The Natural Running Network Live

Interview with The Movement Advocate Jun 01, 2023

As a coach, it is my belief that if you take the responsibility to lead athletes you should have a firm grasp on how to care for them, at the best and worst of times. RockTape has served as an incredible asset in my work for over a decade and this man is principally responsible for this education.

IF Kipchoge was paid to run the Marathon Barefoot Oct 17, 2022

NIke had invested a fortune to bring one of their Elite runners to the finish line of a marathon in under 2 hours. Eliud Kipchoge did just that. Of course, Nike monopolized on the event by creating a "special" racing shoe for him to wear which will pay them back a 1000 times over. The question is... IF Eliud Kipchoge was paid to attempt the Marathon record Barefoot would he ave been able to better or at least match his amazing finish time? Blue Benadum and I discuss.

Tired of getting injured doing OCR Races? Jan 16, 2022

Tired of getting injured doing OCR Races? A few things you can depend on, the sky is blue, grass is green and OCR athletes get injured. Out of love for participation in Spartan races and other OCR events, many enthusiastic OCR participants will find themselves suffering from injuries that could have been avoided. It’s a function of eduction and application. Racing is not training or vice versa. For over a decade Coach Richard Diaz has hosted running specific clinics that provide a wealth of information through clinical diagnostics, gait training and injury abatement solutions that are self help oriented and extremely effective. Did I mention we dial in your nutrition? Through our Resting metabolism assessment we can clearly define how effective your feeding habits are and show you how to develop a feeding strategy that is easy to follow and will balance your weight without sacrificing muscle! We also reveal your metabolic turn point so that your training intensities are always in control and progressive. If you have not had a chance to attend one of these clinics, we highly recommend that you listen or watch this entire broadcast. If you are interested in learning more about these clinics and upcoming dates, visit https://diazhumanperformance.com Follow this link if you wish to see the video version of this podcast:The Video version

Running Road vs. Trail - Dangers and Benefits Dec 09, 2021

Running Road VS. Trail So many athletes tell us they don't like running on road because its hard on their bodies. Is it the surface we choose to run on or something more? Coach Diaz sheds light and his opinion on the choice between Trail Running and Road Running. We will also offer some insights on shoe selection relative to task. What's your flavor? Why? Please leave us your comments and by all means... SUBSCRIBE!

Boost your Speed and Endurance using The Flow Method Nov 05, 2021

Regardless if you are a runner, Obstacle course athlete, Hyrox or even Crossfit, The FLow Method of training will boost your tolerance to fatigue and build your capacity to deal with lactate production, who many see as performance killer. This conversation revolves around Richard Diaz's recent book, Training the Dark Side. Our goal is to shed some light on frequently asked questions but the solution to truly understand the concepts, we recommend you get a copy of the book. It can be found on Amazon books or directly from Coach Diaz's website in digital download format. Https://Diazhumanperformance.com SHOW LESS

WHAT YOU SHOULD KNOW ABOUT... CBD'S Sep 06, 2019

It is surprising how many athletes i know who are using CBD's for a variety of reasons. The more I investigated the more I came to realize that CBD's are nature's anti-inflammatory solution and that is only the tip of the iceberg! This episode is a very in depth interview with Jay O'Hare founder of Venga Endurance an extremely high quality manufacture of CBD / Cannabidiol products and an Ultra distance runner who gets it. I know a lot of people who either shy away from the idea of taking a hemp based supplement in fear of being "dosed" with THC or just ill informed. This episode is for you! Once you've listened to what Jay and I have to say, you might want to circle back and chase the link: https://vengaendurance.com/ and use my promo code to get a price break! DHP10

The Spartan Trail Racing Series with Charlie Engle Aug 16, 2019

Spartan Races are now global and yet, they have been expanding theyre reach by including Trail Running events in tandum with many races around the country. This year marks the first year Spartan will host a Trail Running Championship with none other than Charlie Engle at the helm. This is an incredible opportunity for trail runners in that the prize purses doled out will be handsome. To learn more about the series and where the events are held listen to this episode and visit Spartan Racing online

The Dark Horse 8 Week CrossFit Training Plan Revealed Aug 12, 2019

It starts out seeming like "The Odd Couple" but ends up becoming a training program that has the potential to change the way CrossFit athletes approach their training. Richard Diaz is recognized in the Obstacle Racing community as world renowned Running mechanic and diagnostican. Ryan Fischer is arguably one of the best CrossFit athletes in the world. Together they created a program that is incredibly different but remarkably effective in "Battling the War on Fatigue". Release only 5 weeks ago and many of the first adopters are reporting personal records in CrossFit workouts that used to leave them flat on their faces! Give it a listen... If you're intrigued here's wher you can get your copy. https://www.gymryan.com/pages/endurance-rich-diaz

A Revolutionary Approach to CrossFit Training Revealed Aug 09, 2019

Before you freak out, no, I am not turning tail on OCR or endurance training programs. If you follow my work, you know that recently I developed a program in collaboration with Ryan Fischer an extremely talented CrossFit Athlete. This program has been out for a mere 5 weeks and meeting with rave responses. An OCR athlete would do well to consider this process as the theme of the project is “Winning the Battle with Fatigue”. It so happens that an early adopter who has been in the program for said five weeks was kind enough to share his experience thus far.. It’s worth a listen because his results are extraordinary. After you have a chance to hear his review feel free to reach out to him @mathewfreeman or pick up a copy of the program for yourself. Here is the link: https://www.gymryan.com/pages/endurance-rich-diaz

RYAN FISCHER – ELITE CROSSFIT ATHLETE May 31, 2019

What happens when you mix one badass CrossFit athlete with Coach Diaz in The Secret Lab? Answer: You get a hybrid training program that is sure to set the CrossFit community on fire! I know what you’re thinking… Coach Diaz and CrossFit? Had you asked me a year ago if this were ever likely to happen, I would have serious doubts. It took an introduction from Hunter McIntyre to bring Ryan Fischer and I together and I have to say, I was intrigued. Ryan is one of the fittest athletes I have ever met. When you consider the fact that he can deadlift 600 pounds (over 3 1/2 times his weight), clean and jerk 315, run a 53 sec. 400 meters and a 5 min mile. Most rational people would be hard pressed to disagree with me. This interview is way outside my playground and I love it! If you’re a Spartan athlete, participate in obstacle course racing yet still enjoy intense strength training, this episode is for you! We reference a few videos we did in The Secret Lab, if you want to see them Go to my YouTube Channel “Richard Diaz” and see these and many more!

Interview with the Co-Founder of Stick Mobility Dec 28, 2018

This episode sheds light on a training tool and training concepts that can make a tremendous difference in your ability to perform in a Spartan Race, as a runner and an athlete in common. I speak a lot about the role that stability and mobility plays in athleticism because in the absence thereof, there is only injuries. Full disclosure I am not sponsored by or paid to introduce these concepts or products on my show. I personally believe this is a tool that can truly make a difference if you follow the education they provide. I have invited Dennis Dumphy the cofounder of stickmobility on to share this info with you.

INTERVIEW with THE WORLD’S TOUGHEST MUDDER CHAMP 2018-KRIS MENDOZA Nov 23, 2018

They moved the venue to Georgia, nobody expected the event to be harder than it has been… but it was. Much harder. It was cold, very, very cold however still 100 miles were logged among two fierce competitors yet Kris Mendoza prevailed. This is an interview with Kris just after he’s had a chance to recover and collect his thoughts regarding the race frostbite and all! Another World’s Toughest Mudder is in the bag and a new champion has arisen! Kris Mendoza shares his insights, training prep and much more.

Questions regarding Running your first Ultra Marathon? Nov 16, 2018

Once again we invited folks to come on the show, pose questions on topics related to Obstacle Course Racing, Running or anything of that nature. Our guest is Jay Bode of the Overcome and Run Podcast. Someone you may have seen out on the race courses with his wife Heather. Jay is planning to run his first official Ultra marathon and had some questions regarding his training approach, recovery techniques and running shoe selection. This is a good place to start if you are planning a long distance race yourself!

Do You Need an Off Season in OCR? Nov 09, 2018

Recently I posted an offer for someone to be my guest and to pose some interesting questions regarding training and Obstacle Course Racing. An old friend/client Beni Gifford reached out with what I felt was some solid questions and here is what he wanted to know: I hear a lot of differing views regarding the concept of taking an off season and what it might look like, I am curious to get your take on this subject?How does periodization training fit into OCR?If someone (like me) wants to focus on developing “winning” speed for a 3K event such as NORAM, what should be the approach? This is just a sample of what we discussed, to find out my answers and more, you’re going to have to listen to the whole episode!

The Spartan World Championship - Dark Horse...Rebecca Hammond Aug 31, 2018

What seemed like completely out of nowhere, Rebecca Hammond came on to the Spartan OCR Elite field and made people take notice. Its almost unheard of for anyone to walk into the Spartan North American Championship course with only 2 prior events under her belt and cause a stir. Yet, cause a stir she did. Taking 2nd place among the most competitive pro’s in the sport, she now sets her sights on the Spartan World Championships and no one is laughing. You’ll have to listen to this episode to believe your ears. Dark Horse you say? It will be interesting to see how it shakes out.

OCR Running Questions and Answers Aug 17, 2018

There never seems to be an end to the questions that hard working OCR athletes have regarding their training and racing, with the help of one of our friends Jennifer Herring, Coach Richard Diaz tries to offer his opinion and advice on these topics: Heart rate seems to need a longer pre-race warm up, why?How do I transition to a zero drop shoe?Why do I have a hard time with my cadence?What is enough aerobic training and what is too much? These and many more! As a reward for posting the questions, we are going to award one of the people that asked the best question a free Virtual video gait analysis, you need to listen to find out who it is!

Spartan 4-0, The Biggest OCR Team in the World Aug 10, 2018

By now, everyone is aware that OCR is here to stay. Some thought it to be a fad, if that's true, I know of over 13,000 dedicated athletes in one single group who might argue the point. What I believe to be true is that the everyday athletes and fitness enthusiasts who have been drinking the Kool Aid and making it out to races around the world are what makes the sport, not the gifted few who reside on the podium at the key races. I asked Ameer Haroun, the director of all things Spartan 4dash0 on with me to share the story. How he and his cadre were able to build a social media group and racing presence of over 13,000 members strong in less than 3 years. If you love Spartan Races races and want to attach yourself to like minded people who share your enthusiasm, you need to hear this episode!

OCR Racing Tips and Breaking News! Jul 20, 2018

Coach Diaz, who also happens to be the host of this podcast has asked VeeJay Jones Elite Spartan Pro to return to share some insights on training. Learn a few valuable tips on cutting precious time from your racingGet a sneak peak into the infamous Tuesday Morning Training Sessions Learn how to get a ton of quality training done in less than an hourLearn about a new online training plan is in the works guaranteed to bring your running skills to an incredible level next season Finally we'll share some details regarding the 2019 Opening Season Super Clinic to be held on Coach Richard Diaz's home turf along with testing, evaluations and lecture time at The World Famous Secret Lab. Along with this episode is a video of what happens in the Off site Training Lab that is not so secret! #youcantwinifyourunlikeshit

The 80/20 Triathlon Formula w/Matt Fitzgerald Jul 06, 2018

My good friend Matt Fitzgerald is back with a new book The 80/20 Triathlon. This training principal is a winning formula for most any endurance sport and I highly recommend that all of my listeners pay attention to this episode. It works for OCR too! Once you understand how important it is to partition your training with a high percentage of aerobic conditioning and when and how to apply intensity you'll start to see progress in all aspects of your program. Ya gotta go slow to get fast!

A Visit to The Secret Lab May 18, 2018

Not everyone has a chance to visit Coach Diaz at his “Infamous Secret Lab” those who do generally end up performing beyond expectation. I thought it might be fun to have one of my clients share his experience and allow you to not only hear his thoughts on the visit but see what went down with the associated video clip that accompanies this episode. Of course, the only way you’ll see it is if you visit the home site of this podcast: www.naturalrunningnetwork.com

Making the Transition from Heel Striking to Forefoot Running Apr 27, 2018

It’s a pretty well known fact in most running circles that heel striking and over striding leads to injury. Many runners have made the shift to forefoot running and in doing so have migrated to zero drop shoes. Unfortunately for many, this transition has not come easy and has lead to a variety of new problems such as debilitating calf and achilles soreness. Coach Richard Diaz addresses these concerns, and offers some advice on how best to approach this transition and sheds light on the likely culprits that lead to these problems, what to do when these problems arise along with an opinion on the decision regarding zeros drop as a shoe selection. Is zero drop right for you? How long should this transition in running style take? When obstacle course racing, should you train in one style of shoe and race in another? These answers and more in this episode.

What are you doing with your athletic kids? Apr 13, 2018

We decided to take more questions on training was we often do, our favorite this time relates to our children in sports. Are we doing the right things to encourage their enjoyment, desire to compete? Are we trying to live through our kids and causing more harm then good? Coach Diaz has had years of experience in this arena and shares his insights. He also touches on his preferred shoe selection for racing OCR, heart rate training and how to fit it all in if you have a life and a 40 hour work week. As a bonus, we share what it will take to get you a date with Zoe!

Interview with Brian Carney founder of The Bone Frog Challenge Apr 06, 2018

The Bone Frog Challenge Race series aere obstacle course races designed and directed by Navy Seals. These obstacle course races are gaining widespread popularity on the eastern seaboard due to their quality and unique challenges many drawn from Navy Seal Training. Richard Diaz has invited Brian Carney, former Navy Seal and founder of the Bone Frog Organization to share what makes these events so unique. If you enjoy Spartan Races or Tough Mudder, you'll love The Bone Frog Challenge! Learn more... www.naturalrunningnetwork.com www.bonefrogchallenge.com

Spartan San Jose and Tough Mudder TMX Weekend Recap Mar 30, 2018

Back to back OCR events 100 miles apart and I hit them both to show support for a few of my athletes in Veejay Jones and Hunter McIntyre. I invited a few talented athletes in Mike Ferguson and Race course expert Steve Hammond on the show to share their views on the weekends competition. The Rock Stars this weekend were Rea Kobal, Ryan Woods and Hunter McIntyre. Tune in to get our views on two distinctly different challenges. Learn more... www.naturalrunningnetwork.comwww.diazhumanperformance.com

Veejay Jones Young Gun on the Spartan Pro OCR Circui Mar 23, 2018

Veejay Jones is the youngest athlete to win a Spartan Race overall and is currently a member of The Spartan Pro Team. He is also an athlete coached by Richard Diaz. In this episode, we discuss the prospects winning against the competition at the NBC Spartan Series season opener in San Jose California on March 24th, 2018. This season, Veejay has posted two wins and a second place finish in Spartan Race elite competition with his last event being 2nd (by just over a minute) behind Cody Moat last years Spartan world Champion. Veejay shares his insight relating to the contenders he’ll face and his hopes of eventually making his mark as a pro in the sport.

Diets vs. Endurance Performance Mar 16, 2018

Have you been talked into making a change in your diet? Decided to go Vegan, Paleo or Keto? Did someone sell you on the promise of weight loss and greater performance as a benefit of making this radical change in your diet? Are you hoping to become “fat adapted”? Richard Diaz asked Matt Fitzgerald, author of The Endurance Diet, Diet Cults and Racing Weight to come on and share some thoughts on the topic of fad dieting. Before you do anything you may regret learning into you're “A” race, you may want to hear what he had to say.

Compression Wear, Yes, No, Maybe? Mar 02, 2018

Ever wonder about the use or potential benefits of wearing compression wear in a Spartan Race or Tough Mudder? Does it help circulation while running, does it help with recovery? Whats your take on the subject? Zoe Szczepanek asks these questions of Coach Richard Diaz. Be warned these are opinions and they may not be shared or validated by any of the manufactures in question. Many claims are made on the increase of circulation, recovery and injury abatement, you be the judge. Learn More at www.naturalrunningnetwork.com

How to Buy the Right Running Shoes! Feb 23, 2018

The most common questions presented to me (Coach Richard Diaz) is “what Running Shoes Should I Buy”? One would expect that my answer might be to name off a particular brand. In this episode, we try to address the How to and what to look for when looking to purchase your next pair of running shoes so that you the inquisitive OCR athlete or Runner can make a better informed decision. One that makes sense for you, beyond all the marketing hype you have to sift through. The answer may surprise you or maybe not. If you’ve been a follower of this podcast, you may already know the answer. If not, it pays to listen as Zoe Szczapanek poses the questions and Richard Diaz provides his opinion. This was a fun episode! Learn More... www.naturalrunningnetwork.com

How too much exercise can kill you! The Haywire Heart Feb 16, 2018

Have you ever asked yourself… "Am I doing too much, training too hard too often?” In this episode, Richard Diaz interviews Lennard Zinn and Chris Case the authors of - The Haywire Heart a book that reveals… How too much exercise can kill you, and what you can do to protect your heart. We all take pride in our athletic accomplishments, participating in Spartan Race and Tough Mudder, Ultra Marathons etc., we work hard to achieve lofty goals. This interview will make you pause and think which was my goal, not to scare you to death but to simply consider the consequences of pushing your body to hard too often.

Kirk DeWindt “The Bachelor” turned Elite Spartan Feb 09, 2018

Kirk DeWindt is the real deal. He may have done his stint on reality TV on various episodes of The Bachelor but when it comes to athletic prowess, Kirk is ready to bring it. He has had some success early in Spartan Race events but this is the year he intends to show the world what he’s capable of. Of course, I had to dig to satisfy my curiosity regarding the reality show experiences so regardless what may be your curiosity where Kirk DeWindt is concerned this is an unvarnished interview with “The Bachelor turned Spartan”.

Zoe Szczepanek's Road to Recovery Feb 02, 2018

Meet Zoe Szczepanek, the new co-host to the Natural Running Network Podcast. Anyone who has attended a Spartan Race or Tough Mudder has most likely seen her. What you may not know is that she has an on going battle with a debilitating hip injury associated with her lust for competition. Zoe comes clean and shares her story, how she was injured, The mistakes she’s made and how she has taken an aggressive approach n her road to rehabilitation so that she can get back to running and the sport she loves, intelligently and for years to come. www.naturalrunningnetwork.co

The Live Q&A Show! Answering the burning questions for OCR Athletes Jan 23, 2018

One of most favorite things to do and most popular for our audience is to answer questions! At the end of the day, most obstacle course racing athletes who tune into our show do so to pck up training tips and pearls of wisdom. What could be better than to come ont our show and pose your questions live? If you're too shy, simply write your questions down on our social media feeds @zoeszcz or @diazhp and we'll try to address them during the show. The best questions qqualify to win a free Virtual Video Gait Analysis by Coach (Me) Diaz, a $175.00 value. if you love Spartan race or Tough Mudder, even if you just love Running. You don't want to miss this show!

Elite OCR Athlete Faye Stenning visits The Secret lab Jan 19, 2018

Faye Stenning is arguably the fiercest competitor on the Spartan Race circuit. Aside from her racing career, she runs a successful OCR coaching business. To her credit, her openness to step outside her experience to learn from her colleagues provided some powerful insight for her leading into the 2018 OCR Race Season. Faye recently attended Richard Diaz's OCR Run Clinic in Southern California in this episode Faye shares her opinion as it relates to this experience and visit to "The Secret Lab". This also marks the introduction to our new Co-Host Zoe(whats her name)Szczepanek who we are pleased to have onboard.

Prepping for the New OCR race season, what to do and why Dec 22, 2017

Its been weeks since our last podcast, forgive me. I had a big birthday and left the country to celebrate followed by a few weeks on the road putting on running clinics but... We're Back! In this episode (to be continued in the next episode) we discuss: What it feels like to hit the wall in a Marathon and how to avoid it.First steps in prepping for the new OCR season, what to do and why.Its a relatively short episode but we're coming back to nail the New Season topic in just a few days, don't miss it!

The Best of Episodes Review for The Natural Running Network Nov 24, 2017

The Natural Running Network has consistently delivered cutting edge information for endurance athletes for a bit over 5 years with over 300 episodes doled out weekly. As a show of gratittude we decided to host a Black Friday "Best of Episodes" contest. The winners will recieve gifts ranging from free entry into diaz human performance's OCR Run Clinics (valued up to $500) and gift certificates to Human Octane, the finest OCR Training and Racing apparel. Three episodes were elected, during this show we will announce the winners and play snippets from these three episodes. If you are a fan of our podcast, you'll enjoy hearing three of the best by popular demand. #naturalrunningcoach #diazhumanperformance #humanoctane

Worlds Toughest Mudder Recap with Team US-“AY Nov 17, 2017

What do you get when you mix an American flag with a Canadian? You get an US “Ay” instead of a USA! Team US-Ay members Miguel Medina and Austin Azar join us to share thoughts on their 2nd place finish at Worlds Toughest Mudder and the conversation goes way of point. For example, whats the dating scene look like for the studdly Canadian? Will he move to the States? Listen to shared comments about the state of Worlds Toughest Mudder given the shift in prize purses and a whole lot more. Honestly, this was a fun conversation. I dare you to listen and keep a straight face!

A Conversation with the Fittest Runner I’ve ever met Nov 10, 2017

It may seem like a heavy statement to say “The Fittest Runner I’ve Ever met” but in all the years of assessing the fitness of athletes (over two decades) this runner, Blue Benadum has consistently tested off the charts in a VO2max test, I’m talking over 85 mls/kg/min! To put this in perspective, a score that high would rank in the top 1% of the fittest athletes in the world. This does not necessarily mean the top performer in a category but, Blue is no slouch. He won the Lake Tahoe Triple Marathon (3 consecutive marathons over 3 days) with an average finish of under 2:55 each. At the conclusion of the final marathon (which was the fastest) he executed 100 air squats and 100 pushups on there finish line! This weekend he’ll participate in an IronManTriathlon with less than 9 weeks of preparation on a borrowed bike. You got to hear the entire story~

The Running Performance Drill that will Unleash your Potential Nov 03, 2017

I’ve often spoke of the importance of dedicating time to MSD sessions in each training week. They will not only keep you sharp, fine tune your running skills but if you’re not already doing them, it may be the reason you can’t seem to break through your performance plateau’s. If you are currently dong what you’ve been told are speed workouts at the track and you are not doing or don’t understand the nature of the motor skill development drills explained in this podcast, all of your hard work will ultimately yield little progress. The process I’ll explain in this episode, taken to heart has the potential to bring your performance to the next level and well beyond expectation. If you’re a runner, if you compete in Spartan Races or Tough Mudder, you do not want to miss this episode.

Training to Run OCR by the Numbers Oct 27, 2017

The beginning of this episode starts out with some high opinionated commentary about the state of OCR, bad decisions made by Tough Mudder, followed with curiosities regarding the direction taken by Spartan Race. Once thats done, Shan Kahn and I discuss the importance of getting the numbers right with training; how much volume to take on, the intensity, how heart rate plays into all of this when planning for a race, diet and a lot more! If you stick through the opening chatter, you’ll get some good advise to help you train smarter, not harder!

Allison Tai - Ultra Beast World Champ 2017 Oct 13, 2017

It may seem like a play on words but Allison Tai is one Tough Mudder in every sense of the phrase. Just recently coming off of the win at The Spartan Ultra Beast World Championships this year (2017), she is setting her sites on the win at The Toughest Mudder World Championship in a matter of weeks. Her story is one of fables, having been taken out by a car while riding her bike, suffering a broken back, hip and arm to return to ultra endurance racing is simply amazing. We talk with Allison about her goals, her desire to break 100 miles at WTM and the competition.

Spartan World Championships, Were you Prepared? Oct 06, 2017

Did you barely survive or thrive when crossing the finish line this weekend at Spartan Race World Championships Tahoe? Richard Diaz and Shan Khan dive into what was seen from those finishing the race, how ankle stability and foot strength is crucial to these distances, when and how you should start training for an endeavor like this, how grip intensive it was along with talk about what the live feed and the weekends event does for the future of OCR, and much more. Does single malt Scotch really help out the pre-race prep? You won't want to miss this.

The Best Advise for OCR Athletes Plan an OFF SEASON Sep 29, 2017

The Obstacle Course Racing Season has a few big events over the next few weeks with Spartan World Championships this weekend, followed by OCR World Championships and Toughest Mudder but once these events wind down, what then? Are you planning an Off Season? What will that look like, will you take a few weeks, months off to recover and prepare? What will you do instead of racing or is it your plan to continue racing where ever you can find a venue? Shan Khan and I visit this topic and discuss the options. If you have put in a solid year of racing this episode is for you,

Interview with Dr.Romanov creator of the Pose Running Method Sep 22, 2017

Before Natural Running was Vogue, before Born to Run, there was Pose Running. Almost cult like, Dr. Nicholas Romanov had spent a lifetime studying the way we should be running. Much of what he created is difficult to refute. It was fun to have a chance to discuss his theories and compare them to my own. This interview was conducted over 2 years ago but I thought it was worth bringing back out for those who have not heard it. Enjoy!

The Natural Running Network LIVE Q-n-A Show! Sep 12, 2017

Aside from hosting this podcast, Richard Diaz is one of the most saught after running mechanics in the world of Obstacle Racing. Many of the elite professional athltetes from the sport count on him for advice and training support, too many to mention. Durning this episode, he and his co host Shan Khan plan to accept live callers and field questions. Topics include: Running gait issues... how to transition from heel striking to forefoot runningStride length vs cadenceDealing with nagging injuries and preventionheart rate specific trainingHydration and feeding strategiesand much much more... ?The Spartan World Championships and Worlds Toughest Mudder Championships are right around the corner, If you are competing in these or other similar events, ere's your chance to gain some expert advice! www.natruralrunningnetwork.com

Hunter McIntyre Tough Mudder X Champion Sep 08, 2017

He seems to come out of nowhere, when people start to wonder where he’s been, then like a wrecking ball, he destroys the competition. Tough Mudder recently released its CBS debut of the new format in OCR competition, Tough Mudder X coined as the toughest mile on earth and offered $25,000 in a winner take all event. Hunter made short work of the preliminary and then bettered his time by nearly a minute in the finals to take home the cash. Then on to The US OCR Championships and once again Hunter succeeded over a highly competitive field to win both the short and long course events.

STEF BISHOP - Adventure Racer and Worlds Toughest Mudder Champ Sep 01, 2017

Stefanie Bishop is the real deal. Last year she literally ran away with the WORLDS TOUGHEST MUDDER CHAMPIONSHIP, this year as a tune up she participated in THE WORLD ADVENTURE RACING CHAMPIONSHIP. Never heard of it? Feature yourself and a team of companions with a map and compass braving 450+ miles through some of the most tortuous terrain and weather conditions imaginable with a goal of completion in 6 days. That’s how Stef gets her kicks. Learn more about this adventure and her plans to defend her title and secure the prize money by pushing past 100 miles in 24 hours of hellish obstacles.

THE RUNNING EVOLUTION - Interview with Dr Irene Davis of Harvard Medical Aug 25, 2017

We often speak of “proper running” and when we invoke this term, its often met with controversy. Its time to put the quibbling to bed. Our guest, Dr Irene Davis is one the most respected authorities on the subject of running biomechanics. She does not pull her punches when it comes to running and what she refers to as “Running Evolution”. For many, this interview will be hard hitting and will at minimum, cause the heel strikers to pause and reflect not only on the way they approach their running but on running shoe selection. Who is Irene Davis? Dr. Irene Davis is the founding Director of the Spaulding National Running Center, Department of Physical Medicine and Rehabilitation, Harvard Medical School. She received her Bachelors degree in Exercise Science from the University of Massachusetts, and in Physical Therapy from the University of Florida. She earned her Masters degree in Biomechanics from the University of Virginia, and her PhD in Biomechanics from Pennsylvania State University. She is a Professor Emeritus in Physical Therapy at the University of Delaware where she served on the faculty for over 20 years. Dr. Davis’ research has focused on the relationship between lower extremity structure, mechanics and injury. She is interested in the mechanics of barefoot running and its effect on injury rates, and is a barefoot runner herself. Along with gait analysis, her research encompasses dynamic imaging and modeling. Heres a brief overview of what will be discussed: Barefoot running, should you do it, where and how often?Running shoe design, whats the right shoe to wear?Is it okay to heel strike?What is the preferred approach, heel, mid or forefoot stride?

Quickly reduce the effects of ankle injuries and get back in the race! Aug 18, 2017

Nothing is more disheartening to an Obstacle Racer than an ankle inversion sprain weeks before that next big “A” race. Join Richard Diaz and his guest Dr Steve Capobianco Medical Director for Rock Tape as they discuss an easy ”do it yourself” treatment that can save you from serious down time away from training and racing. We’ll also discuss joint mobility and how this technique can be used to enhance range of motion. #rockfloss #diazhumanperformance

Interview with Dr Noah Kaufman "The Ninja Doc" Aug 11, 2017

I did this interview about a year ago but I wanted to bring it out of the archive because Doc Kaufman has some great advice for grip strength, dealing with blisters and basically everything you need to know about getting a good climb on! For those who are not paying attention; Doc Kaufman is part of "The Wolf Pack" a team of professional climbers who were a dominating force on "American Ninja Warrior". Noah and I traded interviews, I on his show and he on mine. He was fascinated with the sport of Obstacle Racing and is a life long climber and E.R. Physician. Suffice to say; he knows a bit about injuries and how to treat them.

Stability, the Key to Running Performance and Injury Prevention Aug 04, 2017

For years I’ve spent countless hours trying to unravel the truth behind what is considered to be proper running mechanics. Over the past 5 years I’ve been fortunate to have one the most innovative podiatrists in the world to use as a sound board. Dr Emily Splichal the founder of Evidence Based Fitness is back on with us again to share her knowledge and this time, we did deep and provide answers to the questions I am often posed with. How do I deal with my nagging (fill in the blank) running related injuries?Is there a right and a wrong way to run?What exercises are best to develop my core strength and much more… If you are a runner, an obstacle course athlete or even a fitness enthusiast, you can’t afford not to listen to the podcast!

Hunter McIntyre revisited Jul 21, 2017

As many of you fans are aware (if you follow the sport of obstacle racing), Tough Mudder came out of the box with a new product... Tough Mudder-X which was a stadium style short course, action packed, high intensity event. The field was tight and packed with stud and studettes from the OCR and Cross-Fit communites. The promo was relatively hush, hush but now that its done and the program is slated to air on CBS in August we can talk a little about it. Given the winners were posted all over social media, I think its safe to offer a congratulations to my friend and client, Hunter McIntyre for taking the win. Before you get too excited, this episode does not cover the race. It is an interview I did with Hunter a few months prior. I felt it might be interesting to revisit his mindset leading into this new event. Full disclosure: we knew of this event at the time of this initial broadcast.

Unleash your Running Potential with Coach Diaz Jul 14, 2017

If you want to perform optimally in a Spartan Race, Tough Mudder or any Running event for that matter; it’s important that you address the WAY you run before you concern yourself with HOW MUCH you run. There is quite a bit of confusion that exists in relation to running stride frequency vs. heart rate. It seems for many to attain a desired higher cadence can only come with a greater less efficient cost of work. Coach Diaz has asked his wing man Miguel Medina to join him as he attempts to shed light on proper running mechanics and unravel the cadence/heart rate frustration.

Better Together – Breaking News for OCR Athletes Jul 07, 2017

I love Peanut butter and Jelly. Jelly’s nice but never as tasty as when its combined with its soul mate peanut butter. Every Spartan Race, Tough Mudder, or any obstacle course style athlete knows that to be successful in the sport you need to be a proficient as possible as a runner. Of course, if you can’t navigate through the obstacles without failure, this too is problematic. In this podcast, Yancy Culp, the founder and principle coach for Yancy Camp and I (Coach Richard Diaz) have come up with what we feel is an excellent opportunity for those that seek solutions to these aforementioned challenges. You’ll need to listen to the show to find out what it is!

Heart Rate Variability and other Dumb Stuff Jun 30, 2017

Miles Keller, host of Link Endurance the podcast, asked if I would be willing to discuss my take on heart rate variability. At first, I was not that excited but after thinking it through, I thought it might be fun to talk about some of the things I feel athletes waste their time, energy and hard earned money on. If you are curious about what heart rate variability is, or what I think you should not be doing, be sure to listen to this episode.

The Spartan Diva – Laura Messner Jun 23, 2017

A Diva, by definition is: “a celebrated female singer; a woman of outstanding talent in the world of opera.” Laura may not be an opera singer but she is the sweetheart of Spartan Racing and yes, she can sing. Better… she is an incredible singer aside from being a pretty tough OCR competitor. I asked Laura to come on to discuss her choice of racing apparel, our upcoming OCR Running Clinic and… you guessed it. I asked her to sing and sing she does. If you’ve never hear Laura sing, you need to listen to this episode. You’ll be glad you did!

Interview with Spartan Race’s Steve Hammond Jun 16, 2017

If you want to know what to expect from a Spartan Race course, ya gotta go to the source! Steve Hammond is behind the scene (literally) at Spartan Race. His title is “Race Course Manager” and if you don’t know him, you’ve no doubt seen him blazing around the race course in his souped up off road buggy, with a beard flailing in the breeze as big as life and a smile that says it all. He’s having a hell of a good time. Steve and I met and I was sure from the first minute we would be friends. He is one of the most knowledgeable course managers in the obstacle course race business and he knows the competition. In this interview, Steve and I talk about the competition how they’ll fare, the race course design and the upcoming races and the formidable challenges they pose. If you plan on racing Palmerton or Asheville or, if you simply want an inside view-recap of Monterey, this is the episode for you.

The Obstacle Course Racing Q and A Show Jun 09, 2017

A while ago, my wing man Miguel Medina and I (Richard Diaz) did a Q-n-A show in where we took questions from our friends on social media. We ran out of time and tabled a page full of questions we promised to get to at a later date. As it turns out, this is that later date! I had to roll solo but I hope I addressed the questions presented with some clarity, questions like… “How much running should you do to prepare for an obstacle race”? “How can you measure heart rate effectively relative to grip strength training”? “How can you tighten up loose ligaments”? And much more… thanks to those who wrote in. This is a pretty quick, down and dirty episode; you should have plenty of time to give it a listen.

The Rabbit in the Race - Mark Batres Jun 02, 2017

In every Spartan Race, Tough Mudder or any obstacle course race, there are always a few guys who I would consider “the rabbits”. They bring blinding speed to the competition. Sometimes it’s just the ticket, other times the carries and strength work can toss a wrench into best laid plan. Mark Batres is a threat at any race he appears, with a 5K PR of 14:27 and he has been working hard to even the score when it comes to the bag and bucket carries. Will it be enough to win the NBC Series Monterey Spartan Super? Well… I asked him just that question, along with his opinion on the women’s field, going pro and the state of the sport at large. Tune in to hear what he had to say!

EFFNorm (Norm Koch) Speaks Out May 19, 2017

The veterans of Spartan Race are well familiar with the notorious race course designer Norm Koch who was the mastermind behind the torturous event obstacles. What some may not know is that Norm is no longer with Spartan Race Inc. He’s moved on to another event producer known as “Bone Frog”. It was a bitter sweet move and curiosity as to the politics and behind the scenes rationale overcame us, so we had to ask: Why did he leave? We also touch on the future of the sport, his thoughts on the Olympic potential and much more. Norm Koch is a pioneer in this fledging sport of obstacle racing and his unvarnished view from the inside is worth a listen.

Alyssa Hawley - Elite Spartan say's... I wanna stop Faye! May 12, 2017

Alyssa Hawley member of The Spartan Pro Team has become a serious threat to the old guard in Elite Spartan Racing. She brings a unique blend of stamina along with the ability to out carry most in the field due to her strength. I caught up with Alyssa to get her take on the competition, find out who she is gunning for and her strategy moving forward to the NBC SpartanSuper at Monterey. Guess who’s on her hit list and why?

A Rising Star – Nicole Mericle May 05, 2017

The NBC Spartan Race Series is just starting to heat up, there are the familiar faces and some not so familiar. Nicole Mericle has yet to become a household name in the sport but many believe that is subject to change. Her background as a collegiate Track and Field Steeple Chaser has provided her with the running pedigree to pose a threat to the pro field and thus far she’s had some pretty impressive outings given she’s only raced a little less than a dozen times in her career to date. I asked Nicole to be a featured guest so we can discuss her strategy, strengths and weaknesses leading into the Monterey NBC Spartan Super and she was open to sharing. Give a listen!

The Sheriff – Hunter McIntyre is back! Apr 28, 2017

It’s hard to keep a handle on Hunter McIntyre. He’s either one of the fiercest competitors in Obstacle Racing, reigning champion on The Broken Skull Challenge or gone missing. Yep, I coach him and sometimes that’s not easy! I thought it would be fun to bring him back and have him share his thoughts on future competition, who he feels is a threat, his feelings on the women’s pro field and his plans for the upcoming NBC Series Spartan Monterey Super.

The #1 running injury Plantar Fasciitis and how to deal with it Apr 21, 2017

As a runner, there is nothing worse than a nagging running related injury that just does not want to heal. Plantar Fasciitis is one of these injuries that left unchecked can easily ruin an entire race season. Listen as Dr. Brian Abelson, author of “Release Your Body- Resolving Plantar Fasciitis” and Richard Diaz discuss this injury, how to self-diagnose and self-treat this problem. You will also learn what the reasons the problem arises are and what type of exercises are best suited to defend against re-occurrence. If you have ever felt that nagging pulling sensation at the base of your heel as you are training for your next Marathon, Triathlon or OCR you owe to yourself to tune into this episode!

Running Perfection - What it takes to be a great runner Apr 14, 2017

In this episode Richard Diaz and his featured guest Elijah Markstrom of The Obstacle Order discuss a variety of topics that can get foggy in respect to running performance, be it in an Obstacle Race or any endurance running event. Topics such as how to effectively assemble intervals, how heart rate plays into these sessions and finally an analysis of superb running mechanics as illustrated by Galen Rupp the American record holder for both the 5 and 10k events. https://indd.adobe.com/view/36b1d72a-4580-430c-b6cd-f19cec22ef78

Old School Running, an Interview with 3 time Olympian Craig Virgin Apr 07, 2017

I decided to bring this show out of the archive because it really is destined to be a historical record of an interview with one of the greatest American runners of our time. 3 time Olympian and 2 time World Cross Country ChampionCraig Virgin. This is what I would like to refer to as “Old School”, the way training and racing was before the advent of the running shoe industry. Craig held the American 10k record for over 22 years until Meb Keflezighi finally broke it in 2001. Craig Virgin shares insights on training now vs. back in the day, running shoes, running form and his hopes dashed due to the boycott of the 1980 Olympics. If you’ve not heard this episode you really need to give it listen!

Stefanie Bishop - One Tough Mudder, actually, the Toughest! Apr 05, 2017

Stefanie Bishop literally came out of nowhere to clinch the win at The World’s Toughest Mudder in 2016. Few people knew who she was but in quick time, all learned she was a force to reckon with. Putting in 85 miles with time to walk a lap which could easily have resulted in 90 miles, she handily disassembled the field of competitors. An adventure racer at heart, Steff is one tough mudder when it comes to any event that takes you up to and beyond 24 hours. Richard Diaz caught up with her at the Toughest Mudder season opener in LA and in this interview Steff shares her story.

Cutting Edge OCR Apparel Review Mar 24, 2017

It’s time to dump your old bike shorts and running singlets if you plan to be competitive in Spartan Race, Tough Mudder or any other Obstacle Course Race. Up until now, what you raced in on your glorious day was a makeshift after thought. Join as we take a look at Human Octane OCR Apparel, a new startup company run by an aspiring OCR athlete just like you, who understands the demands these races pose and has developed a line of racing apparel designed exclusively for the sport. If you like what you hear, stay tuned until the end of the show because there is an opportunity to gain some free kit and entry into a dhp OCR Run Clinic but you’ll need the details to qualify. www.HumanOctane.com www.naturalrunningnetwork.com

The ever popular OCR Q and A Show Mar 17, 2017

OCR athletes have an insatiable thirst for information on training and racing. We’ve found that many of our listeners appreciate it when we filed questions. This episode does exactly that. We have chosen from a long list of questions presented to us, many we were unable to get to in the time we had. This episode features a handful of those questions and our opinions relative to the topics presented.

Taming The Darkside -Lactate Tolerance Training Mar 03, 2017

This episode aired a few months ago but I have had a lot of requests to bring it back. Yes, its in the archive, Its funny how it takes a few times around to get people to absorb the information. So, here it is again, a redo of my explanation of how to turn lactate production into a friend vs. foe. Those that may have more specific questions on the topic are welcome to message me on FaceBook and I’ll do what I can to field those questions in a future episode. Obstacle Course Racing, Spartan Races, Tough Mudder Races and the like cause athletes to dig deep, sometimes too deep and energy demand can dampen your performance. In this episode I explain what you should be doing in your training to combat the insidious overload of lactic acid.

The How, What and Why of the OCR Run Clinic Feb 24, 2017

Most athletes that compete in obstacle races no full well what they’ll get from participating… muddy, beat down and a great sense of accomplishment. They can’t get enough! Investing in the education and training to make athletes stronger runners, have the ability to put in more work injury free, is a hard sell. We believe it’s because most people simply don’t know what to expect. It’s hard to compare the bang for their buck until… they have experienced the benefits first hand as so many other athletes have. This episode features Chris Schapman an elite OCR athlete who understands the value and asked that we do this Q&A in hopes that those who are curious can hopefully see the forest for the trees and wrap their heads around what exactly they can expect. If you are one of those people who are just not sold, this episode is for you! #spartan racing #worldstoughestmudder #diazhumanperformance

OCR Nutrition - Eat to Win! Feb 17, 2017

You’ve heard it said: “You are what you eat”, I would suggest more to the point, “your race results reflect how you eat”. The sport of obstacle racing is growing like a weed. Unfortunately good training advice for the sport is spotty at best. It will take time for us geeks to figure out how best to prepare a champion for this ever changing sport. Suffice to say; how you feed plays an important role in your success. I’ve invited Josh Stryde (Nutritionist/ Faye Stennings confidant/boyfriend) on to discuss his newly released book: Nutrition for the OCR Athlete, aptly put. Josh has put together a very well organized approach to feeding for those who compete in Spartan Racing, Tough Mudder etc., he also includes an overview of Austin Azar’s feeding strategy that gained him 100 miles in The World’s Toughest Mudder in 2016. Be sure to listen to this one if you plan to race this season. www.naturalrunningnetwork.com

Interview with Faye Stenning – Elite Pro Spartan Feb 10, 2017

“I want to win everything this year”, so says Faye Stenning. Few would argue that this is not a reasonable goal for Faye. Only to be bested by another Canadian in Lindsey Webster-Atkins who I am sure is working hard to keep this from becoming a reality. Listen as Richard Diaz draws out some predictions of the 2017 Spartan Race Season. Learn about her training philosophy, thoughts on volume, running career and plans on becoming the World Champion of Obstacle Course Racing.

Hunter McIntyre talks about OCR Season Prep Feb 03, 2017

Anyone who follows the sport knows that when Hunter McIntyre toes the line in an Obstacle Course Race he is a threat and heavy favorite, regardless who else is in the field. Hunter has been away, taking a much needed break from training and racing and today was his first day back to training. We began with some very important preseason diagnostics and he’s with us to discuss his time off, what we learned today and a bit about his success as reigning champ of Steve Austin’s Broken Skull Ranch competition.

Interview with Joseph Gray 2016 Mountain Running World Champion Jan 20, 2017

Joe Gray is the undeniable king of the mountain. He won the World Mountain Running Championships in 2016. He won the Pikes Peak Ascent in a time of 2:05, the fastest climb since 1995. He is the record holder for The Mount Washington Road Race and an eleven-time national champion and first ever national champion at the 30k trail distance. What’s even better; is that Joe has agreed to share some of the details to his winning formula. How he feedsHow he feels about supplemental strength trainingWeekly mileageTreadmills and much more… Visit Joe at: https://m.facebook.com/journeyofjoegeezi/

Barefoot Running… Why, When and How. Jan 13, 2017

The idea of “Natural Running” conjures up the thought of Tarahumara Indians traipsing effortlessly through the Copper Canyons of Mexico. The Idea of running barefoot came and went as quickly as any trendy fashion. Few were willing or able to adopt the ability to run unshod, those that have tended to be miraculously free of injuries that most runners face. The Why, When and How to employ barefoot running. Richard Diaz and guest OCR athlete Benjamin Pina reveal training tips that are highly effective in correcting many of the flaws that lead to injury in a “Natural” approach to training.

What are your OCR Training and Racing Plans for 2017? Jan 05, 2017

We thought that for THE NEW YEAR we would open up the phone lines and take calls from YOU! For one hour LIVE! We will, take your calls, we want to know what your plans are for the new racing season, be it trail racing, Spartan Racing etc., it’s an unvarnished opportunity to share with the listening audience, what you’ve learned from last year’s experiences, what you plan to do differently or whatever else is on your mind. Share your goals and how you plan to achieve them. What mistakes did you make that you hope to correct? What if any Lifestyle resolutions have you made? OCR Running Coach and Clinician Richard Diaz and his wing man OCR Pro Miguel Medina go live at 12:00 noon pacific standard time. If you are a fan of the show or “first time callers” we want to hear from you! www.naturalrunningnetwork.com

The Secret to Winning Races and setting PR’s Dec 23, 2016

We talk often on various topics related to obstacle course racing and training, how to develop greater performance no matter the sport, Spartan Racing, Tough Mudder or Marathon Running. In this episode Coach Diaz and wing man Miguel Medina discuss key elements in training to perform optimally. If you want to win races or establish a personal Best in 2017, you really need to listen to this episode. Learn effective heart rate training techniques. Learn how to maximize energy availability during races. www.naturalrunningnetwork.com #diazhumanperformance

The Endurance Diet with Matt Fitzgerald Dec 16, 2016

Matt Fitzgerald is back, after an amazing world tour, studying the eating habits of some of the greatest elite athletes from a variety of ENDURANCE SPORTS. What were revealed are the common feeding practices these athletes shared. What you will learn may surprise you. From world class Marathon Runners to Professional Cyclists, they all know that success is greatly dependent on what they eat. What you will also learn is the disconnect between elite performance vs. those of recreational athletes is in large part the fault of following trendy diets vs. sound nutrition. If you struggle with performance and are confused about your eating habits, this is a great episode for you! #diazhumanperformance #naturalrunningcoach #naturalrunningnetwork

The Natural Running Network Q&A show with "The Coach" Dec 09, 2016

Once again we requested questions from inquiring athletes and got rave responses to do so. The obstacle course racing community is eager to learn what it takes to perform optimally and the had a lot of questions, so many that we could not cover them all in this one episode Questions like: How often should I strength train vs. Run?How can you tell which event distance is best for your genetic make up?How accurate is the VO2max score my watch reveals?How do I adjust my nutrition relative to the type of distances I race?How should I adjust my running style when going up or down hills? This is the time of year when the races tend to fall off and the athletes should be in rebuild and regeneration mode for the coming 2017 Spartan Race season. Tune in to hear what Richard Diaz had to say in response to these burning questions and be sure to tune into future episodes to learn more.

The Unsung Hero of OCR – Mark Jones Dec 02, 2016

Many of the elite athletes in the sport of OCR work hard to draw attention to themselves to earn sponsorships and fan base. Mark Jones will have none of it, he just loves to challenge himself; the bigger the challenge the better. An Elite OCR and Endurance athlete, winner of the Death Race and team member of the infamous Wolf Pack, winners of the 2014 World’s Toughest Mudder speaks with us. I asked Mark to be a guest to discuss the things that drive him and to speak on the future, past and present of the sport of Obstacle Racing. He was also kind enough to provide some insight into some of the events he and his fellow event producers have slated for 2017. You don’t want to miss this!

Conversations with a regular guy who loves OCR Nov 25, 2016

Miles Keller is your better than average OCR athlete and he plans on making adjustments to this statement by improving his approach to training. Miles attended one of our OCR Run Clinics (Dallas 11/20/16) and we invited him on to discuss his take on what he learned and his feelings about the event. If you are one of those who have been thinking about attending one of these clinics but can’t seem to pull the trigger, this is a good episode for you to listen to. In this episode you will: Learn why it’s important to train with heart rateLearn why running for is so importantWho should attend these clinics?Why Miles is eating his Thanksgiving dinner alone! Miles is cohost to the Link Endurance Podcast: https://goo.gl/EOtbVl

The Adventure Racing World Series Nov 04, 2016

Long before there was OCR or Spartan Race, there was Adventure Racing. It’s not surprising that with the popularity of obstacle course racing that Adventure Racing has made resurgence. Adventure Racing is a serious test of endurance, a team competition strewn over the toughest terrain the world has to offer. Up to six days and hundreds of miles, unsupported, no GPS allowed, only map, compass and the wit of the teams trusted navigator. In this episode, Richard Diaz interviews Erik Nachtrieb one of the executive producers of the AR World Series. Erik explains what it takes to meet the challenges of arguably one of the toughest physical challenges in sport. If you love to race OCR, grab a cup of coffee, you’re going to love this! www.naturalrunningnetwork.com

OCR Running Clinic in Vermont - Recap Oct 28, 2016

If you’ve ever wondered what it’s like to participate in one of our OCR Running Clinics, this is a great episode for you. Rather than banging the drum ourselves, we decided to pass the microphone around to all the athletes who attended our recent clinic in Killington Vermont. This way you get an unscripted first-hand account “live” from the folks who just completed a weekend training with us. Those who listen to this and wonder how to get involved the best way to learn more is by visiting our coaching site. Here you will find upcoming dates and information on virtual coaching services and if you have questions regarding the mechanics of getting us to come to your home town, just drop us a message. Here is the link: www.naturalrunningcoach.net

Coach Richard Diaz Rants on Running Oct 14, 2016

Everyone knows that to be successful in the sport of Obstacle Racing you must develop your running skill. Never mind that of all recreational sports, running leads in the number of injuries that athletes endure. What’s interesting is that the leading cause of these injuries is improper running skill and could easily have been avoided with proper training. Our host Richard Diaz is a highly sought after running form specialist and performance diagnostician. In this episode of “Listen and Learn” He hopes to point out the principal flaws runners make and what they should do to correct these flaws and get back to running injury free and optimal performance. If you are setting out to run your first marathon or are an avid Spartan Race aficionado, this is an episode you don’t want to miss! ”Running more often or at greater intensity with bad form is a hell bound train!”

A Historical View of Doping in Sports - “Spitting in the Soup” Oct 07, 2016

Grab a cup of coffee and tune into a fascinating account of the shocking trail of hypocrisy that belies the tidy myth of clean athletes fighting corrupt deviants. Cleaning up drug-soaked sports has been a mission at odds with the spectacle hungry interests of advertisers, Olympic organizers, governments, and fans. None of whom want to spit in the sports nourishing broth of money, national pride and power. Author Mark Johnson shares his “Spitting in the Soup” an eye opening account of social and economic clamor that arises from our ongoing efforts to create a sporting island of chemical purity in the midst of a drug dependent world.

The Running Man Charlie Engle on Proper Suffering Sep 30, 2016

What is it that makes us want to push ourselves past our comfort zones, to race on broken bodies and to push on beyond reason? Who better to discuss this topic than someone who has mastered the art of Ultra-EnduranceSuffering, Charlie Engle? Charlie is famous for his HBO Special “Running the Sahara” in which he and his band of running comrades ran over 4,600 miles across the Sahara Desert, the most unforgiving piece of terrain on the planet. Charlie is a recovering alcoholic/drug addict who is now 20 years sober. His insights on suffering will make you pause. He also speaks on his recently released book “The Running Man” a memoir on the life and times of a recovering addict turned ultra-runner. If you have ever pushed yourself to the edge and wondered why you do it, this episode is for you! www.naturalrunningnetwork.com #diazhumanperformance

Interview with Spartan Pro Ryan Kent Sep 23, 2016

Ryan Kent is a member of the Spartan Pro Team and a consistent top 10 finisher in OCR Elite competitions. His visit to our show was long overdue. We decided to get him on, have him provide some insights into The Spartan World Championships coming up in a few weeks and to give him a chance to try and edge out his big sister (not really) Spartan Pro Teammate Rose Wetzel in a promotion offered up by their mutual sponsor Marriott. Listen to find out how you can easily win a free entry into your next Spartan Race! www.naturalrunningnetwork.com

Transitioning from Heel Striking to Mid-Foot Running Sep 16, 2016

Ever since Born to Run was released there has been a revolution from heel striking to “Natural” mid foot running. This revelation has spurred huge shifts in running shoe manufacturing and many runners who have made an attempt to this transition without proper guidance have suffered an entirely new set of injuries. Join me (Richard Diaz) and my guest Dr. Emily Splichal, Podiatrist and Human Movement Specialist, and Founder of the Evidence Based Fitness Academy as we discuss how the body reacts to ground force impact, the challenge and reward of making this transition and how our running shoes influence our running. We discuss the importance of minimal shoe wear during Obstacle Course Racing and much more. If you are plagued with running injuries, are confused by marketing hype from the running shoe industry or simply want to learn more about these concerns, this is an episode you don’t want to miss. #barefootstrong #diazhumanperformance #EBFA

We Ask OCR Athletes, How Old Are You and How Much Do You Spend on Racing? Sep 09, 2016

If you race OCR you know how addicting it can be. Out of sheer curiosity we asked a few pointed questions… How old are you, how much do you think you spend each year on OCR events, will you exercise off season restraint and how often have you been injured if at all? The average responses may surprise you. There was no agenda, we cast no judgement we just thought it might be interesting to hear what people had to say about the amount of money they spend what the average age is of those we queried. The sampling was taken from around 60 respondents. If you are afraid you spend too much on obstacle course racing, this revelation may be therapeutic or shocking. Give it a listen!

Obstacle Racing - Questions and Answers Sep 02, 2016

We get a lot of questions asked regarding various training approaches for OCR and Running. We feel this makes for great content on The Natural Running Network. Our Facebook friends were good enough to provide us with quite a few questions; unfortunately time does not permit us to answer them all in one episode. However, the questions we did attempt to answer were good ones and my featured guests, Yancy Culp and Miguel Medina and I (Richard Diaz) put together a handful of gifts to award to the people who contributed what we felt were the best questions. If you enjoy our training tips and would like to hear more of this, please drop us a message, your feedback is important to us. Be sure to like The Natural Running Network on Facebook too! #wreckbag #Beetelite #NaturalRunningCoach #diazhumanperformance #YancyCamp

Mr. Inspiration-Coach Pain offers parting words as BattleFrog closes shop Aug 26, 2016

Anyone who has participated in a BattleFrog event has had the opportunity to get a dose of Coach Pain’s inspirational saber rattling words. Some will not soon forget how he moved them. It was by mere coincidence that our interview was scheduled on the day that BattleFrog announced that they are suspending all future events effective immediately; clearly, a shock to those who loved to compete in these events, more of a shock to those who were employed by the organization. All the same, Coach Pain and I held true to our words; we answered questions that people posed and were offered a seemingly final bit of inspiration from the man who touched so many in the sport of Obstacle Racing. Be sure to provide a positive review on Itunes!

OCR Athletes Have Questions, We have Answers… Aug 19, 2016

OCR Athletes Have Questions, We have Answers… Our show fans love it when we take questions and try to provide answers. Some questions are tough, most in respect to training tips, running form, heart rate etc. Miguel Medina, elite OCR Pro and Elite Coach Richard Diaz put it out to the community and the questions asked will be fielded during this podcast episode. Here are just a few: Do shoes matter, and if so how? What are your thoughts on the MAF (180 - your age) method? Have you found a way to balance strength and running in your training? Any tips on how to maintain form over long grueling distances? I saved some of the best ones; you’ll have to tune in to hear our answers!

Sandbag Training Tips for Obstacle Course Racing Aug 12, 2016

Nearly all Obstacle Course Events include a heavy carry component and even those that don’t require hill climbing ability. These training challenges are best approached outdoors and typically best conducted by mimicking the actual challenge. Where am I going with this you might ask? In this episode I have the pleasure of sharing some of my training tips with Crystal Seaver, Master Trainer for Wreck Bag, a product produced by Lindonfitness.com. If you participate in Spartan Races, Battlefrog events or even World’s Toughest Mudder, you will benefit greatly by employing the workouts I share in this episode. If you don’t own a Wreck Bag and having been trying to build a make-shift carry tool, you’re being penny thrift and a pound foolish. If you’ve been thinking about a purchase, listen to this episode and take notes! I’ll tell you how to develop explosive hill climbing/bag carry power. www.naturalrunningcoach.net

The Ultimate Ultra Running Challenge Aug 05, 2016

Peter Kostelnick is on a mission. Having already won The Bad Water Ultra Marathon in 2015 and setting a record in 2016. He has now set his sights on setting a Guinness World Book of Record for the fastest Transcontinental run. We’re talking 3100 miles of running in hopefully 44 days. For those of you who are like me and mathematically challenged, that’s an average of 72 miles of running each day for 44 consecutive days! Along with Peter, we’ll be talking to Charlie Engle of “Running the Sahara” fame. Also a veteran of this continental crossing and hopeful to attempt breaking Peters record if he succeeds. This episode is all about running long. Please join me Richard Diaz and Peter Kostelnick and Charlie Engle as we share this event as it is in its planning stages.

Interview with Mr. Relentless… Ryan Atkins Jul 29, 2016

Ryan Atkins is the winningest athlete in the sport of Obstacle Racing today. It seems as if no course or competitor thus far has been able to undue his success. Ryan and Richard Diaz fields some questions from friends on social media and wrap up by discussing what it might take for someone like Hunter McIntyre to beat him at the Spartan World Championship and his team plans for Worlds Toughest Mudder. If you are a fan of Ryan Atkins, you don’t want to miss this episode. Want more? Visit www.naturalrunningnetwork.com

Beet Juice, a Natural Performance Enhancer Jul 22, 2016

Anyone who knows me (Richard Diaz), knows I am hard-nosed when it comes to supplementation and gimmicks. I have always believed that a good feeding strategy and plenty of rest will be all you need to perform optimally. I get plenty of opportunities to test all sorts of products in the world of Sports Performance and have been known to slam the door on a lot of snake oil salesman. I am also fortunate in that I have great connections among elite professionals in sports science and in the athletic community and keep my ear to the ground to learn as much as I can, whenever I can. Enter Beet Juice, an all-natural food recognized in small circles since Roman days as potion of life giving qualities. Listen as I interview Dr. John Ivy as he reveals the science behind this natural performance enhancing potion. This particular product has become a staple of most all of the elite athletes in the Obstacle Racing community, from the entire Spartan Pro team and across the board to cyclists and runners who hope to shave precious seconds from their performances.

Running with Power, the New Frontier Jul 15, 2016

An interview with Jim Vance elite triathlon coach and a true pioneer in the uncharted waters of training with a Power meter for runners. Jim has recently released his revolutionary book “Running with Power”The Complete Guide to Running to Power Meters for Running. Last October, we had Jim on before he had released his book to discuss the various aspects and benefits of power running. Now, fresh off his research Jim shares what one could expect from training with power. Jim had suggested long ago that once the benefits of training with power were better understood and made available, all records would quickly fall, from the mile to the marathon. They say; Power meters for running are the future and the future is now. Listen in to learn how this technology may help you to become a better athlete.

Interview with Dr. Noah Kaufman “The Ninja Doc” Jul 08, 2016

Dr Noah Kaufman is the leader of the famed “Wolf Pack”, stars of American Ninja Warrior. Noah was gracious enough to come on our podcast to share some amazing tips on how to train like a Ninja, how to improve grip strength and how to improve your ability to successfully navigate obstacles in OCR events. He also shares some powerful tips on how best to deal with blisters and avoiding the down time. Noah is a wealth of great information in regards to obstacle training and Parkour. Clearly this is a show you don’t want to miss! www.naturalrunningnetwork.com

Obstacle Order Podcast Hosts Interview Richard Diaz Jul 01, 2016

I guess Richards name has been tossed around the OCR circuit quite a bit these days, so much so that other podcasters have sought him out for interviews. I guess the shoe is on the other foot so to speak. This episode is a copy of an interview done this week with Elijah and Phil host of The Obstacle Order Podcast. They wanted to hear firsthand what the buzz was about regarding the clinics Richard puts on and what people might expect for having attended. If this is something you are interested in, you might want to give this show a listen. (This recording was copied with the express permission of Elijah Markstrom.)

Great Tips on How to Run Faster Jun 24, 2016

As they say; “The Devil is in the details”. Coach Richard Diaz and guest, Elite OCR athlete Beni Gifford discuss the details that can set you apart from the pack as a much faster runner. Beating yourself up, packing on the miles, hard track workouts won’t make you faster unless you learn to master the details as prescribed by the coach in this podcast. Unlock your strength and potential as a runner in Spartan Racing, Trail Running or your next Marathon by following the advice offered in this podcast.

Functional Movement the key to Performance Jun 17, 2016

As athletes, we are no strangers to post workout aches and pains. When these signals begin to impede our ability to perform and result in missed training days, it’s time to pay attention. We’ve invited Dr. Steve Capobianco, Medical Director for Rock Tape back on to discuss what’s new in the way of self-treatment, prevention and “how to” that Rock Tape has become famous for. Are you familiar with myofascial release? Do you know what you can expect from these practices that are known to improve functional range of motion? If you are a Spartan or Obstacle Racer, you don’t want to miss this show.

Dealing with Plantar Fasciitis Jun 10, 2016

Because I see so much of this malady among the athletes I meed I decided to revisit this interview done with Dr Brian Abelson, author or a great book on understanding and the treatment of Plantar issues. In order to resolve this pesky injury you first need to understand the culprit that is responsible. If you are an Obstacle Racing athlete, planning to participate in a Spartan Race or BattleFrog and have been plagued with Plantar Fasciitis, you really need to hear this!

Winning Tips - better than big biceps for OCR Personal Bests! Jun 03, 2016

We all want to win the races we enter; some have a reasonable chance and others feel winning is out of reach. Why not improve your chances and your Obstacle Racing finish times by following some solid advice that you can put to work immediately. Some of this advice you may have heard before but I promise, there are a few tips you had never heard before that will get you those precious seconds you need to beat your competition. We’ve brought on Amber Headrick, a seasoned elite OCR athlete on to help us share these pearls of wisdom with you. We’ll discuss the importance of energy management, running mechanics, finding an online coach and a few tips that will really help you in your next Spartan race. You’ll need to listen to the entire episode to reap all of the benefits! More of this atwww.naturalrunningnetwork.com

Do you understand your Heart Rate Monitor? May 27, 2016

This episode is a rerun. It was posted late in 2015 but I felt the information was important enough to bring it back to our listeners. The discussion revolves around making the best out of the training metrics we gather from our Heart Rate Monitors. There is a wealth of great information that is made available with the advent of GPS, heart rate, cadence etc., but it can become overwhelming at times. In this episode we take a real world scenario of data collected by an OCR athlete and help him to make sense of the data so he can take charge of his training. This is a great episode for any runners, triathletes and Obstacle Racing Athletes who want to better understand the data from their heart rate monitors.

Training, Drug Testing and Pro vs. Elite in OCR with Brakken Kraker May 20, 2016

Obstacle Racing has grown to be the most popular recreational sport around the world by leaps and bounds over running, cycling and triathlon. There are now “Pro” athletes, who earn a living racing and through sponsorships. These “Pros” are clearly vested in the legitimacy of the sport. Brakken Kraker is one of those athletes. Listen as Brakken and Richard Diaz discuss the potential for an OCR/ Spartan Olympic event, the need for drug testing, clarification of the distinction of Pro status vs. Elite and the importance of speed and running form to win races. We will also visit some podium predictions for the upcoming Spartan Monterey Race and NBC Spartan Series; who we like and why. www.naturalrunningnetwork.com

How to Avoid Over Training Syndrome May 13, 2016

Fatigue is a common sensation for Endurance and OCR athletes, knowing when to back off and how to identify when this sensation is out of control is important because Over Training Syndrome is not just too much work, it’s a much deeper problem that no athlete wants to fall prey to, Join our host Richard Diaz and his guest Elite OCR athleteBeni Gifford as the discuss over training and off season pole dancing! This is a show you just don’t want to miss! www.naturalrunningnetwork.com

Self-diagnosis or common Running Injuries May 06, 2016

When training for a marathon or your next Spartan or Battle Frog event, you are facing a running related injury, what do you do? The most common diagnosis is Overuse and Tendonitis as a result. In this short episode, Richard Diaz, Elite Running Coach and host of The Natural Running Network, sheds light on the true culprits behind running related injuries. If you finding yourself battling with reoccurring injuries and its getting in the way of your training and racing, you would be wise to listen to this episode. You may find that your remedies and diagnosis are inappropriate. What’s really wrong may surprise you!

Meet Spartan World Champion / Best Army Ranger Cpt. Robert Killian Jr. Apr 29, 2016

The United States Army Rangers are an elite military formation of the United States Army. Each year they hold a competition to determine who the best of the best are. Captain Robert Killian and teammate SSG Erich Friedlein are the current champions of this prestigious title of “Best Rangers”. Think one percent of the top one percent of the best of the best soldiers, this is quite an honorable distinction. Add to this the title of Spartan World Champion and you now have a snap shot of the man to beat in this year’s OCR World Championship season. It was an honor to speak with Cpt. Killian as he shared his plans for this year’s OCR season and his overview of what it takes to earn the title; “Best of the Best”.

OCR Running Tips with “Ultra Beast” Miguel Medina Apr 22, 2016

All OCR athletes agree, it eventually comes down to the ability to run. Miguel Medina took second at The Spartan Ultra Beast World Championships in 2015 and was a team member of “The Wolf Pack” winners of the 2014 World’s Toughest Mudder. Suffice to say he knows how important having keen running skills are to success in Spartan Racing. Join us as Miguel Medina and I (Richard Diaz) field some questions from OCR athletes from around the country regarding running skills. We also close with a contest for those who register early for the upcoming OCR Run Clinic to be held in Ft Collins Colorado in June this year. For details be sure to visit: www.naturalrunningcoach.net

9-year old girl Completes 24-hour BattleFrog. So begins the Controversy. Apr 15, 2016

When I first heard that a 9 year old girl had completed a 24 hour BattleFrog obstacle race it was revealed to me in a blog post written by Ekaterina Solovieva, aka., “Solo”, herself a seasoned adventure/obstacle racer/psychologist. Her catchy title: “A 9-year old completed a 24-hour obstacle race and why I am not impressed”. I had to better understand why someone would “go there” and needed to dig into this topic simply because, well… it’s just really interesting. Anyone one who is or has raised children must be curious. Is this a good or bad idea, should race promoters allow this to take place? Lots to think about and we tried to cover it from all angles. If you care to read the blog for yourself here is the link to “Solo’s” Blog page: www.solovieva.com/not-impressed/

Post-Workout Interview with Rose Wetzel, aka., Wonder Woman Apr 08, 2016

Anyone who knows Elite Spartan Pro Rose Wetzel, aka., Wonder Woman knows she is intense. Trust me; I have had the great fortune of training her. Rose, loves to push and loves competition. Whether it be American Ninja Warrior, Obstacle racing or Track & Field she can’t get enough. We thought it would be fun to do a post-work out recap to discuss the application of Over-Speed in what many fondly refer to as “The Secret Lab”. We also discuss her recent Track & Field competition at The Stanford Invitational where she bested her previous scholastic records at 800 meters with a blistering 2:10, plans for upcoming Spartan Racing and more. www.naturalrunningnetwork.com If you had not seen the videos of Rose Running intervals at 20 mph be sure to visit https://www.facebook.com/naturalrunningnetwork/to find this and others.

Building Better Athletes through Knowledge... a Q&A Session Apr 01, 2016

During our last episode in where Richard Diaz covered the finer points of proper running skills, the show was met with a lot of favor. Many people wrote and asked for more of this type of Q&A format. Hoping to satisfy this request, we reached out to the social media and prompted our audience to send in questions for Richard to address. Topics include: How to effectively employ heart rate, what to do with muscle tears vs strains or sprains, running shoe selection, when and how to include rest in training, questions on cadence, muscle mass and more. OCR athletes are hungry for information and most found is anecdotal. The sport is too young for foundational advice which leaves a wide path for misinformation. The goal is to cut through much of the misconceptions and provide logical advice without chasing intangible conclusions. If you enjoy this episode let us know. Our aim is to serve. Find more like this by visiting www.naturalrunningnetwork.com

Running Tips from Coach Richard Diaz Mar 25, 2016

If you can’t run well you just won’t win in Obstacle Racing. It does not matter if you are part monkey and fly through the obstacles, the time lost running opposed to the time gained over an obstacle puts you at a serious disadvantage in OCR. Here is another tip: If you set your mind on pushing harder into your running program, you stand a better chance injuring yourself than improving your running splits. This episode is a down and dirty explanation of the things you need to focus on in training and why. If you had never attended one of Richard Diaz’s running clinics, listen to this episode, its short and to the point and these training tips will go a long way in helping you to improve your finish times and may even get you on the podium like many of Richards’s clients. To learn more or to schedule a private session with the coach visit www.diazhumanperformance.com

Are You a ZOO HUMAN? Learn how to Free Yourself and Restore your Fitness Mar 18, 2016

Many of us aspire to train “Naturally”. We have evolved from the traditional gym rat mentality, we’ve gotten outside to get our dose of exercise, we’ve adopted what believe to be functional style training but are we really getting the most of our efforts? Enter Erwan LeCorre, founder of MovNat and the MovNat Method. Erwan has devoted his life to training himself and others in a way that revisits our primal instincts. I asked him to come on the show to share his insights, how his training methods differ from what is typical and how this training might server the Obstacle Racing community. If you are looking to take your physical abilities to the height of your innate capacities, you should make a point to listen to this episode. Erwan’s training methods are offered around the world, his retreats are designed to serve all ages and fitness levels. The Natural Running Network

Are You Ready for The Spartan Agoge? Mar 11, 2016

The Death Race for years served as the pinnacle of theSpartan Obstacle Racing challenge, it has recently been shelved and replaced with a different type of extreme challengeThe Agoge an event that provides up to 60 continuous hours of adventure. Yet, is it as extreme as its predecessor? We speak with Dylan Davis who over the past year participated in the winter and summer Death Races and the first two installments of Agoge to get his take on what one can expect when they face this challenge. What you learn may surprise you. Does Joe De Sena, mastermind of these challenges have a plan that has yet to be revealed? Listen and draw your own conclusions. The Spartan Agoge claims to bring together physical and mental strengths while developing innovative thinkers, prudent risk-takers, and expert decision-makers. Are you truly Spartan enough to meet this ancient rite of passage?

Interview with Lindsay Webster – OCR World Champion Mar 04, 2016

To speak with Lindsay, you get a sense that she is meek, affable and home spun. If you follow her career as an Elite OCR Athlete you gain entirely different picture. Lindsay competed in around 20 OCR events in 2015 and won most all (13 races) in which she toed the line including the OCR World Championship, 2nd in the Spartan World Championship while placing no less than 3rd in 6 of the 20 and a 4th place to round of the bunch. Suffice to say; Lindsay has had an epic year and it looks like this year will be no less impressive. Lindsay is fiancée to Ryan Atkins whom is also recognized as the most dominant competitor in the men’s pro field. He being The Worlds Toughest Mudder World Champion, both residing in Ontario Canada, they seem to swoop down to take the crowns and head back home to recover and prepare for the next challenges. Richard Diaz, our host asked Ryan if he could arrange an interview with Lindsay and here it is for your listening enjoyment.www.naturalrunningnetwork.com

The Next BIG DEAL in Training Technology Mar 03, 2016

In previous episodes I had interviewed various coaching experts; guys like Jim Vance and Hunter Allen, both world renowned in endurance sport. We spoke on the evolution of training metrics, such as heart rate, power and the apps in which to gather this information. All the while behind the scenes, techo-geeks were hard at work developing ways to finally create a reliable gadget that can allow runners to gain the benefits that cyclist have come to appreciate and depend on for several years. We all have come to believe that this is the next BIG Deal in running performance. Listen as our host Richard Diaz interviews Johnny Ross, founder and CEO of Medhab Inc. A company that is at the forefront of this evolution in sports performance the first precision power meter for runners; RPM2 (pronounced RPM Squared). Find out what these unique training insoles can do for you and why a serious athlete, someone who works hard to improve and or has struggled with injuries would want to own a pair.

Eat to Achieve Optimal Weight and Win Races Feb 19, 2016

A proper diet can mean the difference between winning and losing races. If you have poor feeding habits, you risk sacrificing your health; you will struggle with your training and may not race at an optimal weight. Matt Fitzgerald is arguably one of the most studied authors on the topic of endurance related nutrition. He has traveled the world studying the eating habits of the top endurance athletes and what he shares on the subject of winning feeding strategies may surprise you. Have you turned into a Vegan? Are you on a carb restricted diet and hope to perform well in endurances events? Those who hope to perform their best in a marathon, Spartan Race, Battle Frog or World’s Toughest Mudder would do well to heed the advice offered in this episode. Racing weight matters… are you sacrificing your strength to make weight or are you of the mind that muscle trumps slight of build? Tune in for some interesting views.

How to become an Obstacle Maniac Feb 12, 2016

Obstacle Course Racing is hot. Anyone that does an OCR event knows what I am talking about. Some say that they suffer from PRTSS (post-race traumatic stress syndrome), once the race is over, the buzz starts to ware off and the competitors begin to miss the race community they have come to love and respect. Enter Obstacle Maniac, the brain child of Gary Borad and Craig Covington founders of the social site geared to promote post-race banter among the people who collectively understand this experience and want to talk about it beyond the race weekend. Sure, there are other sites that cover the goings on of the race favorites, the elites and pros of the sport but they get plenty enough coverage. Certainly, the familiar names and faces appear but they share the lime light with the mid packers who are proud of their efforts and are hungry for more chatter about all things OCR. If you are one of these folks and have been looking for a place to share your happiness post event, it would serve you well to visit http://www.obstaclemaniac.com

First Aide Taping for Athletes with Dr. Capobianco Feb 05, 2016

Getting back into racing and training as quickly as possible is the hope of every athlete who has been afflicted with nagging injuries. Dr. Steven Capobianco is the director of education for ROCK TAPE and is recognized as a leader around the world in the application of kinesiology taping strategies. I (Richard Diaz) have personally been using these taping strategies on my clients to contend with; IT band, Knee, Shin, Hamstring, Calve, Achilles and plantar fasciitis injuries for several years. Perfect for OCR, CrossFit, Trail and Road Running athletes. If you have ever wondered how, when or why to apply this tape, this a show you don’t want to miss. www.naturalrunningnetwork.com

OCR Athletes want to know… A Q&A Session Jan 29, 2016

Often times, we interview elite athletes from various sports, the hero’s that command the podium race after race. As much as we admire their physical prowess, many of our listeners have their own agendas and goals they hope to fulfil. So, we intend to offer the spotlight to those of you who have questions and hopefully we can provide answers that will make a difference in your running, training and racing experience. In this episode we feature OCR Athlete Cody Higgs from Nashville Tennessee, along with a few questions from Richard Rachal of Baton Rouge Louisiana.

The Run Clinic Road Show… what you need to know to Run and Perform Your Best! Jan 22, 2016

Over the years Richard Diaz (our host) and diaz human performance has put on elite caliber running clinics all over southern California. The impact of this training and education is so dramatic that athletes from all over the country go through great pains to attend and or visit for personal coaching and evaluation. Our current project is to put on a Two Day Running Clinic and Lab Testing by invitation in Baton Rouge Louisiana on the 27th-28th of February (registration deadline is quickly approaching Jan. 25th 2015). In order to provide a detailed explanation of what to expect for those interested, we decided to offer the details direct from the horse’s mouth! Richard Diaz along with forward statement’s from Elite Spartan Pro OCR Athlete Hunter McIntyre and hosts Richard and Emily Rachal is onboard to share all the pertinent details. For quick registration visit: www.naturalrunningcoach.net/clinics.html

An Inside Look at Battle Frog w/ Christopher Acord Jan 15, 2016

Battle Frog is quickly becoming the OCR Series of choice among discerning competitors in the world of Obstacle Racing. Christopher Acord is Battle Frog’s chief architect/Race Director, fondly nicknamed “The Beard” for obvious reasons. We thought it was time to reach out to Christopher to gain some insight into the planning and development of “the other OCR events”. This interview was highly enlightening and for those who have never competed in a Battle Frog Event, this is clearly a show you don’t want to miss! Be sure to get access to more content by visiting www.naturalrunningnetwork.com

The Dangers of FKT Ultra Trail Running Jan 08, 2016

For those out of the running jargon loop, an F.K.T. is the acronym for a “fastest known time” event. Generally orchestrated by a few brace souls who develop an event never run before to establish a record. Running a trail race that has never been attempted comes with a great deal of risk. Getting lost, being in inaccessible terrain for extended periods is very dangerous and not for the meek. Join us as we invite Charlie Engle back to share the exploits of his and Nickademus Hollon’s attempt at the Sea to Sea Ultra F.K.T. project, an Ultratrail running event of over 140 miles of unforgiving terrain.www.naturalrunningnetwork.com

The New Year’s OCR Athlete Reflections Jan 03, 2016

We invited a few competitive Obstacle Racing Athletes to come on and to discuss the past year and prospects for The New Year’s performances. Jack Bauer, Alexandra Walker and Benjamin Pina agreed to share their thoughts. The questions were… How did it go last year? What do you feel you need to improve on? What is your key race focus for 2016? We also delve into various training considerations that would benefit anyone hoping to improve in the coming year. Listen in; we might give you some food for thought leading into your new racing season.

Powerful Tips to Improve Grip Strength and Running Injury Free Dec 26, 2015

Learn simple exercises that will greatly reduce your incident of upper and lower body injuries that are common among runners and OCR athletes from the ground up offered by Dr. Emily Splichal, world renowned podiatrist and human movement specialist. In the sport of Obstacle Racing there are a lot of demands placed on grip strength. Improper approach to training and racing can result in extensive injuries to both the upper and lower extremities. Dr. Emily shares a few exercise techniques that develop “stability from the ground up- foot to core” by adopting these simple exercises you will gain a significant improvements in running skill, upper body strength while greatly reducing the incident of injury. The Host of “The Natural Running Network” Richard Diaz says: “This episode provides the most useful take away training advice we have offered all year. Dr. Emily is on the cutting edge of evidence based sports science and her research on the subject of developing functional stability is unparalleled. If you put your body to task, you should not only listen to this episode over and over until you completely understand these concepts, you should also share it with your friends”.

Yancy Camp meets OCR Run Clinic w/ Coach Richard Diaz and Posse Dec 18, 2015

Yancy Culp is an internationally recognized OCR coach with an all-star cast of Elite Spartan Athletes in his stable. It was great fortune for Coach Richard Diaz, his “Posse”, Miguel Medina, Nickademus Hollon and his wife and long time running mechanic Lori Diaz to converge in Austin Texas to put on their ever popular Off Season Running Clinic. It was a great experience for all in attendance, many who partook in A VO2max test administered by Coach Diaz, running fundamentals and a real time technical trail running clinic directed by Nick Hollon, world renowned Ultra Trail Runner and Elite Pro Spartan Miguel Medina. Post event, Yancy Culp and Richard Diaz discuss the importance of honing running skills in the off season and how running influences the sport of Obstacle Racing. www.naturalrunningnetwork.com

Racing Cold - The Battle with Hypothermia Dec 11, 2015

I invited Stew Smith former Navy Seal, who spent eight years in the SEAL Teams and an instructor at the Naval Academy Physical Education Department. He has also been showcased on National Geographic’s “Fight Science”. Stew demonstrates his ability to perform tactical exercises under the most extreme of conditions. An incredibly disciplined athlete and warrior, Stew is an expert in dealing with harsh cold environments. I asked him to share his experience and tips on staving off hypothermia and staying sharp while racing over obstacle courses. If you want to be competitive in OCR, Spartan or Battle Frog events and don’t deal well with cold, you don’t want to miss this amazing interview. Racing Cold - The Battle with Hypothermia.

Running for Your Life Dec 04, 2015

This episode was drawn from our archive of shows done 2 years ago. It is an interview with Gilbert Tuhabonye a genocide survivor, world class runner and now an amazing running coach thriving in Austin Texas. This show is hands down one of them most powerful interviews we had ever done and if you had not hear this story, you really need to listen. It’s about faith, running, hope and achievement.

The Natural Running Network Black Friday Episode Nov 27, 2015

Every year as a way of showing our appreciation to our listeners, we do a Black Friday giveaway show. The way it works is simple: Write or message me, Richard Diaz or The Natural Running Network Facebook page and provide a question related to Obstacle Racing, Running or associated training. We'll do our best to answer the question on our Friday show and award gifts to the providers of the best questions. We gave away ver $1,000 in gifts last year and plan to do it again! Don't be left out! Be sure to visit www.naturalrunningnetwork.com

The World’s Toughest Mudder Recap Nov 20, 2015

The 2015 World’s Toughest Mudder set the bar high for team participation. With a $100,000 carrot held out for the team that could cover 100 miles in the allotted 24 hour deadline. It was an interesting race and with the best attempts from the top teams, the money remains uncollected. There was a new course champion crowned and some interesting developments unfolded as the teams broke apart, some retired opting to stay with the team, others pushed on in hopes of personal glory. Our featured guests, Miguel Medina and Nickademus Hollon, were in the thick of competition and share their inside views of the race as it unfolded for them. They also offer some professional insights as to how one should approach this event, it’s a great interview with two great OCR athletes.

Training Smarter and Understanding the Data You Collect From Your Monitor Nov 13, 2015

Jaime Lopez is serious about his OCR training; he reads what he can to keep up with the trends in training. He monitors his work via his heart monitor, he abides to specific training protocols and logs all of the metrics afforded him though his devices. Yet still, it all seems confusing at times. Jaime is also a devoted fan of our podcast, he has reached out to Richard Diaz (the show’s host) to ask for some advice on how best to interpret the information he collects and in so doing we invited him on this episode to review his training data and discuss what we’ve learned and to make recommendations. If you, like Jaime, enjoy Spartan Racing, are training for a marathon or are new to running, this is a show you don’t want to miss!

Self Help Tips to Improve Running Form Nov 06, 2015

Everyone knows that to be successful in the sport of Obstacle Racing you must develop your running skill. Never mind that of all recreational sports, running leads in the number of injuries that athletes endure. What’s interesting is that the leading cause of these injuries is improper running skill and could easily have been avoided with proper training. Our host Richard Diaz is a highly sought after running form specialist and performance diagnostician. In this episode of “Listen and Learn” He hopes to point out the principal flaws runners make and what they should do to correct these flaws and get back to running injury free and optimal performance. If you are setting out to run your first marathon or are an avid Spartan Race aficionado, this is an episode you don’t want to miss! ”Running more often or at greater intensity with bad form is a hell bound train!”

Critical Active Recovery Tips for Endurance Athletes Oct 30, 2015

Every athlete that follows our show knows that recovery is critical to performance and health. Unfortunately, too few practice effective active recovery. This is especially true among Obstacle Racing Athletes. Our featured guests; Dr. Tim Simansky, commonly known as “The Wod Doc” and Elite Spartan Pro athlete Hunter McIntyre are on to share opinions and expertise on the topic of foam rolling and other tools that are great for keeping the body in great repair. Be sure to visit www.rocktape.com after the podcast to learn more about the Movement Manifesto. MOVE OR DIE! It is estimated that Americans sit 9.3 hours a day, which is even more time than we spend sleeping (7.7 hours). Our bodies weren’t built for that, and it’s starting to take a toll. Sitting 6 or more hours per day makes you up-to 40% likelier to die within 15 years than someone who sits less than three. Even if you exercise for 1 hour a day, your risk is still higher if you sit for long periods in the day.

Power Running - “The Future is Now Oct 23, 2015

Jim Vance is an elite triathlon coach who has co-authored “Triathlon Science”. He is a two time Amateur World Champion in ITU and Xterra and holds an IronMan PR of 8:37:09. I brought Jim onto our podcast because he has been at the forefront in research of Power Running. Many believe that when power can be effectively measured in running, as has been cone in cycling, it will be a major game changer. In sports science thus far; heart rate is the most effective metric used to identify work relative to performance. This is an interesting time in endurance sport technology and our goal is to share some insight as to the potential of power as it applies to running performance. “All records, from 100 meters to the Marathon will drop, when we are able to effectively measure power in training”.

Next Stop World’s Toughest Mudder Oct 16, 2015

Ryan Atkins, coming off an exceptional race season, finishing 2nd in The Spartan World Championships behind a fearless and relatively unknown Robert Killian, now sets his sites on World’s Toughest Mudder. Ryan won this event last year but this year with the stakes up to $100,000 for the first team to complete 100 miles in 24 hours, he has opted to create what many feel is a dream team. Learn who these team mates are, and as a bonus, get a heads up on the all new Online Obstacle Race Training program created by Ryan, Matt Murphy and Jon Albon.

Interview with Lesley Paterson 2X XTERRA World Champ Oct 09, 2015

Lesley Paterson is arguably the fiercest competitor in the XTERRA RACE SERIES. She has won 2 consecutive world championship titles, was then plagued with injuries which caused her to fall out of the sport almost entirely last year. In 2015 she seems reborn with aspirations of competing in Obstacle Races. So far this year she has placed 1st, Pro Women, XTERRA Costa Rica, 1st, Pro Women, XTERRA West Championships (Las Vegas, NV), 1st, Pro Women, XTERRA East Championships (Pelham, AL), 1st, Pro Women (and 1st overall – men and women), XTERRA Laguna Beach (Laguna Beach, CA) 1st, Pro Women, 6 hours of Temecula (MTB race). She now sets her sights on regaining her crown at the XTERRA World Championships on Maui, this November. Our host Richard Diaz caught up with her to gain some insights on her outlook past, future and present.

Catching up with Charlie Engle Extreme - Ultra Runner Oct 02, 2015

Running 100 miles has become common place among the growing community of Ultra Runners. Few can say they have run over 4600 miles across the Sahara Desert, to raise awareness of the need for fresh water in Africa for an HBO documentary titled “Running the Sahara”. Charlie can. He can also talk about his run across the United States or his most recent 7 day stage race in Ecuador that began at an altitude 12,000 ft. and continued with over 155 miles at altitude for the duration of the event. Yes, Charlie Engle is an extremely unique runner and is always fun to chat with. Listen as we catch up with one of the most colorful ultra-runners of our time.

How to Run Faster while avoiding injury Sep 25, 2015

In all recreational and competitive running events from your first 5K to a marathon or Spartan Ultra Beast, athletes tend to get injured. Generally injuries come about when the weekly mileage increases along with the intensity. Our host Richard Diaz, founder of diaz human performance and The Natural Running Network, has a long history of training runners to perform optimally with his unique approach to what he refers to as “Motor Skill Drills”. Diaz feels that the key to running fast and avoiding injuries is directly tied to the way you run not how much or how hard you run. Before you blame your running shoes for your last injury, you should listen to this episode.

Nickademus Hollon Trail Runner Extraordinaire Sep 18, 2015

Running for 205 miles in 76 hours through the Alps with a collective elevation gain of over 80,000 ft., is no simple task. Being the only American to podium in this death defying race, for now, is reserved for only one man, Nickademus Hollon. Join Nick and Richard Diaz as they discuss the upcoming Spartan World Championships, the World’s Toughest Mudder and other adventures reserved for only those with the endurance, grit and strength to consider such undertakings.

Interview with Dotsie Bausch Olympic Silver Medalist Sep 11, 2015

Dotsie, aside from winning a Silver medal in the 2012 Olympics in Women’s Cycling Team Pursuit (the first medal won by an American team in this event in over 20 years) has also won 2 gold medals in the Pan Am games and 7 time National champion in cycling. We discuss her training practices in preparation for the Olympics, the benefits of training with a power meter and the future of monitoring power as it relates to running. Many experts believe that once power measurement reaches the running community, all records will fall.

Ryan Atkins "Live" Worlds Toughest Mudder Champion Sep 04, 2015

Are you are a fan of Obstacle Racing? Maybe you follow the heroes of the sport and want a chance to ask the reigning World’s Toughest Mudder Champion Ryan Atkins a few questions… well here is your chance! This Friday 9/4/15 8:30 am PST. Richard Diaz has asked Ryan to come onto “The Natural Running Network Live” to discuss his training, his awesome race season, and his prep for The Spartan World Championship and his decision to go team vs. solo and defend his title as World’s Toughest Mudder Champion. This is an episode you don’t want to miss!

Training with Heart Aug 28, 2015

With all the new data collecting devices on the market today, many athletes are still reluctant to employ heart rate as a principal guide in their training, this is really unfortunate. Of all the feedback one could obtain heart rate training, remains the most important ally regarding how or if the body is adapting to training. Our host Richard Diaz and his guest Maggie Legan, Elite OCR athlete, discuss VO2max testing, how to put a good training prescription to work that will improve endurance; help you resist fatigue when the going gets tough and how running skill fits into the picture.

The British OCR Invasion, Namely – Jonathan Albon Aug 21, 2015

In case you have not heard, World OCR Championship Season is upon us. Sure, maybe you don’t follow Spartan Racing or give a hoot about the fastest growing sport in the world. However if you do… there is a lot of excitement afoot. Reigning Spartan World and OCR World Champion Jonathan Albon is looking to double up and defend both of his titles. Who has the nuts to beat him? Ryan Atkins, maybe a dark horse in Hunter McIntyre? I made the call to check up on Jonathan to see how his preparations are coming, asked what his game plan is and why he poses such a threat. Here is a guy with little state side exposure, holds two of the three titles and his been training and racing abroad. Aside from his humble disposition he has the tools and the grit to take it all find out why.

Power Running – The New Frontier in Trainning Aug 14, 2015

Cyclists have long understood the value of being able to monitor power as a precise training modality. Many experts believe that if runners were able to effectively employ power measurement while training and racing, all of the current world records would fall. Join us as our host Richard Diaz and his featured guest Hunter Allen discuss the potential of power measurement for runners, the benefits and the approach. Hunter Allen is founder of Peaks Coaching Group and coauthor of Cutting Edge Cycling and Training and Racing with a Power Meter, two of the most respected books on training with power meters. Learn why training with power differs from training with traditionalheart rate and how tracking these two powerful complementary metrics can help you achieve peak performance.

Barefoot Training Tips to Improve Running and Reduce Injuries Aug 07, 2015

I am not a Barefoot Running advocate where unnatural surfaces are concerned; however, training unshod holds a wealth of benefits that translate into your running with shoes on. We’ve brought back Dr. Emily Splichal, podiatrist and world renowned human movement specialist to share her insights on running related injuries, shoe selection and her pre-run barefoot movement prep training which all runners should add to their training racing practices. If you find yourself chronically suffering from running related injuries such as plantar fasciitis, achilles tendonitis, shin, knee or back problems you really need to hear this episode. You can thank me later-

The Queen of Pain – Amelia Boone Jul 31, 2015

They fondly refer to her as “The Queen of Pain” Amelia Boone, 2 time World’s Toughest Mudder Champion, 2013 Spartan World Champion and current OCR elite point leader for 2015. Amelia is respected as the fiercest female competitor in OCR today and we have her on to discuss the championship season. An attorney by trade, holding a professional career on top of a heavy racing schedule, Amelia competed in 14 events in 2014 having won 8 and placed 2nd for the balance, she is a freak of nature and a very interesting ambassador to the sport. Listen as Amelia share some training tips, trail running and her favorites leading into the Spartan, OCR and Worlds Toughest Mudder Championships this fall.

Tips for Runners on training and racing Jul 24, 2015

How to train to run your best race from a 10K, half marathon to eventually a Marathon, from beginner to advanced, free from knee pain and an exclusive interview with Coach Richard Diaz, Author of The All New My Best Race, a training guide for runners. The number one cause of running injury is improper training and taking on too much running to soon. Over 70% of runners in America have been injured and bulk of these injuries, mostly knee pain could have been avoided by simply taking the time to learn to run properly and following a well thought out training program. In this episode, Richard Diaz and Jimmy Reed share tips on how to avoid injury and creation of a successful training program.

Learn how to Decrease Pain and Increase Performance Jul 17, 2015

It is difficult to attend a Cross Fit competition, Spartan Race, Triathlon, Marathon or really pretty much any sporting even without seeing an athlete with some colorful tape affixed to their body. You may have heard that it’s helpful with abating injuries but you may not know as much as you should about how, when and why to apply it. Richard Diaz our host, Brings longtime friend and expert on Fascial Movement Taping, Dr. Steve Capobianco, Medical Director for Rock Tape and author of the Fascial Movement Taping Manual on to demystify the application and provide an excellent overview of the benefits of taping for performance and injury treatments.

Fixing your Diet for Performance Jul 10, 2015

Pip Taylor is an accredited sports dietitian and professional triathlete who has written an interesting “How to” book titled, The Athlete Fix. Nutrition is the cornerstone of good health and critical for sports performance. Diets are typically confusing fraught with opinion and erroneous gimmickry Pip explains how avoid foods that cause inflammation and how to identify food intolerance's by adopting a base functional diet, a process of refining your feeding strategies so that your nutrition is optimal for YOU. She also shares time and money saving tips. There are few people in the world who have not been on some fashion of diet or, have been influenced by some type of fad that promises to help shed fat or increase performance. Richard Diaz our host invited Pip Taylor on to share her logical process of identifying foods that are simply making it difficult to maintain our health and fitness. You can’t continue to eliminate foods without compromising your health, there is a better way.

Death Race, the Mother of all Obstacle Races Jul 03, 2015

Anyone who has heard of the infamous Death Race knows that it takes a very special type of person to even consider attempting the event let alone actually finishing. The brainchild of Joe DeSena, founder of The Spartan Race obstacle racing series, it makes you wonder what darkness lurks in his mind that would cause him to create such an event. Listen as Richard Diaz chats with Dylan Davis, who not only survived the Summer Death Race, he also successfully completed the Winter Death Race this past January. Dylan provides a rare first person account of the Summer Death race from start to finish. If you think you’re pretty tough, maybe you need to hear what tough is really all about.

Hunter McIntyre and Cassidy Watton Spartan's dynamic Duo Jun 26, 2015

Hunter McIntyre was the Elite Spartan point leader of 2014. Arguably a force to recon with in any OCR event he attends, yet lately, Hunter seems to have been off the race scene radar. Richard Diaz, asked Hunter to come clean and let his fan base know what he’s been up to and to explain why he’s not been as active on the race scene. We also took this opportunity to gain some insights from Cassidy Watton the better half of the power house duo who has been racing well and is setting her sights on the East Coast Combine and World Championships. She too has joined the ranks of Reebok Spartan Elite team. We’ll share training tips and pick our favorites for this year’s Spartan World Championships. You don’t want to miss this episode!

An interview with Heart Rate GURU, Dr. Phil Maffetone Jun 19, 2015

Dr. Phil is a pioneer in both heart rate and the revelation of our need to return to Natural Running. He preached about and he himself trained in minimal running shoes long before Born to Run became fashionable. His MAF heart rate training formula (180-age), to this day is still the most effective approach to determining an aerobic heart rate in the absence of having access to clinical trial. After 15 years passed since their first encounter, our host Richard Diaz takes this opportunity to talk shop with Dr. Phil. Anyone planning to run a marathon, participate in Spartan Racing or has wondered about proper running shoe selection should listen to this show.

Conversations with an Elite Running Coach Jun 12, 2015

Running a marathon,half marathon or participating in Obstacle racing requires more them determination, you need to develop a training strategy designed specific to your current abilities that will allow you to effectively and carefully prepare for success. Our host Richard Diaz invited nationally acclaimed running coachLuke Humphrey, author of The Hanson’s Method, a training program for marathon runners on the show to discuss training philosophies. If you are preparing for an event or a series of events as is the case for Spartan racing, this is a great show to listen to.

Kinesiology Tape – More than Just a Band-Aid Jun 05, 2015

You’ve see athletes in the Olympic Beach Volleyball, during Cross Fit Games, Spartan Racing and in all fashion of Endurance Sports with colorful tape on their knees, shoulders, calves, etc., now learn how it works, when and how to apply it when you are on the verge of a running injury or simply hope to perform at your best. There are few practitioners in the world that know more about this application than Dr. Steven Capobianco of Rock Tape and we felt it was important to bring him back to share his knowledge with you.

Conversation with Yancy Culp Elite Spartan SGX Coach May 29, 2015

Yancy Culp has a long history as a trainer, athlete and now, Coach to some of the top athletes in the sport of Obstacle Racing. Serving as coach to the likes of Rose Wetzel, April Dee, Matt Novakovich, Isaiah Vidal, Miguel Medina and other podium occupying elite professional OCR athlete’s, we discuss the sport, the direction it is taking and the process of making good athletes great. We also discuss our picks for the Spartan World Championships along with our dark horse favorites.

Performance-Endurance Hydration and Feeding Strategies May 22, 2015

We’ve invited Dr. Allen Lim and Jason Donald to share insights on how, what and when to hydrate, the importance of electrolyte and energy replacement and feeding strategies while training and racing. Jason was an elite professional cyclist who spent a few years as a member of the Garmin professional cycling team and Dr Lim also served as team physiologist for Garmin before founding SKRATCH LABS an innovative company that produces whole food performance electrolyte replacement and energy products for endurance athletes. Feeding, hydrating and electrolyte replacement is a critical aspect of performance and these two guys made their bones in international cycling competition where to survive, you have to get it right. No matter what level of competition, be it professional, recreational marathon running, obstacle racing, triathlon or cycling. This is a great episode to pay close attention to.

Beet Juice and Nutrient Timing, the Keys to Successful Performance May 15, 2015

Beets are fast in becoming the new power food for athletes and as it turns out, for good reason. Listen as Richard Diaz and his featured guest Dr John Ivy, world renowned expert on the role of nutrition in exercise performance discuss all the reasons why every endurance athlete should be supplementing their diets with Beets. After listening to this episode, you would be hard pressed not to seek out one the most powerful, natural ergogenic supplements on earth! We will also discuss nutrient timing: How, why and when best, to take in food for optimal performance. Seriously, this is an episode that every recreational or elite athlete will benefit from. Be sure to visit our new Podcast Site for even more great content: www.naturalrunningnetwork.com

How to Deal with Plantar Fasciitis May 08, 2015

As a runner, there is nothing worse than a nagging running related injury that just does not want to heal. Plantar Fasciitis is one of these injuries that left unchecked can easily ruin an entire race season. Listen as Dr. Brian Abelson, author of “Release Your Body- Resolving Plantar Fasciitis” and Richard Diaz discuss this injury, how to self-diagnose and self-treat this problem. You will also learn what the reasons the problem arises are and what type of exercises are best suited to defend against re-occurrence. If you have ever felt that nagging pulling sensation at the base of your heel as you are training for your next Marathon, Triathlon or OCR you owe to yourself to tune into this episode! Rember! Future episodes and pemium content will be found by visiting www.naturalrunningnetwork.com

What to look for in a Running Shoe May 01, 2015

I ‘ve brought back Dr Emily Splichal, Podiatrist and Human Movement Specialist, she is the Founder of the Evidence Based Fitness Academy and Creator of the Barefoot Training Specialist®, BarefootRx® and BARE® Workout Certifications. Dr Splichal has dedicated her medical career towards studying postural alignment and human movement as it relates to foot function and barefoot training and running. Dr Splichal serves as a Consultant for some of the top fitness, athletic footwear and orthotic companies around the world including NIKE Innovations, Trigger Point Performance Therapy, Aetrex Worldwide, Crunch Fitness and Sols.

How Bad Do You Want It? Apr 24, 2015

Matt Fitzgerald has authored more books on endurance sports training and sports nutrition than almost anyone in the industry. As of this writing he has penned 22 books, co-authored a handful of others and has two in the “Queue” as he calls it this year. Of interest for this podcast is: “How Bad do you Want it” and a follow up on eating habits of the greatest endurance athletes which should be released sometime in 2016. How Bad Do You Want It, promises to reveal the neuroscience behind the mind set of successful athletes. What do they think about, why and what results when they do. How we can trigger successful outcomes in our competitions through mental preparation and techniques we can employ to perform optimally. We also discuss the new trend in “Fat adaptation” diets. Do they work? You’ll have to listen to find out more…

Interview with Toughest Mudder World Champion Ryan Atkins Apr 17, 2015

Canadian Ryan Atkins is scorching the Battle Frog racing series, coming off of his second Toughest Mudder World Championship win where he covered over 95 miles in 24 hours! He is now setting his sights on the Spartan World Championships at Lake Tahoe this fall. Richard Diaz catches up with him to discuss training, running technique and all things to do with Obstacle racing as an elite pro. Obstacle racing is the hottest endurance sport in the world today. There is a whole new influx of amazingly talented athletes who are vying for top spots in the world rankings and Ryan has proven to be a force to reckon with.

High Intensity Running Plan for Obstacle Racers Apr 10, 2015

Training and racing for obstacle races such as Spartan, Atlas, Tough Mudder and Battle Frog places unique demands on an athlete. These events require the ability to perform at far greater intensity than preparing for a marathon. Richard Diaz and his guest Dr. Harry Pino, a renowned sport scientist discuss these demands and the program written by Richard Diaz tailor made to prepare these athletes for the rigors of these intense competitions that he has justifiably named “The Dark Side”Lactate Tolerance Training for high intensity running

The Ultra Mindset- 8 Core Principles for Success in Business, Sports and Life Apr 03, 2015

Travis Macy is best known as; “The Guy who won the Leadman Ultra Endurance Event”. Travis is a professional adventure racer, ultra-marathonrunner, coach and motivational speaker. We speak about his newly released book: “The Ultra Mindset” a book that serves as a guide to 8 key principles to becoming successful in sport, business and life. He delivers powerful self-help messages such as; “When you have no choice, anything is possible”. This is a great interview for anyone who is in search of success.

Interview with Bart Yasso “The Mayor of Running” Mar 27, 2015

Bart Yasso is considered “The Mayor of Running”. He is recognized around the world, having competed in running events on all seven continents from the Antarctica marathon to the Mt. Kilimanjaro marathon. A delightful ambassador to the sport of running and Runner's World "Chief Running Officer", Infamous for the; not so scientific but highly regarded “Yasso 800’s” a system of training and means for predicting a runners marathon finish time. Yasso won the U.S. National Biathlon Long Course Championship and won the Smoky Mountain Marathon in 1998. He has also completed the Ironman five times and the Badwater Ultramarathon through Death Valley.

Interview with Michael Johnson- Arguably the Fastest Sprinter in History Mar 20, 2015

Michael Johnson won 4 Olympic gold and 8 World Championship gold medals. He holds the 400m world and Olympic records. His 200m time of 19.32 at the 1996 Summer Olympics stood for 12 years. Johnson is considered one of the greatest sprinters in history. He is the only male athlete in history to win both the 200 meter dash and 400 meter dash events at the same Olympics, a feat he accomplished at the 1996 Summer Olympics in Atlanta. He holds the world's best time at the 300 m. Johnson is also the only man to successfully defend his Olympic title in the 400 m. Aside from his Olympic success Johnson accumulated eight gold medals at World Championships, and is thus tied with Carl Lewis and Usain Bolt for the most gold medals won by any runner in history.

Meet Rose Wetzel-Elite Pro Spartan and American Ninja Warrior Mar 13, 2015

Rose Wetzel has dominated the pro field in Obstacle Races through 2014 and is currently ranked #2 in the world as of this episode and has she suggests, “Its early in the season”. Listen as we discuss what it takes to rise to the top of the field in Spartan Racing, how important running skill plays into her success and her involvement in The American Ninja Warrior competition. Obstacle Racing is the hottest endurance event in the world today, drawing attention from the runners who historically have participated in marathons, half marathons are stepping up to the challenge offered by these unique competitions.

Chasing Isaiah Vidal – Elite Spartan Athlete Mar 05, 2015

Isaiah Vidal Elite Pro Obstacle racer is on the podium at almost every race he enters. Richard Diaz catches up with Isaiah to find out his tricks and share some with the audience. Running is recognized as a critical component of Obstacle Racing. Some say running skill represents 75% of the winning equation. Isaiah is working hard to add this asset to his portfolio. As a Spartan Elite Pro each athlete is ranked by the number of events they participate in and those in which they win or place. The events are set up around the world in three challenges, a sprint (5K) a Super (8 miles) and the Beast which is 13 miles all with unique obstacles to conquer.

Do you heel strike as a runner? Would it help to change your running form? Feb 27, 2015

Many runners are afraid to change the way they run even though they are plagued with running injuries. Richard Diaz and guest Peter Faletto, PT, gait correction expert, explain how a runner would change the way they run to reduce injury and improve performance. Both Richard and Peter are highly experienced in the practice of neuromuscular re-education through a very unique system of unweighting and passively correcting poor gait mechanics while in motion. Any runner who is engaged in marathon training, half marathon training or even high intensity sprint speed athletics should tune into this episode.

High on Marijuana-The New Running Supplement Feb 20, 2015

Once an illegal substance, Marijuana is now gaining popularity among Runners as a training enhancement. Legal in 28 states many runners are smoking pot to improve performance. Join our host Richard Diaz and Jimmy Reed as they visit, “Runners who get high”. Once considered taboo, smoking or possessing marijuana could land you in jail. Now there is a growing trend and experimentation in the benefits of cannabis use among competitive runners. The vaporize it, eat, rub it on tired and sore muscles and swear by the benefits provided opposed to taking other over the counter and prescribed anti-inflammatory drugs. It’s an interesting topic and The Natural Running Network is going to tackle it head on.

The Race Within-The ULTRAMAN World Championships Feb 13, 2015

An interview with Jim Gourley author of The Race Within –The Ultraman World Championship and Christian Isakson, 2 x competitor. Ultraman is one of the toughest events in the world, a 3 day event that tests the stamina and grit of the few willing to brave it. A race born in Kona, where competitors begin on day one with an ocean rough water 6.2 mile swim, followed by another 90 miles by bike. Day two is another 171 miles of cycling to conclude with a double marathon the final day, over 52 miles of running. We discuss the history of the event, the challenges the race promoters face to keep the event running along with some very interesting history of the Ironman World Championship.

How to Race Strong for the Rest of Your Life Feb 06, 2015

Joe Friel is back! Learn how to train and Race as a senior athlete as we explore training tips from the most respected endurance coach in the country. Joe is cofounder of Training Peaks, The Triathlon Training Bible and several other great books on training. Very few coaches are as well versed on the application of heart rate and prescription of training based on scientific evidence. Joe Friel is a best-selling author of more than a dozen books for athletes. He is also a masters multiple champion and has coached athletes from novice to elite both amateur and professional.

Junyong Pak smashes Guinness Record-Running Fastest Marathon while carrying 40lb Jan 30, 2015

Junyong Pak, 2 time Toughest Mudder World Champ smashes Guinness Book World Record by running the fastest marathon (3:12:47) carrying a 40lb. weight. Pak says: “it's an addictive rush when you're so good at tolerating pain—and you come out the other side”. Richard Diaz catches up with him to find out how he does it. We’ll talk nutrition, training and grit and plans for future competitions, obstacle racing and marathon running.

What’s the Trick to Running Faster? Jan 23, 2015

Every competitive runner works hard to improve running speed. Often, these attempts lead to injury and often progress is elusive. Richard Diaz shares his training secrets for achieving running speed for various events from the mile to the Spartan Beast. This episode is perfect for runners of all distances. The advice provided is a result of decades of field testing, comprehensive work in diaz human performances lab on athletes of all shapes, size and sports; from Sprinters to Ultra Marathon runners. The path to successful speed begins with some critical first steps. Be sure to tune in!

Sky Racing in Mexico with Joseph Gray, “Solo Para Salvajes” - "Only for Savages" Jan 16, 2015

Joseph Gray 5-Time USA Mountain Runner of the Year. Joe is a runner with an amazing story to tell. In Mexico he challenged one of the toughest races in North America the Itzaccihuatl Skyrace de Mexico starting at 11,000 feet ascends to 15,750+ and back. In 2014 Joe became the first athlete in USA Mountain Running History to win back to back USA Mountain Running Titles while also becoming first Male athlete to win both Uphill/Downhill and Uphill Formats for the Championship. This is a recap of an amazing running adventure from one of the true running greats of our time.

Interview with Joe DeSena - Spartan Race creator Jan 13, 2015

Joe DeSena, creator of Death Race and the fastest growing sport in America, obstacle racing or more precisely, Spartan Racing. Sure to become an Olympic event, Spartan racing is breeding a new generation of athletes, many were once dedicated runners. Joe is infamous for his no nonsense approach to fitness. He himself once a highly respected adventure racer, ironman and ultra-marathon runner, is known for accomplishing the unheard of in endurance sport. Joe has invited literally thousands to train with him at his 700 acre farm in Vermont; few ever stay due to the sheer intensity of the training he prescribes. If you enjoy hard core training and endurance adventure, you will enjoy this interview.

Can Athletes Win on a High Fat Diet? Jan 09, 2015

There is a growing trend surrounding the prospect of becoming “Fat Adapted” by changing diet. Join Richard Diaz and guests Anthony Almada MSc, FISSN and Michael Wardian Elite Ultra Endurance Runner as we discuss the pros and cons of a high fat diet. Many Ultra Runners have experimented with high fat diets due to the claims that by doing so will enhance fat burning and carbohydrate sparing potential. This about face in sports nutrition goes against the grain of traditional sports science. Anthony Almada is an expert in the field of performance nutrition and Michael Wardian, is a world class Ultra Runner whose performance depends on proper refueling before and during competition. We hope to shed some light on this hot topic of “Fat Adaptation”.

Interview with Max King an Extraordinary Runner Jan 02, 2015

Max King is a force to be reckoned with at any distance from a 3K to 100K and beyond. He has placed 1st in some of the most competitive races in the world from the Transrockies 6-Day Stage Race to the IAAF World Mtn Running Championships while still able to produce blistering speed at the shorter distances. Our host Richard Diaz, asks, how he does it and what’s in store for the New Year.

A Runners Inspiring Story - Gilbert Tuhabonye, Genocide Survivor Dec 26, 2014

An amazing account of faith, running as a national champion, hope and inspiration. A true story of genocide survival and a second chance to give back as a running coach in America. As told by Gilbert Tuhabonye. Gilbert Tuhabonye, a native of Burundi Africa, a nationally ranked runner and genocide survivor. Tells how he escaped being burned to death with all his schoolmates, now a renowned running coach in America. An inspiring story every runner must hear. Gilbert narrowly escaped an attack on his school as the Hutu’s sought revenge for the murder of the president of Burundi by the Tutsi’s. With 30% of his body burned he escaped a burning building where as many as 200 of his class mates lay brutally tortured and burned to death. Fortunately, this story ends well as Gilbert now coaches runners in Austin Texas.

The Top 5 Mistakes that cause Running Injuries Dec 19, 2014

Runners get injured, often needlessly. Join Richard Diaz and his guest Jason Fitzgerald-USATF Certified Running Coach as they share insights into the cause of most running related injuries and the misconceptions of what does NOT prevent these injuries. If you have been sidelined by running injuries, incapable of finishing a marathon and are unsure why you often plagued by reoccurring problems with your run, this is a show you don’t want to miss. Some of the information may surprise you, the solutions are simple to employ and may be what is needed to get you back on track and running with confidence once again.

Marathon Running Tips for those who Struggle to Break 5 Hours Dec 12, 2014

Running a Marathon is tough, when it takes 5 hours, even tougher. Richard Diaz shares tips with a runner who struggles to break the 5 hour barrier. Marathon Running Tips that focus on what to do and how to feed when the race takes longer than planned. Look at any major Marathon and you’ll see that greater than half of the participants run within the 5 hour range. This may be because more and more people are meeting the challenge than ever before. Unfortunately, there is little information provided for these runners. Most of what is written on training focuses on runners who hope to run in the sub-4 hour finish time. One of our listeners asked that we address this problem and serve up some running tips. If you are running a marathon for the first time, or have struggled when you are beyond 20 miles, this show is for you!

Running to Stay Young, Fact or Fiction? Dec 05, 2014

Will running keep you young? As we get older should we walk instead? Many people assume they need to quit running as they get older, fearful of causing injury. Is it healthier to walk and does walking spare our joints? Are you too old to run a marathon? We’ll give you some insight into these questions and you’ll be surprised to learn the scientific facts. This is an interesting topic for anyone who is running over the age of 45 and has experienced running related injuries.

Cyber Monday Mio Alpha and Mio Fuse Review Dec 01, 2014

We decided to share some details about the newest heart rat monitors in the industry namely Mio, the first continuous heart rate monitor that does not require a chest strap. We also discuss the new Mio Fuse which will be released in December! The evolution of heart rate training is built around heart rate.especailly for athletes who race beyound an hour. Dont run a marathon without knowing what your hear tate is doing. Important for runners, triathltes and cyclists.

Black Friday Product Review for Runners Nov 28, 2014

FREE gifts for live callers! A review Running Gear every runner would love to own. Mio Heart Rate Monitors, 2XU Compression wear, Rudy Project Sunglasses, Vitargo Energy Drinks, RPM2 training Insoles and a FREE Spartan Race Entry anywhere in the country! Our Host Richard Diaz, has called in some favors and gathered a bunch of amazing gifts to give way during the show. However, he is pleased to be able to introduce these amazing training tools to the audience and recommends them because he himself has tested and approved of the value. There is not one item on this show that any runner would not love to own!

Can Changing Running Form reduce injury and improve my Performance? Nov 21, 2014

Many runners are afraid to change the way they run even though they are plagued with running injuries. Richard Diaz and guest Peter Faletto, PT, gait correction expert, explain how a runner would change the way they run to reduce injury and improve performance. Both Richard and Peter are highly experienced in the practice of neuromuscular re-education through a very unique system of unweighting and passively correcting poor gait mechanics while in motion. Any runner who is engaged in marathon training, half marathon training or even high intensity sprint speed athletics should tune into this episode.

Hunter McIntyre- The Sheriff of Obstacle Course Racing Nov 14, 2014

Obstacle course racing “Spartan Racing” is the fastest growing professional sport in the country. Hunter Mcintyre is the leading Reebok elite athlete on the Spartan Race circuit. Hunter, who to refers to himself as “The Sheriff” shares his story. Spartan racing was the brain child of Joe De Sena, arguably one of the toughest extreme athletes in the world and founder of the original “Death Race”. Spartan Racing is edgy, running through fire, wading through freezing water, being electrocuted, climbing through mud pools and over walls from anywhere between 3-14 miles and up to 25 obstacles that you don’t get a chance to prepare for. Suffice to say, these races are challenging and there lies the appeal. Hunter was born to compete in these events and since 2012; he has never finished off of the podium. If you enjoy human gritty competition, Spartan racing is for you.

How to Run in Extremely Cold Weather Nov 07, 2014

Running in extreme cold weather requires discipline and preparation. Join Richard Diaz and co-host Vanessa Runs as she calls from her igloo as we discuss what to wear, feed and how to prepare for running a ultra-marathon in the snow, ice and freezing rain. The east coast typically gets punished by harsh winter storms and power outages: We expect no less this winter. What could be more appropriate for this show than to have our co-host Vanessa Runs is calling us direct from her self-made igloo. The topic of running a marathon or ultra-marathon when the weather dips below freezing is our focus for this broadcast. Be sure to tune in… if your power is out, you can catch the show later from our archives.

Tips on How to Train to Run Your Best Race Oct 31, 2014

How to train to run your best race from a 10K, half marathon to eventually a Marathon, from beginner to advanced, free from knee pain and an exclusive interview with Coach Richard Diaz, Author of The All NewMy Best Race, a training guide for runners. The number one cause of running injury is improper training and taking on too much running to soon. Over 70% of runners in America have been injured and bulk of these injuries, mostly knee pain could have been avoided by simply taking the time to learn to run properly and following a well thought out training program. In this episode, Richard Diaz and Jimmy Reed share tips on how to avoid injury and creation of a successful training program.

Nickademus Hollon Conquers - The Tour of Giants Oct 24, 2014

Nickademus Hollon is young and fearless. Having just placed 2nd in arguably one of the most grueling Ultra-Marathon Races in the world, the infamous Tor des Geants (The Tour of Giants) is evidence. We have him live to tell his story. The Tor des Géants (205 miles of running through the 4 steepest mountains in Europe) is the first and only race to combine long distance with the individual style of runners: the organization does not impose any compulsory stages, and the winner will be the runner who completes the race in the shortest time, making his or her own decisions on when and how long to stop for rest and refreshment. The maximum time allotted for completion of the race is 150 hours.

Kona Ironman World Championship Finisher Tina Ament, Blind since Birth! Oct 17, 2014

The Ironman World Championship in Kona is brutal, imagine how difficult it would be if you were blind. Tina Ament, Competitor, blind since birth, just struck this event from her bucket along with 3 other Ironman events and 5 Boston Marathon finishes. Her training partner and race guide Anne Thilges has completed in 40 Iron-distance triathlons and co-raced alongside Tina during the Kona world championship. They now will go on record as the first female blind athlete/guide to race the famed Kona Ironman World Championship. Kristina “Tina” Ament is the highest-ranked female in the physically challenged division among 28 All World Athlete Champions representing nine countries.

How to Run 100 Miles with Marshall Ulrich Oct 10, 2014

Running100 miles is no simple task. Ever wonder if you have what it takes to run across Death Valley? Listen as Richard Diaz, world renowned ultra-marathon runner Marshall Ulrich, and our Trail Running expert Vanessa Runs discuss what it takes to go long. How important is nutrition and hydration? How much daily training is required? How much time is needed to prepare? All of these questions and more will be answered by one of the most respected Ultra Marathon runners in the world.

Runners that Train Slow-Race Faster! Oct 03, 2014

The 80/20 Running Formula as explained by Author Matt Fitzgerald is a concept of training that is proven effective for Marathon Running. Running Easy 80% of the time and Hard 20% of the time will yield better race results and minimize running injuries. It’s hard to imagine that a runner would become faster by running slower but in fact it’s true! We have Matt Fitzgerald back to discuss this topic in his newly released book; 80/20 Running. Our host Richard Diaz is eager to discuss this training strategy as it is very similar to his training philosophy. The conversation should make for a very informative and entertaining show for all endurance athletes.

The Running Revolution with Dr Nicholas Romanov Sep 26, 2014

An Interview with Dr Nicholas Romanov, author and creator of The Pose Method of Running. Dr Romanov is arguably one of the first running coaches to identify the importance of shifting to a Natural Running style to reduce injuries and improve performance. Pose Running is named relative to the “Pose” position a runner creates as the initiate proper running technique which is describes as an “S” like body position with slightly bent knees with the driving leg lifting the foot under the hip. The matra is Pose-Fall-Pull. This technique allows gravity to act as the primary force of forward movement. Being that our show is named The Natural Running Network Live, this interview should make for a very interesting as well as informative for our audience.

Interview with Cliff English - Elite Triathlon Coach Sep 19, 2014

Cliff English is the task master of some of the top triathletes in the world today. Through his unique coaching style he is credited with several podium finishes for the pro’s in his stable, which now include Leanda Cave, Heather Jackson and Hunter Kemper. Cliff has become one of the most sought after “elite-high performance coaches in triathlon. As coach of the Elite US National Team, to working with such professional triathlete’s as ITU Long Course World Champion Tim O’Donnell, 4x Olympian Hunter Kemper, Olympian and 70.3 Ironman World Champion Samantha McGlone he has a lot to share in respect to training and racing not only for triathletes but for marathon runners as well.

Exotic Running- The Havana Half Marathon Sep 12, 2014

Join Richard Diaz and his guest, Coach Jenny Hadfield as they discuss an exoticrunning vacation: The Havana Cuba HalfMarathon. Due to the US embargo, Cuba has been restricted for US travelers. This is a unique chance to visit and run on the forbidden Island of Cuba. Few Americans have had the pleasure of visiting Cuba since we blocked trade with Cuba as far back as October of 1960 back. Through the efforts of InsightCuba, a non-profit travel organization specializing in legal people-to-people travel to Cuba for Americans, runners from the US can legally visit Cuba to participate in this event.

Running Shoe Selection and Running Form Sep 05, 2014

The Running Shoe Industry does not design shoes that help us perform better and safer; they make shoes based on market research and fashion trends. Listen as Jay Dicharry PT and gait analyst helps us sort through the confusion of running shoe selection. The industry served up high heels, heavy cushioned shoes for nearly 30 years. They then did an about face and went minimalist to chase the trend. Now they have turned back to heavily cushioned shoes. Clearly we, they or both are sorely confused! Nothing could be worse for a marathon runner than to shift from one extreme to the other and back again. Jay Dicharry is one of the most knowledgeable experts in the field of running mechanics today. This is a great show for all runners to hear.

The Benefits of Monitoring Heart Rate for Endurance and Speed Aug 29, 2014

Anyone who exercises or is training for a Marathon or Triathlon needs to listen to this show. Richard Diaz and guest Dr. Harry Pino, Clinical Exercise Physiologist, discuss the benefits and methods of effective heart rate training and why you should do it. Dr Pino is a practicing East Coast Physiologist who performs VO2 max tests on athletes to prescribe effective heart rate specific training programs. Our host, Richard Diaz is a West Coast Clinician and coach with 20 years’ experience prescribing training programs for athletes based on the VO2 max testing he performs. This is East meets West, a coming of minds on the topic of heart rate specific training. How best to conduct the principals of training for endurance and speed, what to expect and all details in between. This show is perfect for anyone interested in health and fitness or competition in any sport.

Going Faster Part IV- The Triathlon Swim Aug 22, 2014

The first leg of a triathlon is the Swim. Ocean swimming can be challenging and potentially dangerous for triathletes. Join Richard Diaz and Chris Sinkovich of 2XU North America discuss; proper fit, care and purchase decision of a great triathlon wetsuit. Wearing a well-designed wetsuit offers speed, buoyancy and insulation from the cold water. Learn what to look for, what makes a fast wetsuit, the decision to go with sleeves or sleeveless. Learn best practices on putting on the suit and how to get it off quickly in the transition area. Anyone who is planning to race in triathlon and is in the market for a wetsuit should listen to this show!

What to Eat Before-During-After Triathlon Racing Aug 15, 2014

Proper feeding as a triathlete is critical to success. Join us as Anthony Almada explains what to eat, before, during and after a triathlon to get the most out of your performance. This information also serves Marathon and Ultra MarathonRunners. Anthony received his MSc in nutritional/exercise biochemistry from the University of California, Berkeley and has been a co-investigator on over 90 clinical trials in nutrition. He is a co-author on over 25 peer-reviewed nutrition research studies and is often quoted as an industry expert (New York Times, Forbes, and Business Week).

Going Faster Part III – Gaining an Edge with an Aero Helmet Aug 08, 2014

In Part III of Going Faster, we brought in John Cobb, an expert in aerodynamics and creator of the new Rudy ProjectWing 57Aero Racing Helmet for Time Trials and Triathlon Racing. Learn how much difference it makes to wear an aero helmet in your next race. A lot of newbies to the sport of triathlon may be reluctant to wear a helmet that screams of speed. When you come to realize all the advantages a well-designed aero helmet provides I think many will reconsider. Listen to legendary John Cobb explain why your next race purchase should be a faster helmet.

Going Faster Part II – Gaining an Edge with Aero Wheels Aug 01, 2014

In Triathlon, Cycling Aerodynamics shaves precious time. Paul Lew, Director of Technology & Innovation at Reynolds Cycling explains; the importance of the right aero wheels for every condition and when they make a difference. This information is critical for every triathlete, beginner to pro. In the previous broadcast Jim Gourley, Author of FASTER, shared his insights on the influence of carbon wheels, wetsuits etc. on performance. Now we will introduce cutting edge technology from the leaders in the Multi-sport performance industry. Be sure to listen to each broadcast, it will surely help you finish your next race faster as you back your performance with Science!

Tips on Getting Fast as a Triathlete Jul 25, 2014

Jim Gourley, author of FASTER and Rocket Scientist, shares powerful tips on getting fast as a triathlete. Unlike Running, Triathlon is complex, the competition is not who you think it is. Learn about the equipment that will make you faster than ever before. The right set up on your bike, the right wheels, helmet and wetsuit collectively will chip away at your finish times. Once you have done all the training you can do, you are as fit as possible what’s left is the science. Play your cards right and drop serious time from your best finish time, we’ll tell you how.

The Mountain Runner- Joseph Gray Jul 18, 2014

Richard Diaz caught up with Joseph Gray, 2014 USA Mountain Running National Champion on his way to the Kendall Mountain Sky Race. Winning The US Mountain Running Championship means Joe will travel to the World Championships in Italy this summer with US Team. Gray took home his ninth national title Sunday, capturing the 2014 USA Mountain Running Championship on Loon Mountain in Lincoln, New Hampshire. Gray won his third USA Mountain Running crown, finishing in 45:52.3. The race marked Gray’s first national title on an uphill-only course with Loon Mountain featuring an average of 10% grade throughout the race with an insanely steep course to reach the finish line.

The Dark Horse – Larisa Dannis, Ultra Marathon Champion Jul 11, 2014

On June 28th, 2014 Larisa Dannis ran the race of her life, placing 2nd overall female in The (grueling) Western States 100 Mile Endurance Run. She was declared the Dark Horse, the unexpected threat to win. 6 years ago she was overweight, out of shape, and feeling very much lost. Today, she says she’s a gal with hopes of qualifying to run in the 2016 Olympic Marathon Trials. Larisa set a personal best at The Boston Marathon this year finishing in 2:44:41, 33rd woman overall and first woman with a non-elite race bib!

Dean Karnazes and Scott Jurek - Revisited Jul 04, 2014

Both Scott Jurek and Dean Karnazes are on the short list of the Greatest American Ultra-MarathonRunners. We interviewed both these great runners and brought snippets of our conversations together in one show. This show is slated to air on the 4th of July and since we don’t plan to work during the holiday, we thought you might appreciate this unique blend of views from two distinctly different personalities in the world of Ultra Running.

Running Shoes… what you don’t know can hurt you! Jun 27, 2014

Marathon Runners, are you confused, injured or simply ill-informed about running shoes? What’s best for you, minimal, zero drop, stability or motion control? Join us as we bring back Dr. Emily Splichal to de-mystify shoe selection for all types of runners. There is so much marketing hype in the billion dollar shoe industry it is hard to sort the fact from fiction. Dr Emily is a world renowned podiatrist, educator and founder of The Evidence Based Fitness Academy. She has a lot to offer in the way of sound advice for runners, especially those who have been plagued with running injuries. This is a show you don’t want to miss!

Changing the Game of Heart Rate Training with Liz Dickinson Jun 20, 2014

Interview with Liz Dickinson, founder of MIO Global, who revolutionized the fitness industry by developing the first continuous heart rate monitor without the need of a chest strap. The Mio Alpha is the most innovative training tool in Fitness today. Our host Richard Diaz was able to catch up with her to have her share her story on how against the odds was able to do what no other heart rate monitor manufacturer was able to do before. She conquered the “Holy Grail of Heart Rate Training”, being able to provide EKG accurate “continuous” heart rate without the need of a chest strap. Anyone who has aspired to train with heart rate knows the frustration in dealing with a chest strap, especially women runners. If you plan to train for an endurance event, your first marathon or simply train for fitness, this is an interview you don’t want to miss.

Meeting the Energy Demands of an Ultra Endurance Champion Jun 13, 2014

An interview with Michael Wardian, Masters Marathon / Ultra-Marathon World Class Champion and Anthony Almada, an expert in the field of energy replacement during exercise. Join us as we unravel the secret of harnessing energy demands of an endurance champion. Everyone who trains or races beyond just a few hours is challenged by energy depletion, hitting the wall, or bonking. No one knows this better than an Ultra Marathon Runner. Much less a Champion like Michael Wardian 5 time member of Team USA for the 100K World Championships and 3 time qualifier of the USA Olympic Trials with a personal record of 2:17:49. Richard Diaz has invited these two professionals to share their knowledge on the topic of feeding and energy replacement during the long run.

Evidence Based Barefoot Training for Runners Jun 06, 2014

An interview with world renowned expert in Barefoot Training and education, Dr Emily Splichal. She teaches Reflexive stability, core exercises and barefoot training techniques for runners and fitness enthusiasts. Learn to avoid injury and perform at your best. Yes, Dr. Emily is back again, live and direct all the way from Spain where she is putting on another one of her Evidence Based Fitness Academy workshops. Anyone who runs or exercises injured or otherwise will benefit from Dr. Emily’s vast knowledge and experience. Join our host Richard Diaz and Emily for some excellent information on Barefoot Training

Should an 8 year old child run an Ultra-Marathon? Teagen Redden does. May 30, 2014

8 year old Teagen Redden and her 11 year old brother Tajh are both accomplished Ultra-MarathonRunners. Is it even safe to allow/encourage a child that young to run that far? Listen as we interview their parents and a medical professional! We thought it only fair to allow both parents to share their view on allowing their young children to brave these 100 mile ultra-trail runs. We also invited an unbiased, seasoned runner/Pediatrician to join us to get comments from a medical professional. This is a very controversial topic on parenting as runners.

Interview with World Triathlon Champions Leanda Cave and Tim Don May 23, 2014

Leandra Cave won the Ironman World Championship and the 70.3 World Championships in 2012. Tim Don won 4 triathlon World Titles and competed in 3 Olympic Games. Richard Diaz asks about racing, where the sport is taking them and how they like the ride so far. Tim has a great start on the 2014 season and Leandra is hungry for another win at the Escape from Alcatraz in June. Join us for a unique and candid conversation with two world class triathletes.

Heart Rate Training - Questions and Answers May 16, 2014

This is the show where we cover everything you need to know to get the most out of training with heart rate. You’re first 5K, Marathon, Triathlon, setting a new personal record or simply getting in great shape discussed LIVE with our host Richard Diaz. We invite our guests to call in and pose questions regarding anything to do with heart rate training for sport or fitness. Be one of the lucky callers who ask the best questions and win a free MIO LINK. Remember, there are no dumb questions! If it matters to you, it matters to us.

What your Running Shoes can’t do for you! May 09, 2014

Every Runner should listen to this interview with Jay Dicharry MPT, CSCS, and Director of The REP Biomechanics Lab in Bend Oregon. Richard Diaz and Jay discuss what Running Shoes can’t do for you and what you need to do to avoid injury and perform optimally. Jay is the author of Anatomy for Runners and one of the most knowledgeable clinicians of biomechanics in the running industry today. Learn what not to expect your running shoes to be able to do for you and what you should be doing to become a stronger more efficient runner. This is a conversation that is long overdue!

The 1929 Bunion Derby the most grueling ultra-marathon of all time May 02, 2014

On March 31, 1929 seventy seven men began an epic 3,554 mile footrace from New York to Los Angeles punishing their bodies an average of 46 miles for 78 days over mostly unpaved roads in hopes of winning $25,000 in prize money. The 1929 Bunion Derby is considered the most grueling ultra-marathon of all time. The event promoter Charlie Pyle put together a traveling Vaudeville show in hopes of raising the prize money, complete with dancing debutants, an all-girl band wearing pilot outfits and black faced comedians. This is an amazing tale told by the author Charles B. Kastner.

Running The Grand Canyon-Rim to Rim to Rim Apr 25, 2014

Trail Running is on the rise; one of the most epic challenges for an UltraTrail Runner is traversing the Grand Canyon. Listen as Vanessa Runs shares her journey from rim-to-rim-to-rim, running through one of the 7 great Natural Wonders of the World. How long will it take? Well, first of all, it’s not a race. It would be crazy to do this run and not take some time to enjoy the incredible scenery. A mid-pack runner should plan on at least 13-15 hours. It is a tough run, with a little bit of everything as obstacles: some rocky sections of trail, some exposure, two BIG hills, heat, cold, altitude (7000 feet at the south rim, 2600 feet at the bottom, 8000 feet at the north rim). You will definitely feel like you’ve accomplished something when you finish. And you will see the Grand Canyon as few have ever seen it!

Interview - Geoff Smith 2 X Winner Boston Marathon Apr 18, 2014

On the eve of The Boston Marathon, our guest Geoff Smith 2 X Winner reflects on past achievements as a World Class runner and the state of running today. What does The Boston Marathon mean to him, given the tragic attack on America’s most important Marathon? Geoff Smith was the man to beat at all the major races back in the early 80’s, having been edged out by Rod Dixon at the New York Marathon in 1983 by a mere 8 seconds after leading the race for 26 miles. He won Boston handily in both 1984 and 1985, a true running legend with a lot to share. This is a show you don’t want to miss!

Training Smart with Heart Rate Apr 11, 2014

Training with heart rate is the most effective way to improve endurance for cycling and running. Join Richard Diaz and Dr. Iñigo San Millán, director of the Exercise Physiology Lab & Sports at the UC School of Medicine as they discuss heart rate training. Dr. Iñigo San Millán was selected as Colorado's Top Thinker 2013 in Health. He also served as director of physiological testing for the professional cycling team Garmin-Transitions, Spain’s pro team Once and Saunier-Duval, as well as Astana in 2007. While a number of his former employers have been beset by doping scandals, San Millán is widely regarded as an exponent of a clean cycling.

The Mindset of an Ultra Endurance Champion Apr 04, 2014

Meet Travis Macy, a World Class Endurance Athlete and Leadman record holder and inspirational speaker who teaches The Ultra Mindset, deciding to “choose to give up choice”, a method of embracing fear to overcome great obstacles in competition and in life. Listen as Host Richard Diaz and Co-host Vanessa Runs; delve in to the mindset and principals that Macy uses to compete in the world’s most grueling Ultra Marathons and Adventure Races. He has won the event that makes the term “Ultra” seem inadequate; The Leadman, a combination trail running marathon, a 50 mile mountain bicycle race, a 100 mile mountain bike race, a 10k run and a 100 mile trail run, all at over 10,000 feet in the Rocky Mountains!

How to Train for a Half Marathon Mar 28, 2014

The Half Marathon is the most popular running event in the world today. More runners participate in this distance than any other race. Join Richard Diaz as he discusses training for this event with Luke Humphrey, Author of Hansons Half Marathon Method. Luke is the owner and head coach of the Hanson’s-Brooks Distance Project and 2 times Olympic Trial Qualifier and 5th place finisher at the San Diego Marathon with a time of 2:14:39. Listen as these two coaches share insights and theories on preparing for Americas favorite running distance.

Trendy Diet Cults in Review Mar 21, 2014

If you are on a diet, any diet, you need to listen to this show. Best Selling Author Matt Fitzgerald has a lot to say about “One true way to eat” for maximum heath diets. Nutrition is plagued with fallacy and we’re going to expose some of these myths. Fitzgerald advocates an agnostic, rational approach to eating, based on one’s own habits and lifestyle. Many professional athletes already practice this agnostic approach, and now we too can ditch the brainwashing of these diet cults for good.

Interview with Joseph Gray, Mountain Running Champion Mar 14, 2014

Joseph Gray, one of the most versatile professional long distance runners in the world from 10k on track to ultra-marathons on trial; he runs it all and wins most of the time. Join Richard Diaz and Vanessa Runs as they chat with The Mountain Runner Joe Gray. Joe Gray Named 2013 USA Mountain Runner Of The Year, member of the US Mountain Running Team, finished 17th in the Boston Marathon overall and posted the fastest time for any competitor from Washington state (there were 527 registered) at 2:18:45. This was his first marathon race after completing the 2013 USA 50K Road Championships in Lloyd's Harbor, NY in March with a time of 2:55:19.

Never too Young to Run Mar 07, 2014

Meet Teagan Redden an 8 year old Ultra MarathonRunner. Both her and her 11 years old brother Tajh Redden are accomplished Ultra Marathon Runners, Richard Diaz and Vanessa Runs beg the question, what’s too young to run? Running an ultra-marathon is no simple task for anyone, running these great distances while only 8 years old is unthinkable. Listen as we interview the parents of two child prodigies’ who have already accomplished the what few children in the world could dream of.

Online Coaching for Runners Feb 28, 2014

The Internet coupled with the advent of Bluetooth and GPS provides a unique opportunity to virtually coach runners online. Join Richard Diaz and Vanessa Runs as they discuss the benefits and provide real time support for one of our marathon running listeners. It was not long ago that the ability to monitor heart rate was cutting edge information. Now many coaches are able to provide detailed advice regarding a client’s training across the globe! Richard Diaz reveals one of the hottest advancements in running and triathlon training technology.

Running on Empty, The Marathon Curse! Feb 21, 2014

Every runner fears hitting the wall as they reach the 20 mile mark in a marathon. They also fear gastric distress if they consume too much or too little energy on the course. Listen as Richard Diaz and Vanessa Runs interview Anthony Almada, an expert in evidence based performance nutrition as he shares some exciting news of a product that has proven to pack energy back into the working muscles without the bloat commonly associated with typical sports drinks and gels and does it in a fraction of the time of other products on the market.

How to Love a Runner Feb 14, 2014

Richard Diaz and Vanessa Runs say “Today is a great day to be reminded of how demanding we are as endurance athletes and the potential strain we can put on a relationship. We should be more understanding to non-running spouses/family (seeing things from their perspective)”.

Running in Extreme Cold Weather Feb 07, 2014

This winter the weather has been challenging. Running in extreme cold weather requires discipline and preparation. Join Richard Diaz and co-host Vanessa Runs as she calls from her igloo as we discuss what to wear and how to prepare for running in the snow. The east coast has been punished by harsh winter storms and power outages; our co-host Vanessa Runs is calling us direct from her self-made igloo. The topic of running a marathon or ultra-marathon when the weather dips below freezing is our focus for this broadcast. Be sure to tune in… if your power is out, you can catch the show later from our archives.

How to achieve Racing Weight for Endurance Athletes Jan 31, 2014

Join Richard Diaz and Vanessa Runs as they chat with nutrition experts Matt Fitzgerald and Georgie Fear co-authors of the “Racing Weight Cookbook” learn to prepare delicious meals that help you lose weight and keep you lean while you train for your next race. Every endurance athlete or marathon runner knows that in order to get faster they must drop body fat. Performance gains generally occur first through proper nutrition. Matt Fitzgerald’s best-selling weight loss program for athletes “Racing Weight” incorporates a simple Diet Quality Score system that guides athletes to eat the best foods in the right amounts throughout the day. The Racing Weight Cookbook breaks recipes into three skill levels for inexperienced cooks, the recipe literate, and athlete foodies.

How to Run Faster Jan 22, 2014

Some say the ability to run fast is a gift.Our host Richard Diaz says; “Running is a skill, with proper training and knowledge running faster can be taught”. Listen as our host and co-host Vanessa Runs reveal a scientific approach to marathon training. Running faster in your next marathon does not have to be something you hope or wish for. By aligning the proper elements of training and understanding what specifically it is you are trying to achieve will insure significant improvements in your finish times. Follow the advice offered in this episode and you are well on your way to you next personal record.

How to Run 100 Miles… or more Jan 17, 2014

Running100 miles is no simple task. Ever wonder if you have what it takes to run across Death Valley? Listen as Richard Diaz, world renowned ultra-marathon runner Marshall Ulrich, and our Trail Running expert Vanessa Runs discuss what it takes to go long. How important is nutrition and hydration? How much daily training is required? How much time is needed to prepare? All of these questions and more will be answered by one of the most respected Ultra Marathon runners in the world.

A case of Running Obsession Jan 10, 2014

Are you obsessed with your running? Dr Michelle Cleere and our host Richard Diaz and guests Charlie Engle and Vanessa Runs discuss what constitutes a running obsession. For Charlie, it may be he runs for a cure, Vanessa simply loves trail running. Is either healthy? Listen as our host Richard Diaz and guests, Dr. Michelle Cleere - Clinical and Sports Psychologist, world renowned Ultra Marathon RunnerCharlie Engle and Vanessa Runs, discuss the potential for running obsession; when it’s good, bad or downright ugly. This is a very unique opportunity to visit running for recreation, for health and or therapy. When is the amount of running you do too much? Dr. Michelle’s passion is unlocking the power of the mind so that elite performers can play better and happier. Charlie Engle turned his life around from being a drug addict to living sober since 1992. He refocused his addictive personality toward running, entering marathons, then ultramarathons, and self-created endurance missions. In February, 2007, Charlie and teammates Ray Zahab and Kevin Lin became the first people in history to run across the entire Sahara Desert, covering over 4,300 miles in what became a 111 consecutive day effort. Vanessa Runs is a trail runner, as a journalist she has worked as an Assistant Editor, Online Editor. But it was office work, she lived for the weekends and her dog was bored. In 2012, she quit her job gave away all her possessions, and hit the trails to run and write books. Her first book, The Summit Seeker, hit Amazon’s Best Sellers and Hot New Releases in the Sports & Outdoors category. She lives day-to-day, bartering for the things she needs so she can live as a nomadic trail runner.

The Heart Rate Training Series - Episode Four Jan 03, 2014

In this final episode Richard Diaz will help you assemble all of the critical elements of your marathon training program so that you will run your best race ever! We’ll touch on the 4 phases of training, hydration, feeding and tapering. Don’t miss this one!

The Heart Rate Training Series - Episode three Jan 02, 2014

This is the 3rd episode of our series on Heart Rate Training for Runners. Listen as our host Richard Diaz, helps you better understand the benefit of Anaerobic Training, which he commonly refers to as “The Dark Side” a key element of your marathon training. Anaerobic training or lactate tolerance training is a kin to taming a wild animal. You will learn when and how to apply and get the most out of these winning training sessions here on The Natural Running Network.

The Heart Rate Training Series - Episode Two Jan 01, 2014

This is the second of a 4 part series on Heart Rate Training for Runners. Listen as our host Richard Diaz, helps you establish critical elements of training and an easy way to effectively check your progress leading up to your next marathon. Now we get into the nuts and bolts of using heart rate in your training. You will learn when and how to apply aerobic conditioning, how to incorporate effective intervals, how they work together and what time trial mean to your training program here on The Natural Running Network.

The Heart Rate Training Series - Episode One Dec 31, 2013

This is the first of a 4 part series on Heart Rate Training for Runners. If you don’t train with heart rate, after listening to our host Richard Diaz, you will. Training for your first Marathon or Half Marathon? He’ll teach you to train smarter not harder! Why is heart rate training so important? What will heart rate training do for me? Is there an easier less confusing way to train with heart rate? All of these questions will be answered over the next four episodes here on The Natural Running Network.

The Natural Running Year in Review Dec 27, 2013

Just a reflection from our host Richard Diaz over some of the interviews we have done in 2013 and a few quick comments before we leave 2013. Looking forward to great things in the New Year!

Barefoot Training for Runners Dec 20, 2013

Barefoot training is the most effective means of developing a strong, stable, injury freerunning form. Listen as our host Richard Diaz interviews Dr Emily Splichal, Podiatrist and Human Movement Specialist and founder of the Evidence Based Fitness Academy. How do you train when you set out to develop strength? If you are wearing shoes you might want to pay attention to this episode because you are missing out on a wealth of opportunity to train naturally. Dr Emily Splichal is actively involved in barefoot training research and barefoot education as it relates to athletic performance, injury prevention and human movement dysfunction.

The Science of Going Fast with John Cobb Dec 13, 2013

John Cobb is world renowned for his expertise in aerodynamics, the wind tunnel and as bike fitter to the most competitive triathletes and cyclists in racing. Listen as our host Richard Diaz interviews John Cobb, innovator and founder of Cobb cycling. Anyone who is serious about triathlon or cycling competition has heard of the legendary John Cobb. When you have done all that you can do with your training, all that’s left is how efficiently you can move through space. John Cobb is the master of finding power through positioning and aerodynamics. If you have never heard of John or are eager to hear what he has to say about The Science of going fast, you’ll need to listen in!

Interview with Joe Friel Dec 06, 2013

Meet Joe Friel, the most sought after Triathlon and Cycling coach in America. This is a rare opportunity as Richard Diaz and Joe Friel discuss training philosophies for runners and triathletes. Learn the importance and role heart rate and power has in training.

Duel in the Sun Revisited Nov 29, 2013

The Duel in the Sun is the famous battle between Alberto Salazar and Dick Beardsley at the 1982 Boston Marathon. It was an epic battle, one for the history books! Listen as Richard Diaz asks Dick Beardsley to relive his famous enounter with the then world champion Alberto Salazar.

How to Become a Sponsored Pro Athlete Nov 22, 2013

In the endurance sports world competition is tough, finding sponsors and making a living is even tougher. Join our Host Richard Diaz and guests Sean Watkins-president of Watkins ink., and pro triathleteHeather Jackson as they reveal what it takes to go pro. It’s not enough to be a great athlete, being wise in business, making the right contacts and getting exposure in the right circles are all part of the equation of turning pro. Sean Watkins is the founder and president of Watkins Ink., a sports marketing company with an impressive stable of pro triathletes and cyclists. He is in the business of spotting talent and nurturing careers for some of the best athletes in the world. Heather Jackson, is one of the hottest female triathletes in the world today, coming off of 3 impressive wins this year: 1st Place- Oceanside 70.3 (2013) 1st Place- ESCAPE From Alcatraz Triathlon (2013) 1st Place- Wildflower Triathlon (2013) Do you think you have what it takes to become a sponsored pro athlete? If so, this is a show you do not want to miss!

What’s up with Aero Helmets? Nov 15, 2013

Join host Richard Diaz and guest Paul Craig, President of Running and Cycling Ent., and exclusive US distributor of Rudy Project, makers of the most favored Aero Helmet at the IRONMAN World Championship. Learn what an Aero Helmet can do for your finish times.

Interval Training Defined Nov 08, 2013

Interval training is the glue of any great marathon training program. Listen as our host Richard Diaz explains how when and why runners should introduce intervals and heart rate training to their marathon training programs to improve their race times. Most runners do not understand how to effectively arrange intervals into their training; at best the approach is random. Richard Diaz sheds light on the details and benefits of intervals in such a way that they make sense and is easy to understand.

Running Fatigue Nov 01, 2013

Why do we fatigue as runners? Listen as our host Richard Diaz defines the real reasons that a runner fatigues. I fascinating explanation of the true culprit behind our inability to get past the 20 mile mark, hold pace and avoid walking during a marathon.

Running Tips – Tailoring your Training to your Life Oct 25, 2013

Learn what you can do when you’re not running to become a better runner. Listen as our host Richard Diaz and guest Coach Jenny Hadfield discuss the non-running aspects of training. Also, Running Tips for women, train the body cycle rather than from a template! Too much talk about mileage, work and more work. A runner spends only a fraction of their day running, what about the rest of the day? What can you do to enhance your ability to perform with the rest of your life? Veteran Coach and columnist for RunnersWorld.com and Women’s Running Magazine Jenny Hadfield has some interesting insights and Richard Diaz wants to share them with you!

An Interview with Olympic Silver Medalist, Leo Manzano Oct 18, 2013

During the 2012 Olympic GamesLeo Manzano shattered a 44 year drought for Team USA in the 1500 meter event, earning a Silver medal with a blazing fast attack in the final 100 meters. Listen as host Richard Diaz helps Leo re-live his amazing accomplishments. Leo Manzano earned a silver medal at the 2012 London Olympic Games at 1500 meters (3:34.79); he is the first and only American to do so since Jim Ryun's silver in Mexico City 1968. He won his first USA Outdoor 1500 meter title at the 2012 Olympic Trials, earning his second berth on a U.S. Olympic team.

Running Form 101 Oct 11, 2013

Natural Running does not mean running barefoot; it is running the way your body was designed to run. Listen as our host Richard Diaz performs a gait analysis for one of our listeners. Learn what mistakes to avoid and tips on how to run long and avoid injury. A lot of runners have made a conscious decision to get off of their heels and to try and run more “Naturally”. The evidence is too compelling to discount the benefits. Unfortunately, without the proper guidance, they can end up with chronic injuries and become very frustrated. This show will address the common flaws and explain how to effectively make the transition from heel striker to the Natural Running style.

How to Run Faster! Oct 04, 2013

To Run faster is not quite as simple as pushing as hard as you can. Many programs are devoted to the science of “how to run faster” but most of these programs miss the mark! Join us as we explain how to implement and effective track workout to find your speed. It’s true! Traditional track workouts are far too random in nature and have not kept up with the science that is available to us today. Over the course of the next hour, we will reveal the reason why your speed plateaus and what you can do to get faster over the next few weeks!

The Injured Runner Sep 27, 2013

Running is the number 1 recreational pastime in America, with over 1.85 million half marathon finishers in 2012. Shockingly, 70% of these runners are injured each year. These injuries are avoidable. Our host Richard Diaz provides some solutions to the problem. It’s true, over 70% of the running community battles with injuries that are due in great part to improper running styles and generally bad advice. Our host has extensive experience in dealing with the cause and affects relationship with most common injuries and the faults behind them. It is futile to keep visiting the Doctor hoping for a miracle cure when returning to run once healed we repeat the same errors. This show will pin point many of these flaws and offer tips and solving them.

DNF- A Marathon Nightmare Sep 20, 2013

Everyone who plans on running a marathon has one underlying goal… to finish the race. Join us as our host Richard Diaz and renowned coach and author Matt Fitzgerald discuss how to avoid a DNF, new technology, training programs and what it takes to finish a marathon. In the last few years with new advancements in smartphone technology and Bluetooth, there are countless “apps” that support training for just about any fitness or racing adventure. Our goal is to shed light on some of the new features available for runners, how they work and of course, how they can help you achieve your goals.

All about Compression Wear for Runners Sep 13, 2013

Compression tights look great while training and racing. Quality running tights, socks, and accessories offer huge benefits, if you know when, what and why to wear them. Listen as Richard Diaz and Richard Verney, Director of Sales at 2XU demystifies there use. When is the best time to wear compression socks vs. calf sleeves? Does compression wear make me a faster Runner? How can recovery tights reduce soreness? How do I best care for these technical garments? All of these questions will be addressed in this interview. If you race and or train and don’t understand compression, this is a show you don’t want to miss!

Lesley Paterson “The Scottish Rocket Sep 06, 2013

Lesley Paterson “The Scottish Rocket” Xterra World Champion, don’t be fooled by her fun loving nature, she is a ferocious competitor. Listen as Richard Diaz chats with her as she prepares for the 2013 Xterra World Championships in Kapalua Maui on Oct. 27. On 23 October 2011, Paterson won the Xterra World Championship in Kapalua, Maui, despite suffering a flat tire on the bike stage, and falling on the run stage. She recorded a run time of 43:54, almost 10 minutes faster than Lance Armstrong, whose presence had led to increased publicity for the race. Paterson repeated as champion in 2012, winning by almost four minutes over Bárbara Riveros. Paterson coaches triathletes using the name Braveheart Coaching, she describes her coaching work as "the hardest and yet one of the most rewarding things I’ve ever done in triathlon. She is working on a project to produce a reality TV series in which she trains underprivileged kids to race their first triathlon.

Faster! The Science behind Speed Sep 05, 2013

Faster, is a new book on the topic of speed as it relates to triathlon, running, cycling, swimming and overall performance. Listen as author and astronautical engineer Jim Gourley and Richard Diaz discuss the science that few athletes consider yet should!

Eric Heiden 5 time gold medalist Aug 30, 2013

Eric Heiden, 5 time gold medalist in speed skating, pro cyclist and now physician for BMC pro cycling team. No other athlete has broken as many records in a sport as Eric. He swept every event in speed skating in the 1980 Winter Olympic Games in Lake Placid. Now Dr. Eric Heiden serves as team physician in a sport he is very intimate with, professional cycling. He is also founder of the UC Davis Sports Performance Center. It is very rare to have a physician with such a unique view of athletic performance both as a world champion and a medical professional. Listen as our host Richard Diaz interviews ones of the greatest American athletes of our time.

Charlie Engle the most interesting ultra-marathone Aug 23, 2013

Charlie Engle is one of the most interesting ultra-marathoner on earth, from his past drug addictions, his highly acclaimed project “Running the Sahara” to his stint in prison. Running is his salvation and inspiration for runners around the world. In a recent interview, Charlie stated “In every long run, I want to push myself to that point where all seems hopeless because that is the exact place where I get to discover new things about myself”. This comment is intriguing and merits further understanding. In this interview Richard Diaz hopes to expose this mindset. This is a show you don’t want to miss!

Heart Rate Training for Runners Part IV Aug 16, 2013

Running a marathon? This is the final piece of the puzzle! Join Richard Diaz and Dr. Mark Gorelick as they explain how to assemble the critical ingredients of training to complete a marathon. A sensible way to design your Heart Rate Training Program.

Interview with Marshall Ulrich-"Mr. Tenacity" Aug 09, 2013

I call him “Mr. Tenacity” because he is simply unstoppable. Marshall Ulrich is arguably the toughest endurance athlete in the world! At a ripe old age of 62 he just completed his 19 Badwater UltraMarathon across Death Valley. Tenacious I say? Who else would have his toe nails removed to liberate himself from the surety of toe nails getting in the way of his forward progress? In the fall of 2008, he attempted to break the world record for a trans-American crossing and completed a 3,063.2-mile run from San Francisco to New York in 52.5 days, equal to 117 marathons, or two marathons plus a 10K each day. The effort, which included many injuries and obstacles, was chronicled in the 2010 movie, Running America. This is a show you just don’t want to miss!

Heart Rate Training for Runners Part III Aug 08, 2013

In our first 2 segments of Heart Rate Training for Runners, we covered the basics concepts; why it is wise to use heart rate, and how to perform an initial set up. In part 3 Richard Diaz explains how to employ the critical elements of a sound training program. How much aerobic base training vs. skill is needed early in your marathontraining and how to make the correct decisions moving forward? When the time is right to begin adding more intensity workouts and how the time trials provide the feedback you need to stay on track. All these questions and more will be covered. This is a show you don’t want to miss!

Sott Tinley, Triathlon Legend Aug 02, 2013

Scott Tinley is a triathlon legend. He won the Ironman World Championship twice and the Ironman World Series 3 times. No other pro triathlete remained competitive as long as Scott. Join Richard Diaz as he revisits the sport with one of its principal players. “People always ask me why I haven’t tried to use my name more to continue profiting off my career, to continue my legacy,” he says. “I’ve always thought that people who were asking for more than their 15 minutes of fame were asking for trouble… for me, it’s more important to throw myself into things and figure them out. To keep things changing.” Scott was inducted into the Triathlon and Ironman Hall of Fame in 1999.

Heart Rate Training Part II Aug 01, 2013

This is our second installment of “Heart Rate Training” for runners. This episode covers the first steps in establishing your program, how to determine heart rate to build marathonendurance and motor skills. This piece of the puzzle you won’t want to miss!

Marathon Training - Feeding and Hydration Jul 26, 2013

An extremely insightful discussion with Dr. Robert Portman, Chairman of Pacific Health Labs. Anyone training to run a Half Marathon or beyond should listen to this show. Learn how nutrition, meal timing and feeding effect your ability to perform and recover.

Training with Heart Rate Jul 25, 2013

Training with heart rate is a confusing topic with endurance athletes. Our host Richard Diaz is an expert in the art of heart rate training. Listen as he and his guest, Mike Rouse, a seasoned Ultra runner, discuss the benefits of heart rate training. Why is it important to monitor heart rate while training? What are the benefits? How can we determine what is the appropriate intensity to follow? All these and many more questions will be answered during our series on heart rate training.

Interview with Olympian Rod Dixon Jul 19, 2013

In the 1980s Rod Dixon was one of the most competitive runners on the American road-racing circuit. He set world-class times in the 1500 m (3:33.9) to the marathon (2:08:59), and won bronze medals in the World Cross Country Championships in 1973 and 1982. His 1983 victory in New York City Marathon was the most dramatic finishes the event has seen, when he came from behind to catch leader Geoff Smith at the 26-mile mark and win by 9 seconds. Rod Dixon’s is the founder of the KIDS MARATHON FOUNDATION whose mission is to create a life-long commitment to good health and fitness habits in children at risk of obesity-related health problems. The program educates, empowers, and inspires 7-12 year old children to become and stay fit.

How to Run in Hot Weather Jul 18, 2013

The weather is really hot this summer. How do you deal with it as a runner? If you are not careful, Dehydration and overheating while running can be dangerous. Our goal is to address some tips to follow to stay safe and keep running.

Running Network Anniversary Show Jul 12, 2013

The Natural Running Network’s Anniversary Show! Hard to believe, we have been broadcasting weekly for 1 Year now. Listen as we present our “Year in Review” with Richard Diaz, Matt Fitzgerald, Gilbert Tuyabonye, Erica Gratton, and guests we’ve interviewed. Yes, it is hard to believe; we have produced over 70 episodes in 52 weeks with some of the greatest runners of our time. Here are just a few: Dean Karnazes, Scott Jurek, Leo Monzano, Craig Virgin, Dick Beardsley, Danny Dreyer, Milena Glusac, Brie Felnagle, and advisors, coaches, physicians: Dr Steve Capobianco, Dr. Mark Cucuzzella, Dr. Brian Abelson, Dr Robert Portman all who are dedicated to the art, wellbeing and performance of running, triathlon and fitness! Please join us; feel free to call in and offer comments, the show will be aired live.

The Dynamic Duo- Scott Jurek and Dean Karnazes Jul 05, 2013

Two of America’s greatest ultra-marathon runners Dean Karnazes and Scott Jurek share their thoughts about running long and their life experiences as marathon runners. Our host Richard Diaz offers a unique opportunity to have them both in one broadcast.

What’s hot in cross training for Runners? Jul 04, 2013

We all know how important cross training is for runners, listen as our host Richard Diaz shares some insights regarding the new Elliptigo and how it might play into your cross training program.

The Boston Marathon's "Duel in the Sun" Jun 28, 2013

Meet Dick Beardsley, most famous for his “Duel in the Sun” battle that resulted in a 2 place win behind Alberto Salazar (both runners breaking 2:09) at the Boston Marathon in 1982. Alberto to this day claims Dick pushed him harder than any other runner. The battle between Dick and Alberto is the stuff of legends! They ran step for step for over 2 hours with Dick leading until 2:06 into the final half mile when Alberto dug deep and overtook him within a sea of motorcycle cops that many feel impeded Dicks chances to respond to Alberto’s surge. What a story, listen to it from the guy that lived it.

De-bunking the Runners Myths Jun 27, 2013

We Runners are alwyas tring to find a way to avoid doing too much and still improving our finish times. Listen as our host Richard Diaz offers his take on four popular myths surronding marathon training, CrossFit, Stretching and Fat loss.

Women Runners Who Rule Part II Jun 21, 2013

Meet Milena Glusac, 3X National Champion (20k, 25k and half marathon). She ran a PR 1:11:34 in the half-marathon at the World Championships and in 2002 ran 2:31:14 at the New York Marathon, 9th overall to capture an Olympic Marathon A qualifying standard. She has been a member of two US World Cross-Country Championship teams and was ranked as one of the top ten road racers in the world in 2001. She earned All-American status seven times and was recently named one of the top 50 athletes of the last 50 years in San Diego high school history. Milena currently speaks and lectures about running, fitness and training, and is deeply rooted in the national and international running and sports community. She holds a board member position at the San Diego/Imperial Chapter of USA Track and Field Her expertise has made her one of the top consultants in the industry.

My Best Race - Heart Rate De-mystified by the Author Jun 20, 2013

All most every serious runner has a heart rate monitor yet very few truly understand how to use it. Join us as our host and author Richard Diaz shares why he wrote “My Best Race” and what reading it will do for you as an athlete.

Women Runners Who Rule Part 1 Jun 14, 2013

Brie Felnagle is an NCAA champ in the 1500 and DMR and 12x All American. She finished 3rd this season at the USA indoor championships in the mile and posted 15:14 in the 5k. I decided to feature a lady who knows what it means to compete at an elite level. In an earlier episode, Jenny Hadfield and I discussed the performances of women runners over the past 30 years and it’s clear that women are improving at a staggering rate as opposed to the male counter parts in the sport. Listen to a candid conversation with Brie and our host Richard Diaz.

Tips for Novice Runners Jun 13, 2013

The possee is back to share some tips on what to do as a novice runner. If you are running your first marathon, half marathon or even your first 5K, this is a show you don't want to miss!

Terenzo Bozzone World Champion Jun 07, 2013

In the sport of Triathlon there are few who work as hard as 5 Time World Champion Terenzo Bozzone. Listen as our host; Richard Diaz and Terenzo speak frankly about his career as he prepares for the ITU World Championships next week! Terenzo is the current record holder for the Wildflower Long Course competition where in 2006 as a young up and comer he blistered Chris Mc Cormack’s time by an astounding 6 minutes. Joust off a win at the Florida IronMan 70.3 he sets his sights on the ITU championship.

Designing a running program for beginners Jun 06, 2013

All too often beginners gets caught up in running too often, no sensible program to follow, not enough variation and ends up injured or incapable of getting faster. This show is dedicated to you the beginner runner! This information may save your knees and get you to the finish line in style!

Leo Manzano, call him the rain maker! May 31, 2013

During the 2012 Olympic GamesLeo Manzano shattered a 44 year drought for Team USA in the 1500 meter event, earning a Silver medal with a blistering fast close in the final 100 meters. Listen as host Richard Diaz helps Leo re-live his amazing accomplishments. Leo Manzano earned a 1500 meter silver medal at the 2012 London Olympic Games (3:34.79); the first American to do so since Jim Ryun's silver in Mexico City 1968. He won his first USA Outdoor 1500 meter title at the 2012 Olympic Trials, earning his second berth on a U.S. Olympic team. He was also the 2012 USA Indoor 1500m champion with a blazing finish. A 2008 Olympian at 1500 meters, coming off of a runner-up finish at the U.S. Olympic Trials, Manzano also has a trio of USA runner-up finishes at 1500 meters, in 2007, 2009 and 2010

Great Training Advice for Trail Runners May 30, 2013

Willie Nee an avid Trail Runner and columnist has reached out to us all the way from Hong Kong and asked that our host Richard Diaz offer his perspective on which training metrics to follow, should we concern ourselves with miles achieved, heart rate or time spent training. Listen for our answers live!

The Evolution of Women in Sports May 24, 2013

Jenny Hadfield and our host Richard Diaz discuss the evolution in the sport for women and where we are headed. Jenny is an author of two books, Running for Mortals and Marathoning for Mortals and writes for RunnersWorld.com and Women’s Running Magazine. She’s been featured in Women’sHealth, Prevention, Health, Cooking Light, Outside, Forbes, Fitness, The Chicago Tribune, and Good Morning America – Health.

The Natural Running Q&A Show! May 23, 2013

Today's caller, wants to know how to progress from a run/walker to soley running.She is experiencing some calve pain and apin along the inside of the knee. Our host hopes to provide a soultion and some tips for success!

Where does it hurt… does your Doctor know? May 17, 2013

When athletes are injured, they are vested in the recovery process. It is important to have a clear and precise diagnosis before treatment. Learn how to best communicate with your Doctor to get to the bottom of the problem quickly. Dr. Adam Story tells us how. Ever feel like your doctor does not listen to you or worse, you don’t understand him? Dr. Story has some excellent tips on how best to relate to your Doctor to help him better identify the injury, and how best to deal with it. This is a very helpful bit of knowledge that every good patient should have.

Out of the frying pan into the fire! May 16, 2013

Our Listener question of the day revolves around two differing runner injury syndromes; Stress fractures, hip problems that turned into Achilles and Calve strains. Listen as we try to offer a workable solution to these problems.

Dean Karnazes Ultra Marathon Man May 10, 2013

The Ultra Marathon Man, Dean Karnazes shares his thoughts with our host Richard Diaz. Dean is an ESPN ESPY Award winner as Best Outdoor Athlete and author of Ultramarathon Man: Confessions of an All-Night Runner, a fun interview with an amazing athlete. In 2006, Karnazes embarked on the well-publicized Endurance 50: 50 marathons in 50 states in 50 consecutive days. Beginning with the Lewis and Clark Marathon in St. Louis on September 17, 2006, it finished with the New York City Marathon on November 5. The adventure was the primary subject of a film entitled UltraMarathon Man: 50 Marathons - 50 States - 50 Days, which was the first feature film about Karnazes. The film was produced by Journeyfilm, had a national theatrical release in 300 screens in 2008.

If it ain't broke... fix it! May 07, 2013

The Q&A Show for Runners, we answer the questions the audience wants to hear. Today’s show; can simply improving running form make us faster, reduce injuries or both? Listen as our host Richard Diaz covers these topics to make you a better runner!

Are we Born to be Fit? May 03, 2013

Dr Robert Portman demolishes the myths of dieting and shows how to activate the body’s natural biological rhythms to help you get into the best shape of your life! Learn how to unleash your powerful energy and why is the key to successful weight loss. Yes, we are hardwired for fitness, it is built into our DNA and now we have the science to guide us back to the fitness we were born with. This is a fascinating look at the evolutionary way to lose weight, have more energy and improve body composition-Naturally.

Advice on Running Shoe Selection Apr 30, 2013

Now more than ever, choosing the right running shoe has become very confusing. With all the new research on the benefits of a shift to Natural Running, we need to be very careful and well advised. This show is dedicated to finding the right shoe for you! This is truly an important bit of information for anyone who hopes to make the change from heel striking to Natural Running. The type of shoe we purchase can be a blessing or a curse. Listen as our Host Richard Diaz sheds light on some of the most important considerations when making your next show purchase.

Interview with “The Rock Doc”, Dr. Steve Capobianco Apr 26, 2013

Taping athletes first came to light during Olympic Beach Volley Ball. Now this mysterious taping is seen in every sport. Join us as we share the whys and how’s of taping with Dr. Capobianco the authority in the art of Kinesio-Taping for performance and injury. As the key spokesperson and educator for “Rock Tape” Dr. Steve has travelled around the world sharing his knowledge with medical professional’s therapists and athletes from virtually every sport. Kinesio Taping has become a staple in the endurance sport world as a highly effective solution to nagging injuries, from toe to head. If you’ve ever dealt with a running or sport related injury, you really owe to yourself to listen to this show!

Quick Fix for Running Injuries Apr 23, 2013

The injury rate for Marathon Runners is far too high and can be avoided. Listen as our host Richard Diaz and guests offers some great tips on dealing with common running injuries, quickly and effectively. Don’t try and run through knee, shin, calve or back pain, be proactive with these problems before they get out of hand. Deal with the injuries at the source, we’ll tell you how!

Bob Anderson's Runners World Apr 19, 2013

He Founded Runner's World magazine in 1966 at age 17 and sold it in 1984 to start Ujena. He built Runner's World to over $25 million in sales before selling it to Rodale Press. Still runs 30 miles per week and regularly run road races up to the half marathon. Join your host Richard Diaz as he and Bob discuss his newest project “The Double Road Race”, a new event that offers an interesting shift in running competition.

Advice for Novice Marathon Runners Apr 16, 2013

The Q&A Show is an open forum for Novice to advanced Marathon Runners to call in and ask questions regarding their running experience LIVE! Any question… shoe selection, hydration, heart rate, program design running technique, you name it we’ll answer it!

The Secrets of an African Runner Apr 12, 2013

Anyone who has watched a major Marathon on TV knows the greatest runners in the world come from Africa. Join us as we discuss the secrets of their success with Gilbert Tuhabonye, an East African runner, National Champion and celebrity running coach. Gilbert is a fascinating personality in the running and coaching world, he has been a guest on our show before as he shared his remarkable genocidal survival story. This time around our focus will be running tips, how to adapt to the running styles of the greatest runners in the world! This is a show you do not want to miss.

The Natural Running Network Q&A Show! Apr 09, 2013

Running your first marathon?Are you dealing with nagging injuries? Have questions about heart rate, hydration or program design? Need some great advice? This is the show for you! Today’s Q&A is our first of a weekly series of Q&A between you our audience and our Host Richard Diaz and guests. We encourage our fans and visitors to call in live or chat us up to ask any question they may have on the topics of running, fitness or nutrition. This will be a shorter format only 30 minutes but our goal is to provide straight answers to your burning questions, it should be awesome! Our Friday show has historically provided excellent information regarding: heart rate, running form, functional strength, program design, hydration, nutrition and much more, however we felt the need to expand our offerings. We could not imagine backing away from the amazing featured guest interviews, yet we know that our audience is hungry for information, so now we have two shows, one dedicated to Q&A every Tuesday morning 9:00 am (PST) and our feature guest interview show each Friday morning at 8:30 am (PST).

Chris "Macca" McCormack Ironman World Champion Apr 05, 2013

Interview with Chris “Macca” McCormack, 2 time IronMan World Champion and five time International Triathlete of the year. Chris is an amazing athlete, having won over 200 races around the world since 1993. He has broken 8 hours in Ironman distances 4 times (Only man to break it more than twice). This is a show you don’t want to miss!

Johnny G a living fitness legend Mar 29, 2013

Join host Richard Diaz and longtime friend, Johnny G as they speak about fitness, motivation, training concepts and Johnny’s worldwide recognition as one of the most inspirational exercise innovators in the fitness industry for over two decades. Anyone who has ever participated in one of his sessions, on the Spinning bike, Krank Cycle or any of his various fitness gatherings, understands why he is so popular all over the world. He single handedly captivated over 1,000,000 fitness enthusiasts each day in over 28 countries. This definitely a show you do not want to miss!

Moving Beyond Burn out with Dr. Michelle Cleere Sports Psych Mar 22, 2013

Training and racing at our best can get complicated, living with self-imposed pressure, performance anxiety, pain, boredom, fear and self-defeating negative thoughts, listen in as Dr. Cleere, Sports Psychologist helps us build a Mental Tool Kit for Runners.

Dr. Robert Portman’s Recovery Nutrition 4 Runners Mar 15, 2013

An extremely insightful discussion with Dr. Robert Portman, Chairman of Pacific Health Labs. Anyone preparing to run a Half Marathon or beyond should listen to this show. Learn how nutrition, meal timing and feeding effect your ability to perform and recover. Dr. Portman is coauthor of two books, Nutrient Timing and The Performance Zone and has authored hundreds of articles on how nutrition can improve fitness, health and athletic performance. He is a frequent guest on TV and radio and has been a keynote speaker at many professional meetings and seminars. Dr. Portman holds 12 patents for nutritional inventions to improve sports performance, reduce appetite and manage Type II diabetes.

Interview with CHI RUNNING author Danny Dreyer Mar 08, 2013

An interview with Danny Dreyer author of Chi Running. A revolutionary system of Natural Running based on the principals of Tai Chi. Chi Running has sold over 350,000 books to date. Danny has just released a new book titled CHI Marathon. A pioneer in the re-evolution of Natural Running, he and his books, lectures and training has gained a great deal or respect in the running community. Join us as our Host Richard Diaz and Danny Explore the finer points of running marathons, running mechanics and the state of the running industry.

Tech Talk with Wahoo Fitness Feb 15, 2013

Now more than ever, technology has become a powerful ally for sports performance. Join our host Richard Diaz and guest Chip Hawkins, founder of Wahoo Fitness as they discuss the cutting edge innovations and the marriage of iPhone apps and training devices. Now more than ever people are depending on their smart phones for more than just communication. Wahoo Fitness is a leader in the development of training tools that provide valuable information such as heart rate, power, stride and various other data points that are critical for training and now available right on your iPhone! Chip Hawkins is respected as one of the leading minds at the front of these innovations.

An interview with Ultra Marathon Champion Scott Jurek Feb 08, 2013

An interview with Ultra Marathon Champion Scott Jurek, 7 time winner of the Western States 100 miler, author of the best seller,Eat & Run. Nicknamed El Venado (the Deer) Scott is arguably the greatest American Ultra Marathoner in history. Scott’s fame grew outside the typical trail running circles due to popularity of Christopher McDougal’s Best Seller“Born to Run”, in which Scott participated in the race through the Copper Canyons’ with the legendary Tarahumara Indians of Mexico.

Is it OK to Cheat? Feb 01, 2013

Cheating is more than just using performance enhancing drugs in sports. It’s a contagion, the more people do it, the more the more it’s accepted. Listen as our host Richard Diaz speaks out on the wrong associated with cheating as it relates to sports.

Run Injury Free Jan 18, 2013

Join our host and guest Best-selling author, Dr. Brian Abelson DC, the Clinical Director of Kinetic Health as they discuss common running injuries and things you can do to avoid or ultimately self-treat them. There are two basic types of runners, those who have been injured and those who will soon be injured. Be prepared, no the warning signs and what to do when a potential injury manifests. Another great show and an excellent supplement to the “How to design your own running program series”.

How to Design a Running Program Part II Jan 11, 2013

Listen in while our host, Richard Diaz and Matt Fitzgerald explain what it takes to develop your own a great training program from a 10K to marathon. Matt, is a highly acclaimed author of several books on the topic of marathon training, racing and sports nutrition, Richard Diaz has over 2 decades experience in sports performance and has performed clinical diagnostics, and consulted athletes from amateur to world class based on his research. Combined these two experts represent a powerhouse of cutting edge information. You will learn what it takes to to achieve optimal performance!

Our TOPPODCAST Picks

Follow Us

Stay Connected

The Natural Running Network Live

Related Podcasts

Links

Stay Connected