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253. Pregnant & Postpartum Running with Dr. Rachel Selman DPT, CSCS

The Strength Running Podcast

Release Date: 06/23/2022

260. 3 Proven Ways to Build Endurance (Least to Most Risky!) show art 260. 3 Proven Ways to Build Endurance (Least to Most Risky!)

The Strength Running Podcast

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...

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259. Running and Lifting: How Elizabeth Does Both As a Sub-3 Marathoner show art 259. Running and Lifting: How Elizabeth Does Both As a Sub-3 Marathoner

The Strength Running Podcast

Listeners know I'm a relentless advocate of , whether you're doing at home or 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...

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258. Professor of Kinesiology Kim Dawson on Managing Pre-Race Anxiety show art 258. Professor of Kinesiology Kim Dawson on Managing Pre-Race Anxiety

The Strength Running Podcast

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 . Thank you Athletic Greens! One scoop...

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257. Get to Know Jason: An Interview with Strength Running’s Jason Fitzgerald show art 257. Get to Know Jason: An Interview with Strength Running’s Jason Fitzgerald

The Strength Running Podcast

Jason Fitzgerald is the driving force behind Strength Running's , , 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, , 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...

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256. How to Be Adaptable and Flexible with Your Training with Coach Ryan Banta show art 256. How to Be Adaptable and Flexible with Your Training with Coach Ryan Banta

The Strength Running Podcast

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 . 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...

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255. How Ali Feller Got Hooked on Running, Podcasting, and Runners (like you!) show art 255. How Ali Feller Got Hooked on Running, Podcasting, and Runners (like you!)

The Strength Running Podcast

Ali Feller has become a beacon of enthusiasm for the sport of running and its passionate, supportive community. Her podcast, 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...

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254. Running Imbalances: How to Prevent & Treat Asymmetries with Dr. Sarah Ceschin show art 254. Running Imbalances: How to Prevent & Treat Asymmetries with Dr. Sarah Ceschin

The Strength Running Podcast

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 .   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...

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253. Pregnant & Postpartum Running with Dr. Rachel Selman DPT, CSCS show art 253. Pregnant & Postpartum Running with Dr. Rachel Selman DPT, CSCS

The Strength Running Podcast

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...

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252. Everything You Need to Know About Marathon Fueling with Holley Samuel MEd, RD, CPT show art 252. Everything You Need to Know About Marathon Fueling with Holley Samuel MEd, RD, CPT

The Strength Running Podcast

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...

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251. How 2x Olympian Kara Goucher Handles Expectations, Pressure, and Pre-Race Anxiety show art 251. How 2x Olympian Kara Goucher Handles Expectations, Pressure, and Pre-Race Anxiety

The Strength Running Podcast

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...

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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:

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.