The Strength Running Podcast

Coach Jason Fitzgerald shares running advice for new and veteran runners who are passionate about getting stronger, preventing running injuries, and racing faster. Featuring guests like Olympians Nick Symmonds and Shalane Flanagan, best-selling authors Alex Hutchinson and Matt Fitzgerald, and other Physical Therapists, Sports Psychologists, and Coaches. You’ll learn what it takes to run fast, stay healthy, and become a better runner with practical no-nonsense advice.
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The Strength Running Podcast




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Feb 28, 2019

Running nutrition can be confusing.

To begin with, there’s your day-to-day diet. The debates will forever rage on in running circles on how to fuel your training, from keto to high carb to whole 30 and everything in between.

At the end of the day, simple whole foods are your best bet, not following specific, restrictive rules on quantity and substance.

On top of that, there’s a general sense that running means you need “extras” in your diet. Extra iron, extra protein, extra…. fill in the blank.

Runners frequently turn to supplements to satisfy these “needs.” There are thousands of articles and blog posts, not to mention advertising, dedicated to convincing you that as a runner, you need to add specific nutrients to your diet.

This episode discusses what's needed (and what you can skip) and how to dial in your nutrition for better running performance.

Feb 19, 2019

Beth Skwarecki is the author of two books and the Health Editor of Lifehacker. She's here to dispel fitness and health myths that might be leading us astray.

Beth is a member of the National Association of Science Writers and the Association of Health Care Journalists. After getting a BA in biology from Alfred University, she received her Master's in Biochemistry and Molecular Biology from Rutger's University.

She also has previously taught nutrition and environmental sciences at the Community College of Allegheny County.

Her two books will interest the science nerds out there:

This conversation focuses on the many side aspects of a healthy lifestyle that make running easier.

After all, it's critical to have a lifestyle that supports running. You can't train well if you barely sleep and drink a lot...

We're talking about:

  • DNA trivia for runners
  • How her job has changed her outlook on health and fitness
  • How to engineer a less groggy morning (for the morning runners out there!)
  • Whether elderberry supplements are a waste of money

Beth and I also discuss running in the dark, the cutoff point for running in extreme cold, and the warning signs of frostbite.

Feb 14, 2019

Lindsey has always been a runner. She ran cross country in high school and after running for fitness and health in college, started running marathons post-collegiately.

To date, she's run 14 marathons and is currently preparing for the 2019 Boston Marathon. She's also a RRCA-certified running coach.

Her podcast is one of the most popular running podcasts out there: I'll Have Another with Lindsey Hein has more than 160 episodes and features the most talented runners on the planet:

Lindsey is in a unique situation after being able to explore the training, lives, mindsets, and careers of so many world-class athletes. I couldn't help but have so many questions:

  • How do we relate to elite runners who have physical gifts that we simply do not?
  • What separates the best from the rest of us?
  • How do we learn from these runners to enhance our own training?

In our latest episode for the Strength Running Podcast, we discuss the drawbacks and opportunities of interviewing elite runners, mindset shifts related to running when you start having kids, and a lot more.

Feb 4, 2019

Recovery means much more than what you do - it's also about what you don't do.

For example, many runners think foam rolling or taking an ice bath are effective recovery methods. And if you enjoy them, I won't argue! But what you're not doing is equally important:

  • Are you using your day off from running to do your own taxes and run 34 errands?
  • Did you plan your big (i.e., stressful) family vacation for your post-marathon recovery week?
  • Do you stay out late enjoying one or several too many adult beverages?

If the answer is yes, then it almost doesn't matter what you do for your post workout recovery.

Because the addition of stress - whether physical or mental - derails our best recovery efforts. That's why when I was in college, our track coach was very understanding of poor workout splits during mid-terms. You simply can't perform physically and mentally at a high level for very long.

We previously discussed a hierarchy of injury prevention strategies and how some tactics are far more effective than others. The same is true for recovery strategies.

I want you to understand the best, most productive, and effective ways to recover from your hardest workouts.

And I'm thrilled to present you with today's podcast episode with Ms Christie Aschwanden.

Christie is the lead science writer for FiveThirtyEight and a former health columnist for the Washington Post. She's also a finalist for the National Magazine Award and her work has been featured in DiscoverSmithsonian, and O, The Oprah Magazine.

A fellow Coloradan like myself, Christie was a high school state champion in the 1,6000m run, a national collegiate cycling champion, and an elite cross-country skier with Team Rossignol.

Her new book is Good to Go: What The Athlete in All of Us Can Learn From the Strange Science of Recovery.

She's on the podcast to discuss individual post workout recovery strategies but also the bigger questions:

  • How do we know if we're fooling ourselves that something is working (when it isn't)?
  • Why isn't it enough to simply ask, "Does this recovery method work?"
  • Overall, have we made recovery too complicated?
  • How do you prioritize mental recovery?
  • If you were to speak to the entire Olympic Team about recovery, what would you say?

This episode is an excerpt of my full conversation with Christie for the Team Strength Running group coaching program.

Jan 28, 2019

Last week, I had the pleasure of spending an hour talking to Sarah Canney. She's a Road Runners Club of America and USA Track and Field certified running coach in addition to being a competitive mountain runner and member of the 2018 US National Snowshoe Running Team.

In fact, she recently placed 9th at the World Championships in Val di Non, Italy on January 5th.

Now, I've never gone snowshoe running. I don't own any snowshoes. Frankly, I don't even like the cold.

But after hearing Sarah speak more about the sport and how fun it can be, it's something I'm dying to try (and you can't get a better snowshoe running venue than Colorado's Front Range!)

And while snowshoe running might be a lot of fun, it can also be an extraordinarily helpful method of cross-training:

  • There's less impact running slower on snow (and less injury risk)
  • It's incredibly specific to running (in fact, it is running)
  • Because it's more difficult than running on the road, less time is needed for a great workout

The more and more I think about this sport, the more that I think runners need to try it!

In this episode, we talk everything snowshoe running:

  • How it's very similar to cross country
  • The gear and equipment required for success
  • The training: how is it different from running?
  • What you need to know before getting started
  • How difficult it can be and how that relates to pace and effort

We also discuss her running retreat Rise. Run. Retreat. for women and how she's making a big impact in the world of women's running.

Jan 10, 2019

Megan Roche is a professional runner for HOKA ONE ONE and the 2016 USA Track & Field Trail Runner of the Year at the ultra and sub-ultra distances.

A five-time national champion, she’s also the North American Mountain Running Champion and a six-time member of Team USA.

Her new book The Happy Runner: Love the Process, Get Faster, Run Longer was written with her husband David Roche (also an elite runner who contributed to our Little Black Book of Recovery & Prevention) and presents a unique and compelling view of how to excel as a distance runner.

In it, she discusses a wide range of fascinating topics for runners:

  • The difference between hard and fast – and when to prioritize each
  • How to define “the process”
  • Why kindness can help you become a better runner

And of course, Megan and David cover the training side of things with a focus on how to get the most out of your body.

In this podcast conversation, Megan and I talk about:

  • Can positivity make you a more robust runner?
  • Does running make people more optimistic?
  • Why is running “meaningless?”
  • How her medical degree has impacted her training
  • A lot more…
Dec 10, 2018

Over the last two years, I've been learning more and more about strength training. In fact, our new strength program High Performance Lifting (details here) has rocketed to our most popular training course.

Like many runners, I'm not in love with weightlifting (I'd rather be running!) but I've come to appreciate just how valuable it is for endurance athletes. Higher levels of strength almost always lead to faster race times.


That's why I'm thrilled to present a new podcast with strength coach Tony Gentilcore.

Tony previously joined us on the pod to talk about why runners should lift.

He's back on today to go into more detail. Tony pointed out during our conversation that all of us deadlift all day long. Whenever we pick something up from the ground (a child, a bag of groceries, your running shoes), we're performing a deadlift.

If we practice that movement and get stronger moving in that way, it will make life - and our running - a lot easier.

And that's the mentality we should all have when we think about strength training: it's exercise that makes other exercise easier.

But we're going to talk a lot more about the deadlift in this episode:

  • Is there such a thing as "perfect" lifting form?
  • Should we chase ideal form or make adjustments based on our own anatomy?
  • The similarities between running and strength training

If you're not sure where to start, don't miss SR's free strength series.

Dec 6, 2018

Now, my goal at Strength Running is to always show you the most effective approach. The training that will most likely get you to achieve your biggest goals.

That’s why we don’t waste time on minutiae. We don’t chase shiny objects like CrossFit Endurance or wonder if we should go keto or run all of our miles barefoot.

We focus on what has been shown to conclusively work for runners.

As you can imagine, some prevention strategies are better than others:

  • If the goal is a fast marathon, great long runs are more effective than pool running workouts
  • If the goal is a fast mile, speed development is more critical than foam rolling or core routines
  • If the goal is to stay healthy long-term, a good dose of strength training is better than regular ice baths

This episode will rank the most effective injury prevention strategies so you know which one to choose for your needs.

Dec 3, 2018

Verrelle Wyatt is a 2:24 marathoner, 4:18 miler, and an Athletic Hall of Famer for his high school. He received his doctoral degree in Physical Therapy from Walsh University in Ohio.

He has two medical licenses in both Physical Therapy and Sports Physical Therapy in addition to being certified as both a Performance Enhancement Specialist (PES) and Corrective Exercise Specialist (CES).

In this conversation, we discuss a lot:

  • His experience working with Cirque du Soleil athletes
  • How having a doctoral degree in PT has informed his running
  • The training that led Verrelle to a 2:24 marathon
  • How to avoid the common injury mistakes that land runners in his office

This episode is an excerpt from our full conversation for Team Strength Running, Strength Running's affordable group coaching program.

Nov 19, 2018

As a runner himself, Jason Koop has two top-10 finishes at the Leadville Trail 100 and has finished some of ultrarunning's most challenging races like the Badwater 135, Wasatch 100, and the Hardrock 100.

He's the Director of Coaching at Carmichael Training Systems where he's been for over a decade working with runners, cyclists, and triathletes.

Today, coach Jason Koop focuses more on trail ultramarathoners, guiding some of the best ultra runners in the country:

  • Dakota Jones, winner of the 2018 Pike's Peak Marathon (after he cycled 250 miles in the four days before the race...)
  • Missy Gosney, 4th at the 2015 Hardrock 100 Mile
  • Timothy Olson, former course record holder of the Western States Endurance Run

This wide-ranging conversation covers a lot:

  • The nuances and pros/cons of progression runs
  • Why (and how) to never let yourself become more than 10% detrained
  • The impact of climate change on the sport of running
  • What Jason Koop wishes he could tell his 20-year old self
  • How he continually learns about running, coaching, and exercise science

Our conversation is a must-listen for aspiring coaches, ultrarunners, and running geeks who want to dive a little deeper into training theory.

Nov 15, 2018

Running injuries are formally called repetitive stress injuries. Do the wrong thing (over a prolonged period of time) and you can rest assured that you’re probably going to get hurt.

Here’s a great example from outside the running world. Recently I interviewed Staci Ardison in our monthly interview series for Team Strength Running about weight lifting. She’s become a very competitive powerlifter over the last few years and asked about injuries in the weight room. What causes them? How do you stay healthy while lifting?

Her answer was surprising. It wasn’t a neat new trick or fancy wrist strap for dead lifts.

It had nothing to do with what shoes you’re wearing (in fact, she frequently lifts barefoot or whether or not you were wearing compression socks.

Her answer was this:

Not doing things correctly. Don’t ego lift.

How simple. And also, how accurate.

In the sport of weightlifting (just like in running), injuries are caused by doing things you’re not prepared to do.

I want to provide a bit more detail on and examples of these training errors so let’s dive into the top 5 mistakes we make as runners.


For more on injury prevention, get our free email series here.

Oct 25, 2018

With some runners hesitant to brave the yoga studio – and the benefits unclear – I wanted to get a leading expert on the podcast to discuss yoga for runners.

Please say hi to Sage Rountree.

Sage isn’t just an internationally recognized yoga expert with the highest level of training possible. She hasn’t just worked with Olympians, NBA and NFL players, and collegiate athletes.

She’s also a running and triathlon coach and the author of eight books, including:

With a PhD in English Literature, race experience from 400m to the ultramarathon, and experience teaching yoga at venues ranging from the local Turkey Trot to the Pentagon, Sage has a breadth of experience unlike most other fitness experts.

She’s also the owner of the Carolina Yoga Company, the Hillsborough Spa and Day Retreat; and the Carolina Massage Institute.

And she’s on the podcast to talk about the many benefits of yoga for runners.

Oct 18, 2018

Today I want to help you avoid the most common mistakes among new runners. These "unforced errors" derail your progress, invite injury, and make running harder than it needs to be.

Simply not doing the wrong thing can be the difference between success and failure.

It’s like Notre Dame football coach Lou Holtz once said:

“It’s not the great play that wins the game. It’s eliminating the dumb play.”

Here are three of the most common mistakes I see beginners make with their running – whatever you do, avoid these at all costs!

For more on beginner running, get our Bonus Podcast for new runners at

Oct 9, 2018

Pam is a Team Strength Running member. Every month, I get the team together for a live video coaching call. We talk about workouts, scheduling races, planning around vacations and injuries, and how to strategically plan a season.

I recently asked the team if anybody was planning a BIG goal and wanted to come on the podcast to talk more about how to achieve that crazy goal.

[These opportunities are only available to Team SR members. Learn more about the team here.]

Pam stepped up. She’s not new to running but wants to run a marathon even though she’s never run longer than about 9 miles. Her longest race has been 10k.

This is a unique place to be: an experienced yet low-mileage runner who wants to make the leap to running 26.2 miles.

We’re left with a lot of questions:

  • How can this transition be done safely with as little injury risk as possible?
  • Can Pam train for a marathon now or should she wait?
  • How can Pam build her mileage over the long-term to make running her first marathon easier to achieve?

These are the questions we’re answering on today’s podcast episode about running your first marathon.

This is a behind the scenes coaching call that I occasionally do for team members, highlighting their unique goals and struggles and how they can keep improving.

The format of the call is three parts:

First, what is Pam’s background as a runner?

Second, what are her goals and current training like?

Finally, we strategize on how she can make those goals a reality.

Oct 5, 2018

To kick off 2018, we’re focusing on strength training for runners. And there’s an undeniable advantage from getting the fundamentals right before you learn how to start lifting weights:

Progress is faster (you get better sooner!)

Risks are mitigated (far fewer injuries!)

Results are more substantial (you get stronger!)

My goal is to help you limit the early mistakes as you start lifting weights so you can enjoy all of the benefits of strength training exercises:

  • power
  • fewer injuries
  • speed
  • coordination
  • lean muscle
  • efficiency

We cover a lot more on Strength Running’s free weight lifting ecourse here – don’t miss it!

Sep 17, 2018

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:

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?
Sep 13, 2018

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.

Aug 30, 2018

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:

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!

Aug 15, 2018

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.

Aug 9, 2018

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:

Jul 30, 2018

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.

Jul 15, 2018

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!
Jul 2, 2018

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!

Jun 21, 2018

I’m a proud omnivore. I firmly believe that eating a balanced, “whole-foods” diet is the key to both long-term health and improved running performance.

But the issue isn’t which diet is best, but the results that a certain diet can give to you.

Over the past decade, I’ve been borderline obsessed with discovering the optimal diet for running performance.

I’ve read many of the best diet books, interviewed Registered Dietitians, pro athletes, and best-selling diet authors:

I’ve also heard first hand from elite runners, USA Track & Field instructors, and world-class coaches about the best approaches to eating for endurance runners.

And they all include meat.

But… not one person (anywhere) thinks we should eat a meat-based diet. 

Whether you’re vegan or an omnivore like myself, we should all eat a plant-based diet. Here are 3 strategies that work well for me.

Jun 18, 2018

Angie and Trevor Spencer are the hosts of the Marathon Training Academy podcast and have helped thousands of runners over the years successfully run their first marathons.

Angie ran her first marathon in 2008, promptly got injured, but turned things around in a big way: since then, she's run 51 marathons and 4 ultras with not a single injury (!). A Registered Nurse, she also has USATF-Level 1 and RRCA-Level 2 coaching certifications.

Trevor followed in his wife's footsteps and went from couch potato to marathoner in just a few short years. After his first marathon in 2011, he's since completed 14 marathons, 15 half marathons, and a Spartan Trifecta.

They've both joined me on the podcast to talk about the subject of "Couch to Marathon" or how to:

  • Transition from sedentary to marathon with as little injury risk as possible
  • Differentiate between training to finish vs. training for performance
  • Marathon training mistakes that are common among beginners

Every year, about a half a million runners finish a marathon in the United States (and most of them - nearly all of them - aren't elite athletes blessed with marathon-friendly genetics).

The marathon can be conquered. Success over 26.2 miles just needs a more strategic plan than your neighborhood 5k.

This is how you do it.

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