20. Running Foundations: Speed, Endurance, Safety, Cross-training, and Nutrition

In this episode, Sam meets with Heather Milton and Jason Machowsky, the founders of Master My Run, a training program that provides athletes with the tools they need to unlock their best running performance by leveraging cross-training, nutrition, and individual and group coaching. They touch on all aspects of running, from preparation to form, injury prevention, fueling, recovery, and beyond. Listen to this episode if you're an aspiring or new runner, aiming to start safely or improve your performance. Key moments: 00:33 Introduction to guests 01:48 How this episode came about (Sam’s first run ever) 03:31 How they got into running (and how you can too) 06:35 Is running for everybody? Is there anyone who shouldn’t run? 07:44 Is runner’s high real, or is it a myth? 09:28 What kinds of metabolic testing should runners do, and why should they do it? 11:03 Can you improve your metabolic test results? 12:15 What to do BEFORE you start running to set yourself up for success 12:41 What, when, and how much runners should be eating 14:09 How runners should strength train/cross-train 15:49 The mistake a lot of runners make in the gym 17:42 How to determine how heavy you should be lifting 18:03 The best gym exercises for runners 19:02 Heather’s opinion on group fitness classes 20:27 What is plyometric exercise and how should we incorporate it into our workouts? 20:36 How long you should be resting and recovering in between HIIT workouts 22:39 What to wear/how to dress appropriately for your run 24:13 How to pick the right running shoes/sneakers 27:24 Heather and Jason’s favorite running tech (apps, wearables, etc.) 29:35 How to properly warm up for a run 31:20 What is proper running form? Things to keep in mind 33:04 Nutrition and running 33:21 Should we be carb-loading? How and when should we eat our carbs? (And how much??) 34:55 What to eat and drink before a run, and how far in advance you should fuel 37:32 The best things to eat and drink after a run 38:56 A formula for how to properly hydrate before and during a run 41:36 Running with injuries and injury prevention (from both training and nutrition POVs) 45:36 How to build up to faster speeds and longer endurance in your runs 46:48 Rapid fire round!!! Best part of the episode IMO 46:57 Heather and Jason’s marathon non-negotiables 47:10 The biggest mistake people make when they first start running 47:25 The biggest waste of money in the running world 47:49 The best investment for runners 48:08 Current favorite song to listen to while running 48:34 Favorite race they’ve ever run 49:05 Heather and Jason’s running PRs 50:32 Their next running goals 50:57 The best running advice they’ve ever gotten 51:05 The worst running advice they’ve ever gotten 51:19 Their favorite post-race meals/foods Join the Master My Run Marathon Workshop using code CAPSLOCK10 for 10% off. This code also works as 10% off of 1:1 coaching sessions if you mention you found them through CAPS LOCK! Get up to 15% off at NIRA. Visit Zocdoc.com/CAPSLOCK. Thanks for listening! New episodes are released every Sunday at 8 AM EST, so if you liked this episode, subscribe or follow to get notified about the next one. And please leave me a rating or review, so I can continue to improve the show. Talk soon! Follow along: Instagram: www.instagram.com/lifeincapslock TikTok: www.tiktok.com/@lifeincapslock YouTube: www.youtube.com/@lifeincapslock Threads: www.threads.net/@lifeincapslock Learn more about your ad choices. Visit megaphone.fm/adchoices