288. How to Set Massive PR’s in Your 40’s (a behind-the-scenes coaching call - rerun)

Long runs, weekly mileage, and faster workouts are all important - but they won't help you improve if you don't prioritize a healthy lifestyle. Without proper nutrition, you won't have as much energy to tackle your training. Without enough sleep, recovery will be sub-par and some of your hard work will be wasted. Without reducing stress, the risk of over-training and injury increases (and you'll rarely feel good). So it makes sense to give yourself every advantage and set yourself up for success, especially if you're gearing up for a big race or attempt at a personal best. When you get these "little things" (which are not so little) right, it makes training much easier to accomplish. After all, success in running depends on the lifestyle that surrounds the training. So I invited No Meat Athlete founder Matt Frazier on the podcast. In just the last few years, Matt has implemented  a staggering number of changes to his life: He adopted a vegetarian diet - and then vegan No Meat Athlete was born and quickly became a world-wide movement He improved his marathon from 4:53 to 3:09 to qualify for Boston Not wanting to settle, he started running ultras - including a 100-miler He's given up oil and experimented with other habits like journaling, meditation, and fruitarianism If you've ever tried to start a new healthy habit, you know how difficult this can be on top of your other obligations like work and family. And I wanted to know how to make all of these "little things" easier to implement in your life. Because if you're not sleeping well, eating right, and eliminating stress the other 23 hours of the day, then running a longer distance or racing a Personal Best is going to be that much more difficult to achieve.

20 Feb 201738min

Dr. Mike Young is the Director of Research and Performance at North Carolina-based Athletic Lab. A Lead Instructor for both USA Track & Field and USA Weightlifting, he also works with elite athletes and has consulted with the MLS, MLB, NFL, PGA, and NHL. He has degrees in exercise physiology, coaching science, and biomechanics – not to mention his prowess publishing multiple peer-reviewed journal articles. Mike has coached seven national champions in Track & Field and at four Division I NCAA programs. He’s on the Strength Running Podcast today to talk about how distance runners can benefit from speed development – from specific workouts to other ways of getting faster (it’s not all sprint work).

13 Feb 201758min

Claire Shorenstein is no stranger to running long: she's a Boston Marathon-qualifying runner, frequent triathlete, and multiple ultra marathon finisher. Perhaps more importantly, she's a Registered Dietitian and New York State Certified Dietitian-Nutritionist with a Master’s degree in Clinical Nutrition from New York University. A certified Road Runner's Club of America running coach, she works at several private practices to counsel athletes and non-athletes on their nutrition goals. Her specialties include weight loss, sports nutrition, chronic disease prevention and management, and pre- and post-natal nutrition. Read more about Claire on her website, Eat for Endurance. She is also very pregnant as of now! In this episode of the Strength Running Podcast, we discuss how pregnancy will change your approach to running, nutrition, and exercise in general. Please enjoy!

6 Feb 201752min

Current research shows that strengthening the small stabilizing muscles around the arch and plantar fascia can improve ankle stability and balance - but it's often neglected. So I invited Matt Ferguson, the founder of AFX, on the Strength Running podcast to discuss several topics around foot strength: How to build strength in these oft-neglected muscles Mistakes to avoid and myths that can derail your progress The value of being a "cautious minimalist" How to choose shoes that are right for you personally We also dive into the history of running shoes and why they look very different today than they did 40 years ago. Enjoy!

1 Feb 20171h 5min

Bart Yasso is a legend in the running community. And as the “Mayor of Running” and Chief Running Officer at Runner’s World, he’s one of the most recognizable faces in the sport. If you don’t yet know Bart, here’s a short list of what he’s been up to over the last 30 years: Competed in more than 1,000 races during his 30+ career at Runner’s World Successfully finished the 56-mile Comrades Marathon, the Mt. Kilimanjaro Marathon, and the Badwater Ultramarathon Has run races on all 7 continents (yes, even Antarctica) Inducted into the Running USA Hall of Champions Inventor of the “Yasso 800’s” marathon predictor workout Winner of the 1987 U.S. National Biathlon Long Course Championship 1998 winner of the Smoky Mountain Marathon 2:39 marathon PR (like me!) Has cycled twice across the country by himself with no support He’s also the author of My Life on the Run: The Wit, Wisdom, and Insights of a Road Racing Icon. In 2014, I had the pleasure of meeting Bart at the Runner’s World Half Marathon and Festival (recap here) where he shared the running stories that have shaped his life. In particular, how the Comrades Marathon brought South Africa, a country weighed down by the horror of Apartheid, closer together. And how his favorite running memory is drinking coffee by the Trevi Fountain with his mom during the Rome Marathon. More importantly, Bart spoke about the people that make the sport of running so incredible. Meeting other runners is what keeps him going – and he meets a lot of people flying to 45 races every year!

25 Jan 201737min

This episode of the Strength Running podcast is brought to you by... YOU! Coach Jason Fitzgerald answers 7 of your biggest questions about running consistently, improving your trail running skills, motivation, and how many miles you should start with when you first begin running. For beginner runners or those who are just getting back into running after a long layoff from injury or simply taking a break, how you tackle your training is really important. For more beginner-oriented training advice, sign up at http://strengthrunning.com/new and you'll also get the bonus encore podcast that answers even more of your burning questions!

8 Jan 201717min

Dr. Justin Ross is a Denver health psychologist who focuses on sports and performance psychology among other specialties like stress reduction and pain management. He’s also a triathlete, Boston-qualifying marathoner, and a founder of Mind Body Health, a Denver-area integrative health psychology and counseling center. And we talk about a lot: everything from managing anxiety before a race to practical strategies for both increasing and decreasing arousal around key performances. But we also get into behavioral change - in other words, how do you change specific behaviors (like waking up earlier) that make running a lot easier? Finally, I share a lot of my own running stories and we play a good game of role-reversal where he interviews me about my inner self-talk and why in the world we chanted “Grimace” before high school cross country races. The reason is not entirely legal but you’ll have to hear that story yourself...

19 Dec 20161h 2min

Lara has a background in adventure racing and 24-hour team mountain biking. She also loves the trails, so splits and finish times aren’t usually that important. Lara decided to cut through the noise and join Team Strength Running where she could follow proven training programs, have a team to support her, and get all of her questions answered by a running coach. She recognized that runners sometimes need a little extra nudge to accomplish a challenging goal: One night I read an article about habit-making and how one’s intrinsic motivation is finite. That’s why it’s so important to have an external motivator to form good habits. My lightbulb went on and I joined Team SR that evening. If I was going to take my training seriously, I had to realize that I AM an athlete and there will be days where my intrinsic motivation won’t be enough and that’s when I can rely on my team. Lara had been making steady progress when she suddenly faced an enormous setback: Three months before her 50k she tore a ligament in her ankle and was unable to run.   She was devastated.  Her doctor didn’t think she would be able to race, but Lara remained positive and with focused physical therapy and smart adjustments to her training, she got healthy and fit enough to run her race.   Lara’s perseverance paid off, and against challenging odds she was able to make it to the starting line healthy. In this call, we dive deeper into her bacckground and training history to help her continue to improve.

9 Dec 20161h 13min