Listeners know I'm a relentless advocate of strength training, whether you're doing bodyweight exercises at home or lifting heavy in the gym. But some runners take strength training to a level above and beyond the rest of us - and find great success along the way. Elizabeth Corkum is a fellow running coach and one of my former private coaching clients. Elizabeth - who goes by the nickname Corky - is a 2:58 marathoner and 5-day per week weightlifter. Coach Corky has multiple coaching certifications, including USA Track and Field, Road Runners Club of America, and the Lydiard Foundation. She is also a certified personal trainer and specialist in sports nutrition.  Your path may or may not look exactly like hers, but you can learn a lot from her journey and our discussion, including: How Elizabeth incorporates her extensive strength work into her race training The unexpected path she took to reach her sub 3 hour marathon goal How you can go all in and have fun at the same time The importance of being patient and trusting the path you're on Why every training cycle will help you get somewhere new, even if it's not what you planned Links & Resources from the Show: Learn more about Coach Corky Follow Coach Corky on Instagram Learn how to get strong with Strength Running Listen to a podcast about running a sub 3 marathon Periodize your weightlifting with High Performance Lifting NOTE: This episode was first published in August, 2022. Thank you Lever! Lever is back as a sponsor and I couldn't be more excited. They make a treadmill attachment that reduces your body weight, letting you run more mileage than you typically could with less injury risk.   They're also trusted by physical therapists, where they're commonly used during injury recovery so you can keep running with less load and impact. They're a "secret weapon" during rehab of many pro runners. Lever attaches to any treadmill and you hook into it like a harness. It effectively makes you lighter, allowing you to do more running with less risk. So maybe you want to build more mileage, or run hard workouts but you're hesitant because of injury concerns. The pro's have been using Lever for years, letting them get the advantage of more training with fewer injuries. I had the chance to go for a run using Lever and it was deceptively easy to set up and use. All of a sudden, I was running 7min mile pace with the heart rate of 8:30 pace. You can see it in action on our YouTube channel. Go to levermovement.com and use code Strength20 (with a capital S) for 20% off any system! Thank You Wahoo Fitness! We're supported by our newest partner - Wahoo Fitness and the best treadmill in the game, the Wahoo KICKR Run. I have been fortunate to run on a KICKR Run treadmill and they're unique - you will immediately know that you're experiencing one of the smoothest, sturdiest treadmills you can buy.  Go to Wahoo Fitness and use code STRENGTHRUNNING to get a free KICKR Headwind Bluetooth Fan ($319.99 value) with your purchase of a Wahoo KICKR Run treadmill.  They like to say that it's the treadmill that follows you, not the other way around. And that's because it's dynamic - there's a lateral tilt feature that mimics real-world terrain. So as you're running, it varies the side-to-side angle by half a degree every few seconds to keep your muscles ready for outdoor running. And the KICKR Run's dynamic pacing is straight out of a sci-fi movie: the treadmill will match your pace automatically: no controls needed. You'll get a more natural running experience with no breaking to reach controls or setting the pace manually.  See what all the pros are raving about with the Wahoo KICKR Run Treadmill. They changed the game for bike trainers in the cycling industry - and now they're doing the same for runners. Don't forget to use code STRENGTHRUNNING to get a free KICKR Headwind Bluetooth Fan!  Thank you LMNT! A big thanks to LMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at LMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best. And DOUBLE big news! Their newest flavor Lemonade Salt is now permanently available (it's now my favorite). They're also offering 12oz cans of sparkling LMNT water that has half the sodium concentration of a packet. Check them out. LMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. LMNT is my favorite way to hydrate. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out LMNT to get a free sampler pack and get your hydration optimized for the upcoming season.

Vikash Sharma, DPT is going to help you return to running after your next injury - faster and with less fitness loss possible. He's the owner of Perfect Stride PT, a certified running coach, the creator of Running for Life, and a Board-Certified Orthopedic Clinical Specialist.  Our conversation today is about how to come back after your next injury. The "return to run" plan post-injury can be as confusing as planning advanced workouts. Managing load, recovery, strength training, mobility, and more during a period of uncertainty is daunting. Vikash is here to help. We discuss:  Specific injuries and their considerations How to methodically test your way back to healthy training Common mistakes Vikash sees in the clinic Cross-training for best results  For more on how to stay healthy, be sure to sign up for our email series on how to build injury resilience. Don't forget to follow Vikash on Instagram! Thanks Boulderthon! Boulderthon is a top 10 race in America according to USA Today and one of the best fall marathons according to Runner's World. With a 5k, 10k, half marathon, and marathon, Boulderthon offers an amazing fall destination race weekend right at the foothills of the Rockies. Use code STRENGTH20 for $20 off the marathon or half marathon. Join me in Boulder, one of the top running destinations in the country, on September 27th, to experience the tight knit running community here, race on the epic streets of Boulder, and finish on historic Pearl Street. While I live in Denver, I travel to boulder probably once a week to run. It's arguably one of the best running locations in the United States. There'll probably be cool and crisp fall weather for racing fast, too. And don't worry, Boulderthon is a BQ-eligible, USA Track & Field Sanctioned Event. Boulderthon is on track to sell out again this year so don't miss out. Use code STRENGTH20 to save $20 on the marathon or half-marathon here and I hope to see you in Boulder this fall. Thank you Previnex! Get yourself 15% off your first purchase with code jason15 here. Previnex is a unique supplement company - one that I trust because they do things differently when they don't have to. Their products use clinically proven ingredients, are tested before and after formulation, and they donate vitamins to needy kids. Maybe more importantly, their products do what they say they're going to do. Listen to this feedback about Joint Health Plus! "My ankle and knee pain was completely gone in a week. Amazing!" - Kim "I thought I was on the verge of having to give up running due to severe hip pain and luckily discovered Previnex - complete game changer for me!" - Anna "I am so grateful for Joint Health Plus! As a certified fitness professional and still an extremely active, competitive amateur athlete, I was getting discouraged with an increase in pain simply kneeling down, or bending down to the floor and getting back up while assisting clients, or in my own training! Once deciding to give this product a try, I was floored when I finally noticed I was not bracing in anticipation of pain when I had to kneel down; not whincing in discomfort upon standing! Thank you, Prevenix!" - Jessica Joint Health Plus is so powerful because the main active ingredient is clinically proven to reduce joint pain, reduce joint stiffness, and improve joint flexibility in just 7-10 days. It's also clinically proven, not just tested, but actually proven in double-blinded, placebo- controlled studies to protect joint cartilage from breaking down during exercise. You can get 15% off your first Previnex purchase by using code jason15 at checkout. Visit previnex.com. Previnex offers a 30-day money back guarantee where if you don't feel benefits on their product you get your money back no questions asked. And keep sending in those testimonials. They fire me up!

Jonathan Pierce is an ART certified massage therapist, a Stanford All-American in the 3,000m steeplechase, and a former pro runner for Reebok, ASICS, and the Mammoth Track Club. Not only has he competed at the Olympic Trials, he's worked there as a therapist.  He's also the founder of NOVOS Athlete in San Diego, a physical therapy and performance center for athletes.  Jonathan joins us to discuss his experience working with elite athletes and how they approach the process of staying healthy. We also talk about:  The training and mechanical causes of running injuries The role of movement in health and how quality movement is preventative  How to determine if you have qualilty movement patterns and how to improve Don't miss our complimentary injury prevention series to learn even more about staying healthy! Thank you Lever! Lever is back as a sponsor and they're giving away a FREE Lever system! Enter today at this link (the giveaway runs through the end of March) and for a bonus entry, follow Lever and Jason on Instagram.  Lever attaches to any treadmill and you hook into it like a harness. It effectively makes you lighter, enabling you to run more volume than you normally could with reduced injury risk, or helping you return to running after an injury. Lever allows you to do more running with less risk. So maybe you want to build more mileage, or run hard workouts but you're hesitant because of injury concerns. The pro's have been using Lever for years, letting them get the advantage of more training with fewer injuries. I had the chance to go for a run using Lever and it was deceptively easy to set up and use. All of a sudden, I was running 7min mile pace with the heart rate of 8:30 pace. You can see it in action on our YouTube channel. They're also trusted by physical therapists, where they're commonly used during injury recovery so you can keep running with less load and impact. Go to levermovement.com and use code Strength20 (with a capital S) for 20% off any system . Or, enter their giveaway here. Just don't wait too long - the giveaway only lasts until the end of March. Thank you LMNT! A big thanks to LMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at LMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best. And DOUBLE big news! Their newest flavor Lemonade Salt is now permanently available (it's now my favorite). They're also offering 12oz cans of sparkling LMNT water that has half the sodium concentration of a packet. Check them out. LMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. LMNT is my favorite way to hydrate. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out LMNT to get a free sampler pack and get your hydration optimized for the upcoming season.

What if you have to make the hard decision to stop running altogether? That's the heartbreaking choice Dimity McDowell, a long-time runner and sports journalist, had to make a few years ago. In this conversation and in her new book, The 27th Mile, we explore what it means to hang up your running shoes for good:  The loss of identity, community, and purpose  How to fill the hole that running once filled What the experts recommend  How to find closure after a running career ends Follow Dimity on Instagram and be sure to check out her new book! Thank you 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrant berries designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. Just like beetroot powder but more effective, 2before uses the powerful vasodilation benefits of blackcurrant berries to prime you for hard work. If you're getting ready for a big workout or race, their caffeinated version is a must try! You'll get the oxygen boosting benefits of blackcurrants, plus the performance benefits of caffeine. Personally, it makes me feel unstoppable before hard sessions. So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running! Thank you Previnex! Get yourself 15% off your first purchase with code jason15 here. Previnex is a unique supplement company - one that I trust because they do things differently when they don't have to. Their products use clinically proven ingredients, are tested before and after formulation, and they donate vitamins to needy kids. Maybe more importantly, their products do what they say they're going to do. Listen to this feedback about Joint Health Plus! "My ankle and knee pain was completely gone in a week. Amazing!" - Kim "I thought I was on the verge of having to give up running due to severe hip pain and luckily discovered Previnex - complete game changer for me!" - Anna "I am so grateful for Joint Health Plus! As a certified fitness professional and still an extremely active, competitive amateur athlete, I was getting discouraged with an increase in pain simply kneeling down, or bending down to the floor and getting back up while assisting clients, or in my own training! Once deciding to give this product a try, I was floored when I finally noticed I was not bracing in anticipation of pain when I had to kneel down; not whincing in discomfort upon standing! Thank you, Prevenix!" - Jessica Joint Health Plus is so powerful because the main active ingredient is clinically proven to reduce joint pain, reduce joint stiffness, and improve joint flexibility in just 7-10 days. It's also clinically proven, not just tested, but actually proven in double-blinded, placebo- controlled studies to protect joint cartilage from breaking down during exercise. You can get 15% off your first Previnex purchase by using code jason15 at checkout. Visit previnex.com. Previnex offers a 30-day money back guarantee where if you don't feel benefits on their product you get your money back no questions asked. And keep sending in those testimonials. They fire me up!

Ken Rideout is one of the fastest 50+ runners in the world, clocking 2:28 at age 50. A former addict, he turned his focus to running and became unstoppable, winning the 155-mile Gobi Desert March and the 2021 NYC Marathon Master's Division. His new book, Everything You Want is on the Other Side of Hard: A Memoir, is now available. Ken's on the podcast today to discuss:  His extraordinary mindset skills and how he stays driven What draws him to extreme events (and how that can help you) His experience at a "Celebrity Beer Mile" How he's built confidence as a runner and his tips for you Follow Ken on Instagram for even more inspiration.  Thank you Lever! Lever is back as a sponsor and they're giving away a FREE Lever system! Enter today at this link (the giveaway runs through the end of March) and for a bonus entry, follow Lever and Jason on Instagram.  Lever attaches to any treadmill and you hook into it like a harness. It effectively makes you lighter, enabling you to run more volume than you normally could with reduced injury risk, or helping you return to running after an injury. Lever allows you to do more running with less risk. So maybe you want to build more mileage, or run hard workouts but you're hesitant because of injury concerns. The pro's have been using Lever for years, letting them get the advantage of more training with fewer injuries. I had the chance to go for a run using Lever and it was deceptively easy to set up and use. All of a sudden, I was running 7min mile pace with the heart rate of 8:30 pace. You can see it in action on our YouTube channel. They're also trusted by physical therapists, where they're commonly used during injury recovery so you can keep running with less load and impact. Go to levermovement.com and use code Strength20 (with a capital S) for 20% off any system . Or, enter their giveaway here. Just don't wait too long - the giveaway only lasts until the end of March. Thank you LMNT! A big thanks to LMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at LMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best. And DOUBLE big news! Their newest flavor Lemonade Salt is now permanently available (it's now my favorite). They're also offering 12oz cans of sparkling LMNT water that has half the sodium concentration of a packet. Check them out. LMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. LMNT is my favorite way to hydrate. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out LMNT to get a free sampler pack and get your hydration optimized for the upcoming season.

Brent Edwards is a professor of Kinesiology at the University of Calgary. He's an expert on how mechanical load affects the body and influences musculoskeletal health and injury risk. Learn how to build injury resiliency here with my best advice! In addition to running experiments in the lab, he's also working with the smart shoe company Avelo to help them figure out how to keep runners healthy. His expertise ensures Avelo's impact metrics reflect what is really happening with your stride so you can learn from it and train smarter. You can preorder a pair of smart running shoes here. In this conversation, we discuss: How Brent thinks about impact Examples of repetitive stress Whether soft surfaces actually reduce impact forces How we can learn from Brent's research to stay healthier If you have any questions, Professor Edwards has made his email available! Contact him at wbedward@ucalgary.ca Thank you 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrant berries designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. Just like beetroot powder but more effective, 2before uses the powerful vasodilation benefits of blackcurrant berries to prime you for hard work. If you're getting ready for a big workout or race, their caffeinated version is a must try! You'll get the oxygen boosting benefits of blackcurrants, plus the performance benefits of caffeine. Personally, it makes me feel unstoppable before hard sessions. So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running! Thank you Previnex! Get yourself 15% off your first purchase with code jason15 here. Previnex is a unique supplement company - one that I trust because they do things differently when they don't have to. Their products use clinically proven ingredients, are tested before and after formulation, and they donate vitamins to needy kids. Maybe more importantly, their products do what they say they're going to do. Listen to this feedback about Joint Health Plus! "My ankle and knee pain was completely gone in a week. Amazing!" - Kim "I thought I was on the verge of having to give up running due to severe hip pain and luckily discovered Previnex - complete game changer for me!" - Anna "I am so grateful for Joint Health Plus! As a certified fitness professional and still an extremely active, competitive amateur athlete, I was getting discouraged with an increase in pain simply kneeling down, or bending down to the floor and getting back up while assisting clients, or in my own training! Once deciding to give this product a try, I was floored when I finally noticed I was not bracing in anticipation of pain when I had to kneel down; not whincing in discomfort upon standing! Thank you, Prevenix!" - Jessica Joint Health Plus is so powerful because the main active ingredient is clinically proven to reduce joint pain, reduce joint stiffness, and improve joint flexibility in just 7-10 days. It's also clinically proven, not just tested, but actually proven in double-blinded, placebo- controlled studies to protect joint cartilage from breaking down during exercise. You can get 15% off your first Previnex purchase by using code jason15 at checkout. Visit previnex.com. Previnex offers a 30-day money back guarantee where if you don't feel benefits on their product you get your money back no questions asked. And keep sending in those testimonials. They fire me up!

Dr. Jordan Metzl is a Harvard-trained medical doctor, bestselling author, and a highly sought after international speaker. His new book, Push: Unlock the Science of Fitness Motivation to Embrace Health and Longevity, is now available! Jordan is the creator of the immensely popular Iron Strength workout, a medical columnist for Triathlete Magazine, and a 37-time marathon finisher (not to mention an Ironman Triathlete!). In this conversation, we focus on running longevity: The training habits that need to change in your 40's and 50's Potential tension between performance and longevity The role of strength training as we age a lot more... Follow Jordan on IG here. Thanks for a great conversation, Jordan! Thank you 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrant berries designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. Just like beetroot powder but more effective, 2before uses the powerful vasodilation benefits of blackcurrant berries to prime you for hard work. If you're getting ready for a big workout or race, their caffeinated version is a must try! You'll get the oxygen boosting benefits of blackcurrants, plus the performance benefits of caffeine. So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running! Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. I was recently at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com. Thanks to The Performance Training Journal! The Performance Training Journal is now available on Amazon and debuted as the #4 new release in the running category. Since I started running in 1998, I've kept a hardcopy training journal. Holding a tangible log, writing in it daily, and reflecting on the ups and downs of running is a surefire way to improve.  This hardcopy training journal helps you focus on the training metrics that matter, prioritizes a long-term outlook so you don't take any shortcuts, and maintains your motivation with strategic self-praise. With a no-frills, functional design, the Performance Training Journal includes coaching advice on racing, injury prevention, strength training, and more. It will guide you through race scheduling, how to plan your race morning, the best workouts for endurance runners, and encourage you to track your personal bests over time.  You have the space to make this journal your own whether you're a new runner or a professional, a trail or road runner, or a mid-distance specialist or ultra marathoner.⁣ So don't just track your running, learn from it with the Performance Training Journal! Check it out today on Amazon.

Brad Stulberg is the New York Times best-selling author of The Way of Excellence. He cohosts the Growth Equation podcast, coaches executives and entrepreneurs, and is on the faculty at the University of Michigan's Graduate School of Public Health. He also deadlifts 530 pounds! He's also the author of The Practice of Groundedness and coauthor of Peak Performance.  In this conversation, we explore what it means to run sustainably: The truth about motivation Why "balance" is often an illusion The incredible power of surrounding yourself with the right people Is anxiety actually a bad thing? His thoughts on Alex Honnold's summit of Tapei 101 live on Netflix Follow Brad on X or Instagram.  Thanks Previnex Previnex is offering 15% off your first purchase at previnex.com with code jason15.  And big news: Muscle Health Plus - a unique combination of amino acids, creatine, and ingredients that aid protein synthesis and absorption of amino acids - has an all new citrus flavor that is much tastier than black cherry. Now's the time to try Muscle Health Plus because this is your anti-soreness supplement. It will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts.  I love Previnex because they adhere to the highest of standards: their ingredients are clinically proven to do what they say they're going to do, ingredients are tested, and they donate vitamins to kids in need. So yes, Muscle Health Plus has ingredients that are clinically proven to improve protein synthesis and the absorption of amino acids - critical for helping promote lean muscle mass, strength, recovery, and better body composition.  Kelly just used the Jason15 discount code and wrote, "Muscle Health Plus has allowed me to recover much more quickly from my long runs and strength workouts. Plus, I just feel I have more energy!" Jordan left a review that said, "Love the Muscle Health Plus formula. Hard to find such a complete blend like this that's stimulant free. I Notice I'm stronger in the gym when taking this regularly." Finally, Nancy said "I definitely feel stronger. My muscles don't get as fatigued during my workouts." That's what I love about Previnex. Their products just work!" Get 15% off your first Previnex purchase by using code jason15 at checkout. Visit previnex.com, now with international shipping, and just remember: they offer a 30-day money back guarantee where if you don't feel benefits on their product you get your money back no questions asked.  Thank you LMNT! A big thanks to LMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at LMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best. And BIG news! Their newest flavor is now permanently available : LEMONADE SALT! LMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. LMNT is my favorite way to hydrate. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out LMNT to get a free sampler pack and get your hydration optimized for the upcoming season.

Jason sits down with fellow podcaster and friend Jonathan Levitt to chat about their training, upcoming goals, updates with the Avelo smart running shoe, and their new business The Huddle. The Huddle is a private peer network of entrepreneurs, creators, and executives. We meet regularly to solve problems, examine opportunities, and get support with goals. Growth happens together and we're excited to welcome new business owners and ambitious entrepeneurs! If you're interested in learning more about what we do, contact us here. Links & Resources from the show:  Jon's podcasts For the Long Run & Long Run Labs Follow Jon on IG Avelo smart running shoes Mile High Mile track series The Huddle (vetted community of business builders) Thank you 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrant berries designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. Just like beetroot powder but more effective, 2before uses the powerful vasodilation benefits of blackcurrant berries to prime you for hard work. If you're getting ready for a big workout or race, their caffeinated version is a must try! You'll get the oxygen boosting benefits of blackcurrants, plus the performance benefits of caffeine. So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running! Thank you Gut & Green! Previnex's new Gut & Green Superfoods powder is my new go-to. It has organic barley and oat grass, alfalfa, spirulina, chlorella, kale and broccoli… and that's it. Simplicity is powerful and Gut & Green delivers on what I care most about: doing one thing really well. Their ingredients are backed by clinical data and contain three specific gut fibers that help promote GI health, digestion, reduced inflammation, and a better microbiome. As someone who doesn't always eat all of their vegetables, this is important to me. With twice of the fiber of my last greens mix and a better flavor, it's a no brainer. Gut & Green Superfoods is like insurance against my diet (which isn't always as good as it should be) so I can feel my best throughout the day. Try it for yourself here at previnex.com and be sure to use code "JASONGREENS" to save 15% off your first order. Don't tell anyone, but if you put Gut & Green Superfoods powder in your cart, then the 15% off discount will work for anything else you add into your cart as well. Thanks Gut & Green!

John Goldman is a former bodybuilder and currently the CEO of Rebel Health Alliance. After running a 5:13 marathon last December, he's not attempting the unreasonable: to qualify for Boston in a year. He enlisted the coaching of physiologist and ultra-endurance coach Alan Couzens to guide his training. This episode is a case study on how to accomplish unreasonable goals. How do you progress your fitness so you can run almost two hours faster in the marathon in only a year? What do you focus on? What is the correct order of what to focus on? How is his progress going after only two months? Follow along with his progress on X! Thanks Previnex Previnex is offering 15% off your first purchase at previnex.com with code jason15.  And big news: Muscle Health Plus - a unique combination of amino acids, creatine, and ingredients that aid protein synthesis and absorption of amino acids - has an all new citrus flavor that is much tastier than black cherry. Now's the time to try Muscle Health Plus because this is your anti-soreness supplement. It will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts.  I love Previnex because they adhere to the highest of standards: their ingredients are clinically proven to do what they say they're going to do, ingredients are tested, and they donate vitamins to kids in need. So yes, Muscle Health Plus has ingredients that are clinically proven to improve protein synthesis and the absorption of amino acids - critical for helping promote lean muscle mass, strength, recovery, and better body composition.  Kelly just used the Jason15 discount code and wrote, "Muscle Health Plus has allowed me to recover much more quickly from my long runs and strength workouts. Plus, I just feel I have more energy!" Jordan left a review that said, "Love the Muscle Health Plus formula. Hard to find such a complete blend like this that's stimulant free. I Notice I'm stronger in the gym when taking this regularly." Finally, Nancy said "I definitely feel stronger. My muscles don't get as fatigued during my workouts." That's what I love about Previnex. Their products just work!" Get 15% off your first Previnex purchase by using code jason15 at checkout. Visit previnex.com, now with international shipping, and just remember: they offer a 30-day money back guarantee where if you don't feel benefits on their product you get your money back no questions asked.  Thank you LMNT! A big thanks to LMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at LMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best. And BIG news! Their newest flavor is now permanently available : LEMONADE SALT! LMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. LMNT is my favorite way to hydrate. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out LMNT to get a free sampler pack and get your hydration optimized for the upcoming season.

Should women think differently about training and weightlifting when they're pregnant and post-partum? In this episode, Olympian Shannon Rowbury and her physical therapist Jessica Dorrington explain the specific training needs of pregnant and post-partum women, including:  Exercise that's advised vs. not recommended How to modify training as pregnancy evolves The role of strength training during pregnancy Post-partum recovery strategies How to prepare for perimenopause through training Their new book, Strong as a Mother, is also available to preorder! Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. I was recently at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com. Thanks Ultimate Training Bundle! The Ultimate Training Bundle is for the serious runner who wants to improve. You'll get all of Strength Running's best training programs at a massive 35% discount: High Performance Lifting Injury Prevention for Runners Mindset Mastery Nutrition for Runners Team Strength Running Bodyweight Power Since 2010, Strength Running has helped runners around the world improve their performances with our evidence based programs. Join tens of thousands of runners and invest in yourself with proven training and direct access to Jason for coaching questions Give yourself the gift of certainty this new year and get your running, strength training, nutrition, and mindset on the right track. Get it today at strengthrunning.com/bundle/

Dr. Andrew Best is a professor at the Massachusetts College of Liberal Arts where he focuses on evolutionary questions about human physiology. You can email him at andrew.best@mcla.edu.  His latest study was titled "Ultra Endurance Athletes and the Metabolic Ceiling." They looked at the maximum, sustainable amount of energy expenditure that can be done over a long time period. It answers the question, "what is the limit of human energy expenditure?" It's a metric that literally dictates how hard you can train. If you want sustainable performance, you'll love this episode.  Fan of the podcast? Support our partners! Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. I was recently at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com. The Ultimate Training Bundle Dial in your running, weight training, nutrition, and mindset - with certainty. Strength Running's Ultimate Training Bundle is a collection of our six most popular training programs at a huge, 35% discount. Since 2010, we've helped runners in dozens of countries race faster, get stronger, and prevent more injuries with our evidence-based training programs. You'll get High Performance Lifting, Injury Prevention for Runners, Bodyweight Power, Mindset Mastery, Nutrition for Runners, and Team Strength Running (our group coaching membership community).  These multimedia courses offer coaching lessons, video demonstrations, interviews, injury treatment protocols, and even coaching with Jason. And the best part? Once you're a member, you get any and all updates and additions at no cost. Once you're in, you're family.  Give yourself the gift of certainty: of knowing that you're doing the right thing with your training, strength work, nutrition, and mindset. And if you're not sure, you'll have access to Jason as your coach. Sign up here.

Sam Alexander is the head coach of the men's cross country and track & field teams at Connecticut College (Jason's alma mater!). Sam recently coached the track team to a historically high finish at the New England championships and helped the cross country team qualify for the National Championships for only the second time in program history.  This episode focuses on development - or, how to progress through beginner to advanced stages of running. We discuss: Athletic development for college runners vs. new runners The "order of operations" of development How to build speed and mitigate injury risk "Fundamental" workouts that build specific skills Talking to college coaches is always educational because these are the operators, those in the trenches with athletes every day in high-stakes, performance-driven environments. We can learn a lot from Sam! Resources & Links from the show: Follow Conn XC/Track on Instagram Listen to my interview with Conn's prior coach Jim Butler (Jason's coach) Training Excerpt! See a week of training from college cross country Connecticut College Men's Track Program info Develop with fewer injuries! Please subscribe or follow the podcast and if you'd like to support us, support our advertising partners! Thanks Previnex Previnex is offering 15% off your first purchase at previnex.com with code jason15.  And big news: Muscle Health Plus - a unique combination of amino acids, creatine, and ingredients that aid protein synthesis and absorption of amino acids - has an all new citrus flavor that is much tastier than black cherry. Now's the time to try Muscle Health Plus because this is your anti-soreness supplement. It will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts.  I love Previnex because they adhere to the highest of standards: their ingredients are clinically proven to do what they say they're going to do, ingredients are tested, and they donate vitamins to kids in need. So yes, Muscle Health Plus has ingredients that are clinically proven to improve protein synthesis and the absorption of amino acids - critical for helping promote lean muscle mass, strength, recovery, and better body composition.  Kelly just used the Jason15 discount code and wrote, "Muscle Health Plus has allowed me to recover much more quickly from my long runs and strength workouts. Plus, I just feel I have more energy!" Jordan left a review that said, "Love the Muscle Health Plus formula. Hard to find such a complete blend like this that's stimulant free. I Notice I'm stronger in the gym when taking this regularly." Finally, Nancy said "I definitely feel stronger. My muscles don't get as fatigued during my workouts." That's what I love about Previnex. Their products just work!" Get 15% off your first Previnex purchase by using code jason15 at checkout. Visit previnex.com, now with international shipping, and just remember: they offer a 30-day money back guarantee where if you don't feel benefits on their product you get your money back no questions asked.  Thank you LMNT! A big thanks to LMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at LMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best. And BIG news! Their newest flavor is now permanently available : LEMONADE SALT! LMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. LMNT is my favorite way to hydrate. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out LMNT to get a free sampler pack and get your hydration optimized for the upcoming season.

Why did American Record holder Zach Bitter fail at his goal of besting his own 100-mile record? Was it his new embrace of high carb fueling instead of his tradition low-carb approach? In this episode, former WR holder and current AR holder Zach Bitter joins us to discuss how he navigates failure, what led to his DNF at his recent 100-mile record attempt, his experiments with fueling and carbs, and a lot more. Don't miss Zach's amazing podcast, Human Performance Outliers or his website ZachBitter.com. You can also listen to him in 2024's Endurance Episode. If you have not yet, please follow or subscribe to the Strength Running Podcast! Thank you 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrant berries designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. Just like beetroot powder but more effective, 2before uses the powerful vasodilation benefits of blackcurrant berries to prime you for hard work. If you're getting ready for a big workout or race, their caffeinated version is a must try! You'll get the oxygen boosting benefits of blackcurrants, plus the performance benefits of caffeine. So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running! Thank you Gut & Green! Previnex's new Gut & Green Superfoods powder is my new go-to. It has organic barley and oat grass, alfalfa, spirulina, chlorella, kale and broccoli… and that's it. Simplicity is powerful and Gut & Green delivers on what I care most about: doing one thing really well. Their ingredients are backed by clinical data and contain three specific gut fibers that help promote GI health, digestion, reduced inflammation, and a better microbiome. As someone who doesn't always eat all of their vegetables, this is important to me. With twice of the fiber of my last greens mix and a better flavor, it's a no brainer. Gut & Green Superfoods is like insurance against my diet (which isn't always as good as it should be) so I can feel my best throughout the day. Try it for yourself here at previnex.com and be sure to use code "JASONGREENS" to save 15% off your first order. Don't tell anyone, but if you put Gut & Green Superfoods powder in your cart, then the 15% off discount will work for anything else you add into your cart as well. Thanks Gut & Green!

Do you want to improve and race faster in 2026? I want to help you do exactly that! In this episode, coach Jason Fitzgerald is sharing his most impactful training interventions for dramatic running improvement. We're discussing: Hill Sprints (see here) Monthly mileage Aerobic cross-training Heat training Heavy weightlifting (start here) If you haven't yet, follow or subscribe to the podcast! Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 – and having a thin frame – has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. They're now offering international shipping so if you live in the UK, Canada, Australia, or anywhere around the world, you can try Previnex as well. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex! Thank you LMNT! A big thanks to LMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at LMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best. And BIG news! Their newest flavor is now permanently available : LEMONADE SALT! LMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out LMNT to get a free sampler pack and get your hydration optimized for the upcoming season.

Dan Cleather is a strength and conditioning coach, professor at St. Mary's University, and author of The Practice of Change: The Art & Science of Training.  So, what exactly is "training?" Is it different than "exercise?" In this episode, we discuss what training specifically is, what it's not, and what it's attempting to do. Once you understand that we're after change in our bodies, we can better structure training to reach our goals.  Visit Dan's website or follow him on Instagram here.  Please support the show by supporting our partners! Thank you 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrant berries designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. Just like beetroot powder but more effective, 2before uses the powerful vasodilation benefits of blackcurrant berries to prime you for hard work. If you're getting ready for a big workout or race, their caffeinated version is a must try! You'll get the oxygen boosting benefits of blackcurrants, plus the performance benefits of caffeine. So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running! Thank you Gut & Green! Previnex's new Gut & Green Superfoods powder is my new go-to. It has organic barley and oat grass, alfalfa, spirulina, chlorella, kale and broccoli… and that's it. Simplicity is powerful and Gut & Green delivers on what I care most about: doing one thing really well. Their ingredients are backed by clinical data and contain three specific gut fibers that help promote GI health, digestion, reduced inflammation, and a better microbiome. As someone who doesn't always eat all of their vegetables, this is important to me. With twice of the fiber of my last greens mix and a better flavor, it's a no brainer. Gut & Green Superfoods is like insurance against my diet (which isn't always as good as it should be) so I can feel my best throughout the day. Try it for yourself here at previnex.com and be sure to use code "JASONGREENS" to save 15% off your first order. Don't tell anyone, but if you put Gut & Green Superfoods powder in your cart, then the 15% off discount will work for anything else you add into your cart as well. Thanks Gut & Green! Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. I was recently at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

Jonah Rosner is an applied sport scientist who spent 10 years working with athletes and teams from all major American professional team sports, particularly the National Football League.  He's a certified running coach and strength and conditioning specialist and he previously partnered with Nike to run the Nike Running Performance Lab in New York City. You can sign up for his Marathon Science newsletter here. Jonah was also the sport scientist on hand during a fitness retreat I attended last year where I had my VO2 Max measured. Jonah administered the test, which you can watch on Strength Running's YouTube channel. In this conversation, we myth-bust around the hottest topics in running:  Heat training How to develop better running economy Heart rate Zones Why beginners shouldn't worry about Zone 2 Overpronation Electrolytes and sodium consumption If you like this episode, be sure to listen to Facts vs. Fads: Dr. Nick Tiller on Nasal Strips, Organics, Cupping, Detox Diets, & More. Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 – and having a thin frame – has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. They're now offering international shipping so if you live in the UK, Canada, Australia, or anywhere around the world, you can try Previnex as well. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex! Thank you LMNT! A big thanks to LMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at LMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best. And BIG news! Their newest flavor is now permanently available : LEMONADE SALT! LMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out LMNT to get a free sampler pack and get your hydration optimized for the upcoming season.

Elisabeth Scott is a USATF, RRCA, and UESCA certified running coach and the host of the enormously popular Running Explained Podcast. She and Jason are answering questions from Jason's Instagram about: Optimal ratio of hard to easy mileage Physiological benefits of moderate paced running Helpful cues to ensure you're truly running easy How you figure out your training paces Elisabeth is an authentic and powerful force in the running community and I hope you use her startegic advice in your training.  Thank you 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrant berries designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. Just like beetroot powder but more effective, 2before uses the powerful vasodilation benefits of blackcurrant berries to prime you for hard work. If you're getting ready for a big workout or race, their caffeinated version is a must try! You'll get the oxygen boosting benefits of blackcurrants, plus the performance benefits of caffeine. So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running! Thank you Gut & Green! Previnex's new Gut & Green Superfoods powder is my new go-to. It has organic barley and oat grass, alfalfa, spirulina, chlorella, kale and broccoli… and that's it. Simplicity is powerful and Gut & Green delivers on what I care most about: doing one thing really well. Their ingredients are backed by clinical data and contain three specific gut fibers that help promote GI health, digestion, reduced inflammation, and a better microbiome. As someone who doesn't always eat all of their vegetables, this is important to me. With twice of the fiber of my last greens mix and a better flavor, it's a no brainer. Gut & Green Superfoods is like insurance against my diet (which isn't always as good as it should be) so I can feel my best throughout the day. Try it for yourself here at previnex.com and be sure to use code "JASONGREENS" to save 15% off your first order. Don't tell anyone, but if you put Gut & Green Superfoods powder in your cart, then the 15% off discount will work for anything else you add into your cart as well. Thanks Gut & Green! Thanks to The Performance Training Journal! The Performance Training Journal is now available on Amazon and debuted as the #4 new release in the running category. Since I started running in 1998, I've kept a hardcopy training journal. Holding a tangible log, writing in it daily, and reflecting on the ups and downs of running is a surefire way to improve.  This hardcopy training journal helps you focus on the training metrics that matter, prioritizes a long-term outlook so you don't take any shortcuts, and maintains your motivation with strategic self-praise. With a no-frills, functional design, the Performance Training Journal includes coaching advice on racing, injury prevention, strength training, and more. It will guide you through race scheduling, how to plan your race morning, the best workouts for endurance runners, and encourage you to track your personal bests over time.  You have the space to make this journal your own whether you're a new runner or a professional, a trail or road runner, or a mid-distance specialist or ultra marathoner.⁣ So don't just track your running, learn from it with the Performance Training Journal! Check it out today on Amazon.

Floris Gierman is a 2:44 marathoner, cofounder of Path Projects, 100-mile ultramarathon finisher, and author of the new book Running Breakthroughs.  He's done something rare: interview the world's best runners (like Eliud Kipchoge, Courtney Dauwalter, and Killian Jornet) and put all the best lessons, insights, and wisdom into his new book. You'll learn what keeps the most competitive runners going, how they train, and their best advice to excel. Pick up your copy here. I wanted to know: What has he learned from hundreds of conversations with such amazing athletes? What sets them apart? What makes them similar to us? From all he's learned, what would he recommend are the most important pieces of advice for a new runner? What about an experienced, advanced runner?   We're going to discus what he's changed his mind about, what's been most surprising, and who he's learned the most from. You can also watch this conversation on the Strength Running YouTube channel here. Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 – and having a thin frame – has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. They're now offering international shipping so if you live in the UK, Canada, Australia, or anywhere around the world, you can try Previnex as well. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex! Thank you LMNT! A big thanks to LMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at LMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best. And BIG news! Their newest flavor is now permanently available : LEMONADE SALT! LMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out LMNT to get a free sampler pack and get your hydration optimized for the upcoming season.

How did we transition from a society with no "sports" or competition, to one where they're ubiquitous? Learn the history of the fitness industry: how weightlifting and running emerged, early versions of equipment, how people trained 200+ years ago, and more. Dr. Conor Heffernan explores the main themes from his book, When Fitness Went Global. If you like history and training, you're going to love this episode! Thank you 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrant berries designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. Just like beetroot powder but more effective, 2before uses the powerful vasodilation benefits of blackcurrant berries to prime you for hard work. If you're getting ready for a big workout or race, their caffeinated version is a must try! You'll get the oxygen boosting benefits of blackcurrants, plus the performance benefits of caffeine. So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running! Thank you Previnex! Until November 30th, Previnex is celebrating Black Friday with 30% off. That's double the normal discount and you don't even need to use a code. Just go to previnex.com, take advantage of the big savings, now with international shipping available! After resisting most supplements for the better part of my life, I know as a Masters runner that I need to be my healthiest self for as long as possible. I'm excited to partner with Previnex to make that happen. Previnex is different: they use the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, and testing of raw ingredients AND finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking (as well as Joint Health+). Turning 40 – and having a thin frame – has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. They're now offering international shipping so if you live in the UK, Canada, Australia, or anywhere around the world, you can try Previnex as well! Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Take advantage of their Black Friday offer at Previnex or use code jason15 for 15% off if you're listening after November 30, 2025.

Listen in on a Team Strength Running coaching call, where Jason takes questions from the community about training, long runs, workout strategy, and more.  To join one of these calls, join the team here.  We discuss:  Long run strategy (related podcast with David Roche!) The value of lifting heavy weights (start here) How to balance speed and mileage  Thank you for listening and supporting the podcast! Thank You Lever! I'm excited to partner with Lever - a bodyweight support system that helps you run further or faster with less effort and injury risk.   You've probably seen pro runners using Lever - it attaches to any treadmill and you hook into it like a harness. It effectively makes you lighter, enabling you to run more volume than you normally could with reduced injury risk, run faster with less effort, or return to running after an injury more effectively. Lever allows you to do more running with less risk. From building mileage, introducing faster workouts, aiding your return to running after a break, Lever has a place in every phase of training. The pro's have been using Lever for years, giving them the advantage of more training with fewer injuries. They're also common in physical therapy offices. Because you can run with less body weight, you can gain fitness and practice good technique without risking your recovery. Go to levermovement.com and use code Strength20 for 20% off any system (and that's with a capital S). If you're injury-prone or are looking to take a big swing at your goals this year, now is the time for Lever. That's levermovement.com with code Strength20 for 20% off any system. Thank you LMNT! A big thanks to LMNT for their support of this episode! They make electrolytes with some of the highest sodium levels you can find. With 1000mg per serving, they help replenish what's lost when you're going long. There's also no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at LMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best. And BIG news! Their newest flavor is now permanently available : LEMONADE SALT! I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. I'm like a Salt Fairy. If you haven't tried it yet, you have to give it a chance. For performance and recovery, try any flavor and get a free sample pack to try everything on this page.

Brodie Sharpe is a physiotherapist, the host of the Run Smarter Podcast, and author of Run Smarter. As a Physical therapist who specializes in endurance runners, Brodie Sharpe takes a holistic approach to injury prevention. He helps runners learn how to correct mistakes and work with their bodies to get healthy. Brodie emphasizes the importance of looking at training as well as your lifestyle around it, since every aspect of what you do impacts how you feel and perform. This episode focuses on how to learn from a running injury: how to figure out what caused it the training changes needed to prevent it from recurring how to update your preparation to make yourself more resilient what to do if you can't figure out the reason + and a lot more To learn more about the process of staying healthy (there's a strategy!), get our free prevention series here. Thank you 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrant berries designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. Just like beetroot powder but more effective, 2before uses the powerful vasodilation benefits of blackcurrant berries to prime you for hard work. If you're getting ready for a big workout or race, their caffeinated version is a must try! You'll get the oxygen boosting benefits of blackcurrants, plus the performance benefits of caffeine. So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running! Thank you Previnex! After resisting most supplements for the better part of my life, I know as a Masters runner that I need to be my healthiest self for as long as possible. I'm excited to partner with Previnex to make that happen. Previnex is different: they use the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, and testing of raw ingredients AND finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking (as well as Joint Health+). Turning 40 – and having a thin frame – has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. They're now offering international shipping so if you live in the UK, Canada, Australia, or anywhere around the world, you can try Previnex as well! Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex!

Dr. Matthew Silver is a physical therapist, author, and owner of Alpha Project Phyzio and Performance in Maryland. His book Built to Run is now available. While he set his college's 8k record and made the all-conference team, injuries prematurely ended Matt's career, sparking his interest in physical therapy.  In today's conversation, we're talking about the different types of strength training that exist, their benefits and drawbacks, and how to integrate them into your training. It's important to recognize that not all strength training is the same. We're going to discuss traditional strength training, isometrics, and plyometrics. Each one is unique and has an important place in your training.  Additional Resources: Our complimentary strength series: strengthrunning.com/strength/ (explosivity, mistakes to avoid, case studies, example movements, etc). High Performance Lifting (Strength Running's flagship weightlifting course) Thank You Lever! I'm excited to partner with Lever - a bodyweight support system that helps you run further or faster with less effort and injury risk.   You've probably seen pro runners using Lever - it attaches to any treadmill and you hook into it like a harness. It effectively makes you lighter, enabling you to run more volume than you normally could with reduced injury risk, run faster with less effort, or return to running after an injury more effectively. Lever allows you to do more running with less risk. From building mileage, introducing faster workouts, aiding your return to running after a break, Lever has a place in every phase of training. The pro's have been using Lever for years, giving them the advantage of more training with fewer injuries. They're also common in physical therapy offices. Because you can run with less body weight, you can gain fitness and practice good technique without risking your recovery. Go to levermovement.com and use code Strength20 for 20% off any system (and that's with a capital S). If you're injury-prone or are looking to take a big swing at your goals this year, now is the time for Lever. That's levermovement.com with code Strength20 for 20% off any system. Thank you LMNT! A big thanks to LMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at LMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best. And BIG news! Their newest flavor is now permanently available : LEMONADE SALT! LMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out LMNT to get a free sampler pack and get your hydration optimized for the upcoming season. Thank you Gut & Green! Previnex's new Gut & Green Superfoods powder is my new go-to. It has organic barley and oat grass, alfalfa, spirulina, chlorella, kale and broccoli… and that's it. Their ingredients are backed by clinical data and contain three specific gut fibers that help promote GI health, digestion, reduced inflammation, and a better microbiome. With twice of the fiber of my last greens mix and a better flavor, it's a no brainer for me. It's like insurance against my diet (which isn't always as good as it should be) so I can feel my best throughout the day. Try it for yourself here at previnex.com and be sure to use code "JASONGREENS" to save 15% off your first order. Don't tell anyone, but if you put Gut & Green Superfoods powder in your cart, then the 15% off discount will work for anything else you add into your cart as well. Thanks Gut & Green!

Nick Thompson has been running and racing for 35 years. He's the 40-44 age group American record holder in the 50k with a 3:04 finish time (that's 5:56 per mile for 31 miles), and was previously the world's top ranked runner in his age group in the 50-mile. He's now the CEO of the Atlantic Magazine and his new book is now available: The Running Ground: A Father, a Son, and the Simplest of Sports. You'll hear: How Nick's relationship with his father helped him get into running What drives him to compete today vs. 30 years ago His recommendations for passing along a love for running to your kids How his cancer diagnosis changed his relationship with running The training changes he made to finally have a breakthrough as a Master's runner Resources from the show: Follow Nick on Instagram Coaching Call: Make a Comeback at 40 Subscribe to The Atlantic Strength training for runners Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. I was recently at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com. Thanks to The Performance Training Journal! The Performance Training Journal is now available on Amazon and debuted as the #4 new release in the running category. Since I started running in 1998, I've kept a hardcopy training journal. Holding a tangible log, writing in it daily, and reflecting on the ups and downs of running is a surefire way to improve.  This hardcopy training journal helps you focus on the training metrics that matter, prioritizes a long-term outlook so you don't take any shortcuts, and maintains your motivation with strategic self-praise. With a no-frills, functional design, the Performance Training Journal includes coaching advice on racing, injury prevention, strength training, and more. It will guide you through race scheduling, how to plan your race morning, the best workouts for endurance runners, and encourage you to track your personal bests over time.  You have the space to make this journal your own whether you're a new runner or a professional, a trail or road runner, or a mid-distance specialist or ultra marathoner.⁣ So don't just track your running, learn from it with the Performance Training Journal! Check it out today on Amazon. Thank you Gut & Green! Previnex's new Gut & Green Superfoods powder is my new go-to. It has organic barley and oat grass, alfalfa, spirulina, chlorella, kale and broccoli… and that's it. Their ingredients are backed by clinical data and contain three specific gut fibers that help promote GI health, digestion, reduced inflammation, and a better microbiome. And it has twice of the fiber of my last greens mix - something I'm trying to work on. I don't always eat as many whole foods as I should, so G&G gives me more peace of Mind. Plus, the flavor actually tastes good. I don't have to choke it down so I enjoy drinking it! Try it for yourself here at previnex.com and be sure to use code "JASONGREENS" to save 15% off your first order. Don't tell anyone, but if you put Gut & Green Superfoods powder in your cart, then the 15% off discount will work for anything else you add into your cart as well. Thanks Gut & Green!

Dr. John Rusin is a physical therapist and trainer who's worked with nearly every professional sports league as well as Olympic athletes. His new book, Pain-Free Performance, is now available. Our conversation focuses on movement, coordination, and building efficiency. We discuss: common mistakes in the weight room how to structure better strength workouts mindfulness and breathing a nervous-system oriented warm-down when to know if you're putting in too much effort in the gym We should not consider strength training to be "cross-training" - it's just part of the normal training process. Learn how to incorporate periodized, runner-specific strength training in your running at strengthrunning.com/strength/.  Check out John's website here or follow him on Instagram. Thank You Lever! I'm excited to partner with Lever - a bodyweight support system that helps you run further or faster with less effort and injury risk.   You've probably seen pro runners using Lever - it attaches to any treadmill and you hook into it like a harness. It effectively makes you lighter, enabling you to run more volume than you normally could with reduced injury risk, run faster with less effort, or return to running after an injury more effectively. Lever allows you to do more running with less risk. From building mileage, introducing faster workouts, aiding your return to running after a break, Lever has a place in every phase of training. The pro's have been using Lever for years, giving them the advantage of more training with fewer injuries. They're also common in physical therapy offices. Because you can run with less body weight, you can gain fitness and practice good technique without risking your recovery. Go to levermovement.com and use code Strength20 for 20% off any system (and that's with a capital S). If you're injury-prone or are looking to take a big swing at your goals this year, now is the time for Lever. That's levermovement.com with code Strength20 for 20% off any system. Thank you to 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before main mechanism for boosting performance is acting as a vasodilator - it increases blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. Just like beetroot but more effective, blackcurrant berries are vasodilators, helping you get more blood flow where it's needed, quickly and efficiently.  My personal favorite option includes 100mg of caffeine, so you get the proven performance (and psychological) benefits of caffeine combined with the vasodilation effects of blackcurrant berries. Boost your performance and immune system with 2before: use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running!

John Davis holds a PhD in Biomechanics, coaches elite marathoners, and is the author of Modern Training and Physiology for Middle and Long Distance Runners. His newest book is a masterclass on marathon preparation: Marathon Excellence for Everyone. It includes new research on training theory, elite-level training plans, and guidance for every type of aspiring marathoner. Today, we discuss physiological resilience:  How physiological resilience is like the 4th metric of performance How to build this skill safely Example workouts for beginner to advanced runners The role of "depletion workouts" in physiological resilience What actually causes the "marathon fade" at the end of 26.2 miles Learn more about John's new book on the Marathon Excellence website or follow him on IG here. You can browse Strength Running's marathon plans here. Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 – and having a thin frame – has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. They're now offering international shipping so if you live in the UK, Canada, Australia, or anywhere around the world, you can try Previnex as well. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex! Thank you LMNT! A big thanks to LMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at LMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best. And BIG news! Their newest flavor is now permanently available : LEMONADE SALT! LMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out LMNT to get a free sampler pack and get your hydration optimized for the upcoming season.

Chris Napier is the author of Science of Running, a professor of physical therapy, practicing physiotherapist, 2:33 marathoner, and medal winner at the Canadian Track & Field Championships in 1996 and 1997. He is also a scientific advisor to Avelo, the world's smartest running shoe (I'm also an advisor!). Today's focus is on super shoes and how they affect your running form: The specific form changes that happen due to high-stack foam and carbon plates Specific injury risks from super shoes How often Chris recommends wearing super shoes Training changes that reduce injury risk while wearing super shoes Extra Resources: Geoff Burns, PhD on the science of super shoes (podcast) The main reason runners get injured (video) Chris Napier's first podcast appearance (podcast) Please support our sponsors who help make the podcast possible! Thank You Lever! I'm excited to partner with Lever - a bodyweight support system that helps you run further or faster with less effort and injury risk.   You've probably seen pro runners using Lever - it attaches to any treadmill and you hook into it like a harness. It effectively makes you lighter, enabling you to run more volume than you normally could with reduced injury risk, run faster with less effort, or return to running after an injury more effectively. Lever allows you to do more running with less risk. From building mileage, introducing faster workouts, aiding your return to running after a break, Lever has a place in every phase of training. The pro's have been using Lever for years, giving them the advantage of more training with fewer injuries. They're also common in physical therapy offices. Because you can run with less body weight, you can gain fitness and practice good technique without risking your recovery. Go to levermovement.com and use code Strength20 for 20% off any system (and that's with a capital S). If you're injury-prone or are looking to take a big swing at your goals this year, now is the time for Lever. That's levermovement.com with code Strength20 for 20% off any system. Thank you to 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before main mechanism for boosting performance is acting as a vasodilator - it increases blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. Just like beetroot but more effective, blackcurrant berries are vasodilators, helping you get more blood flow where it's needed, quickly and efficiently.  My personal favorite option includes 100mg of caffeine, so you get the proven performance (and psychological) benefits of caffeine combined with the vasodilation effects of blackcurrant berries. Boost your performance and immune system with 2before: use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running!

Megan Flanagan is a former collegiate athlete and writer for Outside Magazine, a certified running coach and personal trainer, and a Spartan Elite podium athlete. She has a bachelor's in Psychology & Nutrition, a master's in Public Health, and has finished four 100-mile races. Megan is a multi-faceted athlete and works with a variety of runners in her coaching practice. In this conversation, we're bringing our combined experiences with cross-training to you: how to add cross-training why you should add it what forms of exercise are best the types of exercise to avoid if you want to stay healthy when to schedule cross-training in your schedule Resources: Pool Running XT tips Cycling XT tips Custom training plans Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 – and having a thin frame – has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. They're now offering international shipping so if you live in the UK, Canada, Australia, or anywhere around the world, you can try Previnex as well. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex! Thank you LMNT! A big thanks to LMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at LMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best. And BIG news! Their newest flavor is now permanently available : LEMONADE SALT! LMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out LMNT to get a free sampler pack and get your hydration optimized for the upcoming season.

Scott Johnston is one of the top coaches in the world, especially in mountain and high alpine sports. He's worked with Killian Jornet and recently coached both winners of the most prestigious trail race on Earth, UTMB (Tom Evans & Ruth Croft). He's also author of one of my favorite training books, Training for the Uphill Athlete and founder of the Evoke Endurance coaching group. This conversation focuses on fatigue resistance:  What is fatigue resistance? Local vs. global fatigue Top workouts to build fatigue resistance The role of the nervous system in fatigue Scott's wisdom has helped the best runners in the world reach the top of the podium. I know it can help you, too.  Resources:  Training & Coaching Programs Scott's last podcast appearance SR's YouTube channel Thank You Lever! I'm excited to partner with Lever - a bodyweight support system that helps you run further or faster with less effort and injury risk.   You've probably seen pro runners using Lever - it attaches to any treadmill and you hook into it like a harness. It effectively makes you lighter, enabling you to run more volume than you normally could with reduced injury risk, run faster with less effort, or return to running after an injury more effectively. Lever allows you to do more running with less risk. From building mileage, introducing faster workouts, aiding your return to running after a break, Lever has a place in every phase of training. The pro's have been using Lever for years, giving them the advantage of more training with fewer injuries. They're also common in physical therapy offices. Because you can run with less body weight, you can gain fitness and practice good technique without risking your recovery. Go to levermovement.com and use code Strength20 for 20% off any system (and that's with a capital S). If you're injury-prone or are looking to take a big swing at your goals this year, now is the time for Lever. That's levermovement.com with code Strength20 for 20% off any system. Thank you to 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before main mechanism for boosting performance is acting as a vasodilator - it increases blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. Just like beetroot but more effective, blackcurrant berries are vasodilators, helping you get more blood flow where it's needed, quickly and efficiently.  My personal favorite option includes 100mg of caffeine, so you get the proven performance (and psychological) benefits of caffeine combined with the vasodilation effects of blackcurrant berries. Boost your performance and immune system with 2before: use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running!

Sara Hall has been competing at the highest level for nearly 30 years. She was the 2000 high school national cross country champion before earning 7-time All-America honors at Stanford University. Not only has she won 10 US National Championship titles, but she's the only American to win national titles in both the mile and the marathon. Her incredible range is also demonstrated by her gold medal at the 2011 Pan American Games in the steeplechase, while also being the second fastest American female marathoner with a time of 2:20:32. She was previously on the podcast when I interviewed 5 elite women on their preferred injury prevention and recovery strategies: https://strengthrunning.libsyn.com/160-5-of-the-worlds-fastest-women-on-injury-prevention-recovery Her memoir, For the Love of the Grind, is now available! For more resources on longevity and how to stay healthy, download our free Little Black Book of Recovery & Prevention. Thank you LMNT! A big thanks to LMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at LMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best. And BIG news! Their newest flavor is now available for a limited time: LEMONADE SALT! LMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out LMNT to get a free sampler pack and get your hydration optimized for the upcoming season. Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. I was recently at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com. Thanks to The Performance Training Journal! The Performance Training Journal is now available on Amazon and debuted as the #4 new release in the running category. Since I started running in 1998, I've kept a hardcopy training journal. Holding a tangible log, writing in it daily, and reflecting on the ups and downs of running is a surefire way to improve.  This hardcopy training journal helps you focus on the training metrics that matter, prioritizes a long-term outlook so you don't take any shortcuts, and maintains your motivation with strategic self-praise. With a no-frills, functional design, the Performance Training Journal includes coaching advice on racing, injury prevention, strength training, and more. It will guide you through race scheduling, how to plan your race morning, the best workouts for endurance runners, and encourage you to track your personal bests over time.  You have the space to make this journal your own whether you're a new runner or a professional, a trail or road runner, or a mid-distance specialist or ultra marathoner.⁣ So don't just track your running, learn from it with the Performance Training Journal! Check it out today on Amazon.

Coach Sean Brosnan turned around a struggling Newbury Park high school cross country team that hadn't qualified for a State Championship in 25 years. Soon, they had won three consecutive National Championships. How did he do it? Sean shares the psychological and physical strategies he used to instill belief, develop fitness, and build the bond between teammates. His all-in, often unorthodox approach, raised eyebrows but undeniably got incredible results. Himself a distinguished endurance runner, Sean was a collegiate All-American in both cross country and track and holds a personal best of 3:44.33 in the 1500m. He's now coaching for the UCLA track team.  His new book is now available: Beyond Fast: How a Renegade Coach and His Unlikely High School Team Revolutionized Distance Running. If you have a young runner in your life - or you're a cross country athlete yourself - buy this book. Like Running with the Buffaloes did for me in college, Sean's work is powerful and may help another generation of young runners fall in love with the sport. Thank You Lever! I'm excited to partner with Lever - a bodyweight support system that helps you run further or faster with less effort and injury risk.   You've probably seen pro runners using Lever - it attaches to any treadmill and you hook into it like a harness. It effectively makes you lighter, enabling you to run more volume than you normally could with reduced injury risk, run faster with less effort, or return to running after an injury more effectively. Lever allows you to do more running with less risk. From building mileage, introducing faster workouts, aiding your return to running after a break, Lever has a place in every phase of training. The pro's have been using Lever for years, giving them the advantage of more training with fewer injuries. They're also common in physical therapy offices. Because you can run with less body weight, you can gain fitness and practice good technique without risking your recovery. Go to levermovement.com and use code Strength20 for 20% off any system (and that's with a capital S). If you're injury-prone or are looking to take a big swing at your goals this year, now is the time for Lever. That's levermovement.com with code Strength20 for 20% off any system. Thank you to 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before main mechanism for boosting performance is acting as a vasodilator - it increases blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. Just like beetroot but more effective, blackcurrant berries are vasodilators, helping you get more blood flow where it's needed, quickly and efficiently.  My personal favorite option includes 100mg of caffeine, so you get the proven performance (and psychological) benefits of caffeine combined with the vasodilation effects of blackcurrant berries. Boost your performance and immune system with 2before: use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running!

What are the most effective recovery strategies for runners? In this episode, Jason distills his 15+ years of coaching and 27 years of running experience into the most important lessons about the recovery process. Hindsight is 20/20! For more on recovery, download our free Little Black Book of Recovery & Prevention and you'll hear advice from 9 elite athletes including Dathan Ritzenhein, Amelia Boone, and more. Thank you for listening and subscribing to the Strength Running Podcast! Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 – and having a thin frame – has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. They're now offering international shipping so if you live in the UK, Canada, Australia, or anywhere around the world, you can try Previnex as well. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex! Thank you LMNT! A big thanks to LMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at LMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best. And BIG news! Their newest flavor is now available for a limited time: LEMONADE SALT! LMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out LMNT to get a free sampler pack and get your hydration optimized for the upcoming season.

Phil Batterson is a competitive runner, former running coach, and the founder of Critical Oxygen. Phil has a PhD in human bioenergetics and a love for all sorts of endurance sports, from rowing to track and field and ultras. His goal with Critical Oxygen is to teach athletes and coaches how to optimize their physiology to maximize endurance performance. This episode is important and is a repost of episode 330 from 2023. Phil breaks down some of the complex physiology behind the three different thresholds to make it more accessible, as well as providing practical ways to apply it in training. Some of our discussion includes: Phil's journey into endurance training and exercise science What physiology defines each of the three thresholds How runners can determine their own thresholds The importance of lactate threshold work for race preparation Common mistakes when using training zones How to integrate VO2 max work with cross training Whether you like to geek out on physiology or just want to race faster, you'll learn a lot from my conversation with Phil! Links & Resources from the Show: Follow Phil on Instagram Check out the Critical Oxygen podcast and blog Let me help you get the most out of your training Thank you to 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. Just like beetroot but more effective, blackcurrant berries are vasodilators, helping you get more blood flow to where it's needed. Boost your performance and immune system with 2before: use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running! Thank you LMNT! A big thanks to LMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at LMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best. LMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out LMNT to get a free sampler pack and get your hydration optimized for the upcoming season. Thank you Gut & Green! Previnex's new Gut & Green Superfoods powder is my new go-to. It has organic barley and oat grass, alfalfa, spirulina, chlorella, kale and broccoli… and that's it. Their ingredients are backed by clinical data and contain three specific gut fibers that help promote GI health, digestion, reduced inflammation, and a better microbiome. With twice of the fiber of my last greens mix and a better flavor, it's a no brainer for me. Try it for yourself here at previnex.com and be sure to use code "JASONGREENS" to save 15% off your first order. Don't tell anyone, but if you put Gut & Green Superfoods powder in your cart, then the 15% off discount will work for anything else you add into your cart as well. Thanks Gut & Green!

Dan joins us on the podcast today: a runner who recently improved his marathon from 3:38 to 3:08. In this conversation, Dan shares what he did to improve by a massive 30 minutes over 26.2 miles. But what if he wants to keep going? What if Dan wants to run another 30 minutes faster and start flirting with a sub-2:40 marathon? We'll cover what training changes need to happen to break 3 and run a much more competitive marathon finish time. Thanks to Dan for coming on the podcast and sharing his story! More resources:  How to build running-specific strength Marathon Pacing & Warm-up Strategy Pete Pfitzinger on how to run your best marathon Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 – and having a thin frame – has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. They're now offering international shipping so if you live in the UK, Canada, Australia, or anywhere around the world, you can try Previnex as well. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex! Thank you LMNT! A big thanks to LMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at LMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best. And BIG news! Their newest flavor is now available for a limited time: LEMONADE SALT! LMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out LMNT to get a free sampler pack and get your hydration optimized for the upcoming season.

Andrea (Annie) Rodenfels is a 7x All-American in the steeplechase and 5,000m, national champion, Drake Relays 3,000m steeplechase champion, and 2x Olympic Trials qualifier. Annie is also one of the few pro runners to come from a Division III school. In this episode, we discuss her path to going pro: The evolution of her career from college to now Her experience with the new pro team Meridia How she trains today (mileage levels, long runs, etc.) Her approach to double workouts in one day How she manages energy and caffeine for 8:30pm races A lot more! You can support her team Meridia by registering for their virtual mile here! Resources:  More info about Merida from Colleen Quigley Training & Coaching programs SR's strength series Thank you Avelo! Avelo is the world's smartest running shoe created by a team of ex-Nike engineers. I'm so excited by Avelo that I've been advising them for nearly two years. And the market has spoken - they raised over $100,000 on Kickstarter on their very first day because they're doing something unique. Embedded in their bouncy, lightweight Supertrainer is a sensor that measures impact and your running form, showing you how much force your body is experiencing and when during your run your form starts deteriorating. This gives you incredible insights into your unique form, how it changes, and when it breaks down so you better understand your injury risk and when you get fatigued. The shoes never need to be charged and you can reuse the sensor in each pair of Avelo's. Their app gives you real-time coaching that I had a lot of input on, based on your unique data. They're still available on Kickstarter at 34% off for a very limited time, so get yours today! Thank you to 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. Just like beetroot but more effective, blackcurrant berries are vasodilators, helping you get more blood flow to where it's needed. Boost your performance and immune system with 2before: use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running!

When you get a new smart watch, heart rate monitor, or other type of wearable, do you know how it will help your running, specifically? Dr. Peter Tierney is a health and performance researcher, consultant, and coach who's worked with many professional sports organizations across Europe. He joins us today to discuss the science behind wearable tech. We discuss:  The wearable stack that Peter recommends Most important metrics to focus on Recommended hardware (specific products) What you can safely ignore Why the actual metric may not be as important as the trend over time Peter first joined the podcast in 2024 to discuss the 5 Big Recovery Strategies (listen here).  Resources:  The Lost Art of Running by Feel (article) The Best & Worst HR Workouts (video) The world's smartest running shoe (Kickstarter) Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 – and having a thin frame – has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. They're now offering international shipping so if you live in the UK, Canada, Australia, or anywhere around the world, you can try Previnex as well. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex! Thank you Avelo! Avelo is the world's smartest running shoe created by a team of ex-Nike engineers. I'm so excited by Avelo that I've been advising them for nearly two years. And the market has spoken - they raised over $100,000 on Kickstarter on their very first day because they're doing something unique. Embedded in their bouncy, lightweight Supertrainer is a sensor that measures impact and your running form, showing you how much force your body is experiencing and when during your run your form starts deteriorating. This gives you incredible insights into your unique form, how it changes, and when it breaks down so you better understand your injury risk and when you get fatigued. The shoes never need to be charged and you can reuse the sensor in each pair of Avelo's. Their app gives you real-time coaching that I had a lot of input on, based on your unique data. They're still available on Kickstarter at 34% off for a very limited time, so get yours today!

Runners are heat training more often with saunas, hot tubs, and hot weather runs. How much do we need to realize the full benefits of heat training? What are the best options and how do we structure it into our training? In this episode, coach Jason Fitzgerald shares how to think about heat training from duration to frequency to type of heat training. Resources:  Heat Exposure video Running in the heat article Training programs Thanks Boulderthon! Boulderthon is a top 10 race in America according to USA Today and one of the best fall marathons according to Runner's World. With a 5k, 10k, half marathon, and marathon, Boulderthon offers an amazing fall destination race weekend right at the foothills of the Rockies. Use code STRENGTH20 for $20 off the marathon or half marathon. Join me in Boulder, one of the top running destinations in the country, on September 28th, to experience the tight knit running community here, race on the epic streets of Boulder, and finish on historic Pearl Street in this BQ-eligible, USATF sanctioned event. Boulderthon is giving away $40,000 in travel credit, thanks to their partner, Frontier Airlines, so run clubs from coast to coast can fly FREE to Boulderthon - the first-of-its-kind program. Apply at Boulderthon.org/flyfree Boulderthon is on track to sell out again this year so don't miss out. Use code STRENGTH20 to save $20 on the marathon or half-marathon here and I hope to see you in Boulder this fall. Thank you Gut & Green! Previnex's new Gut & Green Superfoods powder is my new go-to. It has organic barley and oat grass, alfalfa, spirulina, chlorella, kale and broccoli… and that's it. Their ingredients are backed by clinical data and contain three specific gut fibers that help promote GI health, digestion, reduced inflammation, and a better microbiome. With twice of the fiber of my last greens mix and a better flavor, it's a no brainer for me. Try it for yourself here at previnex.com and be sure to use code "JASONGREENS" to save 15% off your first order. Don't tell anyone, but if you put Gut & Green Superfoods powder in your cart, then the 15% off discount will work for anything else you add into your cart as well. Thanks Gut & Green!

Dr. Philip Skiba is a physician, performance consultant for the Breaking 2 project, coach to dozens of world class athletes, and author of Scientific Training for Endurance Athletes. Phil is a world-class expert on running physiology and how to race faster. His groundbreaking research into Critical Power, Critical Speed, and the "W Prime" model of fatigue help the best runners in the world plan their training. And the best coaches seek him out for guidance. In this conversation, we discuss:  How to determine and improve your "critical speed"  His work with Avelo (get your pair of smart running shoes!) The under-discussed "battery" of speed that helsp you kick fast at the end of a race Phil's contribution to Breaking 2 and Eliud Kipchoge's sub-2 marathon attempt Please follow Phil on X and be sure to thank him for this conversation! Thank you 2XU! If you haven't tried 2XU technical compression gear, you're missing out. 2XU has been the world leader in performance compression for 20 years, helping runners feel better and recover faster with compression gear that's backed by scientific evidence. Their graduated compression gear is engineered to improve blood flow and performance while speeding recovery. My personal favorites include the Light Speed React half-tights (with tons of pockets for your phone and fuel!) as well as their Ignition Shield tights (for colder weather). But the recovery tights for use after running are more highly graduated and make me feel better after tough runs. 10/10 would recommend! Knowing that their gear is engineered for runners by runners and backed by research makes me absolutely love 2XU. Go to 2xu.com and use code "JASON" in all caps to get 20% off sitewide, except clearance items or wetsuits. Thank you to 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. Just like beetroot but more effective, blackcurrant berries are vasodilators, helping you get more blood flow to where it's needed. Boost your performance and immune system with 2before: use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running!

Keira D'Amato holds the American record in the 10-mile and is the former half-marathon and marathon American record holder. Her new book, Don't Call it a Comeback, is now available for preorder.  She was a 4x All-American at American University in both Cross Country and Track but took about a decade off from running seriously in her 20's and 30's. Keira joined us on the podcast in 2018 to discuss her comeback to running. Now, she's back to discuss what that comeback looked like and how she made it happen.  Keira and Jason discuss:  Her mental relationship with running How it felt not being able to jog to the end of her street Why she craves both fun and variety in her training (and how she adds them) How she made the decision to commit 100% to running Why she considers herself a "bulldozer" Thank you Keira for joining us and talking about your journey back to running. The community is better with you in it! Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 – and having a thin frame – has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. They're now offering international shipping so if you live in the UK, Canada, Australia, or anywhere around the world, you can try Previnex as well. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex! Thank you 2XU! If you haven't tried 2XU technical compression gear, you're missing out. 2XU has been the world leader in performance compression for 20 years, helping runners feel better and recover faster with compression gear that's backed by scientific evidence. Their graduated compression gear is engineered to improve blood flow and performance while speeding recovery. My personal favorites include the Light Speed React half-tights (with tons of pockets for your phone and fuel!) as well as their Ignition Shield tights (for colder weather). But the recovery tights for use after running are more highly graduated and make me feel better after tough runs. 10/10 would recommend! Knowing that their gear is engineered for runners by runners and backed by research makes me absolutely love 2XU. Go to 2xu.com and use code "JASON" in all caps to get 20% off sitewide, except clearance items or wetsuits.

Colleen Quigley is a 2016 Olympian, steeplechaser, and former model. She accepted a full scholarship to Florida State University, where she became a nine-time NCAA All-American and a 2015 NCAA Champion in the 3000-meter steeplechase. Colleen went on to compete in the 2016 Summer Olympics in Rio, finishing 8th in the 3000-meter steeplechase. She is also a current world record-holder in the 4x1500-meter relay, set in 2020. In this episode, we discuss Colleen's: Recent training and the types of workouts she's doing Current battles with injuries Brief stint as a triathlete New athlete-owned pro track team Meridia To support this new team and its athletes, register for their upcoming Meridia Mile and test yourself over a single mile this summer! Don't miss my previous conversation with Colleen.  Thank you to 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. Just like beetroot but more effective, blackcurrant berries are vasodilators, helping you get more blood flow to where it's needed. Boost your performance and immune system with 2before: use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running! Thank you LMNT! A big thanks to LMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at LMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best. LMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out LMNT to get a free sampler pack and get your hydration optimized for the upcoming season.

Podcaster and coach Lindsey Hein recently hosted Jason on her podcast, I'll Have Another with Lindsey Hein. The conversation was wide-ranging and touched on a variety of topics so it had to be shared again! Lindsey asks Jason about:  His favorite 5k race strategy of "Letting Jesus Take the Wheel" How Jason got started in podcasting / Strength Running Jason's background & 2:39 marathon PR (race report) Favorite interviews A lot more You can also read more about Jason & Strength Running here. Thanks Boulderthon! Boulderthon is a top 10 race in America according to USA Today and one of the best fall marathons according to Runner's World. With a 5k, 10k, half marathon, and marathon, Boulderthon offers an amazing fall destination race weekend right at the foothills of the Rockies. Use code STRENGTH20 for $20 off the marathon or half marathon. Join me in Boulder, one of the top running destinations in the country, on September 28th, to experience the tight knit running community here, race on the epic streets of Boulder, and finish on historic Pearl Street in this BQ-eligible, USATF sanctioned event. Boulderthon is giving away $40,000 in travel credit, thanks to their partner, Frontier Airlines, so run clubs from coast to coast can fly FREE to Boulderthon - the first-of-its-kind program. Apply at Boulderthon.org/flyfree Boulderthon is on track to sell out again this year so don't miss out. Use code STRENGTH20 to save $20 on the marathon or half-marathon here and I hope to see you in Boulder this fall. Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 – and having a thin frame – has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. They're now offering international shipping so if you live in the UK, Canada, Australia, or anywhere around the world, you can try Previnex as well. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex! Thank you LMNT! A big thanks to LMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at LMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best. LMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out LMNT to get a free sampler pack and get your hydration optimized for the upcoming season.

Pete Pfitzinger is a RRCA hall of famer, top American at two Olympic Marathons, and legendary coach and author most known for his book Advanced Marathoning (the 4th edition is now available for preorder!). He's the top American at the 1984 and 1988 Olympic Marathons, a 2-time winner of the San Francisco Marathon, 3rd place finisher at the 1987 NYC Marathon, and a coach with 30+ years of experience. He's on the podcast today to discuss marathon training: How is your posture during the delay related to how you run and your injury risk? The value of back to back hard days (and how to structure them) Training red flags that Pete consistently sees Why "Advanced Marathoning" is not just for advanced runners Recovery & training tips for Master's runners The different applications for cross-training Pete is one of the best and it's an absolute pleasure to learn from him. If you have someone running marathons in your life, please send them this episode or go leave it 5 stars in your podcast player. And don't forget to preorder the new edition of his book! Thanks Boulderthon! Boulderthon is a top 10 race in America according to USA Today and one of the best fall marathons according to Runner's World. With a 5k, 10k, half marathon, and marathon, Boulderthon offers an amazing fall destination race weekend right at the foothills of the Rockies. Use code STRENGTH20 for $20 off the marathon or half marathon. Join me in Boulder, one of the top running destinations in the country, on September 28th, to experience the tight knit running community here, race on the epic streets of Boulder, and finish on historic Pearl Street. While I live in Denver, I travel to Boulder probably once a week to run. It's arguably one of the best running locations in the United States. There'll probably be cool and crisp fall weather for racing fast, too. And don't worry, Boulderthon is a BQ-eligible, USA Track & Field Sanctioned Event. Boulderthon is on track to sell out again this year so don't miss out. Use code STRENGTH20 to save $20 on the marathon or half-marathon here and I hope to see you in Boulder this fall. Thank you 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. Just like beetroot, New Zealand blackcurrant berries act as a vasodilator to increase blood flow, helping you perform better. Boost your performance and immune system with 2Before. Use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you 2Before for supporting Strength Running!

Strength training is such a valuable tool for building speed, power, efficiency, strength, and injury resilience, that this episode needed to be republished! It originally aired in March 2022. Andy Galpin, PhD has been an assistant professor at California State University Fullerton for more than a decade. He formerly won a Division 3 national football championship while earning his exercise science degree at Linfield College. He then got his Master's in Human Movement Sciences and his PhD in human bioenergetics. He serves on many advisory boards in the area of human performance, wrote the 2017 book Unplugged, and is a sought after speaker and high performance coach. In this conversation, we're focusing on the principles that influence the strength workouts of endurance runners how we can train power during our strength sessions common mistakes in this area how to lessen the risk of injuries during power-oriented training his favorite at-home pieces of equipment Learn more about lifting for speed and power here. Thank you 2XU! If you haven't tried 2XU technical compression gear, you're missing out. 2XU has been the world leader in performance compression for 20 years, helping runners feel better and recover faster with compression gear that's backed by scientific evidence. Their graduated compression gear is engineered to improve blood flow and performance while speeding recovery. My personal favorites include the Light Speed React half-tights (with tons of pockets for your phone and fuel!) as well as their Ignition Shield tights (for colder weather). Knowing that their gear is engineered for runners by runners and backed by research makes me absolutely love 2XU. Go to 2xu.com and use code "JASON" in all caps to get 20% off sitewide, except clearance items or wetsuits. Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. I was recently at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com. Thanks to The Performance Training Journal! The Performance Training Journal is now available on Amazon and debuted as the #4 new release in the running category. Since I started running in 1998, I've kept a hardcopy training journal. Holding a tangible log, writing in it daily, and reflecting on the ups and downs of running is a surefire way to improve.  This hardcopy training journal helps you focus on the training metrics that matter, prioritizes a long-term outlook so you don't take any shortcuts, and maintains your motivation with strategic self-praise. With a no-frills, functional design, the Performance Training Journal includes coaching advice on racing, injury prevention, strength training, and more. It will guide you through race scheduling, how to plan your race morning, the best workouts for endurance runners, and encourage you to track your personal bests over time.  You have the space to make this journal your own whether you're a new runner or a professional, a trail or road runner, or a mid-distance specialist or ultra marathoner.⁣ So don't just track your running, learn from it with the Performance Training Journal! Check it out today on Amazon.

Continuous Glucose Monitors - or CGM's - tell you how much glucose is in your body in real-time. But can they be helpful for runners? As the carb revolution continues and we understand the importance of high-carb fueling for endurance performance, the next logical question to ask is: Well, what's the optimal level of glucose? Is there a range that's most beneficial? Coach Hunter Allen joins us to discuss how to train effectively with a CGM. He is a USA Cycling Level I coach, founder of the Peaks Coaching Group, cofounder of TrainingPeaks Software, and a former professional cyclist with the Navigators team. Hunter has been coaching endurance athletes since 1995 and was also the BMX technical coach for the 2008 Beijing Olympics. His new book is now available for preorder: Training and Competing with a Continuous Glucose Monitor:  A User's Guide for Athletes. In this episode we discuss:  What CGM's do and don't do How to calibrate a continuous glucose monitor The importance of finding your personal optimal range How to fuel to prevent crashes (AND spikes) Potential drawbacks and who a CGM is not for If you have not yet, make sure you hit the subscribe or follow button in your podcast player so you never miss an episode of the Strength Running Podcast! More resources:  Nutrition Q&A with a Registered Dietitian The New Rules of Protein for Endurance Runners (podcast) Recovery Truths I Wish I Knew Earlier (video) Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 – and having a thin frame – has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. They're now offering international shipping so if you live in the UK, Canada, Australia, or anywhere around the world, you can try Previnex as well. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex! Thank you LMNT! A big thanks to LMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at LMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best. And BIG news! Their newest flavor is now available for a limited time: LEMONADE SALT! LMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out LMNT to get a free sampler pack and get your hydration optimized for the upcoming season.

A breakthrough race is intoxicating. Running a big Personal Best is a clear sign that you're training well, thriving, and on the right track. But what happens next? What happens after you run a big PR and your season comes to an end? How do you keep the momentum going, while still respecting recovery and your need for down-time?  This episode is a repost of a conversation on the Elevate Your Running podcast with coach Sara Manderscheid. We talk about: Recovery is a real phase of training. Learn how long to rest and why it's more than physical. Race analysis and reflection: Discover how to learn from your recent race, identifying both successes and areas for improvement. New Goals or No?: Explore diverse approaches to planning your next training cycle. Smart base rebuilding: Find effective strategies for a gradual and consistent return to training. Preventing burnout and staying motivated: Keep your passion for running strong, even during the off-season. More resources: The "Season Before the Season" video Coaching & Training Programs Follow Sara on Instagram How to plan your season Thanks Boulderthon! Boulderthon is a top 10 race in America according to USA Today and one of the best fall marathons according to Runner's World. With a 5k, 10k, half marathon, and marathon, Boulderthon offers an amazing fall destination race weekend right at the foothills of the Rockies. Use code STRENGTH20 for $20 off the marathon or half marathon. Join me in Boulder, one of the top running destinations in the country, on September 28th, to experience the tight knit running community here, race on the epic streets of Boulder, and finish on historic Pearl Street. While I live in Denver, I travel to Boulder probably once a week to run. It's arguably one of the best running locations in the United States. There'll probably be cool and crisp fall weather for racing fast, too. And don't worry, Boulderthon is a BQ-eligible, USA Track & Field Sanctioned Event. Boulderthon is on track to sell out again this year so don't miss out. Use code STRENGTH20 to save $20 on the marathon or half-marathon here and I hope to see you in Boulder this fall. Thank you 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. Just like beetroot, New Zealand blackcurrant berries act as a vasodilator to increase blood flow, helping you perform better. Boost your performance and immune system with 2Before. Use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you 2Before for supporting Strength Running!

Do nasal strips actually help you breathe better? What about detox diets or organic food - are they worth it? In this episode, Dr. Nick Tiller shares the evidence behind a variety of health and wellness trends and ideas, including: Cupping Organic Food Detox Diets Nasal Strips Respiratory Muscle Trainers Barefoot Running Dr. Nick Tiller is a research associate at the Lundquist Institute, Harbor-UCLA Medical Center, an acclaimed writer, and author of The Skeptic's Guide to Sports Science which was named one of Book Authority's "Best Sports Science Books of All Time." He is an accomplished ultra runner, a regular contributor to Skeptical Inquirer and Ultra-Running Magazine, and serves as an associate editor for the International Journal of Sports Nutrition.  Be sure to check out Nick's website and follow him on Twitter. Follow or subscribe to the show so you don't miss any future episodes! Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 – and having a thin frame – has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. They're now offering international shipping so if you live in the UK, Canada, Australia, or anywhere around the world, you can try Previnex as well. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex! Thank you LMNT! A big thanks to LMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at LMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best. LMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out LMNT to get a free sampler pack and get your hydration optimized for the upcoming season. Thank you Gut & Green! Previnex's new Gut & Green Superfoods powder is my new go-to. It has organic barley and oat grass, alfalfa, spirulina, chlorella, kale and broccoli… and that's it. Their ingredients are backed by clinical data and contain three specific gut fibers that help promote GI health, digestion, reduced inflammation, and a better microbiome. With twice of the fiber of my last greens mix and a better flavor, it's a no brainer for me. Try it for yourself here at previnex.com and be sure to use code "JASONGREENS" to save 15% off your first order. Don't tell anyone, but if you put Gut & Green Superfoods powder in your cart, then the 15% off discount will work for anything else you add into your cart as well. Thanks Gut & Green!

Creatine is now one of the most hyped supplements with promises of faster recovery, leaner muscle gain, and even increased strength and power. But should distance runners consider adding it to their routine? Is it worth the benefits while considering its drawbacks. Brady Holmer is a physiologist, 2:24 marathoner, and author of the Physiologically Speaking and Run Long, Run Healthy newsletters (the latter was previously authored by legend Amby Burfoot). He joins us to discuss: What is creatine and what it does Its benefits (and caveats with those benefits) Potential drawbacks Timing and dosing of creatine Whether it's ultimately worth it for endurance runners You can also follow Brady on X for commentary, new science, and humor. Thank you 2XU! If you haven't tried 2XU technical compression gear, you're missing out. 2XU has been the world leader in performance compression for 20 years, helping runners feel better and recover faster with compression gear that's backed by scientific evidence. Their graduated compression gear is engineered to improve blood flow and performance while speeding recovery. My personal favorites include the Light Speed React half-tights (with tons of pockets for your phone and fuel!) as well as their Ignition Shield tights (for colder weather). Knowing that their gear is engineered for runners by runners and backed by research makes me absolutely love 2XU. Go to 2xu.com and use code "JASON" in all caps to get 20% off sitewide, except clearance items or wetsuits. Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. I was recently at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com. Thanks to The Performance Training Journal! The Performance Training Journal is now available on Amazon and debuted as the #4 new release in the running category. Since I started running in 1998, I've kept a hardcopy training journal. Holding a tangible log, writing in it daily, and reflecting on the ups and downs of running is a surefire way to improve.  This hardcopy training journal helps you focus on the training metrics that matter, prioritizes a long-term outlook so you don't take any shortcuts, and maintains your motivation with strategic self-praise. With a no-frills, functional design, the Performance Training Journal includes coaching advice on racing, injury prevention, strength training, and more. It will guide you through race scheduling, how to plan your race morning, the best workouts for endurance runners, and encourage you to track your personal bests over time.  You have the space to make this journal your own whether you're a new runner or a professional, a trail or road runner, or a mid-distance specialist or ultra marathoner.⁣ So don't just track your running, learn from it with the Performance Training Journal! Check it out today on Amazon.

My client Brandon has had an amazing few years: he resolved several imbalances, improved his stride, healed ITBS, ran PR's in 4 major race distances, and also set a few training mileage PR's .... wow! In this episode, he explains how he turned his running around and got faster, healthier, and able to train even more. A big part was his embrace of strength training with our High Performance Lifting program. For other options, see all of our Training Programs. We discuss: What his training was like before he made this transformation How he changed his approach to running for the better The distances that he set PR's in The most important lessons he'd tell you if you want to improve Thanks Boulderthon! Boulderthon is a top 10 race in America according to USA Today and one of the best fall marathons according to Runner's World. With a 5k, 10k, half marathon, and marathon, Boulderthon offers an amazing fall destination race weekend right at the foothills of the Rockies. Use code STRENGTH20 for $20 off the marathon or half marathon. Join me in Boulder, one of the top running destinations in the country, on September 28th, to experience the tight knit running community here, race on the epic streets of Boulder, and finish on historic Pearl Street. While I live in Denver, I travel to boulder probably once a week to run. It's arguably one of the best running locations in the United States. There'll probably be cool and crisp fall weather for racing fast, too. And don't worry, Boulderthon is a BQ-eligible, USA Track & Field Sanctioned Event. Boulderthon is on track to sell out again this year so don't miss out. Use code STRENGTH20 to save $20 on the marathon or half-marathon here and I hope to see you in Boulder this fall. Thanks 2XU! If you haven't tried 2XU's technical compression gear, you are missing out! I love their tights - if you're following me on Instagram you've seen me wear these tights all the time. Two Times You has been the world leader in performance compression for 20 years - helping runners feel better and recover faster with compression gear that's backed by scientific evidence.  Their graduated compression gear is engineered to improve blood flow and performance, while speeding recovery. Plus, they also have arm and calf sleeves for more targeted compression if you need it. The Light Speed React compression half-tights are my go-to now that it's warming up here in Colorado. They're built for speed, have enough compression to give me the support I want, and enough pockets for my phone and a lot of gels. Knowing that their gear is engineered for runners, by runners, and backed by research, makes me absolutely love 2XU. Go to 2xu.com and use code JASON (in all caps) to get 20% off sitewide (except clearance items or wetsuits). Again that's code JASON for 20% off at 2xu.com

Dr. Victoria Sekely is a physical therapist, certified strength & conditioning specialist, and certified running coach. She is one of the brightest, most nuanced thinkers in the running space. In this episode, we answer YOUR questions about strength training! How to balance running and CrossFit When "something is better than nothing" might be wrong Why pilates and yoga are not replacements for strength training Why weight lifting shouldn't be aerobically demanding Calf & soleus exercises she recommends How to get confident adding weight to your strength exercises A lot more! I am so impressed with Victoria that I hired her to help me build Bodyweight Power, our progressive, periodized bodyweight strength training program. If you'd like to learn more about it, go to strengthrunning.com/bodyweight-power/ Please connect with Victoria on her Instagram page or via her website (she shares great stuff). Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 – and having a thin frame – has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. They're now offering international shipping so if you live in the UK, Canada, Australia, or anywhere around the world, you can try Previnex as well. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex! Thank you LMNT! A big thanks to LMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at LMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best. LMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out LMNT to get a free sampler pack and get your hydration optimized for the upcoming season.

Bestselling author and acclaimed exercise science journalist Alex Hutchinson is back on the podcast! He is a regular columnist for Outside magazine writing the Sweat Science column and has contributed to publications such as the New York Times and the New Yorker. He's a former member of the Canadian national team, holds a PhD in physics from the University of Cambridge, a master's degree in journalism from Columbia University, and conducted post-doctoral research with the National Security Agency. We're exploring the frontier: what Alex is most excited about from the latest research that has the potential to change how we train. We discuss everything from heat training, to high volume and how to distribute mileage, the effort paradox, and more. His newest book, The Explorer's Gene: Why We Seek Big Challenges, New Flavors and the Blank Spots on the Map is available now. His prior books are some of my favorites, from the bestselling Endure to the quirky physiology Q&A book Cardio or Weights? I recommend all of them. If you enjoy this conversation, be sure to follow and subscribe to the Strength Running Podcast! Learn more: How to Build Mileage (NOT the 10% Rule) Weight training for runners Thanks Boulderthon! Boulderthon is a top 10 race in America according to USA Today and one of the best fall marathons according to Runner's World. With a 5k, 10k, half marathon, and marathon, Boulderthon offers an amazing fall destination race weekend right at the foothills of the Rockies. Use code STRENGTH20 for $20 off the marathon or half marathon. Join me in Boulder, one of the top running destinations in the country, on September 28th, to experience the tight knit running community here, race on the epic streets of Boulder, and finish on historic Pearl Street. While I live in Denver, I travel to boulder probably once a week to run. It's arguably one of the best running locations in the United States. There'll probably be cool and crisp fall weather for racing fast, too. And don't worry, Boulderthon is a BQ-eligible, USA Track & Field Sanctioned Event. Boulderthon is on track to sell out again this year so don't miss out. Use code STRENGTH20 to save $20 on the marathon or half-marathon here and I hope to see you in Boulder this fall. Thank you Gut & Green Superfoods! Previnex's new Gut & Green Superfoods greens powder is my new go-to. It has organic barley and oat grass, alfalfa, spirulina, chlorella, kale and broccoli… and that's it. Their ingredients are backed by clinical data and contain three specific gut fibers that help promote GI health, digestion, reduced inflammation, and a better microbiome. It has twice the amount of fiber than my last greens mix and, best of all, it actually tastes good. Try it for yourself here at previnex.com and be sure to use code "JASONGREENS" to save 15% off your first order. Don't tell anyone, but if you put Gut & Green Superfoods powder in your cart, then the 15% off discount will work for anything else you add into your cart as well.  And by the way, with every order they donate vitamins to kids in need. Thanks Previnex.

Hear Jason getting interviewed about fundamental training: the most important elements of any training plan, why you should focus on middle distances, the remaining 1% of things to focus on, why the term "full marathon" should be banished, and more. This is a repost of an episode of the Inspired Soles Podcast. Resources from the show: 5k Training Programs How to Run a 5k PR (case study) 5 must do workouts for the 5k  Don't forget to hit the follow button and subscribe to the Strength Running Podcast! Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 – and having a thin frame – has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. They're now offering international shipping so if you live in the UK, Canada, Australia, or anywhere around the world, you can try Previnex as well. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex! Thank you LMNT! A big thanks to LMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at LMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best. LMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out LMNT to get a free sampler pack and get your hydration optimized for the upcoming season.

Jackie Gaughan is one of the fastest marathoners in the United States. She's a Boston-based, Saucony sponsored athlete who ran for the University of Notre Dame where she earned All-conference honors in both cross country and track. She qualified for the 2024 US Olympic Marathon Trials at Berlin, where she was the second American finisher. She holds a personal best of 2:24:40 in the marathon and 1:10:01 in the half marathon.  Jackie's also a full-time financial analyst for Goldman Sachs, often working 50-60 hours a week. How does she run more than 100 miles per week, with hard workouts and long runs? She also doubles most of the time as well.  We're going to dive into: her schedule work hours when she goes to sleep and gets up how she structures her training her favorite recovery strategies for busy people Please also congratulation Jackie on her recent 21st place finish at the 2025 Boston Marathon! Resources & Links: Follow Jackie on Instagram Marathon Recovery Protocol Coaching & Training Programs Thank you 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running! Thanks Boulderthon! Boulderthon is a top 10 race in America according to USA Today and one of the best fall marathons according to Runner's World. With a 5k, 10k, half marathon, and marathon, Boulderthon offers an amazing fall destination race weekend right at the foothills of the Rockies. Use code STRENGTH20 for $20 off the marathon or half marathon. Join me in Boulder, one of the top running destinations in the country, on September 28th, to experience the tight knit running community here, race on the epic streets of Boulder, and finish on historic Pearl Street. While I live in Denver, I travel to boulder probably once a week to run. It's arguably one of the best running locations in the United States. There'll probably be cool and crisp fall weather for racing fast, too. And don't worry, Boulderthon is a BQ-eligible, USA Track & Field Sanctioned Event. Boulderthon is on track to sell out again this year so don't miss out. Use code STRENGTH20 to save $20 on the marathon or half-marathon here and I hope to see you in Boulder this fall. Thank you Gut & Green Superfoods! Previnex's new Gut & Green Superfoods greens powder is my new go-to. It has organic barley and oat grass, alfalfa, spirulina, chlorella, kale and broccoli… and that's it. Their ingredients are backed by clinical data and contain three specific gut fibers that help promote GI health, digestion, reduced inflammation, and a better microbiome. It has twice the amount of fiber than my last greens mix and, best of all, it actually tastes good. Try it for yourself here at previnex.com and be sure to use code "JASONGREENS" to save 15% off your first order. Don't tell anyone, but if you put Gut & Green Superfoods powder in your cart, then the 15% off discount will work for anything else you add into your cart as well.  And by the way, with every order they donate vitamins to kids in need. Thanks Previnex.

Our diet and fueling habits are setting important examples for our kids. Are we doing it right? Joining me is coach Michele Pettinger. She's a Level 2 certified coach through the Road Runners' Club of America, a certified specialist in fitness nutrition through the ISSA, and she's the author of the new book The Young Runner's Guide to Nutrition. We discuss how young runners should be fueling and approaching nutrition (which during the teen years is a formative time period). It's critical we get the basics of sound nutrition habits right early so that we can set kids up for success. We also chat about practical strategies for families and coaches, the impact of puberty on our nutritional needs, simple ways to make optimal fueling easy, and why Michele thinks my tradition of bringing my kids to McDonald's after a hike in the mountains is just fine. As a dad, this topic is really important to me. I've been around young runners and unfortunately, disordered eating is not rare. Hopefully this conversation will help you navigate food, nutrition, and fueling in a more thoughtful way with the young people in your life. You can also download a bonus episode with Registered Dietitian Anne Mauney on fueling / diet Q&A here. Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 – and having a thin frame – has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. They're now offering international shipping so if you live in the UK, Canada, Australia, or anywhere around the world, you can try Previnex as well. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex! Thanks to Ketone-IQ! Ketone-IQ increases the levels of ketones in your blood – and raised blood ketone levels do increase focus and alertness, which is why I take a shot before every podcast recording and have for almost two years even before their sponsorship. I feel dialed in and quick for these high-stakes conversations. There's also promising research – and loads of anecdotal evidence – that ketone supplementation can help with recovery if taken post-exercise. I know some of the best ultra runners in the world, Boston Marathon champ Des Linden, and the pro cycling team that won the TdF in 2022 and 2023 all take ketones post-race to aid recovery. Go to Ketone.com/strengthrunning to save 30% on your first subscription and receive a free 6-pack of Ketone-IQ and try for yourself today. Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best. DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season.

150 years ago, electricity was added to mechanical products to make them better. It ushered in the era of the automobile and was described as the Second Industrial Revolution. We're now experiencing a second revolution: adding intelligence to common products to make them better. And this intelligence is coming for your running shoes. Avelo is pioneering the world's first truly smart running shoe: one that measures motion over time, so you can determine how your body experiences impact and how your form degrades as you fatigue. This is game-changing: imagine knowing when you've over-extended yourself. Imagine knowing the exact moment that your form deteriorates during a workout or long run. The insights on injury resilience, technique, training load, and how you respond to different types of training stresses are incredible. Joining me on this episode is the CEO of the company, Royi Metser. I've been personally working with Royi on Avelo for nearly two years on its coaching platform and have signed on as an adviser and investor. I'm all-in because of how transformative this unique technology can be for runners.  If you want to learn more, sign up here for their pre-launch list and you'll be the first to know when their Super Trainer is released. Thank you 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running! Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 – and having a thin frame – has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. They're now offering international shipping so if you live in the UK, Canada, Australia, or anywhere around the world, you can try Previnex as well. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex!

No runner wants to get injured. But the worst part of an injury is often the mental side of it, not the physical! Sure, you can go to the PT or self-treat your injury. That will help you physically heal.  But what about your loss of identity when you can't run? What about the loss of a future goal? How will you respond to feeling like you lost your community? Perhaps more importantly, your mental outlook will affect how you treat your injury and the level of success of that treatment. We have to get this right! Joining me is mental skills coach and psychologist Carrie Jackson. She is the author of On Top of Your Game: Mental Skills to Maximize Your Athletic Performance and coauthor of Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries. She's worked with elite and pro runners around the world and her work has been featured in the New York Times, the Washington Post, Runner's World, and most other major media. You can hear even more of Carrie on her podcast, The Injured Athlete's Club. We discuss: How to practice acceptance Fear management strategies How to adjust goals Why "recovery is training"  As a formerly injury-prone runner, this conversation really impacted me. I remember how each injury made me feel. And there's almost no worse feeling for a runner! It's one of the major reasons why my coaching practice and training programs all revolve around consistency and staying healthy so you can focus on your running. If you want to learn even more about how to prevent injuries, go to strengthrunning.com/prevention. Thank you LMNT! A big thanks to LMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at LMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  LMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out LMNT to get a free sampler pack and get your hydration optimized for the upcoming season. Thanks to Ketone-IQ! Ketone-IQ increases the levels of ketones in your blood – and raised blood ketone levels do increase focus and alertness, which is why I take a shot before every podcast recording and have for almost two years even before their sponsorship. I feel dialed in and quick for these high-stakes conversations. There's also promising research – and loads of anecdotal evidence – that ketone supplementation can help with recovery if taken post-exercise. I know some of the best ultra runners in the world, Boston Marathon champ Des Linden, and the pro cycling team that won the TdF in 2022 and 2023 all take ketones post-race to aid recovery. Go to Ketone.com/strengthrunning to save 30% on your first subscription and receive a free 6-pack of Ketone-IQ and try for yourself today. Thanks Boulderthon! Boulderthon is a top 10 race in America according to USA Today and one of the best fall marathons according to Runner's World. With a 5k, 10k, half marathon, and marathon, Boulderthon offers an amazing fall destination race weekend right at the foothills of the Rockies. Use code STRENGTH20 for $20 off the marathon or half marathon. Join me in Boulder, one of the top running destinations in the country, on September 28th, to experience the tight knit running community here, race on the epic streets of Boulder, and finish on historic Pearl Street. While I live in Denver, I travel to boulder probably once a week to run. It's arguably one of the best running locations in the United States.  There'll probably be cool and crisp fall weather for racing fast, too. And don't worry, Boulderthon is a BQ-eligible, USA Track & Field Sanctioned Event. Boulderthon is on track to sell out again this year so don't miss out. Use code STRENGTH20 to save $20 on the marathon or half-marathon here and I hope to see you in Boulder this fall.

Bestselling author, running coach, nutritionist, and 2:39 marathoner Matt Fitzgerald is back on the podcast! Today, we're answering the big question: How do you master the sport of running? We're not talking about getting fast or turning pro. Instead, we're talking about mastering the craft of running: becoming process-oriented and in-tune with yourself so that you can achieve your potential in the sport. Matt's new book, Chasing Mastery, addresses this topic. He's also authored 30+ other endurance books, including some of my favorites:  Brain Training Run Faster (with Brad Hudson) Diet Cults In this episode, we talk about how to make good decisions as a runner, athletic development, what being "process-oriented" really means, and other high level topics that will help you achieve your ultimate potential as a runner. For more resources, don't miss Strength Running's training program library. Thank you 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrant berries designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow (vasodilation), making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com.  Pro tip: get the caffeinated version. You'll get the vasodilatory benefits of blackcurrant berries with the powerful performance and mental benefits of caffeine. Thank you to 2Before for supporting Strength Running! Thank you to 2XU! If you haven't tried 2XU technical compression gear, you're missing out. 2XU has been the world leader in performance compression for 20 years, helping runners feel better and recover faster with compression gear that's backed by scientific evidence. Their graduated compression gear is engineered to improve blood flow and performance while speeding recovery. Knowing that their gear is engineered for runners by runners and backed by research makes me absolutely love 2XU. Go to 2xu.com and use code "JASON" in all caps to get 20% off sitewide, except clearance items or wetsuits.

Running gets harder as we get older. Being a master's runner makes it harder to focus on health, speed, and improvement.  But with a sound approach, we can thrive in our 40's, 50's, and beyond. Joining us is Coach Michael McGrane, who has been in the running industry for more than 40 years. Currently the head coach of the Norwich University Cross Country team, he's won "Coach of the Year" awards, holds a 2:30 marathon PR, and is currently training for his 24th Boston Marathon. We're going to discuss the physical and psychological changes that have to occur as Master's runners if we want to stay healthy and keep running well. Michael is pulling insights from his long personal running career, his work as a college cross country and track coach, as well as his prior experience coaching with the Boston Athletics Association. If you're a runner in their 40's or beyond, get proven training programs that prioritize your health and strength here. Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 – and having a thin frame – has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. They're now offering international shipping so if you live in the UK, Canada, Australia, or anywhere around the world, you can try Previnex as well. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex! Thanks to Ketone-IQ! Ketone-IQ increases the levels of ketones in your blood – and raised blood ketone levels do increase focus and alertness, which is why I take a shot before every podcast recording and have for almost two years even before their sponsorship. I feel dialed in and quick for these high-stakes conversations. There's also promising research – and loads of anecdotal evidence – that ketone supplementation can help with recovery if taken post-exercise. I know some of the best ultra runners in the world, Boston Marathon champ Des Linden, and the pro cycling team that won the TdF in 2022 and 2023 all take ketones post-race to aid recovery. Go to Ketone.com/strengthrunning to save 30% on your first subscription and receive a free 6-pack of Ketone-IQ and try for yourself today. Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season.

Coach Elisabeth Scott hosts the enormously popular Running Explained podcast and joins us today to answer your running questions! We'll be answering questions about warmups and cool-downs, strides, tempo workouts, core routines, how to taper effectively, and when to schedule strength training. Want to get your questions answered by Jason during our live Coaching Call? Join Team Strength Running! Thank you Gut & Green! Previnex's new Gut & Green Superfoods powder is my new go-to. It has organic barley and oat grass, alfalfa, spirulina, chlorella, kale and broccoli… and that's it. Their ingredients are backed by clinical data and contain three specific gut fibers that help promote GI health, digestion, reduced inflammation, and a better microbiome. And, best of all, it actually tastes good. Try it for yourself here at previnex.com and be sure to use code "JASONGREENS" to save 15% off your first order. Don't tell anyone, but if you put Gut & Green Superfoods powder in your cart, then the 15% off discount will work for anything else you add into your cart as well. Thanks Gut & Green! Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. I was recently at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

Melanie is a 40-year old runner who had some success in her 20's but is now ready to make a comeback. How can she do it? In this behind-the-scenes coaching call, Jason helps Melanie with her training and goals as she re-commits herself to running after years focusing on weightlifting.  Melanie is a member of Team Strength Running, our group coaching program that gives you a team of your peers, ongoing coaching guidance from me, a library of training plans and other resources gear discounts, and more. Join our team at strengthrunning.com/join/ to dial in your training and make 2025 your best year yet. We discuss: her past training injury history what she's doing now to get back into the swing of training specific training adjustments that will help her improve how she should structure the rest of 2025 Thank you for listening, subscribing, and being part of the Strength Running community! Learn more about our training programs at strengthrunning.com/coaching/ Thank you 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running! Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 - and having a thin frame - has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex!

You start feeling pain in your Achilles tendon– should you still go for an easy run?   Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, Board-Certified Orthopaedic Clinical Specialist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner.   We talk about: Differences between Achilles tendinopathy and tendonitis Why you don't need to give up running due to Achilles pain A pain monitoring tool to guide treatment Exercises for Achilles tendinopathy Preventative measures and shoe considerations Why do men 40+ suffer from this injury more often?   Share this episode with a friend who's dealing with Achilles pain!   Links & Resources from the Show: Duane on Instagram: @sparkhealthyrunner Duane on YouTube: @sparkhealthyrunner Duane on TikTok: @sparkhealthyrunner Duane's Healthy Runner Group on Facebook Duane on LinkedIn Healthy Runner Podcast on Spotify and Apple Podcasts Ultimate Guide to running healthy without achilles pain: https://learn.sparkhealthyrunner.com/achilles  Get our free injury prevention email series at strengthrunning.com/prevention.   Thank you Ketone-IQ! Ketone-IQ increases the levels of ketones in your blood - and raised blood ketone levels do increase focus and alertness, which is why I take a shot before every podcast recording and have for almost two years even before their sponsorship. I feel dialed in and quick for these high-stakes conversations. There's also promising research - and loads of anecdotal evidence - that ketone supplementation can help with recovery if taken post-exercise. I know some of the best ultra runners in the world, Boston Marathon champ Des Linden, and the pro cycling team that won the TdF in 2022 and 2023 all take ketones post-race to aid recovery. Go to Ketone.com/strengthrunning to save 30% on your first subscription and receive a free 6-pack of Ketone-IQ and try for yourself today.   Thanks to 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrant berries designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com.  Pro tip: get the caffeinated version. You'll get the vasodilatory benefits of blackcurrant berries with the powerful performance and mental benefits of caffeine. Thank you to 2Before for supporting Strength Running!   Thanks DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season.

Take these recovery strategies from a pro to recover faster and feel better from run to run.   Brendan "BJ" Cole is an Australian Olympic 400m hurdler, massage therapist, and sprint and strength coach.   We talk about: The evolution of BJ's recovery and mobility class Systemic and peripheral recovery techniques for runners What runners are often forgetting or missing during recovery How runners can use breathwork for nervous system regulation Tools like foam rollers, tennis balls, and percussion guns The 3 T's for joint mobility A practical 15 minute recovery routine for runners that you can use Ground-based vs. aerial-based athletes and their recovery   Share a link to this episode with your running friends so you can help each other focus on recovery!   Links & Resources from the Show: Brendan on Instagram: @beejayspeed Download the free Little Black Book of Recovery & Prevention. Hear from 9 pro athletes on their favorite recovery strategies, including Dathan Ritzenhein, Ian Sharman, Amelia Boone, David Roche, and others. strengthrunning.com/elites    Thank you 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running!   Thanks to 2XU! If you haven't tried 2XU technical compression gear, you're missing out. 2XU has been the world leader in performance compression for 20 years, helping runners feel better and recover faster with compression gear that's backed by scientific evidence. Their graduated compression gear is engineered to improve blood flow and performance while speeding recovery. Knowing that their gear is engineered for runners by runners and backed by research makes me absolutely love 2XU. Go to 2xu.com and use code "JASON" in all caps to get 20% off sitewide, except clearance items or wetsuits.

Team Strength Running combines coaching with community to help runners work toward all sorts of goals.   Team member Brian came on the show to share about his running journey and goal to qualify for the Boston Marathon.   I gave him some steps to take to make his dream a reality, and thought you'd also benefit from hearing a recording of a live coaching call.   We talk about: How speed work helped Brian in recent improvements "The season before the season" Training and pacing strategy for a REVEL Marathon Using middle-distance races to build toward a fast marathon Small shifts to Brian's training that will make a big impact Race fueling and recovery fuel Send a link to this episode to a friend who wants a BQ.   Links & Resources from the Show: Join Team Strength Running!     Thanks to Ketone-IQ! Ketone-IQ increases the levels of ketones in your blood - and raised blood ketone levels do increase focus and alertness, which is why I take a shot before every podcast recording and have for almost two years even before their sponsorship. I feel dialed in and quick for these high-stakes conversations. There's also promising research - and loads of anecdotal evidence - that ketone supplementation can help with recovery if taken post-exercise. I know some of the best ultra runners in the world, Boston Marathon champ Des Linden, and the pro cycling team that won the TdF in 2022 and 2023 all take ketones post-race to aid recovery. Go to Ketone.com/strengthrunning to save 30% on your first subscription and receive a free 6-pack of Ketone-IQ and try for yourself today.   Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 - and having a thin frame - has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex!   Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season.

There's a lot of confusing info on the internet when it comes to building endurance.   Let's get you the knowledge you need to set you up for a strong, injury-free year. Listen to get answers to these questions:   How do I build endurance? How should I deal with a persistently high heart rate? After taking a recovery or down week, can you jump back up to the weekly mileage level that you were at before or should it be more gradual? How do I figure out my easy running pace? Will low HR training help you run faster? Why should I be running in Zone 2? How do you know if Zone 2 is too slow?   Send this episode to a friend who has a big running goal this year.   Links & Resources from the Show: Make sure you're subscribed to the StrengthRunning YouTube channel. Hear from 9 pro runners on how they stay running healthy, happy, and injury-free.   Thank you Gut & Green! Previnex's new Gut & Green Superfoods powder is my new go-to. It has organic barley and oat grass, alfalfa, spirulina, chlorella, kale and broccoli… and that's it. Their ingredients are backed by clinical data and contain three specific gut fibers that help promote GI health, digestion, reduced inflammation, and a better microbiome. And, best of all, it actually tastes good. Try it for yourself here at previnex.com and be sure to use code "JASONGREENS" to save 15% off your first order. Don't tell anyone, but if you put Gut & Green Superfoods powder in your cart, then the 15% off discount will work for anything else you add into your cart as well. Thanks Gut & Green! Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season.

Get your fill of running news, exciting gear, and race thoughts on another Unfiltered episode with Jon Levitt!   Jon is a sub-3 marathoner, cyclist, and podcast host from Boston now living in Boulder. He hosts For The Long Run Podcast, aimed at understanding what keeps runners running long, strong, and motivated.   We talk about: Jon's training, a new injury, and his upcoming race New partnerships and what's coming up in the running world Getting involved with innovative new company Avelo to help runners reduce injury risk and improve performance New gear we're excited about   Got a suggestion on what you'd like to hear on a future Unfiltered episode? Leave a comment on Instagram!   Links & Resources from the Show: Jon on Instagram For The Long Run Podcast on Instagram Injury prone? Download our free Little Black Book of Recovery & Prevention featuring 9 pro runners and their strategies for recovering and staying healthy.   Thanks to 2Before! If you haven't tried 2XU technical compression gear, you're missing out. 2XU has been the world leader in performance compression for 20 years, helping runners feel better and recover faster with compression gear that's backed by scientific evidence. Their graduated compression gear is engineered to improve blood flow and performance while speeding recovery. Knowing that their gear is engineered for runners by runners and backed by research makes me absolutely love 2XU. Go to 2xu.com and use code "JASON" in all caps to get 20% off sitewide, except clearance items or wetsuits. Thanks to Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 - and having a thin frame - has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. They're now offering international shipping so if you live in the UK, Canada, Australia, or anywhere around the world, you can try Previnex as well. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex!

Are the injury prevention tools you're using truly helping, or are they a waste of time?   Dr. Kate Mihevc Edwards, PT, DPT, OCS, is a board-certified orthopedic specialist, author, and renowned running medicine physical therapist with over 15 years of experience in orthopedics and sports medicine.   As the owner of Precision Performance and Physical Therapy in Atlanta, GA, and founder of Fast Bananas RUNsource, she is dedicated to helping runners—from recreational athletes to Olympians—prevent injuries, recover effectively, and achieve peak performance.   We talk about: How strength training, sleep, and nutrition prevent injuries Tips for better sleep at home and traveling Proper physical and mental rest Benefits of cold plunges, contrast therapy, and massage Cross-training tips to prevent injury What runners do for injury prevention that doesn't truly help If you have a friend who's always struggling with injuries, send them a link to this episode.   Links & Resources from the Show: Kate on Instagram Kate's book, Racing Heart: A Runners Journey of Love, Loss and Perseverance Precision Performance on Instagram RUNsource app on Apple and on Google Play RUNsource on Instagram Get the free Little Black Book of Recovery and Prevention.   Thanks to Ketone-IQ! Ketone-IQ increases the levels of ketones in your blood - and raised blood ketone levels do increase focus and alertness, which is why I take a shot before every podcast recording and have for almost two years even before their sponsorship. I feel dialed in and quick for these high-stakes conversations. There's also promising research - and loads of anecdotal evidence - that ketone supplementation can help with recovery if taken post-exercise. I know some of the best ultra runners in the world, Boston Marathon champ Des Linden, and the pro cycling team that won the TdF in 2022 and 2023 all take ketones post-race to aid recovery. Go to Ketone.com/strengthrunning to save 30% on your first subscription and receive a free 6-pack of Ketone-IQ and try for yourself today. Thanks to 2XU! If you haven't tried 2XU technical compression gear, you're missing out. 2XU has been the world leader in performance compression for 20 years, helping runners feel better and recover faster with compression gear that's backed by scientific evidence. Their graduated compression gear is engineered to improve blood flow and performance while speeding recovery. Knowing that their gear is engineered for runners by runners and backed by research makes me absolutely love 2XU. Go to 2xu.com and use code "JASON" in all caps to get 20% off sitewide, except clearance items or wetsuits.   Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season.

What can endurance runners learn from sprinting about running form, technique, and mechanics?   Stuart McMillan is an Olympic Sprint Coach who's coached more than 70 Olympians over 9 Olympic Games and over 30 medals won.   As the CEO of ALTIS, an elite training environment and global leader of education in sport performance, Stu's an absolute legend in the world of elite sprint performance.   We talk about: Differences between sprinting and endurance running mechanics Technical difference in running form How endurance runners can improve form A holistic approach to training and progressive overload Suggested weight training exercises Exploring adaptation as an athlete   Send this to a friend who wants to get faster in 2025.   Links & Resources from the Show: Stu on Instagram ALTIS on Instagram ALTIS website Build power, coordination, and speed with this free email course.   Thanks to Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 - and having a thin frame - has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. They're now offering international shipping so if you live in the UK, Canada, Australia, or anywhere around the world, you can try Previnex as well. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex! Thanks to 2XU! If you haven't tried 2XU technical compression gear, you're missing out. 2XU has been the world leader in performance compression for 20 years, helping runners feel better and recover faster with compression gear that's backed by scientific evidence. Their graduated compression gear is engineered to improve blood flow and performance while speeding recovery. Knowing that their gear is engineered for runners by runners and backed by research makes me absolutely love 2XU. Go to 2xu.com and use code "JASON" in all caps to get 20% off sitewide, except clearance items or wetsuits.

Whether or not you've tried ketones yourself yet, you should hear the fascinating research and predictions from an expert.   Michael Brandt is the founder and CEO of Ketone-IQ. He's also a 2:42 marathoner, triathlete, and former professor at the Academy of Art in San Francisco.   We talk about: What ketones actually are and how they relate to energy What happens to your body when you take ketones The cognitive benefits of drinking ketone shots How ketones can affect post-exercise recovery Where ketone research and usage might go in the next 5-10 years   Send this episode to a runner you know who might want to try using ketones.   Links & Resources from the Show: Jason on Strava Michael Brandt on Instagram Get your Ketone-IQ here   Thanks to 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running!   Thank you to 2XU! If you haven't tried 2XU technical compression gear, you're missing out. 2XU has been the world leader in performance compression for 20 years, helping runners feel better and recover faster with compression gear that's backed by scientific evidence. Their graduated compression gear is engineered to improve blood flow and performance while speeding recovery. Knowing that their gear is engineered for runners by runners and backed by research makes me absolutely love 2XU. Go to 2xu.com and use code "JASON" in all caps to get 20% off sitewide, except clearance items or wetsuits.

Runners often struggle with mindset blocks, so let's tackle them together.   Ian Sharman is the founder of Sharman Ultra Coaching, a team of elite running coaches. He ran his personal best marathon of 2:21 at age 43, and a half marathon PR of 1:03 at age 44. Ian's won over 50 marathon+ races with at least one win every year for 19 (and counting) consecutive years.   Ian also holds the fastest time in a trail 100-mile race by a Brit at 12h44m, boasts the record for the Grand Slam of Ultrarunning (69h49m), has won the USATF 100-mile trail championship twice, and is a four-time Leadville Trail 100 Champion.   We talk about: Ian's training approach for his recent half marathon personal best Running by feel and adapting to race conditions Balancing ego and process in training Comparison's impact on training and performance Racing mindset strategies Handling pre-race excitement and execution Send this episode to a friend who has a 2025 race so they can improve their mindset for it!   Links & Resources from the Show: Ian on Instagram Follow @sharmanian on Threads, Bluesky and X Ian's website: sharmanultra.com Join to my upcoming live mental toughness training.   Thank you to 2XU! If you haven't tried 2XU technical compression gear, you're missing out. 2XU has been the world leader in performance compression for 20 years, helping runners feel better and recover faster with compression gear that's backed by scientific evidence. Their graduated compression gear is engineered to improve blood flow and performance while speeding recovery. Knowing that their gear is engineered for runners by runners and backed by research makes me absolutely love 2XU. Go to 2xu.com and use code "JASON" in all caps to get 20% off sitewide, except clearance items or wetsuits.   Thank you Gut & Green! Previnex's new Gut & Green Superfoods powder is my new go-to. It has organic barley and oat grass, alfalfa, spirulina, chlorella, kale and broccoli… and that's it. Their ingredients are backed by clinical data and contain three specific gut fibers that help promote GI health, digestion, reduced inflammation, and a better microbiome. And, best of all, it actually tastes good. Try it for yourself here at previnex.com and be sure to use code "JASONGREENS" to save 15% off your first order. Don't tell anyone, but if you put Gut & Green Superfoods powder in your cart, then the 15% off discount will work for anything else you add into your cart as well. Thanks Gut & Green!

Combining coaching with community can make a massive difference in training happily and healthily.   Enter: the Team Strength Running coaching program.   This podcast episode is a recording of a 2024 Team Strength Running Coach's Chat where I dig into these questions:   What can I do over the course of a year before my fall goal marathon? How can I gradually increase mileage after recovering from sciatica and a meniscus tear? Should I strength train 2 or 3 times a week? What should I be doing now to start marathon training in a few weeks? If I'm super busy, should I focus on shorter races instead of marathons? Will running in Zone 2 all the time make me faster or not? Is max heart rate to measure zones accurate? How can I adjust my training plan based on my work schedule? Should I take off days or switch them around? If I'm injured, is it bad to cross-train in higher zones? How do I track heart rate while pool running? Is treadmill incline running a good substitute for hill training in a flat area?   Share this episode with a friend who you want to be training accountability partners with in 2025.   Links & Resources from the Show: Join Team Strength Running! Get an invite to my upcoming live mental toughness training. Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 - and having a thin frame - has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex! Thank you to 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running!

What age is too old to start strength training? (Spoiler alert: You're never too old.)   Dr. Karl Knopf is an author and college professor who has been involved in the health and fitness of older adults and people with disabilities for more than 40 years.   Over the decades, he's worked in almost every aspect of the industry, from personal training and therapy to consultation.   We talk about: Misconceptions about strength and age for runners Functional fitness, cross-training and active rest for longevity The impact of poor posture on runners Strength training for different age groups Sarcopenia and how to prevent muscle loss The impact of being sedentary Benchmarks and assessments for strength training Share this episode with a runner who wants to keep running through all stages of life.   Links & Resources from the Show: Karl's new book: The Strength Training Bible for Seniors Karl on LinkedIn Hear from top track, road, and ultra runners on how they stay healthy. Get an invite to my upcoming live mental toughness training.   Thank you to 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running!   Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season.

This could be the most important skill set for any runner to develop.   Dr. Lara Pence is a licensed clinical psychologist and MBA specializing in elite and professional athlete development to optimize wellness and performance both in sport and in life. She works with a wide range of athletes, from NFL players to trail running champions and from PGA tour members to Olympic medalists.   Lara is the founder of The Coaches Collective, a program that teaches ambitious sport coaches how to coach from a whole-person, psychologically grounded perspective.   We talk about:   The "3Rs" framework of mental toughness: Recover, Rebound, and Reignite The surprising pieces of mental toughness that don't always come to mind Positive problem solving tools to use on the run The mental similarities between pro and everyday athletes Why being curious is a huge advantage to runners Individualizing mental toughness training How to effectively use mantras while running   Got a friend signed up for a race next year? They'll thank you if you send them this episode!   Links & Resources from the Show: Lara's next Coaches Collective Lara on Instagram Get an invite to my upcoming live mental toughness training. Thank you Gut & Green! Previnex's new Gut & Green Superfoods powder is my new go-to. It has organic barley and oat grass, alfalfa, spirulina, chlorella, kale and broccoli… and that's it. Their ingredients are backed by clinical data and contain three specific gut fibers that help promote GI health, digestion, reduced inflammation, and a better microbiome. And, best of all, it actually tastes good. Try it for yourself here at previnex.com and be sure to use code "JASONGREENS" to save 15% off your first order. Don't tell anyone, but if you put Gut & Green Superfoods powder in your cart, then the 15% off discount will work for anything else you add into your cart as well. Thanks Gut & Green! Thank you to 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running!

There's a lot of nutrition misinformation out there for runners, and many of us would be better off being less strict about our fuel.   Kylee Van Horn and Zoë Rom are co-hosts of the podcast Your Diet Sucks.   Kylee is the founder and owner of the sports nutrition business Flynutrition, which helps runners, triathletes, cyclists, and skiers to learn not only the "why" but the "how" behind fueling for performance.   Zoë is an ultrarunner with top finishes at the Rio Del Lago, Run Rabbit, and Leadville 100's. As a journalist and writer, she specializes in environmental science, policy, endurance sports, and public land. Zoë's work has appeared in the New York Times, Outside, Discover, High Country News and on NPR.   We talk about:   The challenges of nutrition science communication How to examine media in the prevalence of pseudoscience Cultural narratives that influence dietary choices The role of social media and influencers around nutrition Balancing scientific evidence with personal experience Common nutrition mistakes and misconceptions   Send this episode to your friend whose diet kinda sucks.   Links & Resources from the Show: Kylee on Instagram Your Diet Sucks on Instagram Kylee's book on preorder: Practical Fueling for Endurance Athletes Running gift ideas that will make you faster Listen to a two-part bonus podcast for more nutrition Q+A.   Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season. Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 - and having a thin frame - has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex!

How much protein do you actually need, and how should you get it?   Claire Shorenstein (MS, RD, CSSD) is a board-certified sports dietitian with over a decade of experience working with teenage and adult athletes from the recreational to elite level.   Claire is a longtime distance runner herself and hosts The Eat for Endurance Podcast.   We talk about:   How protein needs have been rising for athletes and what that may mean for you The factors that influence individual nutrition and why RDA isn't everything Protein's impact while injured or recovering Why you need to consider all macronutrients and not just protein Practical strategies to increase protein intake Considerations for plant-based athletes around protein   If you learned a helpful tip about protein, send this to a friend who could benefit too.   Links & Resources from the Show: Claire on Instagram, YouTube, and Facebook Claire's free nutrition downloads The Eat for Endurance Podcast Want more running nutrition info? Get our free nutrition myth busting resource.   Thank you 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running! Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 - and having a thin frame - has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex!

Wish you could ask a coach about injury risk, building back fitness after illness, common training errors, and more? I collected popular running questions from our YouTube community and am answering these questions: What exactly is supercompensation? How can you build back your fitness after getting sick? What are some pitfalls and traps around beginner runner progressions? Should I count myself as a novice or more advanced runner? Is there any benefit for longer duration of the same mileage between two runners? When in a weekly schedule is a good day to do specific strength training? What are examples of effective core work, strength training or mobility training post-run? Send this episode to a friend who has a big running goal for 2025 so they can start the next year healthy.   Links & Resources from the Show: Subscribe to the Strength Running YouTube channel to see my home gym, ask questions for a future Q+A episode, and more. Check out High Performance Lifting as a program to help fit in effective training during the busy holiday season.   Thanks to 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running! Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season.

What drives us as humans to push our physical and mental limits in endurance events? Michael Crawley is a 2:20 marathoner, professor of anthropology at Durham University, and author of the new book To the Limit: The Meaning of Endurance From Mexico to the Himalayas. We talk about: The collective nature of running culture Why we voluntarily sign up for exhausting endurance activities An evolutionary perspective on running Technology's role in modern running Incorporating endurance into daily life How Michael's personal endurance approach has changed through his book research Send this episode to your running friend who's also a history or culture nerd, and make sure they subscribe to the Strength Running Podcast! Links & Resources from the Show: Michael's latest book, To the Limit: The Meaning of Endurance from Mexico to the Himalayas His previous book, Out of Thin Air Follow Michael on Twitter, Instagram, or Bluesky Get a free mindset training for runners. Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. I was recently at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com. Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 - and having a thin frame - has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex!

It's a common misconception that the Norwegian Method is just running double threshold workouts. Brad Culp is a sports journalist, endurance athlete, and author of the fascinating new book, Norwegian Method: The Culture, Science, and Humans Behind the Groundbreaking Approach to Elite Endurance Performance. We dug into Brad's knowledge of the training principles behind the Norwegian Method: lactate threshold, lactate testing, a focus on low intensity and high volume, heat training, altitude, and more. We talk about: The nuance behind the Norwegian Method and what it actually entails The role of lactate and lactate testing in the Norwegian Method High volume training and Zone 1 running The difference between Zone 1 and Zone 2 How elite runners use the Norwegian Method and what everyday athletes can learn Using cross training for more volume Heat and altitude as endurance training tools Send this episode to your friend who wants to understand how they can adapt elite runners' strategies to their own running goals. And don't forget to check out The Norwegian Method here!   Links & Resources from the Show: Brad's book on the Norwegian Method Brad on Twitter/X Brad on Instagram Make sure you're on the Strength Running email newsletter to get training tips, deals, and behind the scenes content. Hear 9 pro runners' favorite recovery & prevention tips.   Thank you, DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season. Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. I was recently at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

If you had the chance, would you sign up to run 7 marathons in 7 days on 7 different continents? Becs Gentry is a popular One Peloton instructor, the 4th place finisher at the 2021 UK Olympic Trials, a former Nike Run Club Coach, and a 2:32:01 marathoner. She's getting ready to start the Great World Race on November 15, 2024. We talk about: Whether Becs expects more challenges physically or logistically How Becs intends to approach each of the 7 days The recovery strategies Becs will implement throughout the week Expected challenges of the Antarctica marathon Becs' goals for the weeklong race The months of preparation and training involved in the attempt Send this episode to a friend who you think would run the Great World Race! Links & Resources from the Show: Becs on Instagram My VO2 Max test results Get recovery and injury prevention tips from 9 elite runners. Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 - and having a thin frame - has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex!   Thanks to AG1! We're also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It's recommended by professional athletes and has over 7,000 positive reviews. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop – the choice is yours. Check out AG1 to redeem your offer today.

"Tissue tolerance" might be a hard term for the average runner to define. But it could also be how you prevent your next big running injury. Phil Batterson, PhD, is a former competitive runner with a background in human bioenergetics. As the founder of Critical Oxygen, he gives athletes and coaches knowledge, testing, and coaching to optimize their physiology and maximize endurance performance. We talk about: How pliability, range of motion, and mobility affect tissue tolerance The impact of shock on the body while running Approaching training with injury prevention in mind Strength training and plyometrics to build tissue tolerance The role of cross training in injury prevention and adaptations How proteins help runners stay strong, but many aren't eating enough of it Hill training as a tool to improve tissue tolerance Why you don't need to barefoot run Send this episode to your friend who's prone to running injuries so they can take action today. Links & Resources from the Show: Listen to How to Improve the 3 Running Thresholds (Z2, LT, and VO2 Max) to hear Phil on another Strength Running Podcast episode. Critical Oxygen website The Critical Oxygen Podcast Phil on Instagram Critical Oxygen on YouTube Injury prone? Grab our free injury prevention email series to structure training with injury prevention ideas built directly into your training program. Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season. Thanks to Chafed & Cranky Coffee! If you know me personally or watch our YouTube videos, you know that I love caffeine and coffee in particular. We all know the performance benefits of caffeine at this point: it's the world's most studied drug and is the most effective, legal performance enhancing drug on the market for runners. If you're not supplementing with caffeine before and during your big races, you're missing out on faster finishing times. Chafed & Cranky is a quirky brand that I love. But despite the fun branding, it's a high quality product with a variety of organic, fair trade, and single origin roasts to choose from. Because I like to be on brand, I go for a light roast since it has a higher caffeine content and I grind the beans fresh for my personal French Press in the morning. Treat yourself to delicious, high quality, performance benefitting coffee with Chafed & Cranky. Use code JASON at checkout to save 15% at chafedandcranky.com.

You might give carb loading a quick thought in your taper, but are you actually looking at the current science to make it effective? Jonah Rosner is an applied sport scientist who spent the past 10 years working with athletes and teams from all major American Professional Team sports. Jonah is a running coach and a certified strength and conditioning specialist who uses the latest sport science technology to individualize running programs. Jonah was also the sport scientist on hand during a recent fitness retreat where I had my VO2 Max measured. We talk about: The old vs. new recommendations for carb loading The relationship between carbs and GI stress Pre-race breakfast and in-race fueling Jonah's personal approach to carb loading Gender differences in carb loading Force plate testing and injury prevention VO2 Max testing and Jason's experience from running camp Send this episode to a friend with a race coming up so they can consider effective carb loading. Links & Resources from the Show: Jonah's Carb Load Guide Jonah's Newsletter, Marathon Science Jonah on Instagram Subscribe to the Strength Running YouTube channel for my VO2 Max test and hundreds more videos. Thank you 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running! Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 - and having a thin frame - has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex!

From poor tune-up races to switching up nutrition, pro runners face the same lessons more casual runners do. Laura Thweatt is a 2:25 marathoner, professional runner for Saucony, and former US cross country champion. She placed 5th in the 10k at the 2016 Olympic Trials and 5th in the 2020 Olympic Marathon Trials. We talk about: The emotions before a goal race and working with a sports psychologist during a taper Using a training journal to calm pre-race nerves and boost confidence Injury management with high mileage Handling a bad tune-up race Laura's goals and strategies for the Chicago Marathon (which she had to pull out of after recording due to an Achilles injury) Laura's approach to nutrition and using higher carb products during long runs How runners can celebrate breakthrough performances and absorb them before moving onto new goals If you liked this episode, could you take a minute to leave a 5-star rating and review on Spotify or Apple Podcasts? Links & Resources from the Show: Laura on Instagram Get your own Performance Training Journal to prepare for your next personal best. Boost your mental toughness, banish pre-race anxiety, and build more confidence before your next race. Thank you 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running! Thank you AG1! We're also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It's recommended by professional athletes and has over 7,000 positive reviews. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop – the choice is yours. Check out AG1 to redeem your offer today.

Do super shoes give runners who use them an unfair advantage? Do they make it impossible to compare modern finish times with earlier performances? Sabrina Little is a trail and ultra runner, formerly a professional runner for HOKA. She has won 5 national titles and a World silver medal, she previously held American records in the 24-hour and 200K, and she was 2013 USATF Ultrarunner of the Year. Sabrina earned her doctorate in Philosophy and teaches ethics at Christopher Newport University. We talk about: The ethical concerns of super shoes Sabrina's lack of satisfaction post-5k due to wearing super shoes The distortion between effort and outcome when wearing super shoes The nuance of fairness and privilege as they relate to super shoes The need for clear shoe technology definitions and regulations to maintain the "spirit of sport" Why runners and coaches need to advocate for the intrinsic value of running Continue the super shoes conversation by sending this episode to a friend with your thoughts. Links & Resources from the Show: Sabrina on X/Twitter Sabrina on Instagram Sabrina's book, The Examined Run: Why Good People Make Better Runners Find Sabrina Little on Strava Want to learn more about super shoes? Tune into episode 227 with biomechanics and sport science PhD Geoff Burns. Hear from top track, road, and ultra runners on how they stay healthy. Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season. Thank you to 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running!

Want to run faster with fewer injuries? Take a look at your gait. Jessica Wulke is a dual board-certified specialist physical therapist in orthopedics and sports. She has extensive experience treating professional athletes and continues to treat athletes in the NFL and the Dallas Cowboy Cheerleaders. Jessica was the leading gait analysis and running injury therapist at Baylor Scott & White Institute for Rehabilitation. We talk about: The basics of gait analysis for runners Common issues that gait analysis can identify, like hip and core weaknesses Hip drop, crossover gait, and foot pronation or supination How strength training can help your form and prevent injuries The expected timeline for retraining running form How running form impacts performance How to be proactive in staying strong and reducing injury Send this episode to a friend who you want to be your accountability buddy for form drills! Links & Resources from the Show: Jessica on LinkedIn Academy Medtech Ventures Get my favorite form cues and how to implement them in your training. Thank you to 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running! Thank you AG1! We're also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It's recommended by professional athletes and has over 7,000 positive reviews. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop – the choice is yours. Check out AG1 to redeem your offer today.

How much attention do you need to give to your weight as a runner? Dr. Spencer Nadolsky is an obesity and lipid specialist physician who's helped thousands of patients across the US. After competing on a college track team in the horrible early 2000's culture of "lighter is better," I wanted to bring a medical expert onto the podcast to discuss weight loss in a responsible way. We talk about: The balance between fueling for performance and the potential need for weight loss Assessing whether weight loss is clinically indicated or potentially harmful Focusing on nutrition rather than just running more to lose weight Body composition and maintaining muscle and bone mass The risks of RED-S and what both men and women should look out for Nutrition recommendations for runners Thoughts on weight loss medications like Ozempic for runners Chime in with your top takeaways from this episode on Instagram. Links & Resources from the Show: Dr. Nadolsky on Instagram, on X/Twitter, and on YouTube Docs Who Lift Podcast Get recovery and injury prevention tips from 9 elite runners. Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season. Thanks to MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. I was recently at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

Hoping to improve your marathon performance this fall? Sara Manderscheid is a running coach and podcaster living in Boulder, CO. Sara fell in love with the marathon training process after BQ'ing in her 2019 marathon debut. This fall, she's attempting to get as close to the 3 hour barrier as possible in the marathon. Sara's been a guest on the podcast twice before and returns to take your marathon specific running questions. We collected your Instagram and Twitter questions and answer them together, including: How does being sick affect fitness, and is it better to just rest and not run? What are your favorite workouts for honing in on goal marathon pace? How do you manage strength training tapering and run tapering? How can you tell the difference between normal fatigue and overtraining? What do I do about race day calf cramps? How can I overcome a plateau? Got any tips for pacing hilly marathon courses? How can we adjust summer heat and humidity training for fall marathons? What should I do if I start out a race too fast and want to get effort back in control? When is it time to up my marathon pace? Send this episode to a friend who's training for a marathon! Links & Resources from the Show: Sara on Instagram Elevate Your Running on Instagram Sara's Podcast, Elevate Your Running Plan your training season from start to finish with this free season planner. Thank you to 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running! Thanks to Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 - and having a thin frame - has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex!

When's the last time you got bloodwork done? Stevie Lyn Smith is a Registered Dietitian on a mission to educate and coach athletes on how to fuel their goals without sacrificing health and happiness. As a board certified specialist in sports nutrition, Stevie Lyn has helped hundreds of athletes fuel to improve performance, energy levels, and recovery– without feeling guilt or restriction. In this episode, we talk about: Using bloodwork as a tool for performance and overall health How bloodwork can help identify nutritional deficiencies and overtraining Ideal timing for bloodwork testing Key biomarkers for endurance athletes, including vitamin D, B12, and iron Markers related to stress, muscle recovery, and inflammation Testosterone and estrogen in both men and women Reducing the risk of overtraining Why to get regular bloodwork every 3-6 months as an athlete If you like this episode, go to your podcast player and scroll back to find past episodes on nutrition and performance. Links & Resources from the Show: Stevie on Instagram Stevie's website Real Fuel Podcast Real Fuel Group Coaching and Stevie's membership program Learn more about running nutrition for free with our free nutrition myth busting resource. Thank you to 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running! Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season.

Many runners called The Leadville Trail 100 Run's near-20 year record "unbeatable." David Roche raised the bar with an astonishing 2024 performance. David Roche is an elite trail runner and running coach. He's a two-time USATF trail national champion, the 2014 Sub-Ultra Trail Runner of the Year, and former Mountain Runner of the Year. As of August 2024, David is also the new course record holder of the Leadville 100 Mile Endurance Run, finishing in 15:26:34. In this episode, we talk about: How David blends consistency with fun in his training The recovery routine that helped him perform at Leadville Specific workouts he used in preparation for the race Weekly mileage, strides, steep hill work, bike workouts, and uphill treadmill sessions Fueling and pacing strategies he planned for Leadville, including precision caffeine and consistent effort levels Using heart rate to ensure a proper and consistent effort throughout the race, and the confidence monitoring it gave him The mental side of training and racing, and how the support of loved ones helped How a 2024 near-death bike accident impacted his mindset around both life and his running career Share this episode with your running friends who want to apply lessons from an elite runner into their own workouts! Links & Resources from the Show: Learn more about David and SWAP Follow David on Instagram Listen to my previous podcasts with David: this one on mechanical output, this one on power and speed development, and this one all about the long run.  David contributed his favorite injury prevention strategy to The Little Black Book of Recovery & Prevention along with 8 other elite athletes. Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season. Thank you AG1! We're also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It's recommended by professional athletes and has over 7,000 positive reviews. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop – the choice is yours. Check out AG1 to redeem your offer today.

Imagine a running festival combined with a retreat plus a race thrown in there: That's Jesse Itzler's Runningman. Jesse Itzler is the founder of Runningman and All Day Running Co., a serial entrepreneur, an author, an endurance sports enthusiast, and a 100-mile ultra marathoner. In this episode, we talk about: Translating running's discipline and consistency into other areas of life Sharing the values of health and wellness with children Jesse's approach to long-term running planning Finding the sweet spot of having a plan while being flexible The parallels of 100-mile races and running a business What you'll find at Runningman: a track, sauna, cold plunges, yoga, expert sessions, and community If Jesse could ask David Roche, course record holder at Leadville, any question, what would it be? Send this episode to a friend you'd love to go to Runningman with (and use code JASON for 10% off passes). Links & Resources from the Show: Join us at Runningman: use code JASON at checkout for 10% off passes Follow Jesse on Instagram and TikTok Follow All Day Running Co. on Instagram Jesse's website Download the free Little Black Book of Recovery & Prevention featuring 9 pro runners and their strategies for recovering and staying healthy. Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 - and having a thin frame - has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex! Thank you to 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running!

How do we develop new runners, young runners, and master's runners, into great runners? Paul Greer is a professor of Health and Exercise Science at San Diego City College, coach of the San Diego Track Club, and the 2016 and 2024 Team USA Men's Junior Cross Country coach. With about 40 years of coaching experience, Paul has a lot of wisdom to share for runners from youth to master's levels. His athletes include hundreds of Boston qualifiers, several top age-group competitors, and a handful of Olympic qualifiers. In this episode, we talk about: Reasons for the lack of adult cross-country races Resources and sponsorships for track and field vs. cross-country running Differences in developing new runners versus experienced and master's runners Consistent training and effective long runs without overtraining Pool running for injury prevention and fitness through injury Early warning signs of injuries and how to prevent them Tips for dynamic warm-ups and post-run stretching and recovery Training adjustments for older and master's runners The need for individualized training plans, rest days, and noticing stress load   Remember to put your name in the drawing by August 30th for the chance to win running products we love. Enter our 10 million download giveaway here!  Links & Resources from the Show: Paul's book: "Going the Distance, Strategies from the First Stride to the Finish Line" Learn common mistakes that cause running injuries and how to prevent them. Enter the 10 million download giveaway! Thank you to Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 - and having a thin frame - has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex! Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season.

Ever catch yourself complaining about how much you paid to sign up for a race? Here's the inside story. Phil Dumontet is a 2:42 marathoner, the founder of Boulderthon, and the CEO of race management and timing company Brooksee. Personally, I believe Brooksee's timing technology is going to revolutionize road racing in the future. In this episode, we talk about: The day-to-day of a racing management company CEO: managing races, training teams, and building partnerships Race marketing and differentiation, with a look at Portland and Boulderthon's strategies Race planning, permitting, and the economic impact Boulderthon has Requests runners have of races, like bringing Grammy Award-winning artists to the after-party Reducing race entry fees, exploring membership models, and increasing loyalty programs Race timing technology, including RFID mats and handheld devices Improving spectator experience at endurance events using real-time data and tech Want to win some of our favorite running tools? Enter our 10 million download giveaway here!  Links & Resources from the Show: Phil on Instagram Phil on LinkedIn Check out Boulderthon and sign up for a race Brooksee's website: Get $15 off the Las Vegas Marathon, Portland Marathon, Mesa Marathon, or REVEL Race Series through the day of the race (or end of 2024 for REVEL) with code JASON15. Get the Season Planner Worksheet for better planning and faster racing Enter the 10 million download giveaway! Thank you to 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running! Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. I was recently at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

Kick back for a less structured conversation with my friend Jonathan Levitt, focusing on the big and small real-life issues affecting runners. Jon is a runner, cyclist, and host of For The Long Run Podcast. I like to joke that Jon is the Mayor of Boulder because of his ridiculous network of every single runner who lives within 100 miles. We share a lot of miles on the Boulder trails together and have great, rambling conversations about the running industry and our personal training, like this one. In this episode, we talk about: New running equipment thoughts A silly knee injury: How I'm prioritizing movement and avoiding pain Adventures at high altitude: Leadville and Breckenridge Which is more impressive: a fast marathon or fast 5k? How middle-distance races improve performance Why we love our podcasts Milestones for Strength Running's podcast and YouTube channel Why I had a lot of grasshoppers jumping around in my car recently… This episode will make you feel like you're nerding out on running life with your own workout buddies. Enjoy! Links & Resources from the Show: Jon on Instagram For The Long Run Podcast on Instagram InsideTracker Injury prone? Download our free Little Black Book of Recovery & Prevention featuring 9 pro runners and their strategies for recovering and staying healthy. Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season. Thank you AG1! We're also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It's recommended by professional athletes and has over 7,000 positive reviews. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop – the choice is yours. Check out AG1 to redeem your offer today.

In today's running culture, people can't stop talking about Zone 2 running. But what about Zone 3? John Davis is an author, running coach, former collegiate runner, and an expert in human performance with a focus on biomechanics. He ran at Carleton College before getting a PhD in biomechanics at Indiana University's School of Public Health, focusing on running injuries. In this episode, we talk about: The underutilized value of Zone 3 running Why zones aren't as clear as many people make them out to be Lactate threshold and steady-state max in running High-end aerobic training and its effects on muscle fatigue Improving aerobic capabilities with middle intensity training Main drivers of fatigue in different intensities Training in Zone 3 and how it can predict performance in endurance events Balancing physiological principles with practical coaching Send this to your running group chat so you can unpack the myths and science behind Zone 3 on your next group run! Links & Resources from the Show: Join the book launch list for Marathon Excellence for Everyone John's book: Modern Training and Physiology for Middle and Long-Distance Runners John's website and newsletter (http://runningwritings.com/news) John on Instagram John on X Get the free injury prevention email series. (https://strengthrunning.com/injury-prevention/) Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 - and having a thin frame - has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex! Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. I was recently at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

Most runners have heard of plyometrics, but are they using these exercises effectively to prevent injury and boost performance? Dr. Gaby Go is a Doctorate of Physical Therapy who ran Division 1 Track and Field for the University of Maryland, College Park, and who qualified for the Boston Marathon in her debut marathon. Today, Gaby's sharing a lot of knowledge around plyometrics for runners with us. In this episode, Gaby and I talk about: The basics of plyos: what they are, who they're for, and what they do Using plyometrics for tendon health, especially the Achilles How plyometrics help trail runners with uneven terrain Proper form and volume in plyometric exercises Coaching plyometrics virtually vs in-person What most people get wrong about plyos Appropriate exercises for runners just starting with plyos Favorite plyos for endurance runners This episode will give you a nudge to pair some plyos with your next strength session! Links & Resources from the Show: Gaby on Instagram Go Run Stronger coaching and physical therapy Gaby's monthly strength subscription Get 16 weeks of strength and plyometrics training for your fall race. Thank you to 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles.  So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running! Thank you AG1! We're also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It's recommended by professional athletes and has over 7,000 positive reviews. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop – the choice is yours. Check out AG1 to redeem your offer today.

Have we put Zone 2 running on an undeserved pedestal? A recent episode with Brady Holmer dug into Zone 2 as it relates to heat training. One listener named Nadine emailed me some great questions to follow up on the Zone 2 conversation. Like many of you, easy running has gotten confusing for Nadine because of so much of the advice on the internet to never go faster than Zone 2 and the value of very slow running. But Nadine was feeling better at slightly faster paces! I figured it'd be more helpful to record a conversation about these topics as a follow-up to our episode with Brady, and Nadine agreed. In this episode, we talk about: Zone 2 for non-elite, less experienced runners How and when to increase the speed of easy/long runs Is there such a thing as too slow? What if "too slow" corresponds to the right heart rate? Benefits of Zone 3 running for low-volume runners Polarizing training and recovery runs Running in the heat and heat adaptation How do you determine your easy running pace? If you like what you hear in this episode, send it to a friend who runs! Links & Resources from the Show: Make sure you've followed or subscribed to the show-- I'm planning another episode with a performance PhD to talk more about the significant value of Zone 3 running. The episode with Brady Holmer Follow @jasonfitz1 on Instagram Get free injury prevention tips Thank you AG1! We're also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It's recommended by professional athletes and has over 7,000 positive reviews. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provides a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop – the choice is yours. Check out AG1 to redeem your offer today. Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 - and having a thin frame - has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. They're now offering international shipping so if you live in the UK, Canada, Australia, or anywhere around the world, you can try Previnex as well. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex! Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. I was recently at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

Hoping to get faster at the marathon and reach a personal best? So is Nick Jordan, a member of Team Strength Running. Nick joined this coaching program in order to most effectively use his time and effort to get the best possible chance of reaching a marathon personal best. We talked about what he can do in the remaining months to stack the deck in his favor. Team Strength Running is a program that includes ongoing coaching directly from me, access to a team of other runners just like you, a library of 30+ training plans, a whole bunch of discounts, bonus resources, and more. In this coaching call, we talk about: How Nick ramped up from casual, inconsistent runner to marathon finisher The state of marathon training 17 weeks out from the race Training for a 3:30 marathon with five runs a week and needed adjustments Long runs and speed work for a faster marathon Jason's recommendations for marathon training long run progression Tips for running doubles and splitting up mileage Using another, shorter race to practice for a goal race Avoiding hitting the wall with marathon nutrition If you like what you hear in this episode, check out Team Strength Running to try it yourself! Links & Resources from the Show: Nick on Strava Nick on Facebook Become a member of Team Strength Running for ongoing coaching, plans, discounts and more! Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 - and having a thin frame - has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. Previnex offers a 30-day money back guarantee.They're now offering international shipping so if you live in the UK, Canada, Australia, or anywhere around the world, you can try Previnex as well. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex! Thanks to 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles.  So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running!

Sugar cravings, salt content, underfueling, post-race beers… Runners get a lot of conflicting nutrition information, so we're asking your questions to a registered dietitian! Alex Larson is a Minnesota-based registered dietitian and Ironman triathlete who's worked with thousands of athletes in more than fifteen countries. I get a lot of questions from endurance runners about nutrition, so we collected your questions for Alex to answer. In this episode, Alex answers these running nutrition questions: We have treats in the house for the kids, how do I stop stealing them? What are best practices for maintaining healthy weight while running high mileage? If you're craving salt, should you satisfy that craving? How do you know if you're getting too much sodium? If you do a long run or big workout, how can you control sugar cravings afterwards? I don't feel very hungry after running and tend to undereat because of that. How can you make eating more calories overall a better habit? How can someone combine their goals of weight loss with training for a race? What are your favorite sources of protein? Can I have a post-race beer? What about a post-marathon binge meal? This episode might help you break through some big nutrition headaches! Links & Resources from the Show: Alex on Instagram Alex's website Get two bonus podcast episodes featuring more Q+A with a Registered Dietitian! Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season. Thanks to The Performance Training Journal! The Performance Training Journal is now available on Amazon and debuted as the #4 new release in the running category. Since I started running in 1998, I've kept a hardcopy training journal. Holding a tangible log, writing in it daily, and reflecting on the ups and downs of running is a surefire way to improve.  This hardcopy training journal helps you focus on the training metrics that matter, prioritizes a long-term outlook so you don't take any shortcuts, and maintains your motivation with strategic self-praise. With a no-frills, functional design, the Performance Training Journal includes coaching advice on racing, injury prevention, strength training, and more. It will guide you through race scheduling, how to plan your race morning, the best workouts for endurance runners, and encourage you to track your personal bests over time.  You have the space to make this journal your own whether you're a new runner or a professional, a trail or road runner, or a mid-distance specialist or ultra marathoner.⁣ So don't just track your running, learn from it with the Performance Training Journal! Check it out today on Amazon. Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. I was recently at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

Whether you love the mile or you want to continue running into your 40's or beyond, you'll be inspired by this Masters runner. Mario Fraioli is a Bay Area-based running coach who works with a number of Olympic Trials-level marathoners, top ultrarunners, and competitive age-group athletes. He's one of the most competitive Master's runners in the USA, having run the 2023 Boston Marathon in 2:34 and with his recent 3rd place finisher at the 2024 National Masters Road Mile. In this episode, Mario and I talk about: Mario's goal to break the 5-minute mile at age 42 Love for the mile: a perfect blend of speed and strength, fitness and focus Returning to running after a 20-year hiatus, and the "fresh start" of turning 40 Preparing for the Masters Road Mile Championship with smart training Earning a personal best of 4:09.2 at the Mike Fanelli Track Classic Training strategies for track and field athletes, especially Masters Incorporating movement prep and speed work before intense track workouts Proper running form and technique during high-intensity interval workouts Running volume and long runs for track athletes Structuring mile workouts for Masters runners, including threshold intervals and tempo runs Pacing and mental preparation for a mile race Listen to this episode for a case study in amazing planning so you can be thoughtful in your next running goal. Links & Resources from the Show: Mario's website Mario on Strava Mario on Instagram The Morning Shakeout Want to stay strong throughout your running career? Get the free strength email course. Thank you to 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles.  So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running! Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season.

As a runner, it's almost guaranteed that somebody has told you, "Running is bad for your knees!" Spoiler alert: It's not. Dr. Howard Luks has the education and experience to prove it. Howard spent more than 20 years as the Chief of Sports Medicine and Arthroscopy at New York Medical College, specializing in athlete care. As a board certified orthopedic surgeon, he focuses on a variety of joints but focuses on knee health. In this episode, Howard and I talk about: Squats for knee health: form and variety Functional strength training that mimics life activities Assessing risk with knee pain or swelling, and whether you should stop running The true cause of osteoarthritis How running can actually help knee health and cartilage Running types that put runners at higher risk for knee injury Managing knee injuries through load management and smart exercises Exercises to improve power and quickness for running on hills and trails The effects of shoe choice and training surface Next time somebody tells you that running will hurt your knees, send them this episode. Links & Resources from the Show: Howard on Twitter/X Howard on Instagram Read Howard's book, "Longevity… Simplified" Injury prone? Download our free Little Black Book of Recovery & Prevention featuring 9 pro runners and their strategies for recovering and staying healthy. Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 - and having a thin frame - has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex! Thank you AG1! We're also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It's recommended by professional athletes and has over 7,000 positive reviews. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop – the choice is yours. Check out AG1 to redeem your offer today.

Brady Holmer knows a lot about running and a lot about science: a perfect combo for a conversation on the show. Brady is a lifelong endurance athlete who competed in cross country and track at the collegiate level. He currently works as a science writer and researcher, holding a Master's degree in human performance. He also recently ran his PR in the marathon: a 2:37. In this episode, Brady and I talk about: The flexibility of heart rate zones and their impact on training adaptations Physiology is constantly fluctuating: zones aren't static RPE (rating of perceived exertion) is a valuable metric for runners The 80/20 rule of running: 80% lower intensity and 20% higher Benefits and nuance of Zone 2, Zone 3, and Zone 4 Zone 3 training is complicated, but not pointless When to ignore heart rate during runs Maintaining intensity during hot weather Running in summer heat leading to higher heart rates and increased cardiovascular drift Heat acclimation and its benefits for runners (and also cooler weather benefits) Bike intervals for adaptations and injury prevention Finding optimal running paces You know that friend you have who won't stop talking about Zone 2? Send them this episode now. Links & Resources from the Show: Brady on Twitter/X Brady on Instagram Brady's Substack VO2 Max Essentials Book Get the free injury prevention email series. Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season. Thank you to 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles.  So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running! Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. I was recently at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

Chris Bennett is the Nike Running Global Head Coach and Senior Director Nike Global Running. Translation: Chris is an absolute powerhouse of a coach and runner. I got to chat with Chris about his role at Nike, how runners approach the sport from a variety of angles, what often prevents us from achieving our goals, his message to every runner in the world if he had the opportunity to speak to the global running population, and so much more. In this episode, Chris and I talk about: The multifaceted nature of coaching (it's not just creating workouts). Don't overcomplicate running; it can be simple and accessible. How runners' motivations have shifted from performance-driven to stress relief and mental wellness. How all runners can explore the sport beyond just competition and time. The growth of running and its perception as a competitive sport. You need more than just time goals. Common obstacles to consistent and effective running training. Adjusting training plans based on the athlete's needs and self-awareness. Don't rely on a coach entirely; listen to your body and mind-- and speak up! Self-sabotaging by "doing" too much without enough recovery. Running with the legendary Joan Benoit Samson. Send this episode to anyone who could use more play and exploration in their running goals. Links & Resources from the Show: Chris Bennett on Substack The Nike Running App Chris's Podcast, Coach Bennett's Podcast Chris on Instagram Chris on TikTok Chris on Threads Get a plan for your next PR Get the free injury prevention email series. Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 - and having a thin frame - has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex! Thanks to The Performance Training Journal! The Performance Training Journal is now available on Amazon and debuted as the #4 new release in the running category. Since I started running in 1998, I've kept a hardcopy training journal. Holding a tangible log, writing in it daily, and reflecting on the ups and downs of running is a surefire way to improve.  This hardcopy training journal helps you focus on the training metrics that matter, prioritizes a long-term outlook so you don't take any shortcuts, and maintains your motivation with strategic self-praise. With a no-frills, functional design, the Performance Training Journal includes coaching advice on racing, injury prevention, strength training, and more. It will guide you through race scheduling, how to plan your race morning, the best workouts for endurance runners, and encourage you to track your personal bests over time.  You have the space to make this journal your own whether you're a new runner or a professional, a trail or road runner, or a mid-distance specialist or ultra marathoner.⁣ So don't just track your running, learn from it with the Performance Training Journal! Check it out today on Amazon.

Brooke Torres is an ultra runner who couldn't understand why running shoes were so uncomfortable. So, she started a running shoe company to fix that problem. Hilma Running Shoes makes shoes specifically for the needs of women's feet, which are uniquely shaped and not just a smaller version of men's feet (since as you'll hear, that doesn't work). In this episode, Brooke and I talk about: Women's foot shape and its impact on running shoe design How poor-fit shoes can lead to injury and discomfort due to differences in foot geometry Heels, high arches, and bunions: common foot problems in women How women often choose to size up in order to find more width Hilma's three different fits, with a 90% try-on success rate The cost and time required for custom shoe creation (it's a lot) Personalized shoe fitting for women, using data and quizzes to determine the best fit Running shoes for various purposes and from urban walking to moderately technical trails Helping women feel welcome in the outdoor industry I'm normally reluctant to have running company CEO's on the podcast, since the episode could feel like a massive advertisement. But I confidently made an exception with this episode. Hilma Running Shoes is a small company that is solving a very real need among women runners. If you don't know about Hilma yet, you should. Links & Resources from the Show: Brooke on Instagram Hilma Running Shoes on Instagram Hilma Running Shoes website Get the free injury prevention email series. Thank you 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles.  So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running! Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season.

Sally McRae is known worldwide for her mental fortitude and ability to push through extreme discomfort. As a professional mountain and ultra runner for Nike, Sally is a two-time Top 10 Western States finisher, the Badwater 135 Champion, Tarawera 100 Champion, Mozart 100 Champion and Moab 240 Champion. Sally is also an author, podcast host, business owner, and a strength and running coach. In this episode, Sally and I talk about: The pros of using a treadmill for distance training The whole body needs to be strong for endurance races, not just the muscles How Sally structures strength training depending on the race season to build muscle and endurance Mobility, stretching, and hip and glute work to combat the weakening effects of sedentary lifestyles Training for 200-mile races, including eating and sleeping strategies, gear, and mental prep The mental aspect of long distances can make or break a runner's performance Power hiking and weight training for 200-mile ultra preparation Mental muscles, believing in your potential, and focusing on the story you want to tell yourself Sally's first experience with foot and heel blisters during the Cocodona 250 Training for the Western States Endurance Run Listen to this episode to hear from one of the most hardcore and kindest runners you'll ever meet. Links & Resources from the Show: Sally McRae on Instagram The Choose Strong Podcast Sally on YouTube Sally's mobile app Sally's book, "CHOOSE STRONG: The Choice That Changes Everything" Access the free course to help you master your mindset during training and races. Thank you AG1! We're also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It's recommended by professional athletes and has over 7,000 positive reviews. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop – the choice is yours. Check out AG1 to redeem your offer today. Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. I was recently at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

We're switching it up a bit this week so you can listen to the episode of The Drop where I was the guest! The Drop is hosted by Thomas Neuberger, Meaghan Murray, and Robbie Reddinger. Robbie wasn't on this episode, but I had a great time chatting with Thomas and Meaghan and thought you'd enjoy a listen. We talked about: Preventing injury while high mileage training with proper warm-ups and cool downs Problem-solving in running: motivation, plateaus, and improving performance How training for a marathon can help build self-efficacy in the rest of life The difference in pain between a 5k and a marathon Pacing and challenges in short-distance races Recovery strategies post-marathon and for aging runners How men and women differ in running and strength training The evolution of Strength Running over the years Setting realistic running goals Experimenting with different running shoes and finding the right ones for you Thanks to the team at The Drop for generously letting me publish this episode! Links & Resources from the Show: Believe in the Run The Drop Podcast The Performance Training Journal Get the free strength training email series to lift like elite runners. Thank you to 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles.  So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running! Thanks to The Performance Training Journal! The Performance Training Journal is now available on Amazon and debuted as the #4 new release in the running category. Since I started running in 1998, I've kept a hardcopy training journal. Holding a tangible log, writing in it daily, and reflecting on the ups and downs of running is a surefire way to improve.  This hardcopy training journal helps you focus on the training metrics that matter, prioritizes a long-term outlook so you don't take any shortcuts, and maintains your motivation with strategic self-praise. With a no-frills, functional design, the Performance Training Journal includes coaching advice on racing, injury prevention, strength training, and more. It will guide you through race scheduling, how to plan your race morning, the best workouts for endurance runners, and encourage you to track your personal bests over time.  You have the space to make this journal your own whether you're a new runner or a professional, a trail or road runner, or a mid-distance specialist or ultra marathoner.⁣ So don't just track your running, learn from it with the Performance Training Journal! Check it out today on Amazon.

As a hybrid athlete, Eric Hinman has experienced both extremes of ultra endurance and anaerobic power. Based in Denver, Eric is a 5x Ironman, serial entrepreneur, and brand builder. At 43 years old, Eric's currently training for the Leadville 100-mile Mountain Bike Race, which he trains for every year. He's also attempting to qualify for the 2024 CrossFit Games. He spent years before then training for long course triathlons. In this episode, Eric and I talk about: Moving to Colorado for better wellness and outdoor activities, and building a community Eric's journey from insurance agent to Ironman triathlete Business lessons learned from triathlons The transition from Ironman to CrossFit, including training and nutrition shifts Eric's recovery protocol, including sauna, hot tub, and cold tub therapy The benefits of socializing after exercise Nutrition and recovery strategies, including protein-rich foods, pre-bedtime snacks, and single-ingredient foods Infrared sauna, red light therapy, and dry needling for pain relief and recovery Sleep techniques for physical and mental recovery It's inspiring that Eric has structured his life around health, wellness, and getting the most out of himself. Share this episode with a friend who could use that motivation. Links & Resources from the Show: Eric Hinman on Instagram Eric Hinman's website Get the free injury prevention email series. Take the Strength Running Podcast listener survey by May 21 to let us know your thoughts and you might win a 30-minute coaching call with me or your choice of one of our training programs. Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season. Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 – and having a thin frame – has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex!

Get a sneak peak into what we do every month in our Team Strength Running coaching program. During these live calls, I'm on live video, taking any and all questions from the team's members. It's an opportunity for runners in the program to ask me anything about the many factors of strong, healthy running. Members get guidance on sticky running questions, problem solve training issues, and get the action steps they need to keep moving forward. If you'd like to attend our next live coach's chat, you're invited to join the team. We have members all over the world that use our library of more than 30 different training plans, our exclusive gear discounts, support from other members, and of course, direct coaching guidance from me. This episode is a recording of a Spring 2024 Team Strength Running Coach's Chat where we discuss: The carnivore diet and its potential impact on runners Should you race by pace, RPE, or heart rate? Pacing for half marathon based on 10k performance Proper hip and knee rotation during running How to modify a training plan if your race is midweek Running drills for improving form and performance And more! Links & Resources from the Show: Join Team Strength Running! Why group coaching helps runners How to Harness the Power of the Running Community Thank you 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running! Thank you AG1! We're also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It's recommended by professional athletes and has over 7,000 positive reviews. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop – the choice is yours. Check out AG1 to redeem your offer today.

When runners get hurt, it's often a tissue health problem, like a tendon injury. Jay Dicharry is a physical therapist, author, entrepreneur, and faculty member at Oregon State University who knows a lot about tissue health for runners. He's written some of my favorite books on running performance and injury prevention, including "Anatomy for Runners" and "Running Rewired." Jay also hosts workshops for physical therapists. In this episode, Jay and I talk about: New research on tissue remodeling and load tolerance skills to develop durable runners Improving strength, bone density, and tendon health through specific exercises and training methods Debunking common beliefs around running and bone health Proper plyometric training for bone and tissue health The link between nutrition, bone health, and stress fractures Tendon health and repair through slow loading (including Achilles injuries) How to prevent and address tendon injuries in runners through sound strength training Why runner's feet need special attention Using the MOBO Board as a diagnostic tool for fatigue Every runner can learn something about tissue health from Jay in this episode to help them run strong and stay injury-free. Links & Resources from the Show: Running Rewired: Reinvent Your Run for Stability, Strength, and Speed by Jay Dicharry Jay on Instagram MOBO Board on Instagram Get the free injury prevention email series. Take the Strength Running Podcast listener survey to let us know your thoughts and you might win a 30-minute coaching call with me or your choice of one of our training programs. Thank you MOBO Board!Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. I was recently at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com. Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season. Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 – and having a thin frame – has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex!

Runners ask all the time: How should I fit strength training into my endurance goals, and how can I get as strong as possible with limited time? Holly Martin is a personal fitness trainer and run coach based in Nashville, TN who specializes in time-efficient circuit training and individually tailored run programs. Holly comes from a diverse background of professional ballet, ultramarathon running, and 10 years of experience in CrossFit. She's finished many ultra marathons, including two 100 milers. In this episode, Holly and I talk about: Strength training for ultra runners to prevent injury and improve endurance Single leg work to reveal weaknesses, imbalances, and poor movement patterns Proper mechanics and activation of certain areas, particularly for runners with weak glutes or other imbalances Purposeful workouts over working out for appearance Strength training for trail runners, focusing on heavy lifts and single leg exercises Alternating between heavier weights and technical work like agility to improve power and explosiveness Quality over quantity in strength training while training for an ultra-marathon When to modify or cut back on strength training for runners based on hunger, fatigue, and form Matching strength training to current fitness level and adjusting as needed in the final two months before the race Enjoying the training process for an ultra-marathon, rather than solely focusing on numbers and metrics Avoiding technical or skill-based movements in the gym that don't directly benefit running Mobility work and static stretching for runners who experience tightness or muscle boundness after training This is a must-listen episode for an ultra runner who knows they need to step up their strength training game in an approachable way. Links & Resources from the Show: Holly Martin's Patreon Holly on YouTube Holly's website Holly on Instagram Learn to lift weights like elite runners. Thank you 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running! Thank you AG1! We're also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It's recommended by professional athletes and has over 7,000 positive reviews. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop – the choice is yours. Check out AG1 to redeem your offer today.

The running world gets to watch in awe as elites set new records and perform incredible feats. But it's not all rainbows and unicorns for these athletes. World record holders face injuries and challenges, too. Charlie Lawrence set the record in the 50-mile distance in 2023, clocking in at 4:48:21. That's an unbelievable average of 5:46 per mile. Charlie also ran his marathon personal record of 2:16 while qualifying for the US Olympic Trials Marathon for the second time. In this episode, Charlie and I talk about: The glute injury and hip labral tear that led Charlie to pull out of the 2024 Olympic Marathon Trials The emotions behind dropping out of the Trials How a series of injuries in 2024 led Charlie to take almost 3 months off of running The treatment and recovery Charlie applied to heal from the injuries, including aqua jogging and pool running Using PRP (platelet rich plasma) and a levering off-load device on the treadmill to aid recovery An aggressive approach to ultra training and the mentality needed to make it work Being proactive in injury prevention, from foam rolling to activation work How Charlie trained to set a 50 mile World Record at a 5:46/mile average pace Charlie's fueling strategies for ultrarunning and a World Record What running goals Charlie wants to focus on next This is an inspiring episode for runners of any distance who could use a realistic take on performance and recovery from an elite runner. Links & Resources from the Show: Charlie on Instagram Get strategies to prevent injury. Let me help you with your training! Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 - and having a thin frame - has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex! Thank you LMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season.

The midstance phase of a running stride is a crucial element of running form, but many runners are ignoring it. If you have weaknesses, imbalances, or poor movement patterns, this is the part of the gait cycle that will show it. Chris Johnson, DPT is a Seattle-based physical therapist, performance coach, entrepreneur, and multiple time Kona IRONMAN qualifier who shares how midstance affects your running performance and how you can improve it. In this episode, Chris and I talk about: Midstance importance in running mechanics and injury prevention The impact midstance has on muscles and running form Common problems in midstance technique from knees to hips The gluteus medius muscle, a common problem area for runners Training the gluteus maximus and hip abductors for running mechanics How to train the midstance for stronger running Single leg exercises for runners with injuries "Movement snacks" for runners: simple movements throughout the day to help runners improve midstance This is an excellent episode for any runner who's considering how their running form plays into their performance, even beyond midstance mechanics. Links & Resources from the Show: Chris Johnson's newsletter Chris Johnson on Instagram Chris Johnson's website Run easier and more powerfully with these form cues Thank you 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles.  If you want to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running!   Thank you MOBO Board Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. I was recently at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

If you're starting to wonder whether your running form is helping or hurting your performance, we're sharing two important tests that can help you better conceptualize how your body moves through space. Dr. Matthew Silver is a doctor of physical therapy, coach, cross country athlete, founder of Alpha Project Phyzio and Performance in Maryland, and author of the book "Built to Run." We spend a lot of time on foot strike, the problems associated with over-striding, and the many solutions for resolving this form error. In this episode, Matthew and I talk about: Testing running form through the jump test: How to do it to find the optimal jumping pace Running cadence and its relationship to form and performance Testing running form through the heel strike test: How to feel the difference between landing on the ball of the foot and the heel (which can lead to potential injury) Strength training and plyometric exercises for runners for improved tendon efficiency and cadence Running form and footstrike mechanics, including heel striking and overstriding Running form and balance during sprinting: Don't run like a ballerina Running form and power training with dumbbells Focusing on simplicity and effectiveness in strength training: the "big three" exercises and the "KISS method" If you're already wondering whether your current recovery tactics are helping you perform better and stay healthy, this episode will give you great recovery strategies to start implementing today. Links & Resources from the Show: Dr. Matthew Silver on Instagram Alpha Project Phyzio on Instagram Read Matthew's book: Built to Run Run easier and more powerfully with these form cues Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 - and having a thin frame - has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex! Thank you LMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season.

What makes the biggest impact when it comes to recovery strategies and tools for runners?  Dr. Peter Tierney is a health and performance researcher, consultant, and coach who's worked with many professional sports organizations to help athletes recover effectively from exercise. Peter's "Big 5" recovery strategies are science-backed and possible for runners to add to their training and lifestyle. In this episode, Peter and I talk about: Recovery as part of a lifestyle, not just a post-exercise tool. The Big 5 recovery strategies for runners and endurance athletes, and how to use them. Adaptation vs. performance as recovery outcomes in endurance athletes. Tips for better sleep strategies for runners. Nutrition for running recovery. Balancing running, commitments, and life stressors for optimal performance. Hydration and electrolyte balance for runners and the link to recovery. How socializing with friends and family can be an effective recovery tool. If you're already wondering whether your current recovery tactics are helping you perform better and stay healthy, this episode will give you great recovery strategies to start implementing today. Links & Resources from the Show: Peter on Instagram Peter on LinkedIn Peter on X/Twitter Hear 9 pro runner's favorite recovery and prevention tips Thank you AG1! We're also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It's recommended by professional athletes and has over 7,000 positive reviews. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop – the choice is yours. Check out AG1 to redeem your offer today. The Performance Training Journal! The Performance Training Journal is now available on Amazon and debuted as the #4 new release in the running category. Since I started running in 1998, I've kept a hardcopy training journal. Holding a tangible log, writing in it daily, and reflecting on the ups and downs of running is a surefire way to improve.  This hardcopy training journal helps you focus on the training metrics that matter, prioritizes a long-term outlook so you don't take any shortcuts, and maintains your motivation with strategic self-praise. With a no-frills, functional design, the Performance Training Journal includes coaching advice on racing, injury prevention, strength training, and more. It will guide you through race scheduling, how to plan your race morning, the best workouts for endurance runners, and encourage you to track your personal bests over time.  You have the space to make this journal your own whether you're a new runner or a professional, a trail or road runner, or a mid-distance specialist or ultra marathoner.⁣ So don't just track your running, learn from it with the Performance Training Journal! Check it out today on Amazon.

Thomas Neuberger has probably worn more pairs of shoes than anybody else over the last 15 years (with maybe the exception of Runner's World Director of Product Testing and Runner-in-Chief, Jeff Dengate). Thomas' deep experience in the running shoe industry gives him an unparalleled perspective on the evolution of shoes, why some features are no longer available, and the future of running shoes. In this episode, Thomas and I talk about: The 2009 origin story of Believe in the Run, a top shoe review company in the United States What it's like to test around 100 pairs of running shoes a year The evolution, trends, and fads of running shoes, and why personal runner preference matters How runners can look for and try running shoes that could work for their individual bodies, instead of focusing on a specific brand Tips for beginner runners on selecting a running shoe Stack height, arch support, material, heel-toe drop... What should you consider when looking for a pair of running shoes? Trends in running shoes: from minimalist and barefoot to maximum cushion How a certain model of running shoe can go for over $2,000 on the secondary market How running shoes can relate to foot health and injury (or injury prevention) Why you should be rotating your running shoes Super shoes: How often should runners wear them, whether they're worth it, and what to consider if you're looking for a pair The worst pair of running shoes Thomas ever tried, and some of the best pairs of running shoes from Thomas' experiences Running shoe wisdom: If your running shoes aren't fun, then you're running in the wrong shoes. Don't settle. I get many questions from runners about running shoes, so this episode will give you a ton of value to start making better shoe decisions. Links & Resources from the Show: Explore Believe in the Run Thomas Neuberger on Instagram Believe in the Run on YouTube Learn a great warm-up routine for runners Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season. Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 – and having a thin frame – has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex!

Trail running doesn't always mean running an ultramarathon. From trail 5ks to marathons, there's a growing interest in middle distance trail events. Andy Wacker is making this space a more vibrant and welcoming community for runners. Andy Wacker is a professional runner who excels on the track, road, and trail. He is the 2019 world Mountain Running Champ, 2016 US Trail Half Marathon Champ, 2015 US Trail 50k Champion, and a two-time NCAA XC All-American. Andy seeks longevity in the sport and embraces a seasonal training approach to keep him running strong across different distances and disciplines. These days, Andy is growing the trail running community as the founder of The Trail Team, a group of elite and sub-elite athletes that work together in Boulder, Colorado. The Trail Team aims to professionalize the sport and create more opportunities for runners everywhere. In this episode, Andy and I talk about: Andy's running journey from his first trail race in 2013 (which made him temporarily quit trail running) to now The mindset shift from track running to trail running and finding freedom from obsessing over splits Andy's unique approach to training and leaning into challenges How Andy focuses on a seasonal approach and a cross-over model so that athletes can run on the roads and the track How Andy is running for longevity in the sport Why Andy loves sub-ultra races: Trail running isn't only ultrarunning, and sometimes it's a great idea to focus on middle distance races Supporting sub-elite and professional runners through media storytelling, mentorship, and trail camps Andy's plans for the Track Team in 2024 If you're looking to run through many seasons of life, you'll get inspired by this episode! Links & Resources from the Show: Learn about The Trail Team The Trail Team on Instagram Andy Wacker on Instagram Get tips to master your mindset Read the eBook on Running for Health and Happiness: The Beginner's Guide to Faster, Pain-Free Running Thank you MOBO board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. I was recently at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com. Thank you AG1! We're also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It's recommended by professional athletes and has over 7,000 positive reviews. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out AG1 to redeem your offer today.

The Boston Marathon is quickly approaching! Whether you're racing Boston this spring or have it in your sights as a long term goal, this episode will help you learn all the ins and outs of this iconic event. Today's guest on the podcast will be headed to Boston for the 19th time! Marc Pollina has run 26 marathons and has been a fixture at Boston as both a charity runner and a sub-3 hour qualifier. Marc's new book, The Boston Marathon Handbook, offers an incredibly thorough look at the Boston Marathon, whether you're trying to qualify for the first time or want to be better prepared to navigate race logistics. His reverence for the event is clear, but as someone who has faced the profanity inducing weather of Boston in April, Marc also writes with a sense of humor!  Marc and I talk about all things Boston today, including: Marc's long history with the Boston marathon Three elements that make Boston so special The "Four Cs" of Boston pacing execution Course specific preparation: how to mimic it in training Some of the commandments of Boston Marathon etiquette Why it's essential to learn all the Boston race logistics If you're looking to learn about the Boston Marathon, you won't want to miss this episode! Links & Resources from the Show: Get The Boston Marathon Handbook! Listen to the 2021 Boston Marathon preview episode Get even more info on planning your Boston Marathon morning Let me help you with your marathon training Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season. Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 - and having a thin frame - has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex!

This week I decided to take you along on my conversation with my friend and fellow podcaster, Jon Levitt. Jon is a sub-3 marathoner and a Senior Sales Executive at InsideTracker. He also hosts the popular podcast, For the Long Run, where I was a guest on episode 264. We usually have long meandering conversations on trail runs throughout Boulder, but this time we recorded it.  While we start by discussing our current running troubles (and our efforts towards solving them), we ultimately focus a lot of our conversation on the professionalization of the running industry. As the sport continues to grow, all players in the industry have a responsibility to up their game by encouraging high standards and broader inclusion. Jon and I cover a lot of ground, including: Our current struggles with illness and injury and the road back to regular running My business decision to improve future content on StrengthRunning What we're each doing to professionalize (and grow!) the sport The common thread of setting high standards in both running and business Studies on sauna benefits for running and longevity Jon's exciting plans for 2024 Some thoughts on the use and science of ketones If you enjoy this episode, leave a review and let me know what you think about this new, conversational format! Links & Resources from the Show: Learn more about Jon and his podcast, For the Long Run Follow Jon on Instagram, Facebook and Twitter Listen to our previous conversation about the running community Let me help you with your training! Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. I was recently at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com. Thank you Ultimate Training Bundle! We're also supported by Strength Running's own Ultimate Training Bundle. Since 2010, Strength Running has helped runners around the world race faster, get stronger, and prevent more injuries with our evidence-based training programs and courses. Now, you can get all of our best courses - High Performance Lifting, Injury Prevention for Runners, Bodyweight Power, Mindset Mastery, Nutrition for Runners, and Team Strength Running - at a massive 35% discount. Give yourself the gift of certainty this new year and get your running, strength training, nutrition, and mindset on the right track. Get it here today!

Ryan Whited is an elite climber, personal trainer and strength & conditioning coach who owns Paragon Athletics in Flagstaff, Arizona. Together with author and coach Matt Fitzgerald he has written Pain & Performance: A revolutionary new way to use training as treatment for pain and injury.  His approach to pain is a novel one and requires you to think about it in a much different way than most of us currently do. Learning to use "training as treatment" and recognize the positive aspects of pain are just a few of the concepts we discuss today. Before pain starts, build injury resilience during training!  We also cover: Why pain can be a tool that is used to your advantage Understanding pain as a subjective experience from our history and beliefs  What is inaccurate about the structural model of injury How our expectancy of pain can influence it "Sweet talking" your system and using tissue without damaging it The problem with imaging - the difference between abnormal and problematic The role of fun in returning to activity after an injury  Why pain is neither all in your head nor all in your body   Links & Resources from the Show: Learn more about Ryan and Paragon Athletics Follow Ryan on Instagram Check out Paragon Athletic's YouTube videos Read Pain and Performance Get advice on how to stay healthy Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season. Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 - and having a thin frame - has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex!

Andrea Pomaranski just completed the 2024 Olympic Trials marathon, finishing 27th of 117 finishers in a time of 2:34:35. Andrea ran shorter distances in college and set the American under-20 record in the steeplechase in 2001. Then 22 years later, she also set the American Master's record in the 50k. Des Linden is currently the only woman who has recorded a faster 50k! Andrea has qualified three times for the Olympic Trials in the marathon, and finished 27th this year only 20 days after racing the Houston Marathon. She credits her success to her long term consistency in training alongside regular strength work and pilates. As an elite marathoner, Andrea has used High Performance Lifting for the past several years to guide her strength training. In this episode we discuss her approach to training and strength work, and how she manages to run 120+ mile weeks with 3 children and a hectic schedule. Our discussion covers: Andrea's experience at the 2024 Olympic Marathon Trials How Andrea manages her marathon recovery Structuring 120 miles of weekly running as a busy mom Andrea's keys to staying healthy while running high mileage What's next for Andrea! While Andrea is faster than most of us, her story of persistence and juggling a busy schedule is relatable to everyone. Enjoy our conversation! Links & Resources from the Show: Follow Andrea on Instagram Check out Andrea's impressive race performances Read more about engineering a master's marathon PR AG1 - Foundational Nutrition We're also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It's recommended by professional athletes and has over 7,000 positive reviews. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out AG1 to redeem your offer today. The Performance Training Journal The Performance Training Journal is now available on Amazon and debuted as the #4 new release in the running category. Since I started running in 1998, I've kept a hardcopy training journal. Holding a tangible log, writing in it daily, and reflecting on the ups and downs of running is a surefire way to improve.  This hardcopy training journal helps you focus on the training metrics that matter, prioritizes a long-term outlook so you don't take any shortcuts, and maintains your motivation with strategic self-praise. With a no-frills, functional design, the Performance Training Journal includes coaching advice on racing, injury prevention, strength training, and more. It will guide you through race scheduling, how to plan your race morning, the best workouts for endurance runners, and encourage you to track your personal bests over time.  You have the space to make this journal your own whether you're a new runner or a professional, a trail or road runner, or a mid-distance specialist or ultra marathoner.⁣ So don't just track your running, learn from it with the Performance Training Journal! Check it out today on Amazon.

My guest on today's episode in Dr. Caitlin Alexander. Caitlin is a physical therapist, a professional triathlete, and a certified triathlon and running coach. Three years ago she joined me on episode 179 to talk about long-term injuries, and now she is here to answer reader questions on injury reduction. Caitlin owns Hü Performance in downtown Boulder, Colorado. She works with a wide variety of athletes, from weekend warriors to competitive triathletes and elite runners. In addition to physical therapy, Caitlin also offers professional bike fitting, personalized strength and conditioning, and endurance coaching. Caitlin addresses a variety of reader questions on injury resilience, including topics such as: The most efficient means of injury prevention for time-crunched athletes Ending the cycle of recurrent tendonitis after time away from training Dealing with lower back pain after long runs How to determine what kind of pain is worrisome and what you can run through What to prioritize for healthy running as we get older Why running alone doesn't replace strength training How different types of stress contribute to injury My conversation with Caitlin will help you stay healthy this season and in the years to come! Links & Resources from the Show: Learn more about Caitlin and Hü Performance Follow Caitlin on Instagram Listen to my previous conversation with Caitlin about long-term injuries Need help with injury prevention? Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season. Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 - and having a thin frame - has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex!

In recent years, runners have come to accept that strength training is a necessity to stay healthy and perform optimally. Learn how to periodize your strength work into 3 distinct phases to take your training to the next level! As a physical therapist, Jimmy Picard specializes in treating endurance runners and mountain athletes to help them stay healthy. He is also a certified running coach and strength coach. Jimmy's experience in competitive endurance sports combined with his expertise in PT allow him to offer valuable insights to runners so they can avoid and recover from injury. On this episode with Jimmy, you'll learn why and how to schedule the different phases of strength training, including: Complementing the catabolic nature of running with strength training Why there is more room for a variety of strength work during base training The role of muscular endurance work in various training phases Which training phase makes the best use of raw strength How to schedule strength training around your hardest workouts When to focus on bodyweight and physical therapy-type exercises Why strength training is essential for tendon injuries How to schedule strength consistently to avoid the boom/bust cycle Get Strength Running's free weightlifting email series! My conversation with Jimmy can help you approach your strength training more efficiently and effectively. Enjoy! Links & Resources from the Show: Learn more about Jimmy and Redefine Physical Therapy and Performance  Follow Jimmy on Instagram Connect with Jimmy on Linked In Listen to my previous conversation with Jimmy on episode 223 Let me help you with your strength training! Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. I was recently at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com. Thank You AG1! We're also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It's recommended by professional athletes and has over 7,000 positive reviews. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out AG1 to redeem your offer today.

Do you want to have a monster aerobic engine? No matter what your level of experience, you can learn how to build volume safely and implement intensity to get the most from your training miles. Zach Bitter was formerly the 100-mile world record holder, and is currently the American record holder in the 100-mile and 12-hour events. He's a four time national champion at the 50-mile, 100k and 100-mile distances between 2012 and 2021. Zach has won some of the country's most competitive ultra races and competed on Team USA's 100k world team on three occasions. He is also a coach and host of the popular podcast, Human Performance Outliers.    Our conversation today focuses on: Zach's journey to 100+ mile weeks The process of learning to truly race a 100 miler How Zach maximizes his benefits from zone 2 running Understanding how and when to train in zone 3 The holy grail of distance running: how to run faster at a lower heart rate Zach's preparation heading into a fast 100 miler How Zach uses cross-training in various ways through the training cycle Advice for new and lower mileage runners to take their training to the next level No matter what distance you're training for or where you are at in your running journey, my discussion with Zach will help you build your own massive endurance engine! Links & Resources from the Show: Learn more about Zach's training and coaching  Follow Zach on Instagram and Facebook Listen to Zach's podcast: Human Performance Outliers  Follow Zach's training on Strava Check out our YouTube channel for more actionable advice to reach your endurance goals Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 - and having a thin frame - has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex! Thank you CXP SPORT! Our newest sponsor is CXP Sport. They make the world's most advanced underwear, engineered specifically for optimal sports performance with their patented pressure regulation technology. CXP Sport collaborated with ultra runner Zach Miller to create an amazing product. It has no-chafe, bonded seams, 4-way stretch sweat wicking fabric, and temperature regulating features that keep you cool when you start to get hot. For me, CXP's performance underwear is snug, fits well, and most importantly, I just don't think about them when I go running. They're that comfortable. For endurance runners who have to run for a long time, the goal is to have gear so good that it works without any problems! You can check out their Endurance XP, Run XP, and React XP performance underwear collection for the most comfortable pair of underwear you've ever worn. Use discount code CXPStrength for 20% off all their products at CXP Sport.

Dirk Friel is the co-founder of TrainingPeaks, the largest training platform in the world for athletes. He's also a talented athlete who explores the mountains through cycling and ski mountaineering. In 2017, Dirk was named Business Person of the Year by Boulder, Colorado's Chamber of Commerce. What began as a coach-focused triathlon training platform now includes running, cycling and a host of other sports,  And soon they'll be launching Training Peaks Strength for coaches as well! Dirk and I discuss how training has evolved since the early days of faxed training plans, and where it is headed with the rapid advances in artificial intelligence.  Our conversation covers: The future of coaching and the impact of AI Why coached shouldn't worry about losing their jobs to AI How TrainingPeaks harnesses AI to assist coaches and athletes Upcoming technology for athletes and coaches What has surprised Dirk from his decades of work with endurance athletes Challenges currently facing the coaching industry Dirk has had a huge impact on the world of endurance training and continues to influence coaches and athletes through his training platform.  Our conversation will help you think about the current and future role of technology in your own training! Links & Resources from the Show: Follow Dirk on Instagram Learn more about Dirk Listen to the TrainingPeaks CoachCast Follow Training Peaks on Instagram, Facebook or Twitter Sign up for our email list to hear about my new training plans on TrainingPeaks! Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season. Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. I was recently at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

Sam Parr founded The Hustle in 2014, a business newsletter that he grew to over 3 million readers (and 8 figures in revenue) before selling it to Hub Spot. His most recent company, Hampton, is a membership community for entrepreneurs, founders and CEOs. Sam also hosts the incredibly popular business podcast called My First Million. In high school and college, Sam ran competitively at a variety of distances, and has completed several half ironman triathlons. While running is no longer his primary focus, he sets quarterly fitness goals that have pushed him to some pretty incredible accomplishments. Last year he completed the same tests as the NFL combine, scoring as well as an average wide receiver.  Sam and I discuss how he balances his work with his fitness and longevity aspirations, and how he tracks just about every area of his life to keep improving. Our discussion covers: Sam's background in running and how it has evolved His love for the simplicity and suffering of individual sports How Sam's wife helped turn his focus toward wellness and nutrition Why he uses coaching for so many different aspects of his life How Sam uses goal setting to hit remarkable achievements What he does on a daily basis to promote his health Challenges Sam is contemplating for 2024 If you're looking for inspiration in the new year, Sam's story is incredibly motivating. Enjoy! Links & Resources from the Show: Listen to Sam's podcast, My First Million Learn more about Sam's company for founders and CEOs: Hampton Follow Sam on Instagram and Twitter  Check out Sam's original business newsletter, The Hustle Strength training is essential for success. Learn how to do it right here. Thank you Inside Tracker! InsideTracker is the blood testing company that helps you prioritize your healthspan and longevity by evaluating your bloodwork, DNA, and lifestyle.  Just one test gives you your very own personalized health dashboard, showing you over 40 biomarkers. More importantly, InsideTracker explains which ones fall outside of your custom normal range and provides advice and recommendations on how to move them into the correct range.  Using InsideTracker is like having your very own personal wellness consultant that tells you what's wrong and how to fix it. Sam uses them to improve his own health and mentions them in this week's episode. Go to InsideTracker to save 20% today on any of their tests, and start being the healthiest version of yourself! Thank You Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 - and having a thin frame - has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. With clinically proven ingredients, I hope you'll try it. Use code jason15 for 15% off your order at Previnex!

If you haven't thought much about power as it relates to your running, you're not alone. As runners, power isn't something that we often consider in our training.  To help us understand power, we have David Roche with us today. David Roche is an elite trail runner, author, and running coach. He is a two-time USATF trail national champion and the 2014 Sub-Ultra Trail Runner of the Year. David publishes regularly in Trail Runner Magazine and wrote the book, The Happy Runner, with his wife Megan. He also contributed to our Little Black Book of Recovery & Prevention. Although the subject of power and mechanical output may sound daunting, never fear! David breaks down the concepts in a way that makes it understandable, approachable, and easy to apply to your running year-round. We discuss: The definition of power and mechanical output, both in theory and in practicality for runners Why power is a bigger limiter for non-elite athletes How most benefits of developing power come from very short work intervals Why maintaining power is your key to longevity in the sport The success of the Norwegian system using power development Five way to consistently improve your own power David is insightful and enthusiastic when it comes to discussing the technical aspects of running. You're bound to learn something new to apply to your own training! Links & Resources from the Show: Learn more about David and SWAP Follow David on Instagram Listen to my previous podcasts with David and Megan Get our Little Black Book of Recovery & Prevention that David contributed to! Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. My favorite flavor is watermelon salt, but citrus salt is also a banger. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out DrinkLMNT to try their new flavor or get a free sampler pack. Thank You AG1! We're also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It's recommended by professional athletes and has over 7,000 positive reviews. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out AG1 to redeem your offer today.

The tables get turned on this episode and Jason is interviewed by last week's guest, Phil Batterson! This episode was initially recorded for the Critical Oxygen Podcast. Our conversation takes a broader look at the "why" behind our training philosophies.  Here are some of the topics our conversation covers: Jason Fitzgerald's background in running and coaching The importance of maximizing consistency  Why optimization is going to be different for each athlete Distinguishing between utilization and capacity training Why Jason considers himself "a developmental coach" How running teaches values that are universally applicable The evolution of Jason's strength training philosophy Training philosophy is a passion for us both, and our discussion will help give you a behind the scenes look at how I approach coaching for runners of all levels. Links & Resources from the Show: Work with me! Check out the Critical Oxygen podcast and blog Listen to last week's episode with Phil Follow Phil on Instagram Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. My favorite flavor is watermelon salt, but citrus salt is also a banger. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out DrinkLMNT to try their new flavor or get a free sampler pack. Thank You Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 - and having a thin frame - has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. With clincially proven ingredients, I hope you'll try it. Use code jason15 for 15% off your order at Previnex!

Today on the podcast I have Phil Batterson, a competitive runner, former running coach, and the founder of Critical Oxygen. Phil has a PhD in human bioenergetics and a love for all sorts of endurance sports, from rowing to track and field and ultras. His goal with Critical Oxygen is to teach athletes and coaches how to optimize their physiology to maximize endurance performance. Phil breaks down some of the complex physiology behind the three different thresholds to make it more accessible, as well as providing practical ways to apply it in training. Some of our discussion includes: Phil's journey into endurance training and exercise science What physiology defines each of the three thresholds How runners can determine their own thresholds The importance of lactate threshold work for race preparation Common mistakes when using training zones How to integrate VO2 max work with cross training Whether you like to geek out on physiology or just want to race faster, you'll learn a lot from my conversation with Phil! Links & Resources from the Show: Follow Phil on Instagram Check out the Critical Oxygen podcast and blog Let me help you get the most out of your training Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. I was just at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com. Thank You AG1! We're also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It's recommended by professional athletes and has over 7,000 positive reviews. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out AG1 to redeem your offer today.

On the podcast with me this week to discuss strength training and durability is Dr. Tim DiFrancesco. Tim has a bachelors in Exercise Science & Athletic Training and a doctorate in Physical Therapy, and spent over 6 years as the head strength and conditioning coach for the Los Angeles Lakers in the NBA.  After leaving the NBA, Tim developed TD Athlete's Edge, a nationally renowned performance facility known for its scientific approach to training, nutrition, and recovery. He was a previous guest where we discussed how lifting can help you reach your potential as a runner, and today we are introducing a new program to help you do just that: Run Strong. Tim and I have worked together to build a durability program that will keep you healthy and maximize your running performances. We're offering a special launch discount of 15% with code RUNSTRONG15 that's valid through Sunday, December 10. Go here to check out the program and everything that's included. In addition to introducing our newest program, Tim and I also discuss: Why durability needs to be built and be runner specific What it means to balance an acute and chronic workload  Why strength training allows you to make more "mistakes" in your running How resistance training improves tissue performance and running economy Using complementary strength training to make your running feel better The zones of lower body durability Enjoy our conversation and learn how you can Run Strong! Links & Resources from the Show: Follow Tim and TD Athletes Edge on Instagram Listen to my previous episode with Tim Learn more about Run Strong (save 15% with code RUNSTRONG15 through Sunday, 12/10!) Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. My favorite flavor is watermelon salt, but citrus salt is also a banger. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out DrinkLMNT to try their new flavor or get a free sampler pack. Thank You Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I've been taking their Immune Support and multivitamin over the last month and  I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs.  I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex!

Grayson Murphy is a two-time world mountain running champion and a 4-time US national champion in mountain running and the vertical kilometer. She has also been a finalist at the US Steeplechase Olympic Trials and has qualified for the 2024 Olympic Trials marathon. In our discussion we go into depth on Grayson's training and how she structures her workouts for success, including: Grayson's current adventures, including a trip to Patagonia Her recent health concerns and how it has impacted her training How Grayson's focus on threshold work gives her great breadth for racing The pain cave of the vertical kilometer (and how I've been challenged to try one!) How Grayson uses limited and specific VO2 max workouts in training The concept of "lifetime miles" for runners Grayson's future racing plans Grayson's success has come in part from her ability to understand what works best for her mind and body. Our conversation will help you understand how you can apply some of these concepts to your own training. Enjoy! Links & Resources from the Show: Follow Grayson on Instagram and Strava Check out Grayson's awesome training journal Listen to my previous episode with Grayson My discussion with Grayson's coach, David Roche, on long runs Let me help you design your training Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. I was just at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com. Thank you High Performance Lifting! We're also supported by one of our most popular training programs: High Performance Lifting. We now know that muscle loss and less testosterone is a dramatic performance limiter as we age, especially among men. The best way to counteract the aging process and hold on to your youthful running performances is to get stronger.  High Performance Lifting is the only weightlifting program on the market that's created by a USA Weightlifting National Coach and a USA Track and Field certified coach. It's periodized, progressive, and focused on power so that you not only get stronger and become more injury resilient, but you're able to turn that new strength into speed.  While there are no secrets to great training, High Performance Lifting has been my secret weapon to create faster runners. Check it out here to see all the details. You can opt for the strength programming only, or get a version of the program with a running plan library and a series of expert interviews to help you take your running to the next level. Sign up today.

Kylee Van Horn is the founder Fly Nutrition, which offers nutrition and coaching services to endurance athletes. She works with many elite trail and road runners and is also a runner and a coach, and writes a featured bi-monthly column for Trail Runner Magazine. When it comes to nutrition, misunderstandings abound among athletes. My conversation with Kylee covers a broad range of topics to help you better understand both the basics and nuances of fueling, and avoid common mistakes.  Some of our discussion topics include: Common diet mistakes in endurance athletes Understanding what it means to eat enough Simple habit changes to improve your fueling Learning to eat intuitively AND intentionally How to incorporate more protein throughout your day The role of nutrition in reducing muscle soreness Kylee simplifies the complexities of nutrition and can help you create a strategy to improve your own fueling.  Enjoy our conversation! Links & Resources from the Show: Check out Fly Nutrition Follow Fly Nutrition on Facebook and Instagram Learn more about Kylee and Microcosm Coaching Download a bonus podcast with another registered dietitian Thank You AG1! We're also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It's recommended by professional athletes and has over 7,000 positive reviews. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out AG1 to redeem your offer today. Thank you to our Performance Training Journal! We're also brought to you by our very own Performance Training Journal, which is now available on Amazon and debuted as the #4 new release in the running category. Since I started running in 1998, I've kept a hardcopy training journal. Holding a tangible log, writing in it daily, and reflecting on the ups and downs of running is a surefire way to improve.  This hardcopy training journal helps you focus on the training metrics that matter, prioritizes a long-term outlook so you don't take any shortcuts, and maintains your motivation with strategic self-praise. With a no-frills, functional design, the Performance Training Journal includes coaching advice on racing, injury prevention, strength training, and more. It will guide you through race scheduling, how to plan your race morning, the best workouts for endurance runners, and encourage you to track your personal bests over time.  You have the space to make this journal your own whether you're a new runner or a professional, a trail or road runner, or a mid-distance specialist or ultra marathoner.⁣ So don't just track your running, learn from it with the Performance Training Journal! Check it out today on Amazon.

This week the focus is on the psoas with Dr. Lara Johnson. She is a Doctor of Physical Therapy, certified Clinical Exercise Physiologist, yoga teacher, personal trainer, former athlete for BAA Elite, and the owner of Yellow Brick Physical Therapy in Boulder, CO. Lara also co-leads annual running and meditation retreats with Runners Reconnect in the Colorado mountains. Lara's unique experiences as an athlete and physiologist have all contributed to her holistic view of healing the human body. In her physical therapy practice, she uses a comprehensive approach to help runners get strong and athletic and build injury resiliency. The psoas is one of her favorite areas of focus due the impact it can have on so many parts of the body. Some of the topics we dive into today include: All about the psoas muscle: where is it and what does it do? How problems with the psoas can impact other areas of the body What type of problems runners typically have with the psoas Why paying attention to the basics may be your best injury prevention strategy How to determine if your psoas is strong and pliable or if there is an imbalance Lara is a passionate advocate for helping athletes stay healthy and strong. Our conversation will help you better understand this important muscle! Links & Resources from the Show: Learn more about Lara and her PT practice Follow Lara on Instagram Learn more about how to reduce your injury risk Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. My favorite flavor is watermelon salt, but citrus salt is also a banger. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out DrinkLMNT to try their new flavor or get a free sampler pack. Thank You Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I've been taking their Immune Support and multivitamin over the last month and  I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs.  I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex!l

On the podcast this week to discuss the best way to plan your pre-season running is Matt Meyer, who competes with the competitive crew of The Track Club in Boulder, CO.  Matt is both a running coach and strength coach, and he joined me on a previous episode of the podcast to talk about high-mileage training. He recently ran a marathon PR of 2:34:35 in Berlin, and set a back squat PR of 265 pounds. Who says fast marathoners can't be strong?!   Matt and I address the concept of a pre-season versus an off-season and why time away from heavy training is a great opportunity to address any weaknesses or imbalances you may have. Our conversation will help you get the most out of both your pre-reason and race-specific training.  We discuss: Why Matt's recent PR training cycle necessitated more time off The importance of true rest for physical and psychological recovery Why pre-season is a great time to become a more well-rounded runner How to use past training cycles to plan the length of your pre-season and race-specific training Using pre-season training as a chance for a new stimulus Limiting pre-season intensity to avoid burnout Matt's positive energy and nuanced approach to training will benefit runners of all levels! Links & Resources from the Show: Follow Matt on Instagram and Strava Learn more about Matt Listen to my previous episode with Matt on high mileage running Read more about base-building Don't miss out on our complimentary strength series Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. I was just at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com. Thank You AG1! We're also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It's recommended by professional athletes and has over 7,000 positive reviews. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out AG1 to redeem your offer today.

My guest for this special episode answering your training questions is running coach Sara Manderscheid. Sara has more than 15 years of competitive experience and is a Boston qualifier. She hosts the Elevate Your Running podcast and turned the tables to interview me in episode 257. Sara is an experienced coach who leads the Elevate Your Running camps held in Boulder, Colorado. Today she takes time to answer a variety of training questions with me, ranging from injury prevention and warm ups to planning your long-term training. We discuss: What, if any, are the warning signs before straining a muscle? Beyond training design, what should athletes prioritize for continued progress? How concerned should you be with heart rate fluctuations during a taper? What are the different ways to approach warming up for a variety of workouts? How do athletes strategize for long-term planning? Sarah's road to continued progress in her own running! Sarahs knowledge and enthusiasm for helping runners is contagious, and your training is sure to benefit from our discussion! Links & Resources from the Show: Check out my previous episode with Sara Learn more about Coach Sara Listen to the Elevate your Running podcast Let me help you with your training Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. My favorite flavor is watermelon salt, but citrus salt is also a banger. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out DrinkLMNT to try their new flavor or get a free sampler pack. Thank You Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I've been taking their Immune Support and multivitamin over the last month and  I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs.  I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex!

Jason Hardrath was named one of the 20 most inspirational ultrarunners of 2021. After a car accident in 2015 derailed his triathlon career, he had to reevaluate his future in competition. But with an extraordinary dedication to rehabilitation and proving his doctors wrong, he was able to resume running. Jason has earned well over a hundred Fastest Known Times (FKTs) and was a 2021 FKT of the Year top 10 finalist. As an adventurer and ultrarunner he has shifted his focus to a new project, completing "infinity loops" around the 7 highest volcanic summits in the world. Jason was inspired by the volcanoes he climbed around his home near Klamath, Oregon, throughout his recovery process. Jason's adventures are unique in the skills they require and the terrain that they cover, combining ultrarunning distances over elevations that can rise well above 18,000 feet. His most recent movie on YouTube, Journey to Infinity, documents his incredible story on the first of the seven volcanic peaks, Mexico's Pico di Orizaba. Our conversation today highlights Jason's story and his current and future adventures, including: Jason's background that led him down the FKT path How a change in thinking allowed him to move forward from his accident The origin of the "infinity loop" The challenges and risks of adventures at high altitude Jason's experience with HAPE (high altitude pulmonary edema) How Jason has trained for his recent adventures Why he chose to focus on the  7 Volcanic Summits What Jason faces on his next infinity loop attempt at Ojos Del Salado Jason's story is a fascinating and inspiring one - enjoy! Links & Resources from the Show: Learn more about Jason and his journey to 100 FKTs Check out Jason's FKT on the Pico De Orizaba Infinity Loop Listen to the Dirtbag Diaries on the origin of the Infinity Loop concept Read about the Volcanic Seven Summits of the World Watch Journey to Infinity Thank you Impossible Sleep! We're also supported by Impossible Sleep, a performance sleep drink to help high performers get the most out of their nightly rest. Impossible Sleep is a melatonin free sleep drink mix that provides deep recovery while gently lulling you to sleep. It only has two ingredients, with magnesium to promote muscle recovery and deep sleep, and L-theanine for a subtle calming effect that helps you wind down at the end of the day. High achieving runners have to prioritize their sleep - it's like a performance enhancing drug that allows us to absorb our training, improve, and race faster. The Impossible Sleep drink helps you optimize your bedtime routine so you can get as much deep recovery as possible. When you consider that studies have shown that sleep loss can lead to glucose imbalances, increased anxiety, and your risk of getting sick, it's a no-brainer to get as much high quality sleep as you can. Learn more about Impossible Sleep drink and be sure to use code jason20 to save 20% on your first subscription order, plus you'll get a free sleep kit as a welcome gift. Thank you 2before! Get primed for your run with an all-natural pre-workout called 2before made from New Zealand blackcurrant berries. Blackcurrant berries have been scientifically proven to increase cardiovascular endurance, speed up muscle recovery, reduce inflammation and support immunity.  Blackcurrant berries are actually more effective than beetroot, which has been used for some time to improve performance. They help with improved blood flow and inflammation management and are full of immune-boosting antioxidants. Go to 2before and use code JASON at checkout to save 30% and get free shipping.

My guest on the podcast this week is a coach who takes a holistic view of endurance training and considers himself a problem solver for endurance athletes. Keith Mueller is the founder of Higher Ground Athletics in Boulder, Colorado. His understanding of the details of movement patterns - including pronation and supination - will help you get a better grasp of this essential running mechanism. Keith and I met a few months ago on a group run, and we soon found ourselves deep in discussion about performance and training theory. He has worked with an array of athletes, ranging from weekend warriors to state champion cross-country teams. Keith's view of training is comprehensive, exposing athletes to the gamut of trainable qualities to make them better prepared for all the demands that running places on the body. Our conversation today will help you think differently (and likely in greater depth) than ever before on pronation and supination.  We discuss: The relationship between pronation and supination Why flat feet and high arches matter less than you might think The important role of rotation in pronation Your range of motion: use it or lose it Whether barefoot running helps retrain your movement patterns How variety gives your body the ability to improve The importance of moving away from idea of "good" or "bad" movement patterns Keith's ability to communicate complicated concepts make this a podcast that all runners will enjoy and benefit from! Links & Resources from the Show: Learn more about Keith and Higher Ground Athletics Follow Higher Ground Athletics on Instagram Watch more from Higher Ground Athletics on YouTube Need help with injury prevention? Thank you Lagoon! Our newest sponsor is Lagoon, maker of the most comfortable pillow I've ever used. And that's no hyperbole. I'm pleasantly surprised every night I lie down because this pillow is just perfect for me. Since I know that sleep is the #1 recovery tool at my disposal, I'm taking it a lot more seriously. I took their sleep quiz to find the right pillow for my body size and sleeping position at. It only takes 2 minutes and you'll find the type of pillow that will work best for you. I'm using the Fox and absolutely loving it. A big reason why is because it's adjustable. Since you can add or remove fill to get your alignment right, it's a great way to optimize the most important way you can become a better runner that isn't training: sleep. We all know how important sleep is. It's the best recovery tool that you have at your disposal - better than compression, ice, heat, massage, or anything else you can think of. Sleep is when the magic happens and your sleep quality matters. Take your rest and recovery to the next level with Lagoon and get 15% off your purchase with code strengthrunning here. Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. My favorite flavor is watermelon salt, but citrus salt is also a banger. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out DrinkLMNT to try their new flavor or get a free sampler pack. Thank You Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I've been taking their Immune Support and multivitamin over the last month and  I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs.  I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex!

My guest on the podcast this week is Hannah, a former one-on-one coaching client who recently earned a PR at the 2023 Boston Marathon. Hannah and I met a little over a year ago at a running retreat in Colorado and started working together shortly thereafter, with her focus almost exclusively on half marathons and marathons.  Recently Hannah started to contemplate going after a 5k PR, but has had questions about making the transition from endurance training to 5k specific workouts. Our discussion today revolves around the best way to make that transition. Hannah is already doing a lot of things right in her training, but needs help learning how to reorient her focus and tweak her workouts. In our conversation, Hannah and I cover: Hannah's running history and recent training What her typical week looks like How 5k training can help her long term development as a runner Learning how to engage psychologically with more intense efforts How to "bridge the gap" from marathon to 5k training Using shorter races on the road or track to get out of your comfort zone Transitioning to 5k specific workouts No matter what your preferred racing distance may be, you're sure to gain some insight on how to plan your training from this episode. Links & Resources from the Show: Join one of our coaching programs to run your next PR Get strong like Hannah with High Performance Lifting Learn more about 5k specific workouts How to engineer a 5k personal best Thank You Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I've been taking their Immune Support and multivitamin over the last month and  I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs.  I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex! Thank you Impossible Sleep! We're also supported by Impossible Sleep, a performance sleep drink to help high performers get the most out of their nightly rest. Impossible Sleep is a melatonin free sleep drink mix that provides deep recovery while gently lulling you to sleep. It only has two ingredients, with magnesium to promote muscle recovery and deep sleep, and L-theanine for a subtle calming effect that helps you wind down at the end of the day. High achieving runners have to prioritize their sleep - it's like a performance enhancing drug that allows us to absorb our training, improve, and race faster. The Impossible Sleep drink helps you optimize your bedtime routine so you can get as much deep recovery as possible. When you consider that studies have shown that sleep loss can lead to glucose imbalances, increased anxiety, and your risk of getting sick, it's a no-brainer to get as much high quality sleep as you can. Learn more about Impossible Sleep drink and be sure to use code jason20 to save 20% on your first subscription order, plus you'll get a free sleep kit as a welcome gift. Thank you 2before! Get primed for your run with an all-natural pre-workout called 2before made from New Zealand blackcurrant berries. Blackcurrant berries have been scientifically proven to increase cardiovascular endurance, speed up muscle recovery, reduce inflammation and support immunity.  Blackcurrant berries are actually more effective than beetroot, which has been used for some time to improve performance. They help with improved blood flow and inflammation management and are full of immune-boosting antioxidants. Go to 2before and use code JASON at checkout to save 30% and get free shipping.

Alex Hetherington is the race director for the Marine Corps Marathon - but he's not your typical race director. Alex is a retired Marine aviator and a member of the All-Marine running team for 14 years. His resume includes a win at the Armed Forces Marathon Championship in 1998 as well as an astounding 27 finishes at the MCM. Our conversation focuses on what you can expect from this year's race: What makes the MCM so special, and why it is referred to as "The People's Marathon" Why there is no "typical" weather for MCM The importance of planning pre-race logistics to get to the starting area How the newest race sponsors help support its environmental ethic Locations of hills on the course and how to tackle them How the course layout helps runners runners approach it in segments Fueling and hydration options and pace group support Unique aspects of the race, including support from active duty Marines throughout Links & Resources from the Show: Follow the Marine Corps Marathon on Instagram and Facebook Learn more about the Marine Corps Marathon Watch more about the Marine Corps Marathon on YouTube Want to PR your next marathon? Maximize Your Recovery with a Lagoon Pillow Our newest sponsor is Lagoon, maker of the most comfortable pillow I've ever used. And that's no hyperbole. I'm pleasantly surprised every night I lie down because this pillow is just perfect for me. Since I know that sleep is the #1 recovery tool at my disposal, I'm taking it a lot more seriously. I took their sleep quiz to find the right pillow for my body size and sleeping position at. It only takes 2 minutes and you'll find the type of pillow that will work best for you. I'm using the Fox and absolutely loving it. A big reason why is because it's adjustable. Since you can add or remove fill to get your alignment right, it's a great way to optimize the most important way you can become a better runner that isn't training: sleep. We all know how important sleep is. It's the best recovery tool that you have at your disposal - better than compression, ice, heat, massage, or anything else you can think of. Sleep is when the magic happens and your sleep quality matters. Take your rest and recovery to the next level with Lagoon and get 15% off your purchase with code strengthrunning here. Optimize Hydration with DrinkLMNT A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. My favorite flavor is watermelon salt, but citrus salt is also a banger. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out DrinkLMNT to try their new flavor or get a free sampler pack.

Matt Daniels is a professional athlete for Nike Trail Running who focuses on ultramarathon distances. He placed 7th in the NCAA 1500m, contributing to Adams State's first ever 1st place team finish in the Outdoor NCAA Championships. He transitioned to ultra trail running ever since, most recently winning the Gorge Waterfalls 50k earlier this year and competing at UTMB this summer. Matt and I discuss our shared love of the mile and how his college coach helped to shape him.  We delve into: The events Matt ran in college and his experiences as a middle distance runner Matt's unique comparison of the 3k and the 50 mile distances How his first trail race led him down the path to ultra running Typical training weeks for ultra races with different terrain and distances How Matt's college coach had a long term impact on all of his relationships Learning to get comfortable with slower ultra paces Great options for a fun first 50k! While Matt's success at a variety of distances is unique, his story of injury, recovery and learning how to get the best from himself is entirely relatable. Enjoy our conversation! Links & Resources from the Show: Follow Matt on Instagram and Strava Connect with Matt on LinkedIn Watch From Sub-4 to States on YouTube Learn more about injury prevention Thank You Previnex! We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I've been taking their Immune Support and multivitamin over the last month and  I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs. I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex! Thank you Impossible Sleep! We're also supported by Impossible Sleep, a performance sleep drink to help high performers get the most out of their nightly rest. Impossible Sleep is a melatonin free sleep drink mix that provides deep recovery while gently lulling you to sleep. It only has two ingredients, with magnesium to promote muscle recovery and deep sleep, and L-theanine for a subtle calming effect that helps you wind down at the end of the day. High achieving runners have to prioritize their sleep - it's like a performance enhancing drug that allows us to absorb our training, improve, and race faster. The Impossible Sleep drink helps you optimize your bedtime routine so you can get as much deep recovery as possible. When you consider that studies have shown that sleep loss can lead to glucose imbalances, increased anxiety, and your risk of getting sick, it's a no-brainer to get as much high quality sleep as you can. Learn more about Impossible Sleep drink and be sure to use code jason20 to save 20% on your first subscription order, plus you'll get a free sleep kit as a welcome gift.

If you're looking for a fall marathon that's the caliber of a big city race without the challenging logistics of the World Marathon Majors, be sure to consider the Twin Cities Marathon in Minneapolis-St. Paul, Minnesota. On the podcast this week I have Twin Cities Marathon race director, Eli Asch. Eli came to Twin Cities with extensive experience as the Director of Race Operations for the California International Marathon, as well as the Logistics and Operations Manager for the Austin Marathon and Half Marathon. He earned a BA at Whitman College where he was captain of the cross-country team, and received his MBA in Sports Business from San Diego State University. My conversation with Eli delves into all the important details of the Twin Cities Marathon. Whether you're racing it this year or considering it for 2024, you'll learn all the ins and outs of the race, including: What makes Twin Cities such a unique race Pre-race logistics and the best options for hotel locations Course specifics to plan your best race How to tackle the most challenging section of the course The extensive pace group selections for runners The best way to navigate race amenities beyond the finish line If you're in the final stages of preparing for Twin Cities, then have an amazing race!  If not, this discussion will give you excellent feedback on what to consider when choosing your next marathon. Links & Resources from the Show: Learn more about the Twin Cities Marathon   Follow the Twin Cities Marathon on Instagram and Facebook Listen to my previous episode with Eli on directing big races Want to PR your next marathon? Read more about planning your next marathon breakthrough Thank you Lagoon! Our newest sponsor is Lagoon, maker of the most comfortable pillow I've ever used. And that's no hyperbole. I'm pleasantly surprised every night I lie down because this pillow is just perfect for me. Since I know that sleep is the #1 recovery tool at my disposal, I'm taking it a lot more seriously. I took their sleep quiz to find the right pillow for my body size and sleeping position at. It only takes 2 minutes and you'll find the type of pillow that will work best for you. I'm using the Fox and absolutely loving it. A big reason why is because it's adjustable. Since you can add or remove fill to get your alignment right, it's a great way to optimize the most important way you can become a better runner that isn't training: sleep. We all know how important sleep is. It's the best recovery tool that you have at your disposal - better than compression, ice, heat, massage, or anything else you can think of. Sleep is when the magic happens and your sleep quality matters. Take your rest and recovery to the next level with Lagoon and get 15% off your purchase with code strengthrunning here. Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. My favorite flavor is watermelon salt, but citrus salt is also a banger. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out DrinkLMNT to try their new flavor or get a free sampler pack.

This week's guest on the podcast is a doctor of physical therapy and owner of the Lux Physical Therapy and Medicine practice in New York. Dr. Grayson Wickham is a certified strength and conditioning specialist and creator of the Movement Vault app. He has worked with athletes in a wide variety of sports at the elite level, from Olympians to tennis pros to NFL and MLB players. Grayson's specialty is sports and orthopedic performance and injuries. He has dedicated his time and energy to helping his patients use mobility to become pain free in their athletic endeavors as well as in their daily lives. Grayson and I discuss mobility work in depth and talk about the most effective practices for runners. We focus on: How Grayson developed an interest in mobility and injury resilience The differences between mobility and flexibility How we can add functional mobility to our training as runners The variety of ways that runners can gain mobility How cross training can help runners learn new movement patterns What it means to have active joint mobility Grayson's favorite dynamic stretches If you are trying to understand how mobility work can benefit your training, be sure to check out this episode! Links & Resources from the Show: Learn more about Grayson Check out the Movement Vault  Connect with Grayson on LinkedIn Follow Grayson on Instagram Invest in Strength Running training program here Thank You Previnex! We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I've been taking their Immune Support and multivitamin over the last month and  I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs.  I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex! Thank you Impossible Sleep! We're also supported by Impossible Sleep, a performance sleep drink to help high performers get the most out of their nightly rest. Impossible Sleep is a melatonin free sleep drink mix that provides deep recovery while gently lulling you to sleep. It only has two ingredients, with magnesium to promote muscle recovery and deep sleep, and L-theanine for a subtle calming effect that helps you wind down at the end of the day. High achieving runners have to prioritize their sleep - it's like a performance enhancing drug that allows us to absorb our training, improve, and race faster. The Impossible Sleep drink helps you optimize your bedtime routine so you can get as much deep recovery as possible. When you consider that studies have shown that sleep loss can lead to glucose imbalances, increased anxiety, and your risk of getting sick, it's a no-brainer to get as much high quality sleep as you can. Learn more about Impossible Sleep drink and be sure to use code jason20 to save 20% on your first subscription order, plus you'll get a free sleep kit as a welcome gift.

Jen Schumacher is currently the mental performance consultant for Northwestern University's football program. Previously she was the Assistant Director of the Performance Psychology program at West Point Military Academy. She is also a professional speaker and provides training for elite performers in many fields, whether ultra-endurance athletes or Fortune 100 executives. Our discussion focuses on an introduction to sports psychology, how it applies to endurance sports, and how to create a regular practice that will allow you to reap the benefits. Some of the topics we touch on include: Jen's background & the goals of the Performance Psychology Program at West Point The best way for endurance runners to get started with performance psychology Common mistakes for athletes using mindset training The best approach to tackling the mental skills we seek as runners How to avoid the comparison trap and turn it into something positive How Jen applied performance psychology to her own ultra-endurance swimming My conversation with Jen with help make sports psychology more accessible for everyone. The more regularly you can make it a part of your own training, the better the results will be! Links & Resources from the Show: Enroll in our complimentary mindset course Listen to a podcast about mental toughness and skill building Learn more about specific mental toughness for runners strategies Enroll in Mindset Mastery Thank you Lagoon! Our newest sponsor is Lagoon, maker of the most comfortable pillow I've ever used. And that's no hyperbole. I'm pleasantly surprised every night I lie down because this pillow is just perfect for me. Since I know that sleep is the #1 recovery tool at my disposal, I'm taking it a lot more seriously. I took their sleep quiz to find the right pillow for my body size and sleeping position at. It only takes 2 minutes and you'll find the type of pillow that will work best for you. I'm using the Fox and absolutely loving it. A big reason why is because it's adjustable. Since you can add or remove fill to get your alignment right, it's a great way to optimize the most important way you can become a better runner that isn't training: sleep. We all know how important sleep is. It's the best recovery tool that you have at your disposal - better than compression, ice, heat, massage, or anything else you can think of. Sleep is when the magic happens and your sleep quality matters. Take your rest and recovery to the next level with Lagoon and get 15% off your purchase with code strengthrunning here. Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. My favorite flavor is watermelon salt, but citrus salt is also a banger. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out DrinkLMNT to try their new flavor or get a free sampler pack.

Meniscus injuries can have a significant impact on your ability to walk, run and train consistently. Although this injury is less common for runners, understanding management and treatment is essential for long term health and durability. Dr. Kevin Stone graduated from Harvard and the University of North Carolina School of Medicine. His clinical work focuses on keeping people active in the sports they love, and he has served a wide array of athletic groups including the US Ski Team, multiple ballet companies, and the US Olympic Training Center. In addition to his work as an orthopedic surgeon, Dr. Stone is an innovator in the field. Some of his inventions include a glucosamine beverage, a collagen meniscus implant, and the three-tunnel technique of meniscus transplantation, and he has been issued approximately 50 US patents for his work. If you're looking for expertise on meniscus injuries, Dr. Stone is at the top of his field. Our discussion today will give you a better understanding of this type of injury, including: Understanding the meniscus and what it means to have a meniscus injury Are meniscus injuries a concern for runners? The most common causes of meniscus injuries How to prevent a meniscus injury (it's probably not what you think!) The importance of good mechanics in injury prevention Why you need to investigate your doctor's bias for treatment Meniscus injury treatment options and the recovery process Hopefully you will never be faced with a meniscus injury, but if so this podcast will help you get back on track to running pain free. Links & Resources from the Show: Learn more about Dr. Stone at The Stone Clinic Read more about ongoing studies at Stone Research Get Dr. Stone's book, Play Forever Listen to Dr. Stone's TED Talk on the future of joint replacement  Get our complimentary injury prevention course! Thank You AG1! We're also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It's recommended by professional athletes and has over 7,000 positive reviews. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out AG1 to redeem your offer today. Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. I was just at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

Some of us are lucky enough to find a mentor to guide our long-term love affair with running. They set the standard high in their own accomplishments and inspire us to do the same. Jim Butler, whom I'll forever refer to as "Coach",  has been doing that for over 30 years as the head coach of men's cross country team at my alma mater, Connecticut College.   Coach Jim Butler was the 2002 New England Cross Country coach of the year, the 2004 New England Small College Athletic Conference Coach of the year, and an impressive 2:37 marathoner. He coached multiple national qualifiers and took his 2002 team to the national championship meet. Our conversation includes: Memories from his competitive days at Rutgers and road racing in Connecticut What has kept him invested in the sport for so long The intangibles he seeks out in prospective athletes above and beyond fast finish times Training strategies and mindset to take your performance to the next level The impact of new technology on the sport Coach has had such an impact on my running and my career - I know you'll enjoy our conversation! Links & Resources from the Show: Want your own team?  Join Team Strength Running Read more wisdom from Coach (and check out my 2005 cross-country picture!) Become a fan of the Connecticut College Men's Cross Country Team Thank You Previnex! We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I've been taking their Immune Support and multivitamin over the last month and  I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs. I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex! Thank you Lagoon! Our newest sponsor is Lagoon, maker of the most comfortable pillow I've ever used. And that's no hyperbole. I'm pleasantly surprised every night I lie down because this pillow is just perfect for me. Since I know that sleep is the #1 recovery tool at my disposal, I'm taking it a lot more seriously. I took their sleep quiz to find the right pillow for my body size and sleeping position at. It only takes 2 minutes and you'll find the type of pillow that will work best for you. I'm using the Fox and absolutely loving it. A big reason why is because it's adjustable. Since you can add or remove fill to get your alignment right, it's a great way to optimize the most important way you can become a better runner that isn't training: sleep. We all know how important sleep is. It's the best recovery tool that you have at your disposal - better than compression, ice, heat, massage, or anything else you can think of. Sleep is when the magic happens and your sleep quality matters. Take your rest and recovery to the next level with Lagoon and get 15% off your purchase with code strengthrunning here.

Elisabeth Scott, a multiple-certified running coach and host of the Running Explained Podcast, joins us to discuss all things WORKOUTS. What is a workout? What is the purpose of a workout? What are the different types of workouts? We discuss pacing vs. running via perceived effort, the philosophy behind workouts, and how to structure them.  Links & Resources from the Show: Elisabeth's podcast Running Explained Let me help you with a training plan Follow Elisabeth on Instagram Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. My favorite flavor is watermelon salt, but citrus salt is also a banger. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out DrinkLMNT to try their new flavor or get a free sampler pack. Thank You AG1! We're also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It's recommended by professional athletes and has over 7,000 positive reviews. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out AG1 to redeem your offer today.

On this episode I have the dynamic duo of Tina Muir and Zoë Rom. Tina was formerly a professional runner for Great Britain and now hosts the Running for Real Podcast. Zoë is an elite ultra runner and Editor in Chief of Trail Runner Magazine. While each has been a guest on the podcast in the past, this is my first time having a discussion with them both! Zoë and Tina bring a unique perspective to running that has been missing from the books on training and racing that currently exist. Our discussion focuses on what it means to be a sustainable runner, and the various ways you can integrate your personal running journey with the broader community and environment.  Topics we explore include: Zoe and Tina's background and involvement in the running community How a shared love of composting helped lead to writing Becoming a Sustainable Runner Why doing more for "future us" vs. "present us" creates longevity in the sport How to put yourself in positions for a growth mindset The variety of ways you can find and create a running community Zoe and Tina are insightful and engaging, and can help you find even greater meaning in your running. Enjoy our conversation! Thank You Previnex! We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I've been taking their Immune Support and multivitamin over the last month and  I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs.  I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex! Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. I was just at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

Racing a fast 5k is a thrill. In this episode, Jason shares the foundational and specific workouts that help you race your best over 5,000m. Links & Resources from the Show: Learn more about Team Strength Running Read more about training as a masters runner Structure your training to sharpen for a 5k Get a 5k training plan from our programs Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The watermelon flavor has become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out DrinkLMNT to try their new flavor or get a free sampler pack. Thank You AG1! We're also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It's recommended by professional athletes and has over 7,000 positive reviews. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop – the choice is yours. Check out AG1 to redeem your offer today.

This week's coaching call with Team Strength Running member Chris Robinson will help put all the pieces together for running a fast 5k. This episode originally aired in 2021 but remains useful and relevant for any runner hoping to take their racing to the next level. Chris is a cross-country coach at Eureka College who has raced a variety of distances from 5ks to ultras. His sub-20 5k PR came several years ago in the midst of primarily aerobic half-marathon training. Since then his training has varied in consistency, as he has often put the needs of his collegiate runners ahead of his own. To challenge himself, Chris planned to race a 5k every month of the year as motivation to get back to consistent training and earn a new PR at the distance. We discuss his running background and training history, then delve into what he can do moving forward to train for a PR without getting burned out or injured from monthly racing. Our conversation covers: How Chris has struggled in the past with training structure Why increasing volume should be his initial priority How to implement speed maintenance work and strength training Strategies to keep his easy runs truly easy Why capacity building also improves your ability to sharpen your fitness Creating a plan to gradually make workouts more challenging and race-specific If you're looking to improve in the 5k or just learn how to improve your training structure, you'll enjoy my conversation with Chris! Links & Resources from the Show: Learn more about Team Strength Running Read more about training as a masters runner Structure your training to sharpen for a 5k Thank You Previnex! We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I've been taking their Immune Support and multivitamin over the last month and  I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs.  I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex! Thank you to our Performance Training Journal! We're also brought to you by our very own Performance Training Journal, which is now available on Amazon. Since I started running in 1998, I've kept a hardcopy training journal. Holding a tangible log, writing in it daily, and reflecting on the ups and downs of running is a surefire way to improve.  This hardcopy training journal helps you focus on the training metrics that matter, prioritizes a long-term outlook so you don't take any shortcuts, and maintains your motivation with strategic self-praise. With a no-frills, functional design, the Performance Training Journal includes coaching advice on racing, injury prevention, strength training, and more. It will guide you through race scheduling, how to plan your race morning, the best workouts for endurance runners, and encourage you to track your personal bests over time.  You have the space to make this journal your own whether you're a new runner or a professional, a trail or road runner, or a mid-distance specialist or ultra marathoner.⁣ So don't just track your running, learn from it with the Performance Training Journal! Check it out today on Amazon.

When evaluating any new technology and whether it will help your running, product reviews are typically our first means of learning about the pros and cons of a product. By learning how to use these reviews to your advantage, you're more likely to make better decisions about which products work best for you. This week's guest on the podcast has reviewed just about every type of gear imaginable, from clothing and shoes, to recovery tools, to watches and smart rings. Ashley Mateo is likely a familiar name, as she has written for just about every major media outlet including Runner's World, Bicycling, Women's Health, Health, Shape and  Self.  In addition to her writing and prolific product testing, Ashley is a RRCA and UESCA certified running coach and an accomplished marathoner. She also publishes one of my favorite running newsletters, The Rundown, which is available on Substack. With her extensive experience testing a variety of products, Ashley has unique insights into using product reviews to help you search for new gear. By learning how to think more critically about these reviews, you can evaluate gear before making an investment, and know how to get the most out of your purchase. Ashley and I talk about her background in the sport and then dig into the product review process, including: How Ashley was introduced to running through triathlon Her favorite products to review Ashley's critical process for reviewing different types of products Why wearing a smart ring has changed how Ashley uses her running watch What consumers should pay attention to in reviews Ashley's dream product to review Our discussion will show you how to get the most out of your next running purchase! Links & Resources from the Show: Learn more about Ashley on her website Read Ashley's newsletter, The Rundown, on Substack Follow Ashley on Instagram and Twitter Find out  how to choose the perfect running shoe on my recent podcast with Matt Klein, DPT Subscribe to my YouTube channel for upcoming product reviews from a coaching perspective Thank you BetterHelp! Thank you to our newest sponsor, BetterHelp. BetterHelp is the world's largest therapy service, and it's 100% online. I've been speaking more openly recently about my own mental health struggles last year as I went through a divorce. And while running was certainly an outlet, it could never replace actual therapy to help me process everything I was going through at the time.  If you're struggling with any kind of mental health issue right now, it's certainly impacting your running and I want you to be as healthy as possible - both physically and mentally. Improving your mindset is a powerful lever to pull to improve your relationship with running. With BetterHelp, you can message your therapist at any time, schedule live sessions when it's convenient for you (or use text), and change your therapist at no extra charge. Improve your mental skills - and make running more manageable - with BetterHelp. Get 10% off your first month here at BetterHelp. Thank You AG1! We're also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It's recommended by professional athletes and has over 7,000 positive reviews. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out AG1 to redeem your offer today.

Running is one of the most popular and widespread activities in the country, yet coverage of the sport pales in comparison to team sports such as baseball and football. Media attention to trail and ultrarunning is even more limited, due to challenging accessibility and technology limitations. My guest on the podcast came to running nearly a decade ago, and quickly fell in love with the mountains, trails, and the ultra world. Finn Melanson is the host of Singletrack, one of the most successful podcasts about the trail and ultra scene. His experience covering and participating in the sport have given him unique insight into its recent growth, and where it's headed in the years to come. While Finn and I start by discussing the phenomenal race by Courtney Dauwalter at Western States, we focus on the evolution of ultrarunning and how its coverage continues to improve. While ultrarunning is still a niche sport, it's on a trajectory to become more widely watched in the near future. Finn and I talk about why and how this is happening, including: The importance of having the right people involved in the sport at the right time Why storytelling plays such an important role in making ultras more widely accessible Differences in livestream technology in Europe and the US How UTMB is trying to become the "world Series" of ultrarunning Trail running's influence on podcast and media coverage The evolution of trail and ultrarunning over the past 10 years How running can develop into a geographically based team sport Finding ways to attract people to the sport who will never run an ultra If you love running and want to understand the possibilities for growth in our sport, this podcast is for you! Links & Resources from the Show: Follow Singletrack on Instagram and Twitter Listen to the Singletrack podcast on Youtube, Spotify or Apple Podcasts Read more about what professional trail and ultrarunners typically earn Learn about novel ideas for ultrarunner sponsorship Thank You Previnex! We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I've been taking their Immune Support and multivitamin over the last month and  I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs.  I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex! Thank you to our Performance Training Journal! We're also brought to you by our very own Performance Training Journal, which is now available on Amazon. Since I started running in 1998, I've kept a hardcopy training journal. Holding a tangible log, writing in it daily, and reflecting on the ups and downs of running is a surefire way to improve.  This hardcopy training journal helps you focus on the training metrics that matter, prioritizes a long-term outlook so you don't take any shortcuts, and maintains your motivation with strategic self-praise. With a no-frills, functional design, the Performance Training Journal includes coaching advice on racing, injury prevention, strength training, and more. It will guide you through race scheduling, how to plan your race morning, the best workouts for endurance runners, and encourage you to track your personal bests over time.  You have the space to make this journal your own whether you're a new runner or a professional, a trail or road runner, or a mid-distance specialist or ultra marathoner.⁣ So don't just track your running, learn from it with the Performance Training Journal! Check it out today on Amazon.

Running shoe technology has evolved dramatically in recent years. More than ever, it's easy to be overwhelmed by all the possible options. Add the arrival of carbon-plated "super shoes" and choosing a shoe becomes even more confusing. On the podcast today is Dr. Matthew Klein, a professor of Physical Therapy at West Coast University Center for Graduate Studies who specializes in orthopedic, geriatric, and sports rehabilitation. Matt has been running for over a decade and was an accomplished Division III runner as the 2012 NWC 10,000m champion. Matt's love for running led him to specialize in treating runners of all ages and abilities. He is also the founder of Doctors of Running, which provides detailed running shoe reviews. When it comes to figuring out what to put on your feet, Matt is an incredible resource. While Matt and I begin by talking about running shoe options, we also touch on a lot of concepts that are broadly applicable to everyone's running. Our discussion includes: Why there is no perfect shoe for everyone How beginners and experienced runners may vary in their shoe selection criteria The importance of viewing your shoe as a tool Shoe characteristics to consider for recovery runs, workouts and  long runs How we are evolving from the idea of  "motion control" shoes to "stable neutral" shoes The importance of allowing your body time to adapt, especially to more minimal footwear Don't be intimidated by all the various running shoe options.  Matt will help make your next decision an easier one! Links & Resources from the Show: Follow Matt and Doctors of Running on Instagram Watch Doctors of Running on YouTube Visit the Doctors of Running Website Listen to the Doctors of Running Podcast Connect with Matt and Doctors of Running on LinkedIn Get stronger with Strength Running! Thank you BetterHelp! Thank you to our newest sponsor, BetterHelp. BetterHelp is the world's largest therapy service, and it's 100% online. I've been speaking more openly recently about my own mental health struggles last year as I went through a divorce. And while running was certainly an outlet, it could never replace actual therapy to help me process everything I was going through at the time.  If you're struggling with any kind of mental health issue right now, it's certainly impacting your running and I want you to be as healthy as possible - both physically and mentally. Improving your mindset is a powerful lever to pull to improve your relationship with running. With BetterHelp, you can message your therapist at any time, schedule live sessions when it's convenient for you (or use text), and change your therapist at no extra charge. Improve your mental skills - and make running more manageable - with BetterHelp. Get 10% off your first month here at BetterHelp. Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the bboard to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. I was just at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

This week's guest on the podcast has the amazing ability to build community wherever he goes. On an average week, you may find him leading a group of 40 runners or training alongside past Olympians. Jonathan Levitt is a runner and host of the For the Long Run Podcast, and perhaps secretly, the (unofficial) mayor of Boulder, Colorado. Jon moved to Boulder several years ago and is a huge presence in the running community. He thrives off the companionship of group runs, and often does at least 4 of his 6 runs each week with friends. Through trial and error Jon has learned how to manage the logistics of running with both faster and slower runners, while blending it seamlessly into his own training schedule. Jon and I discuss the incredible running community of Boulder, along with: How Jon finds joy in helping others feel like they belong The unique aspects of Boulder's running scene What is the "soft hour" in Boulder and why it works so well The ways Jon balances his training while joining other runners How to build a running community in your hometown The importance of emulating the mental models of other runners Jon is thoughtful, fun, and full of insights on what makes a running community great. Enjoy! Links & Resources from the Show: Visit Jon's podcast website, For the Long Run Follow Jon on Twitter and Instagram Listen to the For the Long Run podcast on YouTube Subscribe to Jon's newsletter Listen to Jon's podcast episode with Jason Join Strength Running's community! Thank You AG1! We're also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It's recommended by professional athletes and has over 7,000 positive reviews. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out AG1 to redeem your offer today. Thank you to our Performance Training Journal! We're also brought to you by our very own Performance Training Journal, which is now available on Amazon. Since I started running in 1998, I've kept a hardcopy training journal. Holding a tangible log, writing in it daily, and reflecting on the ups and downs of running is a surefire way to improve.  This hardcopy training journal helps you focus on the training metrics that matter, prioritizes a long-term outlook so you don't take any shortcuts, and maintains your motivation with strategic self-praise. With a no-frills, functional design, the Performance Training Journal includes coaching advice on racing, injury prevention, strength training, and more. It will guide you through race scheduling, how to plan your race morning, the best workouts for endurance runners, and encourage you to track your personal bests over time.  You have the space to make this journal your own whether you're a new runner or a professional, a trail or road runner, or a mid-distance specialist or ultra marathoner.⁣ So don't just track your running, learn from it with the Performance Training Journal! Check it out today on Amazon.

The Western States Endurance Run (WSER) is an iconic fixture in the world of ultrarunning. As the world's oldest 100 miler, it has become a symbolic representation of the ultimate endurance challenge. Few people have as much knowledge about Western States as my guest today, Andy Jones-Wilkins. Andy has completed Western States an incredible 10 times, along with other 100 milers such as Hardrock, Leadville, Wasatch and Vermont. Andy's love for the Western States Endurance Run (WSER) is undeniable, but as a coach his understanding of training and racing applies to all areas of the sport. We discuss a variety of topics today, including: Andy's detailed knowledge of the WSER history and course How Western States compares to other challenging 100 mile courses Andy's two prerequisites for running a 100 miler Run workouts that are specific to long ultras and the Western States course All the logistics that surround racing the 100 mile distance How to determine your "all day pace" that is essential to long events With Western States rapidly approaching, Andy's stories about the race are bound to make you intrigued by this fantastic event. Enjoy! Links & Resources from the Show: Follow Andy on Twitter and Facebook Learn more about the Western States Endurance Run Read AJW's Taproom on iRunFar Listen to the Crack A Brew podcast Follow Western States coverage on iRunFar Thank You Previnex! We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I've been taking their Immune Support and multivitamin over the last month and  I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs.  I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex! Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the bboard to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. I was just at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

This week's guest on the podcast did not start running until 2018, but he quickly developed an intense love for the sport. His passion for running coincided with his newfound sobriety, and the parallels he discovered in the two helped him truly live the mantra one day at a time. Tommie Runz has built an enormous following both on Instagram and through his podcast, the Run Eat Sleep Show. We happened to meet at Skratch Labs Cafe on Global Running Day in Boulder.  After sharing some miles together, I got him on the podcast the very next day to tell his unique story, including his adventures running multiple marathons. In his short running career Tommie has already run half of the World Marathon Majors and earned an impressive 2:46 PR on Boston's challenging course this past April. Tommie continues to work with a number of running brands and represents those who are all too often an infrequent presence in the running community. Tommie and I discuss how he got involved in running, and how he has accomplished so much in such a short window of time.  Some of the topics we touch on include: How Tommie's journey of running and sobriety coincided Why his (over)zealous start to running initially led to injury Learning patience from his running coach Why he loves the daunting unknowns of the marathon Tommie's progression to running 3 marathons in 60 days Why he switched up his current training for shorter races Tommie's story is inspiring and his love for the sport is contagious. Enjoy! Links & Resources from the Show: Listen to Tommie's podcast, the Run Eat Sleep Show Learn more about Tommie Runz  Check out Tommie on Instagram Follow Tommie's running on Strava Learn more about marathon myths and breakthroughs Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The watermelon flavor has become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out DrinkLMNT to try their new flavor or get a free sampler pack. Thank You AG1! We're also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It's recommended by professional athletes and has over 7,000 positive reviews. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out AG1 to redeem your offer today.

This week's episode is a repost from the Adaptive Zone Podcast, hosted by Matthew Boyd. Matt is a physiotherapist and running coach who specializes in helping runners overcome injury while setting new PRs. His podcast addresses runners and triathletes to help them move from injury and rehabilitation into performance. On the podcast Matt gives Jason a hypothetical case study for "Carrie", a marathoner with a 3:48 PR who is looking to go sub-3:45 but can't quite seem to get there. She runs 2 marathons each year and averages between 40 and 60 km (25-37 miles) each week. Matthew and Jason look at how Carrie's training can change moving forward to help her earn a new personal best in the marathon. While they focus on two possible overarching changes in training, we also dive into the details, including: Why time away from the marathon can make you faster The difference between fast and hard running How both mental and physical recovery can help you improve The principle of specificity in race training Why hill workouts prepare you run faster on the flats Treating racing as a skill that can be improved Our case study is applicable to the training of so many runners - you're bound to learn something that helps you improve! Links & Resources from the Show: Learn more about Matt Listen to the Adaptive Zone podcast Learn more about how to engineer a marathon PR Let me help you reach your goals Thank You Previnex! We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I've been taking their Immune Support and multivitamin over the last month and  I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs.  I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex! Thank You GOODR! If you watch my videos on YouTube you know that I've been wearing Goodr sunglasses for nearly a decade. They're super affordable - starting at only $25, made for running so they stay on your face, and the styles are just wild. They're also a 100% Carbon Neutral company, meaning they offset all of their carbon emissions, and they donate 1% of their profits to environmental causes.  Goodr offers a 30-day money back guarantee and 100% satisfaction but I know you'll find a pair you love from the hundreds of styles they have. Find yours here at Goodr to get free shipping!

This week's guest on the podcast can help you better understand all the varied components of activating our glutes. Lisa Mitro is a Doctor of Physical Therapy who focuses on helping runners prevent and treat repetitive stress injuries. Her practical, action-focused advice has earned her over 110,000 followers on Instagram. While the glute muscles are incredibly important for runners, they can also be a source of frustration and confusion. Whether it's learning the difference between glute strengthening and activation, or discovering how we mistakenly compensate with other parts of the body, Lisa makes glute training easier to understand. Lisa and I address all things related to your glutes, including practical steps to improve your running and injury resilience.  We discuss: Glute basics, including the 3 different muscles and how each are used for running The often misunderstood difference between glute strength vs activation Common mistakes runners make with glute activation How to "build the house" when it comes to glute strengthening, from a foundation of stability to the roof of power The best way runners can prioritize glute strength (hint: don't skip the warmup!) Lifestyle changes and awareness to improve your glutes Lisa's advice can benefit runners of any level - you won't want to miss this episode! Links & Resources from the Show: Listen to Lisa's Podcast Learn more about Lisa Watch Lisa on YouTube Practice activating your glutes for your run Learn more about Strength Running's coaching programs Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The watermelon flavor has become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out DrinkLMNT to try their new flavor or get a free sampler pack. Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the bboard to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. I was just at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

When it comes to health and fitness, Tony Horton needs no introduction. For over 40 years he has been involved in the fitness industry, and continues to be a model of health well into his 60s. Tony became a household name with the development of P90X, and has worked with a number of celebrities including Bruce Springsteen and Tom Petty. Although Tony does not run competitively, he explores his local California trails on the run each week as part of his regular fitness routine. Tony has long emphasized becoming a well rounded athlete in body and mind, and his training reflects this. My discussion with Tony focuses on the mental and physical benefits of fitness. Without both elements, the journey is less valuable and meaningful. Some of the topics we delve into include: How Tony got immersed in the world of fitness The early impact of fitness on both his body and mind The development and evolution of the popular P90X training system How Tony has continued to evolve alongside the fitness industry Why consistency and flexibility are key to making fitness a lifelong practice The importance of optimizing essentials like sleep, diet, and recovery as you get older Tony's message is valuable and relatable for all athletes.  Enjoy our discussion! Links & Resources from the Show: Learn more about Tony on his website Follow Tony on Twitter, Instagram, and Facebook Check out Power Nation Fitness and Power Life Let me help you reach your goals Thank You Previnex! We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I've been taking their Immune Support and multivitamin over the last month and  I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs.  I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex! Thank You GOODR! If you watch my videos on YouTube you know that I've been wearing Goodr sunglasses for nearly a decade. They're super affordable - starting at only $25, made for running so they stay on your face, and the styles are just wild. They're also a 100% Carbon Neutral company, meaning they offset all of their carbon emissions, and they donate 1% of their profits to environmental causes.  Goodr offers a 30-day money back guarantee and 100% satisfaction but I know you'll find a pair you love from the hundreds of styles they have. Find yours here at Goodr to get free shipping.

This week we're here to celebrate episode 300! Over the years several common themes have emerged from interviewing the best and brightest in physiology, strength, coaching and psychology. Ultimately, finding joy in the process of improvement is what drives my long term love affair with the sport, and I encourage you to do the same. This can come in a number of different ways, including: Knowing your "why" and finding your purpose - whether it's running faster, further, or seeking new adventures Discovering running friends that make the improvement process more fun Immersing yourself in the sport with a coach, a club, or a like-minded community Valuing the fun and challenge of workouts over metrics - improvement isn't always about the numbers I'm so grateful to have an amazing community or listeners, and look forward to the next 300 episodes! Links & Resources from the Show: Find your community and join our Team Strength Running group Learn more about how to lift weights for power with High Performance Lifting Looking for a training program to help you improve? Let me help. Track your training with the new Performance Training Journal Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The watermelon flavor has become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out DrinkLMNT to try their new flavor or get a free sampler pack. Thank You Athletic Greens! We're also supported by AG1, the greens superfood mix by Athletic Greens. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It's recommended by professional athletes and has over 7,000 positive reviews. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out Athletic Greens to redeem your offer today.

If you are familiar with ketones, you know that they are commonly associated with a long term, low carbohydrate diet that can be challenging for runners to sustain. But what if you could get the benefits of ketones as a supplement, rather than a dietary change?  This week's guest is Dr. Latt Mansor. He is the lead researcher at HVMN, holds a PhD from Oxford in physiology, anatomy, and genetics, and also earned his Master's degree from Columbia in biotechnology. Latt is a renowned expert in metabolic health and cardiovascular disease, and regularly consults with elite sport, military, clinical and research organizations. Since this is far from my area of expertise, Latt explains the role of ketones in the body before we discuss their benefits for athletes. Some of the topics we focus on include: How he got interested in the topic of ketones The differences between endogenous and exogenous ketones How ketone supplementation has evolved over time Why ketones are a fuel source, not a stimulant How endurance athletes benefit from ketone supplementation A protocol for endurance athletes interested in supplementation Ketones are a fascinating area of research with a lot of potential benefits. I know you'll enjoy our conversation! Links & Resources from the Show: Learn more about Health Via Modern Nutrition Follow Latt on Instagram Listen to Latt's HVMN podcast Connect with Latt on LinkedIn Learn more about nutrition for runners Thank You Previnex! We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I've been taking their Immune Support and multivitamin over the last month and  I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs.  I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex! Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the bboard to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. I was just at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

Traditional training plans focus on one distance at a time, whether it's a fast 5k or a marathon PR. But what if your race schedule looks a little less traditional? Today's podcast answers a question from a listener named Mike who is curious about combining a fast road marathon and a hilly 50-mile ultramarathon into one training cycle. Is this possible? Is it risky to race a 50 miler only 2 months after a marathon? On the podcast today I have my friend and former competitor, Mario Fraioli, to discuss how to approach training for this type of endeavor. Mario is runner, coach, and host of The Morning Shakeout podcast. Over the past few months, Mario has run his own unique combination of races, including the Boston Marathon and an indoor mile. As an incredibly competitive Master's runner, Mario had strong performances at both, running a 4:30 for the mile and a 2:34 at the Boston Marathon. Mario and I discuss the best training approach for runners like Mike who are attempting two ambitious efforts in one training cycle and address questions including: Is it best to do one longer cycle or two shorter training cycles? What's the best way to build in recovery after the marathon? How should you balance flat road training with hilly trail preparation? If you have a history of injury, what are the caveats? What are the mental challenges for this type of training? Mario is thoughtful and insightful, and his experience and knowledge will help prepare you for whatever distance you're racing.  I know you'll enjoy our conversation! Links & Resources from the Show: Learn more about Mario Subscribe to The Morning Shakeout Listen to The Morning Shakeout podcast Follow Mario on Instagram and Twitter Join The Morning Shakeout on Strava Looking for a training program for your next race? Let me help. Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping. DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The citrus flavor has quickly become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out DrinkLMNT to try their new flavor or get a free sampler pack.  Thank you to our Performance Training Journal! We're also brought to you by our very own Performance Training Journal, which is now available on Amazon. Since I started running in 1998, I've kept a hardcopy training journal. Holding a tangible log, writing in it daily, and reflecting on the ups and downs of running is a surefire way to improve.  This hardcopy training journal helps you focus on the training metrics that matter, prioritizes a long-term outlook so you don't take any shortcuts, and maintains your motivation with strategic self-praise. With a no-frills, functional design, the Performance Training Journal includes coaching advice on racing, injury prevention, strength training, and more. It will guide you through race scheduling, how to plan your race morning, the best workouts for endurance runners, and encourage you to track your personal bests over time.  You have the space to make this journal your own whether you're a new runner or a professional, a trail or road runner, or a mid-distance specialist or ultra marathoner.⁣ So don't just track your running, learn from it with the Performance Training Journal! Check it out today on Amazon.

If you're looking to take your running to the next level, strategic use of a training log can help you get there. Using a journal to collect your thoughts, plan your goals, and analyze your short and long-term training can provide unique insights to improve as a runner. With that in mind, this week's podcast is a special edition to introduce something I have been working on over the past nine months. Strength Running's own running log - The Performance Training Journal - is now available! The power of reflection is real. While an electronic log on Strava can store your mileage and splits, it doesn't encourage any interaction or reflection. There is little opportunity for growth. While a pencil and paper log may sound archaic these days, the simple act of writing and reflecting has more power to improve your running than any app. If you aren't logging the details of your training, you're missing an opportunity for improvement. This edition of the podcast is meant to help you understand the value of a journal and learn how the Performance Training Journal has been created and refined to help you get the most from your running.  You'll learn how our  journal can help you... Focus on the most useful training metrics  Approach your training to continue improving Gain a better understanding  of your body's capabilities and limitations Find confidence leading into a key event Learn about strength training, injury prevention, race planning and more Get started with the Performance Training Journal today! Thank You Previnex! We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I've been taking their Immune Support and multivitamin over the last month and  I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs.  I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex! Thank You Gold Coast Marathon We're supported by the Gold Coast Marathon which takes place in Queensland, Australia on July 2nd, 2023. Get yourself a memory of a lifetime and commit to this amazing destination race in one of the most beautiful countries that I've ever visited. You can run the marathon or any distance down to 5k, but the marathon course is flat and fast with only 75 meters of elevation gain. Over 60% of finishers self-report a PR at the end of the race.  I spent 6 weeks in Australia, with one of them being in Coolangatta on the Gold Coast. The beaches are stunning, the people are friendly, and the natural environment of this region is so beautiful.  If I could go back there and run this race with you, I would in a heartbeat. The Gold Coast Marathon is a World Athletics Label Road Race and this will be the 43rd running of it. Get yourself that shiny new PR on a fast course - with a destination race you're going to love, at the Gold Coast Marathon on July 2nd. Learn more here, but don't wait because early bird pricing ends on April 28th.

Running form has often focused on concepts like cadence and footstrike to create change and improve efficiency. But a "top down" approach - focusing on the arms, torso, and cues - is an innovative and accessible way to become a stronger, healthier runner. This week's guest on the podcast is Paul Mackinnon, a former semi-pro hockey player who has become an expert on gait retraining. Paul is from Melbourne, Australia and has worked with many high level athletes over the years to improve their running form, including former podcast guest and 2:19 marathoner Peter Bromka. My discussion with Paul is a masterclass on form. Despite this being a complex topic, his ideas are easy to grasp and  have made me rethink some commonly held concepts about running technique. Some of the topics we discuss on the episode include: Paul's "top down" approach to thinking about running form and technique 3 of the most common problem areas for runners How your arms create lift in your running The underestimated torso - why we need to focus here first The impact of running shoes on form Form cues that help reinforce proper form Why the "don't fix what isn't broken" mentality may not be the best way to approach running technique The importance of body awareness to create change in your form This week's episode can help runners learn how to improve their form at any stage of the game.  Enjoy! Links & Resources from the Show: Learn more about Paul and how to improve your running technique Get 25% off your first month membership at The Balanced Runner here, or use code strengthrunning Follow Paul on Instagram and Facebook Watch Pauls videos on YouTube and Vimeo Download our cheat sheet on form cues Read more on running form and efficiency Thank you Elemental Labs! A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping. Elemental Labs' products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The citrus flavor has quickly become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out Elemental Labs to try their new flavor or get a free sampler pack.  Thank You Gold Coast Marathon We're supported by the Gold Coast Marathon which takes place in Queensland, Australia on July 2nd, 2023. Get yourself a memory of a lifetime and commit to this amazing destination race in one of the most beautiful countries that I've ever visited. You can run the marathon or any distance down to 5k, but the marathon course is flat and fast with only 75 meters of elevation gain. Over 60% of finishers self-report a PR at the end of the race.  I spent 6 weeks in Australia, with one of them being in Coolangatta on the Gold Coast. The beaches are stunning, the people are friendly, and the natural environment of this region is so beautiful.  If I could go back there and run this race with you, I would in a heartbeat. The Gold Coast Marathon is a World Athletics Label Road Race and this will be the 43rd running of it. Get yourself that shiny new PR on a fast course - with a destination race you're going to love, at the Gold Coast Marathon on July 2nd. Learn more here, but don't wait because early bird pricing ends on April 28th.

On the podcast this week I have Sarah Gearhart, a writer and 14-time marathoner. She's a sports journalist whose work has appeared pretty much everywhere, including The New York Times, The Wall Street Journal, ESPN, Runner's World, and many others. Sarah is the author of the new book, We Share the Sun: The Incredible Journey of Kenya's Legendary Running Coach Patrick Sang and the Fastest Runners on Earth. Patrick Sang is the coach of Eliud Kipchoge, widely regarded as the world's best marathoner. But the culture he has created at his Kaptagat training camp focuses on treating all runners - Kipchoge included - as a whole person. Sarah's time at the camp allowed her a unique insight into this community that few of us know or understand, but sets an example that all runners can learn from. Sarah and I touch on a number of topics surrounding her new book, including: What drew her to write about Patrick Sang and the athletes he coaches Why Patrick Sang is often described as a life coach and not just a running coach How the culture Sang created for his athletes contributes to their success The immersive experience of Sang's runners and how it adds to their dominance How Kipchoge came to be coached by Sang Why Sarah's perspective on running has evolved since her time in Kenya Sarah's book is beautifully written and a must read for anyone who loves the sport. Enjoy our conversation! Links & Resources from the Show: Follow Sarah on Instagram Find We Share the Sun on Amazon Check out our training and coaching programs to help you reach your goals Thank You Previnex! We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I've been taking their Immune Support and multivitamin over the last month and  I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs.  I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex! Thank You Gold Coast Marathon We're supported by the Gold Coast Marathon which takes place in Queensland, Australia on July 2nd, 2023. Get yourself a memory of a lifetime and commit to this amazing destination race in one of the most beautiful countries that I've ever visited. You can run the marathon or any distance down to 5k, but the marathon course is flat and fast with only 75 meters of elevation gain. Over 60% of finishers self-report a PR at the end of the race.  I spent 6 weeks in Australia, with one of them being in Coolangatta on the Gold Coast. The beaches are stunning, the people are friendly, and the natural environment of this region is so beautiful. If I could go back there and run this race with you, I would in a heartbeat. The Gold Coast Marathon is a World Athletics Label Road Race and this will be the 43rd running of it. Get yourself that shiny new PR on a fast course - with a destination race you're going to love, at the Gold Coast Marathon on July 2nd. Learn more here, but don't wait because early bird pricing ends on April 28th.

Shin splints are a common source of pain for newer runners, and misconceptions abound when it comes to managing them. Learn how to prevent and treat shin splints and keep them from developing into a more serious injury. Duane Scotti is a physical therapist, a Board-Certified Orthopaedic Clinical Specialist, a certified running coach, and the host of the Healthy Runner Podcast. After years in the gym, Duane developed a love for running and founded Spark Healthy Runner, a coaching-focused group devoted to helping runners love the sport and run injury free. Duane recognizes the major impact that training decisions have on injury, and uses his combined coaching and physical therapy skills to get the most from his runners. Since there are many misconceptions about shin splints, Duane and I start with the basics and discuss everything you need to know to make shin splints a thing of the past, including: What actually causes the pain of shin splints The difference between shin splints and other lower leg injuries, including compartment syndrome, posterior tibial tendinopathy, and more The primary causes of shin splints Why untreated shin splints can put you at greater risk for a stress fracture Prevention and treatment strategies, including PEACE & LOVE The role of strength work and cross-training to address shin splints You can also learn more about preventing injuries here. Duane's knowledge combined with his enthusiasm for the sport make for a dynamic discussion with lots of practical advice.  Enjoy! Links & Resources from the Show: Learn more about Duane and Spark Healthy Runner Follow Duane on Facebook and Instagram Watch Health Spark Runner videos on YouTube Listen to my previous episode about hamstring health with Duane Check out my free injury prevention course Thank You GOODR! If you watch my videos on YouTube you know that I've been wearing Goodr sunglasses for nearly a decade. They're super affordable - starting at only $25, made for running so they stay on your face, and the styles are just wild. They're also a 100% Carbon Neutral company, meaning they offset all of their carbon emissions, and they donate 1% of their profits to environmental causes.  All of their sunglasses are polarized, non-slip, and will match your craziest running outfits! Goodr offers a 30-day money back guarantee and 100% satisfaction but I know you'll find a pair you love from the hundreds of styles they have. Find yours here at Goodr to get free shipping. Thank you Elemental Labs! A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping. Elemental Labs' products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The citrus flavor has quickly become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out Elemental Labs to try their new flavor or get a free sampler pack.

We spend far more time training than we ever will racing. By learning to love the process of improvement in all of its forms, you'll come to enjoy the journey of training just as much as the outcome. Kenzie Barlow, a sponsored ultra endurance athlete, has finished in the top 10 of races like the Wasatch 100 and the Old Cascadia 100 Miler. She is also a USA Track and Field and Road Runners Club of America certified coach. But Kenzie has also dealt with setbacks and long term health issues, and has had to take time to rediscover her love for the process of training. Kenzie and I talk about how she came to running later in life, and how her path to racing and coaching was something her younger self never could have anticipated.  Kenzie's outlook on longevity in the sport contains so much wisdom for every runner, including: Her unique introduction to ultrarunning (on the road!) Learning to love being uncomfortable - whether on the trails or in the weight room Finding a balance between intensity and longevity in the sport Coping with her first DNF Rediscovering her identity as runner - on her own terms Developing the skill set to turn a negative into a positive The importance of process-oriented goals Kenzie's enduring love for the sport and her willingness to share her story make for a conversation you won't want to miss. Thank you Previnex! We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I've been taking their Immune Support and multivitamin over the last month and  I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs.  I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex! Thank You InsideTracker! We're sponsored by InsideTracker, a company that's been around for more than 10 years to help you optimize your health, longevity, and performance. To live your healthiest, longest life possible, you need to understand what's going on inside your body. People age at different speeds. And generic, annual blood work doesn't properly evaluate your biological age. But InsideTracker does. InsideTracker is a truly personalized nutrition and performance system, designed to extend your health span and slow down the aging process. Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you're optimized—and where you're not. With InsideTracker, you get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you're aging from the inside out. For a limited time, get 20% off the entire InsideTracker store!

When race day arrives, having the right mindset can be the deciding factor in your success. This week's guest on the podcast knows the importance of mindset, and has worked with athletes on the world's biggest stages. Dr. Nicole Detling received her BA in psychology and sports science from Ohio Wesleyan University, her MS in sport psychology from Ithaca College, and her PhD in sport psychology at the University of Utah. She is a certified mental performance consultant and coauthor of the book "Don't Leave Your Mind Behind." While we have glimpsed what the human body is capable of with extraordinary feats like a sub-2 hour marathon, opportunity for continued success comes from harnessing the power of our mind. In our  conversation, Nicole and I discuss how to approach intensity and make mindset training part of your pre-race preparation. She makes mental training practical and accessible, and will help you learn: How pre-race intensity levels vary for different types of races  Ways to discover your optimal energy state How elite athletes approach mental training Strategies to get yourself up and calm yourself down before a race Exercises that can help prepare you for race day visualization How "Plan Z" preparation can help prevent you from ever having to use it The minimum effective dose of visualization for race day preparation This is a fascinating discussion that will benefit runners of every level, and can help your approach to other challenging areas in your life. Enjoy! Links & Resources from the Show: Learn more about HeadStrong Consulting Follow Nicole on Twitter and Instagram Connect with Nicole on LinkedIn Sign up for our free mindset series Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the bboard to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com. Thank You Athletic Greens! Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out Athletic Greens to redeem your offer today.

Dr. Justin Ross is a clinical psychologist and the Director of Workplace Wellbeing at the University of Colorado Health Hospital. He is also a competitive athlete, having qualified for the Boston Marathon 6 times. Dr. Ross has also competed in two Ironman 70.3 distance races, and recently completed the Leadville 100-mile mountain bike race. Our discussion today focuses on the essential components of mental toughness, and is full of practical advice that you can use in your own training: The varying definitions of mental toughness What doesn't work: classic mistakes athletes make when trying to become mentally tough Learning how to normalize the voice of doubt we all face What is attentional control and how can we use it for more focused workouts? How do our daily experiences contribute to mental toughness? Do non-sport specific activities (like ice baths) build mental toughness? Mental training is such an important component of finding success as an endurance athlete.  I hope our conversation can help you take your training to the next level! Links & Resources from the Show: Learn more our Dr. Ross and Connect with him on LinkedIn Check out Dr. Ross' Performance Psychology plans on Training Peaks and Final Surge, and save 10% with code Performance10 Learn how to build confidence and mental toughness Listen to my previous conversation with Dr. Ross in episode 122 Thank you Previnex! We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I've been taking their Immune Support and multivitamin over the last month and  I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs.  I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex! Thank You InsideTracker! We're sponsored by InsideTracker, a company that's been around for more than 10 years to help you optimize your health, longevity, and performance. To live your healthiest, longest life possible, you need to understand what's going on inside your body. People age at different speeds. And generic, annual blood work doesn't properly evaluate your biological age. But InsideTracker does. InsideTracker is a truly personalized nutrition and performance system, designed to extend your health span and slow down the aging process. Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you're optimized—and where you're not. With InsideTracker, you get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you're aging from the inside out. For a limited time, get 20% off the entire InsideTracker store!

When you've already pushed your body to the limit and made it to the Olympics as an elite 800m runner, what's next? Nick Symmonds returns to talk about his adventures since retiring from competitive running. Although Nick retired from competitive running in 2017, he has been busier than ever. Whether developing Run Gum or getting over a million followers on YouTube, Nick is always in pursuit on the next personal and professional challenge. In addition to talking about what Nick has been doing professionally since 2016, we also cover: How his desire to entertain has gotten him over a million followers on YouTube Why he loves running but has no desire to train anymore Nick's current fitness goals How he inspires a passion for fitness in others while keeping it fun Why Nick fears boredom as an entrepreneur more than anything else What mindset allows Nick to tackle such audacious goals You can't help but be inspired by Nick's energy and enthusiasm for all things fitness. Enjoy! Links & Resources from the Show: Check out Nick's YouTube Channel See the unveiling of Nick's obstacle course! Learn more about Run Gum Follow Nick on Instagram,  Facebook and Twitter. Listen to my first ever podcast episode with Nick. Want to get strong like Nick?  I can help. Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the bboard to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com. Thank You Athletic Greens! Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out Athletic Greens to redeem your offer today.

This week on the podcast I have strength coach and sprinting expert Kyle Davey to help runners gain a better understanding of hamstring injuries and how to prevent them. Kyle is the Coordinator of Athletic Performance at Northwest Rehabilitation Associates, regularly contributes to Simplifaster, and is the owner of Salem Speed Academy. Kyle and I take an in-depth look at hamstring injuries, especially as they relate to distance runners. Knowing how to prevent hamstring injuries and manage them if they occur is essential so they don't become a chronic issue. Learn more about injury prevention here. Our conversation touches on many aspects of prevention and treatment, including: The most common types of hamstring injuries Key factors that increase your risk of injury Training suggestions for injury prevention The role of strength training in prevention and treatment What is pelvic tilt and how it impacts your hamstrings The injury rehabilitation process for low and high grade injuries You'll find everything you wanted to know about hamstring health in this episode with Kyle! Links & Resources from the Show: Learn more about what Kyle does at RE_Building by NWRA Follow Kyle on Linked In Read articles from Kyle on Simplifaster Discover more about Salem Speed Academy Let me help you prevent injuries Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the bboard to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com. Thank You Athletic Greens! Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out Athletic Greens to redeem your offer today.

I've had the privilege of working with this week's guest on the podcast for nearly four years. Thomas Shanabruch came to me as a gifted runner who was looking to push himself to the next level, while staying healthy as a master's runner. This is the story of the last few years and how he has notched PR after PR in a variety of distances from the 5k to the marathon (but his progression in the marathon is just stunning!). Tom and I discuss a variety of factors that have contributed to his string of PRs, including: Taking your your workouts AND your recovery seriously  The importance of setting bold goals Stepping out of your comfort zone, whether it's in a 5k or in the weight room How to make time for strength work, day in and day out The importance of mindset - taking the training seriously without it becoming a burden What's next up for Tom? He'll be running the Boston Marathon in 2022 and as well as the Berlin Marathon to complete the world marathon majors. Although most of us aren't as fast as Tom, everyone can learn from his love of running and racing, and his continued commitment to improvement! NOTE: This show is a rerun of episode 233. Links & Resources from the Show: Get your own PR Race Plan Learn how weightlifting can help you get faster Read more about strength training for marathon runners Learn more ways to PR as a master's runner Thank you Previnex! We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I've been taking their Immune Support and multivitamin over the last month and  I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs.  I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex! Thank You InsideTracker! We're sponsored by InsideTracker, a company that's been around for more than 10 years to help you optimize your health, longevity, and performance. To live your healthiest, longest life possible, you need to understand what's going on inside your body. People age at different speeds. And generic, annual blood work doesn't properly evaluate your biological age. But InsideTracker does. InsideTracker is a truly personalized nutrition and performance system, designed to extend your health span and slow down the aging process. Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you're optimized—and where you're not. With InsideTracker, you get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you're aging from the inside out. For a limited time, get 20% off the entire InsideTracker store!

Comedian Laura Green has been a lifelong runner who competed in middle distance at Northeastern University. She now lives in Boston with her family, and in her own words "runs a lot and makes fun of running a lot." Laura is the comedic influencer we didn't know we needed, and her Instagram reels are so on point and relatable to runners that it's hard not to sit and watch them all. Whether she's poking fun at Strava, podcasters, or the varying personalities of different running apparel companies, you'll laugh out loud at her comedy. In this episode Laura and I discuss the value of humor in the sport, as well as how it can help us have conversations about more serious topics. We also talk about: How Laura gets the inspiration for her comedy Why her varying experiences as a competitor, mom, and trail runner all make her so relatable What goes into making a typical reel How she has used humor to address subjects such as catcalling and harassment Laura's future projects Enjoy my conversation and laughter with Laura Green! Links & Resources from the Show: Follow Laura on Instagram, TikTok or YouTube Visit Laura's website Let me help you get the most out of your running! Thank you Previnex! We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I've been taking their Immune Support and multivitamin over the last month and  I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs.  I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex! Thank You InsideTracker! We're sponsored by InsideTracker, a company that's been around for more than 10 years to help you optimize your health, longevity, and performance. To live your healthiest, longest life possible, you need to understand what's going on inside your body. People age at different speeds. And generic, annual blood work doesn't properly evaluate your biological age. But InsideTracker does. InsideTracker is a truly personalized nutrition and performance system, designed to extend your health span and slow down the aging process. Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you're optimized—and where you're not. With InsideTracker, you get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you're aging from the inside out. For a limited time, get 20% off the entire InsideTracker store!

This week's guest has played a pivotal role in the trail running community. Dylan Bowman is an elite ultrarunner, podcast host, and leader and cofounder of Freetrail. He began his athletic career as a competitive lacrosse player, but after college discovered his love for the beauty and community of trail running. Early in his career, Dylan established himself as a force to be reckoned with in the ultra world, with podium finishes at many of the most competitive ultra races including Leadville and Ultra-Trail Mt Fuji. In the last couple of years Dylan has set his sights on a new project - Freetrail - best described as "a community dedicated to the life-changing sport of trail running." Dylan and I cover a lot of ground in this podcast, from how he became a trail runner to his newest project and vision for the sport. Some of the topics we discuss include: Why making the leap from lacrosse to trail running was not as random as it seems The importance of finding the things in life that light you up How Dylan's early love of sports radio impacted his current endeavor The parallels between entrepreneurship and running The evolution and direction of the trail running world Why livestreaming is the lynchpin to growth in the sport Dylan's genuine love for his running and business are infectious, and you're sure to enjoy all the twists and turns of our conversation. Links & Resources from the Show: Follow Dylan on Instagram and Twitter Learn more about Dylan Connect with Dylan on Linked In Check out Freetrail and follow Freetrail on Instagram Listen to the Freetrail podcast Learn more about trail running Thank you Previnex! We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I've been taking their Immune Support and multivitamin over the last month and  I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs.  I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex! Thank you Bodyweight Power! We're also supported by our very own strength training program, Bodyweight Power. This is the only bodyweight strength training program created specifically for endurance runners that's periodized and focuses on power. I partnered with running coach, physical therapist, and certified strength coach Victoria Sekely to make this program possible. That means it's running coach, PT, and strength coach approved!  It's time to treat yourself, so make a commitment to get stronger and stay healthy. You can use Bodyweight Power for years, gaining strength with each training cycle. Once you enroll, you also get free updates for life.  Invest in your strength, injury resilience, and speed with Bodyweight Power.

Strength training is an essential component of becoming a better athlete. If you're a runner who's a newbie in the gym or an experienced weightlifter looking to run more regularly, you can balance your training to make it beneficial, fun and sustainable! This week's podcast is from a conversation I had with Matt Chittim on the Rambling Runner Podcast. Matt is a runner and a coach, and his enthusiasm and knowledge about the sport has made his podcast enormously popular. We have covered an array of topics in our previous conversations, but this one focuses on one of my favorite topics: strength training. Matt and I talk about some different aspects of strength training in this episode, including roadblocks that keep runners from getting into the gym, and why it's ok not to optimize every aspect of your training. For more on this topic, get Strength Running's free strength course. Our discussion also includes: The ubiquitous need for strength work, whether you're a new runner or an elite Why something is always better than nothing when it comes to weight training How obstacle course racing (OCR) has become a "gateway drug" into running Using a blend of the activities you love to keep running fun and sustainable The cautious approach to lifting heavy in the gym My conversations with Matt are always fun, energetic and informative.  Enjoy! Links & Resources from the Show: Listen to The Rambling Runner Podcast Follow The Rambling Runner on Instagram Listen to my recent conversation with Matt on engineering a comeback Get strong at home with Bodyweight Power Learn how to lift like the elites Thank you Previnex! We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I've been taking their Immune Support and multivitamin over the last month and  I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs.  I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex! Thank You InsideTracker! We're sponsored by InsideTracker, a company that's been around for more than 10 years to help you optimize your health, longevity, and performance. To live your healthiest, longest life possible, you need to understand what's going on inside your body. People age at different speeds. And generic, annual blood work doesn't properly evaluate your biological age. But InsideTracker does. InsideTracker is a truly personalized nutrition and performance system, designed to extend your health span and slow down the aging process. Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you're optimized—and where you're not. With InsideTracker, you get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you're aging from the inside out. For a limited time, get 20% off the entire InsideTracker store!

If your job requires unconventional hours, it can be a struggle to find the time to run. But with a little creativity, even runners with challenging schedules can train to improve and reach their goals! This week's episode features a coaching call with two runners who work unconventional hours. While both have found a way to fit running into their hectic lives, we discuss strategies to help them continue to upgrade their training. As an oncology nurse, Daryl works 12-13 hour shifts 3 days a week, in addition to her commute. She is on her feet for almost all of those hours, continuously working with patients. Tom juggles two jobs with one starting at 3 am, and on 3 days each week he has at most an hour to transition to his next shift. His work is also intensely physical in addition to the long hours. Some of the strategies we touch on include: The importance of dominating your sleep Using cross-training to transition to a higher volume of running The best options for run workouts with limited time Where strength training fits in when you have a physically demanding job Why adding short, additional runs can make you a more durable runner No matter what your schedule, you're bound to learn a lot from this discussion and be inspired by Daryl and Tom's commitment! Links & Resources from the Show: Using sleep to enhance your training How to make pre-dawn running work for you Let me help you with your training! Thank you Previnex! We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I've been taking their Immune Support and multivitamin over the last month and  I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs.  I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex! Thank You Athletic Greens! Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable.

Are you a new runner or looking to get back into the sport after a long break? This episode is for you! We tackle all the questions to help you get started, run comfortably, and develop an amazing lifelong habit. Mark Kennedy is an RRCA Certified Running Coach and the founder of the None to Run community, which also has its own podcast and app. What started as a blog has become an impressive community of new runners all sharing in their ongoing successes. Mark and I talk a bit about the community, but focus on listener generated questions that include: How do I establish a consistent running habit? How can I get back into running if I've spent years away from it? Are trails a suitable place for a new runner? What's the best way to implement strength training with my running? I've fallen in love with running! How soon can I think about running my first marathon? Am I going to harm my knees? If you've been hoping for an episode that gets back to the basics, this is for you. Our conversation will help get you on your way to healthy, happy running! Links & Resources from the Show: Follow Mark and None to Run on Instagram Visit the None to Run community Check out the articles in the None to Run Blog Let me help you finish your first 5k! Thank you Previnex! We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I've been taking their Immune Support and multivitamin over the last month and  I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs.  I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex! Thank You InsideTracker! We're sponsored by InsideTracker, a company that's been around for more than 10 years to help you optimize your health, longevity, and performance. To live your healthiest, longest life possible, you need to understand what's going on inside your body. People age at different speeds. And generic, annual blood work doesn't properly evaluate your biological age. But InsideTracker does. InsideTracker is a truly personalized nutrition and performance system, designed to extend your health span and slow down the aging process. Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you're optimized—and where you're not. With InsideTracker, you get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you're aging from the inside out. For a limited time, get 20% off the entire InsideTracker store!

Sam Murphy is a journalist, author and running coach. She has written for numerous newspapers and magazines over the last 20 years, and pens the enduring Murphy's Lore column in Runner's World magazine. As a long time runner, Sam has raced a variety of distances from 5Ks to ultras, and she earned her degree in sports and exercise science. Sam and I discuss the common mistakes and misconceptions that can complicate marathon training, especially if you are new to the distance. Some of the myths we address include: The "perfect" training cycle - why it doesn't exist Why a 20 mile training run isn't always a necessity before the marathon Marathon training won't age you - if you do it right! Why training at faster paces isn't only for advanced runners Injury is NOT an expected part of the marathon training cycle You don't have to abstain from all alcohol during marathon training Sam's blend of experience, wisdom, and humor make for an episode that runners of all levels can enjoy and benefit from. Whether you're planning your first or 50th marathon, you're bound to discover some valuable training insights! Links & Resources from the Show: Check out Sam's newest book, Run Your Best Marathon  Follow Sam on Instagram and Twitter Learn more about Sam on her website More books from Sam Murphy! Read more about the science of running and alcohol consumption here and here. Thank you Previnex! We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I've been taking their Immune Support and multivitamin over the last month and  I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs.  I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex! Thank You Athletic Greens! Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out Athletic Greens to redeem your offer today.

Meet Meghann Featherstun - a Registered Dietitian and board certified specialist in sports dietetics. Meghann is also a talented runner, having broken 3 hours in the marathon after starting to run as an adult in 2009. Throughout our discussion Meghann answers questions from listeners, in addition to many of my own! Some of these include: What's a normal blood glucose range and why might runners be different from the average population? What impact does training have on your blood glucose over time? How is your blood glucose and other lab work impacted by an event like a marathon? How should diabetics think differently about pre-run/pre-race fueling? What is the impact of carb loading on blood glucose?   Is pre-run fasting ever beneficial? Meghann does an outstanding job of making a complex topic interesting and relatable, and you're bound to learn a lot from her expertise! Links & Resources from the Show: Visit Meghann on her website Follow Meghann on Instagram Learn more about the ins and outs of carb loading Make fueling less complicated with Nutrition for Runners Listen to my conversation with Dr. Stephanie Howe on running nutrition Thank you Previnex! We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I've been taking their Immune Support and multivitamin over the last month and  I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs. I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex! Thank you Ultimate Training Bundle! We're also supported by Strength Running's own Ultimate Training Bundle. Since 2010, Strength Running has helped runners around the world race faster, get stronger, and prevent more injuries with our evidence-based training programs and courses. Now, you can get all of our best courses - High Performance Lifting, Injury Prevention for Runners, Bodyweight Power, Mindset Mastery, Nutrition for Runners, and Team Strength Running - at a massive 35% discount. Give yourself the gift of certainty this new year and get your running, strength training, nutrition, and mindset on the right track. Get it here today!

This week's podcast features a coaching call with a runner named Bradford. After a year of fast racing, Bradford had a taste of success and is looking to make continued improvement as a new master's runner. Having recently turned 40, Bradford set some challenging but realistic goals for the year ahead: run a sub-3 marathon and qualify to run Boston in 2024. Bradford lives in Washington, DC and often runs several workouts each week with a local club of competitive athletes. While these structured workout sessions have enabled him to achieve fast times in the 5k and half marathon, Bradford is wondering how best to juggle all the elements of training for his first marathon. Bradford and I talk about his past and current training and plan for how he can achieve his goals in the years ahead. While he is doing a lot of things right, we discuss ways he can make continued progress, including: How to alter his current schedule of workouts The importance of race selection when setting a challenging goal Why more mileage is so key to his marathon goal Using tuneup races to evaluate his fitness How to fit strength training into a busy schedule Often we think about what we're doing wrong in training. This is a fun discussion on how to keep improving when you're already on the right track. Enjoy! Join Team Strength Running to be able to come on the podcast for these coaching calls! Don't miss our other coaching call episodes: How to Escape a Running Rut How to Fix Knee Pain Running And Lifting: How Elizabeth Does Both As A Sub-3 Marathoner Links & Resources from the Show: Learn more about running your fastest marathon as a master Engineering a marathon PR as master's runner See how High Performance Lifting can benefit your running Run coaching to help you set new PRs Thank You InsideTracker! We're sponsored by InsideTracker, a company that's been around for more than 10 years to help you optimize your health, longevity, and performance. To live your healthiest, longest life possible, you need to understand what's going on inside your body. People age at different speeds. And generic, annual blood work doesn't properly evaluate your biological age. But InsideTracker does. InsideTracker is a truly personalized nutrition and performance system, designed to extend your health span and slow down the aging process. Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you're optimized—and where you're not. With InsideTracker, you get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you're aging from the inside out. For a limited time, get 20% off the entire InsideTracker store! Thank You Athletic Greens! Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out Athletic Greens to redeem your offer today.

Grayson Murphy is a five-time Division 1 All-American, the 2019 World Mountain Running Champion, and the 2019 and 2021 US Mountain Running Champion. In addition to her racing success, Grayson is working on her Masters of Sustainable Natural Resources at Oregon State University. She also has her own small business selling a self-designed training log and planner. Catch her contribution to Episode 160: 5 Of The World's Fastest Women On Injury Prevention & Recovery! Grayson and I discuss her year of injuries, and she shares how she has handled them both mentally and physically. Her openness about dealing with injury is a tremendous resource for all levels of runners. Some topics we touch on include: Her sequence of injuries, from her plantar fascia to her hip How cross-training both hindered and helped her recovery process The importance self-assessment along with professional help How a written training journal can help with injury prevention and recovery What she learned about recognizing different types of pain How she is beginning to trust her body again post-injury Grayson's thoughtfulness and self-reflection on her recovery process will help any runner, whether injured or not! Links & Resources from the Show: Visit Grayson's website Follow Grayson on Instagram Learn more about Grayson Read about Grayson's cross training adventures Let me help you prevent injuries! Thank You InsideTracker! This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body's data and get a firm idea of how well you're responding to training. Understanding your body's biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you're over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes. I've gotten several Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven't done a deep dive on your biomarkers yet.  Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology.  Get yours today! Thank you Elemental Labs! A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping. Elemental Labs' products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The citrus flavor has quickly become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out Elemental Labs to try their new flavor or get a free sampler pack.

What exatly is the "off-season?" In this episode, coach Jason Fitzgerald discusses the often-confusing off-season and why it's really a combination of time off and the early base phase of training.  You'll learn how to plan that time off, what the early weeks of base training should look like, and the goals of base training.  More resources: Base Training 101 Training Programs How to build a bigger base Thank You InsideTracker! This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body's data and get a firm idea of how well you're responding to training. Understanding your body's biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you're over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes. I've gotten several Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven't done a deep dive on your biomarkers yet.  Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. I scheduled another Ultimate test for myself soon and it'll be interesting to compare with the test I got in February. Get yours today! Thank You Athletic Greens! Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop – the choice is yours. Check out Athletic Greens to redeem your offer today.

Any athlete who seeks to perform at their best knows the importance of mental training. Whether it's a tough workout, a local 5k, or competing on the world stage at the Olympics, having confidence in your abilities will help you get the most out of yourself. Greg Chertok has over a decade of experience creating mental training programs for a wide range of athletes. He's worked with youth athletes as well as professionals, including Olympians, NCAA and Super Bowl champions, and Stanley Cup players. As a performance and mental skills consultant, Greg is an expert at helping others build sport-specific confidence. Greg and I discuss many aspects of developing confidence that will benefit your running, including: What does it mean to be confident in an athletic setting? Is confidence innate or can it be changed? Common confidence traps and how to avoid them What can we learn from professionals when it comes to building confidence? What are the disadvantages of being both under- and over-confident? How does confidence impact us outside of competition? Links & Resources from the Show: Learn more about Greg's work Work on your own mental skills with our free mindset email course Take our mindset course! Thank You InsideTracker! This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body's data and get a firm idea of how well you're responding to training. Understanding your body's biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you're over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes. I've gotten several Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven't done a deep dive on your biomarkers yet.  Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. I scheduled another Ultimate test for myself soon and it'll be interesting to compare with the test I got in February. Get yours today! Thank you Elemental Labs! A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping. Elemental Labs' products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The citrus flavor has quickly become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out Elemental Labs to try their new flavor or get a free sampler pack.

If you haven't thought much about power as it relates to your running, you're not alone. As runners, power isn't something that we often consider in our training.  To help us understand power, we have David Roche with us today. David Roche is an elite trail runner, author, and running coach. He is a two-time USATF trail national champion and the 2014 Sub-Ultra Trail Runner of the Year. David publishes regularly in Trail Runner Magazine and wrote the book, The Happy Runner, with his wife Megan. Although the subject of power and mechanical output may sound daunting, never fear! David breaks down the concepts in a way that makes it understandable, approachable, and easy to apply to your running year-round. We discuss: The definition of power and mechanical output, both in theory and in practicality for runners Why power is a bigger limiter for non-elite athletes How most benefits of developing power come from very short work intervals Why maintaining power is your key to longevity in the sport The success of the Norwegian system using power development Five way to consistently improve your own power David is insightful and enthusiastic when it comes to discussing the technical aspects of running. You're bound to learn something new to apply to your own training! Thank You InsideTracker! This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body's data and get a firm idea of how well you're responding to training. Understanding your body's biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you're over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes. I've gotten several Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven't done a deep dive on your biomarkers yet.  Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. I scheduled another Ultimate test for myself soon and it'll be interesting to compare with the test I got in February. Get yours today! Thank You Athletic Greens! Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out Athletic Greens to redeem your offer today.

What exactly is stability and how does it impact our running? Stability allows us to transform strength into speed. The good news is that building stability doesn't require hours of strenuous workouts - most of what we need can be accomplished in a few short sessions. This week's podcast guest has a Masters of Physical Therapy and is a board certified sports clinical specialist. Jay Dicharry is an author, innovator and coach who has built an international reputation as an expert in biomechanical analysis. Jay has written 2 books many runners may be familiar with: Anatomy for Runners and Running Rewired. Jay is also the inventor of the MOBO board, a tool that helps you build stability in multiple planes of motion. The board is unique in how it teaches you to drive your big toe into the ground - an essential concept in creating a more stable foundation for your running. Use code STRENGTHRUN10 to save 10% on your MOBO Board! In our discussion, Jay and I focus on the importance of stability and how to build it in your running and daily life. We address: How injury is more impacted by stability than strength What it means to "drive the big toe" into the ground Why stability is the foundation of training (& why you can't fire a cannon from a canoe!) How a lack of balance and stability can impact us as we age The importance of varying your footwear Why and how to implement stability-focused workouts into your routine Jay's expertise and ability to translate complex concepts into actionable advice is sure to benefit your running,  Enjoy! Links & Resources from the Show: Learn more about the MOBO board (Code STRENGTHRUN10 saves 10%) Visit Jay's website Follow Jay on Instagram Visit Jay on Linked in and YouTube Listen to our previous discussion on pain free running Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the bboard to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com. Thank you Elemental Labs! A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping. Elemental Labs' products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The citrus flavor has quickly become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out Elemental Labs to try their new flavor or get a free sampler pack.

This week's episode is with ultra endurance athlete Travis Macy. It was originally published on his podcast, The Travis Macy Show. Travis interviews me on a wide variety of topics, including training and strength work, running after COVID, and how I developed Strength Running, one step at a time. We also talk about: My background and development of my lifelong love for running The value of running both roads and trails How fueling options have changed for the better Why strength training only gets more important with age My gradual approach to developing a multi-faceted online business Why you should never, ever say "full" marathon Travis is always a pleasure to talk to and I hope you enjoy our conversation! Links & Resources from the Show: Learn more about Travis Follow Travis on Instagram Listen to the Travis Macy Show Podcast Read my past interviews with Travis on finding adventure and signs of overtraining Let me help you with your running! Read Travis' new book A Mile at a Time Thank You InsideTracker! This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body's data and get a firm idea of how well you're responding to training. Understanding your body's biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you're over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes. I've gotten several Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven't done a deep dive on your biomarkers yet.  Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. I scheduled another Ultimate test for myself soon and it'll be interesting to compare with the test I got in February. Get yours today! Thank You Athletic Greens! Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out Athletic Greens to redeem your offer today.

Whether it's illness, injury, or stale training, most runners have found themselves stuck in a rut at times. Learn the best way to assess your running and start making progress again with this one-on-one coaching call. This week's episode features a coaching call with Ivan, a Team Strength Running member. Ivan was a runner in high school and came back to the sport after over a decade away. Ivan had a successful buildup to a strong half marathon last year, but has struggled with his running after some recent setbacks. Like many of us, Ivan's bout with COVID earlier in the year made for a slower than expected return to training.  He has struggled with finding the right volume and intensity in training to both feel good and make progress. Our discussion focuses on putting all the pieces together - looking at his past and present running - to help him get back on track and feel positive again. Ivan and I talk about the factors that impact his training, including: All the things Ivan has been doing right with his training Why more time off requires a longer base phase The importance of pacing training runs correctly What Ivan's training history says about his racing potential Why lower mileage is the right plan to focus on for now Ivan's long term goals for 2023 and beyond This is a conversation everyone can relate to. I hope you enjoy my coaching call with Ivan! Thank You InsideTracker! This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body's data and get a firm idea of how well you're responding to training. Understanding your body's biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you're over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes. I've gotten several Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven't done a deep dive on your biomarkers yet.  Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. I scheduled another Ultimate test for myself soon and it'll be interesting to compare with the test I got in February. Thank you Elemental Labs! A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping. Elemental Labs' products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The citrus flavor has quickly become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out Elemental Labs to try their new flavor or get a free sampler pack.

Most runners are familiar with common training flaws that can lead to injury - like running faster or farther than your body can handle. But understanding subtle causes of injury can make you a smarter, healthier runner and competitor. Our guest is Brodie Sharpe, a physiotherapist, the host of the Run Smarter Podcast, and author of the new book, Run Smarter. Brodie and I dig into some of the more subtle factors that can sabotage your training. Our discussion focuses on a number of elements that have a bigger impact on your running than you realize: Why all types of stress have the same impact on your body as training How our perfectionist tendencies can both help and harm our running The importance of reflection in training and injury prevention Why you need to learn the subtleties of your body's language The importance of trial and error in training How to make early injury detection your new superpower Brodie is full of intuitive, actionable advice that can improve your running and prevent injury. Enjoy! Links & Resources from the Show: Follow Brodie on Instagram, Twitter and Facebook Check out Brodie's YouTube channel Listen to the Run Smarter Podcast Visit the Run Smarter website Listen to my previous episodes with Brodie on running a PB and training essentials Learn more about injury prevention Thank You InsideTracker! This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body's data and get a firm idea of how well you're responding to training. Understanding your body's biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you're over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes. I've gotten several Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven't done a deep dive on your biomarkers yet.  Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. I scheduled another Ultimate test for myself soon and it'll be interesting to compare with the test I got in February. If you're ready to take control of your health and optimize your training, get 20% off any of their blood tests with code STRENGTHRUNNING at InsideTracker. Thank You Melin! We are also supported by Melin hats! Quite possibly the best looking, most attractive hats I've ever worn, Melin makes premium hats for both casual use and for running. They're durable, water-repellant, high quality, incredibly detailed, and stylish. You can also go check out our latest video on YouTube to see my full collection. After eyeing Melin Hats for a long time on Instagram, I'm thrilled that we've partnered together. Get 20% off your first order at Melin.com with code STRENGTHRUNNING. A Melin hat is likely the last hat you'll ever buy - they'll last practically forever.  Even if you find that you don't like your Melin hat, no worries. You can return it within 30 days with no questions asked, according to their Perfect Fit Promise. Pick one up and let me know what you think!

The Philadelphia Marathon is unique in its ability to provide big city race amenities coupled with an accessible, runner-focused event. This is your all-inclusive guide to Philly marathon weekend, from pre-race logistics to the post-race fanfare. Joining us is Philadelphia Marathon Race Director, Kathleen Titus. Kathleen has more than 25 years of experience in the marathon, ultra-distance and triathlon world, coupled with extensive work in event planning. She owns All Fitness Events, a digital marketing firm that specializes in endurance events. The Philly Marathon has special significance to me as the home of my personal best, so I was excited to meet Kathleen at the Endeavorun Boulder retreat last summer. Her energy, experience and attention to detail have made this marathon a top notch event. Kathleen and I discuss all aspects of the event, from pre- and post-race logistics to intricate details of the course itself, including: What makes the Philly marathon so unique The best way to get to the start line on race morning Why Philly is a top Boston qualifier What part of the course is most challenging The best pacing strategy for each section of the race How the race finish remains focused on the runner experience If the Philly Marathon isn't on your radar yet, you should definitely consider it! Our conversation will help you get the most from this fantastic event. Links & Resources from the Show: Follow Kathleen on Instagram and Linked In Learn more about the Philadelphia Marathon Follow the Philadelphia Marathon on Instagram and Facebook Read a case study on running a faster marathon Looking to PR your next marathon? Thank you Elemental Labs! A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping. Elemental Labs' products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The citrus flavor has quickly become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out Elemental Labs to try their new flavor or get a free sampler pack.  Thank You Melin! We are also supported by Melin hats! Quite possibly the best looking, most attractive hats I've ever worn, Melin makes premium hats for both casual use and for running. They're durable, water-repellant, high quality, incredibly detailed, and stylish. You can also go check out our latest video on YouTube to see my full collection. After eyeing Melin Hats for a long time on Instagram, I'm thrilled that we've partnered together. Get 20% off your first order at Melin.com with code STRENGTHRUNNING. A Melin hat is likely the last hat you'll ever buy - they'll last practically forever.  Even if you find that you don't like your Melin hat, no worries. You can return it within 30 days with no questions asked, according to their Perfect Fit Promise. Pick one up and let me know what you think!

Born to Run inspired runners all over the world with its story of the Tarahumara Indians alongside Christopher McDougall's quest to run with more joy and less pain. The follow up book digs into the details of training principles you can apply to your own running. Joining us are Christopher McDougall and his longtime coach, Eric Orton.  Their newest book - Born to Run 2 - lays out the path that McDougall followed as he went from chronically injured to successful ultrarunner.   Their new book helps runners revitalize their running through a combination of training principles and supplementary work that prepares the  body to run efficiently. We  focus on several important concepts of the Born to Run approach, including a "speed first" mentality, ways to instill better form, and how to use shoes and barefoot running to your advantage. Whether you're trying to bounce back from injury or find a new way to approach and improve your running, our conversation is filled with practical, actionable training philosophy, including: The value of working on speed before distance How faster running naturally enables better running form Ways that runners can analyze their own form and work on better technique The Rock Lobster cue you'll never forget! What it means to have a supple body that is ready to run Practical ways to implement minimalist running, and how "supershoes" fit into the picture I hope you enjoy our conversation as much as I did! Subscribe to the podcast in Apple Podcasts, Spotify, Stitcher, iHeartRadio, or Google Play.

Knee pain is a common and aggravating injury for many runners. In this week's coaching call, learn how to assess and fix your knee pain through strength work, training strategies, and more! This behind-the-scenes coaching call is with a Team Strength Running member, also named Jason. After a 10-year hiatus, Jason's friend helped him get back into running, and he is currently preparing for an upcoming half-marathon. Jason has struggled with intermittent knee pain. The pain consistently occurs about halfway through each of his training cycles, but subsides during his down time in between harder training. While he doesn't have an exact diagnosis, he has worked with a physical therapist to help relieve his pain. To get to the bottom of this nagging injury, Chris and I talk about his running background, training schedule, and the current pain he is experiencing.  Our discussion touches on a variety of topics related to injury prevention, including: The differences between passive and active injury treatment The role of "sandwiching" in injury prevention Three questions to help you assess the severity of your pain What types of workouts are the hardest on your body The importance of base mileage during your off-season Why you need to run slow to run fast This coaching call is full of practical advice you can apply to your own training, whether you're injured or not. Enjoy my conversation with Jason! Links & Resources from the Show: Learn more about our coaching programs, including Team Strength Running Find out more ways to manage knee pain Listen to the science behind running form, strength, and injury prevention strategies Let me help you prevent injury! Thank you SOAR! Thank you to one of our newest sponsors, SOAR!  This London-based brand makes high-performance running apparel that I've been loving over the last 5 months. If you watch our YouTube videos, you'll have seen me rocking a ridiculously short pair of blue 1" split leg shorts.  I have been inseparable from my 1" split leg SOAR shorts and my SOAR painter's hat this summer. And for good reason: their gear is elite-level. They have technically-groundbreaking wet and cold weather gear that's guided by a "function-first" mentality. The result is just amazing apparel that is comfortable, light, and just effective and helping you train.  SOAR is at the forefront of design innovation with ergonomic designs, cutting edge fabrics, and continuously updated clothing that just keeps getting better. See for yourself at SOAR Running and make sure you use the code SRUN15  to save 15% off your order until the end of October. Thank you Elemental Labs! A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping. Elemental Labs' products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The citrus flavor has quickly become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out Elemental Labs to try their new flavor or get a free sampler pack.

Matt Meyer is a member of the Boulder Underground team, a running and strength coach at Revo Physiotherapy and Sports Performance, and owns a 2:34 marathon PR. With the help of an impressively high mileage training schedule, Matt's hoping to demolish that PR with a 2:25 this December at CIM (California International Marathon). Matt can now handle mileage that's jaw dropping to most of us. In our conversation, Matt and I discuss the the details of high mileage running: The necessity of balancing very easy and very hard running Why running requires having a continuous conversation with your body How strength work builds a foundation for durability The importance of seeing every training block as a stepping stone How to pick the low hanging fruit when it comes to recovery (hint: eat and sleep!) Why training PRs are just as important as race PRs No matter how many miles you run each week, there's a lot to be learned from my conversation with Matt.  Enjoy! Links & Resources from the Show: Learn more about Matt at REVO Physiotherapy Follow Matt on Instagram Get our best injury prevention advice See how we recommend to boost your weekly running mileage Thank you SOAR! I'm thrilled to introduce our newest sponsor, SOAR!  This London-based brand makes high-performance running apparel that I've been loving over the last 5 months. If you watch our YouTube videos, you'll have seen me rocking a ridiculously short pair of blue 1" split leg shorts.  I have been inseparable from my 1" split leg SOAR shorts and my SOAR painter's hat this summer. And for good reason: their gear is elite-level. They have technically-groundbreaking wet and cold weather gear that's guided by a "function-first" mentality. The result is just amazing apparel that is comfortable, light, and just effective and helping you train.  SOAR is at the forefront of design innovation with ergonomic designs, cutting edge fabrics, and continuously updated clothing that just keeps getting better. See for yourself at SOAR Running and make sure you use the code SRUN15  to save 15% off your order until the end of October. Thank You Athletic Greens! Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out Athletic Greens to redeem your offer today.

The art of pacing yourself correctly is the key to success in workouts and races. But like any other skill, it requires practice and understanding what it really means to "listen to your body." If you enjoy reading about running and training, then this week's guest likely needs no introduction. Matt Fitzgerald is a prolific writer, having authored more than 30 books on endurance training and sports. He has immersed himself in the endurance world and is constantly at the forefront of communicating ways to make your training more effective and productive. Despite our shared last name, Matt is not a relative. But in addition to his writing, he is also a fellow coach and 2:39 marathoner. Matt's most recent book, On Pace, seeks to help runners learn the art of pacing to get the most out of their training and racing.  Matt and I discuss many of the essential elements of pacing that he further addresses in his book, including: Pacing as the art of finding your limit Three key elements of pacing How GPS devices can both help and hinder your ability to pace yourself The simple and effective method of using perceived effort How experience and practice are essential to improve your pacing The importance of pace planning and evaluation for training and racing Why the road to pacing mastery is filled with mistakes  - just don't make them twice! Enjoy this in-depth conversation on pace with my friend and colleague, Matt Fitzgerald! Links & Resources from the Show: See where you can find On Pace Visit Matt's website Check out the impressive collection of books Matt has authored Follow Matt on Instagram and Twitter Check out 80/20 Endurance Listen to our previous conversation on making a comeback Get race pacing advice from the best! Thank you SOAR! I'm thrilled to introduce our newest sponsor, SOAR!  This London-based brand makes high-performance running apparel that I've been loving over the last 5 months. If you watch our YouTube videos, you'll have seen me rocking a ridiculously short pair of blue 1" split leg shorts.  I have been inseparable from my 1" split leg SOAR shorts and my SOAR painter's hat this summer. And for good reason: their gear is elite-level. They have technically-groundbreaking wet and cold weather gear that's guided by a "function-first" mentality. The result is just amazing apparel that is comfortable, light, and just effective and helping you train.  SOAR is at the forefront of design innovation with ergonomic designs, cutting edge fabrics, and continuously updated clothing that just keeps getting better. See for yourself at SOAR Running and make sure you use the code SRUN15  to save 15% off your order until the end of October. Thank you Elemental Labs! A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping. Elemental Labs' products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The citrus flavor has quickly become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out Elemental Labs to try their new flavor or get a free sampler pack.

Runners of all levels can benefit from coaching, but it's important to find the right match to get the most out of your relationship. If you're looking for a coach or considering getting certified as one, you'll benefit from learning more about both sides of the coaching experience. This week's guest on the podcast is a fellow coach and my roommate from a recent running retreat, Bertrand Newson. "Coach B" (as he is most often referred to) came to running later in life, leaving a long career in the hospitality industry fueled by his love of running.  Coach B is a Road Runners Club of America certified coach, co-host of the Race Mob podcast, and on the Board of Directors at the 80/20 Endurance Foundation, which seeks to promote diversity in coaching. He is not only an outstanding coach and a prolific competitor, but he is also a master at bringing people together. Coach B's love of running and community led him to become the founder of Too Legit Fitness, a Bay Area group with more than 700 members. Whether you're looking for a coach or thinking about becoming one yourself, Coach B and I discuss a variety of topics that can help you on your journey, including: How Coach B's unique background benefits his coaching Various types of coaching certifications and their benefits What makes a runner coachable Why coaching is both an art and a science, and the role of intuition in coaching The importance of relatability and other qualities athletes should look for in a coach This is both a thoughtful and pragmatic discussion you won't want to miss! Links & Resources from the Show: Check out Too Legit Fitness Follow Too Legit Fitness on Instagram Listen to the Race Mob Podcast Learn more about the 80/20 Foundation Are you looking for a training or coaching program? Thank you SOAR! I'm thrilled to introduce our newest sponsor, SOAR!  This London-based brand makes high-performance running apparel that I've been loving over the last 5 months. If you watch our YouTube videos, you'll have seen me rocking a ridiculously short pair of blue 1" split leg shorts.  I have been inseparable from my 1" split leg SOAR shorts and my SOAR painter's hat this summer. And for good reason: their gear is elite-level. They have technically-groundbreaking wet and cold weather gear that's guided by a "function-first" mentality. The result is just amazing apparel that is comfortable, light, and just effective and helping you train.  SOAR is at the forefront of design innovation with ergonomic designs, cutting edge fabrics, and continuously updated clothing that just keeps getting better. See for yourself at SOAR Running and make sure you use the code SRUN15  to save 15% off your order until the end of October. Thank you Long Run Coffee! I have a big announcement! We've partnered with Long Run Coffee to develop the first-ever Strength Running Roast. The Strength Running Roast is designed for performance: it's electrolyte-infused coffee that can be ordered as light, medium, or dark roast. It's also free from sugar, additives, flavorings, and dyes.  Earlier this year, Tom - the founder of Long Run Coffee - got in touch and sent me a bag of their coffee. I was skeptical at first (would electrolytes added to coffee affect the taste?) but my hesitation was misplaced. This stuff is delicious! This was an easy partnership for me because I love coffee. Caffeine is actually the safest, most studied, and legal performance enhancing drug on the market.  Partnering with another small business like Strength Running was a no-brainer for me. I love supporting the small businesses that keep this sport moving forward. If you're not running stimulated, you're running slower. Order your bag.

As a runner, keeping your posterior chain strong and functional is the key to healthy running. The muscles that make up the posterior chain comprise the entire back side of your body. Runners will primarily focus on the lower portion of that chain, which includes the glutes, the hamstrings, and the calves. Dr. Asher Henry is a runner, coach, and physical therapist who loves to help runners get and stay healthy! She is also a certified strength and conditioning coach and a 4 time All-American and top 5 finisher at the USA Trail Half Marathon and 10k Championships. Asher was a co-coach with me on a recent Endeavorun Running retreat, and her knowledge, energy, and enthusiasm for what she does is contagious. We discuss all the essentials of the posterior chain and its importance in your running, including: Common issues associated with dysfunction in the posterior chain How taking care of your muscles allows your connective tissues to do their job Why drills and plyometrics can be great but you need to be strong enough to handle them Methods of testing and continued assessment  to determine your problem areas Using isolated strength to improve weak areas before working larger muscle groups How to avoid building dysfunction on top of strength to aid injury prevention Enjoy my conversation with Dr. Asher Henry! Learn more about the link between mobility and weight training Let me help you prevent injuries! Thank you Elemental Labs! A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping. Elemental Labs' products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The citrus flavor has quickly become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out Elemental Labs to try their new flavor or get a free sampler pack.  Thank You Athletic Greens! Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out Athletic Greens to redeem your offer today.

We all face obstacles in our running, whether it's illness, injury, or a race that doesn't live up to our expectations. Learning how to navigate each of these challenges in a positive way is key to moving forward with our training. Our guest today is Matt Chittim, a certified running coach and the voice behind the Rambling Runner Podcast. He's also the cofounder of Relay, a premium content membership that features contributors like Kara Goucher, Peter Bromka, and Zoe Rom. Our conversation today focuses on how to make a comeback from the three most common obstacles that runners face: injuries, illness, and a poor goal race. Each has its own strategies that work well. Thank You Athletic Greens! Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop – the choice is yours. Check out Athletic Greens to redeem your offer today. Thank you Ice Barrel! Ice Barrel makes at-home barrels you can use for ice baths that don't take up an entire room. And they're lightweight enough that even I can carry it without help. There's an easy drain system and it's made in the United States from 100% recycled material. Cryotherapy has been shown to improve mood, reduce anxiety, and reduce inflammation. It can reduce pain and blood flow to jump start the recovery process. Cold plunges are great for when you need extra recovery, like if you accidentally ran a lot longer or faster than planned.  But the real reason I love a good cold plunge is because of the profound mental benefits. It's been shown to reduce depression and anxiety, improve mood and brain function, and even 5 minutes gives you a great shot of dopamine afterward. If you can sit in an ice bath up to your shoulders, you won't have any mental issues with racing a negative split and finishing strong! Go to IceBarrel.com and use discount code strengthrunning for $125 off your barrel.

Strength training requires planning and periodization, just like running. Learn how to optimize your strength routine to get the best possible benefits from your efforts! This week's episode features an interview from the Elevate Your Running Podcast, where the tables were turned and I was the guest. Our discussion focused on the topic of strength training for runners, including the importance of embracing strength training and the qualities of an effective training plan. My conversation with Sara and Austin dives into the nitty gritty decisions we make around strength training, and how to fit it into run training in a way that's beneficial and sustainable. We focus on: Barriers that prevent runners from getting into weightlifting Proactive ways to prevent injury with strength work Similarities and differences in strength training for a 5k runner and marathoner The role of strength training in muscle activation How to periodize weight training alongside your running Minimizing the impact of DOMS on your training Enjoy my discussion with Sara and Austin! Links & Resources from the Show: Check out the Elevate Your Running Podcast Let Strength Running help you get stronger Get more of your weightlifting questions answered Learn more about Coach Sarah Join our flagship weightlifting course Thank You Athletic Greens! Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out Athletic Greens to redeem your offer today. Thank you Elemental Labs! A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping. Elemental Labs' products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The citrus flavor has quickly become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out Elemental Labs to try their new flavor or get a free sampler pack.

Running form is a hot topic that can often confuse runners. This week's guest offers actionable advice to help you discover your own best form to improve your running and stay healthy. Dr. Matt Minard runs the popular Learn 2 Run account on Instagram to help runners stay healthy, strong and improve their running technique. He is a physical therapist, orthopedic clinical specialist, and certified strength and conditioning specialist.  Matt's experience with physical therapy as a high school athlete helped him discover a love for the profession, and as both a runner and physical therapist he is dedicated to helping athletes stay healthy and strong. Matt and I explore a variety of topics related to form to give you practical advice you can apply to your own running, including: Matt's general philosophy on running form How a tennis ball necklace might help you improve your technique The complexities of posture and how to improve it What makes a GOOD forward lean in running How to run without jumping The most helpful cues for runners working on their form This conversation is full of practical advice you can apply immediately to your own running - enjoy! Links & Resources from the Show: Follow Learn 2 Run on Instagram Learn more about Matt on LinkedIn DIY tennis ball necklace Ankle Screen Hip Screen How to film your form outside Don't miss out on my favorite form cues to reinforce proper technique! Thank you Ice Barrel! Ice Barrel makes at-home barrels you can use for ice baths that don't take up an entire room. And they're lightweight enough that even I can carry it without help. There's an easy drain system and it's made in the United States from 100% recycled material. Cryotherapy has been shown to improve mood, reduce anxiety, and reduce inflammation. It can reduce pain and blood flow to jump start the recovery process. Cold plunges are great for when you need extra recovery, like if you accidentally ran a lot longer or faster than planned.  But the real reason I love a good cold plunge is because of the profound mental benefits. It's been shown to reduce depression and anxiety, improve mood and brain function, and even 5 minutes gives you a great shot of dopamine afterward. If you can sit in an ice bath up to your shoulders, you won't have any mental issues with racing a negative split and finishing strong! Go to IceBarrel.com and use discount code strengthrunning for $125 off your barrel. Thank you Ωmega Sports! Are you looking for a running store that has decades of experience? OMEGA SPORTS has more than four decades of running specific experience helping customers run more, move more, play more and live more. Go to omegasports.com and make sure to sign up for their faster mega rewards where you get $5 rewards on every $50 you spend and a huge 10% savings that you can use for all of your running gear. At OMEGA SPORTS, your savings are faster and go further - just like you. Learn more about them and see their wide selection at omegasports.com.

There are broad elements of training that all runners need to work on in order to improve. But if you tailor your workouts to your unique physiology, you can continue to get stronger through your master's years and beyond. A master's runner himself (by European standards), this week's podcast guest is Eoin Everard. He is a physiotherapist with a PhD in Biomechanics. He's also a sub-4 minute miler, a sub-14 minute 5k runner, and a five-time Irish National Champion in the 1500 and 3000m. As an elite runner and chartered physiotherapist, Eoin brings an incredible amount of knowledge and experience to the athletes he works with.  Having faced his own struggles with injuries over the years, Eoin has learned how to change his approach to training to get the most from his body while also staying healthy. Since becoming a European Master's athlete, he has focused less on exact splits and more on running by effort. Eoin and I dig deep into a variety of training related topics, including: His unique insights on training and how to stay healthy The differences between neuromuscular-type runners and aerobic oriented runners, also known as finding your superpower Developing workouts that play to your unique strengths How to stay healthy as a master's runner The importance of strength training and specific activation work Why strides are the best thing since sliced bread! Links & Resources from the Show: Check out Everard Pilates and Eoin's book Discover the BackAware belt Follow Eoin on Facebook Connect with Eoin on Linked In Learn more about Eoin's athletic accomplishments Learn how to incorporate strides into your training Thank you Elemental Labs! A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping. Elemental Labs' products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The citrus flavor has quickly become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out Elemental Labs to try their new flavor or get a free sampler pack.  Thank you Ice Barrel! Ice Barrel makes at-home barrels you can use for ice baths that don't take up an entire room. And they're lightweight enough that even I can carry it without help. There's an easy drain system and it's made in the United States from 100% recycled material. Cryotherapy has been shown to improve mood, reduce anxiety, and reduce inflammation. It can reduce pain and blood flow to jump start the recovery process. Cold plunges are great for when you need extra recovery, like if you accidentally ran a lot longer or faster than planned.  But the real reason I love a good cold plunge is because of the profound mental benefits. It's been shown to reduce depression and anxiety, improve mood and brain function, and even 5 minutes gives you a great shot of dopamine afterward. If you can sit in an ice bath up to your shoulders, you won't have any mental issues with racing a negative split and finishing strong! Go to IceBarrel.com and use discount code strengthrunning for $125 off your barrel.

While endurance may not be the sexiest word when it comes to better running, it is certainly the most essential. Endurance is a broad term that applies to every aspect of your running, whether you are looking to run longer, faster, or both! But in order to build endurance, you first need to start with consistency. While there is no magic bullet to running faster, consistency in training is about as close as it gets.   In this episode of the podcast I'll go in depth about each of the three strategies you can use to improve your endurance. While the second and third options each carry slightly more risk since they involve faster or longer, sustained efforts, they can all be safe, useful training tools when applied correctly: Lowest risk option: Run higher mileage, especially at an easy/recovery effort. You can also supplement with aerobic cross-training to increase volume. Moderate risk: Make your long runs longer, eventually adding some pace-specific work. Higher risk: Aerobic workouts, such as lactate threshold runs, and half-marathon and marathon pace efforts.  No matter where you're at in your journey as a runner, you can always continue to build your endurance.  Enjoy this episode that offers strategies for everyone! Links & Resources from the Show: Learn more about building your baseline mileage Find out how to run consistently and avoid injury Listen to David Roche talk about running long Check out recovery strategies the pros use Thank you Impossible Sleep! We're also supported by Impossible Sleep, a new performance sleep drink to help high performers get the most out of their nightly rest. Impossible Sleep is a melatonin free sleep drink mix that provides deep recovery while gently lulling you to sleep. It only has two ingredients, with magnesium to promote muscle recovery and deep sleep, and L-theanine for a subtle calming effect that helps you wind down at the end of the day. High achieving runners have to prioritize their sleep - it's like a performance enhancing drug that allows us to absorb our training, improve, and race faster. The Impossible Sleep drink helps you optimize your bedtime routine so you can get as much deep recovery as possible. When you consider that studies have shown that sleep loss can lead to glucose imbalances, increased anxiety, and your risk of getting sick, it's a no-brainer to get as much high quality sleep as you can. Learn more about Impossible Sleep drink and be sure to use code Jason20 to save 20% on your first subscription order. Thank You SAYSKY! SAYSKY is a running apparel brand from Copenhagen with a unique, urban, minimalist vibe that I love. See all of their amazing gear at saysky.us. Their mission is to elevate the apparel scene of running and nurse the next generation of athletes who love this sport, but also have a laid back mindset. Their products include long sleeve shirts, to t-shirts, half-tights, and full-length tights, base layers, sports bras, singlets, shorts… you name it. But it's not just their selection and style that speaks to me, they also carry environmentally responsible products. Look for the 'Responsible' logo and you can rest assured that that product is made from at least 40% recycled material, biodegradable, organic, or with natural fibers that are processed responsibility. This year, at least 50% of their products will be labeled responsible and they hope to be at 75% by 2025. Get yourself some stylish, environmentally responsible, and incredibly high quality gear at saysky.us.

Listeners know I'm a relentless advocate of strength training, whether you're doing bodyweight exercises at home or lifting heavy in the gym. But some runners take strength training to a level above and beyond the rest of us - and find great success along the way. This week's podcast features a fellow running coach and one of my private coaching clients, Elizabeth Corkum. Elizabeth - who goes by the nickname Corky - is a 2:58 marathoner and 5-day per week weightlifter. Coach Corky has multiple coaching certifications, including USA Track and Field, Road Runners Club of America, and the Lydiard Foundation. She is also a certified personal trainer and specialist in sports nutrition.  Your path may or may not look exactly like hers, but you can learn a lot from her journey and our discussion, including: How Elizabeth incorporates her extensive strength work into her race training The unexpected path she took to reach her sub 3 hour marathon goal How you can go all in and have fun at the same time The importance of being patient and trusting the path you're on Why every training cycle will help you get somewhere new, even if it's not what you planned Links & Resources from the Show: Learn more about Coach Corky Follow Coach Corky on Instagram Learn how to get strong with Strength Running Listen to a podcast about running a sub 3 marathon Periodize your weightlifting with High Performance Lifting Thank you Elemental Labs! A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping. Elemental Labs' products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The citrus flavor has quickly become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out Elemental Labs to try their new flavor or get a free sampler pack.  Thank you Impossible Sleep! We're also supported by Impossible Sleep, a new performance sleep drink to help high performers get the most out of their nightly rest. Impossible Sleep is a melatonin free sleep drink mix that provides deep recovery while gently lulling you to sleep. It only has two ingredients, with magnesium to promote muscle recovery and deep sleep, and L-theanine for a subtle calming effect that helps you wind down at the end of the day. High achieving runners have to prioritize their sleep - it's like a performance enhancing drug that allows us to absorb our training, improve, and race faster. The Impossible Sleep drink helps you optimize your bedtime routine so you can get as much deep recovery as possible. When you consider that studies have shown that sleep loss can lead to glucose imbalances, increased anxiety, and your risk of getting sick, it's a no-brainer to get as much high quality sleep as you can. Learn more about Impossible Sleep drink and be sure to use code Jason20 to save 20% on your first subscription order.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Our guest today is Peter Bromka, who is a 2:19 marathoner, publisher of the Positive Split newsletter, and a recipient of The Best Sports Writing in 2021 award. We spoke earlier this year after he helped pace Desiree Linden to a world record in the 50k. Now he has his eyes set on his 8th Boston Marathon. This episode is an in-depth conversation about changes made for the 2021 Boston Marathon. We also talk about other specifics to the course and marathon racing in general: COVID precautions for a major marathon How to break the race up into segments Mantras and mindsets to help you overcome the tough parts Energy of the crowds and how to use it to your advantage Running by effort versus running by pace Peter also has insights on fueling and what a runner should really have in place prior to a race. Links & Resources from the Show: Follow Peter on Instagram Sign up for his newsletter Get our Boston Course Guide! Thank You PATH Projects! PATH Projects continues to be a great supporter of this podcast! I'm grateful for their partnership and want to share more about their products that I've been loving because they so durable and comfortable. PATH Projects is an online-only retailer of high-quality running gear and apparel. That means there is no retail markup, making their products quite affordable. In particular, I've just started wearing their 3" Sykes shorts and they're a little different from the 5" Sykes shorts (you can see those in action here). The material is thinner and lighter, which is perfect in a performance short, and they're obviously shorter. I'm not sure if my wife thinks they're too scandalous or loves them, but I'm wearing them constantly. PATH uses new technical fabrics, like the Japanese fiber called Toray Primeflex, to create award-winning apparel for endurance athletes. In fact, their Brim shorts and Tahoe base liner won Runner's World's 2018 Gear of the Year award. And the Pyrinees hoodie was named one of the best six sweatshirts for running in the cold by Gear Patrol. You know you'll be wearing the best when you select PATH Projects! Thank You InsideTracker! Our show is supported by our longtime sponsor InsideTracker. Today, more than ever, it's essential that we're making the right decisions to keep our bodies healthy. To help us be resilient, prevent over-training, and optimize our running to get the most from it. InsideTracker is the ultra-personalized nutrition platform that analyzes your blood and DNA biomarkers along with your lifestyle habits to help you optimize your body and reach your goals. InsideTracker's patented system will transform your body's data into knowledge, insights, and a customized action plan of science-backed recommendations. The data can help you determine whether you're running too much, not enough, or have some other issues that could be affecting your recovery or performance. I've had my own blood drawn with InsideTracker several times and have been amazed at the valuable information that they provide. Not only are the results very detailed, but they also share guidance for how to improve any markers that are out of range. If you're ready to take control of your health and optimize your training, InsideTracker offers a selection of plans that best suit your needs with a limited time 25% discount.

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

Lydia Nader is a Registered Dietitian with a graduate degree in nutrition and wellness. She coaches athletes on how to optimize their nutrition. She's a volunteer coach for Girls on the Run and has completed an ultramarathon, and numerous marathons. Lydia's areas of interest include weight loss, body composition changes, and female health such as amenorrhea and RED-S. Lydia was also the Endeavorun running retreat's nutritionist, helping us eat great for the 4 day retreat last month in Boulder. During that retreat she gave a presentation on 10 of the most popular ideas in sports nutrition that we may have to rethink. This episode includes many of those ideas. Take a look at these statements yourself and see if you think that they are true or false: Sugar is bad for athletes Training for a marathon means I can eat whatever I want I don't need to eat anything before a run Eating before bedtime makes you fat Plant-based diets don't provide enough nutrition for athletes Carb loading is necessary for endurance athletes Refueling must be done within 30 min of finishing a workout We discuss each of these in detail, including nuances such as sex differences. Links & Resources from the Show: Follow Lydia on Instagram Find more info on her website Sign up for free nutrition guidance Thank You InsideTracker! Our show is supported by our longtime sponsor InsideTracker. Today, more than ever, it's essential that we're making the right decisions to keep our bodies healthy. To help us be resilient, prevent over-training, and optimize our running to get the most from it. InsideTracker is the ultra-personalized nutrition platform that analyzes your blood and DNA biomarkers along with your lifestyle habits to help you optimize your body and reach your goals. InsideTracker's patented system will transform your body's data into knowledge, insights, and a customized action plan of science-backed recommendations. The data can help you determine whether you're running too much, not enough, or have some other issues that could be affecting your recovery or performance. I've had my own blood drawn with InsideTracker several times and have been amazed at the valuable information that they provide. Not only are the results very detailed, but they also share guidance for how to improve any markers that are out of range. If you're ready to take control of your health and optimize your training, InsideTracker offers a selection of plans that best suit your needs with a limited time 25% discount. Thank You PATH Projects! PATH Projects continues to be a great supporter of this podcast! I'm grateful for their partnership and want to share more about their products that I've been loving because they so durable and comfortable. PATH Projects is an online-only retailer of high-quality running gear and apparel. That means there is no retail markup, making their products quite affordable. In particular, I've just started wearing their 3" Sykes shorts and they're a little different from the 5" Sykes shorts (you can see those in action here). The material is thinner and lighter, which is perfect in a performance short, and they're obviously shorter. I'm not sure if my wife thinks they're too scandalous or loves them, but I'm wearing them constantly. PATH uses new technical fabrics, like the Japanese fiber called Toray Primeflex, to create award-winning apparel for endurance athletes. In fact, their Brim shorts and Tahoe base liner won Runner's World's 2018 Gear of the Year award. And the Pyrinees hoodie was named one of the best six sweatshirts for running in the cold by Gear Patrol. You know you'll be wearing the best when you select PATH Projects!

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

Abdi Abdirahman is a 5-time Olympian and the oldest American runner to qualify for the Olympics. He is the oldest male to podium at the NYC Marathon, and USATF's master's record holder in the marathon. Abdi is also a 4-time USATF champ in the 10k and a 5-time road racing champion at distances from 10 miles to the marathon. In other words, he's one of the best runners ever to represent the United States. He's also found the time to become a new author. I'm thrilled he's written his first book to get an even deeper inside look into his mind.  Check it out here: Abdi's World: The Black Cactus on Life, Running, and Fun Today's conversation gives a glimpse of his laid back, lighthearted personality that contributes to Abdi's amazing longevity in the sport. We explore topics of: Balance between training and life outside of running Changes that Abdi has seen over the years When to be serious and when to relax How running "strength" evolves over time Links & Resources from the Show: Follow Abdi on Twitter and Instagram Read more about Abdi at the Tokyo Olympics Get his new book Abdi's World: The Black Cactus on Life, Running, and Fun Thank You InsideTracker! Our show is supported by our longtime sponsor InsideTracker. Today, more than ever, it's essential that we're making the right decisions to keep our bodies healthy. To help us be resilient, prevent over-training, and optimize our running to get the most from it. InsideTracker is the ultra-personalized nutrition platform that analyzes your blood and DNA biomarkers along with your lifestyle habits to help you optimize your body and reach your goals. InsideTracker's patented system will transform your body's data into knowledge, insights, and a customized action plan of science-backed recommendations. The data can help you determine whether you're running too much, not enough, or have some other issues that could be affecting your recovery or performance. I've had my own blood drawn with InsideTracker several times and have been amazed at the valuable information that they provide. Not only are the results very detailed, but they also share guidance for how to improve any markers that are out of range. If you're ready to take control of your health and optimize your training, InsideTracker offers a selection of plans that best suit your needs with a limited time 25% discount. Thank You PATH Projects! PATH Projects continues to be a great supporter of this podcast! I'm grateful for their partnership and want to share more about their products that I've been loving because they so durable and comfortable. PATH Projects is an online-only retailer of high-quality running gear and apparel. That means there is no retail markup, making their products quite affordable. In particular, I've just started wearing their 3" Sykes shorts and they're a little different from the 5" Sykes shorts (you can see those in action here). The material is thinner and lighter, which is perfect in a performance short, and they're obviously shorter. I'm not sure if my wife thinks they're too scandalous or loves them, but I'm wearing them constantly. PATH uses new technical fabrics, like the Japanese fiber called Toray Primeflex, to create award-winning apparel for endurance athletes. In fact, their Brim shorts and Tahoe base liner won Runner's World's 2018 Gear of the Year award. And the Pyrinees hoodie was named one of the best six sweatshirts for running in the cold by Gear Patrol. You know you'll be wearing the best when you select PATH Projects!

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

Addie Bracy is an expert in mental training for the athlete. She excels on the road, on the track, and on the trails and mountains. She's a Certified Mental Performance Consultant, author of Mental Training for Ultrarunning, and has consulted with elite athletes in swimming, softball, basketball, track, and running. Addie is a contributor to our Strength Running community as well. You may recognize her from the lifting demonstrations in our flagship weightlifting program High Performance Lifting. Today's episode is about becoming a more mentally fit athlete. Addie shares her view of sports psychology and how it can be leveraged by everyone: Problems with idealizing a race How we can better prepare for races Non-physical skills that will help runners Differences between stress and pressure Common triggers for runners Visualizations that help This is just a small snippet of the actionable steps that Addie provides. Hear more in this podcast and check out her book for additional information. Links & Resources from the Show: Follow Addie on Instagram and Twitter Check out her website at Strive Mental Performance Read about how Addie gets things done Find a CMPC in your area Learn more about training your mind Thank You InsideTracker! Our show is supported by our longtime sponsor InsideTracker. Today, more than ever, it's essential that we're making the right decisions to keep our bodies healthy. To help us be resilient, prevent over-training, and optimize our running to get the most from it. InsideTracker is the ultra-personalized nutrition platform that analyzes your blood and DNA biomarkers along with your lifestyle habits to help you optimize your body and reach your goals. InsideTracker's patented system will transform your body's data into knowledge, insights, and a customized action plan of science-backed recommendations. The data can help you determine whether you're running too much, not enough, or have some other issues that could be affecting your recovery or performance. I've had my own blood drawn with InsideTracker several times and have been amazed at the valuable information that they provide. Not only are the results very detailed, but they also share guidance for how to improve any markers that are out of range. If you're ready to take control of your health and optimize your training, InsideTracker offers a selection of plans that best suit your needs with a limited time 25% discount. Thank You PATH Projects! PATH Projects continues to be a great supporter of this podcast! I'm grateful for their partnership and want to share more about their products that I've been loving because they so durable and comfortable. PATH Projects is an online-only retailer of high-quality running gear and apparel. That means there is no retail markup, making their products quite affordable. In particular, I've just started wearing their 3" Sykes shorts and they're a little different from the 5" Sykes shorts (you can see those in action here). The material is thinner and lighter, which is perfect in a performance short, and they're obviously shorter. I'm not sure if my wife thinks they're too scandalous or loves them, but I'm wearing them constantly. PATH uses new technical fabrics, like the Japanese fiber called Toray Primeflex, to create award-winning apparel for endurance athletes. In fact, their Brim shorts and Tahoe base liner won Runner's World's 2018 Gear of the Year award. And the Pyrinees hoodie was named one of the best six sweatshirts for running in the cold by Gear Patrol. You know you'll be wearing the best when you select PATH Projects!

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

Ryan Wooderson owns Long Run Physiotherapy & Performance in Denver, Colorado and has spent nearly a decade helping athletes get healthy and stay healthy. He is a Doctor of Physical Therapy and completed his orthopedic residency at the University of Wisconsin-Madison. He's an Orthopedic Clinical Specialist and his practice focuses on injury prevention and helping athletes perform. In this episode, we explore further details about: Variability in perceived exertion during workouts Prioritizing restorative in the morning hours Improving the quality of your sleep with environmental factors How to do naps the right way Anyone can benefit from better sleep and I hope this episode will provide you with ideas on how to do just that. Links & Resources from the Show: Connect with Ryan on Instagram and Facebook Learn more on his website Free advice from elite runners on recovery Thank You InsideTracker! Our show is supported by our longtime sponsor InsideTracker. Today, more than ever, it's essential that we're making the right decisions to keep our bodies healthy. To help us be resilient, prevent over-training, and optimize our running to get the most from it. InsideTracker is the ultra-personalized nutrition platform that analyzes your blood and DNA biomarkers along with your lifestyle habits to help you optimize your body and reach your goals. InsideTracker's patented system will transform your body's data into knowledge, insights, and a customized action plan of science-backed recommendations. The data can help you determine whether you're running too much, not enough, or have some other issues that could be affecting your recovery or performance. I've had my own blood drawn with InsideTracker several times and have been amazed at the valuable information that they provide. Not only are the results very detailed, but they also share guidance for how to improve any markers that are out of range. If you're ready to take control of your health and optimize your training, InsideTracker offers a selection of plans that best suit your needs with a limited time 25% discount. Thank You PATH Projects! PATH Projects continues to be a great supporter of this podcast! I'm grateful for their partnership and want to share more about their products that I've been loving because they so durable and comfortable. PATH Projects is an online-only retailer of high-quality running gear and apparel. That means there is no retail markup, making their products quite affordable. In particular, I've just started wearing their 3" Sykes shorts and they're a little different from the 5" Sykes shorts (you can see those in action here). The material is thinner and lighter, which is perfect in a performance short, and they're obviously shorter. I'm not sure if my wife thinks they're too scandalous or loves them, but I'm wearing them constantly. PATH uses new technical fabrics, like the Japanese fiber called Toray Primeflex, to create award-winning apparel for endurance athletes. In fact, their Brim shorts and Tahoe base liner won Runner's World's 2018 Gear of the Year award. And the Pyrinees hoodie was named one of the best six sweatshirts for running in the cold by Gear Patrol. You know you'll be wearing the best when you select PATH Projects!

Brodie Sharpe is a runner and a physiotherapist based in Australia who helps injured runners get healthy and stay that way. He is the host of The Run Smarter Podcast and has certifications from The Running Clinic, the Running Repairs Course, Sports Medicine Australia, and Athletics Victoria Run as a running coach. It's a pleasure to have Brodie as a part of our community. I was a guest on his podcast where we talked all about training plans and he was a prior sponsor of the SR Podcast. In this episode, Brodie is sharing some of the biggest lessons he has learned about running a new personal best while staying healthy. It can be hard to balance prevention with performance, but Brody knows what to focus on! Links & Resources from the Show: Follow Brodie on Instagram Check out more on his website Download Brodie's free ebooks here Free email course on injury prevention Complimentary ebook with tips from elites Thank you Elemental Labs! A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping. Elemental Labs' products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The citrus flavor has quickly become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. They just released their first new flavor of 2021, their most requested flavor, watermelon salt. So check out Elemental Labs to try their new flavor or get a free sampler pack.

Our guest today is Scott Johnston, an expert in endurance sports including everything from alpine skiing to mountain running. He has worked with Killian Jornet, arguably one of the best ultra endurance athletes on the planet, and numerous top cross country skiers in the US. He's the author of Training for the Uphill Athlete and Training for the New Alpinism. Both books are manuals for athletes and coaches, filled with resources and tools to elevate endurance training. Scott Johnston is himself a lifelong endurance athlete, having performed at high levels in swimming, skiing, and climbing. As a coach, he has practiced and refined an approach to training athletes that emphasizes the skills that can be practiced and acknowledges the genetic determinants of certain abilities. In this episode, Scott explains the tripod of endurance, which are the foundational principles for going long in any sport. Listen to the entire episode to better understand these three principles and what you can do to improve your own training, including: Running with perfect form, as David Rudisha does Collecting feedback by video, mirror, or other method to assess your running Including strides in workouts Strength training for endurance Thank you Precision Hydration! Thank you to our newest sponsor, Precision Hydration. If you've ever struggled with hydration or electrolyte issues, use code STRENGTH15 to get 15% off your first order. They offer tablets, packets, and other essentials to help you train in any environment. Precision Hydration knows that there isn't a one-size-fits all approach to hydration, which is why I love that they help athletes refine their hydration strategy for whatever event they're training for. If you can't get a custom sweat test done, they have a free online test that will give you your own personalized hydration strategy. It's heating up where I am and I'm ending my runs a lot sweatier than I was just a month ago. I know I'll be paying a lot more attention to my hydration and electrolyte needs. This is especially important with longer runs in the mountains here at altitude. You can learn much more about hydration in my conversation with the founder of Precision Hydration, Andy Blow. Check out Precision Hydration and get 15% off your first order of electrolytes that match how you sweat by using the code "STRENGTH15".