The Strength Running Podcast

Sam Murphy is a journalist, author and running coach. She has written for numerous newspapers and magazines over the last 20 years, and pens the enduring Murphy's Lore column in Runner's World magazine. As a long time runner, Sam has raced a variety of distances from 5Ks to ultras, and she earned her degree in sports and exercise science. Sam and I discuss the common mistakes and misconceptions that can complicate marathon training, especially if you are new to the distance. Some of the myths we address include: The “perfect” training cycle - why it doesn’t exist Why a 20 mile training run isn’t always a necessity before the marathon Marathon training won’t age you - if you do it right! Why training at faster paces isn’t only for advanced runners Injury is NOT an expected part of the marathon training cycle You don’t have to abstain from all alcohol during marathon training Sam's blend of experience, wisdom, and humor make for an episode that runners of all levels can enjoy and benefit from. Whether you're planning your first or 50th marathon, you're bound to discover some valuable training insights! Links & Resources from the Show: Check out Sam’s newest book, Run Your Best Marathon  Follow Sam on Instagram and Twitter Learn more about Sam on her website More books from Sam Murphy! Read more about the science of running and alcohol consumption here and here. Thank you Previnex! We’re supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I’m cautiously changing my tune. I’m less than a year from being a Masters runner and in my personal life, I’m optimizing for longevity. I want to be my healthiest self for as long as possible and I’m excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I’ve been taking their Immune Support and multivitamin over the last month and  I feel great. I have more energy and clarity, not to mention peace of mind that I’m giving my body what it needs.  I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex! Thank You Athletic Greens! Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. One scoop per day is what I’ve been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I’m getting sick and can’t train. I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out Athletic Greens to redeem your offer today.

Meet Meghann Featherstun - a Registered Dietitian and board certified specialist in sports dietetics. Meghann is also a talented runner, having broken 3 hours in the marathon after starting to run as an adult in 2009. Throughout our discussion Meghann answers questions from listeners, in addition to many of my own! Some of these include: What’s a normal blood glucose range and why might runners be different from the average population? What impact does training have on your blood glucose over time? How is your blood glucose and other lab work impacted by an event like a marathon? How should diabetics think differently about pre-run/pre-race fueling? What is the impact of carb loading on blood glucose?   Is pre-run fasting ever beneficial? Meghann does an outstanding job of making a complex topic interesting and relatable, and you're bound to learn a lot from her expertise! Links & Resources from the Show: Visit Meghann on her website Follow Meghann on Instagram Learn more about the ins and outs of carb loading Make fueling less complicated with Nutrition for Runners Listen to my conversation with Dr. Stephanie Howe on running nutrition Thank you Previnex! We’re supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I’m cautiously changing my tune. I’m less than a year from being a Masters runner and in my personal life, I’m optimizing for longevity. I want to be my healthiest self for as long as possible and I’m excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I’ve been taking their Immune Support and multivitamin over the last month and  I feel great. I have more energy and clarity, not to mention peace of mind that I’m giving my body what it needs. I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex! Thank you Ultimate Training Bundle! We’re also supported by Strength Running’s own Ultimate Training Bundle. Since 2010, Strength Running has helped runners around the world race faster, get stronger, and prevent more injuries with our evidence-based training programs and courses. Now, you can get all of our best courses - High Performance Lifting, Injury Prevention for Runners, Bodyweight Power, Mindset Mastery, Nutrition for Runners, and Team Strength Running - at a massive 35% discount. Give yourself the gift of certainty this new year and get your running, strength training, nutrition, and mindset on the right track. Get it here today!  

Bradford, a new master's runner, discusses his goals for improvement in his running as he prepares for his first marathon. Topics include adjusting his training schedule, the importance of race selection, the role of mileage in marathon training, incorporating strength training, and the thrill of achieving personal records in middle-distance track races.

Grayson Murphy is a five-time Division 1 All-American, the 2019 World Mountain Running Champion, and the 2019 and 2021 US Mountain Running Champion. In addition to her racing success, Grayson is working on her Masters of Sustainable Natural Resources at Oregon State University. She also has her own small business selling a self-designed training log and planner. Catch her contribution to Episode 160: 5 Of The World’s Fastest Women On Injury Prevention & Recovery! Grayson and I discuss her year of injuries, and she shares how she has handled them both mentally and physically. Her openness about dealing with injury is a tremendous resource for all levels of runners. Some topics we touch on include: Her sequence of injuries, from her plantar fascia to her hip How cross-training both hindered and helped her recovery process The importance self-assessment along with professional help How a written training journal can help with injury prevention and recovery What she learned about recognizing different types of pain How she is beginning to trust her body again post-injury Grayson’s thoughtfulness and self-reflection on her recovery process will help any runner, whether injured or not! Links & Resources from the Show: Visit Grayson’s website Follow Grayson on Instagram Learn more about Grayson Read about Grayson’s cross training adventures Let me help you prevent injuries! Thank You InsideTracker! This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body’s data and get a firm idea of how well you’re responding to training. Understanding your body’s biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you’re over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes. I’ve gotten several Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven’t done a deep dive on your biomarkers yet.  Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology.  Get yours today! Thank you Elemental Labs! A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping. Elemental Labs' products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The citrus flavor has quickly become my favorite. I’m drinking one a day now to help me get enough fluids in our dry Colorado air. It’s tasty and delicious and I find that I’m not peeing every 45 minutes throughout the day, which might be an indication I wasn’t eating enough sodium. There’s now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you’re worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out Elemental Labs to try their new flavor or get a free sampler pack. 

What exatly is the "off-season?" In this episode, coach Jason Fitzgerald discusses the often-confusing off-season and why it's really a combination of time off and the early base phase of training.  You'll learn how to plan that time off, what the early weeks of base training should look like, and the goals of base training.  More resources: Base Training 101 Training Programs How to build a bigger base Thank You InsideTracker! This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body’s data and get a firm idea of how well you’re responding to training. Understanding your body’s biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you’re over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes. I’ve gotten several Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven’t done a deep dive on your biomarkers yet.  Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. I scheduled another Ultimate test for myself soon and it’ll be interesting to compare with the test I got in February. Get yours today! Thank You Athletic Greens! Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. One scoop per day is what I’ve been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I’m getting sick and can’t train. I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable. For our listeners, they are offering a year’s worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop – the choice is yours. Check out Athletic Greens to redeem your offer today.

Any athlete who seeks to perform at their best knows the importance of mental training. Whether it’s a tough workout, a local 5k, or competing on the world stage at the Olympics, having confidence in your abilities will help you get the most out of yourself. Greg Chertok has over a decade of experience creating mental training programs for a wide range of athletes. He's worked with youth athletes as well as professionals, including Olympians, NCAA and Super Bowl champions, and Stanley Cup players. As a performance and mental skills consultant, Greg is an expert at helping others build sport-specific confidence. Greg and I discuss many aspects of developing confidence that will benefit your running, including: What does it mean to be confident in an athletic setting? Is confidence innate or can it be changed? Common confidence traps and how to avoid them What can we learn from professionals when it comes to building confidence? What are the disadvantages of being both under- and over-confident? How does confidence impact us outside of competition? Links & Resources from the Show: Learn more about Greg’s work Work on your own mental skills with our free mindset email course Take our mindset course! Thank You InsideTracker! This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body’s data and get a firm idea of how well you’re responding to training. Understanding your body’s biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you’re over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes. I’ve gotten several Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven’t done a deep dive on your biomarkers yet.  Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. I scheduled another Ultimate test for myself soon and it’ll be interesting to compare with the test I got in February. Get yours today! Thank you Elemental Labs! A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping. Elemental Labs' products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The citrus flavor has quickly become my favorite. I’m drinking one a day now to help me get enough fluids in our dry Colorado air. It’s tasty and delicious and I find that I’m not peeing every 45 minutes throughout the day, which might be an indication I wasn’t eating enough sodium. There’s now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you’re worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out Elemental Labs to try their new flavor or get a free sampler pack. 

If you haven’t thought much about power as it relates to your running, you’re not alone. As runners, power isn’t something that we often consider in our training.  To help us understand power, we have David Roche with us today. David Roche is an elite trail runner, author, and running coach. He is a two-time USATF trail national champion and the 2014 Sub-Ultra Trail Runner of the Year. David publishes regularly in Trail Runner Magazine and wrote the book, The Happy Runner, with his wife Megan. Although the subject of power and mechanical output may sound daunting, never fear! David breaks down the concepts in a way that makes it understandable, approachable, and easy to apply to your running year-round. We discuss: The definition of power and mechanical output, both in theory and in practicality for runners Why power is a bigger limiter for non-elite athletes How most benefits of developing power come from very short work intervals Why maintaining power is your key to longevity in the sport The success of the Norwegian system using power development Five way to consistently improve your own power David is insightful and enthusiastic when it comes to discussing the technical aspects of running. You're bound to learn something new to apply to your own training! Thank You InsideTracker! This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body’s data and get a firm idea of how well you’re responding to training. Understanding your body’s biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you’re over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes. I’ve gotten several Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven’t done a deep dive on your biomarkers yet.  Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. I scheduled another Ultimate test for myself soon and it’ll be interesting to compare with the test I got in February. Get yours today! Thank You Athletic Greens! Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. One scoop per day is what I’ve been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I’m getting sick and can’t train. I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out Athletic Greens to redeem your offer today.

What exactly is stability and how does it impact our running? Stability allows us to transform strength into speed. The good news is that building stability doesn’t require hours of strenuous workouts - most of what we need can be accomplished in a few short sessions. This week’s podcast guest has a Masters of Physical Therapy and is a board certified sports clinical specialist. Jay Dicharry is an author, innovator and coach who has built an international reputation as an expert in biomechanical analysis. Jay has written 2 books many runners may be familiar with: Anatomy for Runners and Running Rewired. Jay is also the inventor of the MOBO board, a tool that helps you build stability in multiple planes of motion. The board is unique in how it teaches you to drive your big toe into the ground - an essential concept in creating a more stable foundation for your running. Use code STRENGTHRUN10 to save 10% on your MOBO Board! In our discussion, Jay and I focus on the importance of stability and how to build it in your running and daily life. We address: How injury is more impacted by stability than strength What it means to “drive the big toe” into the ground Why stability is the foundation of training (& why you can’t fire a cannon from a canoe!) How a lack of balance and stability can impact us as we age The importance of varying your footwear Why and how to implement stability-focused workouts into your routine Jay's expertise and ability to translate complex concepts into actionable advice is sure to benefit your running,  Enjoy! Links & Resources from the Show: Learn more about the MOBO board (Code STRENGTHRUN10 saves 10%) Visit Jay's website Follow Jay on Instagram Visit Jay on Linked in and YouTube Listen to our previous discussion on pain free running Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that’s set up on two fins. The design effectively forces you to drive your big toe into the bboard to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you’re a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You’ll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it’s not just how strong you are, but how well you use that strength. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com. Thank you Elemental Labs! A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping. Elemental Labs' products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The citrus flavor has quickly become my favorite. I’m drinking one a day now to help me get enough fluids in our dry Colorado air. It’s tasty and delicious and I find that I’m not peeing every 45 minutes throughout the day, which might be an indication I wasn’t eating enough sodium. There’s now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you’re worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out Elemental Labs to try their new flavor or get a free sampler pack.  

This week’s episode is with ultra endurance athlete Travis Macy. It was originally published on his podcast, The Travis Macy Show. Travis interviews me on a wide variety of topics, including training and strength work, running after COVID, and how I developed Strength Running, one step at a time. We also talk about: My background and development of my lifelong love for running The value of running both roads and trails How fueling options have changed for the better Why strength training only gets more important with age My gradual approach to developing a multi-faceted online business Why you should never, ever say “full” marathon Travis is always a pleasure to talk to and I hope you enjoy our conversation! Links & Resources from the Show: Learn more about Travis Follow Travis on Instagram Listen to the Travis Macy Show Podcast Read my past interviews with Travis on finding adventure and signs of overtraining Let me help you with your running! Read Travis' new book A Mile at a Time Thank You InsideTracker! This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body’s data and get a firm idea of how well you’re responding to training. Understanding your body’s biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you’re over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes. I’ve gotten several Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven’t done a deep dive on your biomarkers yet.  Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. I scheduled another Ultimate test for myself soon and it’ll be interesting to compare with the test I got in February. Get yours today! Thank You Athletic Greens! Thank you to our sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. One scoop per day is what I’ve been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I’m getting sick and can’t train. I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out Athletic Greens to redeem your offer today.

Whether it's illness, injury, or stale training, most runners have found themselves stuck in a rut at times. Learn the best way to assess your running and start making progress again with this one-on-one coaching call. This week’s episode features a coaching call with Ivan, a Team Strength Running member. Ivan was a runner in high school and came back to the sport after over a decade away. Ivan had a successful buildup to a strong half marathon last year, but has struggled with his running after some recent setbacks. Like many of us, Ivan's bout with COVID earlier in the year made for a slower than expected return to training.  He has struggled with finding the right volume and intensity in training to both feel good and make progress. Our discussion focuses on putting all the pieces together - looking at his past and present running - to help him get back on track and feel positive again. Ivan and I talk about the factors that impact his training, including: All the things Ivan has been doing right with his training Why more time off requires a longer base phase The importance of pacing training runs correctly What Ivan's training history says about his racing potential Why lower mileage is the right plan to focus on for now Ivan's long term goals for 2023 and beyond This is a conversation everyone can relate to. I hope you enjoy my coaching call with Ivan! Thank You InsideTracker! This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body’s data and get a firm idea of how well you’re responding to training. Understanding your body’s biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you’re over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes. I’ve gotten several Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven’t done a deep dive on your biomarkers yet.  Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. I scheduled another Ultimate test for myself soon and it’ll be interesting to compare with the test I got in February. Thank you Elemental Labs! A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping. Elemental Labs' products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The citrus flavor has quickly become my favorite. I’m drinking one a day now to help me get enough fluids in our dry Colorado air. It’s tasty and delicious and I find that I’m not peeing every 45 minutes throughout the day, which might be an indication I wasn’t eating enough sodium. There’s now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you’re worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out Elemental Labs to try their new flavor or get a free sampler pack.