rd!

Dr. Justin Ross' areas of expertise include: Mitigating anxiety, depression, and stress Managing the psychological impact of injury Developing high performing athletes Mindfulness and pain management He uses cognitive behavioral therapy, performance psychology, and mindfulness training to help athletes improve their inner self-talk and develop the mental skills to lead more productive and successful athletic lives. Justin joins us on the podcast to discuss a wide variety of issues: The most important psychological skills for endurance runners How to teach performance psychology for runners How mental fitness skills impact the rest of our life Reinforcing habits through mental training And more… Every runner has struggled with the mental side of the sport: doubts, despair, boredom, anxiety, lack of confidence, and no motivation. Dr. Justin Ross is here to help us conquer that inner critic, use performance psychology to stay motivated, and get in control of our mindset.

This was an incredible year for the Strength Running Podcast and I have you and our guests to thank! If you have shared the pod with your running group, left a rating or review in Apple Music, or supported our sponsors I want to thank you for making all of this possible. In 2019, we hit one million downloads for the podcast, we've already surpassed 1.5 million and are quickly en route to 2 million downloads. These are surreal numbers - and they're because of you. In this episode, host Jason Fitzgerald recaps the most popular lessons, ideas, and principles from the last year of the podcast.

I first met Peter at the US Trail Running Conference in Estes Park, CO. We sat together at lunch, had a great conversation, and I'm excited to bring his perspectives to the Strength Running Podcast. Peter is on the podcast today to discuss a wide-ranging set of issues that affect runners: What counts as "trail running" (especially if you live in a city) How you can get involved with trail maintenance in your area Plogging and how we can leave spaces better than we found them His favorite type of race The ATRA trail race calendar Show Links & Resources: The ATRA "Find a Trail" tool Strength Running's Trail Running Resource Page Follow Peter on Instagram Trail maintenance opportunities How to become a competitive trail runner (with pro Abby Levene) How Anna Mae Flynn trains for trail ultras Please be sure to say hi to Peter on social media and thank him for coming on the podcast! Also, a big thank you is in order for SteadyMD for sponsoring this episode of the podcast! Learn more about their medical services for runners and how you can benefit from a physician who understands runners. No wait times, no copays, no office visits. Just a doctor who understands runners who's always available for you 24/7.

This coaching call is with a runner named Dena about training and goal setting as a Master's Athlete. She's about to turn 41, she's running well, but she wants to make sure that she continues to do so as a Master's runner. And there's no doubt that when you start getting older, running starts getting harder. Recovery is slower, adaptation takes longer, injury risks are higher, and we all experience declines in reaction time, muscle mass, VO2 Max, and so many other factors that affect our running. In this conversation with Dena, we're talking about the training updates that Master's Runners can make to stall the aging process, continue to improve, and reduce their injury risk. We also discuss goal setting and how Dena can continue to keep things interesting as she runs far into her 40's. You'll notice that I spent a fair amount of time encouraging Dena to train for shorter races and to lift weights. Both of these goals are similar in that they are strength and power oriented - precisely the skills that we must word harder to preserve as we get older. In fact, you can see a big case study on a runner named David at strengthrunning.com/david/, who at age 73 (!), recovered from a major injury and qualified for the Boston Marathon, by focusing on his strength and power. If I could have every runner over the age of 40 practice two simple things, it would be speedwork and weightlifting. Not just for the strength and speed, but just as much for the hormonal benefits of both. These activities provide a big hit of testosterone and growth hormone, helping spur adaptations, muscle growth, and recovery. Exactly what older runners need. I encourage you to visit our website at strengthrunning.com/strength/ and learn more about the incredible benefits of weightlifting for runners, get some example exercises and other case studies, and see how your running can be transformed with a focus on strength and power. And of course, our email courses are always free.

Abby Levene is relatively new to the ultramarathon distance but has been racing for most of her life. She competed for the University of Colorado at Boulder as a grad student and has a background in the 5k and 10k. But as it happens so frequently to Colorado residents, the mountains came calling. In just the last few years, Abby has made a name for herself as an Adidas sponsored trail runner. And just about two weeks ago, Abby placed 5th at the renowned North Face Endurance Challenge 50 Mile Championships in her first 50-mile race ever. Talk about a debut! In this conversation, we discuss: How track prepared her for long trail races, How her love for trail running began in Boulder, CO What her transition was like from the track to the trails The mindset shifts that are necessary as you start trail running Her advice for aspiring trail runners Show Links & Resources: Follow Abby on Instagram and Strava Trail Running Resources Abby's sponsor Adidas Abby is a genuine pleasure to hang out with and her joy for the sport of running is practically tangible. I hope you enjoy this conversation and if so, an honest review on Apple Music means a lot! Our sponsor for this episode is Inside Tracker. I've been a big fan of Inside Tracker for years because of their science-backed, evidence-based system of helping runners avoid burnout, overtraining, and injury through their blood testing service. Take a selfie from the inside and go to insidetracker.com, use code strengthrunning to save 10% on any test at checkout, and discover if you have any deficiencies that are impacting your running.

"Fast Kate" Grace is one of the United States' most decorated and accomplished middle-distance runners. She's an Olympian, Olympic Trials champion, and a runner-up at outdoor nationals in the 1500m. She was also our guest on Episode 97 of the podcast. Kate is a Nike-sponsored athlete, a member of the Bowerman Track Club, and a 4:22 miler. She joins us on the podcast to discuss how an elite runner like herself plans an entire season from start to finish. We're discussing: Overall length of the season, tune-up race scheduling and strategy, and planning Her support team of coaches, experts, and clinicians that makes it all possible Linear vs. nonlinear periodization and the progress of her workouts But she's not the only guest on the podcast today! You'll also be hearing from my old friend and former teammate, Jake Tuber. Jake is the mastermind behind Endeavorun, a new coaching program that gives regular runners like us the "pro athlete experience" with: A kickoff retreat in Tracktown USA at the University of Oregon Coaching and custom training for every registrant A team of PT's, dietitians, and elite runners (like Kate Grace) to keep your running on track VIP race experience and ongoing support - just like the pros It's a coach, running camp, strength programming, fan experience with pro runners, training program, and nutritionist rolled into one program. The running community has not seen a program this comprehensive; it virtually defies definition and I'm excited to be a part of it next year. Code JASON will also save you 15% on the registration fee and gets you a free pairs of shoes of your choice! Please also take the Endeavorun survey to help us create the best program possible.

Pro ultramarathoner and trail runner Abby Hall joins us to discuss transitioning to longer distances after being a middle-distance athlete, when she thinks it's a good idea to drop out of a race, what surprised her most when she started competing in long trail races, and what she considers her biggest failure. Abby has placed in the top 10 at races like UTMB CCC, Lake Sonoma, and North Face 50 Mile Championships. She's a global athlete for adidas and is also sponsored by Ultimate Direction, LEKI, Unived, and CTS. Our sponsor for this episode is SteadyMD. SteadyMD pairs you with a primary care doctor, online who's available via phone, text, or video for all of your needs. And not just any doctor, but a fellow runner who understands the training process and can easily order you blood work, referrals for specialists, and more. Go to steadymd.com/strengthrunning to learn more and reserve your spot. Don't miss Episode 113 of the podcast where Jason asked Abby as well as two other pro runners how they fuel for different types of runs, races, and what might change if the distance of their race was a lot shorter.

I first became aware of Max King in 2014 when he won the World Warrior Dash Championship. I realized - after winning my own Warrior Dash in 2012 - that runners are often the best OCR competitors. Before I first interviewed Max, I studied his career and was absolutely amazed by his accomplishments in virtually every discipline there is in the sport of running: Trail races Ultramarathons Cross country 3,000m steeplechase on the track Road marathons Obstacle course races Mountain running If it involves mostly running, Max King is a dominant athlete. And he's not just a finisher - or even a medalist. He's often the ultimate victor, having won world Warrior Dash and mountain running championships and trail and ultramarathon national championships. He's even dabbled in triathlon and adventure races. That's a major reason I asked Max to contribute to our Little Black Book of Recovery & Prevention (9 pro runners shared their favorite injury prevention advice). I wanted to know how such a versatile athlete stayed healthy and prevented injuries. But today, we're discussing something different: how Max King trains.

Anna Mae is actually a recent entry into the world of ultramarathons. She debuted at the 2015 Way Too Cool 50k - only to have her finish time qualify as a top-10 all-time performance. Today, her sponsors include: HOKA ONE ONE Suunto Honey Stinger She's the current course record holder (and 2019 winner) of the Speedgoat 50 Miler. You can usually find her exploring trails and mountains near her home in Marble, Colorado. Anna Mae joins me on the Strength Running Podcast to discuss her training. Specifically, we talk about: The (big) role cross-training plays in her ultramarathon preparation How she mitigates and takes advantage of altitude What a typical, heavy training day looks like for her Her average weekly mileage and vertical gain How she recovers after a 100 miler vs. a 50k ultra Injury prevention strategies for ultra runners (and the rest of us!) Please support our sponsor Inside Tracker (code strengthrunning saves 10% on any test) who help athletes determine if they have any overtraining problems, hormonal imbalances, or vitamin deficiencies. These problems could lead to reduced performance or injury so learn what's wrong so you can take action to improve.

Today you're going to hear from three Ultramarathoners on how they fuel for races, what their post long run fueling looks like, and how things might be different if they were training for shorter races. It's helpful to study ultramarathoners when it comes to fueling, even if you have no interest in running ultra distances, because it's here that fueling becomes virtually as important as the training itself. It doesn't matter how fit you are if you don't fuel well as an ultra runner... We're doing this today because we're celebrating the relaunch of our fueling program Finish Strong. I've added new material, updated our fueling schedules, included more expert interviews, and there's now an extra discount for Tailwind Nutrition. You can see all the details of Finish Strong here. Abby Hall placed 8th at CCC earlier this year (which is known as UTMB's sister race). Anna Mae Flynn won the Speedgoat 50k this year and Abby Levene placed 9th at this year's Way Too Cool 50k. I'm going to ask all three of these athletes the same 3 questions: How do you fuel during an ultramarathon? Give us an overview of what that looks like. When you finish a long run, what does your post-run fueling look like? How would you fuel different for workouts and long runs if you were training for a shorter event like, say a 10k?

Dr. Marc Bubbs, ND, CISSN, CSCS is a former strength coach and the current Performance Nutrition Lead for Canada Basketball. He's written the new book Peak: The New Science of Athletic Performance That is Revolutionizing Sports that discusses: The microbiome and how to resolve gut problems Sleep hygiene and circadian rhythms Endurance nutrition and refueling Emotions and mindset He regularly presents at health and medical conferences around the world and has consulted with the NBA, MLB, NFL, and NHL professional sports leagues in the United States. On the Strength Running Podcast, we're discussing a host of issues related to mastering your mindset: How to use mindfulness to improve your running Mindfulness tips & tricks (not so easy in today's social media culture) Strategies for addressing negative self-talk How mental and emotional health drives performance Easy ways to get started with sports psychology concepts Subscribe to the Strength Running Podcast in iTunes, Spotify, Stitcher, iHeartRadio, or Google Play.

Base training gives runners a foundation of fitness in three major areas: aerobic capacity, strength, and neuromuscular coordination (or leg speed). Aerobic capacity is built through easy mileage, long runs, and workouts like tempos, progressions, and fartleks. Strength is also built with high mileage and long runs, but also includes strength routines and core workouts. Neuromuscular coordination is built through strides, hill sprints, and small amounts of race-pace running. Just like the foundation of a house can't be built without concrete, plumbing, and reinforcements, you can't build a running foundation without all of these ingredients. If you do, it's not as strong as it could be. But is the Maffetone Method effective for this phase of training? MAF as it's known has you run under your aerobic maximum heart rate at all times - which means all of your running will be quite slow. In this discussion, Jason goes over the many priorities of base training and (hint, hint) why the Maffetone Method isn't ideal.

Jason is back with another coaching call episode, this time featuring a runner named JT who is committing to train more diligently for his upcoming 5mi race on Thanksgiving. He's currently training through the Texas summer heat and curious about setting an appropriate time goal, how to work through tune-up races, whether time trials work the same way, and how to pace his goal race. JT is a member of Team Strength Running, a group coaching program for runners passionate about improvement. You can sign up here to learn more. This episode would not have been possible without Inside Tracker, who is offering a 10% discount on any of their tests with code strengthrunning. They test over 40 biomarkers, like various stress hormones, to determine if you're training too hard, too little, or have any physiological weaknesses that can be remedied by either diet, exercise, or lifestyle changes. In other words, you learn about problems that have actionable solutions. After getting your results, they communicate what you can do to lift or lower your results into the optimal range. For any runner who wants every advantage, to see what they're truly capable of achieving, I highly recommend Inside Tracker. I've personally used their 'Ultimate Package' tier and loved the process and results. Don't forget to use code strengthrunning to save 10% on any test (including their affordable DIY and Essentials)!

Our conversation today features the creative lead and owner of XPollination Productions, Mr. Jeremy Green. Jeremy is a road cyclist and was damn close to being a pro during his younger years. He's taken that same drive and intensity to his filmmaking. His company makes educational video courses for coaches and athletes and has focused on several track and field disciplines as well as golf and tennis. Now, it's time for endurance running with the release of Running Smarter, Running Stronger. We're going to talk about the origins of the program, how it was made (I was being filmed on a $50,000 camera), the lessons Jeremy learned about running that surprised him, and who this course is designed for. You can also watch the trailer and learn more about the program here. I also want to let you know that I'm inviting anybody who purchases the course to a live Ask Me Anything webinar in the coming weeks. If you'd like to hang out with me, talk running, and ask me anything you'd like, just email me your receipt and I'll take it from there.