In today’s episode, Tyson dives into the 10 essential strategies that will completely transform your 10K performance and take your race to the next level. If you're ready to unlock new speed and power, this episode is exactly what you need to hear.

USE COUPON CODE: RUN50

📆 Improve Your 10km (or run it for the first time!)
https://www.relaxedrunning.com/10km

🏃‍♂️ My First 5k - An 8-Week Running Challenge 
https://www.relaxedrunning.com/8weekrunningchallenge

👟 Become a Relaxed Running Member!
https://www.relaxedrunning.com/membership

✍️ Join Fast Track Friday Newsletter
https://www.relaxedrunning.com/fast-track-friday

Brodie Sharpe is an Australian running coach and host of The Run Smarter Podcast, focusing on injury prevention and running performance. He offers education, coaching, and resources to help runners train smarter and avoid injuries.

🏃‍♂️ My First 5k - An 8-Week Running Challenge 
https://www.relaxedrunning.com/8weekrunningchallenge

📆 Improve Your 10km (or run it for the first time!)
https://www.relaxedrunning.com/10km

👟 Become a Relaxed Running Member!
https://www.relaxedrunning.com/membership

✍️ Join Fast Track Friday Newsletter
https://www.relaxedrunning.com/fast-track-friday

Claire Bartholic is an experienced running coach and sports nutrition expert who founded The Planted Runner, a platform dedicated to helping runners improve their speed and strength—particularly as they get older—through evidence-based training, mental strategies, and plant-focused nutrition. After cutting over an hour from her own marathon time and running 2:58 at age 42, she now shares her knowledge through personalized coaching, her podcast, and her book, guiding others to reach their peak performance at any stage of life.

🏃‍♂️ My First 5k - An 8-Week Running Challenge 
https://www.relaxedrunning.com/8weekrunningchallenge

📆 Improve Your 10km (or run it for the first time!)
https://www.relaxedrunning.com/10km

👟 Become a Relaxed Running Member!
https://www.relaxedrunning.com/membership

✍️ Join Fast Track Friday Newsletter
https://www.relaxedrunning.com/fast-track-friday

In this episode, I break down everything I’ve learned about marathon training from years of experience as a runner and coach. Whether you're training for your first marathon or chasing a new PB, I’ll cover the essential principles that make the biggest difference—building endurance, pacing strategies, nutrition, recovery, and the mental side of racing. I’ll also share common mistakes to avoid and the key sessions that will get you to the start line feeling strong and confident. Tune in for practical, no-nonsense advice to help you run your best marathon yet!

🏃‍♂️ My First 5k - An 8-Week Running Challenge 
https://www.relaxedrunning.com/8weekrunningchallenge

📆 Check out our Training Plans 
https://www.relaxedrunning.com/trainingplans

✍️ Join Fast Track Friday Newsletter
https://www.relaxedrunning.com/fast-track-friday

📞 Free Coaching Call
https://calendly.com/tyson-popplestone/free-coaching-call

Ben Rosario is a leading figure in distance running, known for his work with Northern Arizona Elite, The Marathon Project, and his book Run Like a Pro (Even If You’re Slow). As the head coach of NAZ Elite, he developed one of the premier training groups in the U.S., coaching athletes like Aliphine Tuliamuk to a U.S. Olympic Trials win. In 2020, he played a key role in launching The Marathon Project, creating a fast, competitive race for elite marathoners during the pandemic. With a passion for coaching and a knack for innovation, Ben has made a lasting impact on the sport.

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🏃‍♂️ My First 5k - An 8-Week Running Challenge 
https://www.relaxedrunning.com/8weekrunningchallenge

📆 Check out our Training Plans 
https://www.relaxedrunning.com/trainingplans

✍️ Join Fast Track Friday Newsletter
https://www.relaxedrunning.com/fast-track-friday

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EPISODE CHAPTERS:

00:00 Navigating the World of Running Coaching
06:15 Core Principles for Improving Performance
10:58 Understanding Aches, Pains, and Injuries
15:45 The Importance of Activation Routines
21:54 The Evolution of Running Techniques and Technology
25:10 The Snowball Effect in Running Efficiency
27:02 Changing Perspectives on Performance
28:39 The Importance of Winning
30:42 The Role of Technology in Training
32:39 Skepticism in Performance Enhancements
34:30 The Dark Side of the Sport
37:57 The Ethics of Competition
40:04 Confidence and Tactics in Racing
42:53 Future Plans and New Ventures

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TRANSCRIPT
https://share.transistor.fm/s/37f11096/transcript.txt

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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 today's episode Tyson shares the simple strategies you need to apply when preparing to run your first 5k!

For more from Relaxed Running:

📆 My First 5k - An 8-Week Running Challenge
https://www.relaxedrunning.com/8weekrunningchallenge

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

🏃‍♂️ Personal Running Coaching
https://www.relaxedrunning.com/personalrunningcoach

In this episode of Run Talk, Tyson shares updates on his own training and recovery, offering insights into the process and lessons learned. He also breaks down some of the biggest news stories in the world of running this week.

Today I share 10-Tips for new runners to consider when starting their running journey. 

8-Week Running Challenge (7-Day Free Trial)
https://www.relaxedrunning.com/8weekrunningchallenge

This is a guided audio run for brand new runners. It's a taste test of Week 1: Day 1 of the Relaxed Running 8-Week Running Challenge. If you're brand new to running or are returning from a long break and you're out of shape - it's the perfect place to start. 

📆 Join our 8-Week Running Challenge! (7-Day FREE Trial)
https://www.relaxedrunning.com/8weekrunningchallenge

Joe Friel is a leading endurance coach, author, and co-founder of TrainingPeaks, a platform for optimizing training data. Known for books like The Triathlete’s Training Bible, he’s helped countless athletes improve performance with science-based methods.

In this episode, Friel shares valuable insights for older athletes, stressing the importance of balancing intensity and recovery, functional fitness, and strength training. He emphasizes injury prevention, consistency to maximize performance, proving that age isn’t a barrier to achieving athletic goals.

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🏃‍♂️ Join the 8-Week Running Challenge
www.relaxedrunning.com

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EPISODE CHAPTERS:

00:00 Revisiting the Book: A New Perspective
02:54 The Rise of Masters Athletes
06:11 Training Intensity: Finding the Balance
09:04 The Paleo Trinity: Lessons from Ancient Lifestyles
11:58 Understanding the Masters Athlete's Journey
14:48 Functional Fitness: The Key to Endurance
18:11 The Impact of Lifestyle on Performance
21:00 Personal Experiences: Training Through Adversity
23:47 Anticipating Insights from Elite Masters Athletes
29:35 Navigating Injuries and Training Adjustments
41:10 Understanding Aging and Athletic Performance
52:04 The Importance of Consistency in Training

TAKEAWAYS

• Finding elite athletes over 50 has been a focus.
• Intensity in training is a critical issue for older athletes.
• Perceived exertion is more important than wearable data.
• Masters athletes often fall into two training categories.
• Balance between easy and hard training is essential.
• The Paleo lifestyle offers insights into modern training.
• Functional fitness is key for endurance performance.
• Lifestyle changes impact training and recovery.
• Understanding stress management is crucial for older athletes. Runners often face a variety of injuries due to improper training methods.
• Learning about slow training can help prevent injuries.
• Having a support team of professionals is crucial for recovery.
• It's important to address injuries immediately to avoid chronic issues.
• Flexibility and mobility training become increasingly important with age.
• Strength training is essential for maintaining muscle and bone density.
• Aging athletes can still achieve remarkable performance with dedication.
• Consistency in training is key to long-term success.
• Understanding the difference between discomfort and serious injury is vital.
• Age should not be seen as a barrier to athletic achievement.

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TRANSCRIPT
https://share.transistor.fm/s/5bf293a6/transcript.txt

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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...