The Strength Running Podcast

I’ve had the privilege of working with this week’s guest on the podcast for nearly four years. Thomas Shanabruch came to me as a gifted runner who was looking to push himself to the next level, while staying healthy as a master’s runner. This is the story of the last few years and how he has notched PR after PR in a variety of distances from the 5k to the marathon (but his progression in the marathon is just stunning!). Tom and I discuss a variety of factors that have contributed to his string of PRs, including: Taking your your workouts AND your recovery seriously  The importance of setting bold goals Stepping out of your comfort zone, whether it’s in a 5k or in the weight room How to make time for strength work, day in and day out The importance of mindset - taking the training seriously without it becoming a burden What’s next up for Tom? He’ll be running the Boston Marathon in 2022 and as well as the Berlin Marathon to complete the world marathon majors. Although most of us aren’t as fast as Tom, everyone can learn from his love of running and racing, and his continued commitment to improvement! NOTE: This show is a rerun of episode 233. Links & Resources from the Show: Get your own PR Race Plan Learn how weightlifting can help you get faster Read more about strength training for marathon runners Learn more ways to PR as a master's runner 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 InsideTracker! We’re sponsored by InsideTracker, a company that’s been around for more than 10 years to help you optimize your health, longevity, and performance. To live your healthiest, longest life possible, you need to understand what’s going on inside your body. People age at different speeds. And generic, annual blood work doesn’t properly evaluate your biological age. But InsideTracker does. InsideTracker is a truly personalized nutrition and performance system, designed to extend your health span and slow down the aging process. Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. With InsideTracker, you get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you’re aging from the inside out. For a limited time, get 20% off the entire InsideTracker store!

Comedian Laura Green has been a lifelong runner who competed in middle distance at Northeastern University. She now lives in Boston with her family, and in her own words “runs a lot and makes fun of running a lot.” Laura is the comedic influencer we didn’t know we needed, and her Instagram reels are so on point and relatable to runners that it’s hard not to sit and watch them all. Whether she’s poking fun at Strava, podcasters, or the varying personalities of different running apparel companies, you'll laugh out loud at her comedy. In this episode Laura and I discuss the value of humor in the sport, as well as how it can help us have conversations about more serious topics. We also talk about: How Laura gets the inspiration for her comedy Why her varying experiences as a competitor, mom, and trail runner all make her so relatable What goes into making a typical reel How she has used humor to address subjects such as catcalling and harassment Laura’s future projects Enjoy my conversation and laughter with Laura Green! Links & Resources from the Show: Follow Laura on Instagram, TikTok or YouTube Visit Laura's website Let me help you get the most out of your running! 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 InsideTracker! We’re sponsored by InsideTracker, a company that’s been around for more than 10 years to help you optimize your health, longevity, and performance. To live your healthiest, longest life possible, you need to understand what’s going on inside your body. People age at different speeds. And generic, annual blood work doesn’t properly evaluate your biological age. But InsideTracker does. InsideTracker is a truly personalized nutrition and performance system, designed to extend your health span and slow down the aging process. Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. With InsideTracker, you get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you’re aging from the inside out. For a limited time, get 20% off the entire InsideTracker store!    

This week’s guest has played a pivotal role in the trail running community. Dylan Bowman is an elite ultrarunner, podcast host, and leader and cofounder of Freetrail. He began his athletic career as a competitive lacrosse player, but after college discovered his love for the beauty and community of trail running. Early in his career, Dylan established himself as a force to be reckoned with in the ultra world, with podium finishes at many of the most competitive ultra races including Leadville and Ultra-Trail Mt Fuji. In the last couple of years Dylan has set his sights on a new project - Freetrail - best described as “a community dedicated to the life-changing sport of trail running.” Dylan and I cover a lot of ground in this podcast, from how he became a trail runner to his newest project and vision for the sport. Some of the topics we discuss include: Why making the leap from lacrosse to trail running was not as random as it seems The importance of finding the things in life that light you up How Dylan’s early love of sports radio impacted his current endeavor The parallels between entrepreneurship and running The evolution and direction of the trail running world Why livestreaming is the lynchpin to growth in the sport Dylan's genuine love for his running and business are infectious, and you're sure to enjoy all the twists and turns of our conversation. Links & Resources from the Show: Follow Dylan on Instagram and Twitter Learn more about Dylan Connect with Dylan on Linked In Check out Freetrail and follow Freetrail on Instagram Listen to the Freetrail podcast Learn more about trail running 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 Bodyweight Power! We’re also supported by our very own strength training program, Bodyweight Power. This is the only bodyweight strength training program created specifically for endurance runners that’s periodized and focuses on power. I partnered with running coach, physical therapist, and certified strength coach Victoria Sekely to make this program possible. That means it’s running coach, PT, and strength coach approved!  It’s time to treat yourself, so make a commitment to get stronger and stay healthy. You can use Bodyweight Power for years, gaining strength with each training cycle. Once you enroll, you also get free updates for life.  Invest in your strength, injury resilience, and speed with Bodyweight Power.

Strength training is an essential component of becoming a better athlete. If you’re a runner who’s a newbie in the gym or an experienced weightlifter looking to run more regularly, you can balance your training to make it beneficial, fun and sustainable! This week’s podcast is from a conversation I had with Matt Chittim on the Rambling Runner Podcast. Matt is a runner and a coach, and his enthusiasm and knowledge about the sport has made his podcast enormously popular. We have covered an array of topics in our previous conversations, but this one focuses on one of my favorite topics: strength training. Matt and I talk about some different aspects of strength training in this episode, including roadblocks that keep runners from getting into the gym, and why it’s ok not to optimize every aspect of your training. For more on this topic, get Strength Running's free strength course. Our discussion also includes: The ubiquitous need for strength work, whether you’re a new runner or an elite Why something is always better than nothing when it comes to weight training How obstacle course racing (OCR) has become a “gateway drug” into running Using a blend of the activities you love to keep running fun and sustainable The cautious approach to lifting heavy in the gym My conversations with Matt are always fun, energetic and informative.  Enjoy! Links & Resources from the Show: Listen to The Rambling Runner Podcast Follow The Rambling Runner on Instagram Listen to my recent conversation with Matt on engineering a comeback Get strong at home with Bodyweight Power Learn how to lift like the elites 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 InsideTracker! We’re sponsored by InsideTracker, a company that’s been around for more than 10 years to help you optimize your health, longevity, and performance. To live your healthiest, longest life possible, you need to understand what’s going on inside your body. People age at different speeds. And generic, annual blood work doesn’t properly evaluate your biological age. But InsideTracker does. InsideTracker is a truly personalized nutrition and performance system, designed to extend your health span and slow down the aging process. Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. With InsideTracker, you get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you’re aging from the inside out. For a limited time, get 20% off the entire InsideTracker store!

If your job requires unconventional hours, it can be a struggle to find the time to run. But with a little creativity, even runners with challenging schedules can train to improve and reach their goals! This week’s episode features a coaching call with two runners who work unconventional hours. While both have found a way to fit running into their hectic lives, we discuss strategies to help them continue to upgrade their training. As an oncology nurse, Daryl works 12-13 hour shifts 3 days a week, in addition to her commute. She is on her feet for almost all of those hours, continuously working with patients. Tom juggles two jobs with one starting at 3 am, and on 3 days each week he has at most an hour to transition to his next shift. His work is also intensely physical in addition to the long hours. Some of the strategies we touch on include: The importance of dominating your sleep Using cross-training to transition to a higher volume of running The best options for run workouts with limited time Where strength training fits in when you have a physically demanding job Why adding short, additional runs can make you a more durable runner No matter what your schedule, you're bound to learn a lot from this discussion and be inspired by Daryl and Tom's commitment! Links & Resources from the Show: Using sleep to enhance your training How to make pre-dawn running work for you Let me help you with your training! 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.

Are you a new runner or looking to get back into the sport after a long break? This episode is for you! We tackle all the questions to help you get started, run comfortably, and develop an amazing lifelong habit. Mark Kennedy is an RRCA Certified Running Coach and the founder of the None to Run community, which also has its own podcast and app. What started as a blog has become an impressive community of new runners all sharing in their ongoing successes. Mark and I talk a bit about the community, but focus on listener generated questions that include: How do I establish a consistent running habit? How can I get back into running if I’ve spent years away from it? Are trails a suitable place for a new runner? What’s the best way to implement strength training with my running? I’ve fallen in love with running! How soon can I think about running my first marathon? Am I going to harm my knees? If you’ve been hoping for an episode that gets back to the basics, this is for you. Our conversation will help get you on your way to healthy, happy running! Links & Resources from the Show: Follow Mark and None to Run on Instagram Visit the None to Run community Check out the articles in the None to Run Blog Let me help you finish your first 5k! 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 InsideTracker! We’re sponsored by InsideTracker, a company that’s been around for more than 10 years to help you optimize your health, longevity, and performance. To live your healthiest, longest life possible, you need to understand what’s going on inside your body. People age at different speeds. And generic, annual blood work doesn’t properly evaluate your biological age. But InsideTracker does. InsideTracker is a truly personalized nutrition and performance system, designed to extend your health span and slow down the aging process. Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. With InsideTracker, you get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you’re aging from the inside out. For a limited time, get 20% off the entire InsideTracker store!

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.