Running Strong

By Will Frantz

Training advice to help you become a better runner and a stronger athlete.

Whether you're looking to enjoy a big adventure in the mountains, PR your next race, or just looking to become a better, stro... more

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FAQs about Running Strong:

How many episodes does Running Strong have?

The podcast currently has 201 episodes available.

Running Strong episodes:

July 07, 2022Which Supplements Help You Run Better? - ESR 31
An episode all about supplements.
In this episode I discuss:
Why supplements are not the target

What a supplement is... and is not

Magnesium

Vitamin D

Vitamin K2

B Vitamins

Multi-Vitamins

Beet Root and other NO boosters

BCAAs / EAAs

Creatine

Iron

Fish Oil

Potassium

Sodium

Phosphates

Caffeine

Some warnings

Music...?
Links:
Cortisol Supplements - a short live

Running Explained: Iron w/ McKale Montgomery

Examine.com is a great FREE research tool for supplements

Thorne

Pure Encapsulations

Athletic Greens

Pure Encapsulations Magnesium Glycinate

Double Wood Magnesium Malate

Stacy Sims - ROAR

Aftershokz Bone Conduction Headphones

Nitrates in beet products - find "Table 1"
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Want to be able to ask your own questions for this podcast? Head to the Trail and Ultra Running Nutrition group on FB:
https://www.facebook.com/groups/trailultranutrition
Thank you for listening!
-----
Want to chat about trail and ultra running?
Go here: https://linktr.ee/will.c.frantz
...more
1h 4min
July 02, 2022Deloading, Undereating, Fiber, Anxiety, Macros, Sodium, More... (Challenge AMA #3) - ESR 30
This is the final AMA/Q&A/Office Hours for the 21-Day Run Faster Challenge.
In this round, I answered questions on:
Deloading

Undereating

Should you reduce fiber before a race?

How do you deal with pre-race anxiety and stress?

How do I do everything I want to do and decide what matters most?

How much time between A races?

Macros - a deep dive

Sodium - a shallow dive
Links:
How to Stop Cramping - ESR 16
-----
Want to be able to ask your own questions for this podcast? Head to the Trail and Ultra Running Nutrition group on FB:
https://www.facebook.com/groups/trailultranutrition
Thank you for listening!
-----
Want to chat about trail and ultra running?
Go here: https://linktr.ee/will.c.frantz
...more
54min
June 29, 2022Why Getting Stronger Makes You Faster - ESR 29
Can you get faster by getting stronger?
Absolutely.
This week, I discuss how to use strength training to get faster.
What different types of strength training can do

Volume in strength training

Why heavy lifting can be important and when to do it

Why I like full body over split programs

Fixing strength deficits

What exercises matter for speed

More...
NOTE: I would like to note, there are a lot of sweeping generalizations about strength here. You have to find what applies to you.
Links:
Podcast Episode 6: Strength Training Secrets for Ultra Runners

Written Guide: Strength Secrets for Ultra Runners
-----
Want to be able to ask your own questions for this podcast? Head to the Trail and Ultra Running Nutrition group on FB:
https://www.facebook.com/groups/trailultranutrition
Thank you for listening!
-----
Want to chat about trail and ultra running?
Go here: https://linktr.ee/will.c.frantz
...more
30min
June 25, 2022Weight Loss, Warm-ups, Supplements, Calories... (Challenge AMA #2) - ESR 28
This is the second AMA for the 21-Day Run Faster Challenge.
We covered a lot of topics:
Weight Loss - A (Very Informative) Rant

How many hours of lifting per week

What to do for warm-ups

Should you stretch after your run?

What's a proper cooldown?

Timing for electrolyte supplements?

Will ice cream make you magically gain fat?

Are Epsom salt baths good for recovery?

Multi-vitamins & supplements?

Should you eat the same amount of calories every day? (HINT: NO - You should be CARB CYCLING.)
Links:
Frogger Rocks
Tibialis Raises
Couch Stretch
Meal Guide for Busy Ultra Runners - (Carb Cycling Guide)
-----
Want to be able to ask your own questions for this podcast? Head to the Trail and Ultra Running Nutrition group on FB:
https://www.facebook.com/groups/trailultranutrition
Thank you for listening!
-----
Want to chat about trail and ultra running?
Go here: https://linktr.ee/will.c.frantz
...more
43min
June 22, 2022How to get faster today - ESR 27
Can you get faster today?
Maybe.
Getting faster really could be as simple as adjusting your hydration and nutrition plan.
If you haven't perfected your fueling strategy and want to get faster immediately, give this one a listen.
(0:00) Intro
(0:55) How hydration and nutrition can make you faster today
(5:28) Why hydration matters so much
(7:38) How to do a sweat test
(9:47) Can’t do a sweat test? Do this.
(12:21) How much fluid can you absorb?
(12:54) Sodium
(16:40) Super-sweaters
(17:56) Other electrolytes
(19:16) Daily Hydration & WUT Status
(23:24) Dry fasting & training dehydration
(24:04) How many calories you need
(28:28) A couple final thoughts
(32:39) Q&A
(36:16) Week 1 Giveaway Winner!
(37:11) Closing

Links:
Trail Runner Article - Increasing Carb Intake Before and During Races May Improve Endurance Performance

Hydration Guide

Gx sweat patch

Precision Hydration Sweat Tests
-----
Want to be able to ask your own questions for this podcast? Head to the Trail and Ultra Running Nutrition group on FB:
https://www.facebook.com/groups/trailultranutrition
Thank you for listening!
-----
Want to chat about trail and ultra running?
Go here: https://linktr.ee/will.c.frantz
...more
39min
June 18, 2022 Challenge AMA #1: A Lot of Questions... - ESR 26
This was the first AMA for the 21-Day Run Faster Challenge.
The audio quality isn't great, but I covered a lot of topics and hope you find some of it helpful.
(0:00) Intro
(0:50) Tips to avoid getting discouraged when you don't hit your goals?
(3:35) How many recovery days are needed after an ultra?
(7:05) What makes an ideal ultra athlete?
(6:23) Exercises to strengthen weaker arches?
(10:43) Zero drop or not?
(13:02) Hiking tips: tiny steps or big strides for speed?
(14:05) Hydration vest recommendations?
(14:51) Is there an interval training guide for dummies?
(17:50) How to get out of a funk? How do you get motivation back?
(20:40) Trail running techniques to become a more skilled trail runner?
(24:19) What are the main differences in programming between elite and average runners?
(24:20) Cross-training breakdown?
(29:43) Can an average runner train like an elite runner?
(30:45) Beyond the essentials, what other recovery methods work?
(35:56) Any tips for improving mindset around eating more?
(38:46) More sauna questions & hot tub?
(41:00) For hill repeats, is it better to hike steeper grades or run shallower grades?
(42:36) When's the ideal time to workout/run? Does it matter?
(43:57) Do we need to eat for morning runs? How much? How long before?
(46:36) Pre-workout, coffee, and caffeine?
(47:22) What to eat after a workout?
(48:35) Supplement recommendations?
(51:10) Protein powder recommendations?
(52:21) How much water in the summer?
(53:11) How many calories do you need while training for an ultra?
(54:34) How much protein?
(55:35) Thank you and good bye.
-----
Want to be able to ask your own questions for this podcast? Head to the Trail and Ultra Running Nutrition group on FB:
https://www.facebook.com/groups/trailultranutrition
Thank you for listening!
-----
Want to chat about trail and ultra running?
Go here: https://linktr.ee/will.c.frantz
...more
57min
June 11, 2022 Oscar Gonzalez Interview - ESR 25
In this episode, I got the pleasure of interviewing Oscar Gonzalez - an athlete who recently finished his first ultra, the Whiskey Basin 60k, put on by Aravaipa Running.
We sat down to chat about everything training, nutrition, hydration, injuries, and why running matters so much to him.
Enjoy!
And if you want to see me actively suppress a panic attack as Oscar surprises me with some very kind words, head to the Trail and Ultra Running Nutrition Group and watch the last couple minutes of the video:
https://www.facebook.com/607207642/videos/995966047789542/
I don't do very well with praise. I was very happy driving a machine in the middle of the night for 5 years because I just want to help people and do good work - even if it's in the shadows.
So thank you Oscar. I really do appreciate it. You're a pleasure to coach. Now it's time to go get that 100.
-----
Want more of information on all things trail and ultra running? Head to the Trail and Ultra Running Nutrition group on FB:
https://www.facebook.com/groups/trailultranutrition
-----
Want to ask me a question about trail and ultra running?
Go here: https://linktr.ee/will.c.frantz
...more
45min
June 08, 2022 How to Fix Your Intervals - ESR 24
In this episode I break down interval training.
Why do intervals?
How to do them correctly?
How long should they be?
Everything.
We also have a short round of question corner.
OH, AND A HUGE ANNOUNCEMENT!
-----
Want to be able to ask your own questions for this podcast? Head to the Trail and Ultra Running Nutrition group on FB:
https://www.facebook.com/groups/trailultranutrition
Thank you for listening!
-----
Want to chat about trail and ultra running?
Go here: https://linktr.ee/will.c.frantz
...more
39min
June 01, 2022Q&A #4: Shin Splints, Hydration Tips, Knees, Tapering, + More... - ESR 23
Long one this week.
In this episode I discuss:
Hydration tips if standard aid stations aren't an option

Shin splints - a fairly deep dive

"Core" work for runners

Building mental toughness

Sleeping better

How many races you should run a year

Best practices for tapering

Protecting your knees on steep downhills

Why salt/sodium matters, where to get it, and how to know if you have enough
EDIT: Initially, I misspoke and said that eating "a banana and 1/2 tsp of salt" is more or less the same as Skratch Labs' hyper-hydration product. It's actually "a banana and 1 tsp" of salt. I fixed it at the end, but know some people won't listen to the whole thing.
Links:
Skratch Labs' Hyper-Hydration Mix

IG Tibialis Anterior Raise

Tiktok Tibialis Anterior Raise

Knees Over Toes Guy Tibialis Anterior Raise

Elevated Calf Raises

Interview with Nick Riell on Sleep (ESR Episode 9)

Gatorade Gx Sweat Patch

Running Explained s2/e16 - Shin Splints with Dr. Marie Whitt, DPT

Dr. Whitt's Article: 3 Ways to Prevent Shin Splints You Haven't Tried Yet
-----
Want to be able to ask your own questions for this podcast? Head to the Trail and Ultra Running Nutrition group on FB:
https://www.facebook.com/groups/trailultranutrition
Thank you for listening!
-----
Want to chat about trail and ultra running?
Go here: https://linktr.ee/will.c.frantz
...more
51min
May 25, 2022Downhill Training for Flatlanders (and other topics...) - ESR 22
How do you get better at downhills when you don't have access to mountains?
How do you improve aerobic HR?
How to train when injured?
I discuss all of these topics this week, plus a touch of vulnerability about my personal training and body image.
Hope you find this episode helpful. If so, please share it with someone.
I messed up my description of Joe Friel's Lactate Test when I was doing it live. This is what happens when you do things live. See the link below for a proper description (it's even easier...)
Links:
Joe Friel's 30-minute Lactate Test
Further Reading on the Test

Strength Training Secrets for Ultra Runners
-----
Want more of information on trail and ultra running? Head to the Trail and Ultra Running Nutrition group on FB: https://www.facebook.com/groups/trailultranutrition
Thank you for listening!
-----
Want to ask me a question about trail and ultra running?
Go here: https://linktr.ee/will.c.frantz
...more
28min

FAQs about Running Strong:

How many episodes does Running Strong have?

The podcast currently has 201 episodes available.

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