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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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Oct 22, 2020

Starting anything new can be overwhelming, especially if you do all the research upfront. Read about running and you'll find yourself wondering if you have the "right" shoes, gear, training plan, etc.

To simplify, we have a free course to help you with getting started as a new runner. The information will help get you going and keep you running.

Today's podcast addresses questions that we collected from our community. Many are frequent ones that every new runner will wonder about at some point. Others topics are more specific and interesting to be aware of, even if they don't pertain to you.

We divided the questions into several categories:

Ever wondered how long it might take you to train for a marathon? Or when to consider packing water with you on the run? And most importantly - where do you start? We have you covered!

Thank You PATH Projects!

PATH Projects continues to be a great supporter of this podcast! I'm grateful for their partnership and want to share more about their products that I've been loving because they so durable and comfortable.

PATH Projects is an online-only retailer of high-quality running gear and apparel. That means there is no retail markup, making their products quite affordable.

In particular, I’ve just started wearing their 3” Sykes shorts and they’re a little different from the 5” Sykes shorts (you can see those in action here). The material is thinner and lighter, which is perfect in a performance short, and they’re obviously shorter. I’m not sure if my wife thinks they’re too scandalous or loves them, but I’m wearing them constantly.

PATH uses new technical fabrics, like the Japanese fiber called Toray Primeflex, to create award-winning apparel for endurance athletes. In fact, their Brim shorts and Tahoe base liner won Runner’s World’s 2018 Gear of the Year award. And the Pyrinees hoodie was named one of the best six sweatshirts for running in the cold by Gear Patrol.

You know you'll be wearing the best when you select PATH Projects!

Oct 15, 2020

Rose is a scientist and an enthusiastic runner. While she wasn't involved with organized running teams through her earlier years, she has been running for several decades. Now, in her 40s, Rose is wondering if she can continue to get faster in her marathon times and beat a PR from her 20's.

Rose is a strong and committed runner who has made significant improvements in the last few years. She previously dealt with a lot of discomforts, but is now running pain-free.

She attributed that to her strength from the High Performance Lifting program and mobility improvements. 

In this conversation, you'll learn more about Rose's past race performance, training cycle lengths, and her goals. We talk though many other aspects that she can dial in and ultimately lay out a full year of training and races for her.

Rose was pumped to hear that a PR is most definitely possible. We just have to be thoughtful in the approach and patient with the process. We're all cheering for her!

If you'd like the opportunity to have a 1-on-1 coaching call with Jason for the podcast, join the Strength Running team, where you can join our thriving community.

Oct 8, 2020

Wondering what you can do to prevent injuries? Let's learn from the best in the sport!

Today's podcast rounds up advice from the world's top female runners on what they do to prevent injuries and stay healthy while performing at the highest levels.

I asked a single question to 5 of the best runners in the world - Colleen Quigley, Sara Hall, Grayson Murphy, Kate Grace, and Molly Huddle:

What single idea, tool, or strategy is most helpful in keeping you healthy and running injury-free?

The responses are fascinating. Particularly, pay attention to the commonalities. These women are especially focused on what allows them to run sustainably, improve over time, and focus on their own particular needs.

Many of the women mentioned the importance of your mindset, and I couldn't agree more! That's why we offer a course designed to improve your mental toughness, along with techniques that you can implement in your own running.

If you aren't ready for a full course, check out these helpful guides to up your mental game:

See what these incredible women had to say and, of course, see our ultimate guide for injury prevention.

Thank You PATH Projects!

PATH Projects continues to be a great supporter of this podcast! I'm grateful for their partnership and want to share more about their products that I've been loving because they so durable and comfortable.

PATH Projects is an online-only retailer of high-quality running gear and apparel. That means there is no retail markup, making their products quite affordable.

In particular, I’ve just started wearing their 3” Sykes shorts and they’re a little different from the 5” Sykes shorts (you can see those in action here). The material is thinner and lighter, which is perfect in a performance short, and they’re obviously shorter. I’m not sure if my wife thinks they’re too scandalous or loves them, but I’m wearing them constantly.

PATH uses new technical fabrics, like the Japanese fiber called Toray Primeflex, to create award-winning apparel for endurance athletes. In fact, their Brim shorts and Tahoe base liner won Runner’s World’s 2018 Gear of the Year award. And the Pyrinees hoodie was named one of the best six sweatshirts for running in the cold by Gear Patrol.

You know you'll be wearing the best when you select PATH Projects!

Oct 1, 2020

Matt Phillips in an expert in the field of massage therapy and performance, which is why he's one of our few repeat guests! Our previous podcast focused on running form, but today we're discussing another specialty of his: massage.

Originally a strength and conditioning coach with the National Academy of Sports Medicine, Matt turned his attention to Sports Therapy in 2004. Since then, he has focused his work on distance runners and endurance athletes.

He is also a lecturer in Anatomy and Physiology and his work has appeared in most major media.

In this episode, we talk about the common beliefs that are not supported by scientific data, in particular, that massages are not helpful for:

  • Breaking down scar tissue
  • Flushing out lactic acid
  • Increasing circulation
  • Reducing injury through added pain

We also talk about how finding a knowledgeable massage therapist can help with:

  • Relaxing the central nervous system
  • Aiding with recovering
  • Educating you

Matt provides some great tips on how to find a therapist suitable for you and your needs, incorporating massages into your athletic pursuits, and sorting through all that anecdotal evidence.

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.

Their 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 and 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.

I’m encouraged by the fact that Navy SEAL teams, Olympic teams, and pro athletes have started using Elemental electrolyte supplements to improve their performance. Learn more about what they do at their website.

Sep 24, 2020

Tyler Andrews is a HOKA elite runner and multiple record holder. I had Tyler on the podcast a few years ago when he was gearing up for his 50k world record attempt. He just missed that record but he’s been busy staying fit and going after even more challenges.

That’s our discussion today because Tyler finds himself in a similar situation as the rest of us: training without a clear goal on the calendar. So, he made up his own race!

Recently, he organized the Chaski Challenge where over 50 Olympians and other elite runners raced a marathon relay with live tracking and thousands of other runners participating virtually. There was race commentary by Tyler, Des Linden and Amelia Boone.

This was the most innovative type of virtual race I’ve ever heard of and having it organized by a 3x Team USA member and 50-mile national champion is just incredible.

In this conversation, we talk more about this event, more races that he’s organizing in the future, giving back to the running community, and how you can get involved.

In particular, we dug deep into the "pursuit of happiness" versus the "happiness of pursuit."

Show Links & Resources:

Thank You PATH Projects!

PATH Projects continues to be a great supporter of this podcast! I'm grateful for their partnership and want to share more about their products that I've been loving because they so durable and comfortable.

PATH Projects is an online-only retailer of high-quality running gear and apparel. That means there is no retail markup, making their products quite affordable.

In particular, I’ve just started wearing their 3” Sykes shorts and they’re a little different from the 5” Sykes shorts (you can see those in action here). The material is thinner and lighter, which is perfect in a performance short, and they’re obviously shorter. I’m not sure if my wife thinks they’re too scandalous or loves them, but I’m wearing them constantly.

PATH uses new technical fabrics, like the Japanese fiber called Toray Primeflex, to create award-winning apparel for endurance athletes. In fact, their Brim shorts and Tahoe base liner won Runner’s World’s 2018 Gear of the Year award. And the Pyrinees hoodie was named one of the best six sweatshirts for running in the cold by Gear Patrol.

You know you'll be wearing the best when you select PATH Projects!

Sep 17, 2020

Shawn Bearden is a professor of exercise physiology at Idaho State University where he focuses on ultra endurance performance. He has published research in the American Journal of Physiology and the Journal of Applied Physiology, and he’s previously studied at Yale, UVA, and George Mason.

Shawn hosts a podcast of his own called the Science of Ultra, where he interviews the smartest scientists in the world about the physiology of ultra endurance.

If you want to understand the intricate details of how our bodies are able to perform at extremes, this episode is for you. Shawn studies and lectures on the physiology, all while putting himself through the rigor of ultra running.

In this conversation, we talk specifically about running ultramarathons and what that does to your body. You’ll hear what occurs in the body during a 100-mile race that doesn’t happen during a marathon, optimal fueling strategies for ultra-endurance, the most prevalent myth surrounding ultras, and a lot more.

Show Links & Resources:

Thank You Gatorade Endurance!

This episode is made possible by support from Gatorade Endurance. Use code Strength20 for 20% off at GatoradeEndurance.com.

Reformulated in 2017 to be even more effective, Gatorade Endurance Formula is a specialized sports drink. That means it has higher amounts of sodium and potassium to help sustain hydration, maintain proper fluid balance, and replace key electrolytes that you lose when you’re running.

Plus, it has no artificial sweeteners or flavors and has a lighter flavor designed for athletes training longer. I know the last thing I want when I’m two hours into a long run is a strong flavor that might turn my stomach.

Gatorade Endurance Formula also now offers a multi-carbohydrate blend to help you dial it in and maintain performance over much longer runs. Different carbs are utilized at different rates, so this advancement helps you both run longer and lower any risk of stomach distress because it won’t be working so hard all at once.

You can check out all of their flavors, including caffeinated and non-caffeinated options, at GatoradeEndurance.com and don’t forget to use code Strength20 for your 20% discount.

Sep 10, 2020

Anne Mauney is a certified Registered Dietitian, has a master’s in public health, she has taught at George Washington University in Washington, DC, and has run dozens of half marathons and marathons. Her work has been featured in Glamour, The Washington Post, Woman’s Day, and in many other publications.

She writes a nutrition and lifestyle blog at fannetasticfood.com and runs her own private counseling practice from annetherd.com.

I admire her approach to nutrition because it's sustainable, well balanced, and supported by science.

In this episode we discuss fueling strategies before and after a race, strategies for weight loss, and avoiding type 2 diabetes

For even more Q&A with Anne, get two free audio seminars here.

Show Links & Resources:

Thank You Gatorade Endurance!

This episode is made possible by support from Gatorade Endurance. Use code Strength20 for 20% off at GatoradeEndurance.com.

Reformulated in 2017 to be even more effective, Gatorade Endurance Formula is a specialized sports drink. That means it has higher amounts of sodium and potassium to help sustain hydration, maintain proper fluid balance, and replace key electrolytes that you lose when you’re running.

Plus, it has no artificial sweeteners or flavors and has a lighter flavor designed for athletes training longer. I know the last thing I want when I’m two hours into a long run is a strong flavor that might turn my stomach.

Gatorade Endurance Formula also now offers a multi-carbohydrate blend to help you dial it in and maintain performance over much longer runs. Different carbs are utliized at different rates, so this advancement helps you both run longer and lower any risk of stomach distress because it won’t be working so hard all at once.

You can check out all of their flavors, including caffeinated and non-caffeinated options, at GatoradeEndurance.com and don’t forget to use code Strength20 for your 20% discount.

Sep 3, 2020

David Roche is a two-time USATF trail national champion, the 2014 U.S. Sub-Ultra Trail Runner of the Year, and a member of Nike Trail Elite and Team Clif Bar. You might have read his work that he publishes regularly on the Trail Runner magazine website or perhaps you’ve read his book, The Happy Runner. You can hear me talk about that book with David’s wife Megan in episode 82 of The Strength Running Podcast.

David isn’t just an incredibly talented trail runner, he’s a wonderful writer and a coach who works with a wide variety of athletes. With his legal background, David is able to clearly explain some difficult concepts which is just why I wanted to have him on the show today.

We cover the benefits of doing long runs and discuss the details of:

  1. Aerobic endurance
  2. Musculoskeletal strength
  3. Metabolic adaptation
  4. Mental resilience
  5. Improved mechanics

Truly, there's so much to gain from going long.

I love David's focus on feeling good, even during those grueling long runs. Hint: fartleks are a key part of it. He approaches workouts with the long view in mind, rather than having his athletes hammer out the hardest possible workout.

In this episode we also cover:

  • Glycogen depletion and recovery - you can read more here
  • My personal long run mistakes
  • Importance of fueling
  • And how to adjust long runs based on your experience

Thank You Gatorade Endurance!

This episode is made possible by support from Gatorade Endurance. Use code Strength20 for 20% off at GatoradeEndurance.com.

Reformulated in 2017 to be even more effective, Gatorade Endurance Formula is a specialized sports drink. That means it has higher amounts of sodium and potassium to help sustain hydration, maintain proper fluid balance, and replace key electrolytes that you lose when you’re running.

Plus, it has no artificial sweeteners or flavors and has a lighter flavor designed for athletes training longer. I know the last thing I want when I’m two hours into a long run is a strong flavor that might turn my stomach.

Gatorade Endurance Formula also now offers a multi-carbohydrate blend to help you dial it in and maintain performance over much longer runs. Different carbs are utliized at different rates, so this advancement helps you both run longer and lower any risk of stomach distress because it won’t be working so hard all at once.

You can check out all of their flavors, including caffeinated and non-caffeinated options, at GatoradeEndurance.com and don’t forget to use code Strength20 for your 20% discount.

Aug 27, 2020

Today's guest is Anya Mullen - she's not a pro runner, she’s not a PT or a coach, but she is a regular runner just like you and me.

She also has been working for Strength Running for the better part of a year now, helping me refine some of the content that you see on our various channels. We first met back in 2015 at a group run and started working together earlier this year.

Her running career spans nearly a decade and her life has changed quite a bit over that time, along with her running. Anya has run everything from a 5K to an ultra, including an unsupported, unofficial 50 miler that her partner talked her into (listen to the podcast for the full story!).

Anya Mullen lives in Colorado and has been juggling running with her work, family and home life. And that’s a big part of what we’re talking about today: just how we fit it all in, plus reflections on whether or not you’re a “real” runner, goals and how they evolve over your running career, especially after you have a family. 

This episode is more personal and explores some of the issues that prevent us from training as much as we’d like. I hope you’re left with a few ideas on how to fit your running into your schedule, plus affirmation that yes, you are a real runner.

Show Links & Resources:

Thank You PATH Projects!

PATH Projects continues to be a great supporter of this podcast! I'm grateful for their partnership and want to share more about their products that I've been loving because they so functional and comfortable.

In particular, I’ve just started wearing their 3” Sykes shorts and they’re a little different from the 5” Sykes shorts (you can see those in action here). The material is thinner and lighter, which is perfect in a performance short, and they’re obviously shorter. I’m not sure if my wife thinks they’re too scandalous or loves them, but I’m wearing them constantly. And now that we’ve partnered for a few months, I can confidently say that their gear is durable.

PATH Projects is an online-only retailer of high-quality running gear and apparel. That means there is no retail markup, making their products quite affordable.

PATH uses new technical fabrics, like the Japanese fiber called Toray Primeflex, to create award-winning apparel for endurance athletes. In fact, their Brim shorts and Tahoe base liner won Runner’s World’s 2018 Gear of the Year award. And the Pyrinees hoodie was named one of the best six sweatshirts for running in the cold by Gear Patrol.

You know you'll be wearing the best when you select PATH Projects!

Aug 20, 2020

Todd is a former attorney turned manual therapist who scratched his own itch. After years of experiencing pain, he set out to understand what causes it, how to move better, and effective strategies for reducing pain and improving your athletic performances.

He has written two books, A Guide to Better Movement and Playing with Movement, which are interdisciplinary ways of looking at the problems of injury and pain. He brings in a broad diversity of disciplines like stress physiology to complex systems theory and then explains how that all relates back to athletes.

This conversation was wide-ranging and touches on subjects like static stretching, mobility, dynamic flexibility, how much of pain is mental, and strategies for having more fun in your training. Todd also gives us some tangible advice on:

  • Doing warm-ups as a sport specific activity
  • Ways to develop intrinsic motivation for running
  • How to approach a "balanced movement diet"
  • And where to start when looking to improve in your sport

I was also excited to hear that Todd is training for his first 5K. Tune in to hear about how the training is going for him!

Show Links & Resources:

Thank You SureFeet!

I’m excited to announce our newest sponsor SureFeet. They make a colorless, odorless shoe spray that stops your running shoes from getting so smelly. They make their Odor Eliminating Shoe Spray in the USA and each bottle can treat about 10 pairs of shoes.

SureFeet sent me a sample and I used it on my worst smelling shoes and guess what? It worked great! This pair smelled from across the room but after a quick application of the spray, I’d say the smell was reduced by 95%. After wearing them a few more times, the smell was probably 80% less than how it smelled before I used SureFeet.

It works and my wife is very thankful for that. Just one quick suggestion: don’t put it on too thick because it won’t dry completely clear.

My next project is using it on a pair of new running shoes because it’s best as a preventative tool, rather than on already smelly shoes. It doesn’t wash off, wear away, or contain any nasty chemicals. Be sure to check out SureFeet and get a twin-pack of their spray. 

Aug 13, 2020

Our guest is none other than 2004 Olympian Carrie Tollefson.

You might recognize her as a 3-time national champion, or the 1998 NCAA Indoor Track Athlete of the Year, or maybe you’ve just seen her on TV a lot. She’s been a broadcaster for years, having commentated on races for ESPN, NBC, ABC, and USATF TV. Her commentary has appeared in numerous world class races from the Boston Marathon to Footlocker Nationals, to the Tokyo Marathon. 

In our conversation, you'll hear about her many accomplishments in the sport. But beyond those, she's a very engaged member of the running community and an active mom of 3 kids.

We discuss what us recreational runners can learn from the pros and her advice to new runners on how they can become more involved in the running community. She also shares her experience about the advantages of long and short runs, depending on where you are at in your running career.

Show Links & Resources:

Thank You PATH Projects!

PATH Projects continues to be a great supporter of this podcast! I'm grateful for their partnership and want to share more about their products that I've been loving because they so durable and comfortable.

PATH Projects is an online-only retailer of high-quality running gear and apparel. That means there is no retail markup, making their products quite affordable.

In particular, I’ve just started wearing their 3” Sykes shorts and they’re a little different from the 5” Sykes shorts (you can see those in action here). The material is thinner and lighter, which is perfect in a performance short, and they’re obviously shorter. I’m not sure if my wife thinks they’re too scandalous or loves them, but I’m wearing them constantly.

PATH uses new technical fabrics, like the Japanese fiber called Toray Primeflex, to create award-winning apparel for endurance athletes. In fact, their Brim shorts and Tahoe base liner won Runner’s World’s 2018 Gear of the Year award. And the Pyrinees hoodie was named one of the best six sweatshirts for running in the cold by Gear Patrol.

You know you'll be wearing the best when you select PATH Projects!

Aug 6, 2020

David Monti is the founder, editor, and publisher of Race Results Weekly, which is a weekly subscription service for the world’s running results. David also used to recruit elite athletes to race at New York Road Runners events and worked as a sports media consultant.

Through his work, he has a fascinating perspective on the sport. He attended and watched some of the most electrifying races the world has ever seen - and we talk about the races that most stick in his mind after all these years. 

David’s consistent exposure to the highest levels of the sport of running also gives him a certain wisdom about where running has been, where it is now, and where it’s going in the future.

We talk about what has changed most in the running industry, what will likely stay the same, and what we might look forward to in the coming decades. 

We touch on many different topics, including:

  • What drives the costs of road races (and why they are much cheaper in Europe)
  • Innovative ways to hold races in COVID times
  • Legal considerations of the super shoe
  • Challenges of building a larger fanbase for the sport of running

Thank You Elemental Labs!

A big thanks to our newest sponsor, 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.

Their citrus flavor has quickly become my favorite and 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.

And I’m encouraged by the fact that Navy SEAL teams, Olympic teams, and pro athletes have started using Elemental electrolyte supplements to improve their performance. Learn more about what they do at their website.

Jul 30, 2020

Madeline Strandemo is a 2018 graduate of the University of Minnesota where she was on three Big Ten Championship teams, an All-American, and two-time Big Ten individual champion in the indoor mile and the 3000m steeplechase. She graduated with a double degree in marketing and Mandarin Chinese.

Madeline has an interesting background, having moved around the world numerous times and participating in a variety of different sports in her childhood. In fact, she attributes a lot of her success to these experiences.

Madeline is now living in Bend, Oregon, coached by Lauren Fleshman and sponsored by Oiselle. As a relatively new pro runner, she has big goals and shares what she is doing in these times to prepare.

In this conversation, we also talk about:

  • Setback from injuries
  • The significance of participating in different sports
  • What makes a great competitor
  • My favorite track event - the steeplechase

Show Links & Resources:

Thank You PATH Projects!

PATH Projects continues to be a great supporter of this podcast! I'm grateful for their partnership and want to share more about their products that I've been loving because they so durable and comfortable.

PATH Projects is an online-only retailer of high-quality running gear and apparel. That means there is no retail markup, making their products quite affordable.

In particular, I’ve just started wearing their 3” Sykes shorts and they’re a little different from the 5” Sykes shorts (you can see those in action here). The material is thinner and lighter, which is perfect in a performance short, and they’re obviously shorter. I’m not sure if my wife thinks they’re too scandalous or loves them, but I’m wearing them constantly.

PATH uses new technical fabrics, like the Japanese fiber called Toray Primeflex, to create award-winning apparel for endurance athletes. In fact, their Brim shorts and Tahoe base liner won Runner’s World’s 2018 Gear of the Year award. And the Pyrinees hoodie was named one of the best six sweatshirts for running in the cold by Gear Patrol.

You know you'll be wearing the best when you select PATH Projects!

Jul 23, 2020

How do you know if you'll be successful as a runner?

It mostly comes down to luck (genetics) and work (training). We can't affect the former, so let's focus on the biggest variable that impacts our success: the training that we do.

That training must follow some broad but important rules if you want to avoid performance plateaus and continuously improve year after year.

Those rules can be best summarized in three of the most important words for runners: consistency, progressive, and modulation.

Your training must be consistent: uninterrupted and continuous.

It also must be progressive: evolving over time to gradually become more challenging.

And it must be modulated: varied workload and training focus from season to season and year to year. 

In this episode of the podcast, Jason discusses each idea and brings you time-tested strategies for improving each.

Thank You Elemental Labs!

This episode is supported by our new sponsor Elemental Labs. They make electrolyte supplements for athletes that are high in sodium.

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. Those low sodium symptoms can be headaches, low energy, muscle cramps, and even insomnia.

I’ve used their raspberry and citrus flavored Recharge packets and it’s much tastier than other electrolyte mixes precisely because of its high salt content. And they're used by Olympians, the military, and other top performances. Visit them at drinklmnt.com/strengthrunning/

 

Jul 17, 2020

Lisa Tamati has overcome many challenges in her life. From body image issues and tough races to a childhood sense of insecurity and nearly losing her mom.

Through all of this, she has developed many coping strategies that she shares with us in this episode. A favorite strategy for Lisa is "going all in". She recognizes the vast human potential and knows that if we are 100% committed, we will find a way and overcome barriers. 

As one of New Zealand’s best ultra runners, she has 25 years experience running the toughest endurance events in the world. 

She’s actually finished over 140 ultra-marathons, has a few National Titles, a number of podium places in international races, and many expeditions under her belt (a favorite is her illegal trek across the Libyan Desert).

When faced with a family health crisis, Lisa quit ultra running to help her mother recover from an aneurism. Years later, running continues to be a large part of Lisa's life as she became a coach, public speaker, author, and podcaster.

In this conversation, we also discuss:

  • Importance of resilience
  • Assessing your "why"
  • Dealing with anxiety
  • And other tidbits of wisdom from Lisa

I'm thrilled to share this episode with you and I hope you'll be as inspired as I was.

Thank You PATH Projects!

PATH Projects continues to be a great supporter of this podcast! I'm grateful for their partnership and want to share more about their products that I've been loving because they so durable and comfortable.

PATH Projects is an online-only retailer of high-quality running gear and apparel. That means there is no retail markup, making their products quite affordable.

They’ve launched a bunch of new products over the last few weeks, including the Sykes 5” (you can see them in action here) shorts and the Wildcat 3” shorts. I was hesitant to get two of their t-shirts because I already have a lot of t-shirts and how different could they be? Well, I’m glad I was wrong because they’re now my two favorite shirts! They are so soft with a nice stretch to them - perfect for summer!

PATH uses new technical fabrics and innovations to create award-winning apparel for endurance athletes. In fact, their Brim shorts and Tahoe base liner won Runner’s World’s 2018 Gear of the Year award. And the Pyrinees hoodie was named one of the best six sweatshirts for running in the cold by Gear Patrol.

Help support our show by supporting our sponsor: PATH Projects.

Jul 9, 2020

Today's conversation is a long overdue episode on hydration. I'm thrilled to have Andy Blow on to share his expertise.

Andy is a Sports Scientist with a degree from the University of Bath, focusing his expertise on sweat, dehydration and cramping. He's also a former elite level triathlete with numerous Top 10 finishes and an Xterra World title. He's now the CEO of Precision Hydration.

As runners, we're all familiar with cramping, electrolytes, and hydration - but Andy really breaks these down for us. We talk about:

  • Fluid loss, dehydration, and over-hydration (known as hyponatremia)
  • Electrolytes
  • Environmental factors
  • Determining your sweat rate
  • What to do if you are a salty sweater

Andy helps us understand how to apply all this in training and in races. And I really appreciate his emphasis on simplifying hydration, depending on the environmental conditions and duration of workouts.

I hope this topic will be as fun for you to learn about as it was for me.

Thank You Naked Nutrition

I want to thank Naked Nutrition for their sponsorship of this podcast. They make great dietary supplements without artificial sweeteners, flavors, or colors. Only the purest ingredients - and everything is made in the USA.

I've been taking their Vanilla Whey Protein Powder for a few months now and can confidently say that it's the best protein powder I've ever had: it tastes great and I know I'm not ingesting what I don't need. I've used a lot of different protein powders over the years and this is definitely my favorite.

I love that this protein powder has only 3 ingredients and the whey is sourced from grass fed cows' milk. For those looking for a plant-based option, Naked Nutrition has vegan protein powders as well, also made from clean ingredients.

I've also started taking their Naked Greens supplement, which is basically a powder of different vegetables, grasses, and leafy greens. It certainly tastes like grass (that's the point, I think) but I like the fact that I'm giving my body an extra dose of veggies. I know many of us can all use a boost in our nutrition and this is a great way to do it.

Check out all their products and let me know what you think!

Jul 2, 2020

Amelia Boone is a giant in the obstacle course racing world and she's started competing in ultramarathons over the last few years as well. Many of her fans know she has struggled with an eating disorder and spent time in treatment last year. She’s now in recovery, she just moved to Colorado, and she’s been riding her Ellipti-Go on the Front Range’s big climbs over the last few months. 

Jason has always looked up to Amelia and admired her work ethic, her talent, and her drive. But also her vulnerability and how she invites us along as she deals with her struggles.

Amelia gave Jason some courage last year to share how losing his grandfather was so incredibly hard and the toll that it took. In this podcast, she gives us a glimpse of how she pushes through challenges and the things that she continues to struggle with.

In this episode as Jason and Amelia discuss:

  • Reframing criticism
  • The fine line of "trusting your body"
  • Self-talk and mantras during a race
  • The slippery slope of too much confidence

I hope you take away some lessons from this episode because no doubt, there’s a lot to learn from such an admirable human being.

Thank You PATH Projects!

PATH Projects continues to be a great supporter of this podcast! I'm grateful for their partnership and want to share more about their products - I think you'll love them as much as I do.

PATH Projects is an online-only retailer of high-quality running gear and apparel. That means there is no retail markup, making their products quite affordable.

Currently, I’m wearing the Sykes 5″ Shorts (see them in action in this video) and I'll be getting a pair of their new Wildcat 3” racing shorts soon. If you know me, you won't be surprised that I'm really excited about this! I know they will be my go-to shorts for running.

PATH uses new technical fabrics and innovations to create award-winning apparel for endurance athletes. In fact, their Brim shorts and Tahoe base liner won Runner’s World’s 2018 Gear of the Year award. And the Pyrinees hoodie was named one of the best six sweatshirts for running in the cold by Gear Patrol.

You know you'll be wearing the best when you select PATH Projects!

Jun 25, 2020

At Strength Running, we're focusing on mastering our mindset in 2020. How do we build the mental fitness to have unstoppable confidence, the mental toughness to persevere, and the fortitude to stay consistent with your training month after month?

In this episode, coach Jason Fitzgerald discusses:

  • The benefits you should expect from sports psychology
  • Common mistakes he wants you to avoid
  • A story of his first experience with the performance psychology strategy of visualization
  • Two strategies for improving your mental fitness 

Today's sponsor is our newest training program: Mindset Mastery.

This course makes performance psych approachable for all runners by focusing on the 5 core mental skills for endurance athletes: Focus, Anxiety Management, Intensity, Mental Toughness, and Confidence. 

It includes video presentations, guidance from renowned sports psychologists, mental exercises, a complete Training Plan Library, and the Mindset Toolbox of bonus resources.

See all the details at strengthrunning.com/mindset/

Jun 18, 2020

In today’s episode, we’re discussing how to reframe adversity and manage fear.

Cindra has numerous tools that she talks about for reframing adversity. One that I liked, in particular, is asking yourself "why is this happening for me?", instead of "to me". This helps to view challenges in light of the growth opportunities. She also suggests asking yourself questions like:

  • What is the opportunity here?
  • How is this situation a gift?
  • What is amazing about my life/family?
  • What can I be grateful for?

Cindra shares facts about fear to highlight that fear is universal and that we can choose to act courageously.

In this conversation, Cindra also provides actionable steps for:

  • Overcoming negative bias
  • Developing mental toughness
  • Ways to train your mind daily with Grit Priming Exercises
  • Dealing with fear

I hope you'll enjoy listening to this episode and putting these strategies into action for yourself.

I want to thank Naked Nutrition for their ongoing sponsorship of this podcast. They make great dietary supplements without artificial sweeteners, flavors, or colors. Only the purest ingredients - and everything is made in the USA.

I've been taking their Vanilla Whey Protein Powder for several weeks now and can confidently say that it's the best protein powder I've ever had: it tastes great and I know I'm not ingesting what I don't need. I've used a lot of different protein powders over the years and this is definitely my favorite.

I love that this protein powder has only 3 ingredients and the whey is sourced from grass fed cows' milk. For those looking for a plant-based option, Naked Nutrition has vegan protein powders as well.

I've also started taking their Naked Greens supplement, which is basically a powder of different vegetables, grasses, and leafy greens. It certainly tastes like grass (that's the point, I think) but I like the fact that I'm giving my body an extra dose of veggies.

Check out all their products and let me know what you think once you try them out!

Jun 11, 2020

Our guest today is Jay Ell Alexander. She’s the owner of The Vaughn Strategy, a public relations strategy consulting firm. And in 2018, she become the owner and CEO of the Black Girls RUN! Organization.

Black Girls RUN! wants to encourage African-American women to make fitness and healthy living a priority. Their goal is to create a movement to lower the disproportionately high health outcomes in the female African-American community and subsequently, lower the number of women with chronic diseases associated with an unhealthy diet and sedentary lifestyle.

Our discussion today focuses on the history of Black Girls RUN, the health disparities African-American women experience, how we can all work together to create a more equal playing field, and how you can get involved with Black Girls Run. 

Thank You PATH Projects

I also want to express my gratitude for the ongoing support from PATH Projects. They make affordable running gear that’s incredibly high quality. You can find everything from running shorts to headwear on their site.

Currently, I’m wearing the Sykes 5″ Shorts (see them in action in this video), the Pyrinees hooded sweatshirt, and the Torch base liner. Their gear is unique, stylish, and a premium quality that feels great to wear. And because they are a direct to consumer shop, PATH skips the retail markup and keeps prices affordable.

I personally love how functional their gear is – both for running and wearing around the house. Check them out, you won’t be disappointed!

Jun 4, 2020

Justin is currently the Mental Performance and Leadership Coach with the Tampa Bay Rays, a major league baseball team. Prior to that, he worked for the Boston Red Sox and Cleveland Browns. He works with both coaches and players to improve the overall performance of their organizations.

Justin holds a Master of Science degree in Sport and Performance Psychology and his framework for improving performance will give us a glimpse of how he works with a variety of his clients.

We also address questions such as:

  • What happens when you focus on results versus the process?
  • Is it possible to "teach an old dog new tricks"?
  • Should you tinker with your training plans to improve faster?
  • Does goal setting work for everyone?

I hope you find this conversation filled with useful suggestions and ideas on how you, too, can improve your mental game.

Thank You Naked Nutrition

I want to thank Naked Nutrition for joining as our newest podcast sponsor. They make dietary supplements with the purest ingredients with no artificial sweeteners, flavors, or colors - and everything is made in the USA.

I've been taking their Vanilla Whey Protein Powder for several weeks now and can confidently say that it's the best protein powder I've ever had: it tastes great and I know I'm not ingesting what I don't need. I've used a lot of different protein powders over the years and this is definitely my favorite.

I love that this protein powder has only 3 ingredients and the whey is sourced from grass fed cows' milk. For those looking for a plant-based option, Naked Nutrition has vegan protein powders as well.

I'm also getting a shipment of their Naked Greens powder soon. I'll tell you about it after I test it out.

Check out all their products and let me know what you think once you try them out!

May 28, 2020

Duane is the owner of Spark Physical Therapy in New Haven, CT and host of the Healthy Runner Podcast.

Duane initially started running as an adult, wanting to add some cardio to his gym sessions. After having a hip surgery, his doctor advised him to get off the treadmill and run outside. Without having fully recovered, Duane suffered a running-related hamstring tendon injury.

Through his own rehabilitation and his work as a physical therapist, Duane continues to set Personal Bests in his running career. He joins us today to have a deep-dive conversation about hamstring injuries:

  • the root causes of hamstring injuries
  • how to strengthen them (and his favorite hamstring exercise)
  • prevention advice (it's far easier to prevent than treat an injury!)
  • common myths about rehabilitation

Duane not only has the clinical expertise to evaluate and treat hamstring injuries but the coaching expertise to design training that better protects you from hurting this important muscle group.

We'll also discuss why tight hamstrings are sometimes falsely labeled an injury, why glute strength is intimately tied to hamstring health, and how "rest" is rarely the treatment for injuries.

Duane and Jason also talk about:

  • Why runners with hamstring issues should think twice about pool running
  • Can heavy shoes impact your hamstring health?
  • The most effective hamstring exercises for runners
  • When runners can use NSAIDS and when to avoid them

Show Links & Resources:

May 21, 2020

David Joyce is a titan in the world of elite sport. He has worked at the highest levels of world athletics and with multiple national, world, and Olympic Champions. He’s worked at two Olympic Games, with elite rugby and soccer teams, and is currently the Head of Athletic Performance with the Greater Western Sydney Giants soccer team in Sydney, Australia.

He holds masters degrees in both sports physiotherapy and strength and conditioning and teaches the Masters of Strength and Conditioning course at Edith Cowan University in Perth.

He’s the main editor of two authoritative books on athletic performance and injury risk mitigation, the first is Sports Injury Prevention and Recovery: Integrating Medicine and Science for Performance Solutions and the second is High-Performance Training for Sports: The Authoritative Gide for Ultimate Athletic Conditioning.

In this episode, we’re discussing a more effective approach to injury recovery: a performance framework that isn’t simply interested in healing the injury, but actually getting you to your pre-injury level of performance.

We’ll talk about:

  • the major goals of this approach
  • how rehabilitation evolves over the course of an injury
  • major screening considerations for injuries
  • David’s top strategies for staying healthy if you currently don’t have an injury

For more on injuries, hear from 9 elite runners on their favorite prevention and recovery advice!

Thank you to our sponsor Inside Tracker! Test your blood to see if you're overtraining or have any hormones out of the optimal range. Use code strengthrunning to save 10% on any test.

May 14, 2020

Scott Caulfield is the director of strength and conditioning at Colorado College and previously the coaching education manager and head strength and conditioning coach for the National Strength and Conditioning Association (NSCA).

He holds a bachelor's degree in physical education, a master's degree in sports coaching, and three important certifications:

  • Certified Strength & Conditioning Specialist with Distinction (NSCA)
  • Registered Strength & Conditioning Coach with Distinction (NSCA)
  • Level 2 Advanced Sports Performance Coach (USA Weightlifting)

Scott has held strength coaching roles at Dartmouth College, the River Valley Club, the Vermont Frost Heaves, and Colorado College.

Topics from this episode include:

  • What a "Director of Strength & Conditioning" typically does on a day to day basis
  • The strength training differences needed for runners vs. hockey players
  • How to lift effectively at home without a lot of equipment
  • The strength implements he recommends buying for a total of less than $90
  • How to schedule strength training as an endurance runner

Show Links & Resources:

Support our Sponsor, Inside Tracker

This episode would not have been possible without Inside Tracker, who is offering a 10% discount on any of their tests with code strengthrunning.

They test over 40 biomarkers, like various stress hormones, to determine if you’re training too hard, too little, or have any physiological weaknesses that can be remedied by either diet, exercise, or lifestyle changes.

In other words, you learn about problems that have actionable solutions.

After getting your results, they communicate what you can do to lift or lower your results into the optimal range. For any runner who wants every advantage, to see what they’re truly capable of achieving, I highly recommend Inside Tracker. I’ve personally used their ‘Ultimate Package’ tier and loved the process and results.

Don’t forget to use code strengthrunning to save 10% on any test (including their affordable DIY and Essentials)!

May 7, 2020

Runners, friends, I recorded this episode to give you a small jolt of encouragement when I think we all need it.

I sincerely hope you are well, safe, healthy, and able to see those who you most care about. I’m in awe at the bravery of our healthcare pro’s who put their lives at risk to help others - and I’d like to give an enormous, public thank you to these heroes. 

As we’re all experiencing more and more fatigue from being quarantined and isolated, I hope that you reflect on what’s most important to you, invest in that, and encourage those around you with positivity.

We don’t have a formal sponsor for this episode but I’d like to thank all of you for making it possible. Without your support and feedback, we wouldn’t be here today.

I’m still in shock that the Strength Running Podcast is consistently in the Top 3 most popular running podcasts in the US. Thank you for every review, every download, and every share with your friends.

Thank you for listening.

Resources:

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