How to Improve the 3 Running Thresholds (Z2, LT, and VO2 Max), with Phil Batterson, PhD
Release Date: 12/14/2023
Nutrition Reality Check: Pseudoscience & Myths with Kylee Van Horn & Zoë Rom
The Strength Running Podcast
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...
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The New Rules of Protein for Endurance Runners: Q&A with Claire Shorenstein, RD
The Strength Running Podcast
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...
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Q&A with Jason: Supercompensation, Scheduling Strength, Time vs. Miles, and more
The Strength Running Podcast
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 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...
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The Meaning of Endurance: Anthropologist Michael Crawley on Why We Run
The Strength Running Podcast
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 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,...
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Double Threshold, High Volume, & Lactate: Exploring the Norwegian Method with Brad Culp
The Strength Running Podcast
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, 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...
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Becs Gentry: How this Peloton Instructor and 2:32 Marathoner is Running the Great World Race
The Strength Running Podcast
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...
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Phil Batterson, PhD on Tissue Tolerance: The Key to Preventing Injuries?
The Strength Running Podcast
"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...
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The New Rules of Carb Loading with Sport Scientist Jonah Rosner
The Strength Running Podcast
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...
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Marathon Volume, Injuries, and Tune-up Races with 2:25 Marathoner Laura Thweatt
The Strength Running Podcast
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...
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Are Super Shoes Unethical? Philosopher Sabrina Little on the Fairness of Super Shoes
The Strength Running Podcast
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...
info_outlineToday 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.