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220. The 2021 New York City Marathon Episode, with 17x Finisher Richard White

The Strength Running Podcast

Release Date: 11/04/2021

231. Dr. Victoria Sekely on Bodyweight Strength Training, Progression, Best Exercises, and More show art 231. Dr. Victoria Sekely on Bodyweight Strength Training, Progression, Best Exercises, and More

The Strength Running Podcast

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 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...

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230. Coach Jason Answers Your Questions: Side Stitches, Cadence, Off-Season, and More show art 230. Coach Jason Answers Your Questions: Side Stitches, Cadence, Off-Season, and More

The Strength Running Podcast

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 and . Here's where you can find some of the questions I...

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229. Nutrition Science PhD Stephanie Howe on Marathon Fueling, Quick Meals, and Fad Diets show art 229. Nutrition Science PhD Stephanie Howe on Marathon Fueling, Quick Meals, and Fad Diets

The Strength Running Podcast

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...

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228. Broken to Healthy: How Ultrarunner Connor Meakin Overcame Years of Injury show art 228. Broken to Healthy: How Ultrarunner Connor Meakin Overcame Years of Injury

The Strength Running Podcast

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...

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227. Elite Ultrarunner Geoff Burns, PhD on the Science of Super Shoes show art 227. Elite Ultrarunner Geoff Burns, PhD on the Science of Super Shoes

The Strength Running Podcast

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...

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226. 2 x Olympian Nick Willis on What it Takes to Run a Sub-4 Mile for 19 Years Straight show art 226. 2 x Olympian Nick Willis on What it Takes to Run a Sub-4 Mile for 19 Years Straight

The Strength Running Podcast

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. ...

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225. Planning a 5k PR: A New Behind-the-Scenes Coaching Call with Coach Chris Robinson show art 225. Planning a 5k PR: A New Behind-the-Scenes Coaching Call with Coach Chris Robinson

The Strength Running Podcast

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 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...

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224. Tarkine Startup Founder Sam Burke on Making Eco-Friendly Running Shoes That Last 600+ Miles  show art 224. Tarkine Startup Founder Sam Burke on Making Eco-Friendly Running Shoes That Last 600+ Miles

The Strength Running Podcast

Sam Burke is the founder of , 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, , is focused on making an environmentally responsible running shoe that reduces its ecological footprint in all stages of the shoemaking process. Links &...

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223. How to Rehab an Injury the Right Way, with Jimmy Picard DPT show art 223. How to Rehab an Injury the Right Way, with Jimmy Picard DPT

The Strength Running Podcast

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...

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222. How to Cut Your Injury Risk, with Performance Coach and Sports Scientist David Joyce show art 222. How to Cut Your Injury Risk, with Performance Coach and Sports Scientist David Joyce

The Strength Running Podcast

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 , and he is back this year to focus on prevention. David is the co-editor of , 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...

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More Episodes

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.