Relaxed Running

In this episode, we dive into the details of Tyson's training week, including the results from his 1500m race last night and why speed work has become a key focus in his program. We also explore some great alternatives to gels for fueling during runs—perfect for those looking to mix things up. Plus, we cover the latest news from the running world: Olympic triathlon champ Alex Yee is gearing up for his first London Marathon with some help from Eliud Kipchoge, China is hosting the world’s first human vs. robot half-marathon, and marathon running is booming like never before. Tune in for all this and more![00:01:16] Weekly Recap + Balanced approach to marathon training [00:04:27] Sweat rate and hydration.[00:06:35] Diet controversies in endurance sports.[00:10:39] Treadmill running challenges.[00:14:29] Racing 1500 meters after years.[00:19:28] Sub four-minute aspirations.[00:22:39] Olympic triathlete running London Marathon.[00:25:39] Human versus robot half marathon.[00:27:26] Marathon running's booming popularity.Train with Tys: https://www.relaxedrunning.com/personalrunningcoach Contact: tyson.popplestone@gmail.comRelaxed Running Instagram: https://www.instagram.com/relaxed_running/Tyson's Training Log - Strava: https://www.strava.com/athletes/83530274?hl=en-GBRelaxed Running YouTube - https://www.youtube.com/@RelaxedRunning

Dr. Victoria Sekely is a physical therapist and running coach based in Manhattan, committed to improving performance and reducing injury risk for runners of all abilities. She holds a Bachelor of Science from Georgetown University and a Doctorate in Physical Therapy from New York University. With certifications as a USATF Level 1 and RRCA running coach, Dr. Sekely combines her physical therapy knowledge with tailored coaching to deliver well-rounded support to runners.---🏃‍♂️ Join the 8-Week Running Challengewww.relaxedrunning.com---EPISODE CHAPTERS:00:00 The Importance of Strength and Mobility in Running10:09 Building a Strong Foundation: Stability and Strength Training20:07 Incorporating Strength Training into a Runner's Routine30:05 The Role of Bone Health and Injury Prevention in Running29:36 Balancing Upper and Lower Body Workouts32:06 The Role of Muscle Mass in Running Performance35:12 Challenging the Thinness Myth in Distance Running38:14 Overcoming Eating Disorders in Competitive Sports39:50 Debunking Viral Fitness Trends41:35 Simplicity in Recovery and Nutrition43:14 The Role of Carbohydrates in RecoveryTAKEAWAYSStrength training is essential for runners to prevent injuries.Mobility and pliability should not overshadow stability.A simple approach to strength training can yield better results.Incorporate strength training into your routine gradually.Focus on foundational exercises like squats and deadlifts.Two to four strength sessions per week is ideal for runners.Rest and recovery are crucial for muscle growth.Plyometrics can enhance bone health for runners.Variety in training helps prevent overuse injuries.Don't start strength training right before a race. Incorporate at least one or two upper body exercises in strength routines.Upper body strength improves running efficiency and posture.Muscle mass contributes to power and speed in running.The running community has a harmful obsession with thinness.Carbohydrates are essential for recovery and performance.Simplicity in recovery practices is often overlooked.Viral fitness trends can distract from effective training methods.Proper nutrition is crucial for preventing injuries in runners.Building strength in the gym is vital for distance runners.---TRANSCRIPThttps://share.transistor.fm/s/90f20b05/transcript.txt--PODCAST INFO:Tyson Sträva: https://www.strava.com/athletes/83530274Podcast Website: www.relaxedrunning.comApple Podcasts: https://podcasts.apple.com/au/podcast...Spotify: https://open.spotify.com/show/2MMfLsQ...RSS: https://feeds.transistor.fm/relaxed-r...SOCIALS:- Facebook: https://www.facebook.com/relaxedrunning- Instagram: https://www.instagram.com/relaxed_run...

Lawrence Van Lingen is a leading expert in biomechanics and movement, known for his innovative approach to improving running performance and preventing injuries. With a background in physiotherapy and competitive athletics, he focuses on helping runners move more efficiently through better posture, alignment, and breathing techniques. Lawrence’s holistic methods empower athletes to enhance their performance while reducing the risk of injuries. His work has made him a trusted voice in the running community, sharing practical insights through coaching, workshops, and online resources.---🏃‍♂️ Join the 8-Week Running Challengewww.relaxedrunning.com📆  Free Coaching Callhttps://calendly.com/tyson-popplestone/free-coaching-callEPISODE CHAPTERS:00:00 Introduction and Technical Setup03:00 Exploring Breathing Techniques and Their Importance05:54 The Connection Between Breathing and Athletic Performance09:10 Understanding Breathing Disorders in Athletes12:01 The Role of Anxiety and Stress in Breathing Patterns14:53 The Impact of Posture on Breathing and Emotions18:01 The Importance of a Calm State for Learning and Performance20:55 Proactive vs. Reactive Approaches in Coaching23:59 Understanding Personality Through Movement27:06 The Influence of External Feedback on Performance30:00 Conclusion and Final Thoughts on Breathing and Movement33:17 The Spectrum of Performance Anxiety34:42 Trust and Healing in Coaching36:51 Tom Brady's Longevity Secrets39:47 Pliability vs. Rigidity in Athletic Performance43:55 The Importance of Relaxation in Strength Training49:50 Mobility and Breathing: Keys to Flexibility56:10 The Power of Backward Walking and Breathing01:01:10 Mindset and Internal Dialogue in Performance01:05:25 Running as a Tool for Self-DiscoveryTAKEAWAYS90% of the people that come to see me don't breathe well.Healthy breathing is rare among the general population.Breathing issues can amplify under stress, especially in athletes.A calm state is essential for effective learning and performance.Posture significantly impacts breathing and emotional states.External feedback can have unintended consequences on performance.Understanding breathing patterns can help address anxiety and stress.Movement can reflect a person's personality and emotional state.Proactive coaching is more effective than reactive approaches.Breathing techniques can be improved through mindfulness and awareness. Trust is essential for effective coaching and healing.Tom Brady emphasizes playability for longevity in sports.Pliability is crucial for injury prevention and performance.Relaxation is key to effective strength training.Mobility is more about movement than stretching.Backward walking can calm the nervous system.Mindset and internal dialogue significantly affect performance.Running can serve as a powerful tool for self-discovery.Results should not define one's self-worth. ---TRANSCRIPThttps://share.transistor.fm/s/088c2786/transcript.txt--PODCAST INFO:Tyson Sträva: https://www.strava.com/athletes/83530274Podcast Website: www.relaxedrunning.comApple Podcasts: https://podcasts.apple.com/au/podcast...Spotify: https://open.spotify.com/show/2MMfLsQ...RSS: https://feeds.transistor.fm/relaxed-r...SOCIALS:- Facebook: https://www.facebook.com/relaxedrunning- Instagram: https://www.instagram.com/relaxed_run...

In this episode of the Relaxed Running Podcast, Tyson Popplestone shares his insights on running, training updates, and personal experiences. He discusses his recent training sessions, the importance of nutrition and fueling strategies, and the role of pliability in recovery. Tyson also answers listener questions, providing valuable insights into running technology, favorite shoes, and the balance between confidence and humility in the sport.00:00 Welcome & Introduction00:59 Sharing Plans for Run Talk. 02:12 Marathon Plans & YouTube Session Updates03:17 Training Updates from this week06:12  Breaking down session specifics16:03 2025 Goals19:19 Investing into Muscle Pliability20:18 Pre/Post Run Pliability21:21 Why I purchased a Sauna22:59 Nutrition and Hydration Strategies23:46 Thoughts on Carbohydrates and Endurance27:58 Favorite Running YouTube Channels33:57 Calf Muscle Recovery Tips36:18 The Role of Running Technology37:50 Current Favorite Running Shoes38:31 Conclusion

Dr. Dan Plews is a renowned endurance coach, sports scientist, and Ironman World Championship age-group record holder. He works with both elite and amateur triathletes, applying science-backed techniques to enhance performance. His expertise lies in heart rate variability (HRV), heat training, and fat-adapted nutrition strategies. With a PhD in Exercise Physiology, he blends academic knowledge with hands-on coaching experience to help athletes reach their full potential.---📆  Free Coaching Callhttps://calendly.com/tyson-popplestone/free-coaching-callEPISODE CHAPTERS:00:00 Introduction to Triathlon and Coaching Journey03:06 Transitioning from Competition to Coaching06:11 The Role of Sauna in Training and Recovery08:59 Heat Training and Its Benefits12:07 Cold Exposure and Recovery Strategies15:03 Consistency in Training and Recovery18:09 Final Thoughts on Endurance Training26:34 The Foundation of Consistency in Athletic Performance32:11 The Pillars of Recovery: Sleep, Nutrition, and Training43:52 Understanding Periodization in Training52:48 Enjoying the Journey: Key Takeaways for New AthletesTAKEAWAYSDr. Dan Plews had 45 athletes racing at the Half Ironman World Champs.He started triathlons at the age of nine, influenced by his father's athletic journey.He stopped competing in 2022 to focus on coaching and family.Transitioning from competition to coaching can be fulfilling and necessary.Sauna use can enhance training adaptations and recovery.Heat training can improve performance through physiological adaptations.Cold water immersion helps reactivate the parasympathetic nervous system.Consistency in training is crucial for endurance athletes.Balancing training loads is essential for recovery and performance.Recovery strategies should be personalized to individual needs. Consistency is crucial for athletes, and it revolves around recovery.The three pillars of recovery are sleep, nutrition, and training periodization.Adequate sleep is essential for optimal recovery and performance.Protein intake is vital for recovery, with recommendations of 200-300 grams per day for athletes.Understanding training phases and periodization is key to effective training.New athletes should monitor their training intensity to avoid burnout.Recovery strategies should be prioritized over minor recovery techniques like saunas.Magnesium supplementation is important for athletes due to its role in muscle function and recovery.Enjoying the training process is essential; it doesn't have to be a suffer fest.Improvement in endurance sports is a dose-response relationship, requiring consistent training.---TRANSCRIPThttps://share.transistor.fm/s/204214fd/transcript.txt--PODCAST INFO:Tyson Sträva: https://www.strava.com/athletes/83530274Podcast Website: www.relaxedrunning.comApple Podcasts: https://podcasts.apple.com/au/podcast...Spotify: https://open.spotify.com/show/2MMfLsQ...RSS: https://feeds.transistor.fm/relaxed-r...SOCIALS:- Facebook: https://www.facebook.com/relaxedrunning- Instagram: https://www.instagram.com/relaxed_run...

Chris Hauth is a world-renowned endurance coach, two-time Olympian, former professional triathlete, and ultra-runner. He specializes in guiding athletes through ultra-endurance challenges like Ironman triathlons and ultra-marathons, with a coaching philosophy that prioritizes longevity, balance, and mental resilience. As the founder of AIMP Coaching, Hauth uses endurance experiences to unlock the best in athletes of all levels, including busy professionals. He also participated in the Human Performance Project’s 7X world tour, completing 7 marathons on 7 continents in 7 days.EPISODE CHAPTERS:00:00 Unleashing the Endurance Athlete Within03:01 The Importance of Patience in Training06:00 Embracing the Journey of Endurance08:47 The Balance of Planning and Flexibility11:55 Navigating Practical Steps in Endurance Training14:50 The Role of Simulations in Training18:04 Respecting the Challenge of Endurance Events21:06 The Philosophy of Disrespecting the Distance24:00 The Negative Split Approach to Racing31:18 The Importance of Fundamentals in Endurance Training36:38 Navigating Nutrition in Endurance Sports46:39 Adventures and Endurance ChallengesTAKEAWAYSThere's an endurance athlete living within all of us.Curiosity drives desire and consistency in training.Patience is crucial for achieving long-term results.The journey of endurance is an adventure with unknown outcomes.Letting go of control often leads to better performance.Simulations help prepare athletes for race day.Respecting the challenge of endurance events is essential.Disrespecting the distance can lead to unexpected results.Negative splitting can indicate a well-paced race.Focus on fueling and hydration to maximize performance. Focus on the fundamentals before advanced techniques.Training should be tailored to the athlete's current level.Running efficiently can lead to better performance with less effort.Nutrition is highly individual; what works for one may not work for another.Experimenting with different fueling strategies is crucial for endurance athletes.The trend in endurance sports is towards higher caloric intake during events.Understanding the difference between fitness and health is important for athletes.Logistics and planning are key components of successful endurance events.Athletes should learn to listen to their bodies and adjust accordingly.Adventures in endurance sports can lead to unexpected challenges and experiences.---📆 Free Coaching Callhttps://calendly.com/tyson-popplestone/free-coaching-call--PODCAST INFO:Tyson Sträva: https://www.strava.com/athletes/83530274Podcast Website: www.relaxedrunning.comApple Podcasts: https://podcasts.apple.com/au/podcast...Spotify: https://open.spotify.com/show/2MMfLsQ...RSS: https://feeds.transistor.fm/relaxed-r...SOCIALS:- Facebook: https://www.facebook.com/relaxedrunning- Instagram: https://www.instagram.com/relaxed_run...

The journey towards a 2.29 Marathon continues...

Jake Barraclough is a British marathon runner who moved to Japan in 2023 to immerse himself in the country's high-mileage training culture, significantly improving his marathon performance with a personal best of 2:17. He shares his journey on YouTube under "Ran to Japan," documenting his training and experiences with Japanese running methods. Jake's story highlights dedication, adaptability, and the pursuit of excellence in distance running.EPISODE CHAPTERS:00:00 Introduction and Journey to Japan03:05 Language Barriers and Cultural Differences06:08 The Decision to Move to Japan for Running09:08 Training Regimen and Initial Experiences11:57 Transition from MMA to Marathon Training15:13 Japanese Training Culture and Discipline17:58 Nutrition and Diet in Japan20:50 Living Arrangements and Team Dynamics28:25 Pursuing Professional Running in Japan33:00 The Celebrity Status of Japanese Runners34:39 Marathon Progress and Future Goals35:54 Training Adjustments for Upcoming Races39:08 Contrasting Training Philosophies41:51 Heart Rate Monitoring in Training43:24 Vlogging the Running Journey49:37 Sponsorship and Authenticity in Content CreationTAKEAWAYSJake has been in Japan for over a year, adapting to the culture and language.Learning Japanese has been challenging, with significant differences from European languages.Jake moved to Japan to improve his marathon running, inspired by the country's running culture.He initially faced a cultural shock due to the language barrier and training expectations.Jake's training regimen includes high mileage, similar to Japanese athletes, but with a personal twist.He transitioned from MMA to marathon running, shedding muscle mass for better running efficiency.The Japanese training culture emphasizes discipline and structure, differing from Western approaches.Nutrition in Japan is clean and accessible, making it easier to maintain a healthy diet.Jake trains with a club team, which has improved his performance significantly.Living alone in Tokyo has its challenges, but Jake appreciates the independence. Jake is focused on improving his marathon performance while training in Japan.The level of competition in Japan is incredibly high, especially with many elite Kenyan runners.Japanese runners often achieve celebrity status, especially after major races.Jake has significantly improved his marathon time from 238 to 217.He plans to implement traditional Japanese training methods in his upcoming marathon preparation.Training in Japan emphasizes high mileage and specific drills over gym work.Vlogging is a way for Jake to share his journey while maintaining focus on performance.Authenticity in sponsorship is crucial for Jake's YouTube channel.Jake aims to reach a sub-210 marathon time as his ultimate goal.The conversation highlights the differences in training philosophies between Western and Japanese runners.---📆 Free Coaching Callhttps://calendly.com/tyson-popplestone/free-coaching-call--PODCAST INFO:Tyson Sträva: https://www.strava.com/athletes/83530274Podcast Website: www.relaxedrunning.comApple Podcasts: https://podcasts.apple.com/au/podcast...Spotify: https://open.spotify.com/show/2MMfLsQ...RSS: https://feeds.transistor.fm/relaxed-r...SOCIALS:- Facebook: https://www.facebook.com/relaxedrunning- Instagram: https://www.instagram.com/relaxed_run...

Floris Gierman hosts The Extramilest Show, a podcast where he interviews world-class athletes, coaches, and experts to explore strategies for running faster, training smarter, and living healthier. He co-founded PATH Projects, a high-quality running apparel brand focused on comfort and performance. His training philosophy emphasizes low heart-rate training (based on the MAF method), consistent long-term progress, and balancing physical and mental health. Floris is passionate about helping runners of all levels achieve their personal bests while enjoying the journey.EPISODE CHAPTERS:00:00 The Journey of Running and Content Creation05:55 Navigating the Balance of Quality and Timeliness12:10 Evolving as an Interviewer18:01 Flexibility in Training and Life28:34 The Importance of Sleep in Performance37:35 The Impact of Movement Specialists on Running49:44 Holistic Approaches to Training and Mindset---👟Book Your Fee Coaching Callhttps://calendly.com/tyson-popplestone/free-coaching-call📆 Free Coaching Callhttps://calendly.com/tyson-popplestone/free-coaching-call--PODCAST INFO:Tyson Sträva: https://www.strava.com/athletes/83530274Podcast Website: www.relaxedrunning.comApple Podcasts: https://podcasts.apple.com/au/podcast...Spotify: https://open.spotify.com/show/2MMfLsQ...RSS: https://feeds.transistor.fm/relaxed-r...SOCIALS:- Facebook: https://www.facebook.com/relaxedrunning- Instagram: https://www.instagram.com/relaxed_run...

Allie Ostrander, a former NCAA steeplechase champion and professional athlete, now shares her story on her widely followed YouTube channel. She offers insights into her experiences with running, mental health, and eating disorder recovery. Celebrated for her humor and authenticity, her content blends relatable, lighthearted moments with valuable athletic and personal reflections, resonating with a diverse audience.EPISODE CHAPTERS:00:00 Introduction and Background02:56 The Power of YouTube in Athletics05:56 Content Creation and Audience Engagement08:52 Training Philosophy and Off-Season Strategies12:12 Mental and Physical Aspects of Training14:53 Individualized Training Approaches18:05 Navigating Injuries and Cross-Training20:57 The Balance of Team vs. Individual Training25:57 The Science of Training and Nutrition32:16 Adjusting Training for Performance38:21 Strength Training and Its Importance43:54 Future Goals and Aspirations in Racing---👟Book Your Fee Coaching Callhttps://calendly.com/tyson-popplestone/free-coaching-call📆 Training Planshttps://www.relaxedrunning.com/trainingplans--PODCAST INFO:Tyson Sträva: https://www.strava.com/athletes/83530274Podcast Website: www.relaxedrunning.comApple Podcasts: https://podcasts.apple.com/au/podcast...Spotify: https://open.spotify.com/show/2MMfLsQ...RSS: https://feeds.transistor.fm/relaxed-r...SOCIALS:- Facebook: https://www.facebook.com/relaxedrunning- Instagram: https://www.instagram.com/relaxed_run...