The Strength Running Podcast

On the podcast this week to discuss the best way to plan your pre-season running is Matt Meyer, who competes with the competitive crew of The Track Club in Boulder, CO. Matt is both a running coach and strength coach, and he joined me on a previous episode of the podcast to talk about high-mileage training.

He recently ran a marathon PR of 2:34:35 in Berlin, and set a back squat PR of 265 pounds. Who says fast marathoners can't be strong?!

Matt and I address the concept of a pre-season versus an off-season and why time away from heavy training is a great opportunity to address any weaknesses or imbalances you may have. Our conversation will help you get the most out of both your pre-reason and race-specific training.

We discuss:

• Why Matt's recent PR training cycle necessitated more time off
• The importance of true rest for physical and psychological recovery
• Why pre-season is a great time to become a more well-rounded runner
• How to use past training cycles to plan the length of your pre-season and race-specific training
• Using pre-season training as a chance for a new stimulus
• Limiting pre-season intensity to avoid burnout

Matt's positive energy and nuanced approach to training will benefit runners of all levels!

Links & Resources from the Show:

• Follow Matt on Instagram and Strava
• Learn more about Matt
• Listen to my previous episode with Matt on high mileage running
• Read more about base-building
• Don't miss out on our complimentary strength series

Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly!

Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength.

I was just at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

We're also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It's recommended by professional athletes and has over 7,000 positive reviews.

One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train.

I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do.

For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out AG1 to redeem your offer today.

My guest for this special episode answering your training questions is running coach Sara Manderscheid. Sara has more than 15 years of competitive experience and is a Boston qualifier. She hosts the Elevate Your Running podcast and turned the tables to interview me in episode 257.

Sara is an experienced coach who leads the Elevate Your Running camps held in Boulder, Colorado. Today she takes time to answer a variety of training questions with me, ranging from injury prevention and warm ups to planning your long-term training.

We discuss:

• What, if any, are the warning signs before straining a muscle?
• Beyond training design, what should athletes prioritize for continued progress?
• How concerned should you be with heart rate fluctuations during a taper?
• What are the different ways to approach warming up for a variety of workouts?
• How do athletes strategize for long-term planning?
• Sarah's road to continued progress in her own running!

Sarahs knowledge and enthusiasm for helping runners is contagious, and your training is sure to benefit from our discussion!

Links & Resources from the Show:

• Check out my previous episode with Sara
• Learn more about Coach Sara
• Listen to the Elevate your Running podcast
• Let me help you with your training

A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.

DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day.

My favorite flavor is watermelon salt, but citrus salt is also a banger. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium.

There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out DrinkLMNT to try their new flavor or get a free sampler pack.

After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen.

Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need.

I've been taking their Immune Support and multivitamin over the last month and I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs. I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex!

Jason Hardrath was named one of the 20 most inspirational ultrarunners of 2021. After a car accident in 2015 derailed his triathlon career, he had to reevaluate his future in competition. But with an extraordinary dedication to rehabilitation and proving his doctors wrong, he was able to resume running.

Jason has earned well over a hundred Fastest Known Times (FKTs) and was a 2021 FKT of the Year top 10 finalist. As an adventurer and ultrarunner he has shifted his focus to a new project, completing "infinity loops" around the 7 highest volcanic summits in the world. Jason was inspired by the volcanoes he climbed around his home near Klamath, Oregon, throughout his recovery process.

Jason's adventures are unique in the skills they require and the terrain that they cover, combining ultrarunning distances over elevations that can rise well above 18,000 feet. His most recent movie on YouTube, Journey to Infinity, documents his incredible story on the first of the seven volcanic peaks, Mexico's Pico di Orizaba.

Our conversation today highlights Jason's story and his current and future adventures, including:

• Jason's background that led him down the FKT path
• How a change in thinking allowed him to move forward from his accident
• The origin of the "infinity loop"
• The challenges and risks of adventures at high altitude
• Jason's experience with HAPE (high altitude pulmonary edema)
• How Jason has trained for his recent adventures
• Why he chose to focus on the 7 Volcanic Summits
• What Jason faces on his next infinity loop attempt at Ojos Del Salado

Jason's story is a fascinating and inspiring one - enjoy!

Links & Resources from the Show:

• Learn more about Jason and his journey to 100 FKTs
• Check out Jason's FKT on the Pico De Orizaba Infinity Loop
• Listen to the Dirtbag Diaries on the origin of the Infinity Loop concept
• Read about the Volcanic Seven Summits of the World
• Watch Journey to Infinity

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

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

When you consider that studies have shown that sleep loss can lead to glucose imbalances, increased anxiety, and your risk of getting sick, it's a no-brainer to get as much high quality sleep as you can. Learn more about Impossible Sleep drink and be sure to use code jason20 to save 20% on your first subscription order, plus you'll get a free sleep kit as a welcome gift.

Get primed for your run with an all-natural pre-workout called 2before made from New Zealand blackcurrant berries. Blackcurrant berries have been scientifically proven to increase cardiovascular endurance, speed up muscle recovery, reduce inflammation and support immunity.

Blackcurrant berries are actually more effective than beetroot, which has been used for some time to improve performance. They help with improved blood flow and inflammation management and are full of immune-boosting antioxidants. Go to 2before and use code JASON at checkout to save 30% and get free shipping.

My guest on the podcast this week is a coach who takes a holistic view of endurance training and considers himself a problem solver for endurance athletes. Keith Mueller is the founder of Higher Ground Athletics in Boulder, Colorado. His understanding of the details of movement patterns - including pronation and supination - will help you get a better grasp of this essential running mechanism.

Keith and I met a few months ago on a group run, and we soon found ourselves deep in discussion about performance and training theory. He has worked with an array of athletes, ranging from weekend warriors to state champion cross-country teams. Keith's view of training is comprehensive, exposing athletes to the gamut of trainable qualities to make them better prepared for all the demands that running places on the body.

Our conversation today will help you think differently (and likely in greater depth) than ever before on pronation and supination. We discuss:

• The relationship between pronation and supination
• Why flat feet and high arches matter less than you might think
• The important role of rotation in pronation
• Your range of motion: use it or lose it
• Whether barefoot running helps retrain your movement patterns
• How variety gives your body the ability to improve
• The importance of moving away from idea of "good" or "bad" movement patterns

Keith's ability to communicate complicated concepts make this a podcast that all runners will enjoy and benefit from!

Links & Resources from the Show:

• Learn more about Keith and Higher Ground Athletics
• Follow Higher Ground Athletics on Instagram
• Watch more from Higher Ground Athletics on YouTube
• Need help with injury prevention?

Our newest sponsor is Lagoon, maker of the most comfortable pillow I've ever used. And that's no hyperbole. I'm pleasantly surprised every night I lie down because this pillow is just perfect for me. Since I know that sleep is the #1 recovery tool at my disposal, I'm taking it a lot more seriously.

I took their sleep quiz to find the right pillow for my body size and sleeping position at. It only takes 2 minutes and you'll find the type of pillow that will work best for you. I'm using the Fox and absolutely loving it. A big reason why is because it's adjustable.

Since you can add or remove fill to get your alignment right, it's a great way to optimize the most important way you can become a better runner that isn't training: sleep. We all know how important sleep is. It's the best recovery tool that you have at your disposal - better than compression, ice, heat, massage, or anything else you can think of. Sleep is when the magic happens and your sleep quality matters.

Take your rest and recovery to the next level with Lagoon and get 15% off your purchase with code strengthrunning here.

A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.

DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day.

My favorite flavor is watermelon salt, but citrus salt is also a banger. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium.

There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out DrinkLMNT to try their new flavor or get a free sampler pack.

After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen.

Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need.

I've been taking their Immune Support and multivitamin over the last month and I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs. I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex!

My guest on the podcast this week is Hannah, a former one-on-one coaching client who recently earned a PR at the 2023 Boston Marathon. Hannah and I met a little over a year ago at a running retreat in Colorado and started working together shortly thereafter, with her focus almost exclusively on half marathons and marathons.

Recently Hannah started to contemplate going after a 5k PR, but has had questions about making the transition from endurance training to 5k specific workouts. Our discussion today revolves around the best way to make that transition. Hannah is already doing a lot of things right in her training, but needs help learning how to reorient her focus and tweak her workouts.

In our conversation, Hannah and I cover:

• Hannah's running history and recent training
• What her typical week looks like
• How 5k training can help her long term development as a runner
• Learning how to engage psychologically with more intense efforts
• How to "bridge the gap" from marathon to 5k training
• Using shorter races on the road or track to get out of your comfort zone
• Transitioning to 5k specific workouts

No matter what your preferred racing distance may be, you're sure to gain some insight on how to plan your training from this episode.

Links & Resources from the Show:

• Join one of our coaching programs to run your next PR
• Get strong like Hannah with High Performance Lifting
• Learn more about 5k specific workouts
• How to engineer a 5k personal best

After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen.

Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need.

I've been taking their Immune Support and multivitamin over the last month and I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs. I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex!

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

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

When you consider that studies have shown that sleep loss can lead to glucose imbalances, increased anxiety, and your risk of getting sick, it's a no-brainer to get as much high quality sleep as you can. Learn more about Impossible Sleep drink and be sure to use code jason20 to save 20% on your first subscription order, plus you'll get a free sleep kit as a welcome gift.

Get primed for your run with an all-natural pre-workout called 2before made from New Zealand blackcurrant berries. Blackcurrant berries have been scientifically proven to increase cardiovascular endurance, speed up muscle recovery, reduce inflammation and support immunity.

Blackcurrant berries are actually more effective than beetroot, which has been used for some time to improve performance. They help with improved blood flow and inflammation management and are full of immune-boosting antioxidants. Go to 2before and use code JASON at checkout to save 30% and get free shipping.

Alex Hetherington is the race director for the Marine Corps Marathon - but he's not your typical race director. Alex is a retired Marine aviator and a member of the All-Marine running team for 14 years. His resume includes a win at the Armed Forces Marathon Championship in 1998 as well as an astounding 27 finishes at the MCM.

Our conversation focuses on what you can expect from this year's race:

• What makes the MCM so special, and why it is referred to as "The People's Marathon"
• Why there is no "typical" weather for MCM
• The importance of planning pre-race logistics to get to the starting area
• How the newest race sponsors help support its environmental ethic
• Locations of hills on the course and how to tackle them
• How the course layout helps runners runners approach it in segments
• Fueling and hydration options and pace group support
• Unique aspects of the race, including support from active duty Marines throughout

Links & Resources from the Show:

• Follow the Marine Corps Marathon on Instagram and Facebook
• Learn more about the Marine Corps Marathon
• Watch more about the Marine Corps Marathon on YouTube
• Want to PR your next marathon?

Our newest sponsor is Lagoon, maker of the most comfortable pillow I've ever used. And that's no hyperbole. I'm pleasantly surprised every night I lie down because this pillow is just perfect for me. Since I know that sleep is the #1 recovery tool at my disposal, I'm taking it a lot more seriously.

I took their sleep quiz to find the right pillow for my body size and sleeping position at. It only takes 2 minutes and you'll find the type of pillow that will work best for you. I'm using the Fox and absolutely loving it. A big reason why is because it's adjustable.

Since you can add or remove fill to get your alignment right, it's a great way to optimize the most important way you can become a better runner that isn't training: sleep. We all know how important sleep is. It's the best recovery tool that you have at your disposal - better than compression, ice, heat, massage, or anything else you can think of. Sleep is when the magic happens and your sleep quality matters.

Take your rest and recovery to the next level with Lagoon and get 15% off your purchase with code strengthrunning here.

A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.

DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day.

My favorite flavor is watermelon salt, but citrus salt is also a banger. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium.

There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out DrinkLMNT to try their new flavor or get a free sampler pack.

Matt Daniels is a professional athlete for Nike Trail Running who focuses on ultramarathon distances. He placed 7th in the NCAA 1500m, contributing to Adams State's first ever 1st place team finish in the Outdoor NCAA Championships. He transitioned to ultra trail running ever since, most recently winning the Gorge Waterfalls 50k earlier this year and competing at UTMB this summer.

Matt and I discuss our shared love of the mile and how his college coach helped to shape him.

We delve into:

• The events Matt ran in college and his experiences as a middle distance runner
• Matt's unique comparison of the 3k and the 50 mile distances
• How his first trail race led him down the path to ultra running
• Typical training weeks for ultra races with different terrain and distances
• How Matt's college coach had a long term impact on all of his relationships
• Learning to get comfortable with slower ultra paces
• Great options for a fun first 50k!

While Matt's success at a variety of distances is unique, his story of injury, recovery and learning how to get the best from himself is entirely relatable. Enjoy our conversation!

Links & Resources from the Show:

• Follow Matt on Instagram and Strava
• Connect with Matt on LinkedIn
• Watch From Sub-4 to States on YouTube
• Learn more about injury prevention

We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen.

Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need.

I've been taking their Immune Support and multivitamin over the last month and I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs. I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex!

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

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

When you consider that studies have shown that sleep loss can lead to glucose imbalances, increased anxiety, and your risk of getting sick, it's a no-brainer to get as much high quality sleep as you can. Learn more about Impossible Sleep drink and be sure to use code jason20 to save 20% on your first subscription order, plus you'll get a free sleep kit as a welcome gift.

If you're looking for a fall marathon that's the caliber of a big city race without the challenging logistics of the World Marathon Majors, be sure to consider the Twin Cities Marathon in Minneapolis-St. Paul, Minnesota.

On the podcast this week I have Twin Cities Marathon race director, Eli Asch. Eli came to Twin Cities with extensive experience as the Director of Race Operations for the California International Marathon, as well as the Logistics and Operations Manager for the Austin Marathon and Half Marathon. He earned a BA at Whitman College where he was captain of the cross-country team, and received his MBA in Sports Business from San Diego State University.

My conversation with Eli delves into all the important details of the Twin Cities Marathon. Whether you're racing it this year or considering it for 2024, you'll learn all the ins and outs of the race, including:

• What makes Twin Cities such a unique race
• Pre-race logistics and the best options for hotel locations
• Course specifics to plan your best race
• How to tackle the most challenging section of the course
• The extensive pace group selections for runners
• The best way to navigate race amenities beyond the finish line

If you're in the final stages of preparing for Twin Cities, then have an amazing race! If not, this discussion will give you excellent feedback on what to consider when choosing your next marathon.

Links & Resources from the Show:

• Learn more about the Twin Cities Marathon
• Follow the Twin Cities Marathon on Instagram and Facebook
• Listen to my previous episode with Eli on directing big races
• Want to PR your next marathon?
• Read more about planning your next marathon breakthrough

Our newest sponsor is Lagoon, maker of the most comfortable pillow I've ever used. And that's no hyperbole. I'm pleasantly surprised every night I lie down because this pillow is just perfect for me. Since I know that sleep is the #1 recovery tool at my disposal, I'm taking it a lot more seriously.

I took their sleep quiz to find the right pillow for my body size and sleeping position at. It only takes 2 minutes and you'll find the type of pillow that will work best for you. I'm using the Fox and absolutely loving it. A big reason why is because it's adjustable.

Since you can add or remove fill to get your alignment right, it's a great way to optimize the most important way you can become a better runner that isn't training: sleep. We all know how important sleep is. It's the best recovery tool that you have at your disposal - better than compression, ice, heat, massage, or anything else you can think of. Sleep is when the magic happens and your sleep quality matters.

Take your rest and recovery to the next level with Lagoon and get 15% off your purchase with code strengthrunning here.

A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.

DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day.

My favorite flavor is watermelon salt, but citrus salt is also a banger. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium.

There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out DrinkLMNT to try their new flavor or get a free sampler pack.

This week's guest on the podcast is a doctor of physical therapy and owner of the Lux Physical Therapy and Medicine practice in New York. Dr. Grayson Wickham is a certified strength and conditioning specialist and creator of the Movement Vault app. He has worked with athletes in a wide variety of sports at the elite level, from Olympians to tennis pros to NFL and MLB players.

Grayson's specialty is sports and orthopedic performance and injuries. He has dedicated his time and energy to helping his patients use mobility to become pain free in their athletic endeavors as well as in their daily lives.

Grayson and I discuss mobility work in depth and talk about the most effective practices for runners. We focus on:

• How Grayson developed an interest in mobility and injury resilience
• The differences between mobility and flexibility
• How we can add functional mobility to our training as runners
• The variety of ways that runners can gain mobility
• How cross training can help runners learn new movement patterns
• What it means to have active joint mobility
• Grayson's favorite dynamic stretches

If you are trying to understand how mobility work can benefit your training, be sure to check out this episode!

Links & Resources from the Show:

• Learn more about Grayson
• Check out the Movement Vault
• Connect with Grayson on LinkedIn
• Follow Grayson on Instagram
• Invest in Strength Running training program here

We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen.

Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need.

I've been taking their Immune Support and multivitamin over the last month and I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs. I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex!

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

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

When you consider that studies have shown that sleep loss can lead to glucose imbalances, increased anxiety, and your risk of getting sick, it's a no-brainer to get as much high quality sleep as you can. Learn more about Impossible Sleep drink and be sure to use code jason20 to save 20% on your first subscription order, plus you'll get a free sleep kit as a welcome gift.

Jen Schumacher is currently the mental performance consultant for Northwestern University's football program. Previously she was the Assistant Director of the Performance Psychology program at West Point Military Academy. She is also a professional speaker and provides training for elite performers in many fields, whether ultra-endurance athletes or Fortune 100 executives.

Our discussion focuses on an introduction to sports psychology, how it applies to endurance sports, and how to create a regular practice that will allow you to reap the benefits. Some of the topics we touch on include:

• Jen's background & the goals of the Performance Psychology Program at West Point
• The best way for endurance runners to get started with performance psychology
• Common mistakes for athletes using mindset training
• The best approach to tackling the mental skills we seek as runners
• How to avoid the comparison trap and turn it into something positive
• How Jen applied performance psychology to her own ultra-endurance swimming

My conversation with Jen with help make sports psychology more accessible for everyone. The more regularly you can make it a part of your own training, the better the results will be!

Links & Resources from the Show:

• Enroll in our complimentary mindset course
• Listen to a podcast about mental toughness and skill building
• Learn more about specific mental toughness for runners strategies
• Enroll in Mindset Mastery

Our newest sponsor is Lagoon, maker of the most comfortable pillow I've ever used. And that's no hyperbole. I'm pleasantly surprised every night I lie down because this pillow is just perfect for me. Since I know that sleep is the #1 recovery tool at my disposal, I'm taking it a lot more seriously.

I took their sleep quiz to find the right pillow for my body size and sleeping position at. It only takes 2 minutes and you'll find the type of pillow that will work best for you. I'm using the Fox and absolutely loving it. A big reason why is because it's adjustable.

Since you can add or remove fill to get your alignment right, it's a great way to optimize the most important way you can become a better runner that isn't training: sleep. We all know how important sleep is. It's the best recovery tool that you have at your disposal - better than compression, ice, heat, massage, or anything else you can think of. Sleep is when the magic happens and your sleep quality matters.

Take your rest and recovery to the next level with Lagoon and get 15% off your purchase with code strengthrunning here.

A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.

DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day.

My favorite flavor is watermelon salt, but citrus salt is also a banger. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium.

There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out DrinkLMNT to try their new flavor or get a free sampler pack.

Meniscus injuries can have a significant impact on your ability to walk, run and train consistently. Although this injury is less common for runners, understanding management and treatment is essential for long term health and durability.

Dr. Kevin Stone graduated from Harvard and the University of North Carolina School of Medicine. His clinical work focuses on keeping people active in the sports they love, and he has served a wide array of athletic groups including the US Ski Team, multiple ballet companies, and the US Olympic Training Center.

In addition to his work as an orthopedic surgeon, Dr. Stone is an innovator in the field. Some of his inventions include a glucosamine beverage, a collagen meniscus implant, and the three-tunnel technique of meniscus transplantation, and he has been issued approximately 50 US patents for his work.

If you're looking for expertise on meniscus injuries, Dr. Stone is at the top of his field. Our discussion today will give you a better understanding of this type of injury, including:

• Understanding the meniscus and what it means to have a meniscus injury
• Are meniscus injuries a concern for runners?
• The most common causes of meniscus injuries
• How to prevent a meniscus injury (it's probably not what you think!)
• The importance of good mechanics in injury prevention
• Why you need to investigate your doctor's bias for treatment
• Meniscus injury treatment options and the recovery process

Hopefully you will never be faced with a meniscus injury, but if so this podcast will help you get back on track to running pain free.

Links & Resources from the Show:

• Learn more about Dr. Stone at The Stone Clinic
• Read more about ongoing studies at Stone Research
• Get Dr. Stone's book, Play Forever
• Listen to Dr. Stone's TED Talk on the future of joint replacement
• Get our complimentary injury prevention course!

We're also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It's recommended by professional athletes and has over 7,000 positive reviews.

One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train.

I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do.

For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out AG1 to redeem your offer today.

Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly!

Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength.

I was just at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

Some of us are lucky enough to find a mentor to guide our long-term love affair with running. They set the standard high in their own accomplishments and inspire us to do the same. Jim Butler, whom I'll forever refer to as "Coach", has been doing that for over 30 years as the head coach of men's cross country team at my alma mater, Connecticut College.

Our conversation includes:

• Memories from his competitive days at Rutgers and road racing in Connecticut
• What has kept him invested in the sport for so long
• The intangibles he seeks out in prospective athletes above and beyond fast finish times
• Training strategies and mindset to take your performance to the next level
• The impact of new technology on the sport

Coach has had such an impact on my running and my career - I know you'll enjoy our conversation!

Links & Resources from the Show:

• Want your own team? Join Team Strength Running
• Read more wisdom from Coach (and check out my 2005 cross-country picture!)
• Become a fan of the Connecticut College Men's Cross Country Team

We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen.

Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need.

I've been taking their Immune Support and multivitamin over the last month and I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs. I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex!

Our newest sponsor is Lagoon, maker of the most comfortable pillow I've ever used. And that's no hyperbole. I'm pleasantly surprised every night I lie down because this pillow is just perfect for me. Since I know that sleep is the #1 recovery tool at my disposal, I'm taking it a lot more seriously.

I took their sleep quiz to find the right pillow for my body size and sleeping position at. It only takes 2 minutes and you'll find the type of pillow that will work best for you. I'm using the Fox and absolutely loving it. A big reason why is because it's adjustable.

Since you can add or remove fill to get your alignment right, it's a great way to optimize the most important way you can become a better runner that isn't training: sleep. We all know how important sleep is. It's the best recovery tool that you have at your disposal - better than compression, ice, heat, massage, or anything else you can think of. Sleep is when the magic happens and your sleep quality matters.

Take your rest and recovery to the next level with Lagoon and get 15% off your purchase with code strengthrunning here.

Elisabeth Scott, a multiple-certified running coach and host of the Running Explained Podcast, joins us to discuss all things WORKOUTS.

What is a workout? What is the purpose of a workout? What are the different types of workouts?

We discuss pacing vs. running via perceived effort, the philosophy behind workouts, and how to structure them.

Links & Resources from the Show:

• Elisabeth's podcast Running Explained
• Let me help you with a training plan
• Follow Elisabeth on Instagram

A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.

DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day.

My favorite flavor is watermelon salt, but citrus salt is also a banger. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium.

There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out DrinkLMNT to try their new flavor or get a free sampler pack.

We're also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It's recommended by professional athletes and has over 7,000 positive reviews.

One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train.

I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do.

For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out AG1 to redeem your offer today.

On this episode I have the dynamic duo of Tina Muir and Zoë Rom. Tina was formerly a professional runner for Great Britain and now hosts the Running for Real Podcast. Zoë is an elite ultra runner and Editor in Chief of Trail Runner Magazine. While each has been a guest on the podcast in the past, this is my first time having a discussion with them both!

Zoë and Tina bring a unique perspective to running that has been missing from the books on training and racing that currently exist. Our discussion focuses on what it means to be a sustainable runner, and the various ways you can integrate your personal running journey with the broader community and environment.

Topics we explore include:

• Zoe and Tina's background and involvement in the running community
• How a shared love of composting helped lead to writing Becoming a Sustainable Runner
• Why doing more for "future us" vs. "present us" creates longevity in the sport
• How to put yourself in positions for a growth mindset
• The variety of ways you can find and create a running community

Zoe and Tina are insightful and engaging, and can help you find even greater meaning in your running. Enjoy our conversation!

We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen.

Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need.

I've been taking their Immune Support and multivitamin over the last month and I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs. I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex!

Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly!

Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength.

I was just at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

Racing a fast 5k is a thrill. In this episode, Jason shares the foundational and specific workouts that help you race your best over 5,000m.

Links & Resources from the Show:

• Learn more about Team Strength Running
• Read more about training as a masters runner
• Structure your training to sharpen for a 5k
• Get a 5k training plan from our programs

A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.

DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day.

The watermelon flavor has become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium.

There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out DrinkLMNT to try their new flavor or get a free sampler pack.

We're also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It's recommended by professional athletes and has over 7,000 positive reviews.

One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train.

I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do.

For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop – the choice is yours. Check out AG1 to redeem your offer today.

This week's coaching call with Team Strength Running member Chris Robinson will help put all the pieces together for running a fast 5k. This episode originally aired in 2021 but remains useful and relevant for any runner hoping to take their racing to the next level.

Chris is a cross-country coach at Eureka College who has raced a variety of distances from 5ks to ultras. His sub-20 5k PR came several years ago in the midst of primarily aerobic half-marathon training. Since then his training has varied in consistency, as he has often put the needs of his collegiate runners ahead of his own.

To challenge himself, Chris planned to race a 5k every month of the year as motivation to get back to consistent training and earn a new PR at the distance. We discuss his running background and training history, then delve into what he can do moving forward to train for a PR without getting burned out or injured from monthly racing.

Our conversation covers:

• How Chris has struggled in the past with training structure
• Why increasing volume should be his initial priority
• How to implement speed maintenance work and strength training
• Strategies to keep his easy runs truly easy
• Why capacity building also improves your ability to sharpen your fitness
• Creating a plan to gradually make workouts more challenging and race-specific

If you're looking to improve in the 5k or just learn how to improve your training structure, you'll enjoy my conversation with Chris!

Links & Resources from the Show:

• Learn more about Team Strength Running
• Read more about training as a masters runner
• Structure your training to sharpen for a 5k

We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen.

Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need.

I've been taking their Immune Support and multivitamin over the last month and I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs. I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex!

We're also brought to you by our very own Performance Training Journal, which is now available on Amazon. Since I started running in 1998, I've kept a hardcopy training journal. Holding a tangible log, writing in it daily, and reflecting on the ups and downs of running is a surefire way to improve.

This hardcopy training journal helps you focus on the training metrics that matter, prioritizes a long-term outlook so you don't take any shortcuts, and maintains your motivation with strategic self-praise. With a no-frills, functional design, the Performance Training Journal includes coaching advice on racing, injury prevention, strength training, and more. It will guide you through race scheduling, how to plan your race morning, the best workouts for endurance runners, and encourage you to track your personal bests over time.

You have the space to make this journal your own whether you're a new runner or a professional, a trail or road runner, or a mid-distance specialist or ultra marathoner.⁣ So don't just track your running, learn from it with the Performance Training Journal! Check it out today on Amazon.

When evaluating any new technology and whether it will help your running, product reviews are typically our first means of learning about the pros and cons of a product. By learning how to use these reviews to your advantage, you're more likely to make better decisions about which products work best for you.

This week's guest on the podcast has reviewed just about every type of gear imaginable, from clothing and shoes, to recovery tools, to watches and smart rings. Ashley Mateo is likely a familiar name, as she has written for just about every major media outlet including Runner's World, Bicycling, Women's Health, Health, Shape and Self.

In addition to her writing and prolific product testing, Ashley is a RRCA and UESCA certified running coach and an accomplished marathoner. She also publishes one of my favorite running newsletters, The Rundown, which is available on Substack.

With her extensive experience testing a variety of products, Ashley has unique insights into using product reviews to help you search for new gear. By learning how to think more critically about these reviews, you can evaluate gear before making an investment, and know how to get the most out of your purchase.

Ashley and I talk about her background in the sport and then dig into the product review process, including:

• How Ashley was introduced to running through triathlon
• Her favorite products to review
• Ashley's critical process for reviewing different types of products
• Why wearing a smart ring has changed how Ashley uses her running watch
• What consumers should pay attention to in reviews
• Ashley's dream product to review

Our discussion will show you how to get the most out of your next running purchase!

Links & Resources from the Show:

• Learn more about Ashley on her website
• Read Ashley's newsletter, The Rundown, on Substack
• Follow Ashley on Instagram and Twitter
• Find out how to choose the perfect running shoe on my recent podcast with Matt Klein, DPT
• Subscribe to my YouTube channel for upcoming product reviews from a coaching perspective

Thank you to our newest sponsor, BetterHelp. BetterHelp is the world's largest therapy service, and it's 100% online. I've been speaking more openly recently about my own mental health struggles last year as I went through a divorce. And while running was certainly an outlet, it could never replace actual therapy to help me process everything I was going through at the time.

If you're struggling with any kind of mental health issue right now, it's certainly impacting your running and I want you to be as healthy as possible - both physically and mentally. Improving your mindset is a powerful lever to pull to improve your relationship with running.

With BetterHelp, you can message your therapist at any time, schedule live sessions when it's convenient for you (or use text), and change your therapist at no extra charge.

Improve your mental skills - and make running more manageable - with BetterHelp. Get 10% off your first month here at BetterHelp.

We're also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It's recommended by professional athletes and has over 7,000 positive reviews.

One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train.

I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do.

For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out AG1 to redeem your offer today.

Running is one of the most popular and widespread activities in the country, yet coverage of the sport pales in comparison to team sports such as baseball and football. Media attention to trail and ultrarunning is even more limited, due to challenging accessibility and technology limitations.

My guest on the podcast came to running nearly a decade ago, and quickly fell in love with the mountains, trails, and the ultra world. Finn Melanson is the host of Singletrack, one of the most successful podcasts about the trail and ultra scene. His experience covering and participating in the sport have given him unique insight into its recent growth, and where it's headed in the years to come.

While Finn and I start by discussing the phenomenal race by Courtney Dauwalter at Western States, we focus on the evolution of ultrarunning and how its coverage continues to improve. While ultrarunning is still a niche sport, it's on a trajectory to become more widely watched in the near future.

Finn and I talk about why and how this is happening, including:

• The importance of having the right people involved in the sport at the right time
• Why storytelling plays such an important role in making ultras more widely accessible
• Differences in livestream technology in Europe and the US
• How UTMB is trying to become the "world Series" of ultrarunning
• Trail running's influence on podcast and media coverage
• The evolution of trail and ultrarunning over the past 10 years
• How running can develop into a geographically based team sport
• Finding ways to attract people to the sport who will never run an ultra

If you love running and want to understand the possibilities for growth in our sport, this podcast is for you!

Links & Resources from the Show:

• Follow Singletrack on Instagram and Twitter
• Listen to the Singletrack podcast on Youtube, Spotify or Apple Podcasts
• Read more about what professional trail and ultrarunners typically earn
• Learn about novel ideas for ultrarunner sponsorship

We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen.

Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need.

I've been taking their Immune Support and multivitamin over the last month and I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs. I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex!

We're also brought to you by our very own Performance Training Journal, which is now available on Amazon. Since I started running in 1998, I've kept a hardcopy training journal. Holding a tangible log, writing in it daily, and reflecting on the ups and downs of running is a surefire way to improve.

This hardcopy training journal helps you focus on the training metrics that matter, prioritizes a long-term outlook so you don't take any shortcuts, and maintains your motivation with strategic self-praise. With a no-frills, functional design, the Performance Training Journal includes coaching advice on racing, injury prevention, strength training, and more. It will guide you through race scheduling, how to plan your race morning, the best workouts for endurance runners, and encourage you to track your personal bests over time.

You have the space to make this journal your own whether you're a new runner or a professional, a trail or road runner, or a mid-distance specialist or ultra marathoner.⁣ So don't just track your running, learn from it with the Performance Training Journal! Check it out today on Amazon.

Running shoe technology has evolved dramatically in recent years. More than ever, it's easy to be overwhelmed by all the possible options. Add the arrival of carbon-plated "super shoes" and choosing a shoe becomes even more confusing.

On the podcast today is Dr. Matthew Klein, a professor of Physical Therapy at West Coast University Center for Graduate Studies who specializes in orthopedic, geriatric, and sports rehabilitation. Matt has been running for over a decade and was an accomplished Division III runner as the 2012 NWC 10,000m champion.

Matt's love for running led him to specialize in treating runners of all ages and abilities. He is also the founder of Doctors of Running, which provides detailed running shoe reviews. When it comes to figuring out what to put on your feet, Matt is an incredible resource.

While Matt and I begin by talking about running shoe options, we also touch on a lot of concepts that are broadly applicable to everyone's running. Our discussion includes:

• Why there is no perfect shoe for everyone
• How beginners and experienced runners may vary in their shoe selection criteria
• The importance of viewing your shoe as a tool
• Shoe characteristics to consider for recovery runs, workouts and long runs
• How we are evolving from the idea of "motion control" shoes to "stable neutral" shoes
• The importance of allowing your body time to adapt, especially to more minimal footwear

Don't be intimidated by all the various running shoe options. Matt will help make your next decision an easier one!

Links & Resources from the Show:

• Follow Matt and Doctors of Running on Instagram
• Watch Doctors of Running on YouTube
• Visit the Doctors of Running Website
• Listen to the Doctors of Running Podcast
• Connect with Matt and Doctors of Running on LinkedIn
• Get stronger with Strength Running!

Thank you to our newest sponsor, BetterHelp. BetterHelp is the world's largest therapy service, and it's 100% online. I've been speaking more openly recently about my own mental health struggles last year as I went through a divorce. And while running was certainly an outlet, it could never replace actual therapy to help me process everything I was going through at the time.

If you're struggling with any kind of mental health issue right now, it's certainly impacting your running and I want you to be as healthy as possible - both physically and mentally. Improving your mindset is a powerful lever to pull to improve your relationship with running.

With BetterHelp, you can message your therapist at any time, schedule live sessions when it's convenient for you (or use text), and change your therapist at no extra charge.

Improve your mental skills - and make running more manageable - with BetterHelp. Get 10% off your first month here at BetterHelp.

Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the bboard to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly!

Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength.

I was just at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

This week's guest on the podcast has the amazing ability to build community wherever he goes. On an average week, you may find him leading a group of 40 runners or training alongside past Olympians. Jonathan Levitt is a runner and host of the For the Long Run Podcast, and perhaps secretly, the (unofficial) mayor of Boulder, Colorado.

Jon moved to Boulder several years ago and is a huge presence in the running community. He thrives off the companionship of group runs, and often does at least 4 of his 6 runs each week with friends. Through trial and error Jon has learned how to manage the logistics of running with both faster and slower runners, while blending it seamlessly into his own training schedule.

Jon and I discuss the incredible running community of Boulder, along with:

• How Jon finds joy in helping others feel like they belong
• The unique aspects of Boulder's running scene
• What is the "soft hour" in Boulder and why it works so well
• The ways Jon balances his training while joining other runners
• How to build a running community in your hometown
• The importance of emulating the mental models of other runners

Jon is thoughtful, fun, and full of insights on what makes a running community great. Enjoy!

Links & Resources from the Show:

• Visit Jon's podcast website, For the Long Run
• Follow Jon on Twitter and Instagram
• Listen to the For the Long Run podcast on YouTube
• Subscribe to Jon's newsletter
• Listen to Jon's podcast episode with Jason
• Join Strength Running's community!

We're also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It's recommended by professional athletes and has over 7,000 positive reviews.

One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train.

I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do.

For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out AG1 to redeem your offer today.

We're also brought to you by our very own Performance Training Journal, which is now available on Amazon. Since I started running in 1998, I've kept a hardcopy training journal. Holding a tangible log, writing in it daily, and reflecting on the ups and downs of running is a surefire way to improve.

This hardcopy training journal helps you focus on the training metrics that matter, prioritizes a long-term outlook so you don't take any shortcuts, and maintains your motivation with strategic self-praise. With a no-frills, functional design, the Performance Training Journal includes coaching advice on racing, injury prevention, strength training, and more. It will guide you through race scheduling, how to plan your race morning, the best workouts for endurance runners, and encourage you to track your personal bests over time.

You have the space to make this journal your own whether you're a new runner or a professional, a trail or road runner, or a mid-distance specialist or ultra marathoner.⁣ So don't just track your running, learn from it with the Performance Training Journal! Check it out today on Amazon.

The Western States Endurance Run (WSER) is an iconic fixture in the world of ultrarunning. As the world's oldest 100 miler, it has become a symbolic representation of the ultimate endurance challenge.

Few people have as much knowledge about Western States as my guest today, Andy Jones-Wilkins. Andy has completed Western States an incredible 10 times, along with other 100 milers such as Hardrock, Leadville, Wasatch and Vermont.

Andy's love for the Western States Endurance Run (WSER) is undeniable, but as a coach his understanding of training and racing applies to all areas of the sport. We discuss a variety of topics today, including:

• Andy's detailed knowledge of the WSER history and course
• How Western States compares to other challenging 100 mile courses
• Andy's two prerequisites for running a 100 miler
• Run workouts that are specific to long ultras and the Western States course
• All the logistics that surround racing the 100 mile distance
• How to determine your "all day pace" that is essential to long events

With Western States rapidly approaching, Andy's stories about the race are bound to make you intrigued by this fantastic event. Enjoy!

Links & Resources from the Show:

• Follow Andy on Twitter and Facebook
• Learn more about the Western States Endurance Run
• Read AJW's Taproom on iRunFar
• Listen to the Crack A Brew podcast
• Follow Western States coverage on iRunFar

We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen.

Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need.

I've been taking their Immune Support and multivitamin over the last month and I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs. I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex!

Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the bboard to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly!

Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength.

I was just at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

This week's guest on the podcast did not start running until 2018, but he quickly developed an intense love for the sport. His passion for running coincided with his newfound sobriety, and the parallels he discovered in the two helped him truly live the mantra one day at a time.

Tommie Runz has built an enormous following both on Instagram and through his podcast, the Run Eat Sleep Show. We happened to meet at Skratch Labs Cafe on Global Running Day in Boulder. After sharing some miles together, I got him on the podcast the very next day to tell his unique story, including his adventures running multiple marathons.

In his short running career Tommie has already run half of the World Marathon Majors and earned an impressive 2:46 PR on Boston's challenging course this past April. Tommie continues to work with a number of running brands and represents those who are all too often an infrequent presence in the running community.

Tommie and I discuss how he got involved in running, and how he has accomplished so much in such a short window of time. Some of the topics we touch on include:

• How Tommie's journey of running and sobriety coincided
• Why his (over)zealous start to running initially led to injury
• Learning patience from his running coach
• Why he loves the daunting unknowns of the marathon
• Tommie's progression to running 3 marathons in 60 days
• Why he switched up his current training for shorter races

Tommie's story is inspiring and his love for the sport is contagious. Enjoy!

Links & Resources from the Show:

• Listen to Tommie's podcast, the Run Eat Sleep Show
• Learn more about Tommie Runz
• Check out Tommie on Instagram
• Follow Tommie's running on Strava
• Learn more about marathon myths and breakthroughs

A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.

DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day.

The watermelon flavor has become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium.

There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out DrinkLMNT to try their new flavor or get a free sampler pack.

We're also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It's recommended by professional athletes and has over 7,000 positive reviews.

One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train.

I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do.

For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out AG1 to redeem your offer today.

This week's episode is a repost from the Adaptive Zone Podcast, hosted by Matthew Boyd. Matt is a physiotherapist and running coach who specializes in helping runners overcome injury while setting new PRs. His podcast addresses runners and triathletes to help them move from injury and rehabilitation into performance.

On the podcast Matt gives Jason a hypothetical case study for "Carrie", a marathoner with a 3:48 PR who is looking to go sub-3:45 but can't quite seem to get there. She runs 2 marathons each year and averages between 40 and 60 km (25-37 miles) each week.

Matthew and Jason look at how Carrie's training can change moving forward to help her earn a new personal best in the marathon. While they focus on two possible overarching changes in training, we also dive into the details, including:

• Why time away from the marathon can make you faster
• The difference between fast and hard running
• How both mental and physical recovery can help you improve
• The principle of specificity in race training
• Why hill workouts prepare you run faster on the flats
• Treating racing as a skill that can be improved

Our case study is applicable to the training of so many runners - you're bound to learn something that helps you improve!

Links & Resources from the Show:

• Learn more about Matt
• Listen to the Adaptive Zone podcast
• Learn more about how to engineer a marathon PR
• Let me help you reach your goals

We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen.

Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need.

I've been taking their Immune Support and multivitamin over the last month and I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs. I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex!

If you watch my videos on YouTube you know that I've been wearing Goodr sunglasses for nearly a decade. They're super affordable - starting at only $25, made for running so they stay on your face, and the styles are just wild. They're also a 100% Carbon Neutral company, meaning they offset all of their carbon emissions, and they donate 1% of their profits to environmental causes.

Goodr offers a 30-day money back guarantee and 100% satisfaction but I know you'll find a pair you love from the hundreds of styles they have. Find yours here at Goodr to get free shipping!

This week's guest on the podcast can help you better understand all the varied components of activating our glutes. Lisa Mitro is a Doctor of Physical Therapy who focuses on helping runners prevent and treat repetitive stress injuries. Her practical, action-focused advice has earned her over 110,000 followers on Instagram.

While the glute muscles are incredibly important for runners, they can also be a source of frustration and confusion. Whether it's learning the difference between glute strengthening and activation, or discovering how we mistakenly compensate with other parts of the body, Lisa makes glute training easier to understand.

Lisa and I address all things related to your glutes, including practical steps to improve your running and injury resilience. We discuss:

• Glute basics, including the 3 different muscles and how each are used for running
• The often misunderstood difference between glute strength vs activation
• Common mistakes runners make with glute activation
• How to "build the house" when it comes to glute strengthening, from a foundation of stability to the roof of power
• The best way runners can prioritize glute strength (hint: don't skip the warmup!)
• Lifestyle changes and awareness to improve your glutes

Lisa's advice can benefit runners of any level - you won't want to miss this episode!

Links & Resources from the Show:

• Listen to Lisa's Podcast
• Learn more about Lisa
• Watch Lisa on YouTube
• Practice activating your glutes for your run
• Learn more about Strength Running's coaching programs

A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.

DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day.

The watermelon flavor has become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium.

There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out DrinkLMNT to try their new flavor or get a free sampler pack.

Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the bboard to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly!

Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength.

I was just at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

When it comes to health and fitness, Tony Horton needs no introduction. For over 40 years he has been involved in the fitness industry, and continues to be a model of health well into his 60s. Tony became a household name with the development of P90X, and has worked with a number of celebrities including Bruce Springsteen and Tom Petty.

Although Tony does not run competitively, he explores his local California trails on the run each week as part of his regular fitness routine. Tony has long emphasized becoming a well rounded athlete in body and mind, and his training reflects this.

My discussion with Tony focuses on the mental and physical benefits of fitness. Without both elements, the journey is less valuable and meaningful. Some of the topics we delve into include:

• How Tony got immersed in the world of fitness
• The early impact of fitness on both his body and mind
• The development and evolution of the popular P90X training system
• How Tony has continued to evolve alongside the fitness industry
• Why consistency and flexibility are key to making fitness a lifelong practice
• The importance of optimizing essentials like sleep, diet, and recovery as you get older

Tony's message is valuable and relatable for all athletes. Enjoy our discussion!

Links & Resources from the Show:

• Learn more about Tony on his website
• Follow Tony on Twitter, Instagram, and Facebook
• Check out Power Nation Fitness and Power Life
• Let me help you reach your goals

We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen.

Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need.

I've been taking their Immune Support and multivitamin over the last month and I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs. I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex!

If you watch my videos on YouTube you know that I've been wearing Goodr sunglasses for nearly a decade. They're super affordable - starting at only $25, made for running so they stay on your face, and the styles are just wild. They're also a 100% Carbon Neutral company, meaning they offset all of their carbon emissions, and they donate 1% of their profits to environmental causes.

Goodr offers a 30-day money back guarantee and 100% satisfaction but I know you'll find a pair you love from the hundreds of styles they have. Find yours here at Goodr to get free shipping.

This week we're here to celebrate episode 300! Over the years several common themes have emerged from interviewing the best and brightest in physiology, strength, coaching and psychology.

Ultimately, finding joy in the process of improvement is what drives my long term love affair with the sport, and I encourage you to do the same. This can come in a number of different ways, including:

• Knowing your "why" and finding your purpose - whether it's running faster, further, or seeking new adventures
• Discovering running friends that make the improvement process more fun
• Immersing yourself in the sport with a coach, a club, or a like-minded community
• Valuing the fun and challenge of workouts over metrics - improvement isn't always about the numbers

I'm so grateful to have an amazing community or listeners, and look forward to the next 300 episodes!

Links & Resources from the Show:

• Find your community and join our Team Strength Running group
• Learn more about how to lift weights for power with High Performance Lifting
• Looking for a training program to help you improve? Let me help.
• Track your training with the new Performance Training Journal

A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.

DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day.

The watermelon flavor has become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium.

There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out DrinkLMNT to try their new flavor or get a free sampler pack.

We're also supported by AG1, the greens superfood mix by Athletic Greens. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It's recommended by professional athletes and has over 7,000 positive reviews.

One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train.

I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable.

For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out Athletic Greens to redeem your offer today.

If you are familiar with ketones, you know that they are commonly associated with a long term, low carbohydrate diet that can be challenging for runners to sustain. But what if you could get the benefits of ketones as a supplement, rather than a dietary change?

This week's guest is Dr. Latt Mansor. He is the lead researcher at HVMN, holds a PhD from Oxford in physiology, anatomy, and genetics, and also earned his Master's degree from Columbia in biotechnology. Latt is a renowned expert in metabolic health and cardiovascular disease, and regularly consults with elite sport, military, clinical and research organizations.

Since this is far from my area of expertise, Latt explains the role of ketones in the body before we discuss their benefits for athletes. Some of the topics we focus on include:

• How he got interested in the topic of ketones
• The differences between endogenous and exogenous ketones
• How ketone supplementation has evolved over time
• Why ketones are a fuel source, not a stimulant
• How endurance athletes benefit from ketone supplementation
• A protocol for endurance athletes interested in supplementation

Ketones are a fascinating area of research with a lot of potential benefits. I know you'll enjoy our conversation!

Links & Resources from the Show:

• Learn more about Health Via Modern Nutrition
• Follow Latt on Instagram
• Listen to Latt's HVMN podcast
• Connect with Latt on LinkedIn
• Learn more about nutrition for runners

We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen.

Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need.

I've been taking their Immune Support and multivitamin over the last month and I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs. I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex!

Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the bboard to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly!

Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength.

I was just at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

Traditional training plans focus on one distance at a time, whether it's a fast 5k or a marathon PR. But what if your race schedule looks a little less traditional?

Today's podcast answers a question from a listener named Mike who is curious about combining a fast road marathon and a hilly 50-mile ultramarathon into one training cycle. Is this possible? Is it risky to race a 50 miler only 2 months after a marathon?

On the podcast today I have my friend and former competitor, Mario Fraioli, to discuss how to approach training for this type of endeavor. Mario is runner, coach, and host of The Morning Shakeout podcast.

Over the past few months, Mario has run his own unique combination of races, including the Boston Marathon and an indoor mile. As an incredibly competitive Master's runner, Mario had strong performances at both, running a 4:30 for the mile and a 2:34 at the Boston Marathon.

Mario and I discuss the best training approach for runners like Mike who are attempting two ambitious efforts in one training cycle and address questions including:

• Is it best to do one longer cycle or two shorter training cycles?
• What's the best way to build in recovery after the marathon?
• How should you balance flat road training with hilly trail preparation?
• If you have a history of injury, what are the caveats?
• What are the mental challenges for this type of training?

Mario is thoughtful and insightful, and his experience and knowledge will help prepare you for whatever distance you're racing. I know you'll enjoy our conversation!

Links & Resources from the Show:

• Learn more about Mario
• Subscribe to The Morning Shakeout
• Listen to The Morning Shakeout podcast
• Follow Mario on Instagram and Twitter
• Join The Morning Shakeout on Strava
• Looking for a training program for your next race? Let me help.

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

DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day.

The citrus flavor has quickly become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium.

There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out DrinkLMNT to try their new flavor or get a free sampler pack.

We're also brought to you by our very own Performance Training Journal, which is now available on Amazon. Since I started running in 1998, I've kept a hardcopy training journal. Holding a tangible log, writing in it daily, and reflecting on the ups and downs of running is a surefire way to improve.

This hardcopy training journal helps you focus on the training metrics that matter, prioritizes a long-term outlook so you don't take any shortcuts, and maintains your motivation with strategic self-praise. With a no-frills, functional design, the Performance Training Journal includes coaching advice on racing, injury prevention, strength training, and more. It will guide you through race scheduling, how to plan your race morning, the best workouts for endurance runners, and encourage you to track your personal bests over time.

You have the space to make this journal your own whether you're a new runner or a professional, a trail or road runner, or a mid-distance specialist or ultra marathoner.⁣ So don't just track your running, learn from it with the Performance Training Journal! Check it out today on Amazon.

If you're looking to take your running to the next level, strategic use of a training log can help you get there. Using a journal to collect your thoughts, plan your goals, and analyze your short and long-term training can provide unique insights to improve as a runner.

With that in mind, this week's podcast is a special edition to introduce something I have been working on over the past nine months. Strength Running's own running log - The Performance Training Journal - is now available!

The power of reflection is real. While an electronic log on Strava can store your mileage and splits, it doesn't encourage any interaction or reflection. There is little opportunity for growth. While a pencil and paper log may sound archaic these days, the simple act of writing and reflecting has more power to improve your running than any app.

If you aren't logging the details of your training, you're missing an opportunity for improvement. This edition of the podcast is meant to help you understand the value of a journal and learn how the Performance Training Journal has been created and refined to help you get the most from your running.

You'll learn how our journal can help you...

• Focus on the most useful training metrics
• Approach your training to continue improving
• Gain a better understanding of your body's capabilities and limitations
• Find confidence leading into a key event
• Learn about strength training, injury prevention, race planning and more

Get started with the Performance Training Journal today!

We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen.

Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need.

I've been taking their Immune Support and multivitamin over the last month and I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs. I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex!

We're supported by the Gold Coast Marathon which takes place in Queensland, Australia on July 2nd, 2023. Get yourself a memory of a lifetime and commit to this amazing destination race in one of the most beautiful countries that I've ever visited. You can run the marathon or any distance down to 5k, but the marathon course is flat and fast with only 75 meters of elevation gain. Over 60% of finishers self-report a PR at the end of the race.

I spent 6 weeks in Australia, with one of them being in Coolangatta on the Gold Coast. The beaches are stunning, the people are friendly, and the natural environment of this region is so beautiful. If I could go back there and run this race with you, I would in a heartbeat.

The Gold Coast Marathon is a World Athletics Label Road Race and this will be the 43rd running of it. Get yourself that shiny new PR on a fast course - with a destination race you're going to love, at the Gold Coast Marathon on July 2nd. Learn more here, but don't wait because early bird pricing ends on April 28th.

Running form has often focused on concepts like cadence and footstrike to create change and improve efficiency. But a "top down" approach - focusing on the arms, torso, and cues - is an innovative and accessible way to become a stronger, healthier runner.

This week's guest on the podcast is Paul Mackinnon, a former semi-pro hockey player who has become an expert on gait retraining. Paul is from Melbourne, Australia and has worked with many high level athletes over the years to improve their running form, including former podcast guest and 2:19 marathoner Peter Bromka.

My discussion with Paul is a masterclass on form. Despite this being a complex topic, his ideas are easy to grasp and have made me rethink some commonly held concepts about running technique. Some of the topics we discuss on the episode include:

• Paul's "top down" approach to thinking about running form and technique
• 3 of the most common problem areas for runners
• How your arms create lift in your running
• The underestimated torso - why we need to focus here first
• The impact of running shoes on form
• Form cues that help reinforce proper form
• Why the "don't fix what isn't broken" mentality may not be the best way to approach running technique
• The importance of body awareness to create change in your form

This week's episode can help runners learn how to improve their form at any stage of the game. Enjoy!

Links & Resources from the Show:

• Learn more about Paul and how to improve your running technique
• Get 25% off your first month membership at The Balanced Runner here, or use code strengthrunning
• Follow Paul on Instagram and Facebook
• Watch Pauls videos on YouTube and Vimeo
• Download our cheat sheet on form cues
• Read more on running form and efficiency

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

Elemental Labs' products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day.

The citrus flavor has quickly become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium.

There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out Elemental Labs to try their new flavor or get a free sampler pack.

We're supported by the Gold Coast Marathon which takes place in Queensland, Australia on July 2nd, 2023. Get yourself a memory of a lifetime and commit to this amazing destination race in one of the most beautiful countries that I've ever visited. You can run the marathon or any distance down to 5k, but the marathon course is flat and fast with only 75 meters of elevation gain. Over 60% of finishers self-report a PR at the end of the race.

I spent 6 weeks in Australia, with one of them being in Coolangatta on the Gold Coast. The beaches are stunning, the people are friendly, and the natural environment of this region is so beautiful. If I could go back there and run this race with you, I would in a heartbeat.

The Gold Coast Marathon is a World Athletics Label Road Race and this will be the 43rd running of it. Get yourself that shiny new PR on a fast course - with a destination race you're going to love, at the Gold Coast Marathon on July 2nd. Learn more here, but don't wait because early bird pricing ends on April 28th.

On the podcast this week I have Sarah Gearhart, a writer and 14-time marathoner. She's a sports journalist whose work has appeared pretty much everywhere, including The New York Times, The Wall Street Journal, ESPN, Runner's World, and many others. Sarah is the author of the new book, We Share the Sun: The Incredible Journey of Kenya's Legendary Running Coach Patrick Sang and the Fastest Runners on Earth.

Patrick Sang is the coach of Eliud Kipchoge, widely regarded as the world's best marathoner. But the culture he has created at his Kaptagat training camp focuses on treating all runners - Kipchoge included - as a whole person. Sarah's time at the camp allowed her a unique insight into this community that few of us know or understand, but sets an example that all runners can learn from.

Sarah and I touch on a number of topics surrounding her new book, including:

• What drew her to write about Patrick Sang and the athletes he coaches
• Why Patrick Sang is often described as a life coach and not just a running coach
• How the culture Sang created for his athletes contributes to their success
• The immersive experience of Sang's runners and how it adds to their dominance
• How Kipchoge came to be coached by Sang
• Why Sarah's perspective on running has evolved since her time in Kenya

Sarah's book is beautifully written and a must read for anyone who loves the sport. Enjoy our conversation!

Links & Resources from the Show:

• Follow Sarah on Instagram
• Find We Share the Sun on Amazon
• Check out our training and coaching programs to help you reach your goals

We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen.

Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need.

I've been taking their Immune Support and multivitamin over the last month and I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs. I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex!

We're supported by the Gold Coast Marathon which takes place in Queensland, Australia on July 2nd, 2023. Get yourself a memory of a lifetime and commit to this amazing destination race in one of the most beautiful countries that I've ever visited. You can run the marathon or any distance down to 5k, but the marathon course is flat and fast with only 75 meters of elevation gain. Over 60% of finishers self-report a PR at the end of the race.

I spent 6 weeks in Australia, with one of them being in Coolangatta on the Gold Coast. The beaches are stunning, the people are friendly, and the natural environment of this region is so beautiful. If I could go back there and run this race with you, I would in a heartbeat.

The Gold Coast Marathon is a World Athletics Label Road Race and this will be the 43rd running of it. Get yourself that shiny new PR on a fast course - with a destination race you're going to love, at the Gold Coast Marathon on July 2nd. Learn more here, but don't wait because early bird pricing ends on April 28th.

Shin splints are a common source of pain for newer runners, and misconceptions abound when it comes to managing them. Learn how to prevent and treat shin splints and keep them from developing into a more serious injury.

Duane Scotti is a physical therapist, a Board-Certified Orthopaedic Clinical Specialist, a certified running coach, and the host of the Healthy Runner Podcast.

After years in the gym, Duane developed a love for running and founded Spark Healthy Runner, a coaching-focused group devoted to helping runners love the sport and run injury free. Duane recognizes the major impact that training decisions have on injury, and uses his combined coaching and physical therapy skills to get the most from his runners.

Since there are many misconceptions about shin splints, Duane and I start with the basics and discuss everything you need to know to make shin splints a thing of the past, including:

• What actually causes the pain of shin splints
• The difference between shin splints and other lower leg injuries, including compartment syndrome, posterior tibial tendinopathy, and more
• The primary causes of shin splints
• Why untreated shin splints can put you at greater risk for a stress fracture
• Prevention and treatment strategies, including PEACE & LOVE
• The role of strength work and cross-training to address shin splints

You can also learn more about preventing injuries here.

Duane's knowledge combined with his enthusiasm for the sport make for a dynamic discussion with lots of practical advice. Enjoy!

Links & Resources from the Show:

• Learn more about Duane and Spark Healthy Runner
• Follow Duane on Facebook and Instagram
• Watch Health Spark Runner videos on YouTube
• Listen to my previous episode about hamstring health with Duane
• Check out my free injury prevention course

If you watch my videos on YouTube you know that I've been wearing Goodr sunglasses for nearly a decade. They're super affordable - starting at only $25, made for running so they stay on your face, and the styles are just wild. They're also a 100% Carbon Neutral company, meaning they offset all of their carbon emissions, and they donate 1% of their profits to environmental causes.

All of their sunglasses are polarized, non-slip, and will match your craziest running outfits!

Goodr offers a 30-day money back guarantee and 100% satisfaction but I know you'll find a pair you love from the hundreds of styles they have. Find yours here at Goodr to get free shipping.

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

Elemental Labs' products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day.

The citrus flavor has quickly become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium.

There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out Elemental Labs to try their new flavor or get a free sampler pack.

We spend far more time training than we ever will racing. By learning to love the process of improvement in all of its forms, you'll come to enjoy the journey of training just as much as the outcome.

Kenzie Barlow, a sponsored ultra endurance athlete, has finished in the top 10 of races like the Wasatch 100 and the Old Cascadia 100 Miler. She is also a USA Track and Field and Road Runners Club of America certified coach. But Kenzie has also dealt with setbacks and long term health issues, and has had to take time to rediscover her love for the process of training.

Kenzie and I talk about how she came to running later in life, and how her path to racing and coaching was something her younger self never could have anticipated. Kenzie's outlook on longevity in the sport contains so much wisdom for every runner, including:

• Her unique introduction to ultrarunning (on the road!)
• Learning to love being uncomfortable - whether on the trails or in the weight room
• Finding a balance between intensity and longevity in the sport
• Coping with her first DNF
• Rediscovering her identity as runner - on her own terms
• Developing the skill set to turn a negative into a positive
• The importance of process-oriented goals

Kenzie's enduring love for the sport and her willingness to share her story make for a conversation you won't want to miss.

We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen.

Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need.

I've been taking their Immune Support and multivitamin over the last month and I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs. I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex!

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

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

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

When race day arrives, having the right mindset can be the deciding factor in your success. This week's guest on the podcast knows the importance of mindset, and has worked with athletes on the world's biggest stages. Dr. Nicole Detling received her BA in psychology and sports science from Ohio Wesleyan University, her MS in sport psychology from Ithaca College, and her PhD in sport psychology at the University of Utah. She is a certified mental performance consultant and coauthor of the book "Don't Leave Your Mind Behind."

While we have glimpsed what the human body is capable of with extraordinary feats like a sub-2 hour marathon, opportunity for continued success comes from harnessing the power of our mind. In our conversation, Nicole and I discuss how to approach intensity and make mindset training part of your pre-race preparation.

She makes mental training practical and accessible, and will help you learn:

• How pre-race intensity levels vary for different types of races
• Ways to discover your optimal energy state
• How elite athletes approach mental training
• Strategies to get yourself up and calm yourself down before a race
• Exercises that can help prepare you for race day visualization
• How "Plan Z" preparation can help prevent you from ever having to use it
• The minimum effective dose of visualization for race day preparation

This is a fascinating discussion that will benefit runners of every level, and can help your approach to other challenging areas in your life. Enjoy!

Links & Resources from the Show:

• Learn more about HeadStrong Consulting
• Follow Nicole on Twitter and Instagram
• Connect with Nicole on LinkedIn
• Sign up for our free mindset series

Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the bboard to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly!

Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

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

One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train.

I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable.

For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out Athletic Greens to redeem your offer today.

Dr. Justin Ross is a clinical psychologist and the Director of Workplace Wellbeing at the University of Colorado Health Hospital. He is also a competitive athlete, having qualified for the Boston Marathon 6 times. Dr. Ross has also competed in two Ironman 70.3 distance races, and recently completed the Leadville 100-mile mountain bike race.

Our discussion today focuses on the essential components of mental toughness, and is full of practical advice that you can use in your own training:

• The varying definitions of mental toughness
• What doesn't work: classic mistakes athletes make when trying to become mentally tough
• Learning how to normalize the voice of doubt we all face
• What is attentional control and how can we use it for more focused workouts?
• How do our daily experiences contribute to mental toughness?
• Do non-sport specific activities (like ice baths) build mental toughness?

Mental training is such an important component of finding success as an endurance athlete. I hope our conversation can help you take your training to the next level!

Links & Resources from the Show:

• Learn more our Dr. Ross and Connect with him on LinkedIn
• Check out Dr. Ross' Performance Psychology plans on Training Peaks and Final Surge, and save 10% with code Performance10
• Learn how to build confidence and mental toughness
• Listen to my previous conversation with Dr. Ross in episode 122

We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen.

Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need.

I've been taking their Immune Support and multivitamin over the last month and I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs. I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex!

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

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

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

When you've already pushed your body to the limit and made it to the Olympics as an elite 800m runner, what's next? Nick Symmonds returns to talk about his adventures since retiring from competitive running.

Although Nick retired from competitive running in 2017, he has been busier than ever. Whether developing Run Gum or getting over a million followers on YouTube, Nick is always in pursuit on the next personal and professional challenge.

In addition to talking about what Nick has been doing professionally since 2016, we also cover:

• How his desire to entertain has gotten him over a million followers on YouTube
• Why he loves running but has no desire to train anymore
• Nick's current fitness goals
• How he inspires a passion for fitness in others while keeping it fun
• Why Nick fears boredom as an entrepreneur more than anything else
• What mindset allows Nick to tackle such audacious goals

You can't help but be inspired by Nick's energy and enthusiasm for all things fitness. Enjoy!

Links & Resources from the Show:

• Check out Nick's YouTube Channel
• See the unveiling of Nick's obstacle course!
• Learn more about Run Gum
• Follow Nick on Instagram, Facebook and Twitter.
• Listen to my first ever podcast episode with Nick.
• Want to get strong like Nick? I can help.

Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the bboard to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly!

Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

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

One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train.

I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable.

For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out Athletic Greens to redeem your offer today.

This week on the podcast I have strength coach and sprinting expert Kyle Davey to help runners gain a better understanding of hamstring injuries and how to prevent them. Kyle is the Coordinator of Athletic Performance at Northwest Rehabilitation Associates, regularly contributes to Simplifaster, and is the owner of Salem Speed Academy.

Kyle and I take an in-depth look at hamstring injuries, especially as they relate to distance runners. Knowing how to prevent hamstring injuries and manage them if they occur is essential so they don't become a chronic issue.

Learn more about injury prevention here.

Our conversation touches on many aspects of prevention and treatment, including:

• The most common types of hamstring injuries
• Key factors that increase your risk of injury
• Training suggestions for injury prevention
• The role of strength training in prevention and treatment
• What is pelvic tilt and how it impacts your hamstrings
• The injury rehabilitation process for low and high grade injuries

You'll find everything you wanted to know about hamstring health in this episode with Kyle!

Links & Resources from the Show:

• Learn more about what Kyle does at RE_Building by NWRA
• Follow Kyle on Linked In
• Read articles from Kyle on Simplifaster
• Discover more about Salem Speed Academy
• Let me help you prevent injuries

Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the bboard to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly!

Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

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

One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train.

I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable.

For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out Athletic Greens to redeem your offer today.

I've had the privilege of working with this week's guest on the podcast for nearly four years. Thomas Shanabruch came to me as a gifted runner who was looking to push himself to the next level, while staying healthy as a master's runner.

This is the story of the last few years and how he has notched PR after PR in a variety of distances from the 5k to the marathon (but his progression in the marathon is just stunning!).

Tom and I discuss a variety of factors that have contributed to his string of PRs, including:

• Taking your your workouts AND your recovery seriously
• The importance of setting bold goals
• Stepping out of your comfort zone, whether it's in a 5k or in the weight room
• How to make time for strength work, day in and day out
• The importance of mindset - taking the training seriously without it becoming a burden

What's next up for Tom? He'll be running the Boston Marathon in 2022 and as well as the Berlin Marathon to complete the world marathon majors. Although most of us aren't as fast as Tom, everyone can learn from his love of running and racing, and his continued commitment to improvement!

NOTE: This show is a rerun of episode 233.

Links & Resources from the Show:

• Get your own PR Race Plan
• Learn how weightlifting can help you get faster
• Read more about strength training for marathon runners
• Learn more ways to PR as a master's runner

We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen.

Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need.

I've been taking their Immune Support and multivitamin over the last month and I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs. I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex!

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

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

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

Comedian Laura Green has been a lifelong runner who competed in middle distance at Northeastern University. She now lives in Boston with her family, and in her own words "runs a lot and makes fun of running a lot."

Laura is the comedic influencer we didn't know we needed, and her Instagram reels are so on point and relatable to runners that it's hard not to sit and watch them all. Whether she's poking fun at Strava, podcasters, or the varying personalities of different running apparel companies, you'll laugh out loud at her comedy.

In this episode Laura and I discuss the value of humor in the sport, as well as how it can help us have conversations about more serious topics. We also talk about:

• How Laura gets the inspiration for her comedy
• Why her varying experiences as a competitor, mom, and trail runner all make her so relatable
• What goes into making a typical reel
• How she has used humor to address subjects such as catcalling and harassment
• Laura's future projects

Enjoy my conversation and laughter with Laura Green!

Links & Resources from the Show:

• Follow Laura on Instagram, TikTok or YouTube
• Visit Laura's website
• Let me help you get the most out of your running!

We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen.

Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need.

I've been taking their Immune Support and multivitamin over the last month and I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs. I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex!

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

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

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

This week's guest has played a pivotal role in the trail running community. Dylan Bowman is an elite ultrarunner, podcast host, and leader and cofounder of Freetrail. He began his athletic career as a competitive lacrosse player, but after college discovered his love for the beauty and community of trail running.

Early in his career, Dylan established himself as a force to be reckoned with in the ultra world, with podium finishes at many of the most competitive ultra races including Leadville and Ultra-Trail Mt Fuji. In the last couple of years Dylan has set his sights on a new project - Freetrail - best described as "a community dedicated to the life-changing sport of trail running."

Dylan and I cover a lot of ground in this podcast, from how he became a trail runner to his newest project and vision for the sport. Some of the topics we discuss include:

• Why making the leap from lacrosse to trail running was not as random as it seems
• The importance of finding the things in life that light you up
• How Dylan's early love of sports radio impacted his current endeavor
• The parallels between entrepreneurship and running
• The evolution and direction of the trail running world
• Why livestreaming is the lynchpin to growth in the sport

Dylan's genuine love for his running and business are infectious, and you're sure to enjoy all the twists and turns of our conversation.

Links & Resources from the Show:

• Follow Dylan on Instagram and Twitter
• Learn more about Dylan
• Connect with Dylan on Linked In
• Check out Freetrail and follow Freetrail on Instagram
• Listen to the Freetrail podcast
• Learn more about trail running

We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen.

Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need.

I've been taking their Immune Support and multivitamin over the last month and I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs. I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex!

We're also supported by our very own strength training program, Bodyweight Power. This is the only bodyweight strength training program created specifically for endurance runners that's periodized and focuses on power. I partnered with running coach, physical therapist, and certified strength coach Victoria Sekely to make this program possible. That means it's running coach, PT, and strength coach approved!

It's time to treat yourself, so make a commitment to get stronger and stay healthy. You can use Bodyweight Power for years, gaining strength with each training cycle. Once you enroll, you also get free updates for life. Invest in your strength, injury resilience, and speed with Bodyweight Power.

Strength training is an essential component of becoming a better athlete. If you're a runner who's a newbie in the gym or an experienced weightlifter looking to run more regularly, you can balance your training to make it beneficial, fun and sustainable!

This week's podcast is from a conversation I had with Matt Chittim on the Rambling Runner Podcast. Matt is a runner and a coach, and his enthusiasm and knowledge about the sport has made his podcast enormously popular. We have covered an array of topics in our previous conversations, but this one focuses on one of my favorite topics: strength training.

Matt and I talk about some different aspects of strength training in this episode, including roadblocks that keep runners from getting into the gym, and why it's ok not to optimize every aspect of your training.

For more on this topic, get Strength Running's free strength course.

Our discussion also includes:

• The ubiquitous need for strength work, whether you're a new runner or an elite
• Why something is always better than nothing when it comes to weight training
• How obstacle course racing (OCR) has become a "gateway drug" into running
• Using a blend of the activities you love to keep running fun and sustainable
• The cautious approach to lifting heavy in the gym

My conversations with Matt are always fun, energetic and informative. Enjoy!

Links & Resources from the Show:

• Listen to The Rambling Runner Podcast
• Follow The Rambling Runner on Instagram
• Listen to my recent conversation with Matt on engineering a comeback
• Get strong at home with Bodyweight Power
• Learn how to lift like the elites

We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen.

Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need.

I've been taking their Immune Support and multivitamin over the last month and I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs. I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex!

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

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

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

If your job requires unconventional hours, it can be a struggle to find the time to run. But with a little creativity, even runners with challenging schedules can train to improve and reach their goals!

This week's episode features a coaching call with two runners who work unconventional hours. While both have found a way to fit running into their hectic lives, we discuss strategies to help them continue to upgrade their training.

As an oncology nurse, Daryl works 12-13 hour shifts 3 days a week, in addition to her commute. She is on her feet for almost all of those hours, continuously working with patients. Tom juggles two jobs with one starting at 3 am, and on 3 days each week he has at most an hour to transition to his next shift. His work is also intensely physical in addition to the long hours.

Some of the strategies we touch on include:

• The importance of dominating your sleep
• Using cross-training to transition to a higher volume of running
• The best options for run workouts with limited time
• Where strength training fits in when you have a physically demanding job
• Why adding short, additional runs can make you a more durable runner

No matter what your schedule, you're bound to learn a lot from this discussion and be inspired by Daryl and Tom's commitment!

Links & Resources from the Show:

• Using sleep to enhance your training
• How to make pre-dawn running work for you
• Let me help you with your training!

We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen.

Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need.

I've been taking their Immune Support and multivitamin over the last month and I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs. I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex!

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

One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train.

I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable.

Are you a new runner or looking to get back into the sport after a long break? This episode is for you! We tackle all the questions to help you get started, run comfortably, and develop an amazing lifelong habit.

Mark Kennedy is an RRCA Certified Running Coach and the founder of the None to Run community, which also has its own podcast and app. What started as a blog has become an impressive community of new runners all sharing in their ongoing successes. Mark and I talk a bit about the community, but focus on listener generated questions that include:

• How do I establish a consistent running habit?
• How can I get back into running if I've spent years away from it?
• Are trails a suitable place for a new runner?
• What's the best way to implement strength training with my running?
• I've fallen in love with running! How soon can I think about running my first marathon?
• Am I going to harm my knees?

If you've been hoping for an episode that gets back to the basics, this is for you. Our conversation will help get you on your way to healthy, happy running!

Links & Resources from the Show:

• Follow Mark and None to Run on Instagram
• Visit the None to Run community
• Check out the articles in the None to Run Blog
• Let me help you finish your first 5k!

We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen.

Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need.

I've been taking their Immune Support and multivitamin over the last month and I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs. I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex!

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

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

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

Sam Murphy is a journalist, author and running coach. She has written for numerous newspapers and magazines over the last 20 years, and pens the enduring Murphy's Lore column in Runner's World magazine. As a long time runner, Sam has raced a variety of distances from 5Ks to ultras, and she earned her degree in sports and exercise science.

Sam and I discuss the common mistakes and misconceptions that can complicate marathon training, especially if you are new to the distance. Some of the myths we address include:

• The "perfect" training cycle - why it doesn't exist
• Why a 20 mile training run isn't always a necessity before the marathon
• Marathon training won't age you - if you do it right!
• Why training at faster paces isn't only for advanced runners
• Injury is NOT an expected part of the marathon training cycle
• You don't have to abstain from all alcohol during marathon training

Sam's blend of experience, wisdom, and humor make for an episode that runners of all levels can enjoy and benefit from. Whether you're planning your first or 50th marathon, you're bound to discover some valuable training insights!

Links & Resources from the Show:

• Check out Sam's newest book, Run Your Best Marathon
• Follow Sam on Instagram and Twitter
• Learn more about Sam on her website
• More books from Sam Murphy!
• Read more about the science of running and alcohol consumption here and here.

We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen.

Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need.

I've been taking their Immune Support and multivitamin over the last month and I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs. I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex!

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

One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train.

I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable.

For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out Athletic Greens to redeem your offer today.

Meet Meghann Featherstun - a Registered Dietitian and board certified specialist in sports dietetics. Meghann is also a talented runner, having broken 3 hours in the marathon after starting to run as an adult in 2009.

Throughout our discussion Meghann answers questions from listeners, in addition to many of my own! Some of these include:

• What's a normal blood glucose range and why might runners be different from the average population?
• What impact does training have on your blood glucose over time?
• How is your blood glucose and other lab work impacted by an event like a marathon?
• How should diabetics think differently about pre-run/pre-race fueling?
• What is the impact of carb loading on blood glucose?
• Is pre-run fasting ever beneficial?

Meghann does an outstanding job of making a complex topic interesting and relatable, and you're bound to learn a lot from her expertise!

Links & Resources from the Show:

• Visit Meghann on her website
• Follow Meghann on Instagram
• Learn more about the ins and outs of carb loading
• Make fueling less complicated with Nutrition for Runners
• Listen to my conversation with Dr. Stephanie Howe on running nutrition

We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen.

Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need.

I've been taking their Immune Support and multivitamin over the last month and I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs. I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex!

We're also supported by Strength Running's own Ultimate Training Bundle. Since 2010, Strength Running has helped runners around the world race faster, get stronger, and prevent more injuries with our evidence-based training programs and courses.

Now, you can get all of our best courses - High Performance Lifting, Injury Prevention for Runners, Bodyweight Power, Mindset Mastery, Nutrition for Runners, and Team Strength Running - at a massive 35% discount. Give yourself the gift of certainty this new year and get your running, strength training, nutrition, and mindset on the right track.

Get it here today!

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

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

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

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

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

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

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

Don't miss our other coaching call episodes:

• How to Escape a Running Rut
• How to Fix Knee Pain
• Running And Lifting: How Elizabeth Does Both As A Sub-3 Marathoner

Links & Resources from the Show:

• Learn more about running your fastest marathon as a master
• Engineering a marathon PR as master's runner
• See how High Performance Lifting can benefit your running
• Run coaching to help you set new PRs

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

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

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

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

One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train.

I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable.

For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out Athletic Greens to redeem your offer today.

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

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

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

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

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

Links & Resources from the Show:

• Visit Grayson's website
• Follow Grayson on Instagram
• Learn more about Grayson
• Read about Grayson's cross training adventures
• Let me help you prevent injuries!

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

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

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

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

Elemental Labs' products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day.

The citrus flavor has quickly become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium.

There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out Elemental Labs to try their new flavor or get a free sampler pack.

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

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

More resources:

• Base Training 101
• Training Programs
• How to build a bigger base

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

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

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

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

One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train.

I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable.

For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop – the choice is yours. Check out Athletic Greens to redeem your offer today.

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

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

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

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

Links & Resources from the Show:

• Learn more about Greg's work
• Work on your own mental skills with our free mindset email course
• Take our mindset course!

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

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

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

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

Elemental Labs' products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day.

The citrus flavor has quickly become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium.

There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out Elemental Labs to try their new flavor or get a free sampler pack.

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

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

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

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

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

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

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

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

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

One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train.

I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable.

For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out Athletic Greens to redeem your offer today.