In this episode, Sam meets with Heather Milton and Jason Machowsky, the founders of Master My Run, a training program that provides athletes with the tools they need to unlock their best running performance by leveraging cross-training, nutrition, and individual and group coaching. They touch on all aspects of running, from preparation to form, injury prevention, fueling, recovery, and beyond.

Listen to this episode if you're an aspiring or new runner, aiming to start safely or improve your performance.

Key moments:

00:33 Introduction to guests

01:48 How this episode came about (Sam’s first run ever)

03:31 How they got into running (and how you can too)

06:35 Is running for everybody? Is there anyone who shouldn’t run?

07:44 Is runner’s high real, or is it a myth?

09:28 What kinds of metabolic testing should runners do, and why should they do it?

11:03 Can you improve your metabolic test results?

12:15 What to do BEFORE you start running to set yourself up for success

12:41 What, when, and how much runners should be eating

14:09 How runners should strength train/cross-train

15:49 The mistake a lot of runners make in the gym

17:42 How to determine how heavy you should be lifting

18:03 The best gym exercises for runners

19:02 Heather’s opinion on group fitness classes

20:27 What is plyometric exercise and how should we incorporate it into our workouts?

20:36 How long you should be resting and recovering in between HIIT workouts

22:39 What to wear/how to dress appropriately for your run

24:13 How to pick the right running shoes/sneakers

27:24 Heather and Jason’s favorite running tech (apps, wearables, etc.)

29:35 How to properly warm up for a run

31:20 What is proper running form? Things to keep in mind

33:04 Nutrition and running

33:21 Should we be carb-loading? How and when should we eat our carbs? (And how much??)

34:55 What to eat and drink before a run, and how far in advance you should fuel

37:32 The best things to eat and drink after a run

38:56 A formula for how to properly hydrate before and during a run

41:36 Running with injuries and injury prevention (from both training and nutrition POVs)

45:36 How to build up to faster speeds and longer endurance in your runs

46:48 Rapid fire round!!! Best part of the episode IMO

46:57 Heather and Jason’s marathon non-negotiables

47:10 The biggest mistake people make when they first start running

47:25 The biggest waste of money in the running world

47:49 The best investment for runners

48:08 Current favorite song to listen to while running

48:34 Favorite race they’ve ever run

49:05 Heather and Jason’s running PRs

50:32 Their next running goals

50:57 The best running advice they’ve ever gotten

51:05 The worst running advice they’ve ever gotten

51:19 Their favorite post-race meals/foods

Join the Master My Run Marathon Workshop using code CAPSLOCK10 for 10% off. This code also works as 10% off of 1:1 coaching sessions if you mention you found them through CAPS LOCK!

Get up to 15% off at NIRA.

Visit Zocdoc.com/CAPSLOCK.

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