Running and Fitness With Raj

By Rajagopal Anapuzha

A Running, Fitness and Health Show, focused on delivering actionable and specific advice to listeners. This show will be interview based, and our guests will include elite runners and athletes, top co... more

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How many episodes does Running and Fitness With Raj have?

The podcast currently has 83 episodes available.

Running and Fitness With Raj episodes:

August 03, 2020 #13 - Dr.Swapnil Mate, renowned Physiotherapist talks about injury prevention, common injuries, stretching protocols and recovery methods
Episode Summary

Dr.Swapnil Mate, renowned Physiotherapist talks about the need for regular physical evaluation, common athletic and running injuries, their prevention and recovery protocols, factors to consider in a running shoe, importance of dynamic stretching and proprioception exercises

Show Notes
01:25 – Swapnil introduces himself and how he got into exercise physiotherapy
02:35 – Common types of athletic and running injuries
04:55 – Importance of “physical evaluation” for any athlete
08:15 – Injury prevention
11:45 - Factors to consider in a running shoe
18:50 – Importance of dynamic stretching for pre and post activity
24:55 – Balancing rotational, lateral movements and importance of weight training
28:05 – Training gluteus medius muscles
31:10 - Proprioception exercises
32:30 – Recovery tools – massage, icing, Epsom salt bath, stretching, recovery drink, dry needling and rolling
36:55 – “POLICE” – the protocol to follow in case of injuries – Protect, Optimum Loading, Icing, Compression and Elevation
44:25 – Quiz Time!
47:00 – Swapnil’s recommendations of other resources like books, YouTube channels
Contact Swapnil
Email: [email protected]
Instagram:@swapnil_d_mate
Resources
Dr.Mate's blog post on this podcast - Dr. Mate's blog
Anatomy Trains by Thomas Myers (Amazon Link)
https://www.anatomytrains.com
Clinical Sports Medicine by Karim Khan (Amazon Link)
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Instagram: Instagram @runningandfitnesswithraj
Twitter @RunningRaj
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51min
July 26, 2020 # 12 – Dr.Stephen Seiler discusses his pioneering 8-level training hierarchy pyramid from most to least important, as well as polarized training
World famous Exercise Physiologist, Dr. Stephen Seiler, on his pioneering work on the 8-level training hierarchy pyramid from most important to least important: Training volume; high intensity training; intensity distribution; planning/periodization; micro-periodisation; specific adaptations like heat and altitude; race pace training and tapering. We also discuss polarized training and mind-body connection.

Show Notes
01:05 – Introduction to Dr.Seiler and how he got involved in exercise science
04:20 – Dr.Seiler explains how he came up with the 8-level training hierarchy pyramid
8:00 – Three most important levels of training hierarchy: training volume, intensity and distribution between the two
13:45 – The next 5 levels of training hierarchy - planning/periodization; micro-periodisation; specific adaptations like heat and altitude; race pace training and tapering
22:50 – Dr.Seiler explains why he did not include strength and mental training in the hierarchy
25:15 – Basis of polarized training and evidence
30:00 – Ways to measure intensity in polarized training: power/pace; heart rate and perceived exertion
33:10 – Interval training within polarized training – better to do more time at sub-maximal effort than less time at maximal effort
35:05 – Mind-body connection
39:00 – Ways to train the mind to improve performance
41:45 – Quiz Time!
44:25 – Resource recommendations by Dr.Seiler

Contact Dr.Seiler
Twitter: @StephenSeiler
Resources by Dr.Seiler
Dr.Seiler on ResearchGate - https://www.researchgate.net/profile/Stephen_Seiler
Dr. Seiler’s Hierarcy of Endurance Training Needs - https://rb.gy/2efsgw
Dr. Seiler’s Ted Talk – “How normal people can train like the world’s best endurance athletes” - https://www.youtube.com/watch?v=MALsI0mJ09I

Other Resources
researchgate.net

Contact Details for Running and Fitness with Raj
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Email: [email protected]
Facebook Group: Running and Fitness with Raj
Instagram: Instagram @runningandfitnesswithraj
Twitter @RunningRaj
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47min
July 19, 2020 # 11 - Roopali Mehta, Nutritionist & 3:23 marathoner, discusses nutrition principles to help you become a better athlete
Roopali talks about the most important nutrition principle and then discusses 10 key diet principles. How vegetarians can get adequate protein thru’ diet and views on intermittent fasting and diets like keto and paleo.

Show Notes

01:15 – Roopali talks about how she got into nutrition
06:20 – Key running experiences and lessons
10:30 – The importance of nutrition for any athlete
13:30 – The most important nutrition principle: “maintain alkaline nature of body”
16:50 - 10 key diet principles: Nutrition should support the focus and phase of training; wholesome diet; balance calories v/s nutrients; proper hydration; adequate protein; good fats; varied fruits & vegetables; avoid junk food; keep gut healthy and sleep
22:10 – How vegetarians can get adequate protein thru’ diet
29:10 – Views on intermittent fasting and keto, paleo diets
38:25 – Quiz Time!
41:30 – Roopali’s recommendations on books and other resources

Contact Roopali
Email: [email protected]
Phone: +91 98201 92593
Resources
Foods that are Killing You by M.K.Gupta (Amazon Link)
Dr. Jason Fung (https://www.dietdoctor.com/authors/dr-jason-fung-m-d)
Luke Coutinho (https://www.lukecoutinho.com)
Contact Details for Running and Fitness with Raj
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Email: [email protected]
Facebook Group: Running and Fitness with Raj
Instagram: Instagram @runningandfitnesswithraj
Twitter @RunningRaj
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46min
July 12, 2020 # 10 – Coach Mikael Eriksson, on how to start and progress in Triathlon: Beginner tips, key pitfalls to avoid, gear and performance improvement
Half Ironman World Championship Qualifier and Coach, Mikael Eriksson, talks about how to get into and train for Triathlon: Beginner tips, basic coaching principles, key pitfalls to avoid, gear and performance improvement.
Show Notes
01:00 – Mikael introduces himself, his athletic background and coaching
03:05 – Getting started in triathlon
06:30 – Different triathlon distances and appropriate distance to start with
08:40 – Basic training principles for a beginner triathlete
10:30 – How to distribute training time between running, cycling and swimming
14:40 – Using variations in training like intervals and how to structure them
18:40 – Time period to get to your first triathlon
20:15 – How to fit in strength training
24:00 – Tips on open water swimming
27:15 – What type of gear to get
31:25 – Improving your triathlon performance
33:50 – Quiz Time!
36:15 – Mikael’s recommendations of his resources, YouTube Channels and Books
Contact Mikael
Website: scientifictriathlon.com
Email: [email protected]
Resources
“That Triathlon Show” Podcast - https://scientifictriathlon.com/podcast/
Beginner Triathlon Tips from “That Triathlon Show” Podcast - https://scientifictriathlon.com/beginner-tips/
Global Triathlon Network YouTube Channel: https://www.youtube.com/user/globaltrinetwork
Books
Swim Smooth by Paul Newsome (Amazon Link)
Life Without Limits by Chrissie Wellington (Amazon Link)
Swim, Bike, Run by Alistair & Jonathan Brownlee (Amazon Link)
I am Here to Win by Chris McCormack (Amazon Link)

Contact Details for Running and Fitness with Raj
Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh
Email: [email protected]
Facebook Group: Running and Fitness with Raj
Instagram: Instagram @runningandfitnesswithraj
Twitter @RunningRaj
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Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast.
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42min
July 05, 2020 # 9 – Coaches Aravind and Krish of "Renaissance Distance Project" on training: mileage, consistency, speed work, strength and mental training
Coaches Aravind Kumar and Krish Natesan of “Renaissance Distance Project” talks about the important pillars of their training philosophy consisting of mileage, consistency, speed work, strength training and mental training.
Show Notes
1:30 – Introduction to Krish and Aravind
3:40 – How to start run training, and the importance of mileage and consistency
7:45 – Importance and advantages of nasal breathing
10:00 – Importance of speed work and how to structure speed work
12:40 – 5 key strength workouts
15:10 – Key mental training techniques and when and how to visualize
21:10 – Common training mistakes and misconceptions
25:20 – Specific areas of focus for women athletes
30:00 – Quiz Time!
33:10 – Books, YouTube Channels, Podcast and other resource recommendations
36:55 – “Renaissance Distance Project” – objectives and how to apply
Resources Discussed
Renaissance Distance Project - https://www.facebook.com/RenaissanceDistanceProject
Instagram:@renaissancedp
Books
Endure by Alex Hutchison (Amazon Link), North by Scott Jurek (Amazon Link)
My Marathon by Frank Shorter (Amazon Link), Eat & Run by Scott Jurek (Amazon Link), Finding Ultra by Rich Roll(Amazon Link), Peak Performance by Brad Stulberg (Amazon Link), Can’t Hurt Me by David Goggins (Amazon Link), A Shot at History by Abhinav Bindra (Amazon Link)
Podcasts
Morning Shakeout Podcast, Billy Yang Podcast, Rambling Runner, Sweat Science Podcast, I’ll have Another by Lindsey Hein
Contact Details for Running and Fitness with Raj
Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh
Email: [email protected]
Facebook Group: Running and Fitness with Raj
Instagram: Instagram @runningandfitnesswithraj
Twitter @RunningRaj
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41min
June 28, 2020 # 8 – Part II with Matt Fitzgerald. Matt talks about the 80/20 training principle, measurement of intensity, rate of perceived exertion and intensity distribution
Matt talks about the 80/20 training principle, what yardsticks to use to measure intensity, importance of rate of perceived exertion and how to distribute intensity
Show Notes
00:00 – Principle of 80/20 training and the basis behind it
4:30 – On what do you apply intensity percentages? Is it time or by # of sessions or distance
5:30 – Best parameter to measure intensity distribution – is it heart rate or power or pace or rate of perceived exertion
7:20 – How to calculate intensity threshold - %age of max heart rate or pace or power
8:55 – How to distribute intensity within the 20%
11:40 – Importance of developing a good rate of perceived exertion
13:45 – Quiz Time!
16:00 – Matt’s recommendations on various resources

Resources Discussed
Matt Fitzgerald’s Books
Running the Dream (Amazon Link)
The Endurance Diet (Amazon Link)
80/20 Running (Amazon Link)
80/20 Triathlon (Amazon Link)
Final Surge Podcast Interview with Matt - https://blog.finalsurge.com/podcast-60-matt-fitzgerald-ben-rosario/
Dr. Stephen Seiler’s YouTube Channel - https://www.youtube.com/channel/UCN9PseDJNLmLgBuHrQ5quPA
Alex Hutchinson’s column on Outside Magazine - https://www.outsideonline.com/1745511/alex-hutchinson
Matt’s website
www.mattfitzgerald.org
Contact Details for Running and Fitness with Raj
Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh
Email: [email protected]
Facebook Group: Running and Fitness with Raj
Instagram: Instagram @runningandfitnesswithraj
Twitter @RunningRaj
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Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast.
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19min
June 28, 2020 # 7 – Part I with Matt Fitzgerald. Matt talks about the 5 key diet principles, Diet Quality Score App, Supplements and recent developments on diet
Matt talks about the 5 key diet principles from his study of elite endurance athletes, the Diet Quality Score App, Supplements, recent developments on diet and his latest book, “Running the Dream”

Show Notes
1:40 – Thinking and research behind looking at the diet of endurance athletes from multiple sports and then establishing the 5 key principles
4:40 – Why principles of diet that work for elites should works for everyday people
7:05 – 1st diet principle – “Eat Everything” – elites eat very inclusively to include all categories of food; in fact, they seek out and ensure they are not missing any category; you get the best nutrient mix this way
9:30 – 2nd diet principle – “Eat Quality” – eat high quality food which gives the best balance of nutrients
11:15 – “Diet Quality Score” App (DQS). This is an app to score your daily diet based on food categories
13:05 – 3rd diet principle – “Eat carb-centered”. Elites’ diet is centered around good quality carbs to ensure adequate energy availability
15:30 – 4th diet principle – “Eat Enough”. Ensure you get adequate energy to support your physical activities
17:45 – 5th diet principle – “Eat Individually”. The first four principles are universal, and within that, depending on individual preferences, culture, values, there is a lot of room to choose your diet.
20:30 – The classification of food groups into 10 categories from the highest to the lowest
24:05 – Supplements – Iron (if deficient); Vitamin D are important for overall health. Beet root is helpful for endurance performance.
28:35 – Updates after the publication of “Endurance Diet” book
32:00 – Matt talks about his latest book “Running the Dream”. The book is about his training with elites during the summer of 2017 at Flagstaff, Arizona, culminating with the race at Chicago Marathon 2017
Resources Discussed
Matt Fitzgerald’s Books
Running the Dream (Amazon Link)
The Endurance Diet (Amazon Link)
80/20 Running (Amazon Link)
Diet Quality Score App
Final Surge Podcast Interview with Matt - https://blog.finalsurge.com/podcast-60-matt-fitzgerald-ben-rosario/
Matt’s website
www.mattfitzgerald.org
Contact Details for Running and Fitness with Raj
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Email: [email protected]
Facebook Group: Running and Fitness with Raj
Instagram @runningandfitnesswithraj
Twitter @RunningRaj

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37min
June 21, 2020 # 6 – Brenda Hodge, Coach and 2:53 marathoner from USA, talks about her coaching approach, various recovery methods and how to be mentally strong
Brenda talks about her training principles – “Hard work beats talent any day”. She discusses various ways to recover; how to mentally be strong and her best and worst races.
Show Notes
00:45 – Brenda introduces herself
4:25 – Key lessons and training principles – “Hard work beats talent any day”. 1) Increase mileage slowly to avoid injuries 2) do not put limits on yourself 3) Mix consistency with variations in pace 4) do mental training during your workouts
11:45 – Strengths of Women athletes
14:15 – Key recovery principles – take down weeks; sleep well; take protein; use salt baths
18:35 – Mental Training – believe in yourself; be thankful; don’t let surroundings put you down; stay calm and relaxed; countdown the race
25:25 – Most memorable and worst moments in Brenda’s running
30:40 – Quiz Time!
33:25 – Brenda recommends books and websites

Contact Brenda
https://run717.com/
Instagram: @runsevenoneseven

Resources Discussed
Websites
Runner’s Connect https://runnersconnect.net/
Run Farther and Faster http://www.runfartherandfaster.com/
Boston Buddies Facebook Group https://www.facebook.com/groups/BostonMarathonTraining
Books
Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach by Brad Hudson
Contact Details for Running and Fitness with Raj
Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh
Email: [email protected]
Facebook Group: Running and Fitness with Raj
Instagram: Instagram @runningandfitnesswithraj
Twitter: @RunningRaj
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Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast.
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37min
June 14, 2020 # 5 – 2:53 marathoner Yash Muthiyan talks about his key training principles, switch to vegan diet and how he went from a 4:28 marathoner to a sub-3 marathoner
Yash talks about his 6 training principles – 1) Take it slow every step of the way 2) build a strong aerobic base, by focusing on doing majority of runs at an easy pace 3) focus on overall body conditioning thru’ yoga or strength training 4) Pay attention to a diet that works for you, like vegan diet is now working for Yash 5) Do “purposeful recovery” – to quote Yash, “recovery day is the absence of a hard workout but it is not the presence of indulgence” 6) do mental training during your workouts. He goes on to discuss "Pftizinger's" training method, his switch to vegan diet and is role as a trainer and pacer.

Show Notes

1:35 – Introduction to Yash
3:55 – Yash talks about his 6 training principles
11:25 – Yash talks about his switch to vegan diet and the benefits it has given him
15:00 – Yash discusses Pftizinger’s plans
22:00 – Yash talks about using “Nike Training Club” App for his conditioning work, and how he mixes yoga into his routine
26:35 – How Yash got involved with Nike Run Club and his experience of training runners and pacing marathons
29:55 – Quiz Time!
32:40 – Yash recommends books, YouTube channels and podcasts

Books
Advanced Marathoning by Pete D. Pftizinger (Amazon Link)
Bounce: The Myth of Talent and the Power of Practice by Matthew Syed (Amazon Link)
Shoe Dog: A Memoir by the Creator of NIKE (Amazon Link)
80/20 Running: Run Stronger and Race Faster By Training Slower by Matt Fitzgerald (Amazon Link)
Runner’s World Blog
Gwen Jorgensen's YouTube Channel
Podcasts
Sweat Elite
The Morning Shakeout Podcast

Nike Training Club App

Contact Details for Running and Fitness with Raj
Email: [email protected]
Facebook Group: Running and Fitness with Raj
Instagram: Instagram @runningandfitnesswithraj
Twitter @RunningRaj
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Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast.
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37min
June 07, 2020 # 3 - Luke Humphrey, coach and 2:14 marathoner, discusses various aspects of Hanson's Marathon Method
World class coach and elite runner Luke Humphrey discusses his marathon training philosophy which has helped tens of thousands of runners achieve their personal best. He discusses cumulative fatigue; how the long run of 16 miles fits within the overall structure; why running long runs more than 3 hours is often detrimental to the athlete; the importance of mentally training to deal with the discomfort of a marathon race and how to fit in strength training and drills.

Show Notes
00:20 – Introduction to Luke
2:00 – Luke talks about his running and coaching background
4:45 – Principles of Hanson’s Marathon Method; the concept of “cumulative fatigue”; importance of running each training run at the right pace
9:25 – Luke explains why the longest run in his training plan is 16 miles and how that fits into the overall structure of the plan
13:20 – Luke discusses why long runs more than 3 hours is not required and the increased risk of potential injury and not having enough recovery time for runs longer than 3 hours
17:25 – Workouts that help assess your race readiness, which are the “ladder” speed workout and the 10 mile marathon pace tempo runs
20:40 – The importance of training yourself mentally to accept discomfort during training runs and avoiding negative self-talk
24:25 – Key aspects of strength training
29:15 – Importance of running drills and how to incorporate them in your training
32:10 – Luke recommends the book “Roar” by Dr. Stacy Sims for Women Athletes and highlights the importance of Leucine protein for women athletes
33:45 – Quiz Time!
38:10 – Luke gives his recommendations on books, YouTube channels and podcasts, and talks about the resources he provides via his website, podcasts, blogs and Facebook group

Resources discussed
Books
“Hanson’s Marathon Method” by Luke Humphrey
“Roar” by Stacy Sims
“The Champion Mindset: An Athlete’s Guide to Mental Toughness” by Joanna Zeiger
“Endure” by Alex Hutchison
“Running Rewired” by Jay Dicharry
Pogo Physio YouTube Channel by Brad Beer

“Final Surge” Podcast

Contact Luke Humphrey
Website: lukehumphreyrunning.com
Twitter: @LucusHumphrey
Instagram: @lukehumphreyhmm
Facebook Group: LHR Running Group

Contact Details for Running and Fitness with Raj

WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh
Email: [email protected]
Facebook Group: Running and Fitness with Raj
Instagram: Instagram @runningandfitnesswithraj
Twitter @RunningRaj
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45min

FAQs about Running and Fitness With Raj:

How many episodes does Running and Fitness With Raj have?

The podcast currently has 83 episodes available.