Running Rogue

Latest Episodes:

Special Edition Episode: Breaking 60 and NYC Marathon Recap Nov 07, 2017

Show notes

In this special edition episode, we give full recaps on Chris's attempt to break the 60 minute barrier at Run for the Water and on the NYC Marathon. We talk about Chris's race, Shalane's win, Meb's final chapter, and more!

Episode #48: Seven Pillars of Running Wisdom with Alex Hutchinson Nov 06, 2017

Show notes

We kick off this episode with a rare rant from Chris and then spend the bulk of the episode interviewing Alex Hutchinson on his recent final article with Runner's World - 7 Pillars of Running Wisdom (linked below). We walk through each of those 7 pillars in depth and get more color commentary and additional info from Alex.

After earning his PhD in Physics from the University of Cambridge, Alex has been writing his Sweat Science blog for 10 years exploring the science behind running. Previously with Runner's World and now with Outside magazine, he continues his pursuit of the truth on the science of sport. You can find more from Alex at the links below:

7 Pillars:

https://www.runnersworld.com/sweat-science/the-seven-pillars-of-running-wisdom

Sweat Science Blogs with Runner's World:

https://www.runnersworld.com/sweat-science/

Sweat Science Blogs with Outside Magazine:

https://www.outsideonline.com/1745511/alex-hutchinson

Link to buy Alex's upcoming book on Amazon:

https://www.amazon.com/Endure-Curiously-Elastic-Limits-Performance/dp/0062499866

Episode #47: NYC Preview and G.O.A.T Series, Part 1 Oct 30, 2017

Show notes

We kick off this episode with a New York City Marathon preview including our predictions for a stacked women's race. We also talk about Meb's final marathon and what to expect on the men's side.

Then, John Schrup joins us as we begin a new series discussing the greatest male distance runners of all time including why they might be the greatest and what we can learn from their training methods. We will continue the series in future episodes to discuss the greatest women and US runners of all time. Stay tuned for more from this series.

Episode #46: Race Strategy from 5K to Marathon Oct 23, 2017

Show notes

In this episode of Running Rogue, we share our tips on race strategy for the 5K, 10K, Half Marathon and Marathon. We've discussed marathon strategy before (in Episode 5), but we haven't covered the other distances. Listen in to learn about to optimize pacing for all those distances in order to run a shiny new PR.

The articles we reference:

NY Times study:

https://www.nytimes.com/2017/10/11/well/move/what-half-marathons-teach-us-about-running-a-marathon.html?emc=eta1

Article on Aliphine Tuliamuk:

http://www.espn.com/espnw/life-style/article/20991883/the-inspiring-story-aliphine-tuliamuk-rise-top-elite-running

Article on optimal pacing:

https://www.runnersworld.com/racing/learn-to-pace-like-a-pro

Episode #45: Performance Nutrition (+ Sleep) Oct 15, 2017

Show notes

As promised in Episode #42 on the One Percents, we cover performance nutrition and sleep with special guest Megan Lyons from the Lyons' Share Wellness in Dallas. Learn why vegetables are so important and whether or not you should carbo load, plus much more.

And, by way of introduction, we get a full recap on Chris's first ever road race victory at the Run Free Texas 8K in Austin. Congrats Chris!

Special Edition Episode: Chicago Marathon Recap Oct 12, 2017

Show notes

We had two Americans on the podium in Chicago this year including the first American-born winner in the men's race in 35 years. Steve and Chris break it all down with this week's Chicago Marathon recap episode. Enjoy!

Episode #44: Listener Questions Oct 09, 2017

Show notes

In this episode, we answer listener questions from Josh in Kentucky, Scott in the UK, and an Austin local. Questions include: "how do I know when I have graduated from being an aerobic baby?" and "what do I do if I've lost motivation and need to find it again?"

Plus, in the opener, we discuss drama at the US 10 Mile Championships and 7 pillars of Running Wisdom from Alex Hutchinson in his final Runner's World article.

Links here:

US 10 Mile Champs:

https://www.runnersworld.com/elite-runners/one-photo-captures-three-races-that-were-thisclose

7 Pillars:

https://www.runnersworld.com/sweat-science/the-seven-pillars-of-running-wisdom

Episode #43: Running and Pregnancy Oct 02, 2017

Show notes

We open the show talking about the Boston Marathon and the 3:23 buffer now required beneath your qualifying standard in order to actually be able to race. Is that fair? Is there a better way? Steve and Chris sound off.

Then, we bring on Karen Rooff, a perinatal fitness specialist, to talk about all things running and pregnancy. She been training pregnant women for 10 years and gives her perspective on running during and after pregnancy. There is lots to learn here for women that are pregnant or perhaps hoping to be soon, but we believe this show is for all men and women who need to understand more about the experience of training with a baby on board.

Special Edition Episode: Berlin Marathon Recap Sep 28, 2017

Show notes

As promised, Steve and Chris break down the Berlin Marathon on Sunday and give you their thoughts on Kipchoge's great victory and Cherono's marathon resurgence.

Episode #42: The One Percents Sep 25, 2017

Show notes

In this episode, we talk about the little extras that add up to be big things on your journey to being a healthier and stronger runner. From strength to stretching to foam rolling and massage, we talk about the supplemental activities you should be doing to become your fastest self.

Here are links to the content we discussed:

a. Form Drills: https://www.youtube.com/watch?v=F3lkmOrXTBA

b. Stretching video: https://www.youtube.com/watch?v=MHeN3fc9zZQ

c. Foot drills: https://www.youtube.com/watch?v=7cTea1Maw24

d. Strength/mobility exercises: - Hip swings (15 x forward/back, 15 x side to side), repeat each leg - Ankle rolls/balance (lift one leg, roll opposite ankle 30 secs each direction), repeat each leg - Single leg dead lifts, no weight (10 per leg) - Jane fondas (aka clam shells), 15 per side - Donkey kicks, 15 per side (on all fours, kicking one leg straight back and up) - Fire hydrants, 15 per side - Planks, 45 secs each direction (front, left, right, back) - Supermans, 6 x 10 secs per superman - Walking lunges, 10-15 steps per leg

(Note: google any of the above if you need info on how to do each exercise)

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