The Strength Running Podcast

Racing a fast 5k is a thrill. In this episode, Jason shares the foundational and specific workouts that help you race your best over 5,000m. Links & Resources from the Show: Learn more about Team Strength Running Read more about training as a masters runner Structure your training to sharpen for a 5k Get a 5k training plan from our programs Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You’ll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT’s 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 watermelon flavor has 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 DrinkLMNT to try their new flavor or get a free sampler pack. Thank You AG1! We’re also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It’s recommended by professional athletes and has over 7,000 positive reviews. 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. They’ve made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do. 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 AG1 to redeem your offer today.

3 Aug 202330min

This week’s coaching call with Team Strength Running member Chris Robinson will help put all the pieces together for running a fast 5k. This episode originally aired in 2021 but remains useful and relevant for any runner hoping to take their racing to the next level. Chris is a cross-country coach at Eureka College who has raced a variety of distances from 5ks to ultras. His sub-20 5k PR came several years ago in the midst of primarily aerobic half-marathon training. Since then his training has varied in consistency, as he has often put the needs of his collegiate runners ahead of his own. To challenge himself, Chris planned to race a 5k every month of the year as motivation to get back to consistent training and earn a new PR at the distance. We discuss his running background and training history, then delve into what he can do moving forward to train for a PR without getting burned out or injured from monthly racing. Our conversation covers: How Chris has struggled in the past with training structure Why increasing volume should be his initial priority How to implement speed maintenance work and strength training Strategies to keep his easy runs truly easy Why capacity building also improves your ability to sharpen your fitness Creating a plan to gradually make workouts more challenging and race-specific If you’re looking to improve in the 5k or just learn how to improve your training structure, you’ll enjoy my conversation with Chris! Links & Resources from the Show: Learn more about Team Strength Running Read more about training as a masters runner Structure your training to sharpen for a 5k Thank You Previnex! We’re supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I’m cautiously changing my tune. I’m less than a year from being a Masters runner and in my personal life, I’m optimizing for longevity. I want to be my healthiest self for as long as possible and I’m excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I’ve been taking their Immune Support and multivitamin over the last month and  I feel great. I have more energy and clarity, not to mention peace of mind that I’m giving my body what it needs.  I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex! Thank you to our Performance Training Journal! We’re also brought to you by our very own Performance Training Journal, which is now available on Amazon. Since I started running in 1998, I’ve kept a hardcopy training journal. Holding a tangible log, writing in it daily, and reflecting on the ups and downs of running is a surefire way to improve.  This hardcopy training journal helps you focus on the training metrics that matter, prioritizes a long-term outlook so you don’t take any shortcuts, and maintains your motivation with strategic self-praise. With a no-frills, functional design, the Performance Training Journal includes coaching advice on racing, injury prevention, strength training, and more. It will guide you through race scheduling, how to plan your race morning, the best workouts for endurance runners, and encourage you to track your personal bests over time.  You have the space to make this journal your own whether you're a new runner or a professional, a trail or road runner, or a mid-distance specialist or ultra marathoner.⁣ So don't just track your running, learn from it with the Performance Training Journal! Check it out today on Amazon.

27 Juli 202356min

When evaluating any new technology and whether it will help your running, product reviews are typically our first means of learning about the pros and cons of a product. By learning how to use these reviews to your advantage, you’re more likely to make better decisions about which products work best for you. This week’s guest on the podcast has reviewed just about every type of gear imaginable, from clothing and shoes, to recovery tools, to watches and smart rings. Ashley Mateo is likely a familiar name, as she has written for just about every major media outlet including Runner’s World, Bicycling, Women's Health, Health, Shape and  Self.  In addition to her writing and prolific product testing, Ashley is a RRCA and UESCA certified running coach and an accomplished marathoner. She also publishes one of my favorite running newsletters, The Rundown, which is available on Substack. With her extensive experience testing a variety of products, Ashley has unique insights into using product reviews to help you search for new gear. By learning how to think more critically about these reviews, you can evaluate gear before making an investment, and know how to get the most out of your purchase. Ashley and I talk about her background in the sport and then dig into the product review process, including: How Ashley was introduced to running through triathlon Her favorite products to review Ashley’s critical process for reviewing different types of products Why wearing a smart ring has changed how Ashley uses her running watch What consumers should pay attention to in reviews Ashley’s dream product to review Our discussion will show you how to get the most out of your next running purchase! Links & Resources from the Show: Learn more about Ashley on her website Read Ashley’s newsletter, The Rundown, on Substack Follow Ashley on Instagram and Twitter Find out  how to choose the perfect running shoe on my recent podcast with Matt Klein, DPT Subscribe to my YouTube channel for upcoming product reviews from a coaching perspective Thank you BetterHelp! Thank you to our newest sponsor, BetterHelp. BetterHelp is the world’s largest therapy service, and it’s 100% online. I’ve been speaking more openly recently about my own mental health struggles last year as I went through a divorce. And while running was certainly an outlet, it could never replace actual therapy to help me process everything I was going through at the time.  If you’re struggling with any kind of mental health issue right now, it’s certainly impacting your running and I want you to be as healthy as possible - both physically and mentally. Improving your mindset is a powerful lever to pull to improve your relationship with running. With BetterHelp, you can message your therapist at any time, schedule live sessions when it’s convenient for you (or use text), and change your therapist at no extra charge. Improve your mental skills - and make running more manageable - with BetterHelp. Get 10% off your first month here at BetterHelp. Thank You AG1! We’re also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It’s recommended by professional athletes and has over 7,000 positive reviews. 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. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do. 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 AG1 to redeem your offer today.

20 Juli 20231h 5min

Running is one of the most popular and widespread activities in the country, yet coverage of the sport pales in comparison to team sports such as baseball and football. Media attention to trail and ultrarunning is even more limited, due to challenging accessibility and technology limitations. My guest on the podcast came to running nearly a decade ago, and quickly fell in love with the mountains, trails, and the ultra world. Finn Melanson is the host of Singletrack, one of the most successful podcasts about the trail and ultra scene. His experience covering and participating in the sport have given him unique insight into its recent growth, and where it’s headed in the years to come. While Finn and I start by discussing the phenomenal race by Courtney Dauwalter at Western States, we focus on the evolution of ultrarunning and how its coverage continues to improve. While ultrarunning is still a niche sport, it’s on a trajectory to become more widely watched in the near future. Finn and I talk about why and how this is happening, including: The importance of having the right people involved in the sport at the right time Why storytelling plays such an important role in making ultras more widely accessible Differences in livestream technology in Europe and the US How UTMB is trying to become the “world Series” of ultrarunning Trail running’s influence on podcast and media coverage The evolution of trail and ultrarunning over the past 10 years How running can develop into a geographically based team sport Finding ways to attract people to the sport who will never run an ultra If you love running and want to understand the possibilities for growth in our sport, this podcast is for you! Links & Resources from the Show: Follow Singletrack on Instagram and Twitter Listen to the Singletrack podcast on Youtube, Spotify or Apple Podcasts Read more about what professional trail and ultrarunners typically earn Learn about novel ideas for ultrarunner sponsorship Thank You Previnex! We’re supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I’m cautiously changing my tune. I’m less than a year from being a Masters runner and in my personal life, I’m optimizing for longevity. I want to be my healthiest self for as long as possible and I’m excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I’ve been taking their Immune Support and multivitamin over the last month and  I feel great. I have more energy and clarity, not to mention peace of mind that I’m giving my body what it needs.  I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex! Thank you to our Performance Training Journal! We’re also brought to you by our very own Performance Training Journal, which is now available on Amazon. Since I started running in 1998, I’ve kept a hardcopy training journal. Holding a tangible log, writing in it daily, and reflecting on the ups and downs of running is a surefire way to improve.  This hardcopy training journal helps you focus on the training metrics that matter, prioritizes a long-term outlook so you don’t take any shortcuts, and maintains your motivation with strategic self-praise. With a no-frills, functional design, the Performance Training Journal includes coaching advice on racing, injury prevention, strength training, and more. It will guide you through race scheduling, how to plan your race morning, the best workouts for endurance runners, and encourage you to track your personal bests over time.  You have the space to make this journal your own whether you're a new runner or a professional, a trail or road runner, or a mid-distance specialist or ultra marathoner.⁣ So don't just track your running, learn from it with the Performance Training Journal! Check it out today on Amazon.

13 Juli 20231h 4min

Running shoe technology has evolved dramatically in recent years. More than ever, it’s easy to be overwhelmed by all the possible options. Add the arrival of carbon-plated “super shoes” and choosing a shoe becomes even more confusing. On the podcast today is Dr. Matthew Klein, a professor of Physical Therapy at West Coast University Center for Graduate Studies who specializes in orthopedic, geriatric, and sports rehabilitation. Matt has been running for over a decade and was an accomplished Division III runner as the 2012 NWC 10,000m champion. Matt’s love for running led him to specialize in treating runners of all ages and abilities. He is also the founder of Doctors of Running, which provides detailed running shoe reviews. When it comes to figuring out what to put on your feet, Matt is an incredible resource. While Matt and I begin by talking about running shoe options, we also touch on a lot of concepts that are broadly applicable to everyone’s running. Our discussion includes: Why there is no perfect shoe for everyone How beginners and experienced runners may vary in their shoe selection criteria The importance of viewing your shoe as a tool Shoe characteristics to consider for recovery runs, workouts and  long runs How we are evolving from the idea of  “motion control” shoes to “stable neutral” shoes The importance of allowing your body time to adapt, especially to more minimal footwear Don't be intimidated by all the various running shoe options.  Matt will help make your next decision an easier one! Links & Resources from the Show: Follow Matt and Doctors of Running on Instagram Watch Doctors of Running on YouTube Visit the Doctors of Running Website Listen to the Doctors of Running Podcast Connect with Matt and Doctors of Running on LinkedIn Get stronger with Strength Running! Thank you BetterHelp! Thank you to our newest sponsor, BetterHelp. BetterHelp is the world’s largest therapy service, and it’s 100% online. I’ve been speaking more openly recently about my own mental health struggles last year as I went through a divorce. And while running was certainly an outlet, it could never replace actual therapy to help me process everything I was going through at the time.  If you’re struggling with any kind of mental health issue right now, it’s certainly impacting your running and I want you to be as healthy as possible - both physically and mentally. Improving your mindset is a powerful lever to pull to improve your relationship with running. With BetterHelp, you can message your therapist at any time, schedule live sessions when it’s convenient for you (or use text), and change your therapist at no extra charge. Improve your mental skills - and make running more manageable - with BetterHelp. Get 10% off your first month here at BetterHelp. Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that’s set up on two fins. The design effectively forces you to drive your big toe into the bboard to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you’re a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You’ll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it’s not just how strong you are, but how well you use that strength. I was just at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

6 Juli 20231h 8min

This week’s guest on the podcast has the amazing ability to build community wherever he goes. On an average week, you may find him leading a group of 40 runners or training alongside past Olympians. Jonathan Levitt is a runner and host of the For the Long Run Podcast, and perhaps secretly, the (unofficial) mayor of Boulder, Colorado. Jon moved to Boulder several years ago and is a huge presence in the running community. He thrives off the companionship of group runs, and often does at least 4 of his 6 runs each week with friends. Through trial and error Jon has learned how to manage the logistics of running with both faster and slower runners, while blending it seamlessly into his own training schedule. Jon and I discuss the incredible running community of Boulder, along with: How Jon finds joy in helping others feel like they belong The unique aspects of Boulder’s running scene What is the “soft hour” in Boulder and why it works so well The ways Jon balances his training while joining other runners How to build a running community in your hometown The importance of emulating the mental models of other runners Jon is thoughtful, fun, and full of insights on what makes a running community great. Enjoy! Links & Resources from the Show: Visit Jon’s podcast website, For the Long Run Follow Jon on Twitter and Instagram Listen to the For the Long Run podcast on YouTube Subscribe to Jon’s newsletter Listen to Jon's podcast episode with Jason Join Strength Running's community! Thank You AG1! We’re also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It’s recommended by professional athletes and has over 7,000 positive reviews. 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. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do. 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 AG1 to redeem your offer today. Thank you to our Performance Training Journal! We’re also brought to you by our very own Performance Training Journal, which is now available on Amazon. Since I started running in 1998, I’ve kept a hardcopy training journal. Holding a tangible log, writing in it daily, and reflecting on the ups and downs of running is a surefire way to improve.  This hardcopy training journal helps you focus on the training metrics that matter, prioritizes a long-term outlook so you don’t take any shortcuts, and maintains your motivation with strategic self-praise. With a no-frills, functional design, the Performance Training Journal includes coaching advice on racing, injury prevention, strength training, and more. It will guide you through race scheduling, how to plan your race morning, the best workouts for endurance runners, and encourage you to track your personal bests over time.  You have the space to make this journal your own whether you're a new runner or a professional, a trail or road runner, or a mid-distance specialist or ultra marathoner.⁣ So don't just track your running, learn from it with the Performance Training Journal! Check it out today on Amazon.

29 Juni 20231h

The Western States Endurance Run (WSER) is an iconic fixture in the world of ultrarunning. As the world’s oldest 100 miler, it has become a symbolic representation of the ultimate endurance challenge. Few people have as much knowledge about Western States as my guest today, Andy Jones-Wilkins. Andy has completed Western States an incredible 10 times, along with other 100 milers such as Hardrock, Leadville, Wasatch and Vermont. Andy’s love for the Western States Endurance Run (WSER) is undeniable, but as a coach his understanding of training and racing applies to all areas of the sport. We discuss a variety of topics today, including: Andy’s detailed knowledge of the WSER history and course How Western States compares to other challenging 100 mile courses Andy's two prerequisites for running a 100 miler Run workouts that are specific to long ultras and the Western States course All the logistics that surround racing the 100 mile distance How to determine your "all day pace" that is essential to long events With Western States rapidly approaching, Andy's stories about the race are bound to make you intrigued by this fantastic event. Enjoy! Links & Resources from the Show: Follow Andy on Twitter and Facebook Learn more about the Western States Endurance Run Read AJW’s Taproom on iRunFar Listen to the Crack A Brew podcast Follow Western States coverage on iRunFar Thank You Previnex! We’re supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I’m cautiously changing my tune. I’m less than a year from being a Masters runner and in my personal life, I’m optimizing for longevity. I want to be my healthiest self for as long as possible and I’m excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I’ve been taking their Immune Support and multivitamin over the last month and  I feel great. I have more energy and clarity, not to mention peace of mind that I’m giving my body what it needs.  I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex! Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that’s set up on two fins. The design effectively forces you to drive your big toe into the bboard to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you’re a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You’ll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it’s not just how strong you are, but how well you use that strength. I was just at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

22 Juni 20231h 4min

This week’s guest on the podcast did not start running until 2018, but he quickly developed an intense love for the sport. His passion for running coincided with his newfound sobriety, and the parallels he discovered in the two helped him truly live the mantra one day at a time. Tommie Runz has built an enormous following both on Instagram and through his podcast, the Run Eat Sleep Show. We happened to meet at Skratch Labs Cafe on Global Running Day in Boulder.  After sharing some miles together, I got him on the podcast the very next day to tell his unique story, including his adventures running multiple marathons. In his short running career Tommie has already run half of the World Marathon Majors and earned an impressive 2:46 PR on Boston’s challenging course this past April. Tommie continues to work with a number of running brands and represents those who are all too often an infrequent presence in the running community. Tommie and I discuss how he got involved in running, and how he has accomplished so much in such a short window of time.  Some of the topics we touch on include: How Tommie’s journey of running and sobriety coincided Why his (over)zealous start to running initially led to injury Learning patience from his running coach Why he loves the daunting unknowns of the marathon Tommie’s progression to running 3 marathons in 60 days Why he switched up his current training for shorter races Tommie's story is inspiring and his love for the sport is contagious. Enjoy! Links & Resources from the Show: Listen to Tommie’s podcast, the Run Eat Sleep Show Learn more about Tommie Runz  Check out Tommie on Instagram Follow Tommie’s running on Strava Learn more about marathon myths and breakthroughs Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You’ll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's 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 watermelon flavor has 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 DrinkLMNT to try their new flavor or get a free sampler pack. Thank You AG1! We’re also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It’s recommended by professional athletes and has over 7,000 positive reviews. 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. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do. 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 AG1 to redeem your offer today.

15 Juni 202355min