The Strength Running Podcast

Coach Jason Fitzgerald shares running advice for new and veteran runners who are passionate about getting stronger, preventing running injuries, and racing faster. Featuring guests like Olympians Nick Symmonds and Shalane Flanagan, best-selling authors Alex Hutchinson and Matt Fitzgerald, and other Physical Therapists, Sports Psychologists, and Coaches. You’ll learn what it takes to run fast, stay healthy, and become a better runner with practical no-nonsense advice.

195. Peter Bromka on Pacing the Pro’s and Seeing Desiree Linden Break the 50k WR 05/13/2021

195. Peter Bromka on Pacing the Pro’s and Seeing Desiree Linden Break the 50k WR Peter Bromka recently got to pace Chirine Njeim to a 2:36 marathon PR in pursuit of qualifying for the Olympics. On the same course, at the same time, Desiree Linden broke 3 hours in the 50K ultramarathon and set a new world record. Peter is here to share his experience of this event. Peter is an incredible athlete in his own right. He was a very competitive runner for Tufts University, running 15:16 for 5K, who ended up running his first marathon post-collegiately in 2:56. Over the years, he lowered his best to a staggering 2:19:03, just 3 seconds off from the Olympic Trials qualifying mark. In his front row seat run with the pros, Peter got to witness, hear, and implement strategies of the world's top runners. We talk about a variety of topics, including: of an out-and-back course The idea of How to be a good pacer Dealing with When to push and when to revel in your success I'm also thrilled to share that Peter will be joining us at the . If you, too, want to be a part of the action, sign up using code 'strengthrunning' to save $100 on your registration. Hope to see you in August! Links & Resources from the Show: and Follow the runners on Instagram Get our ! Thank you Elemental Labs! A big thanks to for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. 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 to try their new flavor and get your hydration optimized. /episode/index/show/strengthrunning/id/19092617

194. Coach Kevin Carr on Functional Training, Multiplanar Exercises, and Movement Quality 05/06/2021

194. Coach Kevin Carr on Functional Training, Multiplanar Exercises, and Movement Quality Strength and conditioning coach Kevin Carr has worked with Olympians and many other types of athletes. He has amassed a wealth of experience in functional anatomy, sports performance, and personal training. He is also the coauthor of the new book . Kevin has a bachelor's in kinesiology, he’s a licensed massage therapist, and has numerous professional certifications in the functional movement screen, NeuroKinetic Therapy, functional range conditioning, and a lot more. In today's episode we're talking about ways to help runners strength, power, and mobility. We also cover topics on: Why bodybuilding techniques don't translate to runners What type of strength training should runners do and how often Exercise selection with specificity for endurance Progression in shoes for various activities Links & Resources from the Show: Connect with Kevin on program Get the book at Human Kinetics Sign up for our ! Thank you Tanri Outdoors! Thank you to our newest supporter of the podcast, They're offering 10% off your order with code JASON at checkout. Tanri makes all-natural mineral sunscreen, lip balm, and moisturizer that protects you from both types of UV rays. Tanri is made by runners, for runners! All of their products are reef-safe and never tested on animals. If you spend a fair amount of time outdoors, you know the importance of applying sun protection. I have had to make it a habit myself, living in the mile high city of Denver. Using Tanri products is easy and effective, so I hope you'll give them a try. Mineral sunscreens like the ones from Tanri typically work better than chemical sunscreens as they protect you from both types of UV rays. And none of their products have phthalates, parabens, or artificial fragrances. Tanri also gives back 1% of their proceeds to help protect our National Parks. That's a win for you and for our planet! Browse all of their and use code "JASON" to save 10% on your order. /episode/index/show/strengthrunning/id/18987518

193. Running and Identity: How Endeavorun CEO Jake Tuber is Making a Comeback and Navigating Uncertainty 04/29/2021

193. Running and Identity: How Endeavorun CEO Jake Tuber is Making a Comeback and Navigating Uncertainty Jake Tuber is a part-time graduate school professor, a former college teammate of mine, and the creative force behind the . He is a sprinter turned distance runner with a story about how his first real injury caused a downward spiral amid the pandemic. Jake doesn't claim to have the answers or enlightened moments where the truth was revealed. He struggled through the many things that life threw at him and came out on the other end. He's here today to share some of the raw moments along his journey. Our conversation has some great takeaways that I think all runners can benefit from: - actions help to model your inner beliefs but you have to take the first step - being around people who will support you (such as our ) Environment - surrounding yourself with an optimistic and encouraging space to guide you on the right path Enjoy the full episode below and if you come away eager to sign up for the , use code 'strengthrunning' to save $100 on your registration. Hope to see you in August! Links & Resources from the Show: Get in touch on or email at [email protected] and Referenced New York Times articles: Thank you Elemental Labs! A big thanks to for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. 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 to try their new flavor and get your hydration optimized. /episode/index/show/strengthrunning/id/18901028

192. Dr. Stacy Sims On Female Physiology and Training Differences Between the Sexes 04/22/2021

192. Dr. Stacy Sims On Female Physiology and Training Differences Between the Sexes Everything from training to fueling has predominantly been researched on men and written about by men. Women’s hormonal variations tend to skew research data so those results are often thrown out. As a professional triathlete, Dr. Stacy Sims recognized that she was poorly served by the same recommendations that male athletes were getting. So she set out to change that through her work. She has written a book called where she breaks down her message that “women are not small men”. Women can learn to cater their training, nutrition, and hydration when they understand the changes they go though in their cycles. You can get an introduction to her work to the now famous . In our conversation today, we talk about: Nutrition recommendations throughout a menstrual cycle and different phases of life RED-S syndrome with strategies for prevention and treatment Changes that women undergo during peri and post menopause Common differences between men and women in training and nutrition The future of exercise physiology research Links & Resources from the Show: Follow her on and organization at Boston Children's Hospital Thank you to for sponsoring this episode, who’s offering 20% off with code ‘SR’ at checkout! I was introduced to this company a few months ago and have been impressed with the quality of the shorts, socks, and shirt that I’ve been wearing. They’re soon launching a men’s base liner and women’s lightweight shorts. To be the first to know when the new items are launched, follow them on social media at . XOSKIN is the only seamless athletic apparel brand in the United States, using 3-dimensional knit structures and their patented materials (PTFE and Copper) to create apparel with superior wicking and drying capabilities that work in all kinds of environments and conditions. Their apparel has been used in some of the most challenging races in the world, from Death Valley in the middle of summer, to the sub-zero temperatures of the Arctic. XOSKIN’s material feels great against the skin and the fit is so comfortable you’ll forget you’re even wearing it. Their patented materials are your best defense against chafing, blisters, hot spots and odor. Unlike most technology in athletic apparel which is gone after a few washes, XOSKIN’s RapiDriCopper™ technology is molecularly boned to the fiber and won’t wash out. Be sure to check out to see all of their shirts, tights, socks, compression sleeves, and more. Their clothes are made for both men and women so you’re sure to find something that suits your needs. Use code SR (not case sensitive) to get 20% off your order! /episode/index/show/strengthrunning/id/18808466

191. Icon Dean Karnazes on the Future of Ultras, His Competitive Drive, and His Advice to You 04/20/2021

191. Icon Dean Karnazes on the Future of Ultras, His Competitive Drive, and His Advice to You Dean Karnazes is an ultra endurance athlete who is highly regarded well beyond the world of running. He was named by TIME magazine as one of the most 100 influential people in the world, he is an ESPN ESPY winner, a three-time winner of Competitor Magazine’s Endurance Sports Athlete of the Year award, and recipient of the President’s Council on Sports, Fitness & Nutrition lifetime achievement award. Dean has a long list of impressive accomplishments, best told through his own narrative in the . A short summary of his endeavors includes: Running 350 miles in one go Doing a marathon at the South Pole Completing 50 marathons in 50 consecutive days Winning the 135 mile Badwater Ultramarathon in Death Valley He has also written a new book, , where he takes readers on a journey through his career highlights and getting back into the game of ultra endurance running. Links & Resources from the Show: Stay up to date on Follow him on and How to (so you can run longer!) Thank you beam! Our newest sponsor is , one of my newest favorite companies! They have a great offer for the Strength Running community so don't miss out on 15% off your entire order with code JASON! The two products that I’m enjoying the most are their Elevate Variety Pack and Dream, their sleep-promoting mix. The Elevate options include Balance, with prebiotics and probiotics for a happy gut, Energy with a small amount of natural caffeine, and Recovery with collagen and amino acids. Dream is a powder that tastes like cinnamon hot cocoa and it helps you get a better sleep. It has THC-free CBD, melatonin, magnesium, l-theanine, and other compounds that help you rest more quickly and easily. I have trouble sleeping and this has made a huge difference in the quality of my sleep. Beam's products are low in sugar, taste great, and use responsibly sourced ingredients. They are offering 15% off your order with the code "JASON" (not case sensitive). Couple that with a subscription and your first month’s savings will be 35%! Sleep better, recover faster, what’s not to love? Check them out at . /episode/index/show/strengthrunning/id/18792323

190. New Coaching Call! How to Train For Your First Hilly Trail Race 04/15/2021

189. Former LA Lakers Strength Coach Tim DiFrancesco on Why Runners Must Get Strong 04/13/2021

189. Former LA Lakers Strength Coach Tim DiFrancesco on Why Runners Must Get Strong Tim DiFrancesco is the former Head Strength & Conditioning Coach for the Los Angeles Lakers professional basketball team. After spending more than six seasons in the NBA, he left to grow TD Athletes Edge, his performance-oriented strength facility in Salem, MA. He earned his BS in Exercise Science & Athletic Training from Endicott College and his Doctorate of Physical Therapy from the University of Massachusetts Lowell. His experience includes professional athletes, sub-elite athletes in the NBA-Development League, and recreational athletes across numerous disciplines. In this conversation, we discuss what really happens in your body when you start lifting weights. We also talk about: Why lifting will turn you from a donkey into a gazelle How we change minds about endurance runners lifting weights Whether plyometrics are drills or strength exercises How to get start with plyos, plan them in your training, and mistakes to avoid Links & Resources: Follow Tim on and Twitter Visit Big thanks to Tim DiFrancesco for coming on the show and sharing his expertise. Please connect with him and express a big thank you! Thank You beam Our newest sponsor is , one of my newest favorite companies! They have a great offer for the Strength Running community so don’t miss out on 15% off your order with code JASON! The two products that I’m enjoying the most are their Elevate Variety Pack and Dream, their sleep-promoting mix. The Elevate options include Balance, with prebiotics and probiotics for a happy gut, Energy with a small amount of natural caffeine, and Recovery with collagen and amino acids. Dream is a powder that tastes like cinnamon hot cocoa and it helps you get a better sleep. It has THC-free CBD, melatonin, magnesium, l-theanine, and other compounds that help you rest more quickly and easily. I have trouble sleeping and this has made a huge difference in the quality of my sleep. Beam’s products are low in sugar, taste great, and use responsibly sourced ingredients. They are offering 15% off your order with the code “JASON” (not case sensitive). Couple that with a subscription and your first month’s savings will be 35%! Sleep better, recover faster, what’s not to love? Check them out at . /episode/index/show/strengthrunning/id/18698564

188: Harness the Power of a Growth Mindset with Professor Alison Pope-Rhodius 04/08/2021

188: Harness the Power of a Growth Mindset with Professor Alison Pope-Rhodius Alison Pope-Rhodius is a professor of Applied Sport and Performance Psychology and a Program Director at Holy Names University in California. She is a Certified Mental Performance Consultant and the co-editor of . As an expert in this field, Alison got to travel the world working with elite archers and coaches, culminating in working with the U.S. team and U.K. number one archer at the 2004 Olympics. She has been an active member of the Association for Applied Sport Psychology (AASP) for many years and was made a Fellow in 2018. Alison brings an approachable understanding of what the growth mindset is and how athletes can use it to their advantage. In our conversation, we talk about: Details of what a growth mindset is Common pitfalls to avoid How to recognize when you are in a fixed mindset Tips for practicing this technique Alison also shares about the power of controlling the elements that you can, and letting go of the rest. Links & Resources from the Show: Follow Alison on Get our Thank you to for sponsoring this episode, who’s offering 20% off with code ‘SR’ at checkout! I was introduced to this company a few months ago and have been impressed with the quality of the shorts, socks, and shirt that I’ve been wearing. They’re soon launching a men’s base liner and women’s lightweight shorts. To be the first to know when the new items are launched, follow them on social media at . XOSKIN is the only seamless athletic apparel brand in the United States, using 3-dimensional knit structures and their patented materials (PTFE and Copper) to create apparel with superior wicking and drying capabilities that work in all kinds of environments and conditions. Their apparel has been used in some of the most challenging races in the world, from Death Valley in the middle of summer, to the sub-zero temperatures of the Arctic. XOSKIN’s material feels great against the skin and the fit is so comfortable you’ll forget you’re even wearing it. Their patented materials are your best defense against chafing, blisters, hot spots and odor. Unlike most technology in athletic apparel which is gone after a few washes, XOSKIN’s RapiDriCopper™ technology is molecularly boned to the fiber and won’t wash out. Be sure to check out to see all of their shirts, tights, socks, compression sleeves, and more. Their clothes are made for both men and women so you’re sure to find something that suits your needs. Use code SR (not case sensitive) to get 20% off your order! /episode/index/show/strengthrunning/id/18650393

187. Get to Know the Coach: An Interview with Strength Running Founder Jason Fitzgerald 04/06/2021

187. Get to Know the Coach: An Interview with Strength Running Founder Jason Fitzgerald Jason Fitzgerald started Strength Running in 2010 with a small blog after he ran his first marathon in 2:44 and suffered through a severe IT Band injury. 11 years later, Strength Running is now a multimedia company with a , , award-winning , and . He also provides a number of training programs, including the popular and . In addition to all this, Jason is the head coach of - an engaged community of runners who cheer each other on while getting the resources they need to propel their running forward. And of course, there is the , which is where we're catching up with Jason today. In this interview, Jason shares more details about: Why he stuck with running in his early years The positive impact that different coaches have had on him The ups and downs of Jason's own running career Running post college and how his focus shifted How Strength Running went from a passion project to a full time job Wisdom for those wanting to become entrepreneurs Thank You beam! Our newest sponsor is , one of my newest favorite companies! They have a great offer for the Strength Running community so don't miss out on 15% off your order with code JASON! The two products that I’m enjoying the most are their Elevate Variety Pack and Dream, their sleep-promoting mix. The Elevate options include Balance, with prebiotics and probiotics for a happy gut, Energy with a small amount of natural caffeine, and Recovery with collagen and amino acids. Dream is a powder that tastes like cinnamon hot cocoa and it helps you get a better sleep. It has THC-free CBD, melatonin, magnesium, l-theanine, and other compounds that help you rest more quickly and easily. I have trouble sleeping and this has made a huge difference in the quality of my sleep. Beam's products are low in sugar, taste great, and use responsibly sourced ingredients. They are offering 15% off your order with the code "JASON" (not case sensitive). Couple that with a subscription and your first month’s savings will be 35%! Sleep better, recover faster, what’s not to love? Check them out at . /episode/index/show/strengthrunning/id/18615482

186. The Physiology of Altitude: What Training at 10,000 Feet Does to Your Body 04/01/2021

186. The Physiology of Altitude: What Training at 10,000 Feet Does to Your Body Today, we're talking to Jonathan Levitt who took his high altitude training seriously. Not only is he paying attention to how he performs at 9,600 feet, he's also using blood tests to track important biomarkers that indicate how his body adapts. Jonathan is a sub-3 marathoner, sales manager for (code strengthrunning saves you 20% on any test), and host of the podcast. Jonathan shares not only anecdotal stories of how his body is responding, be he also has the data to back it up. He is lucky enough to have a . In our conversation, Jonathan and I talk about: Adjusting workouts when first moving to higher altitude Increasing fitness with decreasing intensity Biomarker changes after 2 months Importance of fundamentals like sleep and nutrition Links & Resources from the Show: Follow Jonathan on and (code strengthrunning saves 20% on any test!) Thank you Elemental Labs! A big thanks to for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They're also offering free product: just pay for shipping and you can get their sample pack including 8 packets of citrus, raspberry, unflavored, and orange salt varieties. 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 and 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 to try their sample pack for free and get your hydration optimized for the upcoming spring season. /episode/index/show/strengthrunning/id/18551222

185. Ultrarunner Candice Burt on Running 800 Miles, Hallucinating, and Discovering Yourself 03/30/2021

185. Ultrarunner Candice Burt on Running 800 Miles, Hallucinating, and Discovering Yourself Candice Burt holds the FKT - or Fastest Known Time - on the 171-mile Tahoe Rim Trail, the 95-mile Wonderland Trail, and the 20-mile Enchantment Lakes Traverse. She won the Delirious W.E.S.T. 200-mile (which is actually 219 miles) and placed 4th at the HURT100 Endurance Run in 2019. She also has podium finishes at countless ultras over the years. Along with working out the arrangements for this year's races, Candice is currently getting ready to cover the Arizona Trail, which is 800 miles long. She shares details of her planning, logistics, and other intricacies of what it takes to run for weeks on end. In our conversation, we also cover topics on: Safety and comfort out on the Arizona Trail Gear considerations for runs and nights out in the wild What inspires the athletes that inspire us How Candice went about organizing her first ultra race The cost and logistics of putting on long races Links & Resources from the Show: Follow Check out The book that inspired Candice: Thank You, beam! Our newest sponsor is and they have a great offer for our community. I've had the chance to try out their products and have become a big fan. The two products that I’m enjoying the most are their Elevate Variety Pack and Dream, their sleep-promoting mix. The Elevate options include Balance, with prebiotics and probiotics for a happy gut, Energy with a small amount of natural caffeine, and Recovery with collagen and amino acids. Dream is a powder that tastes like cinnamon hot cocoa and it helps you get a better sleep. It has THC-free CBD, melatonin, magnesium, l-theanine, and other compounds that help you rest more quickly and easily. I have trouble sleeping and this has made a huge difference in the quality of my sleep. Beam's products are low in sugar, taste great, and use responsibly sourced ingredients. They are offering 15% off your order with the code "JASON" (not case sensitive). Couple that with a subscription and your first month’s savings will be 35%! Sleep better, recover faster, what’s not to love? Check them out at . /episode/index/show/strengthrunning/id/18513938

184. How to Engineer a Marathon Breakthrough: A Behind-the-Scenes Coaching Call 03/25/2021

184. How to Engineer a Marathon Breakthrough: A Behind-the-Scenes Coaching Call Brian is a consistent runner with two decades of experience and over 25 marathons under his belt. While his fastest marathon was 2:59 back in 2013, he hasn't been able to set a new PR since. As a member of , Brian has the opportunity for these coaching calls. In this episode, listen to Jason and Brian talk about: His history and background as a runner What he's doing right in his training (and should continue) The improvements he can take to keep getting faster Why Jason is encouraged that he will meet his big goal! Brian is currently following the Half Marathon Training Plan from the program. He has added strides to his runs, lifts to support his training, and is training for a shorter distance than his goal race. All that is going to pay off! Brian has exciting opportunities to improve his marathon race time and we are all awaiting to hear about his next big race. From your feedback, I know that these types of coaching calls resonate with many of you. If you are interested in hearing more of these behind-the-scenes calls, check out the and a . This information and support is the foundation of the , where you can join our thriving community. Thank You XOSKIN! Thank you to for sponsoring this episode, who's offering 20% off with code 'SR' at checkout! I was introduced to this company a few months ago and have been impressed with the quality of the shorts, socks, and shirt that I’ve been wearing. They're soon launching a men’s base liner and women’s lightweight shorts. To be the first to know when the new items are launched, follow them on social media at . XOSKIN is the only seamless athletic apparel brand in the United States, using 3-dimensional knit structures and their patented materials (PTFE and Copper) to create apparel with superior wicking and drying capabilities that work in all kinds of environments and conditions. Their apparel has been used in some of the most challenging races in the world, from Death Valley in the middle of summer, to the sub-zero temperatures of the Arctic. XOSKIN’s material feels great against the skin and the fit is so comfortable you’ll forget you’re even wearing it. Their patented materials are your best defense against chafing, blisters, hot spots and odor. Unlike most technology in athletic apparel which is gone after a few washes, XOSKIN’s RapiDriCopper™ technology is molecularly boned to the fiber and won’t wash out. Be sure to check out to see all of their shirts, tights, socks, compression sleeves, and more. Their clothes are made for both men and women so you're sure to find something that suits your needs. Use code SR (not case sensitive) to get 20% off your order! /episode/index/show/strengthrunning/id/18459128

183. Dr. Duncan Simpson on Brain Training and Why Focus is the Top Mental Skill 03/18/2021

183. Dr. Duncan Simpson on Brain Training and Why Focus is the Top Mental Skill Dr. Duncan Simpson has a PhD in Sport Psychology and is the at , a multi-sport training institution in Florida. He has worked with children, high school students, and professional and Olympic athletes in a range of sports. Duncan was formerly an Associate Professor in the Sport, Exercise, and Performance Psychology Program at Barry University. He is also a certified consultant with the Association of Applied Sport Psychology. Given his experience and education, Duncan possesses a deep knowledge of the mental game that athletes are faced with. In our conversation, Duncan covers a variety of mental skills and how athletes utilize them to gain a performance advantage: Creating short- and long-term focus Avoiding external distractions Doing self-assessments And how to apply it all to your own running Connect with Duncan on Email him at [email protected] A big thanks to for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They're also offering free product: just pay for shipping and you can get their sample pack including 8 packets of citrus, raspberry, unflavored, and orange salt varieties. 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 and 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 to try their sample pack for free and get your hydration optimized for the upcoming spring season. /episode/index/show/strengthrunning/id/18377042

182. Tension, Impact Force, and Energy Return: A Running Technique Masterclass 03/11/2021

182. Tension, Impact Force, and Energy Return: A Running Technique Masterclass Shane Benzie is a running coach, movement specialist, researcher and the founder of the Running Reborn coaching platform. He has worked with beginners to world record holding runners all over the world to help them harness their elasticity and improvement their movement. His work has taken him to six continents and many different environments, where he lives with and trains with elite athletes, tribes and indigenous people to crack the code of natural human movement and how to turn it into human performance. This conversation covers: Why impact doesn't cause running injuries but mismanagement of impact could How to assess your running form and what to look for Proper mechanics of a foot strike Tips on moving beautifully while running What you can do in your daily non-running life to support your training How to modulate stride length while maintaining cadence Links & Resources from the Show: Find Shane on Shane's book: mentioned in this episode Thank you XOSKIN! Thank you to our newest sponsor, , who’s offering 20% off with code ‘SR’ at checkout! I was introduced to this company a few months ago and have been impressed with the quality of the shorts, socks, and shirt that I’ve been wearing. XOSKIN is the only seamless athletic apparel brand in the United States, using 3-dimensional knit structures and their patented materials (PTFE and Copper) to create apparel with superior wicking and drying capabilities that work in all kinds of environments and conditions. Their apparel has been used in some of the most challenging races in the world, from Death Valley in the middle of summer, to the sub-zero temperatures of the arctic. XOSKIN’s material feels great against the skin and the fit is so comfortable you’ll forget you’re even wearing it. Their patented materials are your best defense against chafing, blisters, hot spots and odor. Unlike most technology in athletic apparel which is gone after a few washes, XOSKIN’s RapiDriCopper™ technology is molecularly boned to the fiber and won’t wash out. Be sure to check out to see all of their shirts, tights, socks, compression sleeves, and more. Their clothes are made for both men and women so you’re sure to find something that suits your needs. Use code SR (not case sensitive) to get 20% off your order! /episode/index/show/strengthrunning/id/18275597

181. Trail Runner Magazine’s Zoe Rom on Environmental Justice and Why it Matters 03/04/2021

181. Trail Runner Magazine’s Zoe Rom on Environmental Justice and Why it Matters Zoë Rom is the Associate Editor of , host of the and an outspoken advocate for environmental justice. She has a Master’s Degree in Environmental Journalism from the University of Colorado and has a deep passion for our public lands. Zoë lives, plays, and works in the mountains of Colorado. She has a firm belief that access to outdoor recreation should be equal for all. At the same time, the negative impacts of industrial development should not be weighted on certain racial or income groups. In today’s episode, we dive into many topics such as institutional negligence, equal access, and the fight for justice. Zoë has numerous suggestions on how you can get involved – everything from individual food choices to the support of organizations that are doing meaningful work. Links & Resources from the Show: Read SR’s Thank you Elemental Labs! A big thanks to for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They’re also offering free product: just pay for shipping and you can get their sample pack including 8 packets of citrus, raspberry, unflavored, and orange salt varieties. 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 and 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 to try their sample pack for free and get your hydration optimized for the upcoming spring season. /episode/index/show/strengthrunning/id/18179060

180. Pro Dana Giordano on Betting on Yourself, Taking Risks, and Making Running More Fun 02/25/2021

180. Pro Dana Giordano on Betting on Yourself, Taking Risks, and Making Running More Fun Dana Giordano is a middle-distance pro runner for Adidas and the . Prior to becoming a pro, she worked at Reebok for several years as a Product Manager, while keeping up with running as a lifestyle sport. She was also an All-American at Dartmouth University and reflects often on those years of running. Dana has had an interesting year as a pro, given the global pandemic that we are all facing. Her impact goes well beyond her performance, as the host of the podcast, where she features stories of women in the sport. Dana left her job in pursuit of her Olympic dreams and shares the many challenges that she has overcome and continues to deal with. In this episode, we talk about: Dana's journey from collegiate runner to pro The life on an underdog elite runner Training through cold, snowy winters Mental skills and mindset to overcome setbacks How to keep running fun Dana's overall humble perspectives and down-to-earth approach makes this conversation very accessible to all runners. I hope you'll come away with a new look at the life of a pro runner and how you can achieve more in this sport as well. Links & Resources from the Show: Dana's and Check out Children's book: Thank you to our newest sponsor, , who's offering 20% off with code 'SR' at checkout! I was introduced to this company a few months ago and have been impressed with the quality of the shorts and shirt that I’ve been wearing. They have a patented knitting technology that keeps you warm in the winter and cool in the summer. It has even been used in Death Valley races, so you know the heat dissipation is excellent. The 3-dimensional knitting of the fabric is very comfortable and versatile because there aren’t any seams so the risk of chafing, blisters, or hot spots is a lot lower. I’m also loving that they have powerful anti-odor properties. They use both copper and a synthetic treatment to reduce odor and friction and wick moisture. Plus, it’s molecularly bonded so it doesn’t come out in the wash. Be sure to check out to see all of their shirts, tights, socks, compression sleeves, and more. Their clothes are made for both men and women so you're sure to find something that suits your needs. Use code SR (not case sensitive) to get 20% off your order! /episode/index/show/strengthrunning/id/18090335

179. Dr. Caitlin Alexander on Long-Term Injuries, Self-Treatment, and Disrupted Motor Patterns 02/18/2021

179. Dr. Caitlin Alexander on Long-Term Injuries, Self-Treatment, and Disrupted Motor Patterns Dr. Caitlin Alexander is a physical therapist at Build Sports Performance Lab & Physical Therapy in Boulder, Colorado with a certification in Applied Functional Science. She's a certified triathlon coach, running coach, and has experience working with elite-level athletes. She's also an incredible athlete herself! Caitlin has qualified for the Kona World Ironman Championships and is a category 3 cyclist. In our conversation today, we’re talking about what happens when you have an injury for a very long time. You see, our movement patterns live in our brain. Your brain is what controls how you run and if your brain learns over time to compensate for an injury, you’ll develop all new movement patterns - and they won’t be ideal. Finally, Caitlin and I discuss: the origins of disrupted motor patterns how these movement patterns become ingrained in our brain the process required to relearn optimal movement patterns fun Q&A! Resources & Links: Thank you Elemental Labs A big thanks to for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They're also offering free product: just pay for shipping and you can get their sample pack including 8 packets of citrus, raspberry, unflavored, and orange salt varieties. 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 and 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. I’m encouraged by the fact that Navy SEAL teams, Olympic teams, and pro athletes have started using Elemental electrolyte supplements to improve their performance. Learn more about what they do at (and don't forget to get your free sample pack!). /episode/index/show/strengthrunning/id/17975243

178. Are Minimalist Shoes For You? Xero Shoes CEO Steven Sashen on the Promises of Minimalism 02/11/2021

177. How to ‘Make the Leap’ and Create Your Next Performance Breakthrough 02/04/2021

176. Unlocking Dominance: Exploring Ethiopia’s Running Culture with Professor Michael Crawley 01/28/2021

175. Injury Expert Jay Dicharry on the 4 Physical Skills Needed for Pain-Free Running 01/21/2021

174. Sprint and Speed Development for Endurance Runners with Coach Ryan Banta 01/14/2021

174. Sprint and Speed Development for Endurance Runners with Coach Ryan Banta Ryan Banta is a coach with more than 19 years of experience and the author of the . At the high school level, Ryan has produced 135 All-State medalists, including 10 state champions and 15 runners-up. His teams have won 12 district championships and 5 top five state finishes in the last nine seasons. He has been elected Missouri Track and Cross Country Coaches Association (MTCCCA) president and served on the Missouri State High School Activities Association (MSHSAA) advisory board. In this podcast, we discuss: Prevention of sprinting-related injuries Common training errors in pursuit of speed Mechanics of maximum velocity running The speed development differences between teenagers and adults In the spirit of theme, we leave off with a number of actionable steps that any runner can take to improve their speed. Show Links & Resources: Connect with Ryan on Check out his videos on Books mentioned by Ryan by Kelly Starrett Thank You PWURE! Our newest sponsor is PWURE; learn more about them at . They’re offering 20% off your first month with code "nextlevel" at checkout. Using either your Strava data or an online consultation, they create pre-run and post-run personalized shakes using organic ingredients. They’re the first company to use your fitness data to craft on-demand nutrition - I think the potential of this is awesome and it reminds me of the testing and effort that goes into elite marathoners and their fueling. PWURE has been testing their products with pro runners and the promise here is that they can deliver optimized, better ratios of carbohydrate to protein so you can perform better and recover faster. You get a post-workout dose recommendation so everything they make and recommend is unique to you. All of their formulas can be made vegan, there are four flavors to choose from, and you can even add vitamins. 82% of users saw performance and recovery improvement after one month and 86% would recommend it to a friend. See and don’t forget that code nextlevel will save you 20% on your first month. /episode/index/show/strengthrunning/id/17537903

173. Tom “Tinman” Schwartz on Smart Training and the Secret Sauce of Tinman Elite 01/07/2021

173. Tom “Tinman” Schwartz on Smart Training and the Secret Sauce of Tinman Elite Tom Schwartz, also known as Tinman, has over 30 years of coaching experience. He has worked with youth runners, masters, and professionals. Tom has developed dozens of D1 collegiate athletes, national champions, and national record holders and works with athletes across every distance and on every terrain from the track, road, to trail. Tom has a bachelor's degree in Exercise Science with a minor in Coaching, a master’s in Human Performance, an MBA, and is currently working on his PhD in Health & Human Performance. You might recognize Tom as the coach of Drew Hunter, one of the fastest high schoolers ever a few years ago. Drew is now running professionally for Adidas on the in Boulder, CO. In today's podcast, we talk about all the things that make teams special and how Tom works with his athletes to create a greater good in our world. We cover topics on: Elements of a successful team Life skills we can learn from running Delayed gratification Self discipline Modulation Purpose Specificity Coaching athletes of all ages, abilities, and events Tom's training philosophy to "keep the ball rolling" And of course, Tom shares so much wisdom and inspiration for all of us involved in the sport. Our show is supported by our longtime sponsor . Today, more than ever, it's essential that we’re making the right decisions to keep our bodies healthy. To help us be resilient, prevent over-training, and optimize our running to get the most from it. InsideTracker is the ultra-personalized nutrition platform that analyzes your blood and DNA biomarkers along with your lifestyle habits to help you optimize your body and reach your goals. InsideTracker’s patented system will transform your body's data into knowledge, insights, and a customized action plan of science-backed recommendations. The data can help you determine whether you’re running too much, not enough, or have some other issues that could be affecting your recovery or performance. I recently had my own blood drawn and am glad to report that my results indicate that everything is in a healthy range. If you’re ready to take control of your health and optimize your training, InsideTracker offers a selection of plans that best suit your needs. Use Code STRENGTHRUNNING at to save 10% of any of their tests. /episode/index/show/strengthrunning/id/17450165

172. Off-Season Training: What to do In-Between Seasons 12/30/2020

171. Behind-the-Scenes of a Major Marathon: Eli Asch on Directing Big Races 12/23/2020

171. Behind-the-Scenes of a Major Marathon: Eli Asch on Directing Big Races Eli Asch is currently the Race Director for the Twin Cities Marathon. Prior to this role, he directed the California International Marathon (CIM), which hosted two USATF marathon national championships. Under his direction, CIM was the fastest-growing major marathon in America. Eli also served as the Logistics and Operations Manager for the Austin Marathon and Half Marathon events. He holds an MBA in Sports Business from San Diego State University and a BA in English from Whitman College, where he was captain of the cross country team. I wanted to bring Eli on the podcast to share the details of what it takes to put on a major marathon race. We talk about: Nitty gritty details of getting a race permit How races are measured and certified Reconciling your with the race distance Expanding the What you can do now to support your favorite races Enjoy my podcast with Eli and rejoice in the knowledge that races are, in fact, coming back! Our show is supported by our longtime sponsor . Today, more than ever, it's essential that we’re making the right decisions to keep our bodies healthy. To help us be resilient, prevent over-training, and optimize our running to get the most from it. InsideTracker is the ultra-personalized nutrition platform that analyzes your blood and DNA biomarkers along with your lifestyle habits to help you optimize your body and reach your goals. InsideTracker’s patented system will transform your body's data into knowledge, insights, and a customized action plan of science-backed recommendations. The data can help you determine whether you’re running too much, not enough, or have some other issues that could be affecting your recovery or performance. I recently had my own blood drawn and am glad to report that my results indicate that everything is in a healthy range. If you’re ready to take control of your health and optimize your training, InsideTracker offers a selection of plans that best suit your needs. Use Code STRENGTHRUNNING at to save 10% of any of their tests. /episode/index/show/strengthrunning/id/17297042

170. Noah Droddy on Rapid Improvement and Engineering Your Next Performance Breakthrough 12/17/2020

170. Noah Droddy on Rapid Improvement and Engineering Your Next Performance Breakthrough Noah Droddy is a professional runner, 2-time Olympic Trials Qualifier, 2-time collegiate All-American, and a 2:11 marathoner. He is sponsored by Saucony and trains under Richard Hansen in Boulder, Colorado for the Roots Running Project. His sights are currently set on breaking the 2:10 marathon barrier, which he shares about in this podcast. Noah's path to professional running was indirect, to say the least. He ran through high school and college but didn't take it too seriously. In fact, Noah attributes this casual approach to his decision to go all in on the sport. Noah is also one of very few runners to turn pro after a Division 3 college career, making his trajectory even more impressive. I caught up with him to ask about his current training and how he has been able to make such leaps in his performance. We cover many topics, including: Work ethic to pursue your goals Environmental factors that help your succeed Evolving pressures of a pro runner This is an inspiring episode and I hope you'll enjoy Noah’s energy and thoughtfulness as much as I did. RESOURCES: Our show is supported by our longtime sponsor . Today, more than ever, it's essential that we’re making the right decisions to keep our bodies healthy. To help us be resilient, prevent over-training, and optimize our running to get the most from it. InsideTracker is the ultra-personalized nutrition platform that analyzes your blood and DNA biomarkers along with your lifestyle habits to help you optimize your body and reach your goals. InsideTracker’s patented system will transform your body's data into knowledge, insights, and a customized action plan of science-backed recommendations. The data can help you determine whether you’re running too much, not enough, or have some other issues that could be affecting your recovery or performance. I recently had my own blood drawn and am glad to report that my results indicate that everything is in a healthy range. If you’re ready to take control of your health and optimize your training, InsideTracker offers a selection of plans that best suit your needs. Use Code STRENGTHRUNNING at to save 10% of any of their tests. /episode/index/show/strengthrunning/id/17224307

169: Busting 10 Running Myths (BQ's, Weight Loss, Stretching, and More!) 12/10/2020

168. Olympian Molly Huddle: How to Stay Driven, Be a Role Model, and Run Mentally Tough 12/03/2020

168. Olympian Molly Huddle: How to Stay Driven, Be a Role Model, and Run Mentally Tough Molly is one of the best runners in the world. She holds the American Record in the 10k, 20k, and the half marathon. She represented the United States at the 2012 Olympics, qualifying for the 5,000m final and finishing 11th. Molly set the American Record in the 10k at the 2016 Olympics, finishing 5th overall. Later that same year she made her marathon debut at the NYC Marathon, making the podium in a 3rd place finish. Molly's talents are indisputable. Not only does she have range in her performance across a variety of distances, but she also has longevity. Molly has been a professional runner for well over a decade. In this podcast she shares about her unique training schedule and we also discuss: Training changes and records set during COVID How she stays motivated Advice for other runners in these challenging times Molly's new project (hint: it's a book!) releasing next year Thank you Molly for joining us on the podcast! Links & Resources from the Show: Hear Follow Molly on and hosted by Molly Huddle, Alysia Montano, and Roisin McGettigan Our show is supported by our longtime sponsor . Today, more than ever, it's essential that we’re making the right decisions to keep our bodies healthy. To help us be resilient, prevent over-training, and optimize our running to get the most from it. InsideTracker is the ultra-personalized nutrition platform that analyzes your blood and DNA biomarkers along with your lifestyle habits to help you optimize your body and reach your goals. InsideTracker’s patented system will transform your body's data into knowledge, insights, and a customized action plan of science-backed recommendations. The data can help you determine whether you’re running too much, not enough, or have some other issues that could be affecting your recovery or performance. I recently had my own blood drawn and look forward to sharing the results with you soon. If you’re ready to take control of your health and optimize your training, InsideTracker is offering their best deal of the year with $200 off their Ultimate Plan, which is their most comprehensive package. Use Code GIFTFROMSTRENGTHRUN at to claim your savings. /episode/index/show/strengthrunning/id/17048705

167. The Ultimate Taper Episode with Author Alex Hutchinson 11/25/2020

166. Dr. Amber Shipherd on Building Confidence, Self-Efficacy, and Positive Self-Talk 11/19/2020

The Strength Running Podcast

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