Relaxed Running

Claire Bartholic is an experienced running coach and sports nutrition expert who founded The Planted Runner, a platform dedicated to helping runners improve their speed and strength—particularly as they get older—through evidence-based training, mental strategies, and plant-focused nutrition. After cutting over an hour from her own marathon time and running 2:58 at age 42, she now shares her knowledge through personalized coaching, her podcast, and her book, guiding others to reach their peak performance at any stage of life.🏃‍♂️ My First 5k - An 8-Week Running Challenge https://www.relaxedrunning.com/8weekrunningchallenge📆 Improve Your 10km (or run it for the first time!)https://www.relaxedrunning.com/10km👟 Become a Relaxed Running Member!https://www.relaxedrunning.com/membership✍️ Join Fast Track Friday Newsletterhttps://www.relaxedrunning.com/fast-track-friday

In this episode, I break down everything I’ve learned about marathon training from years of experience as a runner and coach. Whether you're training for your first marathon or chasing a new PB, I’ll cover the essential principles that make the biggest difference—building endurance, pacing strategies, nutrition, recovery, and the mental side of racing. I’ll also share common mistakes to avoid and the key sessions that will get you to the start line feeling strong and confident. Tune in for practical, no-nonsense advice to help you run your best marathon yet!🏃‍♂️ My First 5k - An 8-Week Running Challenge https://www.relaxedrunning.com/8weekrunningchallenge📆 Check out our Training Plans https://www.relaxedrunning.com/trainingplans✍️ Join Fast Track Friday Newsletterhttps://www.relaxedrunning.com/fast-track-friday📞 Free Coaching Callhttps://calendly.com/tyson-popplestone/free-coaching-call

Ben Rosario is a leading figure in distance running, known for his work with Northern Arizona Elite, The Marathon Project, and his book Run Like a Pro (Even If You’re Slow). As the head coach of NAZ Elite, he developed one of the premier training groups in the U.S., coaching athletes like Aliphine Tuliamuk to a U.S. Olympic Trials win. In 2020, he played a key role in launching The Marathon Project, creating a fast, competitive race for elite marathoners during the pandemic. With a passion for coaching and a knack for innovation, Ben has made a lasting impact on the sport.---🏃‍♂️ My First 5k - An 8-Week Running Challenge https://www.relaxedrunning.com/8weekrunningchallenge📆 Check out our Training Plans https://www.relaxedrunning.com/trainingplans✍️ Join Fast Track Friday Newsletterhttps://www.relaxedrunning.com/fast-track-friday---EPISODE CHAPTERS:00:00 Navigating the World of Running Coaching06:15 Core Principles for Improving Performance10:58 Understanding Aches, Pains, and Injuries15:45 The Importance of Activation Routines21:54 The Evolution of Running Techniques and Technology25:10 The Snowball Effect in Running Efficiency27:02 Changing Perspectives on Performance28:39 The Importance of Winning30:42 The Role of Technology in Training32:39 Skepticism in Performance Enhancements34:30 The Dark Side of the Sport37:57 The Ethics of Competition40:04 Confidence and Tactics in Racing42:53 Future Plans and New Ventures---TRANSCRIPThttps://share.transistor.fm/s/37f11096/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 today's episode Tyson shares the simple strategies you need to apply when preparing to run your first 5k!For more from Relaxed Running:📆 My First 5k - An 8-Week Running Challengehttps://www.relaxedrunning.com/8weekrunningchallenge👟 Training Planshttps://www.relaxedrunning.com/trainingplans🏃‍♂️ Personal Running Coachinghttps://www.relaxedrunning.com/personalrunningcoach

In this episode of Run Talk, Tyson shares updates on his own training and recovery, offering insights into the process and lessons learned. He also breaks down some of the biggest news stories in the world of running this week.

Today I share 10-Tips for new runners to consider when starting their running journey. 8-Week Running Challenge (7-Day Free Trial)https://www.relaxedrunning.com/8weekrunningchallenge

This is a guided audio run for brand new runners. It's a taste test of Week 1: Day 1 of the Relaxed Running 8-Week Running Challenge. If you're brand new to running or are returning from a long break and you're out of shape - it's the perfect place to start. 📆 Join our 8-Week Running Challenge! (7-Day FREE Trial)https://www.relaxedrunning.com/8weekrunningchallenge

Joe Friel is a leading endurance coach, author, and co-founder of TrainingPeaks, a platform for optimizing training data. Known for books like The Triathlete’s Training Bible, he’s helped countless athletes improve performance with science-based methods.In this episode, Friel shares valuable insights for older athletes, stressing the importance of balancing intensity and recovery, functional fitness, and strength training. He emphasizes injury prevention, consistency to maximize performance, proving that age isn’t a barrier to achieving athletic goals.---🏃‍♂️ Join the 8-Week Running Challengewww.relaxedrunning.com---EPISODE CHAPTERS:00:00 Revisiting the Book: A New Perspective02:54 The Rise of Masters Athletes06:11 Training Intensity: Finding the Balance09:04 The Paleo Trinity: Lessons from Ancient Lifestyles11:58 Understanding the Masters Athlete's Journey14:48 Functional Fitness: The Key to Endurance18:11 The Impact of Lifestyle on Performance21:00 Personal Experiences: Training Through Adversity23:47 Anticipating Insights from Elite Masters Athletes29:35 Navigating Injuries and Training Adjustments41:10 Understanding Aging and Athletic Performance52:04 The Importance of Consistency in TrainingTAKEAWAYSFinding elite athletes over 50 has been a focus.Intensity in training is a critical issue for older athletes.Perceived exertion is more important than wearable data.Masters athletes often fall into two training categories.Balance between easy and hard training is essential.The Paleo lifestyle offers insights into modern training.Functional fitness is key for endurance performance.Lifestyle changes impact training and recovery.Understanding stress management is crucial for older athletes. Runners often face a variety of injuries due to improper training methods.Learning about slow training can help prevent injuries.Having a support team of professionals is crucial for recovery.It's important to address injuries immediately to avoid chronic issues.Flexibility and mobility training become increasingly important with age.Strength training is essential for maintaining muscle and bone density.Aging athletes can still achieve remarkable performance with dedication.Consistency in training is key to long-term success.Understanding the difference between discomfort and serious injury is vital.Age should not be seen as a barrier to athletic achievement.---TRANSCRIPThttps://share.transistor.fm/s/5bf293a6/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, 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...