229. Nutrition Science PhD Stephanie Howe on Marathon Fueling, Quick Meals, and Fad Diets
Release Date: 01/06/2022
The Art of the Long Run: Joe Corcione on How to Plan Ultra Long Runs
The Strength Running Podcast
Joe Corcione is an ultramarathoner, running coach, and the founder of . He hosts the popular . He joins us to discuss the art of ultramarathon long runs: What's the minimum volume before starting to train for an ultra? What are the three types of long runs that he recommends? How to progress long runs throughout a training cycle What else are we training (besides endurance) during a long run? Joe is a wealth of information and one of the most inspiring people to speak with. I hope you enjoy this as much as I did! Thank you Previnex! Get yourself 15% off your first purchase ....
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4 Elite Marathon Workouts & How to Adapt Them For You (Coach Brant Stachel Returns)
The Strength Running Podcast
What can we learn from elite-level marathon workouts? A lot! Joining us is coach Brant Stachel, a psychotherapist, , massage therapist, and former elite triathlete. Listen to our previous conversation about how he focues on the mental side of running with pro runners . In this episode, Brant is sharing 4 elite marathon workouts. You'll learn: Why these workouts are structured the way they are How to "earn" your workouts When to run each workout How to scale each workout to your ability level The physiological benefits that each session provides Workouts vs. Long Runs vs. Long Run...
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The Value of Zone 3, Heart Rate vs. Effort, & How Heat Impacts Z2 with Brady Holmer (repost!)
The Strength Running Podcast
Brady Holmer is a physiologist, 2:24 marathoner, and author of the . This episode is important because it refutes many myths about Zone 2. It was first published in 2024 at the height of the Z2 craze. Brady and Jason discuss: Why an elevated heart rate isn't always the same The value of How heat impacts your HR A lot more... Follow Brady and thank him for coming on the Strength Running Podcast! Thank you Altra! New customers can get 10% off your entire order with code jason10 . I’ve been wearing Altra shoes for years - I absolutely love the roomy toe box that leaves extra...
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Lactate Threshold & the “Golden Zone:” 2x Olympian Marius Bakken on the Norwegian Method
The Strength Running Podcast
Marius Bakken is a medical doctor, author of , and a 2x Olympian who specialized in the 5,000m. He’s also competed in three World Championships and two European championships, while being a 3x Norwegian 1500m champion and a 2x champion in the 5,000. He holds personal bests of 3:38 in the 1500m, 13:06 in the 5k, and 28:26 in the 10k. Mind you, this is before the era of super shoes. This conversation focuses on lactate threshold, how to find it, and why this "golden zone" may be the most important training intensity of them all. Resources: Marius' new book Thank you Altra! New...
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Tapering, Warm-ups, & Yasso 800’s: Training Q&A with Coach Max Stoneking, DPT
The Strength Running Podcast
Max Stoneking is a practicing physical therapist at , former collegiate swimmer, and coach to runners and triathletes. He writes the and posts regularly on . This episodes features Max and Jason taking your questions: Are Yasso 800's a good predictor workout for marathoners? Are there better options? What is the ideal tapering strategy? How can runners best for different types of runs, workouts, and races? Best practices for treating hip injuries More! To contribute to future Q&A episodes, follow Jason or . Thanks Boulderthon! is a top 10 race in America according to...
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How to Improve Economy, Protein for Runners, & Top Lifting Mistakes (Jason Gets Interviewed!)
The Strength Running Podcast
Jason was recently a guest on the about: + mistakes (ideal for endurance runners) Why strength train in the first place? Protein needs for runners (age, activity, etc.) The type of strength training that improves Thank you to Dr. Mandy Riehl for hosting an amazing discussion! . Thank you Kila! Kila offers the world's lightest insoles. Made with super shoe foam, they're 65-70% lighter than most orthotics and worn by elite runners like UTMB champ Tom Evans. Go to and use code STRENGTHRUNNING for $50 your first pair. Truthfully, I’m skeptical of insoles. I once had...
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What Causes Plantar Fasciitis? Treat & Prevent PF with Dr. Mandy Riehl
The Strength Running Podcast
Plantar fasciitis is a common running injury presenting with pain and tightness at the heel and alongside the underside of the foot. It's not fun. Dr. Mandy Riehl is here to help you prevent and treat : What causes plantar fasciitis? How do we keep feet healthy when we're running so much? Ideal mobility + strength exercises for feet Foot mobility Shoe choices and how they impact your foot health For even more recovery and prevention ideas, download our . Mandy Riehl is a doctor of chiropractic, former D1 track and cross country, and current cross country coach who's won multiple...
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Triathlon GOAT Alistair Brownlee on How Heat Impacts Training, Racing, & Fueling
The Strength Running Podcast
Alistair Brownlee is the greatest male triathlete to ever live. He’s a 2x Olympic Gold Medalist, 4x World Champion in both individual and team titles, a 4x European Champion, and the 2014 Commonwealth Champion. He’s the only male athlete to have completed the grand slam of triathlon championships with Olympic, World, and Continental wins. He is also the cofounder of , a performance nutrition company. In this conversation, we focus on heat training: Heat training differences between runners and triathletes Cooling strategies vs. heat training The value of sweat tests How to adjust...
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Foot Strength, Mobility, & Health: How to Build Indestructible Feet with Dr. Jen Perez
The Strength Running Podcast
Jen Perez is the co-owner of , a clinician, as well as the co-owner of Kinetic Chiropractic in Lafayette, CO. She holds a Doctor of Chiropractic Degree and has experience working with Olympic and professional track and field athletes. We discuss: Should runners worry about foot strength? Her best exercises for strengthening the foot Tools, products, and shoes that promote foot strength Drills and mobility work for the feet How supershoes affect the function of your feet Resources & Links from the show: Follow and on Instagram How for runners Follow Thank you Altra! New...
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Qualifying for Boston After 2 Kids: How Kate is Planning A Massive Comeback
The Strength Running Podcast
Kate is 35 weeks pregnant but wants to qualify for the Boston Marathon. Once she's ready to start training again, how can she structure her training? She's currently a member of , giving her access to our community, training plans, resources, and live coaching calls. Members are also invited on the podcast for chats like these! Topics & Resources: What to focus on when: family, , training The importance of (not just endurance) Why Kate is during pregnancy A big thanks to Kate for sharing her story and being on our team! You can learn more about it . Thank you MOBO Board!...
info_outlineStephanie 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.