The Strength Running Podcast

Jay Dicharry is a physical therapist who rose to prominence as an expert in biomechanical analysis as Director of the SPEED Clinic at the University of Virginia.

He has written two books that are highly recommended for our community: Anatomy for Runners and Running Rewired. Jay also consults for several footwear companies, the US Air Force, and USA Track and Field.

Recently, Jay created and founded MOBO Board, an innovative foot stability tool.

In this episode we talk about the 4 skills that Jay deems absolutely necessary for healthy, pain-free running. Those are postural control, rotational stability, hip dominance, and individual skeletal alignment. We go into detail on all of these, talking about what they are, why they're important, and how to build these skills into your training.

For more on injury prevention, join our free prevention course here.

Ryan Banta is a coach with more than 19 years of experience and the author of the Sprinter's Compendium. At the high school level, Ryan has produced 135 All-State medalists, including 10 state champions and 15 runners-up. His teams have won 12 district championships and 5 top five state finishes in the last nine seasons.

He has been elected Missouri Track and Cross Country Coaches Association (MTCCCA) president and served on the Missouri State High School Activities Association (MSHSAA) advisory board.

In this podcast, we discuss:

• Prevention of sprinting-related injuries
• Common training errors in pursuit of speed
• Mechanics of maximum velocity running
• The speed development differences between teenagers and adults

In the spirit of this year's Take Action theme, we leave off with a number of actionable steps that any runner can take to improve their speed.

Show Links & Resources:

• Connect with Ryan on Twitter
• Check out his videos on YouTube
• Books mentioned by Ryan
  • Supertraining by Yuri Verkhoshansky
  • Becoming a Supple Leopard by Kelly Starrett

Thank You PWURE!

Our newest sponsor is PWURE; learn more about them at pwure.com. They're offering 20% off your first month with code "nextlevel" at checkout.

Using either your Strava data or an online consultation, they create pre-run and post-run personalized shakes using organic ingredients. They're the first company to use your fitness data to craft on-demand nutrition - I think the potential of this is awesome and it reminds me of the testing and effort that goes into elite marathoners and their fueling.

PWURE has been testing their products with pro runners and the promise here is that they can deliver optimized, better ratios of carbohydrate to protein so you can perform better and recover faster. You get a post-workout dose recommendation so everything they make and recommend is unique to you.

All of their formulas can be made vegan, there are four flavors to choose from, and you can even add vitamins. 82% of users saw performance and recovery improvement after one month and 86% would recommend it to a friend.

See all PWURE have to offer and don't forget that code nextlevel will save you 20% on your first month.

Tom Schwartz, also known as Tinman, has over 30 years of coaching experience. He has worked with youth runners, masters, and professionals. Tom has developed dozens of D1 collegiate athletes, national champions, and national record holders and works with athletes across every distance and on every terrain from the track, road, to trail.

Tom has a bachelor's degree in Exercise Science with a minor in Coaching, a master's in Human Performance, an MBA, and is currently working on his PhD in Health & Human Performance. You might recognize Tom as the coach of Drew Hunter, one of the fastest high schoolers ever a few years ago. Drew is now running professionally for Adidas on the Tinman Elite team in Boulder, CO.

In today's podcast, we talk about all the things that make teams special and how Tom works with his athletes to create a greater good in our world. We cover topics on:

• Elements of a successful team
• Life skills we can learn from running
  • Delayed gratification
  • Self discipline
  • Modulation
  • Purpose
  • Specificity
• Coaching athletes of all ages, abilities, and events
• Tom's training philosophy to "keep the ball rolling"

And of course, Tom shares so much wisdom and inspiration for all of us involved in the sport.

Our show is supported by our longtime sponsor InsideTracker. Today, more than ever, it's essential that we're making the right decisions to keep our bodies healthy. To help us be resilient, prevent over-training, and optimize our running to get the most from it.

InsideTracker is the ultra-personalized nutrition platform that analyzes your blood and DNA biomarkers along with your lifestyle habits to help you optimize your body and reach your goals.

InsideTracker's patented system will transform your body's data into knowledge, insights, and a customized action plan of science-backed recommendations. The data can help you determine whether you're running too much, not enough, or have some other issues that could be affecting your recovery or performance. I recently had my own blood drawn and am glad to report that my results indicate that everything is in a healthy range.

If you're ready to take control of your health and optimize your training, InsideTracker offers a selection of plans that best suit your needs. Use Code STRENGTHRUNNING at InsideTracker to save 10% of any of their tests.

This episode is all about the off-season. The "in between" time between seasons of running. You'll learn how to best structure this time based on your goals, weaknesses, and ability.

This episode was the suggestion from a listener. He asked if I could talk about what runners should do after they run a marathon but before they start their next big training block. Now, whether you're training for a marathon or any distance race, this is a great question.

A good example is what to do after the Boston Marathon but before you start training for the NYC marathon. If you train for 16 weeks for New York, that puts the beginning of your training in late July. Assuming you take a full two weeks off from running after Boston, you're left with 11 weeks. What do you do with that time period?

Our sponsor is the first tech-enabled sports nutrition company - PWURE that you can find at pwure.com. You hook up your Strava profile or do an online consultation to create personalized pre- and post-run shakes from organic ingredients. Use code 'nextlevel' to save 20% on your first month.

Eli Asch is currently the Race Director for the Twin Cities Marathon. Prior to this role, he directed the California International Marathon (CIM), which hosted two USATF marathon national championships. Under his direction, CIM was the fastest-growing major marathon in America.

Eli also served as the Logistics and Operations Manager for the Austin Marathon and Half Marathon events. He holds an MBA in Sports Business from San Diego State University and a BA in English from Whitman College, where he was captain of the cross country team.

I wanted to bring Eli on the podcast to share the details of what it takes to put on a major marathon race.

We talk about:

• Nitty gritty details of getting a race permit
• How races are measured and certified
• Reconciling your GPS watch data with the race distance
• Expanding the running community to be more inclusive
• What you can do now to support your favorite races

Enjoy my podcast with Eli and rejoice in the knowledge that races are, in fact, coming back!

Our show is supported by our longtime sponsor InsideTracker. Today, more than ever, it's essential that we're making the right decisions to keep our bodies healthy. To help us be resilient, prevent over-training, and optimize our running to get the most from it.

InsideTracker is the ultra-personalized nutrition platform that analyzes your blood and DNA biomarkers along with your lifestyle habits to help you optimize your body and reach your goals.

InsideTracker's patented system will transform your body's data into knowledge, insights, and a customized action plan of science-backed recommendations. The data can help you determine whether you're running too much, not enough, or have some other issues that could be affecting your recovery or performance. I recently had my own blood drawn and am glad to report that my results indicate that everything is in a healthy range.

If you're ready to take control of your health and optimize your training, InsideTracker offers a selection of plans that best suit your needs. Use Code STRENGTHRUNNING at InsideTracker to save 10% of any of their tests.

Noah Droddy is a professional runner, 2-time Olympic Trials Qualifier, 2-time collegiate All-American, and a 2:11 marathoner. He is sponsored by Saucony and trains under Richard Hansen in Boulder, Colorado for the Roots Running Project. His sights are currently set on breaking the 2:10 marathon barrier, which he shares about in this podcast.

Noah's path to professional running was indirect, to say the least. He ran through high school and college but didn't take it too seriously. In fact, Noah attributes this casual approach to his decision to go all in on the sport.

Noah is also one of very few runners to turn pro after a Division 3 college career, making his trajectory even more impressive.

I caught up with him to ask about his current training and how he has been able to make such leaps in his performance. We cover many topics, including:

• Work ethic to pursue your goals
• Environmental factors that help your succeed
• Evolving pressures of a pro runner

This is an inspiring episode and I hope you'll enjoy Noah's energy and thoughtfulness as much as I did.

RESOURCES:

• Injury Prevention
• Train Your Mind
• Coaching

Our show is supported by our longtime sponsor InsideTracker. Today, more than ever, it's essential that we're making the right decisions to keep our bodies healthy. To help us be resilient, prevent over-training, and optimize our running to get the most from it.

InsideTracker is the ultra-personalized nutrition platform that analyzes your blood and DNA biomarkers along with your lifestyle habits to help you optimize your body and reach your goals.

InsideTracker's patented system will transform your body's data into knowledge, insights, and a customized action plan of science-backed recommendations. The data can help you determine whether you're running too much, not enough, or have some other issues that could be affecting your recovery or performance. I recently had my own blood drawn and am glad to report that my results indicate that everything is in a healthy range.

If you're ready to take control of your health and optimize your training, InsideTracker offers a selection of plans that best suit your needs. Use Code STRENGTHRUNNING at InsideTracker to save 10% of any of their tests.

Have you wondered if a BQ time is out of reach for you? Or if you're "good enough" to hire a coach? Or maybe you're still sorting out where running fits in with muscle building versus weight loss?

We have you covered. On today's episode, Anya and Jason discuss the common misconceptions, set the record straight, and offer our own experience while debunking the myths. Anya has joined Jason on previous episodes and if you'd like to hear more, listen to a Q&A for new runners and a discussion about recreational runners.

Anya has over a decade of running experience as a triathlete, marathoner, and ultra runner. She brings an interesting perspective as a mom and working professional (outside the running industry) that I think will appeal to many of our listeners.

And a big thanks to our sponsor, Inside Tracker, a company that helps endurance athletes optimize their training after taking a simple blood test. I'm a customer, I love their science-based approach, and I think this is one of those investments that actually make you into a better runner. Figure out if you're over- or under-training so you can train more effectively. Use code strengthrunning (no space) to save 10% on any of their blood testing kits at insidetracker.com.

Molly is one of the best runners in the world. She holds the American Record in the 10k, 20k, and the half marathon. She represented the United States at the 2012 Olympics, qualifying for the 5,000m final and finishing 11th.

Molly set the American Record in the 10k at the 2016 Olympics, finishing 5th overall. Later that same year she made her marathon debut at the NYC Marathon, making the podium in a 3rd place finish.

Molly's talents are indisputable. Not only does she have range in her performance across a variety of distances, but she also has longevity. Molly has been a professional runner for well over a decade.

In this podcast she shares about her unique training schedule and we also discuss:

• Training changes and records set during COVID
• How she stays motivated
• Advice for other runners in these challenging times
• Molly's new project (hint: it's a book!) releasing next year

Thank you Molly for joining us on the podcast!

Links & Resources from the Show:

• Hear injury prevention advice from Molly
• Follow Molly on Twitter and Instagram
• Keeping Track podcast hosted by Molly Huddle, Alysia Montano, and Roisin McGettigan

Our show is supported by our longtime sponsor InsideTracker. Today, more than ever, it's essential that we're making the right decisions to keep our bodies healthy. To help us be resilient, prevent over-training, and optimize our running to get the most from it.

InsideTracker is the ultra-personalized nutrition platform that analyzes your blood and DNA biomarkers along with your lifestyle habits to help you optimize your body and reach your goals.

InsideTracker's patented system will transform your body's data into knowledge, insights, and a customized action plan of science-backed recommendations. The data can help you determine whether you're running too much, not enough, or have some other issues that could be affecting your recovery or performance. I recently had my own blood drawn and look forward to sharing the results with you soon.

If you're ready to take control of your health and optimize your training, InsideTracker is offering their best deal of the year with $200 off their Ultimate Plan, which is their most comprehensive package.

Use Code GIFTFROMSTRENGTHRUN at InsideTracker to claim your savings.

Alex Hutchinson holds a PhD in Physics from Cambridge, a Master's in Journalism from Columbia, and is a former national-class runner in Canada. He has written for Runner's World, Outside Online, The Globe and Mail, Popular Mechanics, and many other major media.

I am a big fan of his fitness books as well. He wrote:

• Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance
• Which Comes First, Cardio or Weights?

Alex and I have partnered together before to bring you expert advise. We also recorded a podcast episode on the limits of human endurance.

On today's episode, I wanted to have an in-depth conversation about all things related to tapering.

I asked you, our Strength Running community on Instagram and Twitter, for questions that you may have. You guys rock, as always! Thanks for your thoughtful questions and helping to guide the conversation.

If this episode was helpful, a rating and review in Apple Music is most appreciated!

Self-efficacy is one of the most important concepts in the world of performance psychology. Most of us understand this idea as "confidence" but it's actually more specific than that. It means:

"Self-efficacy refers to an individual's belief in his or her capacity to execute behaviors necessary to produce specific performance attainments."

Now you might have a lot of questions:

• How can we better prioritize our mental fitness so that we believe in our abilities?
• What are the sources of self-efficacy so we can draw from them during training?
• How can we use mantras for running to our advantage?
• Are there strategies for building confidence training (or self-efficacy training) into our running?

To help us answer these critical questions, I invited Dr. Amber Shipherd onto the podcast.

Dr. Amber Shipherd is an assistant professor and performance psychology program coordinator at Texas A&M University-Kingsville. She's also a certified mental performance consultant and owner of Next Level Mind Consulting.

She is a member of the US Olympic and Paralympic Committee Sports Psychology Registry and an Executive Committee Member with the Association for Applied Sport Psychology.

And thankfully for us, she's an expert on self-efficacy!

She joins us on the Strength Running Podcast to discuss the intricacies of confidence:

• Why confidence is not nearly as valuable as self-efficacy
• Strategies for building self-efficacy while running
• Mindset traps that sap confidence and leave you doubting yourself
• Best practices for incorporating imagery and personal affirmations in your running

Links & Resources from the Show:

• Follow Amber on Twitter
• Visit Amber's website
• How to thrive during adversity
• My favorite mantras

Most diets claim to deliver one big goal. For some, that's making the body more alkaline (the opposite of acidic). Others promise to help you lose weight, reduce inflammation, improve gut health, increase mental clarity, burn fat, and generally just "upgrade your life."

But are they real? Do these diets deliver on their promises? And they worth the hassle?

These are critical questions because our nutrition and fueling is paramount to our success as runners. And as the saying goes, garbage in means garbage out.

The days of believing that "the furnace will burn anything if the fire is hot enough" are over. We now know that nutrition plays a leading role in how energized we feel, how well we recover from hard efforts, and our general health and longevity.

Without good nutrition, we're setting ourselves up for failure.

But do we need a specific diet? To get a clear answer, I invited Registered Dietitian (and certified running coach) Claire Shorenstein to the podcast.

Claire Shorenstein is a RRCA certified running coach, Registered Dietitian, and host of the Eat for Endurance Podcast. She has a private practice in New York where she puts her Master's degree in clinical nutrition to good use.

We first met back in 2015 at the National Endurance Sports Summit at Princeton Univeristy where we both participated on a panel about fueling for endurance running. Since then, I've seen her name pop up in Runner's World, Salon, Food & Wine, and other big media outlets.

She joins us for a two-part discussion. Part 1 focuses on three specific diets: the alkaline, anti-inflammatory, and microbiome (or gut health) diets. We talk about the goals of each diet, how they claim to deliver results, and whether or not it's a good choice for runners.

Part 2 is about diets and eating for endurance. We talk more broadly about eating healthy, the rules that we each follow (and break regularly), and why runners should think twice about following a strict diet.

Links & Resources from the Show:

• Claire's website
• Follow Claire on Instagram or Facebook
• Strength Running's free nutrition course
• More Q&A with a Registered Dietitian
• SR's Running for Weight Loss resource page

Breaking through a performance plateau when you seem to be slowing down can be frustrating. Running improvement sometimes can be difficult.

How do you train differently? What are the low-risk, high-reward activities that will prompt you to keep improving?

Sometimes, a fresh set of eyes on your training is what it takes. Use the improvement suggestions in this episode to help you think more strategically about your training, challenge yourself to try something new, and get out of your comfort zone.

For more, visit strengthrunning.com or our youtube channel.

Our sponsor for this episode of the podcast is SteadyMD. They pair you with a primary care doctor, online, who's available via phone, text, or video for all of your needs. It's tele-medicine at its finest.

And not just any doctor, but a fellow runner who understands the training process, your recovery needs, repetitive stress injuries, and can easily order you blood work, referrals for specialists, and more. Dr. Josh Emdur leads the program and he's a sub-3 marathoner!

Visit SteadymD to learn more about this innovative medical service for endurance runners and reserve your spot.

Brian Zuleger is a professor of sport psychology at Adams State University, where he is also the mental strength coach for the Cross Country and Track and Field teams. He works directly with athletes in an integrative, holistic approach.

Brian is a certified Exercise Physiologist from the American College of Sports Medicine. He applies his education with the athletes he works with as a personal trainer and coach.

We discuss the partnership that he has with athletes, the skills that they focus on, and their unique psychology. We talk about the advantages and disadvantages of the youthful mindset, as well as what adult runners can take away.

We also talk about:

• Healthy ways to view competition
• Temptation of numbers-driven outcomes
• Getting unstuck after a bad workout
• Advantages of having a team

Show Links & Resources:

• Check out Brian's website
• Connect on Instagram
• Sign up for our free course on confidence, focus, and mental toughness

Thank you to the Run Smarter Podcast!

The Run Smarter Podcast is our newest sponsor that I know you'll love. Hosted by Brodie Sharpe, an expert in physiology, it aims to bridge the information gap for recreational runners and the field of physiotherapy.

Brodie is an expert in this and is passionate about helping runners perform their best. Alongside the valuable resources shared in the Run Smarter Podcast, he offers online physiotherapy to help runners recovery from injuries.

When I joined Brodie to discuss how to create the best training plan, I was impressed with his thoughtful questions and commitment to science-based information. Check out more of his episodes on The Run Smarter Podcast and subscribe to get the newest ones. I know you'll really enjoy it!

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

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

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

We divided the questions into several categories:

• Getting started - the "how" and "why" of running
• Training strategies - we discuss different paces, stretching routines, and goals
• Fueling - details for drinking and eating on the run
• Your body's performance while running
• Mental skills for runners

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

Thank You PATH Projects!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

• Mantras for running
• Mental toughness training
• Additional tips from a sports phycologist

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

Thank You PATH Projects!

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

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

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

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

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

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

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

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

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

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

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

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

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

A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors.

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

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

There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense.

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

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

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

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

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

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

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

Show Links & Resources:

• Follow Tyler on Instagram and Strava
• Read more about the Chaski Challenge
• Find other virtual races for 2020
• Virtual race strategy

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

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

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

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

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

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

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

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

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

Show Links & Resources:

• Connect on Twitter
• Find more of Shawn's content on his website
• Science of Ultra podcast
• Learn more in my guide to ultra running

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

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

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

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

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

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

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

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

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

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

Show Links & Resources:

• Find Anne at: fannetasticfood.com and annetherd.com
• Connect on Instagram and Twitter
• Recipes for fueling your runs:
  • Nut Butter Stuffed Salty Dates
  • Salty Maple Nut Energy Bites
• Nutrition for Runners

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

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

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

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

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

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

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

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

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

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

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

In this episode we also cover:

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

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

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

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

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

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

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

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

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

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

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

Show Links & Resources:

• Connect with Anya on Instagram
• Learn more on her website
• See the training plans that Anya used
• Inspiring books on ultra running:
  • Finding Ultra by Rich Roll
  • Eat and Run by Scott Jurek

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

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

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

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

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

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

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

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

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

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

Show Links & Resources:

• Learn more about Todd at his website
• Connect with Todd on Twitter
• Todd's book: Playing With Movement: How to Explore the Many Dimensions of Physical Health and Performance
• Strength series: High Performance Lifting

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

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

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

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

Our guest is none other than 2004 Olympian Carrie Tollefson.

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

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

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

Show Links & Resources:

• Carrie's social: Instagram and Twitter
• Learn more on her website
• Join the conversation on Instagram
• Become a member of the Strength Running community

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

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

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

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

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

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

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

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

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

We touch on many different topics, including:

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

A big thanks to our newest sponsor, Elemental Labs, for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors.

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

There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense.

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

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

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

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

In this conversation, we also talk about:

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

Show Links & Resources:

• Follow Madeline's journey on her website and Instagram
• See her workouts on Strava
• Check out the tracking journal that Madeline uses
• Injury Prevention course
• 9 Pro runners on recovery and prevention

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

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

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

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

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

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

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

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

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

Your training must be consistent: uninterrupted and continuous.

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

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

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

Thank You Elemental Labs!

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

Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. Those low sodium symptoms can be headaches, low energy, muscle cramps, and even insomnia.

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

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

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

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

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

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

In this conversation, we also discuss:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

In this episode as Jason and Amelia discuss:

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

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

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

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

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

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

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

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

In this episode, coach Jason Fitzgerald discusses:

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

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

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

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

See all the details at strengthrunning.com/mindset/

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

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

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

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

In this conversation, Cindra also provides actionable steps for:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

We also address questions such as:

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

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

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

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

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

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

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

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

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

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

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

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

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

Duane and Jason also talk about:

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

Show Links & Resources:

• Check out Duane's website at SPARK Physical Therapy
• Duane's Healthy Runner Facebook group
• See exercise videos on his YouTube channel
• Healthy Runner podcast
• Everything you need to know about tight hamstrings
• Our best injury prevention advice

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

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

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

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

We'll talk about:

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

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

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

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

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

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

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

Topics from this episode include:

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

Show Links & Resources:

• Strength Running's free strength ecourse
• Weight training for runners
• Follow Scott on Twitter
• Learn more about Colorado College
• Stock a home gym for less than $100

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

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

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

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

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

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

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

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

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

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

Thank you for listening.

Resources:

• Training plans, running programs, and coaching
• Join our community
• Get our best injury prevention advice

Angie Spencer is the cohost of the Marathon Training Academy Podcast and someone who just finished the 50 state challenge.

But she added two important twists: first, not every race was a marathon. Some of them were ultramarathons!

And she didn't run all of the marathons just to finish them. In fact, her 50th marathon this past January in Hawaii was a substantial Personal Best.

How in the world did Angie run a PR in the marathon - a BQ no less - more than a decade after starting the challenge?

She's on the pod to talk about just that. We're also discussing:

• How she maintained her motivation over more than 10 years to finish the 50 state challenge
• The mistakes she'd avoid if she were to start over again
• How her training evolved to make her into a more resilient, stronger, faster marathoner
• What's next for Angie after completing such a long-term goal

If you're thinking about committing to a monumental goal like a multi-year running streak, 50 marathons in all 50 states, or even a time-based goal like a sub-3 marathon, this episode with Angie Spencer is for you.

Resources & Links:

• Listen to the MTA Podcast with hosts Angie and Trevor Spencer
• See the MTA blog
• Follow MTA on Instagram and Twitter
• How to recover from a marathon
• How to qualify for the Boston Marathon
• How to run your first marathon

Thank you Angie for sharing your story with us on the podcast! Be sure to say hi on Instagram!

This episode of the Strength Running Podcast is sponsored by PATH Projects. They're an online-only retailer of high-quality running gear and apparel that I'm falling in love with (and they're giving away three $75 gift cards!).

Currently, I'm wearing the Sykes 5″ Shorts (see them in action in this video), the Pyrinees hooded sweatshirt, and the Torch base liner. Their gear is unique, stylish, and a premium quality that feels great to wear. And because there's no retail markup, PATH is quite affordable.

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

Check out their full lineup of shorts, tops, hats, and base liners on their site – and don't forget to enter to win one of three $75 gift cards at PathProjects.com (the giveaway ends on May 3rd!).

One of my goals with Strength Running is to prevent you from making the same mistakes that I've made in my own running career. Because I've made almost all of them!

Some of my "favorite" mistakes have been:

• Running my easy days too hard
• Not doing any dynamic warm up exercises before each run
• Inconsistently completing my strength exercises
• Relying too much on intensity and brutal workouts to "prove" my fitness

Now, my coaching philosophy is more balanced. There's less pressure on any one individual workout and more on the total body of work completed during a training cycle.

And today on the podcast, I want to show you what that looks like in practice.

Brian is in his mid-40's and started running about five years ago. He's run a variety of races but only one marathon. A big reason why is that he's had a lot of injuries from knee pain, glute problems, and IT Band Syndrome.

We're discussing:

• How Brian typically prepares for the marathon
• His background in other sports
• The steps he can take to prioritize healthy, pain-free running
• Marathon training fundamentals

Show Links & Resources:

• Injury prevention for runners ecourse
• Elite runners on recovery and staying healthy
• Sub 3 hour marathon training
• How to run your fastest marathon

Thanks Brian for sharing your running life with us!

PATH Projects made this episode of the podcast possible. They're an online-only retailer of high-quality running gear and apparel that I'm falling in love with (and they're giving away three $75 gift cards!).

Currently, I'm wearing the Sykes 5″ Shorts (see them in action in this video), the Pyrinees hooded sweatshirt, and the Torch base liner. Their gear is unique, stylish, and a premium quality that feels great to wear. And because there's no retail markup, PATH is quite affordable.

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

Check out their full lineup of shorts, tops, hats, and base liners on their site - and don't forget to enter to win one of three $75 gift cards at PathProjects.com.

Victoria Sekely was a varsity tennis player at Georgetown where she got her undergraduate degree in human sciences. She then went to New York University and earned her doctorate in physical therapy.

She's a USATF-certified running coach, certified Kinesio Taping practitioner, and received her certified strength and conditioning specialist (CSCS) certification from the National Strength & Conditioning Association.

In this episode of the podcast, we're discussing a variety of weaknesses that are common in runners and how to address them:

• A history of repeated and chronic injuries
• No strength training or a lack of strength
• An inability to run higher mileage
• Poor technique

With races cancelled for the foreseeable future, now is the time to put in the real work of improving (instead of racing). Focus on training, identify your weak areas, and make your comeback to racing stronger than ever.

Show Links & Resources:

• Follow Victoria on Instagram
• Victoria Sekely's website
• Our best injury prevention advice
• How to improve your running technique
• Create a bodyweight exercise routine

Thank you Victoria for sharing your expertise and helping us stay healthy!

PATH Projects made this episode of the podcast possible. They're an online-only retailer of high-quality running gear and apparel that I'm falling in love with.

Currently, I'm wearing the Sykes 5" Shorts (see them in action in this video), the Pyrinees hooded sweatshirt, and the Torch base liner. Their gear is unique, stylish, and a premium quality that feels great to wear. And because there's no retail markup, PATH is quite affordable.

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

Check out their full lineup of shorts, tops, hats, and base liners at PathProjects.com.

Luke Tyburski has overcome more in his relatively short life than most of us. His dream as a child was to play professional soccer on the world stage. And he accomplished exactly that as an adult, playing in lower-level professional leagues in California, Louisiana, and the UK.

But his dreams were cut short after a series of debilitating injuries. He couldn't maintain the workload of a high-level soccer player without getting hurt.

Soon, he succumbed to severe clinical depression. With no backup plan and thoughts of suicide running through his mind, Luke felt lost.

But then he discovered endurance sports.

Reinventing himself as an ultra-endurance adventurer, Luke started competing in the most brutal events on the planet:

• The Ultimate Triathlon - a 12-day, 2,000km triathlon across multiple countries
• Marathon des Sables - a 6-day, 156-mile ultramarathon in the Sahara Desert
• The Everest Ultramarathon - a 40-mile ultra going down from Base Camp (elevation 17,000 feet)

And these are just the most extreme events!

Now, Luke is still focused on ultra-endurance events but also in sharing his journey.

In this episode of the podcast, Luke and I talk about his background as a soccer player and how he decided to become an ultra-endurance athlete.

Specifically, we discuss:

• What he learned from being injured so frequently as a soccer player
• How those injuries influence his training for running events
• The shifts in mindset that were required to transition from soccer to ultra running
• How running helped him fight his clinical depression
• What keeps Luke motivated today

Luke is a teacher and has a way of lifting up those around him. I felt inspired, motivated, and in a positive state of mind after I spoke with him and I know you will, too!

Show Links & Resources:

• Visit Luke Tyburski's website
• Chasing Extreme: A Journey of Overcoming Obstacles & Depression to Embrace a Life of Extreme Adventure
• The Ultimate Triathlon documentary
• Get $150 off his mindset course with code SRMINDSET
• Follow Luke on Twitter
• Mental toughness training
• How to beat pre-race anxiety

Our sponsor for this episode of the podcast is SteadyMD. They pair you with a primary care doctor, online, who's available via phone, text, or video for all of your needs. It's tele-medicine at its finest.

And not just any doctor, but a fellow runner who understands the training process, your recovery needs, repetitive stress injuries, and can easily order you blood work, referrals for specialists, and more. Dr. Josh Emdur leads the program and he's a sub-3 marathoner!

Visit SteadymD to learn more about this innovative medical service for endurance runners and reserve your spot.

Today on the podcast, we're talking with Emma Coburn on the incredible success she's had over the last few years.

For nearly a decade, Emma Coburn has been a force to be reckoned with in the 3,000m steeplechase - a notoriously difficult race that requires strength, coordination, and an unwavering focus.

In this conversation, we're discovering how Emma has engineered such a tremendous career over a long period of time. Emma and I talk about:

• What she's doing right now to maintain her momentum now that the 2020 Olympics have been postponed
• The training staples that are consistently present in her training
• Advice for runners who've had their spring races cancelled
• The elements of her training that have changed over time
• Her advice for high school girls transitioning to college track and cross country
• When she knows its time to move out of her comfort zone

Subscribe to the podcast in iTunes, Spotify, Stitcher, iHeartRadio, or Google Play.

Show Links & Resources:

• Follow Emma on Instagram or on Twitter
• Check out Emma's exercise bands (perfect for the ITB Rehab Routine)
• Listen to my interview with fellow steepler Courtney Frerichs
• Sign up for our injury prevention ecourse

A big thanks to our new sponsor, Elevate Running Camp! This is an awesome opportunity to enjoy some of the best trails in the country and a mecca for distance running in Boulder, Colorado.

Elevate is a 4-day, 3-night adult running camp with pro athletes, doctors, and other experts to help you make the most from the retreat. You'll be able to get a post-run massage, do some outdoor yoga, and most importantly, connect with other runners just like you. Plus, you get a swag bag and professional camp photos to post all over your Instagram account!

All ages and paces are welcomed and the price, excluding travel to Boulder, is all-inclusive with lots of great food for runners as well.

While registration is currently closed because of the coronavirus, I encourage you to sign up for their email list on their site. You'll be the first to know when registration reopens and when it does, you can use code elevatestrength200 to save $200 off a camp of your choice.

Abby Stanley is the assistant cross country and track coach for Cal Baptist and the cohost of the Up and Running Podcast.

She's also my teammate for Rambling Runner's Virtual Race Series Podcaster Challenge. And I'm happy she's on my team - she's a 2:52 marathoner, too!

Her first race ever was a marathon in college - not the best introduction to racing, but it got her hooked. Now, she surrounds herself with running as a coach and podcaster.

On the Strength Running podcast, we're discussing a wide-ranging set of issues designed to help you improve:

• What aspect of fitness do most runners need to develop?
• How does she focus on injury prevention - and what are the most effective prevention strategies?
• Should beginners race "complex" or challenging races?
• How can we adapt the lessons she's learned working with college athletes to us adult runners?

Subscribe to the podcast in iTunes, Spotify, Stitcher, iHeartRadio, or Google Play.

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

This episode answers the #1 question runners have asked over the last week: 'now that my spring race is canceled, what do I do now?'

You'll hear from Jen Miller, author of Running: A Love Story and the person behind the New York Times weekly running newsletter. She had a marathon and a 50k on her plate this spring but both races are canceled. Jason and Jen discuss what she can do now and her unique circumstances that take priority over running.

Team Strength Running - our virtual team - is open indefinitely to help you stay connected to the running community. This is our group coaching program where you get a coach, a library of training plans, strength and core routines, ongoing education with a new expert interview every week, and the support and camaraderie of having a network of other runners just like you. It's a team, after all!

If you'd like to see more details and potentially join, go to https://strengthrunning.com/join-the-team/ to learn more.

A virtual race series that I've joined is The Rambling Runner series. You can find more info at https://www.theramblingrunner.com/virtualraceseries or you can simply search for the rambling runner club on Strava and join from there. It's entirely free and this is one of the best opportunities to stay connected in the coming months.

This is an extra episode this week about the coronavirus. All of our lives have been disrupted over the last few weeks and things seem to be getting worse, so I wanted to give some advice to runners out there on how to handle their training and race schedule in a time like this.

Beth Skwarecki joins us to discuss pandemics from a historical perspective, talk more about why this is unlike the flu, and what you can do to keep yourself and loved ones healthy and safe.

Beth is the Health Editor of one of the largest blogs in the World, Lifehacker and runs their health and fitness vertical called Vitals. She has published two books - Genetics 101 and Outbreak! 50 Tales of Epidemics that Terrorized the World. Her work has been featured in Science, Medscape, Scientific American, and many other major media sources.

Be sure to stay tuned after our conversation; I'll be talking about what you can do to stay fit if you're isolated at home or if your spring race has been cancelled.

Use these routines to stay fit and strong at home:

• ITB Rehab Routine
• Standard Core Routine
• Gauntlet Plank Routine

Justin ran his first marathon last year in 3:53 after a few years of consistent running. But he's recently taken the last 6 months off from running for a move and a new PhD program.

His goal is to run a much faster marathon this fall. Without much race history and a relatively low training age, we're left with many questions:

• How will he do it?
• What aspects of his training demand improvement?
• What elements of training from his last cycle should remain the same?
• Should he start training for a fall marathon now?
• How can he take "the next step" with his running but also stay healthy?

The marathon is a uniquely difficult event so our preparation must be methodical. It's the longest distance that's not considered an ultra marathon. And while many ultras are on trails, most marathons are on the roads, providing far more stress and impact than a trail race.

Moreover, the human body is only capable of storing enough carbohydrates for about 20 miles of hard exercise. Hitting the wall - or the infamous marathon bonk - is because runners don't have enough carbs to fuel their high-intensity running.

Clearly, we need to take the marathon seriously.

And Justin is ready to do just that. In this episode, we're going to learn:

• His background and how long he's been running
• What his training was like for his first marathon
• His history with injuries and other race distances
• The strategy from March - October for a faster marathon
• What he should right now (note: it's not start training for his fall marathon)
• The concrete training upgrades he ought to make for a faster race

Justin is a regular runner just like all of us. He's a 25-year old PhD student living in Philadelphia who started taking running more seriously after he fell in love with his progress.

And now, he's starting to think about qualifying for Boston and potentially running a sub-3 marathon.

A graduate of Harvard Medical School, Dr. Metzl is one of the most highly regarded doctors for runners. He delivers lectures around the world and has published numerous peer-reviewed papers.

In addition to his medical practices in New York and Connecticut, Jordan has written several books for athletes including:

• Running Strong
• The Athlete's Book of Home Remedies
• The Exercise Cure

He's the creator of the IronStrength workout for runners and is a multiple marathon and Ironman finisher.

Today on the podcast, we're discussing how to keep you healthy and running stronger.

Our topics of discussion include:

• The importance of having a strong butt
• Strength training's (bloated?) injury prevention benefits
• Balancing high mileage with staying healthy
• The injury risks of highly cushioned shoes like the Nike Next%

Links & Resources From the Show:

• Follow Jordan on Instagram
• Prevention advice from the pro's
• Visit Jordan's website
• Strength routines for runners
• Our injury prevention email series

On Saturday, February 29, 2020 history was made in Atlanta Georgia as hundreds of athletes vied for the top 3 spots in the men's and women's Olympic Trials Marathon.

This episode was originally recorded for the Road to the Olympic Trials podcast, where it was released one day before this episode. It features a recap of the 2020 Men's & Women's Olympic Trials Marathons with Matt Chittim, host of that podcast as well as the Rambling Runner podcast.

This episode is sponsored by Inside Tracker, a company that helps endurance athletes optimize their training after taking a simple blood test. Figure out if you're over- or under-training so you catch these problems early and train more effectively. Use code strengthrunning (no space) to save 10% on any of their blood testing kits at insidetracker.com.

At this Olympic Trials, history was made, lifetime dreams were accomplished - and shattered, and Olympians were minted.

Nothing is more exciting than a 4-year quest to represent your country in the most competitive contest on Earth. The Olympic Games represent the best in humanity - and you're about to hear from two very excited running geeks who just watched the trials marathon. Matt and Jason had a blast talking about the breakaway performances, the unique difficulty of the Atlanta course, and surprises from this Olympic Trials.

Chris Johnson is a physical therapist, Ironman triathlete, coach, and a three-time All-American triathlete.

He started studying physical therapy as an undergraduate while he was captain of the tennis team at the University of Delaware. Chris then earned his PT degree while completing an orthopedic and sports graduate fellowship before working in New York City as a physical therapist and researcher.

Chris then moved to Seattle where he started Zeren Physical Therapy. He's also a certified triathlon coach, three-time All American triathlete, two time Kona Qualifier, and is currently ranked 16th in his age group in the country for long course racing.

I'm excited to bring you this conversation focused on injury prevention. We're exploring a lot of fascinating topics:

• Stride smoothness
• Form drills and corrective exercises
• Injury assessments (like the Functional Movement Screen)
• Predicting injuries
• Rehabilitation exercises vs. prevention exercises

Chris possesses a wealth of information about movement fluency, injury prevention, and treatment. I was honored to speak with him and I hope that you get a lot of value from this conversation.

Show Links & Resources:

• Follow Chris on Instagram
• The RunCadence app
• Chris' Physical Therapy Practice in Seattle, WA
• Elite Athletes on Injury Prevention (free)
• Running Injuries resource page

One of my favorite projects recently was asking nine elite athletes about their favorite injury prevention strategies.

The result is The Little Black Book of Prevention & Recovery. It features:

• Dathan Ritzenhein – 3x Olympian, 3x National Cross Country Champion
• Devon Yanko - 100k National Champion and 2012 Olympic Trials Marathon Qualifier
• David Roche – 2x National Trail Running Champion
• Amelia Boone – 3x World's Toughest Mudder Champion
• Andy Wacker – Trail Half Marathon National Champion
• Ian Sharman – 3x winner of the Leadville Trail 100
• Joseph Gray – Mount Washington American Record holder and World Mountain Running Champion
• Kelly O'Mara - Professional triathlete
• Max King – US National Ultra Running Champion and 2x winner World Warrior Dash Champion

Each of these athletes share their most effective recovery or injury prevention strategy – and you'll see a lot of options for staying healthy.

Strategies include post-race recovery, why eating is critical for prevention, how to come back to running after you get hurt (and what mistakes to avoid), and the power of eliminating busyness from your life.

Pick and choose the tactics that most resonate with you. Start using them and you'll start feeling a lot more resilient.

Click the image below to download the free book. Enjoy!