Zone 2 Q&A: Can You Run Too Slow? When Does Easy Pace Get Faster?

Diet is more important than most runners realize - and the effects of poor eating habits can derail anybody's running: If you don't eat enough, you're more prone to running injuries and won't run as quickly during races or workouts If you eat too much, you'll gain weight and running economy will suffer A sub-par diet results in poor recovery (and could result in weight gain, too) A sub-par diet also causes low energy levels outside of running But if you dial in your nutrition then performances will improve, recovery will be faster, and you'll just feel better. And I think every runner would benefit from that. To help optimize our dietary choices and approach to fueling, I invited author Matt Fitzgerald onto the podcast today. Over the last several years, Matt has been investigating the eating habits of professional endurance athletes around the world. And his findings are powerful. World-Class runners in the United Sates, top swimmers in Australia, and champion triathletes in South Africa all have one thing in common: their diet. There's overwhelming evidence from around the world - and indeed, from every type of endurance sport - that the best runners in the world all eat the same way. Matt calls this approach The Endurance Diet and outlines five foundational habits that shape how elite runners fuel their training. And on the podcast, we outline each of these habits and how you can apply them to your life. Enjoy!

22 Mars 20171h 3min

Ritz has more career highlights than there are spectators at the Boston Marathon (ok maybe not but still!): 3x Olympian at the 10,000m and marathon distances Former US Record holder in the 5,000m (12:56.27) 3rd fastest American marathon time in history (2:07:47) Three-time USA Cross Country Champion Two-time Foot Locker National high-school Cross Country Champion Half-marathon PR of 60:00 (2nd best HM time in US history) A Generation UCAN-sponsored athlete, he is now preparing to run the River Bank Run 25k this May. I kicked off the episode with an embarrassing story - one I debated sharing but I thought it was funny. Enjoy! On more serious topics, we chat about: His injury prevention approach that's helped him rebound after so injuries (stress fractures, hernias, Achilles problems, and more) His favorite confidence-building workout His go-to meal after a marathon Eating pop-tarts the night before racing a marathon How his training has changed since turning pro I hope you enjoy my conversation with Dathan Ritzenhein!

20 Mars 201752min

James doesn't look like the "typical" runner - he's 6'6" and 250 pounds. A former professional rugby player, James has a degree in Sport Rehabilitation and is fully insured member of the British Association of Sport Rehabilitators and Trainers (BASRaT). He's the founder of Kinetic-Revolution and has an ongoing fascination with the functional biomechanics of running (in other words, how you move while running). In this far-reaching discussion, we talk about quite a few issues: Should overweight runners be more worried about injury? Is gaining weight more important for injury risk than being consistently overweight? Does training for weight loss differ than training for a race? How? Enjoy my conversation with James (and don't miss the announcement at the end of the show!).

9 Mars 20171h

In this short episode, Jason shares a letter from a runner named Colleen. She experienced self-doubt and was afraid of failure before a race. But with a positive mindset and a few inspiring lessons, Colleen successfully finished her race. In this letter, Colleen shares her journey. And I hope you find it motivating as you push through with your training.

2 Mars 20174min

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