In this engaging discussion, Claire Shorenstein, a seasoned sports dietitian and distance runner, unpacks the evolving protein requirements for endurance athletes. She emphasizes why personalized nutrition matters, discussing the importance of a balanced intake of all macronutrients, particularly during recovery or injury. Claire also shares practical strategies to boost protein intake and addresses the unique considerations for plant-based athletes. Listeners will discover how to navigate protein needs effectively while maintaining a flexible approach to healthy eating.

Ever wondered about supercompensation and how it can impact your running progress? Discover effective recovery strategies after getting sick and avoid common pitfalls that beginners face. Learn when to incorporate strength training into your weekly plan for maximum benefit. Find out if longer runs with the same mileage truly offer an advantage and explore practical core and mobility exercises to enhance your routine. Perfect for anyone aiming for a big running goal in 2025!

Michael Crawley, a 2:20 marathoner and anthropology professor at Durham University, delves into the fascinating culture of endurance running. He discusses why we willingly endure exhausting races, drawing on evolutionary insights. Crawley contrasts individualism in Western sports with the communal practices of cultures like the Raramuri and Sherpas, emphasizing running's communal bonds. He also explores how technology impacts modern running while advocating for a harmonious blend of data and instinct to enrich the running experience.

In this enlightening discussion, Brad Culp, a sports journalist and author of "The Norwegian Method," unpacks the nuanced strategies behind elite endurance training. He highlights the significance of lactate testing and how it informs the balance between intensity and training volume. Culp explains the benefits of high-volume, low-intensity workouts and the differences between Zone 1 and Zone 2 training. He also shares practical insights for everyday runners to adapt elite techniques, including the role of cross-training and recovery in enhancing performance.

Join Becs Gentry, a popular Peloton instructor and 2:32 marathoner preparing for the Great World Race. She shares her journey of running seven marathons in seven days across seven continents. Becs discusses the unique challenges she expects, particularly the extreme conditions in Antarctica. She reveals her training regimen and recovery strategies for this grueling adventure. With candid insights about mental preparation and logistical hurdles, Becs inspires listeners to embrace their own running challenges.

Phil Batterson, a former competitive runner and founder of Critical Oxygen, dives into the crucial concept of tissue tolerance for injury prevention. He explains how pliability and mobility affect runners' resilience. Strength training, plyometrics, and cross-training play key roles in enhancing tissue tolerance. Phil highlights the significance of gradual training intensity, proper nutrition, especially protein intake, and discusses the benefits of hill training. He also offers insights on avoiding sudden transitions to barefoot running to ensure safety and performance.

In this enlightening discussion, sport scientist Jonah Rosner shares his expertise from working with top professional teams. He covers modern carb loading practices, contrasting old methods and emphasizing immediate intake before races. Jonah reveals his strategies for optimizing pre-race nutrition while minimizing gastrointestinal stress. He also dives into the roles of glucose and fructose in energy use, and explores the critical relationship between VO2 max and marathon performance. Tune in for valuable insights tailored for endurance athletes!

Laura Thweatt, a 2:25 marathoner and former U.S. cross country champion, shares her journey through high-pressure racing and personal growth. She discusses the emotional rollercoaster of goal races and the importance of mental preparation, including working with sports psychologists. Injury management and nutrition strategies, particularly her approach to using higher carbohydrates during long runs, are also covered. Thweatt highlights the value of community support and having a training log to conquer pre-race nerves and celebrate breakthroughs.

Sabrina Little, a five-time U.S. national champion ultra runner and philosophy professor, dives into the ethics of super shoes. She questions whether these advanced shoes create an unfair advantage, distorting the relationship between effort and outcome. The conversation explores the social implications of technology in sports, discussing fairness and privilege. Sabrina emphasizes the need for clear definitions and regulations to preserve the spirit of competition and advocates for the intrinsic value of running.

Jessica Wulke, a dual board-certified physical therapist, shares her expertise in gait analysis. She discusses common gait issues like hip drop and foot pronation, and how these can affect performance and lead to injuries. Jessica emphasizes the importance of strength training to enhance running form and prevent injuries. She also outlines a timeline for retraining running technique and the role of balance in maintaining optimal biomechanics. Runners looking to improve their efficiency will find valuable insights in this enlightening conversation.