225. Planning a 5k PR: A New Behind-the-Scenes Coaching Call with Coach Chris Robinson

Born to Run inspired runners all over the world with its story of the Tarahumara Indians alongside Christopher McDougall's quest to run with more joy and less pain. The follow up book digs into the details of training principles you can apply to your own running. Joining us are Christopher McDougall and his longtime coach, Eric Orton. Their newest book - Born to Run 2 - lays out the path that McDougall followed as he went from chronically injured to successful ultrarunner. Their new book helps runners revitalize their running through a combination of training principles and supplementary work that prepares the body to run efficiently. We focus on several important concepts of the Born to Run approach, including a "speed first" mentality, ways to instill better form, and how to use shoes and barefoot running to your advantage. Whether you're trying to bounce back from injury or find a new way to approach and improve your running, our conversation is filled with practical, actionable training philosophy, including: The value of working on speed before distance How faster running naturally enables better running form Ways that runners can analyze their own form and work on better technique The Rock Lobster cue you'll never forget! What it means to have a supple body that is ready to run Practical ways to implement minimalist running, and how "supershoes" fit into the picture I hope you enjoy our conversation as much as I did! Subscribe to the podcast in Apple Podcasts, Spotify, Stitcher, iHeartRadio, or Google Play.

20 Loka 202252min

Knee pain is a common and aggravating injury for many runners. In this week's coaching call, learn how to assess and fix your knee pain through strength work, training strategies, and more! This behind-the-scenes coaching call is with a Team Strength Running member, also named Jason. After a 10-year hiatus, Jason's friend helped him get back into running, and he is currently preparing for an upcoming half-marathon. Jason has struggled with intermittent knee pain. The pain consistently occurs about halfway through each of his training cycles, but subsides during his down time in between harder training. While he doesn't have an exact diagnosis, he has worked with a physical therapist to help relieve his pain. To get to the bottom of this nagging injury, Chris and I talk about his running background, training schedule, and the current pain he is experiencing. Our discussion touches on a variety of topics related to injury prevention, including: The differences between passive and active injury treatment The role of "sandwiching" in injury prevention Three questions to help you assess the severity of your pain What types of workouts are the hardest on your body The importance of base mileage during your off-season Why you need to run slow to run fast This coaching call is full of practical advice you can apply to your own training, whether you're injured or not. Enjoy my conversation with Jason! Links & Resources from the Show: Learn more about our coaching programs, including Team Strength Running Find out more ways to manage knee pain Listen to the science behind running form, strength, and injury prevention strategies Let me help you prevent injury! Thank you SOAR! Thank you to one of our newest sponsors, SOAR! This London-based brand makes high-performance running apparel that I've been loving over the last 5 months. If you watch our YouTube videos, you'll have seen me rocking a ridiculously short pair of blue 1" split leg shorts. I have been inseparable from my 1" split leg SOAR shorts and my SOAR painter's hat this summer. And for good reason: their gear is elite-level. They have technically-groundbreaking wet and cold weather gear that's guided by a "function-first" mentality. The result is just amazing apparel that is comfortable, light, and just effective and helping you train. SOAR is at the forefront of design innovation with ergonomic designs, cutting edge fabrics, and continuously updated clothing that just keeps getting better. See for yourself at SOAR Running and make sure you use the code SRUN15 to save 15% off your order until the end of October. 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.

13 Loka 20221h 9min

Matt Meyer is a member of the Boulder Underground team, a running and strength coach at Revo Physiotherapy and Sports Performance, and owns a 2:34 marathon PR. With the help of an impressively high mileage training schedule, Matt's hoping to demolish that PR with a 2:25 this December at CIM (California International Marathon). Matt can now handle mileage that's jaw dropping to most of us. In our conversation, Matt and I discuss the the details of high mileage running: The necessity of balancing very easy and very hard running Why running requires having a continuous conversation with your body How strength work builds a foundation for durability The importance of seeing every training block as a stepping stone How to pick the low hanging fruit when it comes to recovery (hint: eat and sleep!) Why training PRs are just as important as race PRs No matter how many miles you run each week, there's a lot to be learned from my conversation with Matt. Enjoy! Links & Resources from the Show: Learn more about Matt at REVO Physiotherapy Follow Matt on Instagram Get our best injury prevention advice See how we recommend to boost your weekly running mileage Thank you SOAR! I'm thrilled to introduce our newest sponsor, SOAR! This London-based brand makes high-performance running apparel that I've been loving over the last 5 months. If you watch our YouTube videos, you'll have seen me rocking a ridiculously short pair of blue 1" split leg shorts. I have been inseparable from my 1" split leg SOAR shorts and my SOAR painter's hat this summer. And for good reason: their gear is elite-level. They have technically-groundbreaking wet and cold weather gear that's guided by a "function-first" mentality. The result is just amazing apparel that is comfortable, light, and just effective and helping you train. SOAR is at the forefront of design innovation with ergonomic designs, cutting edge fabrics, and continuously updated clothing that just keeps getting better. See for yourself at SOAR Running and make sure you use the code SRUN15 to save 15% off your order until the end of October. Thank You Athletic Greens! Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. 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. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable. 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 Athletic Greens to redeem your offer today.

6 Loka 20221h 27min

The art of pacing yourself correctly is the key to success in workouts and races. But like any other skill, it requires practice and understanding what it really means to "listen to your body." If you enjoy reading about running and training, then this week's guest likely needs no introduction. Matt Fitzgerald is a prolific writer, having authored more than 30 books on endurance training and sports. He has immersed himself in the endurance world and is constantly at the forefront of communicating ways to make your training more effective and productive. Despite our shared last name, Matt is not a relative. But in addition to his writing, he is also a fellow coach and 2:39 marathoner. Matt's most recent book, On Pace, seeks to help runners learn the art of pacing to get the most out of their training and racing. Matt and I discuss many of the essential elements of pacing that he further addresses in his book, including: Pacing as the art of finding your limit Three key elements of pacing How GPS devices can both help and hinder your ability to pace yourself The simple and effective method of using perceived effort How experience and practice are essential to improve your pacing The importance of pace planning and evaluation for training and racing Why the road to pacing mastery is filled with mistakes - just don't make them twice! Enjoy this in-depth conversation on pace with my friend and colleague, Matt Fitzgerald! Links & Resources from the Show: See where you can find On Pace Visit Matt's website Check out the impressive collection of books Matt has authored Follow Matt on Instagram and Twitter Check out 80/20 Endurance Listen to our previous conversation on making a comeback Get race pacing advice from the best! Thank you SOAR! I'm thrilled to introduce our newest sponsor, SOAR! This London-based brand makes high-performance running apparel that I've been loving over the last 5 months. If you watch our YouTube videos, you'll have seen me rocking a ridiculously short pair of blue 1" split leg shorts. I have been inseparable from my 1" split leg SOAR shorts and my SOAR painter's hat this summer. And for good reason: their gear is elite-level. They have technically-groundbreaking wet and cold weather gear that's guided by a "function-first" mentality. The result is just amazing apparel that is comfortable, light, and just effective and helping you train. SOAR is at the forefront of design innovation with ergonomic designs, cutting edge fabrics, and continuously updated clothing that just keeps getting better. See for yourself at SOAR Running and make sure you use the code SRUN15 to save 15% off your order until the end of October. 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.

29 Syys 202256min

Runners of all levels can benefit from coaching, but it's important to find the right match to get the most out of your relationship. If you're looking for a coach or considering getting certified as one, you'll benefit from learning more about both sides of the coaching experience. This week's guest on the podcast is a fellow coach and my roommate from a recent running retreat, Bertrand Newson. "Coach B" (as he is most often referred to) came to running later in life, leaving a long career in the hospitality industry fueled by his love of running. Coach B is a Road Runners Club of America certified coach, co-host of the Race Mob podcast, and on the Board of Directors at the 80/20 Endurance Foundation, which seeks to promote diversity in coaching. He is not only an outstanding coach and a prolific competitor, but he is also a master at bringing people together. Coach B's love of running and community led him to become the founder of Too Legit Fitness, a Bay Area group with more than 700 members. Whether you're looking for a coach or thinking about becoming one yourself, Coach B and I discuss a variety of topics that can help you on your journey, including: How Coach B's unique background benefits his coaching Various types of coaching certifications and their benefits What makes a runner coachable Why coaching is both an art and a science, and the role of intuition in coaching The importance of relatability and other qualities athletes should look for in a coach This is both a thoughtful and pragmatic discussion you won't want to miss! Links & Resources from the Show: Check out Too Legit Fitness Follow Too Legit Fitness on Instagram Listen to the Race Mob Podcast Learn more about the 80/20 Foundation Are you looking for a training or coaching program? Thank you SOAR! I'm thrilled to introduce our newest sponsor, SOAR! This London-based brand makes high-performance running apparel that I've been loving over the last 5 months. If you watch our YouTube videos, you'll have seen me rocking a ridiculously short pair of blue 1" split leg shorts. I have been inseparable from my 1" split leg SOAR shorts and my SOAR painter's hat this summer. And for good reason: their gear is elite-level. They have technically-groundbreaking wet and cold weather gear that's guided by a "function-first" mentality. The result is just amazing apparel that is comfortable, light, and just effective and helping you train. SOAR is at the forefront of design innovation with ergonomic designs, cutting edge fabrics, and continuously updated clothing that just keeps getting better. See for yourself at SOAR Running and make sure you use the code SRUN15 to save 15% off your order until the end of October. Thank you Long Run Coffee! I have a big announcement! We've partnered with Long Run Coffee to develop the first-ever Strength Running Roast. The Strength Running Roast is designed for performance: it's electrolyte-infused coffee that can be ordered as light, medium, or dark roast. It's also free from sugar, additives, flavorings, and dyes. Earlier this year, Tom - the founder of Long Run Coffee - got in touch and sent me a bag of their coffee. I was skeptical at first (would electrolytes added to coffee affect the taste?) but my hesitation was misplaced. This stuff is delicious! This was an easy partnership for me because I love coffee. Caffeine is actually the safest, most studied, and legal performance enhancing drug on the market. Partnering with another small business like Strength Running was a no-brainer for me. I love supporting the small businesses that keep this sport moving forward. If you're not running stimulated, you're running slower. Order your bag.

22 Syys 20221h 6min

As a runner, keeping your posterior chain strong and functional is the key to healthy running. The muscles that make up the posterior chain comprise the entire back side of your body. Runners will primarily focus on the lower portion of that chain, which includes the glutes, the hamstrings, and the calves. Dr. Asher Henry is a runner, coach, and physical therapist who loves to help runners get and stay healthy! She is also a certified strength and conditioning coach and a 4 time All-American and top 5 finisher at the USA Trail Half Marathon and 10k Championships. Asher was a co-coach with me on a recent Endeavorun Running retreat, and her knowledge, energy, and enthusiasm for what she does is contagious. We discuss all the essentials of the posterior chain and its importance in your running, including: Common issues associated with dysfunction in the posterior chain How taking care of your muscles allows your connective tissues to do their job Why drills and plyometrics can be great but you need to be strong enough to handle them Methods of testing and continued assessment to determine your problem areas Using isolated strength to improve weak areas before working larger muscle groups How to avoid building dysfunction on top of strength to aid injury prevention Enjoy my conversation with Dr. Asher Henry! Learn more about the link between mobility and weight training Let me help you prevent injuries! 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. Thank You Athletic Greens! Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. 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. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable. 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 Athletic Greens to redeem your offer today.

15 Syys 202256min

We all face obstacles in our running, whether it's illness, injury, or a race that doesn't live up to our expectations. Learning how to navigate each of these challenges in a positive way is key to moving forward with our training. Our guest today is Matt Chittim, a certified running coach and the voice behind the Rambling Runner Podcast. He's also the cofounder of Relay, a premium content membership that features contributors like Kara Goucher, Peter Bromka, and Zoe Rom. Our conversation today focuses on how to make a comeback from the three most common obstacles that runners face: injuries, illness, and a poor goal race. Each has its own strategies that work well. Thank You Athletic Greens! Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. 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. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable. 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 Athletic Greens to redeem your offer today. Thank you Ice Barrel! Ice Barrel makes at-home barrels you can use for ice baths that don't take up an entire room. And they're lightweight enough that even I can carry it without help. There's an easy drain system and it's made in the United States from 100% recycled material. Cryotherapy has been shown to improve mood, reduce anxiety, and reduce inflammation. It can reduce pain and blood flow to jump start the recovery process. Cold plunges are great for when you need extra recovery, like if you accidentally ran a lot longer or faster than planned. But the real reason I love a good cold plunge is because of the profound mental benefits. It's been shown to reduce depression and anxiety, improve mood and brain function, and even 5 minutes gives you a great shot of dopamine afterward. If you can sit in an ice bath up to your shoulders, you won't have any mental issues with racing a negative split and finishing strong! Go to IceBarrel.com and use discount code strengthrunning for $125 off your barrel.

8 Syys 20221h 24min

Strength training requires planning and periodization, just like running. Learn how to optimize your strength routine to get the best possible benefits from your efforts! This week's episode features an interview from the Elevate Your Running Podcast, where the tables were turned and I was the guest. Our discussion focused on the topic of strength training for runners, including the importance of embracing strength training and the qualities of an effective training plan. My conversation with Sara and Austin dives into the nitty gritty decisions we make around strength training, and how to fit it into run training in a way that's beneficial and sustainable. We focus on: Barriers that prevent runners from getting into weightlifting Proactive ways to prevent injury with strength work Similarities and differences in strength training for a 5k runner and marathoner The role of strength training in muscle activation How to periodize weight training alongside your running Minimizing the impact of DOMS on your training Enjoy my discussion with Sara and Austin! Links & Resources from the Show: Check out the Elevate Your Running Podcast Let Strength Running help you get stronger Get more of your weightlifting questions answered Learn more about Coach Sarah Join our flagship weightlifting course Thank You Athletic Greens! Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. 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. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable. 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 Athletic Greens to redeem your offer today. 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.

1 Syys 20221h 4min