The Strength Running Podcast

To help us think more clearly about our mental skillset, I'd like to introduce you to Matt Pendola. Matt Pendola is a polymath and exactly the type of person I love bringing on the podcast. His diverse background includes success in not just coaching, but his education and his athletic career. Athletically, he's posted quite a few major accomplishments: He Won the Elite Spartan World Championships Masters Division (2015) Age group runner up Duathlon Nationals (2015) Qualified for Duathlon World Championships 3x 4th Overall at the Northface Trail Championships and 3rd in his division (2014) He's also a Road Runner Club of America certified running coach, massage therapist, creator of Pendola Training, and has a host of continuing education certifications in strength training, performance, and even Jack Daniels' coaching program. In this interview, Matt and I are discussing the mental factors that contribute to our success in running. Because after you get your training right, the next big avenue for improvement is mastering your mindset and improving your confidence, drive to train, willingness to suffer, and finding the intrinsic motivation to always run consistently. BTW, I haven't explored this topic on Strength Running at length. We have programs for injury prevention, strength training, dialing in your nutrition and fueling, coaching, and for beginner runners. But not for fine-tuning our mental fitness. So if you have any questions, or suggestions, or ideas that you'd love for me to cover, find me on Instagram and send me a message (my direct messages are always open and I want to hear from you).

Today's episode is all Q&A about strength training for endurance runners featuring a guest cohost, Ms. Tina Muir! Tina is the host of the incredibly popular Running for Real podcast, a past guest here on the Strength Running Podcast, and a former professional runner. We're discussing many aspects of strength work: Do runners need upper body exercises? How often should we get in the weight room? Is it best to do core training before or after running? Is progressive overload in the gym too aggressive? Should runners lift to failure? Can circuit workouts be used for strength training? And a lot more! The answers to these questions - in much more detail - are also found in Strength Running's email series about weightlifting for runners. It's an email a day about the benefits of strength work, common myths that many of us believe, case studies, mistakes to avoid, example exercises, and a lot more. Sign up today at strengthrunning.com/strength/ and let's plan your strength training a bit more strategically.

What you're about to listen to is a coaching call where we talk about Riley's running background, the types of training he has experience with, and how he can structure the next 4 months of his running to not only finish his first half, but also race it well. Riley is a member of Team Strength Running, the most affordable virtual coaching group you can join. These behind the scenes coaching call opportunities are only available to team members so if you'd like to learn more about the team, just sign up and I'll send you more details. I think you're really going to like it. Riley and I are also going to talk about the enviable position he's in right now (you'll notice how excited I am for Riley because of where he's at in his life), the types of long runs and workouts that work great for the half marathon, and the obstacles he must avoid this fall if he's going to stay healthy and run his first marathon.

Us distance runners are used to metering out our effort, cautiously sipping fuel to conserve energy, and waiting for the perfect moment to strike. We're creatures of patience, willing to grind for miles and execute a well-planned pacing strategy over the course of a race. But none of that happens in the 800m. In the half mile - possibly the "perfect" middle distance event - caution and patience are liabilities. Sipping fuel would be competitive suicide; blasting the after-burners is the only way to race it. And such a fast, aggressive race demands training that's very different from what distance runners are used to. In fact, 800m training looks like a blend of sprint and distance work: long runs and speed training, traditional track workouts with more strides, drills, and top-end speed reps. During my track days, I certainly didn't do any 800m training. But I raced a lot of 800's in a few situations: As a second race during a track meet (the 1500m / 800m double is particularly taxing) At the end of a season if you haven't qualified for the championship meets During a 4x800m relay (putting four distance runners in a relay and watching them struggle with a mid-distance race is especially hilarious) And while I'm firmly a distance runner (and distance coach), I love the 800m race. It's a beautiful expression of speed. So I brought a middle-distance coach on the podcast to discuss this distance, 800m training, and how adult runners can get started with shorter, faster races. Please welcome Tom Brumlik to the Strength Running Podcast (this is an excerpt from Team Strength Running). Tom is an 800m specialist coach for the District Track Club in Washington, DC. He used to hold the General Manager role as well but is now working exclusively in a coaching capacity. The DTC was started (and is still directed) by Matt Centrowitz, Sr. (father to Olympic Gold Medalist Matt Centrowitz) and features a range of elite middle distance runners. Tom is on the podcast today to discuss how an elite running club like the DTC works (its funding, how it recruits members, and its origin) and the intricacies of 800m training. He'll be answering questions like: What kind of mileage levels do 800m runners run? How long do these mid-distance runners go for their long runs? What speed development workouts are required for 800m training? Do runners from sprint or endurance backgrounds fair better in the 800? We also discuss how to find all-comers track meets (there needs to be more of these!) so you can test yourself at the 800m distance.

Katy Sherratt joins us on the podcast today to discuss the mission of Back on My Feet and the power of running to combat homelessness. And it is quite powerful! The organization has helped more than 7,000 and every dollar invested into Back on My Feet returns $2.50 to the local community. Talk about a positive return on investment! In this conversation, we're discussing: Why she initially chose to work at Back on My Feet What lessons she's learned from using running to combat homelessness How running works so well as a platform for self-improvement The power of community to help members escape homelessness Her history as a runner and what the organization is doing next Getting up at 5:30 in the morning to run requires commitment. And for those who can commit, they'll be rewarded with a supportive community, housing and employment resources, and other tools that will help them achieve more of their goals - both on and off the road.

After 100 episodes of the Strength Running Podcast, Jason announced a survey to get your feedback. What format episode is your favorite? Do you prefer longer or shorter episodes? What would you like to see MORE of? And of course, what can be improved? After analyzing hundreds of responses, there are some clear trends on what you like and would like to see in this podcast. In this episode, Jason talks through the main takeaways from the survey and what changes to expect in the podcast. The survey is still up so if you would like to add your voice, please do so! Visit strengthrunning.com/survey/ to give us your feedback.

Matt Phillips is a running injury and performance specialist from England who's written for most major media platforms and has spoken at numerous international conferences. You might recognize him! He's a massage therapist, video gait analyst, and is also the host of the Run Chat Live Podcast (I was recently a guest here!). In this conversation, we're covering a lot: When is gait retraining a good idea? Who should consider it? What are the risks of trying to improve your form? Are the risks of prolonged sitting substantial? How can we work around this? Can you reinforce proper running technique without trying to? What aspects of this topic have changed in the last 10 years? If you'd like to reinforce proper form, improve your efficiency, and make running more economical you can do so using "form cues." They are simple to implement ways of automatically improving your gait. See my three favorite form cues here.

Menachem Brodie is an exercise scientist, USA Cycling Expert level coach and USA Triathlon certified coach, and a graduate of an American College of Sports Medicine Accredited program with a bachelors in Exercise Physiology. He also has experience working in physical therapy, Emergency Medicine, and even with sports like basketball and CrossFit. By now, you've noticed that I love speaking with guests on the podcast with a wide diversity of experiences. And Menachem clearly fits the mold. Today, we're discussing strength training for endurance runners. More specifically, we're focusing on: The value of having a strength and conditioning certification (but why experience also matters) Strength work for rehabilitation vs. performance The lifting differences between endurance runners and cyclists How to think about strength training periodization Thoughts on fitness classes like Orange Theory, boot camp, Body Pump, etc. As the author of two strength training courses offered on the Training Peaks site, Menachem is uniquely positioned to offer us new perspectives on weightlifting for runners.

Alexandra Ellis is a polymath, having studied and worked in many different areas of exercise science, fitness, and coaching. She has a degree in Exercise Biology and has amassed nearly 1,000 hours of yoga training. Alex also has additional education in: Human Dissection (of course, this was the first thing we talked about) CrossFit Mobility Movement education with Sarah Court, DPT Regeneration Techniques workshop completion through NSCA As you can see, she has experiences that most coaches would envy (human dissection and NSCA training in particular). And I'm always looking for new perspectives that will help us improve our running. Alex delivers in a fun episode that highlights her knowledge about the body, movement, recovery, and injuries. In this conversation, we discuss: What did she learn from dissecting human cadavers? The physiological, biomechanical, and behavioral aspects of her Exercise Biology degree What she learned from CrossFit Mobility that will help runners How to incorporate a daily mobility practice into your life The pros and cons of different massage tools (foam rollers, lacrosse balls, and even Graston tools) How to prevent and treat rolled ankles What she means when she says, "If stretching ain't helping, start building strength." To celebrate our 100th episode, I invite you to take a short (3-question) survey to help us make it better. I really appreciate it.

Today's episode is about recovery, and specifically recovery through three different perspectives: acute recovery - or what you do immediately after a hard workout or race, recovery as preparation - or what you do in training that makes recovery easier, and finally long-term recovery from season to season so you can avoid over-training and burning out. It's helpful to talk about recovery from different perspectives but also different time scales. Because recovery can happen in the micro and in the macro. And I think this is really important because we runners tend to get caught up in this one dimensional form of thinking about recovery where we're only focused on recovery after a run. It's what we do after a race, or long run, or workout, that defines recovery. But recovery is bigger than that and we'll be better runners if recovery is more 3-dimensional. Don't miss our free foam roller guide to expedite the recovery process at https://strengthrunning.com/roller/

Today's podcast episode features one of the lead coaches for Rogue Running, a massive running group in Austin, Texas. After discovering the Running Rogue podcast and learning more about the group, I instantly recognized Chris McClung as a thoughtful coach who truly "gets" training (he's not going to tell you to run less, run faster...). In this conversation, we focus on three key areas: How he learned to be a great coach The training theory and principles that influence his coaching The role of community and how that impacts your performance This episode is an excerpt from Team Strength Running, our group coaching program that connects you to me as your coach, a team of your peers, and a new monthly expert interview. Sign up here to get notified the next time we open!

Borrowing an idea from our mutual friend Nicole Antoinette, Kate has decided to choose courage over comfort when it comes to showing up and racing. When it comes to getting the most from our bodies, all of us have some trepidation about the discomfort of racing. It can be unpleasant and downright painful. But deciding to "go all in" and embrace that fear is the only way we can reach our potential. It's not an easy choice. Comfort is far easier: the comfort of sleeping in, not signing up for that big race, or not pushing hard during the final mile. But comfort can be the invisibility cloak that masks failure. After all, if we're only operating at 85%, are we really thriving? Today's conversation with Kate Grace covers many areas of training and mastering your inner psychology: How she handles workout anxiety and pre-race jitters What she does to stay in control of her thoughts during demanding speed workouts How she talks to herself in fearful situations (like standing on the starting line of a major championship)

You're about to listen to Strength Running's first live show with author Matt Fitzgerald. If you're not familiar with Matt, he's written more than 20 books about sports nutrition, endurance, running, and the marathon including my favorites, The Endurance Diet, Brain Training, Racing Weight, and Diet Cults. This was recorded in front of a live audience at the Tattered Cover bookstore in Denver, Colorado. Matt's latest book is a memoir called Life is a Marathon that chronicles his career as a coward when it comes to the suffering that inevitably accompanies endurance running. But he learns to overcome that suffering, and in doing so discovers the person he wants to become, for himself and for his wife Nataki who has severe bipolar disorder. It's a very different type of book about running that I highly recommend, especially if you want a moving read that isn't heavy on training jargon.

I ran competitively against Peter while we were both in college. He was at Tufts University while I ran for Connecticut College. Bromka was faster. In college, he was consistently a Varsity runner for their competitive Division III cross country team. But while he was a very good college runner, I wouldn't say he was a standout athlete. Things started to change post-collegiately when Peter started running marathons. His first was 2:56 - a relatively pedestrian time by a former collegiate runner (one who was capable of running 25:xx for a 5-mile cross country course). Soon, he dropped his time to 2:47. And then 2:41. His progression of improvement over 26.2 miles is eye-popping. After that 2:41, he ran: 2:36 2:34 2:29 2:23 2:19 His fastest finish came last December at the 2018 California International Marathon. His official time - 2:19:40 - missed the Olympic Trials Qualifying standard by a mere 40 seconds. This progression gives Peter Bromka one of the most fascinating stories in marathon running today. It's rare. It's unique. And we just don't see DIII runners flirting with Olympic Trials Qualifying times very often! I brought Peter on the podcast to talk about this progression and the mental and physical adjustments he's had to make to continue improving. In this episode, we talk about: How did Peter's mindset about training and racing change as he got faster? What role does fear play in how you think about breaking certain time barriers? Did he ever think he had reached his physiological limit? What then? What is it about the Boston Marathon that makes it so special (and difficult!)? Peter Bromka is like a philosopher of running. You'll love hearing him wax poetic about the marathon distance and what it means to run it well.

Brad Stulberg is a polymath whose first book with coach Steve Magness, Peak Performance, was one of my favorite reads from 2018. His work focuses on helping athletes, business executives, and other top performers improve their chances of success by work on: Defining a path for long-term progression Mental toughness Developing sustainable motivation and purpose How to get into a deep-focus "flow" state Building resilience Development of optimal routines His latest book is also coauthored by Steve Magness, titled The Passion Paradox: A Guide to Going All In, Finding Success, and Discovering the Benefits of an Unbalanced Life. In this conversation, we spend time focusing on the nuances of passion, obsession, and building interest in things that we like. His book is a defense of passion. It's a more nuanced, effective perspective on passion that acknowledges that it's hard to find, that it must be cultivated, and that too much of it can indeed be a bad thing.

You might know Craig as the 2013 Pan-American Jr. Games 1500m champion or the 4th place finisher at the 2016 US Olympic Trials in the 1500m. More recently, Craig won the USATF indoor mile and set a blazing 3:53 mile PR. His list of personal bests is eye-popping: 800m: 1:46:03 Mile: 3:53.93 5k: 14:20.27 Craig is a fun guy to talk with because he doesn't take running too seriously. He's a fierce competitor but you'll also see how his running really took off in college when he was able to have fun with his team. (it's funny how you perform better when you're having more fun outside of training...) He also doesn't take himself too seriously, which I find incredibly refreshing. He rocks a mullet and an absolutely perfect 1980's style Burt Reynolds mustache. The RV only came after the mustache because he wanted to keep the 80's theme going. In this wide-ranging conversation, Jason and Craig talk about how his career exploded in college, his affinity for running fast, and why your next breakthrough might require you to take running less seriously.

After college, Deena traveled to Amarosa, Colorado to train under Coach Joe Vigil. That's when her running took off. To discover why and how this happened (it wasn't better training), Deena joined me on the Strength Running Podcast to discuss the mental journey she's taken throughout her career. Our conversation focuses on several topics: How to turn negative thoughts into positive thoughts - while running or in everyday life Why Deena used to race "with fear" (and how she recovered from this dangerous mindset) The mental expectations she's had to abandon to reach higher levels of performance How to "participate in the process" rather than overly worry about results These are all major themes of her award-winning memoir Let Your Mind Run: A Memoir of Thinking My Way to Victory.

You don't have to just "hope" that your motivation to run will be there in the morning when the alarm blares… But motivation is fickle and unpredictable. Some days, you're ready to crush a track workout or long run. Other days, you can barely bring yourself to jog for 30 minutes. You don't have to be a hostage to the whims of your running motivation, though. Relying on motivation is a fool's errand. Instead, you can structure your running life in such a way that missed runs or skipped workouts are virtually nonexistent. You can do this without: the latest productivity app getting up at four in the morning every day joining a convent or becoming a monk… "biohacking" your way to the podium I want to share with you a simple framework for automatically improving your running motivation and increasing the chances that you train hard – so you can race faster. And it all starts with the other people in your life. Discover more about Strength Running's team.

Sanjay Rawal is a filmmaker, runner, and the man behind the documentary 3100: Run and Become. Before becoming a filmmaker, he spent 15 years in over 40 countries working on human rights and international development. His new film is about the longest certified road race in the world: the Self-Transcendence 3100 Miler. It's an event that boggles the mind: 3,100 miles around a single city block in Queens, New York for nearly two months in the heat of summer. To win, you have to average about 60 miles per day (for nearly two months). A race like this is less of a race and more of a journey of self-discovery that reveals the limits of human ability. In this wide-ranging discussion about the spiritual side of running, Sanjay Rawal and I discuss: Why this race is more of a pilgrimage than a race The mechanics of a 52-day, 3,100-mile race What we can learn from traditional running cultures like the Navajo and Kalahari How we can train our minds to be more resilient What separates a runner who completes 3100 miles from the rest of us How the mindset of a spiritual runner can improve your competitive goals

Meb's legacy is cemented as a world-class runner: he's the 2004 Olympic Marathon silver medalist, winner of the 2009 New York City Marathon and 2014 Boston Marathon, and 4-time Olympian. He's also the author of three books guaranteed to get your competitive juices flowing: Run to Overcome: The Inspiring Story of an American Champion's Long-Distance Quest to Achieve a Big Dream Meb for Mortals: How to Run, Think, and Eat Like a Champion Marathoner 26 Marathons: What I've Learned About Faith, Identity, Running, and Life From Each Marathon I've Run Perhaps more impactful is his approach to the sport of distance running and the marathon. Free from any personal scandal, Meb is a true ambassador to running. In 2017, he was recognized as an 'Outstanding American by Choice' by the United States Citizenship and Immigration Services. He's also run 26 marathons over the course of his decades long career. And anybody who has completed that many marathons at a world-class level has a lot to share. In this conversation, Meb and I have a wide-ranging conversation about: His childhood in Eritrea and how it prepared him for distance running The surprises he learned when running his first marathon Why cross-training is so valuable for him How running has prepared him for setbacks in his personal life When running is particularly hard for Meb We also talk about his new book 26 Marathons and the many lessons he's learned from each of the 26 marathons he's run over the last two decades. Finally, I ended our conversation with a simple question ahead of next month's Boston Marathon: If you could talk to the entire field at Boston as they lined up in Hopkinton, what advice would you have for them?

Don't be surprised if a Metcon workout includes: Running Cycling Rowing Gymnastic movements Strength exercises Any combination of these forms of exercise They're put together to condition the metabolism. In other words, to enable you to work at a near maximum intensity for a prolonged period of time. They sound very much like a running workout - like a challenging hill workout, for example. But the crucial difference is that they don't have to include any running. And that makes them useful for runners who may not be ready for a hard workout (or who want a different, less-specific workout). I've brought Dr. Mike Young onto the podcast to discuss metcon workouts for runners (and more topics) in more detail. You can also sign up here for our free course on runner-specific strength training. Mike Young, PhD is the Director of Research and Performance at Athletic Lab. A Lead Instructor for both USA Track & Field and USA Weightlifting, he also works with elite athletes and has consulted with the MLS, MLB, NFL, PGA, and NHL. An internationally recognized researcher, coach, and educator, Mike has the unique distinction of attending all three US Olympic Training Centers as an athlete, sport scientist, and coach. He has degrees in exercise physiology, coaching science, and biomechanics – not to mention his prowess publishing multiple peer-reviewed journal articles. This conversation focuses on strength training for runners and how to think more productively about certain types of strength workouts and whether or not machines are appropriate for runners.

Running nutrition can be confusing. To begin with, there's your day-to-day diet. The debates will forever rage on in running circles on how to fuel your training, from keto to high carb to whole 30 and everything in between. At the end of the day, simple whole foods are your best bet, not following specific, restrictive rules on quantity and substance. On top of that, there's a general sense that running means you need "extras" in your diet. Extra iron, extra protein, extra…. fill in the blank. Runners frequently turn to supplements to satisfy these "needs." There are thousands of articles and blog posts, not to mention advertising, dedicated to convincing you that as a runner, you need to add specific nutrients to your diet. This episode discusses what's needed (and what you can skip) and how to dial in your nutrition for better running performance.

Beth Skwarecki is the author of two books and the Health Editor of Lifehacker. She's here to dispel fitness and health myths that might be leading us astray. Beth is a member of the National Association of Science Writers and the Association of Health Care Journalists. After getting a BA in biology from Alfred University, she received her Master's in Biochemistry and Molecular Biology from Rutger's University. She also has previously taught nutrition and environmental sciences at the Community College of Allegheny County. Her two books will interest the science nerds out there: Outbreak: 50 Tales of Epidemics That Terrorized the World Genetics 101: From Chromosomes and the Double Helix to Cloning and DNA Tests, Everything You Need to Know About Genes This conversation focuses on the many side aspects of a healthy lifestyle that make running easier. After all, it's critical to have a lifestyle that supports running. You can't train well if you barely sleep and drink a lot... We're talking about: DNA trivia for runners How her job has changed her outlook on health and fitness How to engineer a less groggy morning (for the morning runners out there!) Whether elderberry supplements are a waste of money Beth and I also discuss running in the dark, the cutoff point for running in extreme cold, and the warning signs of frostbite.

Lindsey has always been a runner. She ran cross country in high school and after running for fitness and health in college, started running marathons post-collegiately. To date, she's run 14 marathons and is currently preparing for the 2019 Boston Marathon. She's also a RRCA-certified running coach. Her podcast is one of the most popular running podcasts out there: I'll Have Another with Lindsey Hein has more than 160 episodes and features the most talented runners on the planet: Meb Keflezighi Paula Radcliffe Scott Jurek Shalane Flanagan Lindsey is in a unique situation after being able to explore the training, lives, mindsets, and careers of so many world-class athletes. I couldn't help but have so many questions: How do we relate to elite runners who have physical gifts that we simply do not? What separates the best from the rest of us? How do we learn from these runners to enhance our own training? In our latest episode for the Strength Running Podcast, we discuss the drawbacks and opportunities of interviewing elite runners, mindset shifts related to running when you start having kids, and a lot more.

Recovery means much more than what you do - it's also about what you don't do. For example, many runners think foam rolling or taking an ice bath are effective recovery methods. And if you enjoy them, I won't argue! But what you're not doing is equally important: Are you using your day off from running to do your own taxes and run 34 errands? Did you plan your big (i.e., stressful) family vacation for your post-marathon recovery week? Do you stay out late enjoying one or several too many adult beverages? If the answer is yes, then it almost doesn't matter what you do for your post workout recovery. Because the addition of stress - whether physical or mental - derails our best recovery efforts. That's why when I was in college, our track coach was very understanding of poor workout splits during mid-terms. You simply can't perform physically and mentally at a high level for very long. We previously discussed a hierarchy of injury prevention strategies and how some tactics are far more effective than others. The same is true for recovery strategies. I want you to understand the best, most productive, and effective ways to recover from your hardest workouts. And I'm thrilled to present you with today's podcast episode with Ms Christie Aschwanden. Christie is the lead science writer for FiveThirtyEight and a former health columnist for the Washington Post. She's also a finalist for the National Magazine Award and her work has been featured in Discover, Smithsonian, and O, The Oprah Magazine. A fellow Coloradan like myself, Christie was a high school state champion in the 1,6000m run, a national collegiate cycling champion, and an elite cross-country skier with Team Rossignol. Her new book is Good to Go: What The Athlete in All of Us Can Learn From the Strange Science of Recovery. She's on the podcast to discuss individual post workout recovery strategies but also the bigger questions: How do we know if we're fooling ourselves that something is working (when it isn't)? Why isn't it enough to simply ask, "Does this recovery method work?" Overall, have we made recovery too complicated? How do you prioritize mental recovery? If you were to speak to the entire Olympic Team about recovery, what would you say? This episode is an excerpt of my full conversation with Christie for the Team Strength Running group coaching program.

Last week, I had the pleasure of spending an hour talking to Sarah Canney. She's a Road Runners Club of America and USA Track and Field certified running coach in addition to being a competitive mountain runner and member of the 2018 US National Snowshoe Running Team. In fact, she recently placed 9th at the World Championships in Val di Non, Italy on January 5th. Now, I've never gone snowshoe running. I don't own any snowshoes. Frankly, I don't even like the cold. But after hearing Sarah speak more about the sport and how fun it can be, it's something I'm dying to try (and you can't get a better snowshoe running venue than Colorado's Front Range!) And while snowshoe running might be a lot of fun, it can also be an extraordinarily helpful method of cross-training: There's less impact running slower on snow (and less injury risk) It's incredibly specific to running (in fact, it is running) Because it's more difficult than running on the road, less time is needed for a great workout The more and more I think about this sport, the more that I think runners need to try it! In this episode, we talk everything snowshoe running: How it's very similar to cross country The gear and equipment required for success The training: how is it different from running? What you need to know before getting started How difficult it can be and how that relates to pace and effort We also discuss her running retreat Rise. Run. Retreat. for women and how she's making a big impact in the world of women's running.

Megan Roche is a professional runner for HOKA ONE ONE and the 2016 USA Track & Field Trail Runner of the Year at the ultra and sub-ultra distances. A five-time national champion, she's also the North American Mountain Running Champion and a six-time member of Team USA. Her new book The Happy Runner: Love the Process, Get Faster, Run Longer was written with her husband David Roche (also an elite runner who contributed to our Little Black Book of Recovery & Prevention) and presents a unique and compelling view of how to excel as a distance runner. In it, she discusses a wide range of fascinating topics for runners: The difference between hard and fast – and when to prioritize each How to define "the process" Why kindness can help you become a better runner And of course, Megan and David cover the training side of things with a focus on how to get the most out of your body. In this podcast conversation, Megan and I talk about: Can positivity make you a more robust runner? Does running make people more optimistic? Why is running "meaningless?" How her medical degree has impacted her training A lot more…

Over the last two years, I've been learning more and more about strength training. In fact, our new strength program High Performance Lifting (details here) has rocketed to our most popular training course. Like many runners, I'm not in love with weightlifting (I'd rather be running!) but I've come to appreciate just how valuable it is for endurance athletes. Higher levels of strength almost always lead to faster race times. That's why I'm thrilled to present a new podcast with strength coach Tony Gentilcore. Tony previously joined us on the pod to talk about why runners should lift. He's back on today to go into more detail. Tony pointed out during our conversation that all of us deadlift all day long. Whenever we pick something up from the ground (a child, a bag of groceries, your running shoes), we're performing a deadlift. If we practice that movement and get stronger moving in that way, it will make life - and our running - a lot easier. And that's the mentality we should all have when we think about strength training: it's exercise that makes other exercise easier. But we're going to talk a lot more about the deadlift in this episode: Is there such a thing as "perfect" lifting form? Should we chase ideal form or make adjustments based on our own anatomy? The similarities between running and strength training If you're not sure where to start, don't miss SR's free strength series.

Now, my goal at Strength Running is to always show you the most effective approach. The training that will most likely get you to achieve your biggest goals. That's why we don't waste time on minutiae. We don't chase shiny objects like CrossFit Endurance or wonder if we should go keto or run all of our miles barefoot. We focus on what has been shown to conclusively work for runners. As you can imagine, some prevention strategies are better than others: If the goal is a fast marathon, great long runs are more effective than pool running workouts If the goal is a fast mile, speed development is more critical than foam rolling or core routines If the goal is to stay healthy long-term, a good dose of strength training is better than regular ice baths This episode will rank the most effective injury prevention strategies so you know which one to choose for your needs.

Verrelle Wyatt is a 2:24 marathoner, 4:18 miler, and an Athletic Hall of Famer for his high school. He received his doctoral degree in Physical Therapy from Walsh University in Ohio. He has two medical licenses in both Physical Therapy and Sports Physical Therapy in addition to being certified as both a Performance Enhancement Specialist (PES) and Corrective Exercise Specialist (CES). In this conversation, we discuss a lot: His experience working with Cirque du Soleil athletes How having a doctoral degree in PT has informed his running The training that led Verrelle to a 2:24 marathon How to avoid the common injury mistakes that land runners in his office This episode is an excerpt from our full conversation for Team Strength Running, Strength Running's affordable group coaching program.

As a runner himself, Jason Koop has two top-10 finishes at the Leadville Trail 100 and has finished some of ultrarunning's most challenging races like the Badwater 135, Wasatch 100, and the Hardrock 100. He's the Director of Coaching at Carmichael Training Systems where he's been for over a decade working with runners, cyclists, and triathletes. Today, coach Jason Koop focuses more on trail ultramarathoners, guiding some of the best ultra runners in the country: Dakota Jones, winner of the 2018 Pike's Peak Marathon (after he cycled 250 miles in the four days before the race...) Missy Gosney, 4th at the 2015 Hardrock 100 Mile Timothy Olson, former course record holder of the Western States Endurance Run This wide-ranging conversation covers a lot: The nuances and pros/cons of progression runs Why (and how) to never let yourself become more than 10% detrained The impact of climate change on the sport of running What Jason Koop wishes he could tell his 20-year old self How he continually learns about running, coaching, and exercise science Our conversation is a must-listen for aspiring coaches, ultrarunners, and running geeks who want to dive a little deeper into training theory.

Running injuries are formally called repetitive stress injuries. Do the wrong thing (over a prolonged period of time) and you can rest assured that you're probably going to get hurt. Here's a great example from outside the running world. Recently I interviewed Staci Ardison in our monthly interview series for Team Strength Running about weight lifting. She's become a very competitive powerlifter over the last few years and asked about injuries in the weight room. What causes them? How do you stay healthy while lifting? Her answer was surprising. It wasn't a neat new trick or fancy wrist strap for dead lifts. It had nothing to do with what shoes you're wearing (in fact, she frequently lifts barefoot or whether or not you were wearing compression socks. Her answer was this: Not doing things correctly. Don't ego lift. How simple. And also, how accurate. In the sport of weightlifting (just like in running), injuries are caused by doing things you're not prepared to do. I want to provide a bit more detail on and examples of these training errors so let's dive into the top 5 mistakes we make as runners. For more on injury prevention, get our free email series here.

With some runners hesitant to brave the yoga studio – and the benefits unclear – I wanted to get a leading expert on the podcast to discuss yoga for runners. Please say hi to Sage Rountree. Sage isn't just an internationally recognized yoga expert with the highest level of training possible. She hasn't just worked with Olympians, NBA and NFL players, and collegiate athletes. She's also a running and triathlon coach and the author of eight books, including: The Athlete's Guide to Yoga: An Integrated Approach to Strength, Flexibility, and Focus Racing Wisely: A Practical and Philosophical Guide to Performing at Your Personal Best The Runner's Guide to Yoga, 2nd Edition With a PhD in English Literature, race experience from 400m to the ultramarathon, and experience teaching yoga at venues ranging from the local Turkey Trot to the Pentagon, Sage has a breadth of experience unlike most other fitness experts. She's also the owner of the Carolina Yoga Company, the Hillsborough Spa and Day Retreat; and the Carolina Massage Institute. And she's on the podcast to talk about the many benefits of yoga for runners.

Today I want to help you avoid the most common mistakes among new runners. These "unforced errors" derail your progress, invite injury, and make running harder than it needs to be. Simply not doing the wrong thing can be the difference between success and failure. It's like Notre Dame football coach Lou Holtz once said: "It's not the great play that wins the game. It's eliminating the dumb play." Here are three of the most common mistakes I see beginners make with their running – whatever you do, avoid these at all costs! For more on beginner running, get our Bonus Podcast for new runners at https://strengthrunning.com/new/

Pam is a Team Strength Running member. Every month, I get the team together for a live video coaching call. We talk about workouts, scheduling races, planning around vacations and injuries, and how to strategically plan a season. I recently asked the team if anybody was planning a BIG goal and wanted to come on the podcast to talk more about how to achieve that crazy goal. [These opportunities are only available to Team SR members. Learn more about the team here.] Pam stepped up. She's not new to running but wants to run a marathon even though she's never run longer than about 9 miles. Her longest race has been 10k. This is a unique place to be: an experienced yet low-mileage runner who wants to make the leap to running 26.2 miles. We're left with a lot of questions: How can this transition be done safely with as little injury risk as possible? Can Pam train for a marathon now or should she wait? How can Pam build her mileage over the long-term to make running her first marathon easier to achieve? These are the questions we're answering on today's podcast episode about running your first marathon. This is a behind the scenes coaching call that I occasionally do for team members, highlighting their unique goals and struggles and how they can keep improving. The format of the call is three parts: First, what is Pam's background as a runner? Second, what are her goals and current training like? Finally, we strategize on how she can make those goals a reality.

To kick off 2018, we're focusing on strength training for runners. And there's an undeniable advantage from getting the fundamentals right before you learn how to start lifting weights: Progress is faster (you get better sooner!) Risks are mitigated (far fewer injuries!) Results are more substantial (you get stronger!) My goal is to help you limit the early mistakes as you start lifting weights so you can enjoy all of the benefits of strength training exercises: power fewer injuries speed coordination lean muscle efficiency We cover a lot more on Strength Running's free weight lifting ecourse here – don't miss it!

If you don't know Dr. Mark Cucuzzella, you're missing out. He's a professor at West Virginia University School of Medicine and a Lieutenant Colonel in the US Air Force Reservists. He designed the US Air Force Efficient Running Project and has presented running workshops on over 50 military bases. Mark has been a national-level Masters runner, completed more than 100 marathon and ultra-marathon races, and is a two time winner of the Air Force Marathon. His PR? A staggering 2:24. He's also strongly involved in the local West Virginia running community: race director of Freedom's Run race series owner of Two Rivers Treads in his hometown of Shepherdstown Mark's new book, Run for Your Life: How to Run, Walk, and Move Without Pain or Injury and Achieve a Sense of Well-Being and Joy is all of his expertise and experience distilled into one manual for preventing injury. He's also on the Strength Running Podcast to discuss these topics in more detail. We're focusing on three main areas of prevention: Running form: cues, mistakes, and big picture principles Barefoot running: how to get started and avoid injuries Lifestyle: what factors predispose you to getting hurt?

Tempo runs are beneficial for virtually every runner – from milers to marathoners, tempos are nearly ubiquitous. Of course, they're a staple for longer distance runners training for the marathon and beyond. If you're not familiar with this type of workout, there are three popular definitions: 1. Comfortably hard. A pace that's faster than "moderate" but not exactly "hard." If you have a high training age and prefer running by feel or perceived effort, this may be the most helpful definition for you. 2. The pace you could race for an hour. For some runners, their tempo pace is similar to or about the same as their 10k pace. This definition is best used for more advanced runners. 3. 85-90% of maximum heart rate. If you train by heart rate (learn how to calculate your max heart rate here), this is a valuable way to ensure you're in the right range for your tempo run. More scientifically inclined runners know that tempo workouts are run at or near your lactate threshold. This is the pace at which you're producing the maximum amount of lactate that your body can clear from your muscles and blood stream. In other words, tempo runs are done at lactate threshold which is the fastest you can still run aerobically.

Most coaches - including myself - don't have the tools to discuss this serious issue. I have no personal experience or training with eating disorders in runners (though I have friends with disordered eating). So I brought on someone who does: Annyck Besso. The goals of this conversation are threefold: Give coaches better tools to educate, help, and guide their runners with eating disorders Open a dialogue among all runners and foster a healthy, productive conversation Provide resources to those who might be suffering from any type of disordered eating Annyck is a Registered Dietitian with expertise in the treatment of eating disorders in private and academic medical center environments. She has a Bachelors degree in nutrition and dietetics, a Master's degree in dietetics, and specialty training in approaches like Cognitive Behavioral Therapy (CBT), Family Based Treatment (FBT), and Dialectical Behavioral Therapy (DBT). She's also quite the speedy runner, recently running 3:07 at the hot and humid Wisconsin Marathon. Resources & Links from the show: The Recovery Record app Mind Body Health (Annyck's practice) Division of Responsibility Feeding National Eating Disorders Association Helpline FBT approach for treating eating disorders Recommended book: Nourishing Wisdom by Marc David Recommended book: Intuitive Eating by Evelyn Tribole and Elyse Resch Recommended book (for parents): Anorexia and Other Eating Disorders by Eva Musby Strength Running's free nutrition series Thank you Annyck for coming on the podcast to share your expertise about the topic of eating disorders in runners. There are a lot of resources included that I hope all of our listeners will find helpful!

I'm not promoting running trails because they're beautiful. Or awe-inspiring. Or jaw-dropping. Though, that's certainly an added bonus! Trail running is a welcomed alternative to road running because it's a different type of stress that helps you become a better runner: The uneven surface can limit the repetition of running, thereby reducing your injury risk The varying terrain and obstacles (rocks, roots, holes, more turns and elevation changes) requires more athleticism Softer surfaces can promote recovery on easy days Plus, let's not forget that running trails usually means that you're going to run slower. And that can actually be a very good thing! When used appropriately, train running can aid recovery by forcing you to run slower. A lower heart rate - on a softer, more forgiving surface - is how to structure a great recovery day. From injury prevention to athleticism to recovery, trail running can help improve the quality of your training (and your race results). To help you make the most of running trails - and get started with the least amount of stress - I spoke with trail and ultra runner Doug Hay. Doug is the coach behind the Rock Creek Runner blog and podcast (Trail Talk). For a healthy dose of #trailporn, don't miss his Instagram! He's also the creator of the Trail Runner's System (today's sponsor). Our conversation covers a lot: Our best advice for new trail runners Do trails make running easier? How "trails" can be a lot more than just trails The risks of road running Trail running as a gateway drug What trail gear is absolutely necessary (and what isn't)? We also include a challenge for you - so don't miss this episode.

Dr. Ryan Smith is a lead instructor for the Institute of Clinical Excellence in the Fitness Athlete division. He specializes in treating individuals who participate in CrossFit, Olympic Lifting, powerlifting, and other recreational sports like running. He also specializes in pelvic health therapy, utilizing an external approach that focuses on education and management of diastisis recti, pelvic organ prolapse, and post-partum issues. Ryan is an avid supporter of the Senior Rehab Project and promoting individuals to strength train throughout their lifetime. You might recognize his name - he contributed to an earlier article on bodyweight strength training for runners. And I'm excited to introduce a longer discussion with Ryan on many related topics: The common movement dysfunctions among runners (and how to address them) Should you worry about a "clicky" hip or knee? What are "movement vital signs?" How to use pain science to improve your running Enjoy my conversation with Dr. Ryan Smith! Show Links & Resources: Ryan on Twitter Ryan's PT office Recharge Weightlifting for runners My recommended strength exercises SR's free strength course (case studies, exercises, what not to do, and more)

Jonathan Marcus is to running as Charlie Munger is to investing: a coach that uses "elementary, worldly wisdom" to mold his athletes into high-level runners. His past coaching and running industry experience includes: Assistant track coach at Portland State University Division I / NAIA / post-collegiate club / Oregon High School levels Involvement with the Portland Track Festival, USA Track & Field, NIKE's Bowerman Track Club, and the Run Portland/Team Athena running clubs He was appointed USA Track & Field High Performance Coordinator for the men's middle distances in 2011 and his national role with USATF included serving as co-meet director for the prestigious USATF High Performance track meet held annually at Occidental College. Currently he's the Director of High Performance West, an elite training group in Portland Oregon. He also has an incredibly enlightening and action-packed podcast with fellow coach Steve Magness called On Coaching that I highly recommend. What I most respect about coach Jonathan Marcus is that he's a lifelong learner: always reading books, learning, educating himself, and connecting with others to improve his ability to perform at a high level as a running coach. Our wide-ranging discussion might surprise you because we talk about some interesting topics that, on first examination, don't appear to be truly about running or coaching! Issues like: The books that Jonathan is reading (and why they're not all running books) Empathy and bias (and why these are crucial traits for coaches) Vision (and how this relates to your success as a runner) "Cognitive coping skills" for racing and challenging workouts For those who want to transcend beyond an elementary understanding of running, this conversation is a fantastic primer on the nuances of high-level running achievement. I think you're going to love it.

You might recognize Tina from Episode 31 of the podcast. She's an 11-time All-American athlete and elite athlete for Great Britain who's run in two British Olympic Trials. Tina recently overcame amenorrhea by taking a break from training, had a daughter, and is now returning to competitive running. But we're not here to talk about Tina. We're here to talk about YOUR questions, problems, and struggles. In this conversation, we're discussing: If you can only run a few times per week, should those runs all be "hard?" Do compression socks actually work? How do you advance beyond walking to run all of your miles? What are the most important things to remember when training for a Ragnar Relay? How do you pace a long run? And a lot more!

Nichola - or Nic as her friends call her - has such a long list of credentials and accomplishments that I simply can't share them all here. But just a sampling of her education and experience demonstrates her expertise: Graduated from Loughborough University with a First Class Honours Degree in Sports & Exercise Science Graduated from Leeds Metropolitan University with a post-graduate diploma in Dietetics Holds a Master's Degree in Health Science Published author in the Journal of Human Nutrition and Dietetics Her blog has also been voted as the UK's best health blog in 2015! Clearly, we're in good company. In this conversation, Nic and I discuss a wide variety of topics important to runners: How can athletes running with diabetes fuel appropriately while managing their disease? Why is being "calorie-aware" important but fundamentally different than counting calories? Does the ketogenic ("keto") diet work for runners? Is coconut water a good source of hydration for runners? Do detoxes work? Should athletes like runners take multivitamins? Use these principles to focus on big-picture principles and thrive!

I'm a proud omnivore. I firmly believe that eating a balanced, "whole-foods" diet is the key to both long-term health and improved running performance. But the issue isn't which diet is best, but the results that a certain diet can give to you. Over the past decade, I've been borderline obsessed with discovering the optimal diet for running performance. I've read many of the best diet books, interviewed Registered Dietitians, pro athletes, and best-selling diet authors: Q&A Podcast with Anne Mauney MPH, RD How elite OCR athlete Kimber Mattox fuels her running Matt Fitzgerald on "The Endurance Diet" How pro marathoner Ariana Hilborn eats I've also heard first hand from elite runners, USA Track & Field instructors, and world-class coaches about the best approaches to eating for endurance runners. And they all include meat. But… not one person (anywhere) thinks we should eat a meat-based diet. Whether you're vegan or an omnivore like myself, we should all eat a plant-based diet. Here are 3 strategies that work well for me.

Angie and Trevor Spencer are the hosts of the Marathon Training Academy podcast and have helped thousands of runners over the years successfully run their first marathons. Angie ran her first marathon in 2008, promptly got injured, but turned things around in a big way: since then, she's run 51 marathons and 4 ultras with not a single injury (!). A Registered Nurse, she also has USATF-Level 1 and RRCA-Level 2 coaching certifications. Trevor followed in his wife's footsteps and went from couch potato to marathoner in just a few short years. After his first marathon in 2011, he's since completed 14 marathons, 15 half marathons, and a Spartan Trifecta. They've both joined me on the podcast to talk about the subject of "Couch to Marathon" or how to: Transition from sedentary to marathon with as little injury risk as possible Differentiate between training to finish vs. training for performance Marathon training mistakes that are common among beginners Every year, about a half a million runners finish a marathon in the United States (and most of them - nearly all of them - aren't elite athletes blessed with marathon-friendly genetics). The marathon can be conquered. Success over 26.2 miles just needs a more strategic plan than your neighborhood 5k. This is how you do it.

Over the years of coaching hundreds of athletes to new personal bests from 1.5 mile military fitness tests up to the 50-mile ultramarathon distance, I've been given a "private look" inside how runners approach their training. And most of the time, I'm horrified! There's no progression. They avoid race-specific workouts. I see pacing mistake after pacing mistake. If you want to run faster you need to take the next logical step in how you prepare and plan your training schedule. Even though you might think the 5k is short, it demands very specific workouts. Good 5k training includes three distinct aspects of running fitness: speed, race-specific fitness, and endurance. Over-emphasize endurance and you won't have that "higher gear" to hammer the last mile. Skip the specific 5k workouts and you'll feel flat with no power. Balancing all three ensures that you'll feel powerful on race day and accomplish your race goals. So if you're wondering how to train for a 5k, here's how to execute each one (no matter what fitness level you're at right now). Learn more about SR's training programs if you'd like to race faster! See https://strengthrunning.com/coaching/ for more.

Alex Hutchinson holds a PhD in Physics from Cambridge, a Master's in Journalism from Columbia, and is a former national-class runner in Canada. He's written for Runner's World, Outside Magazine, The Globe & Mail, Popular Mechanics, and many other major media. I've been pestering Alex to write another book after Which Comes First, Cardio or Weights? became one of my favorite exercise science myth-busters (if you haven't picked it up yet, I highly recommend it). And he finally delivered! His new book, Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance has quickly become my favorite running book from the last few years. Our conversation centers on the psychological limits of endurance: intrinsic motivation peer pressure joy and running for "the right reasons" how to access hidden reserves of energy overriding the "central governor" Alex's book showed me the many factors that limit endurance – and practical methods for overcoming those limitations. Often, it's not your training that predicts your race performances, but what's between your ears.

Warrior Dash is a fun vacation from more traditional road racing. If you're bored and need a new challenge, an obstacle race might be just the cure. They're fun – but you need the right training to prepare yourself for the challenge of completing a difficult obstacle course. With obstacles every few hundred feet on courses that are almost always hilly with uneven terrain, it's downright difficult to maintain your pace and get in a groove. For most runners, it's a challenge just to run in between each obstacle! But there are specific ways that you can train to ensure you have a successful race. Make no mistake: whether you're running a Warrior Dash or Tough Mudder, these aren't your typical road races. It takes a particular mindset to conquer them. Here's how.

Sam started running in 2002 to lose the weight he put on in college. But his training really picked up years later when he started racing more in 2015. He told me: I set a goal to run another marathon in December, 2016 with a goal of a BQ. I dumped weight lifting and boot camps, to focus on running. I jacked up my miles going from running 10-15 miles and week quickly to running 30-40 miles a week. Leading up to the marathon I developed plantar fasciitis but was able to train through it. A week before the race I developed ITBS and ran the marathon anyways. It was a horrible race that left me sitting on the side of the road at one point. But I finished (actually setting a PR in 3:30) and could barely walk afterward. After 2 months, I started training again and decided I wanted to try triathlons. I jacked up my miles and completed a Half Ironman. But I didn't take time to recover and developed ITBS. And I've been battling with issues ever since. Listen in as we strategize how to get control over this injury cycle so Sam can focus on racing faster. Sam is a member of Team Strength Running and is able to talk over these issues with me on our live coaching calls. If you'd like that opportunity, sign up here to see when the team is accepting new members.