View all timestamps and show notes on the KoopCast website.Episode overview:Stephanie Howe, Corrine Malcom & Sarah Scozzaro take you through their personal experiences with injuries. Learn how they navigated through the injury process and their time away from running. They share what they did well and what they did not so well, along with what they learned going through this process. As coaches, they discuss how their personal experience makes them better coaches and can help athletes navigate this difficult time. Episode highlights:(7:08) Diagnosing stress fractures: you may not have pain, listening to your body(37:56) Fear of fitness loss: detraining happens over 4-6 weeks, recognizing sources of anxiety(52:35) Eating during recovery: eat well on off days, you need extra nutrients to heal, what food to cut outAdditional resources:Buy Koop’s new book on Amazon or Audible.Information on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

View all timestamps and show notes on the KoopCast website.Episode overview:Claire Bernard Miller, DPT on common issues amongst runners, how our feet are more important to preventing injuries than we know and why we should all seek pelvic floor physical therapy.Episode highlights:(21:15) Common injuries: proper pronation and supination, forefoot injuries from narrow toe boxes, Achilles tendinitis, kinetic chain(24:25) Good foot health: foot intrinsics, strength, exercises(49:20) Recovery from pregnancy: recognizing the challenge, taking care of your body, getting back to runningAdditional resources:Activate Physical Therapy & Wellness: https://activateptw.com/Gait happens: https://www.gaithappens.com/Claire Bernard Miller IG: https://www.instagram.com/activatephysicaltherapy/Information on coaching-https://trainright.com/Koop’s Social MediaTwitter/Instagram- @jasonkoopBuy Koop’s new book on Amazon or Audible.

View all timestamps and show notes on the KoopCast website.Episode overview:Dominic Guinto is the Director of Athlete Services for CTS. His role is dedicated to finding the right solution for endurance athletes across the world.Episode highlights:(28:00) The best athlete feedback: why do you want a coach, expectations (34:05) Long term athlete-coach relationships: finding a coach that the athlete believes in(1:00:40) Coach mentorship: the importance of collective experience in professional developmentAdditional resources:Buy Koop’s new book on Amazon or AudibleInformation on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

View all timestamps and show notes on the KoopCast website.Episode overview: Coach Jason Koop speaks with Dr. Justin Ross on mental skills for ultrarunners. How can ultrarunners use awareness, focus, and concentration to improve their performance? How does optimism play a role in training and on race day? Does the meaning we attach to numbers like pace and vertical have an impact on how we view performance? We talk about what ultrarunners can do TODAY to improve their mental skills. I found this conversation fascinating and immediately actionable.Episode highlights:(8:54) Why develop mental skills: your mind is integral to your training, parallels to coaching (20:25) Anxiety: watches, be aware of the meaning you derive from data, managing cognitive load(31:37) Avoiding the DNF: developing your whys, don’t quit sitting down, waypointsAdditional resources:Buy Koop’s new book on Amazon or AudibleInformation on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

View all timestamps and show notes on the KoopCast website.Episode overview:Coach Koop sits down with coaches Stephanie Howe PhD, AJW, Darcie Murphy and Ryne Anderson to discuss what they are doing with their athletes’ transition phase. Episode highlights:(10:03) Unstructured training: psychological recovery, fear of detraining, quantifying maintenance (33:36) Working your weaknesses: physical therapy, use geography to your advantage(45:33) Incorporating SkiMo: racing year-round, the importance of recovery, impact and cross-training trapsAdditional resources:Koop’s blog on off season- https://trainright.com/off-season-for-ultrarunners-setting-up-your-transition-phase/Information on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

View all timestamps and show notes on the KoopCast website.Episode overview:Coaches Sarah Scozzaro and Nicole Rasmussen discuss why and how to start an off season strength training program with practical examples.Episode highlights: (13:55) Workload bandwidth: train your strengths closer to your race and your weaknesses further away(49:32) Maintaining strength: cost-benefits, sleep, recovery, benefits of 5-10 minutes in the gym(57:52) Health benefits: lifestyle, bone density, strength for aging athletes, benefits for womenAdditional resources:Sarah’s article on home setupsSarah’s IGPrevious podcasts with Sarah and NicoleBuy Koop’s new book on Amazon or AudibleInformation on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

View all timestamps and show notes on the KoopCast website.Episode overview: Jason Koop sits down with CTS coaches Chantelle Robitalle and Ryne Anderson to discuss what they learned through the year. We discuss how to deal with a crisis of confidence, crewing and pacing and how to set up the right amount of volume for your next training camp. Episode highlights:(3:12) Chantelle’s lesson: stresses from missing training, focus on what you achieved(20:38) Ryne’s lesson: planning with your crew, designate a crew chief, don’t be a hero(31:17) Jason’s lesson: use training camps to their fullest, athletes can handle high workloadAdditional resources:Buy Koop’s new book on Amazon or AudibleInformation on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

View all timestamps and show notes on the KoopCast website.Episode overview:Paul Burgum is a social entrepreneur, Motivational Speaker, Youth Worker and more recently a PhD researcher at Durham University.  Paul has developed a successful strategy for achievement that begins from simply taking on his own lifelong demons.Episode highlights:(31:52) Results: anger and depression during taper exceed race day morning, psychological taper(42:48) Ultrarunning as a team sport: crew-athlete interactions, counterbalancing athlete emotions, realistic optimism (57:40) Knowledge as power: understanding and course-correcting mood swings, taking action Additional resources:Paper discussed- How Mood Variability is associated with enhanced performance during ultrarunningBuy Koop’s new book on Amazon or AudibleInformation on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

View all timestamps and show notes on the KoopCast website.Episode overview:Sian spent over 10 years providing sport science support to athletes and coaches in Olympic, Paralympic and professional sports across high performance environments in Great Britain and New Zealand. She began her career working as a Physiologist with British Swimming in the lead up to the London 2012 Olympics, before obtaining an applied PhD in statistical modelling of sport performance from AUT University while working with Swimming New Zealand.Sian then took up a strategic role as Performance Intelligence Manager with Paralympics New Zealand into the Rio 2016 Games, managing innovation projects and data analysis systems across all Paralympic sports in New Zealand. She now combines her data analytics and exercise physiology backgrounds with the latest in technology and scientific research, working as a Research Manager in the Product Innovation team at lululemon athletica on the West Coast of Canada.Episode highlights:(23:42) Three ways to inform training: training architecture, using past athlete data, physiology(32:53) Raw data: how to make use of data for training(43:55) data as confidence: you are more than your watch score, performing well with low wearable scores, getting psyched out before your raceAdditional resources: Sian on TwitterBuy Koop’s new book on Amazon or AudibleInformation on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

View all timestamps and show notes on the KoopCast website.Episode overview:Arash Khassetarash is a postdoctoral associate at the University of Calgary with an expertise in biomechanics.  Episode highlights:(24:37) Advice for athletes: cost of running increases dramatically downhill, one bout improves your biomechanics significantly(31:31) Additional takeaways for athletes: one bout three weeks before the race, utilizing training camps(42:11) Volume may be a safer tool than intensity: quantifying adaptation in terms of muscle damage, lengthening strides increases muscle damageAdditional resources:The paper that was discussed can be found here. You can find the uphill and downhill running webinars here. Buy Koop’s new book on Amazon or AudibleInformation on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop