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Power, Speed Development, and “Output” with Coach David Roche (repost!)

The Strength Running Podcast

Release Date: 01/04/2024

Nutrition Reality Check: Pseudoscience & Myths with Kylee Van Horn & Zoë Rom show art 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 show art 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 show art 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 show art 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 show art 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 show art 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? show art 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 show art 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 show art 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 show art 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...

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More Episodes

If you haven’t thought much about power as it relates to your running, you’re not alone. As runners, power isn’t something that we often consider in our training. 

To help us understand power, we have David Roche with us today. David Roche is an elite trail runner, author, and running coach. He is a two-time USATF trail national champion and the 2014 Sub-Ultra Trail Runner of the Year. David publishes regularly in Trail Runner Magazine and wrote the book, The Happy Runner, with his wife Megan.

He also contributed to our Little Black Book of Recovery & Prevention.

Although the subject of power and mechanical output may sound daunting, never fear! David breaks down the concepts in a way that makes it understandable, approachable, and easy to apply to your running year-round. We discuss:

  • The definition of power and mechanical output, both in theory and in practicality for runners
  • Why power is a bigger limiter for non-elite athletes
  • How most benefits of developing power come from very short work intervals
  • Why maintaining power is your key to longevity in the sport
  • The success of the Norwegian system using power development
  • Five way to consistently improve your own power

David is insightful and enthusiastic when it comes to discussing the technical aspects of running. You're bound to learn something new to apply to your own training!

Links & Resources from the Show:

Thank you DrinkLMNT!

A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You’ll get a sample pack with every flavor so you can try them all before deciding what you like best. 

DrinkLMNT's 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.

My favorite flavor is watermelon salt, but citrus salt is also a banger. 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 DrinkLMNT to try their new flavor or get a free sampler pack.

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.