This episode will dive into how to complete a tempo run workout, at what effort, duration, and what different ways to complete these workouts. Along with how long it will take to recover, how often should they be done, in what training cycle, and for how many weeks. So much to unpack here! Enjoy!

Active Warmup Video - https://youtu.be/hgBB9de1Hdk

Out-N-Back Video - https://youtu.be/sv80MzWFls0

MR Runningpains (Aaron's) information:

• If you'd like to learn more about Patreon or to donate, please visit https://www.patreon.com/MRRunningpains

• https://www.facebook.com/MRRUNNINGPAINSEVENTS/

Thanks to all of you for listening!

Please share the Podcast and please leave a review, rate, & subscribe if you haven't done so already!

THANK YOU!

Aaron Saft

MR Runningpains

Discounts:

15% off KOGALLA - http://kogalla.com/?aff=runningpains

15% off XOSKIN - http://www.xoskin.us - use code MR Runningpains

This was a fun conversation about footwear design and function with a man that wants us to think outside of modern footwear design of the major brands. Steven Sashen is the CEO of Xero Shoes and he provides this conversation with research backed findings and suggestions that can help you in your own running. I hope you enjoy this conversation as much as I did!

Find out more or reach Steven through https://xeroshoes.com/

Listen to his podcast, The MOVEMENT Movement - https://podcasts.apple.com/us/podcast/the-movement-movement/id1456342261

MR Runningpains (Aaron's) information:

• If you'd like to learn more about Patreon or to donate, please visit https://www.patreon.com/MRRunningpains

• https://www.facebook.com/MRRUNNINGPAINSEVENTS/

Thanks to all of you for listening!

Please share the Podcast and please leave a review, rate, & subscribe if you haven't done so already!

THANK YOU!

Aaron Saft

MR Runningpains

Discounts:

15% off KOGALLA - http://kogalla.com/?aff=runningpains

15% off XOSKIN - http://www.xoskin.us - use code MR Runningpains

We've all been there. You had a bad race. Here's how I reflect, process, assess, make an actionable plan, and move forward.

MR Runningpains (Aaron's) information:

• If you'd like to learn more about Patreon or to donate, please visit https://www.patreon.com/MRRunningpains

• https://www.facebook.com/MRRUNNINGPAINSEVENTS/

Thanks to all of you for listening!

Please share the Podcast and please leave a review, rate, & subscribe if you haven't done so already!

THANK YOU!

Aaron Saft

MR Runningpains

Discounts:

15% off KOGALLA - http://kogalla.com/?aff=runningpains

15% off XOSKIN - http://www.xoskin.us - use code MR Runningpains

We received questions from females, this episode has our answers.

If you'd like to contact Coach Rachel, you can do so by:

email - [email protected]

Instagram - @rachel.bell.kelley

Diagram Rachel referred to:

Menstrual Cycle APP - Wild AI

Ultrarunning Magazine Podcast - Fixing Feet - https://ultrarunning.com/featured/fixing-your-feet-podcast/

Aaron's Safety YouTube Video - https://youtu.be/Cu4Sn7LCfK8

MR Runningpains (Aaron's) information:

• If you'd like to learn more about Patreon or to donate, please visit https://www.patreon.com/MRRunningpains

• https://www.facebook.com/MRRUNNINGPAINSEVENTS/

Thanks to all of you for listening!

Please share the Podcast and please leave a review, rate, & subscribe if you haven't done so already!

THANK YOU!

Aaron Saft

MR Runningpains

Discounts:

15% off KOGALLA - http://kogalla.com/?aff=runningpains

15% off XOSKIN - http://www.xoskin.us - use code MR Runningpains

Want to include a simple workout into your training? Look no further than the Fartlek workout. With a variety of ways to do this workout, it's simple and effective. 

Mario's website - www.themorningshakeout.com 

Podium Runner Website - https://www.podiumrunner.com/

Day 30 Video from my Training for Bigfoot 200 - https://youtu.be/XK1bRv_2X0I

MR Runningpains (Aaron's) information:

• If you'd like to learn more about Patreon or to donate, please visit https://www.patreon.com/MRRunningpains

• https://www.facebook.com/MRRUNNINGPAINSEVENTS/

Thanks to all of you for listening!

Please share the Podcast and please leave a review, rate, & subscribe if you haven't done so already!

THANK YOU!

Aaron Saft

MR Runningpains

Discounts:

15% off KOGALLA - http://kogalla.com/?aff=runningpains

15% off XOSKIN - http://www.xoskin.us - use code MR Runningpains

Coach Kellie Moylan is an endurance & strength coach. In this episode, she details an easy way to incorporate strength and why it should be a part of every runners regimen. 

To contact Coach Kellie, please visit her website moylantraining.com

To reach out to Rachel Kelley about the female questions & answers podcast, please email her at [email protected]

MR Runningpains (Aaron's) information:

• If you'd like to learn more about Patreon or to donate, please visit https://www.patreon.com/MRRunningpains

• https://www.facebook.com/MRRUNNINGPAINSEVENTS/

Thanks to all of you for listening!

Please share the Podcast and please leave a review, rate, & subscribe if you haven't done so already!

THANK YOU!

Aaron Saft

MR Runningpains

Discounts:

15% off KOGALLA - http://kogalla.com/?aff=runningpains

15% off XOSKIN - http://www.xoskin.us - use code MR Runningpains

In this episode we talk about cadence, what it is, how it effects you, and what cadence is potentially ideal for you.

You can connect with Miriam through her website therunnersmechanic.com

Miriam's Higher Cadence Video - https://www.therunnersmechanic.com/video-library

MR Runningpains (Aaron's) information:

• If you'd like to learn more about Patreon or to donate, please visit https://www.patreon.com/MRRunningpains

• https://www.facebook.com/MRRUNNINGPAINSEVENTS/

Thanks to all of you for listening!

Please share the Podcast and please leave a review, rate, & subscribe if you haven't done so already!

THANK YOU!

Aaron Saft

MR Runningpains

Discounts:

15% off KOGALLA - http://kogalla.com/?aff=runningpains

15% off XOSKIN - http://www.xoskin.us - use code MR Runningpains

Nathan Leehman is the owner of the Ultra Running Company in Charlotte, NC. We talk footwear fit, function, and myth. I hope you enjoy our conversation!

To connect with Nathan, please visit https://www.ultrarunningcompany.com/

We referred to the book Tread Lightly by Bill Katovsky and Peter Larson

Ian Sharman's Podcast, Podium Runner, on Super Shoes - https://www.podiumrunner.com/gear/road-shoes/listen-the-super-shoe-advantage-with-biomechanist-geoff-burns/

Mark Cucuzella's Principles of Natural Running Video - https://www.youtube.com/watch?v=zSIDRHUWlVo

My Blog Post on Shoe Fitting - https://mrrunningpains.blogspot.com/2017/05/dropping-some-shoe-fitting-knowledge.html

MR Runningpains (Aaron's) information:

• If you'd like to learn more about Patreon or to donate, please visit https://www.patreon.com/MRRunningpains

• https://www.facebook.com/MRRUNNINGPAINSEVENTS/

Thanks to all of you for listening!

Please share the Podcast and please leave a review, rate, & subscribe if you haven't done so already!

THANK YOU!

Aaron Saft

MR Runningpains

Discounts:

15% off KOGALLA - http://kogalla.com/?aff=runningpains

15% off XOSKIN - http://www.xoskin.us - use code MR Runningpains

Chris Roberts qualified for Big's Backyard Event through the Backyard Burn event. What he did at Big's was beyond amazing! Love this conversation! Thank you Chris!

Chris Roberts was a guest in Episode 74 - https://themrrunningpainspodcast.podbean.com/?s=Chris

MR Runningpains (Aaron's) information:

• If you'd like to learn more about Patreon or to donate, please visit https://www.patreon.com/MRRunningpains

• https://www.facebook.com/MRRUNNINGPAINSEVENTS/

Thanks to all of you for listening!

Please share the Podcast and please leave a review, rate, & subscribe if you haven't done so already!

THANK YOU!

Aaron Saft

MR Runningpains

Discounts:

15% off KOGALLA - http://kogalla.com/?aff=runningpains

15% off XOSKIN - http://www.xoskin.us - use code MR Runningpains

Jason Hardrath had so many adventures in his journey to be the first to 100 FKT's. His 100th is worthy of so much more attention than can be given. I hope you enjoy this conversation with Jason!

Follow Jason at:

https://www.jasonhardrath.com/

@JasonHardrath on Instagram

Preview to Journey to 100 Film: https://vimeo.com/629345254 

My first episode with Jason:

https://themrrunningpainspodcast.podbean.com/e/adventure-time-with-jason-hardrath-how-to-plan-a-safe-adventure-run-episode-53/

MR Runningpains (Aaron's) information:

• If you'd like to learn more about Patreon or to donate, please visit https://www.patreon.com/MRRunningpains

• https://www.facebook.com/MRRUNNINGPAINSEVENTS/

Thanks to all of you for listening!

Please share the Podcast and please leave a review, rate, & subscribe if you haven't done so already!

THANK YOU!

Aaron Saft

MR Runningpains

Discounts:

15% off KOGALLA - http://kogalla.com/?aff=runningpains

20% off XOSKIN - http://www.xoskin.us - use code MR Runningpains