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

The Strength Running Podcast

Release Date: 01/06/2022

248. Running Form Best Practices and Gait Analysis with Dr. Anh Bui, DPT, CSCS show art 248. Running Form Best Practices and Gait Analysis with Dr. Anh Bui, DPT, CSCS

The Strength Running Podcast

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...

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247. Football Player to 2:52 Marathoner: How Brent Ran 48 Minutes Faster Over 26.2 Miles show art 247. Football Player to 2:52 Marathoner: How Brent Ran 48 Minutes Faster Over 26.2 Miles

The Strength Running Podcast

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 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...

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246. The Big Stress Fracture Episode with Dr. Emily Kraus show art 246. The Big Stress Fracture Episode with Dr. Emily Kraus

The Strength Running Podcast

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...

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245. Running Explained’s Elisabeth Scott on Pacing, Easy Runs, Zone 2, and More show art 245. Running Explained’s Elisabeth Scott on Pacing, Easy Runs, Zone 2, and More

The Strength Running Podcast

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 Check out the Follow Elisabeth on and Can ? Thank You InsideTracker! This episode is brought to you by , one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics...

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244. Recovery 101: The 5 Best Ways to Recover From Hard Running show art 244. Recovery 101: The 5 Best Ways to Recover From Hard Running

The Strength Running Podcast

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: Thank You InsideTracker! This episode is brought to you by , 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...

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243. How to Build Real-World Mental Toughness (a behind the scenes coaching call) show art 243. How to Build Real-World Mental Toughness (a behind the scenes coaching call)

The Strength Running Podcast

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 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...

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242. Dr. Noel Brick on How to Think When Running Gets Difficult show art 242. Dr. Noel Brick on How to Think When Running Gets Difficult

The Strength Running Podcast

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  has run more than 30 marathons and ultra-marathons, including the Marathon des Sables and the Irish 24-hour Championships. We discuss: The...

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241. Molly Huddle on the Ultimate Road Map for Female Distance Runners show art 241. Molly Huddle on the Ultimate Road Map for Female Distance Runners

The Strength Running Podcast

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 . Links...

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240. Strength vs. Power: How to Strength Train So You Race Faster with Professor Andy Galpin show art 240. Strength vs. Power: How to Strength Train So You Race Faster with Professor Andy Galpin

The Strength Running Podcast

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...

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239. Collegiate Strength Coach Angelo Gingerelli on Resistance Training for Endurance Runners show art 239. Collegiate Strength Coach Angelo Gingerelli on Resistance Training for Endurance Runners

The Strength Running Podcast

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  helps runners address common weaknesses and build a foundation of general and specific strength. Angelo also digs into a...

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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:

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.