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The Strength Running Podcast – Jason Fitzgerald — Fitness & Nutrition
The Strength Running Podcast – Jason Fitzgerald

The Strength Running Podcast treats you like a pro runner: we surround your with coaches, physical therapists, strength experts, elite runners, sports psychologists, and other thought leaders. We only have one goal: to help you run faster.

Guests include world-class academics, clinicians, runners, coaches, and subject matter experts like David Roche, Victoria Sekely, Sally McRae, Zach Bitter, and hundreds more! We also publish coaching calls with Jason working directly with a runner chasing a big goal and course previews for major races like the New York City Marathon, the Boston Marathon, the Philadelphia Marathon, and the Marine Corps Marathon.

You’ll learn how to prevent injuries and become resilient to niggles and common overuse injuries, the best ways to structure marathon training and how to fuel for endurance races, how to improve your speed and ability to kick at the end of races, run more consistently, and make running a more sustainable part of your life.

The Strength Running Podcast is hosted by Jason Fitzgerald, a 2:39 marathoner and USATF-certified running coach. He’s a monthly columnist for Trail Runner Magazine and was previously Men’s Running Magazine’s Influencer of the Year. His coaching advice and running guidance has been featured in the New York Times, the Washington Post, Runner’s World, Health Magazine, and most other major media.

If you want to become a better runner, you’ve found the right running podcast!

Connect with Jason and Strength Running:

– Instagram: http://bit.ly/2FARFP2
– Strength course: http://bit.ly/2Pjvlge
– Training: http://bit.ly/2YgBLAv

Latest Episodes:

Episode 92: How Deena Kastor Used Her Mind to Become a World-Class Athlete Apr 16, 2019

Show notes

After college, Deena traveled to Amarosa, Colorado to train under Coach Joe Vigil. That's when her running took off.

To discover why and how this happened (it wasn't better training), Deena joined me on the Strength Running Podcast to discuss the mental journey she's taken throughout her career.

Our conversation focuses on several topics:

How to turn negative thoughts into positive thoughts - while running or in everyday life
Why Deena used to race "with fear" (and how she recovered from this dangerous mindset)
The mental expectations she's had to abandon to reach higher levels of performance
How to "participate in the process" rather than overly worry about results

These are all major themes of her award-winning memoir Let Your Mind Run: A Memoir of Thinking My Way to Victory.

Episode 91: How to Create Motivation, Build Support Systems, and Multiply Your Performance Apr 03, 2019

Show notes

You don't have to just "hope" that your motivation to run will be there in the morning when the alarm blares…

But motivation is fickle and unpredictable. Some days, you're ready to crush a track workout or long run. Other days, you can barely bring yourself to jog for 30 minutes.

You don't have to be a hostage to the whims of your running motivation, though. Relying on motivation is a fool's errand.

Instead, you can structure your running life in such a way that missed runs or skipped workouts are virtually nonexistent.

You can do this without:

the latest productivity app
getting up at four in the morning every day
joining a convent or becoming a monk…
"biohacking" your way to the podium

I want to share with you a simple framework for automatically improving your running motivation and increasing the chances that you train hard – so you can race faster.

And it all starts with the other people in your life. Discover more about Strength Running's team.

Episode 90: Running for Enlightenment with Filmmaker Sanjay Rawal Mar 28, 2019

Show notes

Sanjay Rawal is a filmmaker, runner, and the man behind the documentary 3100: Run and Become.

Before becoming a filmmaker, he spent 15 years in over 40 countries working on human rights and international development. His new film is about the longest certified road race in the world: the Self-Transcendence 3100 Miler.

It's an event that boggles the mind: 3,100 miles around a single city block in Queens, New York for nearly two months in the heat of summer. To win, you have to average about 60 miles per day (for nearly two months).

A race like this is less of a race and more of a journey of self-discovery that reveals the limits of human ability.

In this wide-ranging discussion about the spiritual side of running, Sanjay Rawal and I discuss:

Why this race is more of a pilgrimage than a race
The mechanics of a 52-day, 3,100-mile race
What we can learn from traditional running cultures like the Navajo and Kalahari
How we can train our minds to be more resilient
What separates a runner who completes 3100 miles from the rest of us
How the mindset of a spiritual runner can improve your competitive goals

Episode 89: Meb Keflezighi: The Molding of a Distance Runner Mar 21, 2019

Show notes

Meb's legacy is cemented as a world-class runner: he's the 2004 Olympic Marathon silver medalist, winner of the 2009 New York City Marathon and 2014 Boston Marathon, and 4-time Olympian.

He's also the author of three books guaranteed to get your competitive juices flowing:

Perhaps more impactful is his approach to the sport of distance running and the marathon. Free from any personal scandal, Meb is a true ambassador to running. In 2017, he was recognized as an 'Outstanding American by Choice' by the United States Citizenship and Immigration Services.

He's also run 26 marathons over the course of his decades long career. And anybody who has completed that many marathons at a world-class level has a lot to share.

In this conversation, Meb and I have a wide-ranging conversation about:

His childhood in Eritrea and how it prepared him for distance running
The surprises he learned when running his first marathon
Why cross-training is so valuable for him
How running has prepared him for setbacks in his personal life
When running is particularly hard for Meb

We also talk about his new book 26 Marathons and the many lessons he's learned from each of the 26 marathons he's run over the last two decades.

Finally, I ended our conversation with a simple question ahead of next month's Boston Marathon: If you could talk to the entire field at Boston as they lined up in Hopkinton, what advice would you have for them?

Dr. Mike Young on Metcon Workouts and Free Weights vs. Machines Mar 14, 2019

Show notes

Don't be surprised if a Metcon workout includes:

Running
Cycling
Rowing
Gymnastic movements
Strength exercises
Any combination of these forms of exercise

They're put together to condition the metabolism. In other words, to enable you to work at a near maximum intensity for a prolonged period of time.

They sound very much like a running workout - like a challenging hill workout, for example.

But the crucial difference is that they don't have to include any running. And that makes them useful for runners who may not be ready for a hard workout (or who want a different, less-specific workout).

I've brought Dr. Mike Young onto the podcast to discuss metcon workouts for runners (and more topics) in more detail.

You can also sign up here for our free course on runner-specific strength training.

Mike Young, PhD is the Director of Research and Performance at Athletic Lab. A Lead Instructor for both USA Track & Field and USA Weightlifting, he also works with elite athletes and has consulted with the MLS, MLB, NFL, PGA, and NHL.

An internationally recognized researcher, coach, and educator, Mike has the unique distinction of attending all three US Olympic Training Centers as an athlete, sport scientist, and coach.

He has degrees in exercise physiology, coaching science, and biomechanics – not to mention his prowess publishing multiple peer-reviewed journal articles.

This conversation focuses on strength training for runners and how to think more productively about certain types of strength workouts and whether or not machines are appropriate for runners.

Episode 87: Do Runners Really Need Nutrition Supplements? Feb 28, 2019

Show notes

Running nutrition can be confusing.

To begin with, there's your day-to-day diet. The debates will forever rage on in running circles on how to fuel your training, from keto to high carb to whole 30 and everything in between.

At the end of the day, simple whole foods are your best bet, not following specific, restrictive rules on quantity and substance.

On top of that, there's a general sense that running means you need "extras" in your diet. Extra iron, extra protein, extra…. fill in the blank.

Runners frequently turn to supplements to satisfy these "needs." There are thousands of articles and blog posts, not to mention advertising, dedicated to convincing you that as a runner, you need to add specific nutrients to your diet.

This episode discusses what's needed (and what you can skip) and how to dial in your nutrition for better running performance.

Episode 86: Beth Skwarecki, the Health Editor of Lifehacker, on Health & Fitness Trends Feb 19, 2019

Show notes

Beth Skwarecki is the author of two books and the Health Editor of Lifehacker. She's here to dispel fitness and health myths that might be leading us astray.

Beth is a member of the National Association of Science Writers and the Association of Health Care Journalists. After getting a BA in biology from Alfred University, she received her Master's in Biochemistry and Molecular Biology from Rutger's University.

She also has previously taught nutrition and environmental sciences at the Community College of Allegheny County.

Her two books will interest the science nerds out there:

This conversation focuses on the many side aspects of a healthy lifestyle that make running easier.

After all, it's critical to have a lifestyle that supports running. You can't train well if you barely sleep and drink a lot...

We're talking about:

DNA trivia for runners
How her job has changed her outlook on health and fitness
How to engineer a less groggy morning (for the morning runners out there!)
Whether elderberry supplements are a waste of money

Beth and I also discuss running in the dark, the cutoff point for running in extreme cold, and the warning signs of frostbite.

Episode 85: Lindsey Hein on Elites, Podcasting for Runners, and Training with Kids Feb 14, 2019

Show notes

Lindsey has always been a runner. She ran cross country in high school and after running for fitness and health in college, started running marathons post-collegiately.

To date, she's run 14 marathons and is currently preparing for the 2019 Boston Marathon. She's also a RRCA-certified running coach.

Her podcast is one of the most popular running podcasts out there: I'll Have Another with Lindsey Hein has more than 160 episodes and features the most talented runners on the planet:

Lindsey is in a unique situation after being able to explore the training, lives, mindsets, and careers of so many world-class athletes. I couldn't help but have so many questions:

How do we relate to elite runners who have physical gifts that we simply do not?
What separates the best from the rest of us?
How do we learn from these runners to enhance our own training?

In our latest episode for the Strength Running Podcast, we discuss the drawbacks and opportunities of interviewing elite runners, mindset shifts related to running when you start having kids, and a lot more.

How to Optimize Recovery with Christie Aschwanden Feb 04, 2019

Show notes

Recovery means much more than what you do - it's also about what you don't do.

For example, many runners think foam rolling or taking an ice bath are effective recovery methods. And if you enjoy them, I won't argue! But what you're not doing is equally important:

Are you using your day off from running to do your own taxes and run 34 errands?
Did you plan your big (i.e., stressful) family vacation for your post-marathon recovery week?
Do you stay out late enjoying one or several too many adult beverages?

If the answer is yes, then it almost doesn't matter what you do for your post workout recovery.

Because the addition of stress - whether physical or mental - derails our best recovery efforts. That's why when I was in college, our track coach was very understanding of poor workout splits during mid-terms. You simply can't perform physically and mentally at a high level for very long.

We previously discussed a hierarchy of injury prevention strategies and how some tactics are far more effective than others. The same is true for recovery strategies.

I want you to understand the best, most productive, and effective ways to recover from your hardest workouts.

And I'm thrilled to present you with today's podcast episode with Ms Christie Aschwanden.

Christie is the lead science writer for FiveThirtyEight and a former health columnist for the Washington Post. She's also a finalist for the National Magazine Award and her work has been featured in Discover, Smithsonian, and O, The Oprah Magazine.

A fellow Coloradan like myself, Christie was a high school state champion in the 1,6000m run, a national collegiate cycling champion, and an elite cross-country skier with Team Rossignol.

Her new book is Good to Go: What The Athlete in All of Us Can Learn From the Strange Science of Recovery.

She's on the podcast to discuss individual post workout recovery strategies but also the bigger questions:

How do we know if we're fooling ourselves that something is working (when it isn't)?
Why isn't it enough to simply ask, "Does this recovery method work?"
Overall, have we made recovery too complicated?
How do you prioritize mental recovery?
If you were to speak to the entire Olympic Team about recovery, what would you say?

This episode is an excerpt of my full conversation with Christie for the Team Strength Running group coaching program.

Episode 83: Sarah Canney on the 2019 World Snowshoe Running Championships Jan 28, 2019

Show notes

Last week, I had the pleasure of spending an hour talking to Sarah Canney. She's a Road Runners Club of America and USA Track and Field certified running coach in addition to being a competitive mountain runner and member of the 2018 US National Snowshoe Running Team.

In fact, she recently placed 9th at the World Championships in Val di Non, Italy on January 5th.

Now, I've never gone snowshoe running. I don't own any snowshoes. Frankly, I don't even like the cold.

But after hearing Sarah speak more about the sport and how fun it can be, it's something I'm dying to try (and you can't get a better snowshoe running venue than Colorado's Front Range!)

And while snowshoe running might be a lot of fun, it can also be an extraordinarily helpful method of cross-training:

There's less impact running slower on snow (and less injury risk)
It's incredibly specific to running (in fact, it is running)
Because it's more difficult than running on the road, less time is needed for a great workout

The more and more I think about this sport, the more that I think runners need to try it!

In this episode, we talk everything snowshoe running:

How it's very similar to cross country
The gear and equipment required for success
The training: how is it different from running?
What you need to know before getting started
How difficult it can be and how that relates to pace and effort

We also discuss her running retreat Rise. Run. Retreat. for women and how she's making a big impact in the world of women's running.

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