How to Improve the 3 Running Thresholds (Z2, LT, and VO2 Max), with Phil Batterson, PhD

If you don't know Dr. Mark Cucuzzella, you're missing out. He’s a professor at West Virginia University School of Medicine and a Lieutenant Colonel in the US Air Force Reservists. He designed the US Air Force Efficient Running Project and has presented running workshops on over 50 military bases. Mark has been a national-level Masters runner, completed more than 100 marathon and ultra-marathon races, and is a two time winner of the Air Force Marathon. His PR? A staggering 2:24. He's also strongly involved in the local West Virginia running community: race director of Freedom’s Run race series owner of Two Rivers Treads in his hometown of Shepherdstown Mark's new book, Run for Your Life: How to Run, Walk, and Move Without Pain or Injury and Achieve a Sense of Well-Being and Joy is all of his expertise and experience distilled into one manual for preventing injury. He's also on the Strength Running Podcast to discuss these topics in more detail. We're focusing on three main areas of prevention: Running form: cues, mistakes, and big picture principles Barefoot running: how to get started and avoid injuries Lifestyle: what factors predispose you to getting hurt?

17 Sep 201855min

Tempo runs are beneficial for virtually every runner – from milers to marathoners, tempos are nearly ubiquitous. Of course, they’re a staple for longer distance runners training for the marathon and beyond. If you’re not familiar with this type of workout, there are three popular definitions: 1. Comfortably hard. A pace that’s faster than “moderate” but not exactly “hard.” If you have a high training age and prefer running by feel or perceived effort, this may be the most helpful definition for you. 2. The pace you could race for an hour. For some runners, their tempo pace is similar to or about the same as their 10k pace. This definition is best used for more advanced runners. 3. 85-90% of maximum heart rate. If you train by heart rate (learn how to calculate your max heart rate here), this is a valuable way to ensure you’re in the right range for your tempo run. More scientifically inclined runners know that tempo workouts are run at or near your lactate threshold. This is the pace at which you’re producing the maximum amount of lactate that your body can clear from your muscles and blood stream. In other words, tempo runs are done at lactate threshold which is the fastest you can still run aerobically.

13 Sep 201816min

Most coaches - including myself - don't have the tools to discuss this serious issue. I have no personal experience or training with eating disorders in runners (though I have friends with disordered eating). So I brought on someone who does: Annyck Besso. The goals of this conversation are threefold: Give coaches better tools to educate, help, and guide their runners with eating disorders Open a dialogue among all runners and foster a healthy, productive conversation Provide resources to those who might be suffering from any type of disordered eating Annyck is a Registered Dietitian with expertise in the treatment of eating disorders in private and academic medical center environments. She has a Bachelors degree in nutrition and dietetics, a Master's degree in dietetics, and specialty training in approaches like Cognitive Behavioral Therapy (CBT), Family Based Treatment (FBT), and Dialectical Behavioral Therapy (DBT). She's also quite the speedy runner, recently running 3:07 at the hot and humid Wisconsin Marathon. Resources & Links from the show: The Recovery Record app Mind Body Health (Annyck's practice) Division of Responsibility Feeding National Eating Disorders Association Helpline FBT approach for treating eating disorders Recommended book: Nourishing Wisdom by Marc David Recommended book: Intuitive Eating by Evelyn Tribole and Elyse Resch Recommended book (for parents): Anorexia and Other Eating Disorders by Eva Musby Strength Running's free nutrition series Thank you Annyck for coming on the podcast to share your expertise about the topic of eating disorders in runners. There are a lot of resources included that I hope all of our listeners will find helpful!

30 Aug 201852min

I'm not promoting running trails because they're beautiful. Or awe-inspiring. Or jaw-dropping. Though, that's certainly an added bonus! Trail running is a welcomed alternative to road running because it's a different type of stress that helps you become a better runner: The uneven surface can limit the repetition of running, thereby reducing your injury risk The varying terrain and obstacles (rocks, roots, holes, more turns and elevation changes) requires more athleticism Softer surfaces can promote recovery on easy days Plus, let's not forget that running trails usually means that you're going to run slower. And that can actually be a very good thing! When used appropriately, train running can aid recovery by forcing you to run slower. A lower heart rate - on a softer, more forgiving surface - is how to structure a great recovery day. From injury prevention to athleticism to recovery, trail running can help improve the quality of your training (and your race results). To help you make the most of running trails - and get started with the least amount of stress - I spoke with trail and ultra runner Doug Hay. Doug is the coach behind the Rock Creek Runner blog and podcast (Trail Talk). For a healthy dose of #trailporn, don't miss his Instagram! He's also the creator of the Trail Runner's System (today's sponsor). Our conversation covers a lot: Our best advice for new trail runners Do trails make running easier? How "trails" can be a lot more than just trails The risks of road running Trail running as a gateway drug What trail gear is absolutely necessary (and what isn't)? We also include a challenge for you - so don't miss this episode.

15 Aug 201843min

Dr. Ryan Smith is a lead instructor for the Institute of Clinical Excellence in the Fitness Athlete division. He specializes in treating individuals who participate in CrossFit, Olympic Lifting, powerlifting, and other recreational sports like running. He also specializes in pelvic health therapy, utilizing an external approach that focuses on education and management of diastisis recti, pelvic organ prolapse, and post-partum issues. Ryan is an avid supporter of the Senior Rehab Project and promoting individuals to strength train throughout their lifetime. You might recognize his name - he contributed to an earlier article on bodyweight strength training for runners. And I'm excited to introduce a longer discussion with Ryan on many related topics: The common movement dysfunctions among runners (and how to address them) Should you worry about a "clicky" hip or knee? What are "movement vital signs?" How to use pain science to improve your running Enjoy my conversation with Dr. Ryan Smith! Show Links & Resources: Ryan on Twitter Ryan's PT office Recharge Weightlifting for runners My recommended strength exercises SR's free strength course (case studies, exercises, what not to do, and more)

9 Aug 201839min

Jonathan Marcus is to running as Charlie Munger is to investing: a coach that uses “elementary, worldly wisdom” to mold his athletes into high-level runners. His past coaching and running industry experience includes: Assistant track coach at Portland State University Division I / NAIA / post-collegiate club / Oregon High School levels Involvement with the Portland Track Festival, USA Track & Field, NIKE’s Bowerman Track Club, and the Run Portland/Team Athena running clubs He was appointed USA Track & Field High Performance Coordinator for the men’s middle distances in 2011 and his national role with USATF included serving as co-meet director for the prestigious USATF High Performance track meet held annually at Occidental College. Currently he’s the Director of High Performance West, an elite training group in Portland Oregon. He also has an incredibly enlightening and action-packed podcast with fellow coach Steve Magness called On Coaching that I highly recommend. What I most respect about coach Jonathan Marcus is that he’s a lifelong learner: always reading books, learning, educating himself, and connecting with others to improve his ability to perform at a high level as a running coach. Our wide-ranging discussion might surprise you because we talk about some interesting topics that, on first examination, don’t appear to be truly about running or coaching! Issues like: The books that Jonathan is reading (and why they’re not all running books) Empathy and bias (and why these are crucial traits for coaches) Vision (and how this relates to your success as a runner) “Cognitive coping skills” for racing and challenging workouts For those who want to transcend beyond an elementary understanding of running, this conversation is a fantastic primer on the nuances of high-level running achievement. I think you’re going to love it.

30 Juli 201859min

You might recognize Tina from Episode 31 of the podcast. She’s an 11-time All-American athlete and elite athlete for Great Britain who’s run in two British Olympic Trials. Tina recently overcame amenorrhea by taking a break from training, had a daughter, and is now returning to competitive running. But we’re not here to talk about Tina. We’re here to talk about YOUR questions, problems, and struggles. In this conversation, we’re discussing: If you can only run a few times per week, should those runs all be “hard?” Do compression socks actually work? How do you advance beyond walking to run all of your miles? What are the most important things to remember when training for a Ragnar Relay? How do you pace a long run? And a lot more!

15 Juli 201854min

Nichola - or Nic as her friends call her - has such a long list of credentials and accomplishments that I simply can't share them all here. But just a sampling of her education and experience demonstrates her expertise: Graduated from Loughborough University with a First Class Honours Degree in Sports & Exercise Science Graduated from Leeds Metropolitan University with a post-graduate diploma in Dietetics Holds a Master's Degree in Health Science Published author in the Journal of Human Nutrition and Dietetics Her blog has also been voted as the UK's best health blog in 2015! Clearly, we're in good company. In this conversation, Nic and I discuss a wide variety of topics important to runners: How can athletes running with diabetes fuel appropriately while managing their disease? Why is being "calorie-aware" important but fundamentally different than counting calories? Does the ketogenic ("keto") diet work for runners? Is coconut water a good source of hydration for runners? Do detoxes work? Should athletes like runners take multivitamins? Use these principles to focus on big-picture principles and thrive!

2 Juli 201842min