On Monday, I spoke to the Bone Health & Osteoporosis Foundation's ‘Be Bone Strong’ NYC & Sydney Marathon Teams for an in-depth discussion on how to train smarter, recover better, and boost performance at any age.

Thanks to Barbara Grufferman for the invitation and opportunity to speak. She’s graciously allowed me to share the webinar with my audience. Enjoy!

Topics covered:

* Recovery after stress fractures

* Flexible training strategies that protect performance

* How to improve speed without risking injury

* Pacing tips for race day success

* Age-related adaptations and smarter recovery for older runners

* Heat training and travel prep for international races

* Creatine: what kind, how much, and when to take it

* Nutrition timing for energy and performance

* Electrolytes, hydration, and marathon fueling

* Pros and cons of ice baths, compression boots, and NSAIDs

* VO₂ max: what it is and how to raise it

* Why "physiological resilience" matters

* Sleep, glycogen, and why gels matter mid-race

* And more!

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Special Marathon Training Q&A with the Bone Health & Osteoporosis Foundation