Relaxed Running

Today Tyson shares his most helpful tips from 25-Years in the sport of distance running. 

📆 Training Plans 📆
https://www.relaxedrunning.com/trainingplans

👟Personal Running Coaching 👟
https://www.relaxedrunning.com/personalrunningcoach

🏃‍♂️Falls Creek Running Camp 🏃‍♂️
https://www.relaxedrunning.com/falls-creek

Episode Sponsors:

PILLAR PERFORMANCE:
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Jeff Sankoff is the TriDoc, an emergency physician, triathlete and USAT and Ironman University certified triathlon coach.
Jeff is an accomplished triathlete with more than 75 70.3 finishes including six World championships and eight Ironmans including two World Championships. He has been a medical contributor to Triathlete, Inside Triathlon and Beginner Triathlete magazines and websites; and now produces the TriDoc podcast, a bi-weekly show covering health and wellness issues as they relate to the endurance athlete.

EPISODE CHAPTERS:

00:00 Introduction to Endurance Training and Coaching
02:49 TriDoc's Journey into Triathlon
05:47 The Importance of Consistency and Small Steps
08:51 Principles of Endurance Training
11:58 Injury Prevention and Recovery Strategies
15:10 Nutrition and Its Role in Performance
18:09 The Role of Sleep in Endurance Training
21:02 Mindset and Emotional Resilience in Sports
23:58 The Value of Cross-Training
26:59 Supplements and Their Effectiveness
30:10 Final Thoughts and Takeaways

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⚡️ Episode Sponsors ⚡️

PILLAR PERFORMANCE:
Coupon Code (Save 15%) - RELAXED
pillar performance.shop

TRAINING HOUSE:
Coupon Code (Save 15%) - RELRUN15
traininghouse.shop

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👟Personal Running Coaching 👟
https://www.relaxedrunning.com/personalrunningcoach

🏃‍♂️Falls Creek Running Camp 🏃‍♂️
https://www.relaxedrunning.com/falls-creek

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MORE FROM JEFF: https://lifesportcoaching.com/coach-profile-jeff-sankoff/

PODCAST INFO:

Tyson Sträva: https://www.strava.com/athletes/83530274
Podcast Website: www.relaxedrunning.com
Apple Podcasts: https://podcasts.apple.com/au/podcast...
Spotify: https://open.spotify.com/show/2MMfLsQ...
RSS: https://feeds.transistor.fm/relaxed-r...

SOCIALS:

- Facebook: https://www.facebook.com/relaxedrunning
- Instagram: https://www.instagram.com/relaxed_run...

Craig Alexander is a retired Australian triathlete renowned for his exceptional achievements in Ironman racing. Born on April 22, 1973, he is widely regarded as one of the sport's greatest athletes, having won the Ironman World Championship in Kona, Hawaii, a record five times (2008, 2009, 2011, 2012, and 2014). Alexander is celebrated for his versatile racing skills, including his prowess in the swim, bike, and run segments of triathlons. He was also known for his strategic racing approach, endurance, and ability to perform under pressure. His contributions to the sport extend beyond racing, as he has been involved in coaching, mentoring, and promoting triathlon, influencing the sport's development and inspiring many aspiring athletes.

EPISODE CHAPTERS:

00:00 Introduction and Sponsor Announcements
01:49 Interview with Craig Alexander
04:32 Zone Two Heart Rate Training and Training Structure
10:15 The Transition from Shorter Distances to Ironman
13:07 The Benefits of Zone Two Training and Individual Differences
16:00 The Difference Between Running a Standalone Marathon and a Marathon Off the Bike
20:09 The Crossover Between Endurance Sports and Other Sports
25:04 The Importance of Speed in Longer Distance Events
29:21 The Benefits of Altitude Training
31:18 The Appeal of the Ironman World Championship
32:13 Motivation and Preparation
43:24 Balancing Data and Rate of Perceived Exertion (RPE)
55:39 The Importance of Strength Training
01:02:46 Engaging with Coaching Communities and Events

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⚡️ Episode Sponsors ⚡️

PILLAR PERFORMANCE:
Coupon Code (Save 15%) - RELAXED
pillar performance.shop

TRAINING HOUSE:
Coupon Code (Save 15%) - RELRUN15
traininghouse.shop

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👟Personal Running Coaching 👟
https://www.relaxedrunning.com/personalrunningcoach

🏃‍♂️Falls Creek Running Camp 🏃‍♂️
https://www.relaxedrunning.com/falls-creek

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MORE FROM CRAIG: https://alexander.sansego.co

PODCAST INFO:

Tyson Sträva: https://www.strava.com/athletes/83530274
Podcast Website: www.relaxedrunning.com
Apple Podcasts: https://podcasts.apple.com/au/podcast...
Spotify: https://open.spotify.com/show/2MMfLsQ...
RSS: https://feeds.transistor.fm/relaxed-r...

SOCIALS:

- Facebook: https://www.facebook.com/relaxedrunning
- Instagram: https://www.instagram.com/relaxed_run...

In this episode I talk about my training as I work towards running a 2.29 Marathon in the next 3-Years (before the end of 2026).

⚡️Personal Running Coaching ⚡️
https://www.relaxedrunning.com/personalrunningcoach

🏃‍♂️Falls Creek Running Camp 🏃‍♂️
https://www.relaxedrunning.com/falls-creek

In today's episode, Tyson answers the following questions from RR listeners. 

1. *How do I increase my stamina for longer distances without feeling completely exhausted afterward?*

2. *What’s the best way to balance strength training with running? Should I do them on the same day?*

3. *How can I improve my 5k time without overtraining?*

4. *Is it normal to feel sluggish on my easy runs? How can I make them more enjoyable?*

5. *How can I get faster on hilly terrain without burning out on the climbs?*

6. *What’s the ideal pace for long runs if I want to improve my marathon time?*

7. *How should I adjust my training during hot and humid weather to avoid exhaustion?*

8. *What’s the best way to build up mileage for my first half marathon without risking injury?*

9. *How can I stay motivated to run during the winter when it’s freezing outside?*

10. *I’m struggling with consistency—what are some tips for staying on track with my running plan?*

11. *What is the best way to pace myself during interval training?*

12. *How much speedwork should I include each week to improve my race times?*

13. *How can I prevent shin splints as I increase my weekly mileage?*

14. *What’s the best strategy to improve my breathing during fast-paced runs?*

15. *Should I focus more on tempo runs or intervals to break my 10k PB?*

⚡️Personal Running Coaching ⚡️
https://www.relaxedrunning.com/personalrunningcoach

🏃‍♂️Falls Creek Running Camp 🏃‍♂️
https://www.relaxedrunning.com/falls-creek

In this episode I talk about 8 recent changes I've made to my running training and why they're so beneficial.

⚡️Personal Running Coaching ⚡️
https://www.relaxedrunning.com/personalrunningcoach

🏃‍♂️Falls Creek Running Camp 🏃‍♂️
https://www.relaxedrunning.com/falls-creek

In this episode I talk about my training as I work towards running a 2.29 Marathon in the next 3-Years (before the end of 2026).

⚡️Personal Running Coaching ⚡️
https://www.relaxedrunning.com/personalrunningcoach

🏃‍♂️Falls Creek Running Camp 🏃‍♂️
https://www.relaxedrunning.com/falls-creek

Joe Friel is a highly respected endurance sports coach and author, celebrated for his scientific approach to training and performance. With over 40 years of coaching experience, Friel is the founder of TrainingPeaks and the author of best-selling books, including "The Triathlete's Training Bible". His methodologies focus on periodization, personalized training plans, and the importance of data analysis, metabolic health, low heart rate, and zone 2 training to enhance athletic performance. Friel's work has guided numerous athletes, from novices to professionals, in reaching their fitness and competitive aspirations.

⚡️Personal Running Coaching ⚡️
https://www.relaxedrunning.com/personalrunningcoach

🏃‍♂️Falls Creek Running Camp 🏃‍♂️
https://www.relaxedrunning.com/falls-creek

👟Junior Pre-Season Running Squad 👟
https://www.relaxedrunning.com/runninggroup

EPISODE OUTLINE:

00:00 Introduction and Admiration for the Triathlon Training Bible
01:28 Measuring and Addressing the Athlete's Limiter
03:23 The Importance of Metabolic Fitness
06:44 Balancing Frequency, Duration, and Intensity
09:42 Dispelling the Myth of Training Harder
23:24 The Rise of Low Heart Rate Training
24:19 The Evolution of Measurement in Endurance Training
27:39 Advancements in Intensity Measurement
28:06 Monitoring Metabolic Fitness
30:49 Improving Fat Burning as a Fuel Source
33:10 Balancing Carbohydrate Consumption
35:06 Prioritizing Health in Endurance Training
38:17 The Controversy of Carb Fueling
41:14 The Active Lifestyle of Our Ancestors
44:03 The Importance of Data Points in Coaching

TRANSCRIPT:

MORE FROM JOE: https://joefrieltraining.com

PODCAST INFO:

Tyson Sträva: https://www.strava.com/athletes/83530274
Podcast Website: www.relaxedrunning.com
Apple Podcasts: https://podcasts.apple.com/au/podcast...
Spotify: https://open.spotify.com/show/2MMfLsQ...
RSS: https://feeds.transistor.fm/relaxed-r...

SOCIALS:

- Facebook: https://www.facebook.com/relaxedrunning
- Instagram: https://www.instagram.com/relaxed_run...

Zach Bitter is an accomplished ultramarathon runner, coach, and endurance athlete known for his impressive performances in long-distance races. He has set multiple world records, including the 100-mile treadmill world record and the 12-hour world record. Bitter is renowned for his ability to maintain high speeds over extended distances, making him a prominent figure in the ultrarunning community.

⚡️Personal Running Coaching ⚡️
https://www.relaxedrunning.com/personalrunningcoach

🏃‍♂️Falls Creek Running Camp 🏃‍♂️
https://www.relaxedrunning.com/falls-creek

👟Junior Pre-Season Running Squad 👟
https://www.relaxedrunning.com/runninggroup

EPISODE OUTLINE:

00:00 Anticipation for the Olympics and Standout Athletes
02:08 Training Methods for Ultra Running and Marathon Running
07:11 Consistency and Injury Prevention in Endurance Sports
14:09 The Role of Nutrition in Endurance Performance
29:30 Fueling Strategies for Ultra Running
35:23 Separating Hydration and Fueling
39:26 Experimentation and Training Fueling
46:38 Balancing Training Volume and Injury Prevention
53:16 Addressing Mobility and Imbalances
56:09 Running Scene in Austin

TAKEAWAYS:

• Excitement for upcoming track and field events, particularly the Olympics in Paris
• Discussion of standout athletes and the depth of talent in the track and field world
• Insights into the training methods for ultra running and marathon running
• Importance of consistency and injury prevention in endurance sports
• Consideration of nutrition and fueling strategies for optimal performance Ultra runners generally require less carbohydrate fueling compared to marathon and shorter distance runners.
• Separate hydration and fueling strategies to optimize performance.
• Experimentation is key to finding the optimal fueling and hydration strategies for each individual.
• Consider factors such as sweat rate and electrolyte loss when determining hydration needs.
• Focus on maintaining a balance between quality training and avoiding injury.
• Address mobility and imbalances to prevent injuries and improve performance.

TRANSCRIPT:
https://share.transistor.fm/s/977eedd4/transcript.txt

MORE FROM ZACH:

Website: https://zachbitter.com

PODCAST INFO:

Tyson Sträva: https://www.strava.com/athletes/83530274
Podcast Website: www.relaxedrunning.com
Apple Podcasts: https://podcasts.apple.com/au/podcast...
Spotify: https://open.spotify.com/show/2MMfLsQ...
RSS: https://feeds.transistor.fm/relaxed-r...

SOCIALS:

- Facebook: https://www.facebook.com/relaxedrunning
- Instagram: https://www.instagram.com/relaxed_run...

Mark Allen, known as "The Grip," is a legendary American triathlete who reigned supreme in the sport during the late 1980s and 1990s. Renowned for his six consecutive Ironman World Championship titles from 1989 to 1995, Allen showcased extraordinary endurance, mental fortitude, and skill across swimming, biking, and running. His 1989 victory, famously dubbed the "Iron War," saw him narrowly defeat his rival Dave Scott in an epic, grueling battle. In addition to his Ironman triumphs, Allen excelled in Olympic-distance triathlons, amassing numerous victories and solidifying his status as one of the sport's all-time greats. His remarkable achievements have earned him places in both the Ironman Hall of Fame and the USA Triathlon Hall of Fame.

⚡️Personal Running Coaching ⚡️
https://www.relaxedrunning.com/personalrunningcoach

🏃‍♂️Falls Creek Running Camp 🏃‍♂️
https://www.relaxedrunning.com/falls-creek

EPISODE OUTLINE:

00:00 The Training Style and Influence Behind a Successful Career
04:44 The Maffetone Method: Training for Endurance and Consistency
08:20 Balancing Intensity and Recovery: The Key to Sustainable Training
13:30 Dispelling Misconceptions: Fueling for Endurance Races
29:37 Patience and Consistency in Training
31:05 Listening to Your Body and Adjusting Training
33:29 The Benefits of Technology in Training
48:01 Finding the Right Balance for Optimal Performance

TAKEAWAYS:

• Training in a way that allows for longevity and prevents burnout and injury is crucial for sustained success in endurance sports.
• The Maffetone method, which focuses on training at lower heart rates to develop endurance and fat-burning capabilities, can lead to improved performance and consistency.
• Consistent training, patience, and a balanced diet are key factors in achieving sustainable results.
• Fueling with fat is not necessary for longer races, as the body has enough stored fat to sustain endurance efforts. Balancing aerobic and anaerobic work is crucial for optimal performance.
• Patience and consistency are key in training.
• Listening to your body and adjusting training based on individual factors is important.
• Using technology, such as heart rate variability monitoring, can help fine-tune training intensity.
• Finding the right balance between hard work and recovery is essential for long-term success.

TRANSCRIPT:
https://share.transistor.fm/s/e6ba3e1c/transcript.txt

MORE FROM MARK:

Website: https://markallensports.com

PODCAST INFO:

Tyson Sträva: https://www.strava.com/athletes/83530274
Podcast Website: www.relaxedrunning.com
Apple Podcasts: https://podcasts.apple.com/au/podcast...
Spotify: https://open.spotify.com/show/2MMfLsQ...
RSS: https://feeds.transistor.fm/relaxed-r...

SOCIALS:

- Facebook: https://www.facebook.com/relaxedrunning
- Instagram: https://www.instagram.com/relaxed_run...