Ever gone for a run and felt like a stiff, awkward mess because you were trying to force 'perfect' form? Well, you're not alone. In this episode we'll talk about what run form actually is, if it matters, the underrated concept of running economy, and how strength training fits into all of this. Also, a Q&A on electrolyte supplementation, newer runners, and all the different kinds of 'explosive' training.

Chapters
00:00 Introduction: Common Running Struggles and Myths
01:17 Who is Abigail 
03:39 What Is Running Form? Visuals and Misconceptions
04:28 Understanding Running Economy and Its Importance
05:24 Should We Focus on Improving Running Form?
08:18 Biomechanics, Structure, and Function in Running
11:04 The Role of Strength Training in Running Efficiency
15:45 How Strength Training Enhances Tendon Stiffness
18:56 Building Structural Resilience Through Strength
20:34 Designing Effective Strength Workouts for Runners
29:41 Addressing Common Running Concerns and Starting Tips
37:57 Q&A: Starting Running and Nutrition Tips
40:57 The Benefits of Fast Eccentrics and Plyometrics
47:27 Conclusion: Embrace the Process and Keep Improving

MY COACHING: https://coach.alchemicaltraining.com/welcome

MY WEBSITE:  www.alchemical-training.com 

DISCOVER YOUR PROGRAM: https://www.alchemical-training.com/quiz 

MY SOCIALS:

instagram: www.instagram.com/abigail.crowe

Facebook: https://www.facebook.com/share/1HvsU9Ajas/?mibextid=wwXIfr 

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Summary
Zach Powell joins today to share his stories and insights training in various athletic disciplines (bodybuilding, ultra marathons, Hyrox, weightlifting, etc). Not only that, but most of his training has been while navigating a full time coaching job and being a father to two littles. You can live a busy life and train hard. You can train for more than one type of race or goal. Find out how on this episode. 

Chapters
00:00 Introduction to Zach Powell's Journey
02:54 The Evolution of Training: From Bodybuilding to Ultra Marathons
05:38 The Challenge of Leadville: Training Insights and Experiences
08:36 Nutrition Strategies for Ultra Running
11:20 Mental Resilience in Endurance Sports
14:10 Balancing Fatherhood and Training
16:46 Creating a Supportive Environment for Growth
19:41 Lessons Learned from Diverse Athletic Experiences
32:27 The Art of Olympic Weightlifting
37:22 Building a Strong Foundation in Running
43:34 The Importance of Coaching
48:09 Embracing Variety in Fitness
58:57 Finding Joy in the Journey
01:07:16 Conclusion and Future Aspirations

Zach Powell info:

instagram: https://www.instagram.com/zach.powell/

wesbite: https://www.zachpowellfitness.com/?utm_content=link_in_bio&fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQPOTM2NjE5NzQzMzkyNDU5AAGnyTeF4-ka7WGnGxKwCu1He_okHypxIhUFSHMsnp9xr1aBA7SUBDmPC6w4cCI_aem_YWdncwliBF7FSSe3MZnlkAClM31S&brid=YWdncwFZjDJ2ETTezlH2zdCgkF-C

MY COACHING: https://coach.alchemicaltraining.com/welcome

MY WEBSITE:  www.alchemical-training.com 

DISCOVER YOUR PROGRAM: https://www.alchemical-training.com/quiz 

MY SOCIALS:

instagram: www.instagram.com/abigail.crowe

Facebook: https://www.facebook.com/share/1HvsU9Ajas/?mibextid=wwXIfr 

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 Summary
Jared Lawrence is a coach, businessman, and Hyrox Worlds competitor. Today he breaks down strategies for each zone (yes, even the dang sled), provides insights on his own training for worlds, and chats about how he navigates his training block while running a business. 

Follow jared on Instagram: https://www.instagram.com/jlawrencetraining/

 Chapters
00:00 Introduction to Jared Lawrence and HyROX Training
02:48 Training for the World Championships
05:23 The Evolution of Competition in HyROX
08:02 Strategies for Doubles in HyROX
10:46 Adjusting Training Blocks for Performance
13:32 The Sled Controversy in HyROX
16:21 Tips for Competing in Each Zone
19:06 Understanding Pacing and Strategy
21:57 Zone-Specific Techniques and Tips
24:39 Final Thoughts on Training and Competition
33:49 Strategic Switching in High-Intensity Training
35:53 The Balance of Coaching and Competing
38:08 Journey Through Coaching: From Youth to Pro
42:05 Transitioning to Ownership: A New Chapter
46:19 The Challenges of Leadership and Growth
50:07 Training for High Rocks: A Detailed Approach

MY COACHING: https://coach.alchemicaltraining.com/welcome

MY WEBSITE:  www.alchemical-training.com 

DISCOVER YOUR PROGRAM: https://www.alchemical-training.com/quiz 

MY SOCIALS:

instagram: www.instagram.com/abigail.crowe

Facebook: https://www.facebook.com/share/1HvsU9Ajas/?mibextid=wwXIfr 

Don't forget to leave a review!!!

What does it actually take to run a 2:39 marathon while balancing a full-time career and raising four kids? Today I chat with marathoner and running coach Justin Cannon to break down his marathon evolution and current training to lead him into his 2:38 marathon goal. 

Psychology, nutrition, weekly mileage, quality sessions, strength training, adapting training to life stressors...ALL are topics covered on this episode. You don't want to miss.

Connect W/ Justin

Instagram: https://www.instagram.com/justincannon111/ 

COACHING AND MORE - https://busy-runner-project.kit.com/profile?_gl=1%2Alb5is9%2A_gcl_au%2AMTk1NTY4ODY0NC4xNzUyODcxNzU1LjEyNzYwOTI4Mi4xNzYwNjQ1OTkzLjE3NjA2NDYxMjA&utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQPOTM2NjE5NzQzMzkyNDU5AAGn894dPdLGNzy-E7rt1xoA8X_LvfTwK0pLeMN0-fgqQH7eq6wlfhhek2Wgi9Q_aem_YWdncwDHYQnsHCypUaqOHLbojV4V&brid=YWdncwFvgImK8mfCXQTWB_YwRlfY&utm_id=97760_v0_s00_e0_tv3 

Chapters
00:00 Introduction and Justin's Running Background
01:17 Race Day Challenges and Lessons Learned
04:05 Justin’s Early Running Years and Transition to Marathons
08:06 First Marathon Experience and Lessons from Failure
12:41 Training Philosophy and Weekly Structure
15:48 Long Runs and Quality Sessions in Training
19:07 Incorporating Marathon Pace into Long Runs
23:08 Balancing Family Life and Training
25:16 Nutrition and Gut Training for Races
31:06 Psychology and Mental Toughness in Marathons
32:44 Race Day Strategy and Reflection on 2:39 Marathon
34:24 Justin’s Coaching Business and Helping Others
38:21 Social Media Growth and Content Strategy
41:54 Community and Motivation in Running
46:52 Future Goals and Training Plans
49:13 Strength Training and Injury Prevention
51:16 Structural and Durability Focus in Training
52:06 Closing Remarks and Encouragement for Runners

MY COACHING: https://coach.alchemicaltraining.com/welcome

MY WEBSITE:  www.alchemical-training.com 

DISCOVER YOUR PROGRAM: https://www.alchemical-training.com/quiz 

MY SOCIALS:

instagram: www.instagram.com/abigail.crowe

Facebook: https://www.facebook.com/share/1HvsU9Ajas/?mibextid=wwXIfr 

Don't forget to leave a review!!!

Summary

Let's get controversial, shall we?

Chapters

00:00 Introduction to Controversial Fitness Trends
02:01 The Debate on GLP-1s for Runners
05:23 Training Fasted vs. Fed: The Nutrition Dilemma
07:28 The Importance of Strength Training for Runners
07:57 Warm-Ups: Are They Really Necessary?
10:06 Electrolytes: Essential or Overrated?
12:39 Fueling for Runs: When is it Necessary?
14:35 Carbon Shoes: Cheating or Not?
15:21 The Myth of Minimalist Shoes
16:34 The 80/20 Rule in Training: Is it Overhyped?
17:49 Running Every Day: Is it Possible?
18:51 Heart Rate Zones: Are They Pointless?
20:32 Elitism in the Running Community
22:23 Running Clubs: More Than Just Hookup Culture?
23:19 Running Through Injury: When is it Okay?
23:49 Recovery Tools: Necessary or a Waste?
25:04 Conclusion and Call to Action

MY COACHING: https://coach.alchemicaltraining.com/welcome

MY WEBSITE:  www.alchemical-training.com 

DISCOVER YOUR PROGRAM: https://www.alchemical-training.com/quiz 

MY SOCIALS:

instagram: www.instagram.com/abigail.crowe

Facebook: https://www.facebook.com/share/1HvsU9Ajas/?mibextid=wwXIfr 

Don't forget to leave a review!!!

Summary

In this episode, we're talking PCOS, running form, fiber intake, nutrition timing around runs, and how to program speed work inside an endurance block. And I want to make a case for mid-distance running — it doesn't get enough love and honestly it might be exactly what you need.

If you've been dealing with any of this and wondering how to keep training through it, this one's for you. 

MY COACHING: https://coach.alchemicaltraining.com/welcome

MY WEBSITE:  www.alchemical-training.com 

DISCOVER YOUR PROGRAM: https://www.alchemical-training.com/quiz 

MY SOCIALS:

instagram: www.instagram.com/abigail.crowe

Facebook: https://www.facebook.com/share/1HvsU9Ajas/?mibextid=wwXIfr 

Don't forget to leave a review!!!

Summary:

Online vs. in-person coaching — which to pick??! In this episode, I'm breaking down both sides so you can figure out what actually makes sense for you. Along with RED FLAGS to watch out for when finding the next coach you decide to work with.

MY COACHING: https://coach.alchemicaltraining.com/welcome

MY WEBSITE:  www.alchemical-training.com 

DISCOVER YOUR PROGRAM: https://www.alchemical-training.com/quiz 

MY SOCIALS:

instagram: www.instagram.com/abigail.crowe

Facebook: https://www.facebook.com/share/1HvsU9Ajas/?mibextid=wwXIfr 

Don't forget to leave a review!!!

Summary
TODAY IS A Q&A!!!! Stick around for: advice on fueling as a young athlete, transitioning from group classes to training alone, plyometric exercises for runners, managing back pain while running, balancing strength training with endurance goals AND MORE. 

Chapters
00:00 Introduction to the Alchemical Life Podcast
00:51 Fueling Young Athletes
02:44 Training with Blaine's Program
04:14 Plyometric Exercises for Runners
06:47 Managing Lower Back Pain in Runners
09:07 Cutting and Bulking During Endurance Prep
11:21 Transitioning from Group Classes to Home Gym
14:14 Jim Wendler's 5-3-1 Method and Running
17:34 Current Strength and Fitness Goals
21:44 Favorite Activities in Iceland

MY COACHING: https://coach.alchemicaltraining.com/welcome

MY WEBSITE:  www.alchemical-training.com 

DISCOVER YOUR PROGRAM: https://www.alchemical-training.com/quiz 

MY SOCIALS:

instagram: www.instagram.com/abigail.crowe

Facebook: https://www.facebook.com/share/1HvsU9Ajas/?mibextid=wwXIfr 

Don't forget to leave a review!!!

SOME UPDATES + the real reason your hamstrings are always tight/in pain and how to fix it. We get a little nerdy, but by the end of the episode you will understand how the hamstring functions, how to train it to handle all your runs, and how strength training can make your hamstrings more flexible. 

Chapters
00:00 Introduction and Personal Updates
04:06 Understanding Hamstring Pain
08:59 Strength Training for Hamstrings
13:41 Conclusion and Call to Action

MY COACHING: https://coach.alchemicaltraining.com/welcome

MY WEBSITE:  www.alchemical-training.com 

DISCOVER YOUR PROGRAM: https://www.alchemical-training.com/quiz 

MY SOCIALS:

instagram: www.instagram.com/abigail.crowe

Facebook: https://www.facebook.com/share/1HvsU9Ajas/?mibextid=wwXIfr 

Don't forget to leave a review!!!

SUMMARY

Today we talk all things core. A short and practical conversation on WHAT the core actually is, the core’s function, and how you can start training it in a way that transfers positively to your running. 

CHAPTERS

00:00 Introduction to Core Training

01:46 Understanding the Core: Myths and Facts

03:41 The Function of the Core in Running

05:51 The Role of Hip Flexors and Adductors

07:23 Applying Core Training to Your Routine

12:00 Conclusion and Practical Tips

MY COACHING: https://coach.alchemicaltraining.com/welcome

MY WEBSITE:  www.alchemical-training.com 

DISCOVER YOUR PROGRAM: https://www.alchemical-training.com/quiz 

MY SOCIALS:

instagram: www.instagram.com/abigail.crowe

Facebook: https://www.facebook.com/share/1HvsU9Ajas/?mibextid=wwXIfr 

Don't forget to leave a review!!!