Nitty Gritty Training

By Grit Coaching

What's Nitty Gritty Training about?

Canadian Olympian & Exercise Physiologist Jessica O'Connell and Pro Obstacle Course racer & strength specialist Faye Stenning provide amazing training content on strength, running, and obstacle racing, with banter to boot!

To learn about their online coaching, please visit www.gritcoaching.net.

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Nitty Gritty Training episodes:

06.07.2024
Gwendolyn Bounds - The Power of Pushing Limits at Any Age
On this episode we are joined by Gwendolyn (Wendy) Bounds, an award winning journalist and author as well as a multi-time AG champ in spartan racing. Wendy is an absolute powerhouse, and we’ve had the pleasure of coaching her since...
05.24.2024
Joe De Sena
With a ton of our listeners being avid Spartan racers we thought it was about time we had Joe De Sena on! As the founder of Spartan and endurance junkie himself, Joe De Sena joins us to talk about how...
05.10.2024
How to conquer mountain races without access to them!
City folks this one's for you! Coach Faye spent the majority of her Spartan Race career training for some big mountain races in the middle of Manhattan so she knows a thing or two about getting mountain fit without any...
04.26.2024
If I knew then what I know now….
Grit coaching is 7 YEARS OLD this year, and we’ve learned a ton since Day 1. Sometimes coaches get a bit shy about admitting that they’ve changed their mind on something - there is a feeling that we must be...
04.12.2024
Injury Prevention and Longevity in Running with Eoin Everard: Masters 3km World Champ & Physiotherapist
This week we are joined by Eoin Everard, the current World and European Masters (Over 35) 3000m champion who also has a blazing sub-14 min 5km and sub-4 min mile under his belt. In addition to being an astonishing runner,...
03.28.2024
The Positives of Negative Splitting
You’ve done the training, and now all that’s left is executing your race. But…..how? In this episode, we give you the nitty gritty on different pacing strategies: what works, what doesn’t, and why. We tackle this both through physiology and...
03.15.2024
Catching up with Nicole Mericle: Tough Mudder Arabia, Knee rehab, and so much more!
This week we are thrilled to catch up with OCR superstar Nicole Mericle! Nicole is fresh off her 2nd place finish at Tough Mudder Arabia which was arguably one of the most competitive OCR races in history with a prize...
02.23.2024
Endurance Training Q and A
You asked, we answered. Really nailing your endurance training can be complicated - everyone knows "how" to run, but not everyone knows how to optimize their endurance training to suit their goals and ability. This re-released podcast gave listeners the...
02.09.2024
Coaching FAQ for YOU!
We love putting together podcasts on sports performance topics we think are important but the reality is: YOU know what you know and don't know best! (whoo, that's a mouthful!) As my school teachers always told me, if you have...
01.26.2024
Winter Training Tips
Winter training - it ain't so bad! Faye and Jess, seasoned Canadian runners with souvenir frostbite scars, share their best tips on how to thrive during the winter training season. We've made all the wardrobe mistakes and created all the...
01.05.2024
Season Planning like a Pro
Endurance racing affectinatos are faced with racing options of different lengths and types galore! In this re-released episode, we advise on how to select races and plan a season that allows for proper preparation for key goals, but still leaves...
12.29.2023
Become a GOAL Digger - How to set achievable goals
Goals give direction and purpose to your efforts, but it's important that you don't confuse goals with dreams. Dreams are ideas, and goals are roadmaps. I think you can guess which one has a greater likelihood of success! In...
12.15.2023
Relative Energy Deficiency in Sport (RED-S) w/ Dr Alex Coates
Relative Energy Deficiency In Sport (RED-S), or chronic underfuelling, can have very serious health and performance consequences. We are joined by Dr. Alex Coates, former elite ITU triathlete and current professor of Exercise Physiology who's research has focused on...
12.01.2023
Training for Hybrid Events: Hyrox and Dekafit
Two new running/fitness "hybrid" competitions are sweeping the nation and attracting runners, Crossfitters, and OCR Addicts alike. Hybrid competitions involve run intervals alternated with standardized strength exercises and challenging an athlete's strength and endurance. This week, Faye Stenning...
11.17.2023
Essential Strength Training for Runners
Runners: Does the weight room feel like the wild west? We get it, but strength training has serious benefits and doesn't need to be initmidating. As a runner, you're doing a serious disservice to your training regime if you're ignoring...
11.03.2023
Flexibility, Mobility, and Stretching - how much is enough?
Runners fall into two camps - they're either as bendy as a slinky, or they can't touch their toes. This podcast dives into the differences between mobility and flexibility, how much range you REALLY need, and the when/where/what on stretching. ...
10.12.2023
Rock Your Off Season
Tis the season for peak races and the inevitable recovery that follows. Everyone's heard of the big (and oddly intimidating) "Off Season", but what IS it? This week, we dive into why the Off Season is important and how a...
10.06.2023
Working Against Gravity
Just like it's common to hire a coach to help you reach an sporting goal and live an active lifestyle, nutrtition coaches exist to help educate and guide individuals towards health goals. It makes sense - changing habits is hard,...
09.22.2023
Shoes!
This week we deep dive into an athlete’s most essential piece of gear- footwear! There are A LOT of shoe options out there and we nerd out and break them down for you. Learn all about different types of footwear...
09.08.2023
How to rock Hyrox!
Hyrox is a fitness competition that's been popular in Europe for a while and is now taking North America by storm. Hyrox involves eight standardized fitness stations alternated with 1000m of running. The 8km of total running in the event...
08.25.2023
Training Considerations for Female Athletes
If you're a female athlete, or you know a female athlete, this episode is for you! We chat about range of topics pertinent to active women including: fueling, RED-S, birth control, pregnancy, training and aging, and how to keep young...
08.11.2023
Marathon Training on a (time) Budget
The allure of the marathon has captured countless runners, but what does it really take to prepare? On this episode, we break down the essentials of marathon training and detail the most essential pieces of training. We completely understand that...
07.28.2023
Fueling for Long Endurance Events w/ Arielle Fitzgerald
In races longer than an hour or two, nailing fueling is absolutely critical for success. You can't run on an empty tank, after all! Fueling can make or break a performance, but it can be daunting for novice and experienced...
07.14.2023
Run your BEST OCR race!
Very few people have had as many podium finishes at OCR events as Faye Stenning. This episode, she shares many of her BEST hacks on how to perform your best at an OCR race. Whether you're training for your first...
06.30.2023
Excel in Uphill and Downhill Running
It's a hill, get over it! Hill running is mechanically and metabolically different than flat running and requires a combination of fitness and skill to thrive. Luckily, uphill and downhill running ability is trainable. We drop tips on how to...
06.16.2023
Training and Racing in the Heat
We're on the cusp of summer and hot weather is BACK! Every spring, athletes worldwide find themselves questioning their fitness and wondering why it's suddenly so challenging to hit training paces. The answer: t's hot outside, and heat must be...
06.02.2023
Pelvic Floor Physio for Runners w/ Dr Emmi Aguillard
Dr. Emmi Aguillard, PT, DPT, FAFS is a NYC-based physical therapist who specializes in treating and training runners. She also has advanced training in pelvic health and works with women to safely maintain their optimal fitness and performance both during...
05.19.2023
SLEEP your way to better performance!
Move over, fancy recovery hacks! Consistent, good-quality sleep is the #1 way to recover from training and improve athletic performance. Unfortunately, athletes are more prone to sleep disorders than the general population. This re-released episode dives into why sleep is...
05.05.2023
Basic Sports Nutrition - Carbs are king!
Sports nutrition is one of the most important, yet most confusing, parts of training. Between fad diets, charismatic influencers, and the inherent emotion surrounding eating, it can be hard to find good, solid infomation. This episode, we provide science-backed, evidence...
04.14.2023
What Track and Field Coaching Can Teach Us
In fitness, the term “coaching” can feel a bit convoluted - from online, to personal, to group, to sports teams, there is a lot going on. Over the last year, our Grit Coaching endurance coach, Jess, has begun...
03.31.2023
Is The Whoop Worth It
Heart Rate Variability has gained a lot of attention over the past few years thanks to fun monitoring toys like Whoop and Aura ring. This episode, we dive into what HRV is, and, more importantly, how to best use...
03.17.2023
Heart Rate Zones
Heart rate zone training is all the rage - it's simple, clear, and accessible on your watch! That said - before you dictate ALL your training by zones, you better be sure you understand them. Tune in to...
03.03.2023
Reviewing Race #1 -2023
Many people raced for the first time this season last weekend - the 2023 OCR season has begun! We spend the first part of the episode helping you debrief what went well and what definitely needs to be sorted before...
02.17.2023
Kris Rugloski
Kris is a 26 yr old resident of Colorado who loves to run far, preferably in the mountains. Having seen success in anything from 3-mile obstacle course races to 100-mile mountain trail ultras (only a few weeks apart(!),...
02.03.2023
Who is Matt B. Davis?
The Nitty Gritty Training Podcast is a bi-weekly show with OCR Pro Faye Stenning and Canadian Olympian Jess O'Connell. We are joined by the legend himself - Matt B Davis! The voice behind and face of...
01.20.2023
Hot or Not
This week we give you the nitty gritty on EIGHT of the hottest fitness fads, including CrossFit, pilates, HITT training, hybrid racing, and more. We break down what each fad is, what we love about each one, and...
01.06.2023
Make Your Resolutions Your Reality
The Nitty Gritty Training Podcast is a bi-weekly show with OCR Pro Faye Stenning and Canadian Olympian Jess O'Connell. Resolutions are just a fancy word for "goals", and athletes are no strangers to goals! However,...
12.16.2022
Nitty Gritty Unwrapped
The Nitty Gritty Training Podcast is a bi-weekly show with OCR Pro Faye Stenning and Canadian Olympian Jess O'Connell. We're celebrating TWO years of the Nitty Gritty Training Podcast with a walk down memory lane!...
12.02.2022
Shari Boyle
Hold my protein shake...An interview with the ageless Shari Boyle The Nitty Gritty Training Podcast is a bi-weekly show with OCR Pro Faye Stenning and Canadian Olympian Jess O'Connell. Shari is a lifelong athlete with a...
11.18.2022
Build The Home Gym Of Your Dreams!
The Nitty Gritty Training Podcast is a bi-weekly show with OCR Pro Faye Stenning and Canadian Olympian Jess O'Connell. Nothing beats the convenience and customizability of a home gym. That said, it can be hard to know where to start! What...
11.04.2022
Breaking Through Plateaus
The Nitty Gritty Training Podcast is a bi-weekly show with OCR Pro Faye Stenning and Canadian Olympian Jess O'Connell. Does your training or racing feel stale? Not sure how to get your mojo back? We...
10.21.2022
Talking PreHab with Craig Lindell
The Prehab Guys are a group of physios who deliver some of the best injury prevention content - their 900k +++ Instagram subscribers know what's up! Today we are joined by Prehab Guy Craig who takes us through his...
10.07.2022
Tyler Veerman Is Fit!
Tyler was recently crowned the OCRWC 15 km champion, running away from an accomplished field. Any world championship win is noteworthy, but what makes this even more impressive is that Tyler was preparing to race at the Spartan...
09.21.2022
Grit Coaching Q and A
Jess and Faye answer questions about training and racing submitted by YOU, our listeners! We talk about everything from heart rate to Abu Dhabi - this episode has something for everyone! Faye ...
09.09.2022
Catching up with Lauren Weeks
Lauren has been making waves in everything over the past few years - she is a two-time Hyrox World Champion, Spartan Games Champion and most recently broke the Dekafit World Record only 8 weeks after having a baby! In...
08.23.2022
How to Krush Kelowna
Big White ski resort in Kelowna, Canada is the site of the 2022 Spartan North American championships. We did some sleuthing and lay down some tips on how to nail the course and how to maximize your post-race...
08.12.2022
Stay Healthy with Bridget Pyke
Bridget Pyke is a physiotherapist, runner, and running coach. She shares tons of knowledge on how to avoid injury and recover well through all stages of your running career. By wearing multiple hats, Bridget has a holistic view...
07.29.2022
Emma Cook-Clarke
We are joined by Emma Cook-Clark, 2021 North American Champion. She was also 4th-place finisher at Spartan Worlds in her first year in the sport. Emma is a talented OCR racer but perhaps even more of a natural...
07.15.2022
Hanging With Hawk Call
Join us for a great chat with Hawk Call, a young athlete who's taking the OCR scene by storm. Hawk chats candidly about his training, his goals in OCR, and how his father, Spartan legend Hobie, has helped...
07.01.2022
Training for Multiple Different Endurance Events
There are SO many different types of endurance races out there - road, trail, mountain and sky running, Spartans and Hyrox, Mountain bike, and even Skimo! Many of these endurance events attract similar crowds and...

What's Nitty Gritty Training about?

Download our free app to listen on your phone

Nitty Gritty Training episodes:

Gwendolyn Bounds - The Power of Pushing Limits at Any Age

Joe De Sena

How to conquer mountain races without access to them!

If I knew then what I know now….

Injury Prevention and Longevity in Running with Eoin Everard: Masters 3km World Champ & Physiotherapist

The Positives of Negative Splitting

Catching up with Nicole Mericle: Tough Mudder Arabia, Knee rehab, and so much more!

Endurance Training Q and A

Coaching FAQ for YOU!

Winter Training Tips

Season Planning like a Pro

Become a GOAL Digger - How to set achievable goals

Relative Energy Deficiency in Sport (RED-S) w/ Dr Alex Coates

Training for Hybrid Events: Hyrox and Dekafit

Essential Strength Training for Runners

Flexibility, Mobility, and Stretching - how much is enough?

Rock Your Off Season

Working Against Gravity

Shoes!

How to rock Hyrox!

Training Considerations for Female Athletes

Marathon Training on a (time) Budget

Fueling for Long Endurance Events w/ Arielle Fitzgerald

Run your BEST OCR race!

Excel in Uphill and Downhill Running

Training and Racing in the Heat

Pelvic Floor Physio for Runners w/ Dr Emmi Aguillard

SLEEP your way to better performance!

Basic Sports Nutrition - Carbs are king!

What Track and Field Coaching Can Teach Us

Is The Whoop Worth It

Heart Rate Zones

Reviewing Race #1 -2023

Kris Rugloski

Who is Matt B. Davis?

Hot or Not

Make Your Resolutions Your Reality

Nitty Gritty Unwrapped

Shari Boyle

Build The Home Gym Of Your Dreams!

Breaking Through Plateaus

Talking PreHab with Craig Lindell

Tyler Veerman Is Fit!

Grit Coaching Q and A

Catching up with Lauren Weeks

How to Krush Kelowna

Stay Healthy with Bridget Pyke

Emma Cook-Clarke

Hanging With Hawk Call

Training for Multiple Different Endurance Events

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