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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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Now displaying: 2022
Dec 29, 2022

This week’s podcast features a coaching call with a runner named Bradford.

After a year of fast racing, Bradford had a taste of success and is looking to make continued improvement as a new master’s runner. Having recently turned 40, Bradford set some challenging but realistic goals for the year ahead: run a sub-3 marathon and qualify to run Boston in 2024.

Bradford lives in Washington, DC and often runs several workouts each week with a local club of competitive athletes. While these structured workout sessions have enabled him to achieve fast times in the 5k and half marathon, Bradford is wondering how best to juggle all the elements of training for his first marathon.

Bradford and I talk about his past and current training and plan for how he can achieve his goals in the years ahead. While he is doing a lot of things right, we discuss ways he can make continued progress, including:

  • How to alter his current schedule of workouts
  • The importance of race selection when setting a challenging goal
  • Why more mileage is so key to his marathon goal
  • Using tuneup races to evaluate his fitness
  • How to fit strength training into a busy schedule

Often we think about what we're doing wrong in training. This is a fun discussion on how to keep improving when you're already on the right track. Enjoy!

Join Team Strength Running to be able to come on the podcast for these coaching calls!

Don't miss our other coaching call episodes:

Links & Resources from the Show:

Thank You InsideTracker!

We’re sponsored by InsideTracker, a company that’s been around for more than 10 years to help you optimize your health, longevity, and performance. To live your healthiest, longest life possible, you need to understand what’s going on inside your body. People age at different speeds. And generic, annual blood work doesn’t properly evaluate your biological age. But InsideTracker does.

InsideTracker is a truly personalized nutrition and performance system, designed to extend your health span and slow down the aging process. Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not.

With InsideTracker, you get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you’re aging from the inside out. For a limited time, get 20% off the entire InsideTracker store!

Thank You Athletic Greens!

Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens.

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. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable.

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 Athletic Greens to redeem your offer today.

Dec 22, 2022

Grayson Murphy is a five-time Division 1 All-American, the 2019 World Mountain Running Champion, and the 2019 and 2021 US Mountain Running Champion. In addition to her racing success, Grayson is working on her Masters of Sustainable Natural Resources at Oregon State University. She also has her own small business selling a self-designed training log and planner.

Catch her contribution to Episode 160: 5 Of The World’s Fastest Women On Injury Prevention & Recovery!

Grayson and I discuss her year of injuries, and she shares how she has handled them both mentally and physically. Her openness about dealing with injury is a tremendous resource for all levels of runners. Some topics we touch on include:

  • Her sequence of injuries, from her plantar fascia to her hip
  • How cross-training both hindered and helped her recovery process
  • The importance self-assessment along with professional help
  • How a written training journal can help with injury prevention and recovery
  • What she learned about recognizing different types of pain
  • How she is beginning to trust her body again post-injury

Grayson’s thoughtfulness and self-reflection on her recovery process will help any runner, whether injured or not!

Links & Resources from the Show:

Thank You InsideTracker!

This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body’s data and get a firm idea of how well you’re responding to training.

Understanding your body’s biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you’re over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes.

I’ve gotten several Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven’t done a deep dive on your biomarkers yet.  Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology.  Get yours today!

Thank you Elemental Labs!

A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping.

Elemental Labs' 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 citrus flavor has quickly 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 Elemental Labs to try their new flavor or get a free sampler pack. 

Dec 15, 2022

What exatly is the "off-season?" In this episode, coach Jason Fitzgerald discusses the often-confusing off-season and why it's really a combination of time off and the early base phase of training. 

You'll learn how to plan that time off, what the early weeks of base training should look like, and the goals of base training. 

More resources:

Thank You InsideTracker!

This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body’s data and get a firm idea of how well you’re responding to training.

Understanding your body’s biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you’re over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes.

I’ve gotten several Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven’t done a deep dive on your biomarkers yet.  Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. I scheduled another Ultimate test for myself soon and it’ll be interesting to compare with the test I got in February. Get yours today!

Thank You Athletic Greens!

Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens.

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. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable.

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 Athletic Greens to redeem your offer today.

Dec 8, 2022

Any athlete who seeks to perform at their best knows the importance of mental training. Whether it’s a tough workout, a local 5k, or competing on the world stage at the Olympics, having confidence in your abilities will help you get the most out of yourself.

Greg Chertok has over a decade of experience creating mental training programs for a wide range of athletes. He's worked with youth athletes as well as professionals, including Olympians, NCAA and Super Bowl champions, and Stanley Cup players. As a performance and mental skills consultant, Greg is an expert at helping others build sport-specific confidence.

Greg and I discuss many aspects of developing confidence that will benefit your running, including:

  • What does it mean to be confident in an athletic setting?
  • Is confidence innate or can it be changed?
  • Common confidence traps and how to avoid them
  • What can we learn from professionals when it comes to building confidence?
  • What are the disadvantages of being both under- and over-confident?
  • How does confidence impact us outside of competition?

Links & Resources from the Show:

Thank You InsideTracker!

This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body’s data and get a firm idea of how well you’re responding to training.

Understanding your body’s biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you’re over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes.

I’ve gotten several Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven’t done a deep dive on your biomarkers yet.  Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. I scheduled another Ultimate test for myself soon and it’ll be interesting to compare with the test I got in February. Get yours today!

Thank you Elemental Labs!

A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping.

Elemental Labs' 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 citrus flavor has quickly 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 Elemental Labs to try their new flavor or get a free sampler pack. 

Dec 1, 2022

If you haven’t thought much about power as it relates to your running, you’re not alone. As runners, power isn’t something that we often consider in our training. 

To help us understand power, we have David Roche with us today. David Roche is an elite trail runner, author, and running coach. He is a two-time USATF trail national champion and the 2014 Sub-Ultra Trail Runner of the Year. David publishes regularly in Trail Runner Magazine and wrote the book, The Happy Runner, with his wife Megan.

Although the subject of power and mechanical output may sound daunting, never fear! David breaks down the concepts in a way that makes it understandable, approachable, and easy to apply to your running year-round. We discuss:

  • The definition of power and mechanical output, both in theory and in practicality for runners
  • Why power is a bigger limiter for non-elite athletes
  • How most benefits of developing power come from very short work intervals
  • Why maintaining power is your key to longevity in the sport
  • The success of the Norwegian system using power development
  • Five way to consistently improve your own power

David is insightful and enthusiastic when it comes to discussing the technical aspects of running. You're bound to learn something new to apply to your own training!

Thank You InsideTracker!

This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body’s data and get a firm idea of how well you’re responding to training.

Understanding your body’s biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you’re over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes.

I’ve gotten several Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven’t done a deep dive on your biomarkers yet.  Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. I scheduled another Ultimate test for myself soon and it’ll be interesting to compare with the test I got in February. Get yours today!

Thank You Athletic Greens!

Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens.

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. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable.

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 Athletic Greens to redeem your offer today.

Nov 24, 2022

What exactly is stability and how does it impact our running?

Stability allows us to transform strength into speed. The good news is that building stability doesn’t require hours of strenuous workouts - most of what we need can be accomplished in a few short sessions.

This week’s podcast guest has a Masters of Physical Therapy and is a board certified sports clinical specialist. Jay Dicharry is an author, innovator and coach who has built an international reputation as an expert in biomechanical analysis. Jay has written 2 books many runners may be familiar with: Anatomy for Runners and Running Rewired.

Jay is also the inventor of the MOBO board, a tool that helps you build stability in multiple planes of motion. The board is unique in how it teaches you to drive your big toe into the ground - an essential concept in creating a more stable foundation for your running.

Use code STRENGTHRUN10 to save 10% on your MOBO Board!

In our discussion, Jay and I focus on the importance of stability and how to build it in your running and daily life. We address:

  • How injury is more impacted by stability than strength
  • What it means to “drive the big toe” into the ground
  • Why stability is the foundation of training (& why you can’t fire a cannon from a canoe!)
  • How a lack of balance and stability can impact us as we age
  • The importance of varying your footwear
  • Why and how to implement stability-focused workouts into your routine

Jay's expertise and ability to translate complex concepts into actionable advice is sure to benefit your running,  Enjoy!

Links & Resources from the Show:

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. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

Thank you Elemental Labs!

A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping.

Elemental Labs' 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 citrus flavor has quickly 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 Elemental Labs to try their new flavor or get a free sampler pack.

 

Nov 17, 2022

This week’s episode is with ultra endurance athlete Travis Macy. It was originally published on his podcast, The Travis Macy Show. Travis interviews me on a wide variety of topics, including training and strength work, running after COVID, and how I developed Strength Running, one step at a time.

We also talk about:

  • My background and development of my lifelong love for running
  • The value of running both roads and trails
  • How fueling options have changed for the better
  • Why strength training only gets more important with age
  • My gradual approach to developing a multi-faceted online business
  • Why you should never, ever say “full” marathon

Travis is always a pleasure to talk to and I hope you enjoy our conversation!

Links & Resources from the Show:

Thank You InsideTracker!

This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body’s data and get a firm idea of how well you’re responding to training.

Understanding your body’s biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you’re over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes.

I’ve gotten several Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven’t done a deep dive on your biomarkers yet.  Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. I scheduled another Ultimate test for myself soon and it’ll be interesting to compare with the test I got in February. Get yours today!

Thank You Athletic Greens!

Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens.

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. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable.

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 Athletic Greens to redeem your offer today.

Nov 10, 2022

Whether it's illness, injury, or stale training, most runners have found themselves stuck in a rut at times. Learn the best way to assess your running and start making progress again with this one-on-one coaching call.

This week’s episode features a coaching call with Ivan, a Team Strength Running member. Ivan was a runner in high school and came back to the sport after over a decade away. Ivan had a successful buildup to a strong half marathon last year, but has struggled with his running after some recent setbacks.

Like many of us, Ivan's bout with COVID earlier in the year made for a slower than expected return to training.  He has struggled with finding the right volume and intensity in training to both feel good and make progress.

Our discussion focuses on putting all the pieces together - looking at his past and present running - to help him get back on track and feel positive again. Ivan and I talk about the factors that impact his training, including:

  • All the things Ivan has been doing right with his training
  • Why more time off requires a longer base phase
  • The importance of pacing training runs correctly
  • What Ivan's training history says about his racing potential
  • Why lower mileage is the right plan to focus on for now
  • Ivan's long term goals for 2023 and beyond

This is a conversation everyone can relate to. I hope you enjoy my coaching call with Ivan!

Thank You InsideTracker!

This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body’s data and get a firm idea of how well you’re responding to training.

Understanding your body’s biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you’re over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes.

I’ve gotten several Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven’t done a deep dive on your biomarkers yet.  Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. I scheduled another Ultimate test for myself soon and it’ll be interesting to compare with the test I got in February.

Thank you Elemental Labs!

A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping.

Elemental Labs' 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 citrus flavor has quickly 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 Elemental Labs to try their new flavor or get a free sampler pack. 

Nov 3, 2022

Most runners are familiar with common training flaws that can lead to injury - like running faster or farther than your body can handle. But understanding subtle causes of injury can make you a smarter, healthier runner and competitor.

Our guest is Brodie Sharpe, a physiotherapist, the host of the Run Smarter Podcast, and author of the new book, Run Smarter.

Brodie and I dig into some of the more subtle factors that can sabotage your training. Our discussion focuses on a number of elements that have a bigger impact on your running than you realize:

  • Why all types of stress have the same impact on your body as training
  • How our perfectionist tendencies can both help and harm our running
  • The importance of reflection in training and injury prevention
  • Why you need to learn the subtleties of your body's language
  • The importance of trial and error in training
  • How to make early injury detection your new superpower

Brodie is full of intuitive, actionable advice that can improve your running and prevent injury. Enjoy!

Links & Resources from the Show:

Thank You InsideTracker!

This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body’s data and get a firm idea of how well you’re responding to training.

Understanding your body’s biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you’re over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes.

I’ve gotten several Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven’t done a deep dive on your biomarkers yet.  Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. I scheduled another Ultimate test for myself soon and it’ll be interesting to compare with the test I got in February.

If you’re ready to take control of your health and optimize your training, get 20% off any of their blood tests with code STRENGTHRUNNING at InsideTracker.

Thank You Melin!

We are also supported by Melin hats! Quite possibly the best looking, most attractive hats I’ve ever worn, Melin makes premium hats for both casual use and for running. They’re durable, water-repellant, high quality, incredibly detailed, and stylish. You can also go check out our latest video on YouTube to see my full collection.

After eyeing Melin Hats for a long time on Instagram, I’m thrilled that we’ve partnered together. Get 20% off your first order at Melin.com with code STRENGTHRUNNING. A Melin hat is likely the last hat you’ll ever buy - they’ll last practically forever. 

Even if you find that you don’t like your Melin hat, no worries. You can return it within 30 days with no questions asked, according to their Perfect Fit Promise. Pick one up and let me know what you think!

Oct 27, 2022

The Philadelphia Marathon is unique in its ability to provide big city race amenities coupled with an accessible, runner-focused event. This is your all-inclusive guide to Philly marathon weekend, from pre-race logistics to the post-race fanfare.

Joining us is Philadelphia Marathon Race Director, Kathleen Titus. Kathleen has more than 25 years of experience in the marathon, ultra-distance and triathlon world, coupled with extensive work in event planning. She owns All Fitness Events, a digital marketing firm that specializes in endurance events.

The Philly Marathon has special significance to me as the home of my personal best, so I was excited to meet Kathleen at the Endeavorun Boulder retreat last summer. Her energy, experience and attention to detail have made this marathon a top notch event.

Kathleen and I discuss all aspects of the event, from pre- and post-race logistics to intricate details of the course itself, including:

  • What makes the Philly marathon so unique
  • The best way to get to the start line on race morning
  • Why Philly is a top Boston qualifier
  • What part of the course is most challenging
  • The best pacing strategy for each section of the race
  • How the race finish remains focused on the runner experience

If the Philly Marathon isn’t on your radar yet, you should definitely consider it! Our conversation will help you get the most from this fantastic event.

Links & Resources from the Show:

Thank you Elemental Labs!

A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping.

Elemental Labs' 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 citrus flavor has quickly 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 Elemental Labs to try their new flavor or get a free sampler pack. 

Thank You Melin!

We are also supported by Melin hats! Quite possibly the best looking, most attractive hats I’ve ever worn, Melin makes premium hats for both casual use and for running. They’re durable, water-repellant, high quality, incredibly detailed, and stylish. You can also go check out our latest video on YouTube to see my full collection.

After eyeing Melin Hats for a long time on Instagram, I’m thrilled that we’ve partnered together. Get 20% off your first order at Melin.com with code STRENGTHRUNNING. A Melin hat is likely the last hat you’ll ever buy - they’ll last practically forever. 

Even if you find that you don’t like your Melin hat, no worries. You can return it within 30 days with no questions asked, according to their Perfect Fit Promise. Pick one up and let me know what you think!

Oct 20, 2022

Born to Run inspired runners all over the world with its story of the Tarahumara Indians alongside Christopher McDougall’s quest to run with more joy and less pain. The follow up book digs into the details of training principles you can apply to your own running.

Joining us are Christopher McDougall and his longtime coach, Eric Orton.  Their newest book - Born to Run 2 - lays out the path that McDougall followed as he went from chronically injured to successful ultrarunner.  

Their new book helps runners revitalize their running through a combination of training principles and supplementary work that prepares the  body to run efficiently. We  focus on several important concepts of the Born to Run approach, including a “speed first” mentality, ways to instill better form, and how to use shoes and barefoot running to your advantage.

Whether you’re trying to bounce back from injury or find a new way to approach and improve your running, our conversation is filled with practical, actionable training philosophy, including:

  • The value of working on speed before distance
  • How faster running naturally enables better running form
  • Ways that runners can analyze their own form and work on better technique
  • The Rock Lobster cue you’ll never forget!
  • What it means to have a supple body that is ready to run
  • Practical ways to implement minimalist running, and how "supershoes" fit into the picture

I hope you enjoy our conversation as much as I did!

Subscribe to the podcast in Apple PodcastsSpotifyStitcheriHeartRadio, or Google Play.

Oct 13, 2022

Knee pain is a common and aggravating injury for many runners. In this week's coaching call, learn how to assess and fix your knee pain through strength work, training strategies, and more!

This behind-the-scenes coaching call is with a Team Strength Running member, also named Jason. After a 10-year hiatus, Jason’s friend helped him get back into running, and he is currently preparing for an upcoming half-marathon.

Jason has struggled with intermittent knee pain. The pain consistently occurs about halfway through each of his training cycles, but subsides during his down time in between harder training. While he doesn't have an exact diagnosis, he has worked with a physical therapist to help relieve his pain.

To get to the bottom of this nagging injury, Chris and I talk about his running background, training schedule, and the current pain he is experiencing.  Our discussion touches on a variety of topics related to injury prevention, including:

  • The differences between passive and active injury treatment
  • The role of "sandwiching" in injury prevention
  • Three questions to help you assess the severity of your pain
  • What types of workouts are the hardest on your body
  • The importance of base mileage during your off-season
  • Why you need to run slow to run fast

This coaching call is full of practical advice you can apply to your own training, whether you're injured or not. Enjoy my conversation with Jason!

Links & Resources from the Show:

Thank you SOAR!

Thank you to one of our newest sponsors, SOAR!  This London-based brand makes high-performance running apparel that I’ve been loving over the last 5 months. If you watch our YouTube videos, you’ll have seen me rocking a ridiculously short pair of blue 1” split leg shorts. 

I have been inseparable from my 1” split leg SOAR shorts and my SOAR painter’s hat this summer. And for good reason: their gear is elite-level. They have technically-groundbreaking wet and cold weather gear that’s guided by a “function-first” mentality. The result is just amazing apparel that is comfortable, light, and just effective and helping you train. 

SOAR is at the forefront of design innovation with ergonomic designs, cutting edge fabrics, and continuously updated clothing that just keeps getting better. See for yourself at SOAR Running and make sure you use the code SRUN15  to save 15% off your order until the end of October.

Thank you Elemental Labs!

A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping.

Elemental Labs' 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 citrus flavor has quickly 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 Elemental Labs to try their new flavor or get a free sampler pack. 

 

Oct 6, 2022

Matt Meyer is a member of the Boulder Underground team, a running and strength coach at Revo Physiotherapy and Sports Performance, and owns a 2:34 marathon PR. With the help of an impressively high mileage training schedule, Matt's hoping to demolish that PR with a 2:25 this December at CIM (California International Marathon).

Matt can now handle mileage that's jaw dropping to most of us. In our conversation, Matt and I discuss the the details of high mileage running:

  • The necessity of balancing very easy and very hard running
  • Why running requires having a continuous conversation with your body
  • How strength work builds a foundation for durability
  • The importance of seeing every training block as a stepping stone
  • How to pick the low hanging fruit when it comes to recovery (hint: eat and sleep!)
  • Why training PRs are just as important as race PRs

No matter how many miles you run each week, there's a lot to be learned from my conversation with Matt.  Enjoy!

Links & Resources from the Show:

Thank you SOAR!

I’m thrilled to introduce our newest sponsor, SOAR!  This London-based brand makes high-performance running apparel that I’ve been loving over the last 5 months. If you watch our YouTube videos, you’ll have seen me rocking a ridiculously short pair of blue 1” split leg shorts. 

I have been inseparable from my 1” split leg SOAR shorts and my SOAR painter’s hat this summer. And for good reason: their gear is elite-level. They have technically-groundbreaking wet and cold weather gear that’s guided by a “function-first” mentality. The result is just amazing apparel that is comfortable, light, and just effective and helping you train. 

SOAR is at the forefront of design innovation with ergonomic designs, cutting edge fabrics, and continuously updated clothing that just keeps getting better. See for yourself at SOAR Running and make sure you use the code SRUN15  to save 15% off your order until the end of October.

Thank You Athletic Greens!

Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens.

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. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable.

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 Athletic Greens to redeem your offer today.

Sep 29, 2022

The art of pacing yourself correctly is the key to success in workouts and races. But like any other skill, it requires practice and understanding what it really means to “listen to your body.”

If you enjoy reading about running and training, then this week’s guest likely needs no introduction. Matt Fitzgerald is a prolific writer, having authored more than 30 books on endurance training and sports. He has immersed himself in the endurance world and is constantly at the forefront of communicating ways to make your training more effective and productive.

Despite our shared last name, Matt is not a relative. But in addition to his writing, he is also a fellow coach and 2:39 marathoner. Matt’s most recent book, On Pace, seeks to help runners learn the art of pacing to get the most out of their training and racing. 

Matt and I discuss many of the essential elements of pacing that he further addresses in his book, including:

  • Pacing as the art of finding your limit
  • Three key elements of pacing
  • How GPS devices can both help and hinder your ability to pace yourself
  • The simple and effective method of using perceived effort
  • How experience and practice are essential to improve your pacing
  • The importance of pace planning and evaluation for training and racing
  • Why the road to pacing mastery is filled with mistakes  - just don’t make them twice!

Enjoy this in-depth conversation on pace with my friend and colleague, Matt Fitzgerald!

Links & Resources from the Show:

Thank you SOAR!

I’m thrilled to introduce our newest sponsor, SOAR!  This London-based brand makes high-performance running apparel that I’ve been loving over the last 5 months. If you watch our YouTube videos, you’ll have seen me rocking a ridiculously short pair of blue 1” split leg shorts. 

I have been inseparable from my 1” split leg SOAR shorts and my SOAR painter’s hat this summer. And for good reason: their gear is elite-level. They have technically-groundbreaking wet and cold weather gear that’s guided by a “function-first” mentality. The result is just amazing apparel that is comfortable, light, and just effective and helping you train. 

SOAR is at the forefront of design innovation with ergonomic designs, cutting edge fabrics, and continuously updated clothing that just keeps getting better. See for yourself at SOAR Running and make sure you use the code SRUN15  to save 15% off your order until the end of October.

Thank you Elemental Labs!

A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping.

Elemental Labs' 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 citrus flavor has quickly 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 Elemental Labs to try their new flavor or get a free sampler pack. 

Sep 22, 2022

Runners of all levels can benefit from coaching, but it’s important to find the right match to get the most out of your relationship. If you’re looking for a coach or considering getting certified as one, you’ll benefit from learning more about both sides of the coaching experience.

This week’s guest on the podcast is a fellow coach and my roommate from a recent running retreat, Bertrand Newson. “Coach B” (as he is most often referred to) came to running later in life, leaving a long career in the hospitality industry fueled by his love of running. 

Coach B is a Road Runners Club of America certified coach, co-host of the Race Mob podcast, and on the Board of Directors at the 80/20 Endurance Foundation, which seeks to promote diversity in coaching. He is not only an outstanding coach and a prolific competitor, but he is also a master at bringing people together. Coach B’s love of running and community led him to become the founder of Too Legit Fitness, a Bay Area group with more than 700 members.

Whether you’re looking for a coach or thinking about becoming one yourself, Coach B and I discuss a variety of topics that can help you on your journey, including:

  • How Coach B’s unique background benefits his coaching
  • Various types of coaching certifications and their benefits
  • What makes a runner coachable
  • Why coaching is both an art and a science, and the role of intuition in coaching
  • The importance of relatability and other qualities athletes should look for in a coach

This is both a thoughtful and pragmatic discussion you won't want to miss!

Links & Resources from the Show:

Thank you SOAR!

I’m thrilled to introduce our newest sponsor, SOAR!  This London-based brand makes high-performance running apparel that I’ve been loving over the last 5 months. If you watch our YouTube videos, you’ll have seen me rocking a ridiculously short pair of blue 1” split leg shorts. 

I have been inseparable from my 1” split leg SOAR shorts and my SOAR painter’s hat this summer. And for good reason: their gear is elite-level. They have technically-groundbreaking wet and cold weather gear that’s guided by a “function-first” mentality. The result is just amazing apparel that is comfortable, light, and just effective and helping you train. 

SOAR is at the forefront of design innovation with ergonomic designs, cutting edge fabrics, and continuously updated clothing that just keeps getting better. See for yourself at SOAR Running and make sure you use the code SRUN15  to save 15% off your order until the end of October.

Thank you Long Run Coffee!

I have a big announcement! We’ve partnered with Long Run Coffee to develop the first-ever Strength Running Roast. The Strength Running Roast is designed for performance: it’s electrolyte-infused coffee that can be ordered as light, medium, or dark roast. It's also free from sugar, additives, flavorings, and dyes. 

Earlier this year, Tom - the founder of Long Run Coffee - got in touch and sent me a bag of their coffee. I was skeptical at first (would electrolytes added to coffee affect the taste?) but my hesitation was misplaced. This stuff is delicious! This was an easy partnership for me because I love coffee. Caffeine is actually the safest, most studied, and legal performance enhancing drug on the market. 

Partnering with another small business like Strength Running was a no-brainer for me. I love supporting the small businesses that keep this sport moving forward.

If you're not running stimulated, you’re running slower. Order your bag.

Sep 15, 2022

As a runner, keeping your posterior chain strong and functional is the key to healthy running.

The muscles that make up the posterior chain comprise the entire back side of your body. Runners will primarily focus on the lower portion of that chain, which includes the glutes, the hamstrings, and the calves.

Dr. Asher Henry is a runner, coach, and physical therapist who loves to help runners get and stay healthy! She is also a certified strength and conditioning coach and a 4 time All-American and top 5 finisher at the USA Trail Half Marathon and 10k Championships.

Asher was a co-coach with me on a recent Endeavorun Running retreat, and her knowledge, energy, and enthusiasm for what she does is contagious. We discuss all the essentials of the posterior chain and its importance in your running, including:

  • Common issues associated with dysfunction in the posterior chain
  • How taking care of your muscles allows your connective tissues to do their job
  • Why drills and plyometrics can be great but you need to be strong enough to handle them
  • Methods of testing and continued assessment  to determine your problem areas
  • Using isolated strength to improve weak areas before working larger muscle groups
  • How to avoid building dysfunction on top of strength to aid injury prevention

Enjoy my conversation with Dr. Asher Henry!

Thank you Elemental Labs!

A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping.

Elemental Labs' 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 citrus flavor has quickly 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 Elemental Labs to try their new flavor or get a free sampler pack. 

Thank You Athletic Greens!

Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens.

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. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable.

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 Athletic Greens to redeem your offer today.

 

Sep 8, 2022

We all face obstacles in our running, whether it’s illness, injury, or a race that doesn’t live up to our expectations. Learning how to navigate each of these challenges in a positive way is key to moving forward with our training.

Our guest today is Matt Chittim, a certified running coach and the voice behind the Rambling Runner Podcast. He's also the cofounder of Relay, a premium content membership that features contributors like Kara Goucher, Peter Bromka, and Zoe Rom.

Our conversation today focuses on how to make a comeback from the three most common obstacles that runners face: injuries, illness, and a poor goal race. Each has its own strategies that work well.

Thank You Athletic Greens!

Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens.

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. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable.

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 Athletic Greens to redeem your offer today.

Thank you Ice Barrel!

Ice Barrel makes at-home barrels you can use for ice baths that don’t take up an entire room. And they’re lightweight enough that even I can carry it without help. There’s an easy drain system and it’s made in the United States from 100% recycled material.

Cryotherapy has been shown to improve mood, reduce anxiety, and reduce inflammation. It can reduce pain and blood flow to jump start the recovery process. Cold plunges are great for when you need extra recovery, like if you accidentally ran a lot longer or faster than planned. 

But the real reason I love a good cold plunge is because of the profound mental benefits. It’s been shown to reduce depression and anxiety, improve mood and brain function, and even 5 minutes gives you a great shot of dopamine afterward. If you can sit in an ice bath up to your shoulders, you won’t have any mental issues with racing a negative split and finishing strong!

Go to IceBarrel.com and use discount code strengthrunning for $125 off your barrel.

Sep 1, 2022

Strength training requires planning and periodization, just like running. Learn how to optimize your strength routine to get the best possible benefits from your efforts!

This week’s episode features an interview from the Elevate Your Running Podcast, where the tables were turned and I was the guest. Our discussion focused on the topic of strength training for runners, including the importance of embracing strength training and the qualities of an effective training plan.

My conversation with Sara and Austin dives into the nitty gritty decisions we make around strength training, and how to fit it into run training in a way that’s beneficial and sustainable. We focus on:

  • Barriers that prevent runners from getting into weightlifting
  • Proactive ways to prevent injury with strength work
  • Similarities and differences in strength training for a 5k runner and marathoner
  • The role of strength training in muscle activation
  • How to periodize weight training alongside your running
  • Minimizing the impact of DOMS on your training

Enjoy my discussion with Sara and Austin!

Links & Resources from the Show:

Thank You Athletic Greens!

Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens.

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. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable.

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 Athletic Greens to redeem your offer today.

Thank you Elemental Labs!

A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping.

Elemental Labs' 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 citrus flavor has quickly 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 Elemental Labs to try their new flavor or get a free sampler pack. 

Aug 25, 2022

Running form is a hot topic that can often confuse runners. This week’s guest offers actionable advice to help you discover your own best form to improve your running and stay healthy.

Dr. Matt Minard runs the popular Learn 2 Run account on Instagram to help runners stay healthy, strong and improve their running technique. He is a physical therapist, orthopedic clinical specialist, and certified strength and conditioning specialist. 

Matt’s experience with physical therapy as a high school athlete helped him discover a love for the profession, and as both a runner and physical therapist he is dedicated to helping athletes stay healthy and strong.

Matt and I explore a variety of topics related to form to give you practical advice you can apply to your own running, including:

  • Matt’s general philosophy on running form
  • How a tennis ball necklace might help you improve your technique
  • The complexities of posture and how to improve it
  • What makes a GOOD forward lean in running
  • How to run without jumping
  • The most helpful cues for runners working on their form

This conversation is full of practical advice you can apply immediately to your own running - enjoy!

Links & Resources from the Show:

Thank you Ice Barrel!

Ice Barrel makes at-home barrels you can use for ice baths that don’t take up an entire room. And they’re lightweight enough that even I can carry it without help. There’s an easy drain system and it’s made in the United States from 100% recycled material.

Cryotherapy has been shown to improve mood, reduce anxiety, and reduce inflammation. It can reduce pain and blood flow to jump start the recovery process. Cold plunges are great for when you need extra recovery, like if you accidentally ran a lot longer or faster than planned. 

But the real reason I love a good cold plunge is because of the profound mental benefits. It’s been shown to reduce depression and anxiety, improve mood and brain function, and even 5 minutes gives you a great shot of dopamine afterward. If you can sit in an ice bath up to your shoulders, you won't have any mental issues with racing a negative split and finishing strong!

Go to IceBarrel.com and use discount code strengthrunning for $125 off your barrel.

Thank you Ωmega Sports!

Are you looking for a running store that has decades of experience?

OMEGA SPORTS has more than four decades of running specific experience helping customers run more, move more, play more and live more. Go to omegasports.com and make sure to sign up for their faster mega rewards where you get $5 rewards on every $50 you spend and a huge 10% savings that you can use for all of your running gear.

At OMEGA SPORTS, your savings are faster and go further - just like you. Learn more about them and see their wide selection at omegasports.com.

Aug 18, 2022

There are broad elements of training that all runners need to work on in order to improve. But if you tailor your workouts to your unique physiology, you can continue to get stronger through your master’s years and beyond.

A master’s runner himself (by European standards), this week’s podcast guest is Eoin Everard.

He is a physiotherapist with a PhD in Biomechanics. He’s also a sub-4 minute miler, a sub-14 minute 5k runner, and a five-time Irish National Champion in the 1500 and 3000m. As an elite runner and chartered physiotherapist, Eoin brings an incredible amount of knowledge and experience to the athletes he works with. 

Having faced his own struggles with injuries over the years, Eoin has learned how to change his approach to training to get the most from his body while also staying healthy. Since becoming a European Master’s athlete, he has focused less on exact splits and more on running by effort.

Eoin and I dig deep into a variety of training related topics, including:

  • His unique insights on training and how to stay healthy
  • The differences between neuromuscular-type runners and aerobic oriented runners, also known as finding your superpower
  • Developing workouts that play to your unique strengths
  • How to stay healthy as a master’s runner
  • The importance of strength training and specific activation work
  • Why strides are the best thing since sliced bread!

Links & Resources from the Show:

Thank you Elemental Labs!

A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping.

Elemental Labs' 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 citrus flavor has quickly 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 Elemental Labs to try their new flavor or get a free sampler pack. 

Thank you Ice Barrel!

Ice Barrel makes at-home barrels you can use for ice baths that don’t take up an entire room. And they’re lightweight enough that even I can carry it without help. There’s an easy drain system and it’s made in the United States from 100% recycled material.

Cryotherapy has been shown to improve mood, reduce anxiety, and reduce inflammation. It can reduce pain and blood flow to jump start the recovery process. Cold plunges are great for when you need extra recovery, like if you accidentally ran a lot longer or faster than planned. 

But the real reason I love a good cold plunge is because of the profound mental benefits. It’s been shown to reduce depression and anxiety, improve mood and brain function, and even 5 minutes gives you a great shot of dopamine afterward. If you can sit in an ice bath up to your shoulders, you won't have any mental issues with racing a negative split and finishing strong!

Go to IceBarrel.com and use discount code strengthrunning for $125 off your barrel.

Aug 11, 2022

While endurance may not be the sexiest word when it comes to better running, it is certainly the most essential.

Endurance is a broad term that applies to every aspect of your running, whether you are looking to run longer, faster, or both! But in order to build endurance, you first need to start with consistency. While there is no magic bullet to running faster, consistency in training is about as close as it gets.  

In this episode of the podcast I’ll go in depth about each of the three strategies you can use to improve your endurance. While the second and third options each carry slightly more risk since they involve faster or longer, sustained efforts, they can all be safe, useful training tools when applied correctly:

  • Lowest risk option: Run higher mileage, especially at an easy/recovery effort. You can also supplement with aerobic cross-training to increase volume.
  • Moderate risk: Make your long runs longer, eventually adding some pace-specific work.
  • Higher risk: Aerobic workouts, such as lactate threshold runs, and half-marathon and marathon pace efforts. 

No matter where you're at in your journey as a runner, you can always continue to build your endurance.  Enjoy this episode that offers strategies for everyone!

Links & Resources from the Show:

Thank you Impossible Sleep!

We’re also supported by Impossible Sleep, a new performance sleep drink to help high performers get the most out of their nightly rest. Impossible Sleep is a melatonin free sleep drink mix that provides deep recovery while gently lulling you to sleep. It only has two ingredients, with magnesium to promote muscle recovery and deep sleep, and L-theanine for a subtle calming effect that helps you wind down at the end of the day.

High achieving runners have to prioritize their sleep - it’s like a performance enhancing drug that allows us to absorb our training, improve, and race faster. The Impossible Sleep drink helps you optimize your bedtime routine so you can get as much deep recovery as possible.

When you consider that studies have shown that sleep loss can lead to glucose imbalances, increased anxiety, and your risk of getting sick, it’s a no-brainer to get as much high quality sleep as you can. Learn more about Impossible Sleep drink and be sure to use code Jason20 to save 20% on your first subscription order.

Thank You SAYSKY!

SAYSKY is a running apparel brand from Copenhagen with a unique, urban, minimalist vibe that I love. See all of their amazing gear at saysky.us.

Their mission is to elevate the apparel scene of running and nurse the next generation of athletes who love this sport, but also have a laid back mindset. Their products include long sleeve shirts, to t-shirts, half-tights, and full-length tights, base layers, sports bras, singlets, shorts… you name it.

But it’s not just their selection and style that speaks to me, they also carry environmentally responsible products. Look for the ‘Responsible’ logo and you can rest assured that that product is made from at least 40% recycled material, biodegradable, organic, or with natural fibers that are processed responsibility. This year, at least 50% of their products will be labeled responsible and they hope to be at 75% by 2025.

Get yourself some stylish, environmentally responsible, and incredibly high quality gear at saysky.us

Aug 4, 2022

Listeners know I'm a relentless advocate of strength training, whether you're doing bodyweight exercises at home or lifting heavy in the gym.

But some runners take strength training to a level above and beyond the rest of us - and find great success along the way.

This week’s podcast features a fellow running coach and one of my private coaching clients, Elizabeth Corkum. Elizabeth - who goes by the nickname Corky - is a 2:58 marathoner and 5-day per week weightlifter.

Coach Corky has multiple coaching certifications, including USA Track and Field, Road Runners Club of America, and the Lydiard Foundation. She is also a certified personal trainer and specialist in sports nutrition. 

Your path may or may not look exactly like hers, but you can learn a lot from her journey and our discussion, including:

  • How Elizabeth incorporates her extensive strength work into her race training
  • The unexpected path she took to reach her sub 3 hour marathon goal
  • How you can go all in and have fun at the same time
  • The importance of being patient and trusting the path you're on
  • Why every training cycle will help you get somewhere new, even if it’s not what you planned

Links & Resources from the Show:

Thank you Elemental Labs!

A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping.

Elemental Labs' 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 citrus flavor has quickly 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 Elemental Labs to try their new flavor or get a free sampler pack. 

Thank you Impossible Sleep!

We’re also supported by Impossible Sleep, a new performance sleep drink to help high performers get the most out of their nightly rest. Impossible Sleep is a melatonin free sleep drink mix that provides deep recovery while gently lulling you to sleep. It only has two ingredients, with magnesium to promote muscle recovery and deep sleep, and L-theanine for a subtle calming effect that helps you wind down at the end of the day.

High achieving runners have to prioritize their sleep - it’s like a performance enhancing drug that allows us to absorb our training, improve, and race faster. The Impossible Sleep drink helps you optimize your bedtime routine so you can get as much deep recovery as possible.

When you consider that studies have shown that sleep loss can lead to glucose imbalances, increased anxiety, and your risk of getting sick, it’s a no-brainer to get as much high quality sleep as you can. Learn more about Impossible Sleep drink and be sure to use code Jason20 to save 20% on your first subscription order.

Jul 28, 2022

Kim Dawson is a professor of kinesiology at Wilfrid Laurier University in Waterloo, ON, Canada. Her extensive education and research in psychomotor behaviour and exercise science gives her a deep understanding of the issues that affect performance. She has worked with elite athletes, Olympians and professional sport organizations for over 10 years.

This episode is all about managing emotions like stress, pre-race anxiety, and nervousness, so you can transform them into ambition for a great run.

Don't miss even more ideas on how to build mental skills at strengthrunning.com/brain/.

Thank you Athletic Greens!

One scoop of AG1 gives me 75 vitamins, minerals, and whole food-sourced ingredients including a greens superfood blend, probiotics, prebiotics, adaptogens, and more. AG1 helps me fill in any nutrition gaps in my diet - because I know I don’t eat perfectly - and gives me a nice boost of energy and focus throughout the day. 

But what I love about AG1 is that it changes. Over the last decade, they’ve made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and more rigorous with 3rd party testing.

Go to athleticgreens.com/jason to see the great offer they’ve put together for podcast listeners: you’ll get 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 if you want to make AG1 a part of your regular healthy lifestyle. Go to athleticgreens.com/jason to sign up today.

Thank you IMPOSSIBLE Sleep!

We’re also supported by IMPOSSIBLE SLEEP, a new performance sleep drink to help high performers get the most out of their nightly rest. Impossible Sleep is a melatonin free sleep drink mix that provides deep recovery while gently lulling you to sleep. Learn more about it at impossible.co/jason/ and be sure to use code Jason20 to save 20% on your first subscription order. 

The product is very simple - it only has two ingredients with magnesium to promote muscle recovery and deep sleep, and L-theanine for a subtle calming effect that helps you wind down at the end of the day. If you’re like me, you don’t have problems pushing your limits, but you may struggle to fall asleep at the end of the day. But high achieving runners have to prioritize their sleep - it’s like a performance enhancing drug that allows us to absorb our training, improve, and race faster. IMPOSSIBLE Sleep helps you optimize your bedtime routine so you can get as much deep recovery as possible. And when you consider that studies have shown that sleep loss can lead to glucose imbalances, increased anxiety, and your risk of getting sick, it’s a no brainer to get as much high quality sleep as you can.

Now you can get 20% off your first subscription order at impossible.co/jason/ with code jason20. That’s 20% off your first subscription order at impossible.co/jason/ and don’t forget to use code jason20 at checkout.

Jul 21, 2022

Jason Fitzgerald is the driving force behind Strength Running's website, video channel, and podcast, but you may not know as much about his life behind the scenes. Today Jason gets interviewed about his history, advice for runners and entrepreneurs, his current aspirations, and more!

Jason's friend and fellow coach, Sara Manderscheid, agreed to spend some time talking with him about who he is behind the microphone.

Sara is a running coach and Boston qualifier with more than 15 years of competitive experience. She hosts the Elevate Your Running Podcast and Elevate Your Running camps held in Boulder, Colorado. After Jason spoke at one of her recent camps, several campers requested to learn more about him personally. So Sara and Jason sat down to discuss his history with running, how Strength Running came to be, and many of his favorite things related to the sport.

Sara talks in depth with Jason about his career, his personal life, and of course all things running, including:

  • Mindsets and mantras
  • Favorite race distances
  • What he craves after a long run
  • Past training failures and what he wished he’d learned sooner
  • Favorite types of podcast topics
  • Advice for runners and entrepreneurs
  • His preference for super short shorts!

Links & Resources from the Show:

Thank you Elemental Labs!

A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping.

Elemental Labs' 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 citrus flavor has quickly 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 Elemental Labs to try their new flavor or get a free sampler pack. 

Thank You Athletic Greens!

Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens.

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. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable.

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 Athletic Greens to redeem your offer today.

Jul 14, 2022

Living through the recent pandemic has made us acutely aware of the need to adapt to changing circumstances. We can only control the controllables, and there are very few of them!

This week’s podcast guest has had an enormous impact on the world of high school coaching. Mr. Ryan Banta is a coach with more than 20 years of experience and the author of The Sprinter’s Compendium. At the high school level, Ryan has produced 135 All-State medalists, including 10 state champions and 15 runners-up. He also coached this year’s state championship team.

A major factor in Ryan’s success comes from his ability to help others embrace the twists and turns of the training process. He is a master at reframing setbacks and teaching his runners that success comes from being adaptable. Ryan’s knowledge and experience applies to runners of all levels and with goals at any distance.

Ryan’s breadth and depth of knowledge make for a fascinating conversation on so many aspects of adaptability, including

  • Why training plans always get changed
  • How to remain flexible, while still pushing yourself forward
  • Why it’s so hard to change your plan even when your plan needs to change
  • Our favorite forms of cross-training for runners
  • Specific changes you can make to your training based on the setback you’re experiencing
  • Practical, every day training modifications for distance runners

Links & Resources from the Show:

Thank You Athletic Greens!

Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens.

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. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable.

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 Athletic Greens to redeem your offer today.

Thank you Gnarly Nutrition!

What an amazing brand name! But Gnarly Nutrition don’t just sound great, they make amazing nutrition products to help athletes like you optimize their diet, fuel smarter, and reach new heights in training. Their chocolate whey protein powder blows my mind - it’s the tastiest protein powder I’ve ever had. I mix it with almond milk and it’s just amazing how creamy and sweet it tastes. 

Gnarly is a trusted supplier of nutrition products to athletes because all of their protein powders, pre-workout supplements, amino acids, and fuel are all NSF-certified. That means you can trust everything from Gnarly to be safe, clean, and free of any banned substances. ​​They comply with strict standards and procedures during every stage of the product’s development, including unplanned on-site inspections, to ensure you know exactly what you’re putting in your body.

Fuel better and recover smarter so that you can do more of what you love: running. Go to gognarly.com and be sure to use code GNARLY20 to save 20% sitewide on your entire order.

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