Alli Felsenthal is a certified running coach, personal trainer, Boston Qualifier, 86-minute half marathoner, fitness class instructor, and host of the Run with Alli Live Podcast. She came to running later in life but has progressed quickly after leaving her corporate job and focusing all of her attention on her coaching and running.
She has an interesting story of why she made the leap and how she was able to start a successful career in the fitness industry. Alli is hard-working, gritty, and determined. She passes those traits on to her clients and helps them to achieve their running goals.
Today, we're talking about the common questions that new runners face, like:
Links & Resources from the Show:
Thank you to our newest sponsor, Precision Hydration. If you've ever struggled with hydration or electrolyte issues, use code STRENGTH15 to get 15% off your first order. They offer tablets, packets, and other essentials to help you train in any environment.
Precision Hydration knows that there isn't a one-size-fits all approach to hydration, which is why I love that they help athletes refine their hydration strategy for whatever event they're training for. If you can’t get a custom sweat test done, they have a free online test that will give you your own personalized hydration strategy.
It’s heating up where I am and I’m ending my runs a lot sweatier than I was just a month ago. I know I’ll be paying a lot more attention to my hydration and electrolyte needs, especially with longer runs in the mountains here at altitude.
You can learn much more about hydration in my conversation with the founder of Precision Hydration, Andy Blow.
Check out Precision Hydration and get 15% off your first order of electrolytes that match how you sweat by using the code "STRENGTH15".
This episode is about racing and the pacing approaches available to you to help you run your best. Most of us would love to run faster and a big part of that is how you approach racing.
But I’ve gotten countless questions about race strategy over the years, like…
And I want to give you a set of guiding principles that will help you select the race strategy that works best for you. Because race strategy can take many forms. Maybe you’re trying to win your age group, run a new Personal Best, or just finish the race.
No matter the goal, a good race strategy is a must-have to perform at the level that you’d like to.
Links 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.
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.
They just released their first new flavor of 2021, their most requested flavor, watermelon salt. So check out Elemental Labs to get your free sample pack and get your hydration optimized.
Tina Muir is a former pro runner and the host of the Running Realized Podcast and Running for Real Podcast. She’s an 11-time All-American athlete and elite athlete for Great Britain who has run in two British Olympic Trials.
In this episode we talk about:
Links & Resources from the Show:
Thank you to our newest sponsor, Precision Hydration. If you've ever struggled with hydration or electrolyte issues, check them out. They offer tablets, packets, and other essentials to help you train in any environments.
Precision Hydration knows that there isn't a one-size-fits all approach to hydration, which is why I love that they help athletes refine their hydration strategy for whatever event they're training for. If you can’t get a custom sweat test done, they have a free online test that will give you your own personalized hydration strategy.
It’s heating up where I am and I’m ending my runs a lot sweatier than I was just a month ago. I know I’ll be paying a lot more attention to my hydration and electrolyte needs, especially with longer runs in the mountains here at altitude.
You can learn much more about hydration in my conversation with the founder of Precision Hydration, Andy Blow.
Check out Precision Hydration and get 15% off your first order of electrolytes that match how you sweat by using the code "STRENGTH15".
Peter Bromka recently got to pace Chirine Njeim to a 2:36 marathon PR in pursuit of qualifying for the Olympics. On the same course, at the same time, Desiree Linden broke 3 hours in the 50K ultramarathon and set a new world record. Peter is here to share his experience of this event.
Peter is an incredible athlete in his own right. He was a very competitive runner for Tufts University, running 15:16 for 5K, who ended up running his first marathon post-collegiately in 2:56. Over the years, he lowered his best to a staggering 2:19:03, just 3 seconds off from the Olympic Trials qualifying mark.
In his front row seat run with the pros, Peter got to witness, hear, and implement strategies of the world's top runners. We talk about a variety of topics, including:
I'm also thrilled to share that Peter will be joining us at the Endeavorun Running Retreat. If you, too, want to be a part of the action, sign up using code 'strengthrunning' to save $100 on your registration. Hope to see you in August!
Links & Resources from the Show:
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.
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.
They just released their first new flavor of 2021, their most requested flavor, watermelon salt. So check out Elemental Labs to try their new flavor and get your hydration optimized.
Strength and conditioning coach Kevin Carr has worked with Olympians and many other types of athletes. He has amassed a wealth of experience in functional anatomy, sports performance, and personal training. He is also the coauthor of the new book Functional Training Anatomy.
Kevin has a bachelor's in kinesiology, he’s a licensed massage therapist, and has numerous professional certifications in the functional movement screen, NeuroKinetic Therapy, functional range conditioning, and a lot more.
In today's episode we're talking about ways to help runners strength, power, and mobility.
We also cover topics on:
Links & Resources from the Show:
Thank you Tanri Outdoors!
Thank you to our newest supporter of the podcast, Tanri Outdoors! They're offering 10% off your order with code JASON at checkout.
Tanri makes all-natural mineral sunscreen, lip balm, and moisturizer that protects you from both types of UV rays. Tanri is made by runners, for runners! All of their products are reef-safe and never tested on animals.
If you spend a fair amount of time outdoors, you know the importance of applying sun protection. I have had to make it a habit myself, living in the mile high city of Denver. Using Tanri products is easy and effective, so I hope you'll give them a try.
Mineral sunscreens like the ones from Tanri typically work better than chemical sunscreens as they protect you from both types of UV rays. And none of their products have phthalates, parabens, or artificial fragrances.
Tanri also gives back 1% of their proceeds to help protect our National Parks. That's a win for you and for our planet! Browse all of their sun care products and use code "JASON" to save 10% on your order.
Jake Tuber is a part-time graduate school professor, a former college teammate of mine, and the creative force behind the Endeavorun Running Retreat. He is a sprinter turned distance runner with a story about how his first real injury caused a downward spiral amid the pandemic.
Jake doesn't claim to have the answers or enlightened moments where the truth was revealed. He struggled through the many things that life threw at him and came out on the other end.
He's here today to share some of the raw moments along his journey.
Our conversation has some great takeaways that I think all runners can benefit from:
Enjoy the full episode below and if you come away eager to sign up for the Endeavorun Running Retreat, use code 'strengthrunning' to save $100 on your registration. Hope to see you in August!
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.
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.
They just released their first new flavor of 2021, their most requested flavor, watermelon salt. So check out Elemental Labs to try their new flavor and get your hydration optimized.
Everything from training to fueling has predominantly been researched on men and written about by men. Women’s hormonal variations tend to skew research data so those results are often thrown out.
As a professional triathlete, Dr. Stacy Sims recognized that she was poorly served by the same recommendations that male athletes were getting. So she set out to change that through her work.
She has written a book called ROAR: How to Match Your Food and Fitness to Your Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body For Life where she breaks down her message that “women are not small men”. Women can learn to cater their training, nutrition, and hydration when they understand the changes they go though in their cycles.
You can get an introduction to her work to the now famous TED Talk titled "Women are Not Small Men".
In our conversation today, we talk about:
Links & Resources from the Show:
Thank you to XOSKIN for sponsoring this episode, who’s offering 20% off with code ‘SR’ at checkout! I was introduced to this company a few months ago and have been impressed with the quality of the shorts, socks, and shirt that I’ve been wearing.
They’re soon launching a men’s base liner and women’s lightweight shorts. To be the first to know when the new items are launched, follow them on social media at @xoskinusa.
XOSKIN is the only seamless athletic apparel brand in the United States, using 3-dimensional knit structures and their patented materials (PTFE and Copper) to create apparel with superior wicking and drying capabilities that work in all kinds of environments and conditions. Their apparel has been used in some of the most challenging races in the world, from Death Valley in the middle of summer, to the sub-zero temperatures of the Arctic.
XOSKIN’s material feels great against the skin and the fit is so comfortable you’ll forget you’re even wearing it. Their patented materials are your best defense against chafing, blisters, hot spots and odor. Unlike most technology in athletic apparel which is gone after a few washes, XOSKIN’s RapiDriCopper™ technology is molecularly boned to the fiber and won’t wash out.
Be sure to check out XOSKIN to see all of their shirts, tights, socks, compression sleeves, and more. Their clothes are made for both men and women so you’re sure to find something that suits your needs.
Use code SR (not case sensitive) to get 20% off your order!
Dean Karnazes is an ultra endurance athlete who is highly regarded well beyond the world of running. He was named by TIME magazine as one of the most 100 influential people in the world, he is an ESPN ESPY winner, a three-time winner of Competitor Magazine’s Endurance Sports Athlete of the Year award, and recipient of the President’s Council on Sports, Fitness & Nutrition lifetime achievement award.
Dean has a long list of impressive accomplishments, best told through his own narrative in the Ultramarathon Man. A short summary of his endeavors includes:
He has also written a new book, A Runner's High: My Life in Motion, where he takes readers on a journey through his career highlights and getting back into the game of ultra endurance running.
Links & Resources from the Show:
Our newest sponsor is beam, one of my newest favorite companies! They have a great offer for the Strength Running community so don't miss out on 15% off your entire order with code JASON!
The two products that I’m enjoying the most are their Elevate Variety Pack and Dream, their sleep-promoting mix. The Elevate options include Balance, with prebiotics and probiotics for a happy gut, Energy with a small amount of natural caffeine, and Recovery with collagen and amino acids.
Dream is a powder that tastes like cinnamon hot cocoa and it helps you get a better sleep. It has THC-free CBD, melatonin, magnesium, l-theanine, and other compounds that help you rest more quickly and easily. I have trouble sleeping and this has made a huge difference in the quality of my sleep.
Beam's products are low in sugar, taste great, and use responsibly sourced ingredients. They are offering 15% off your order with the code "JASON" (not case sensitive). Couple that with a subscription and your first month’s savings will be 35%!
Sleep better, recover faster, what’s not to love? Check them out at beamtlc.com.
This episode features a coaching call about how to best prepare for a hilly trail race when you’ve never run one before. Even if you’re not gearing up for trails or hills, this is a valuable discussion on sound training for different types of terrain.
Aileen is a member of Team Strength Running and has very little experience with hills or trails. But she wants to "go for it" and do her first very hilly trail race coming up soon.
How can she best prepare? What opportunities exist for building strength for hills and trails? What must her long runs and faster workouts look like?
As Aileen adds all new variables to this upcoming race, our goal is to make sure that she's not just physically prepared for the elevation changes and trails, but confident in her ability to do so.
Join the team and you could have the opportunity to come on the podcast, too!
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.
They’re also offering free product: just pay for shipping and you can get their sample pack including 8 packets of citrus, raspberry, unflavored, and orange salt varieties.
Check out Elemental Labs to try their sample pack for free and get your hydration optimized for this spring season.
Tim DiFrancesco is the former Head Strength & Conditioning Coach for the Los Angeles Lakers professional basketball team. After spending more than six seasons in the NBA, he left to grow TD Athletes Edge, his performance-oriented strength facility in Salem, MA.
He earned his BS in Exercise Science & Athletic Training from Endicott College and his Doctorate of Physical Therapy from the University of Massachusetts Lowell. His experience includes professional athletes, sub-elite athletes in the NBA-Development League, and recreational athletes across numerous disciplines.
In this conversation, we discuss what really happens in your body when you start lifting weights. We also talk about:
Links & Resources:
Big thanks to Tim DiFrancesco for coming on the show and sharing his expertise. Please connect with him and express a big thank you!
Thank You beam
Our newest sponsor is beam, one of my newest favorite companies! They have a great offer for the Strength Running community so don’t miss out on 15% off your order with code JASON!
The two products that I’m enjoying the most are their Elevate Variety Pack and Dream, their sleep-promoting mix. The Elevate options include Balance, with prebiotics and probiotics for a happy gut, Energy with a small amount of natural caffeine, and Recovery with collagen and amino acids.
Dream is a powder that tastes like cinnamon hot cocoa and it helps you get a better sleep. It has THC-free CBD, melatonin, magnesium, l-theanine, and other compounds that help you rest more quickly and easily. I have trouble sleeping and this has made a huge difference in the quality of my sleep.
Beam’s products are low in sugar, taste great, and use responsibly sourced ingredients. They are offering 15% off your order with the code “JASON” (not case sensitive). Couple that with a subscription and your first month’s savings will be 35%!
Sleep better, recover faster, what’s not to love? Check them out at beamtlc.com.
Alison Pope-Rhodius is a professor of Applied Sport and Performance Psychology and a Program Director at Holy Names University in California. She is a Certified Mental Performance Consultant and the co-editor of Excelling in Sport Psychology: Planning, Preparing, and Executing Applied Work.
As an expert in this field, Alison got to travel the world working with elite archers and coaches, culminating in working with the U.S. team and U.K. number one archer at the 2004 Olympics. She has been an active member of the Association for Applied Sport Psychology (AASP) for many years and was made a Fellow in 2018.
Alison brings an approachable understanding of what the growth mindset is and how athletes can use it to their advantage. In our conversation, we talk about:
Alison also shares about the power of controlling the elements that you can, and letting go of the rest.
Links & Resources from the Show:
Thank you to XOSKIN for sponsoring this episode, who’s offering 20% off with code ‘SR’ at checkout! I was introduced to this company a few months ago and have been impressed with the quality of the shorts, socks, and shirt that I’ve been wearing.
They’re soon launching a men’s base liner and women’s lightweight shorts. To be the first to know when the new items are launched, follow them on social media at @xoskinusa.
XOSKIN is the only seamless athletic apparel brand in the United States, using 3-dimensional knit structures and their patented materials (PTFE and Copper) to create apparel with superior wicking and drying capabilities that work in all kinds of environments and conditions. Their apparel has been used in some of the most challenging races in the world, from Death Valley in the middle of summer, to the sub-zero temperatures of the Arctic.
XOSKIN’s material feels great against the skin and the fit is so comfortable you’ll forget you’re even wearing it. Their patented materials are your best defense against chafing, blisters, hot spots and odor. Unlike most technology in athletic apparel which is gone after a few washes, XOSKIN’s RapiDriCopper™ technology is molecularly boned to the fiber and won’t wash out.
Be sure to check out XOSKIN to see all of their shirts, tights, socks, compression sleeves, and more. Their clothes are made for both men and women so you’re sure to find something that suits your needs.
Use code SR (not case sensitive) to get 20% off your order!
Jason Fitzgerald started Strength Running in 2010 with a small blog after he ran his first marathon in 2:44 and suffered through a severe IT Band injury.
11 years later, Strength Running is now a multimedia company with a YouTube channel, Instagram, award-winning blog, and Twitter. He also provides a number of training programs, including the popular Injury Prevention for Runners and High Performance Lifting.
In addition to all this, Jason is the head coach of Team Strength Running - an engaged community of runners who cheer each other on while getting the resources they need to propel their running forward. And of course, there is the Strength Running Podcast, which is where we're catching up with Jason today.
In this interview, Jason shares more details about:
Thank You beam!
Our newest sponsor is beam, one of my newest favorite companies! They have a great offer for the Strength Running community so don't miss out on 15% off your order with code JASON!
The two products that I’m enjoying the most are their Elevate Variety Pack and Dream, their sleep-promoting mix. The Elevate options include Balance, with prebiotics and probiotics for a happy gut, Energy with a small amount of natural caffeine, and Recovery with collagen and amino acids.
Dream is a powder that tastes like cinnamon hot cocoa and it helps you get a better sleep. It has THC-free CBD, melatonin, magnesium, l-theanine, and other compounds that help you rest more quickly and easily. I have trouble sleeping and this has made a huge difference in the quality of my sleep.
Beam's products are low in sugar, taste great, and use responsibly sourced ingredients. They are offering 15% off your order with the code "JASON" (not case sensitive). Couple that with a subscription and your first month’s savings will be 35%!
Sleep better, recover faster, what’s not to love? Check them out at beamtlc.com.
Today, we're talking to Jonathan Levitt who took his high altitude training seriously. Not only is he paying attention to how he performs at 9,600 feet, he's also using blood tests to track important biomarkers that indicate how his body adapts.
Jonathan is a sub-3 marathoner, sales manager for InsideTracker (code strengthrunning saves you 20% on any test), and host of the For The Long Run podcast.
Jonathan shares not only anecdotal stories of how his body is responding, be he also has the data to back it up. He is lucky enough to have a team of experts helping him figure out how to adjust to altitude.
In our conversation, Jonathan and I talk about:
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.
They're also offering free product: just pay for shipping and you can get their sample pack including 8 packets of citrus, raspberry, unflavored, and orange salt varieties.
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 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.
So check out Elemental Labs to try their sample pack for free and get your hydration optimized for the upcoming spring season.
Candice Burt holds the FKT - or Fastest Known Time - on the 171-mile Tahoe Rim Trail, the 95-mile Wonderland Trail, and the 20-mile Enchantment Lakes Traverse. She won the Delirious W.E.S.T. 200-mile (which is actually 219 miles) and placed 4th at the HURT100 Endurance Run in 2019. She also has podium finishes at countless ultras over the years.
Along with working out the arrangements for this year's races, Candice is currently getting ready to cover the Arizona Trail, which is 800 miles long. She shares details of her planning, logistics, and other intricacies of what it takes to run for weeks on end.
In our conversation, we also cover topics on:
Links & Resources from the Show:
Thank You, beam!
Our newest sponsor is beam and they have a great offer for our community. I've had the chance to try out their products and have become a big fan.
The two products that I’m enjoying the most are their Elevate Variety Pack and Dream, their sleep-promoting mix. The Elevate options include Balance, with prebiotics and probiotics for a happy gut, Energy with a small amount of natural caffeine, and Recovery with collagen and amino acids.
Dream is a powder that tastes like cinnamon hot cocoa and it helps you get a better sleep. It has THC-free CBD, melatonin, magnesium, l-theanine, and other compounds that help you rest more quickly and easily. I have trouble sleeping and this has made a huge difference in the quality of my sleep.
Beam's products are low in sugar, taste great, and use responsibly sourced ingredients. They are offering 15% off your order with the code "JASON" (not case sensitive). Couple that with a subscription and your first month’s savings will be 35%!
Sleep better, recover faster, what’s not to love? Check them out at beamtlc.com.
Brian is a consistent runner with two decades of experience and over 25 marathons under his belt. While his fastest marathon was 2:59 back in 2013, he hasn't been able to set a new PR since.
As a member of Team Strength Running, Brian has the opportunity for these coaching calls. In this episode, listen to Jason and Brian talk about:
Brian is currently following the Half Marathon Training Plan from the High Performance Lifting program. He has added strides to his runs, lifts to support his training, and is training for a shorter distance than his goal race.
All that is going to pay off!
Brian has exciting opportunities to improve his marathon race time and we are all awaiting to hear about his next big race.
From your feedback, I know that these types of coaching calls resonate with many of you. If you are interested in hearing more of these behind-the-scenes calls, check out the recent episodes with another masters runner and a discussion on running your first marathon.
This information and support is the foundation of the Strength Running team, where you can join our thriving community.
Thank You XOSKIN!
Thank you to XOSKIN for sponsoring this episode, who's offering 20% off with code 'SR' at checkout! I was introduced to this company a few months ago and have been impressed with the quality of the shorts, socks, and shirt that I’ve been wearing.
They're soon launching a men’s base liner and women’s lightweight shorts. To be the first to know when the new items are launched, follow them on social media at @xoskinusa.
XOSKIN is the only seamless athletic apparel brand in the United States, using 3-dimensional knit structures and their patented materials (PTFE and Copper) to create apparel with superior wicking and drying capabilities that work in all kinds of environments and conditions. Their apparel has been used in some of the most challenging races in the world, from Death Valley in the middle of summer, to the sub-zero temperatures of the Arctic.
XOSKIN’s material feels great against the skin and the fit is so comfortable you’ll forget you’re even wearing it. Their patented materials are your best defense against chafing, blisters, hot spots and odor. Unlike most technology in athletic apparel which is gone after a few washes, XOSKIN’s RapiDriCopper™ technology is molecularly boned to the fiber and won’t wash out.
Be sure to check out XOSKIN to see all of their shirts, tights, socks, compression sleeves, and more. Their clothes are made for both men and women so you're sure to find something that suits your needs.
Use code SR (not case sensitive) to get 20% off your order!
Dr. Duncan Simpson has a PhD in Sport Psychology and is the Director of Personal Development at IMG Academy, a multi-sport training institution in Florida. He has worked with children, high school students, and professional and Olympic athletes in a range of sports.
Duncan was formerly an Associate Professor in the Sport, Exercise, and Performance Psychology Program at Barry University. He is also a certified consultant with the Association of Applied Sport Psychology.
Given his experience and education, Duncan possesses a deep knowledge of the mental game that athletes are faced with.
In our conversation, Duncan covers a variety of mental skills and how athletes utilize them to gain a performance advantage:
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.
They're also offering free product: just pay for shipping and you can get their sample pack including 8 packets of citrus, raspberry, unflavored, and orange salt varieties.
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 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.
So check out Elemental Labs to try their sample pack for free and get your hydration optimized for the upcoming spring season.
Shane Benzie is a running coach, movement specialist, researcher and the founder of the Running Reborn coaching platform. He has worked with beginners to world record holding runners all over the world to help them harness their elasticity and improvement their movement.
His work has taken him to six continents and many different environments, where he lives with and trains with elite athletes, tribes and indigenous people to crack the code of natural human movement and how to turn it into human performance.
This conversation covers:
Links & Resources from the Show:
Thank you XOSKIN!
Thank you to our newest sponsor, XOSKIN, who’s offering 20% off with code ‘SR’ at checkout! I was introduced to this company a few months ago and have been impressed with the quality of the shorts, socks, and shirt that I’ve been wearing.
XOSKIN is the only seamless athletic apparel brand in the United States, using 3-dimensional knit structures and their patented materials (PTFE and Copper) to create apparel with superior wicking and drying capabilities that work in all kinds of environments and conditions. Their apparel has been used in some of the most challenging races in the world, from Death Valley in the middle of summer, to the sub-zero temperatures of the arctic.
XOSKIN’s material feels great against the skin and the fit is so comfortable you’ll forget you’re even wearing it. Their patented materials are your best defense against chafing, blisters, hot spots and odor. Unlike most technology in athletic apparel which is gone after a few washes, XOSKIN’s RapiDriCopper™ technology is molecularly boned to the fiber and won’t wash out.
Be sure to check out XOSKIN to see all of their shirts, tights, socks, compression sleeves, and more. Their clothes are made for both men and women so you’re sure to find something that suits your needs.
Use code SR (not case sensitive) to get 20% off your order!
Zoë Rom is the Associate Editor of Trail Runner Magazine, host of the DNF podcast and an outspoken advocate for environmental justice. She has a Master’s Degree in Environmental Journalism from the University of Colorado and has a deep passion for our public lands.
Zoë lives, plays, and works in the mountains of Colorado. She has a firm belief that access to outdoor recreation should be equal for all. At the same time, the negative impacts of industrial development should not be weighted on certain racial or income groups.
In today’s episode, we dive into many topics such as institutional negligence, equal access, and the fight for justice. Zoë has numerous suggestions on how you can get involved – everything from individual food choices to the support of organizations that are doing meaningful work.
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.
They’re also offering free product: just pay for shipping and you can get their sample pack including 8 packets of citrus, raspberry, unflavored, and orange salt varieties.
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 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.
So check out Elemental Labs to try their sample pack for free and get your hydration optimized for the upcoming spring season.
Dana Giordano is a middle-distance pro runner for Adidas and the Boston Athletics Association (B.A.A.). Prior to becoming a pro, she worked at Reebok for several years as a Product Manager, while keeping up with running as a lifestyle sport. She was also an All-American at Dartmouth University and reflects often on those years of running.
Dana has had an interesting year as a pro, given the global pandemic that we are all facing. Her impact goes well beyond her performance, as the host of the More than Running with Dana Giordano podcast, where she features stories of women in the sport.
Dana left her job in pursuit of her Olympic dreams and shares the many challenges that she has overcome and continues to deal with. In this episode, we talk about:
Dana's overall humble perspectives and down-to-earth approach makes this conversation very accessible to all runners. I hope you'll come away with a new look at the life of a pro runner and how you can achieve more in this sport as well.
Links & Resources from the Show:
Thank you to our newest sponsor, XOSKIN, who's offering 20% off with code 'SR' at checkout! I was introduced to this company a few months ago and have been impressed with the quality of the shorts and shirt that I’ve been wearing.
They have a patented knitting technology that keeps you warm in the winter and cool in the summer. It has even been used in Death Valley races, so you know the heat dissipation is excellent.
The 3-dimensional knitting of the fabric is very comfortable and versatile because there aren’t any seams so the risk of chafing, blisters, or hot spots is a lot lower. I’m also loving that they have powerful anti-odor properties. They use both copper and a synthetic treatment to reduce odor and friction and wick moisture. Plus, it’s molecularly bonded so it doesn’t come out in the wash.
Be sure to check out XOSKIN to see all of their shirts, tights, socks, compression sleeves, and more. Their clothes are made for both men and women so you're sure to find something that suits your needs.
Use code SR (not case sensitive) to get 20% off your order!
Dr. Caitlin Alexander is a physical therapist at Build Sports Performance Lab & Physical Therapy in Boulder, Colorado with a certification in Applied Functional Science. She's a certified triathlon coach, running coach, and has experience working with elite-level athletes.
She's also an incredible athlete herself! Caitlin has qualified for the Kona World Ironman Championships and is a category 3 cyclist.
In our conversation today, we’re talking about what happens when you have an injury for a very long time. You see, our movement patterns live in our brain. Your brain is what controls how you run and if your brain learns over time to compensate for an injury, you’ll develop all new movement patterns - and they won’t be ideal.
Finally, Caitlin and I discuss:
Resources & Links:
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.
They're also offering free product: just pay for shipping and you can get their sample pack including 8 packets of citrus, raspberry, unflavored, and orange salt varieties.
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 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 (and don't forget to get your free sample pack!).
Steven Sashen is a Master’s All-American sprinter and one of the fastest sprinters over 50 in the United States. He’s a former All-American gymnast, a professional stand-up comic, a cognitive psychology researcher, and he previously tought Tai Chi and Zen Archery.
Steven has quite the background which is probably needed for starting a successful company in one of the most competitive industries in the world: footwear. He's now the cofounder and CEO of Xero Shoes.
We’re going to talk about the beginnings of Xero Shoes, the benefits of minimalism, how to transition, plus feature a whole host of questions from members of Team Strength Running, our group coaching program. If you’d like to impact future podcast episodes, you can learn more about the team at strengthrunning.com/join/
Follow Jason Fitzgerald on Instagram and subscribe to the Strength Running YouTube channel!
Our guest today is Bryan Green, the co-founder and Chief Operating Officer of Go Be More apparel, host of the Go Be More Podcast, organizer of the Ignite Sendai Conference in Japan that connects entrepreneurs, and author of the new book Make the Leap.
Bryan ran for UCLA from 1997 - 2002 where he was a 2x National Qualifier for cross country, captain of the track team, and 3rd place finisher at the 2001 Pac-10 10,000m final.
In this conversation, we’re focusing on the mental side of training. The mindset that is required for high performance and all of the little things that enable us to succeed that aren’t really little at all. We’re going to discuss feedback loops, his Optimal Training Pyramid, your hidden training program, and building your self-belief system.
For more on mindset, sign up for Strength Running's free mental fitness course here.
Support our sponsor InsideTracker by using the code strengthrunning on any of their tests at InsideTracker.com.
Michael Crawley is an anthropology professor at Durham University in England. A 2:20 marathoner, he spent 15 months training with the best runners in Ethiopia to figure out the secrets to their success.
His book, Out of Thin Air, is a beautiful story of a culture where for many, "running is life."
From their very different relationship to easy runs, metrics and pace, and even the social aspect of running, this episode will open your eyes to a different way of approaching running. But more than that, you’ll see how running is life for many in Ethiopia and how the sport is an integral part of the Ethiopian identity.
Visit https://strengthrunning.com/ to learn more about barefoot running, getting faster, injury preventing, and lifting for speed.
Or connect with Jason
Twitter: https://twitter.com/JasonFitz1
Instagram: https://www.instagram.com/jasonfitz1/
Facebook: https://www.facebook.com/strengthrunning
Jay Dicharry is a physical therapist who rose to prominence as an expert in biomechanical analysis as Director of the SPEED Clinic at the University of Virginia.
He has written two books that are highly recommended for our community: Anatomy for Runners and Running Rewired. Jay also consults for several footwear companies, the US Air Force, and USA Track and Field.
Recently, Jay created and founded MOBO Board, an innovative foot stability tool.
In this episode we talk about the 4 skills that Jay deems absolutely necessary for healthy, pain-free running. Those are postural control, rotational stability, hip dominance, and individual skeletal alignment. We go into detail on all of these, talking about what they are, why they’re important, and how to build these skills into your training.
For more on injury prevention, join our free prevention course here.
Ryan Banta is a coach with more than 19 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. His teams have won 12 district championships and 5 top five state finishes in the last nine seasons.
He has been elected Missouri Track and Cross Country Coaches Association (MTCCCA) president and served on the Missouri State High School Activities Association (MSHSAA) advisory board.
In this podcast, we discuss:
In the spirit of this year's Take Action theme, we leave off with a number of actionable steps that any runner can take to improve their speed.
Show Links & Resources:
Thank You PWURE!
Our newest sponsor is PWURE; learn more about them at pwure.com. They’re offering 20% off your first month with code "nextlevel" at checkout.
Using either your Strava data or an online consultation, they create pre-run and post-run personalized shakes using organic ingredients. They’re the first company to use your fitness data to craft on-demand nutrition - I think the potential of this is awesome and it reminds me of the testing and effort that goes into elite marathoners and their fueling.
PWURE has been testing their products with pro runners and the promise here is that they can deliver optimized, better ratios of carbohydrate to protein so you can perform better and recover faster. You get a post-workout dose recommendation so everything they make and recommend is unique to you.
All of their formulas can be made vegan, there are four flavors to choose from, and you can even add vitamins. 82% of users saw performance and recovery improvement after one month and 86% would recommend it to a friend.
See all PWURE have to offer and don’t forget that code nextlevel will save you 20% on your first month.