The Natural Running Network

By Richard Diaz

What's The Natural Running Network about?

Straight Talk and Expert Advice for Endurance Athletes

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The Natural Running Network episodes:

06.01.2023
Interview with The Movement Advocate, Dr. Steve Capobianco
If you do not know how to identify and even become a first responder to overuse injuries your athletes deal with, you have no business leading them as their coach. I learned this early and have become a staunch follower...
05.07.2023
The Principles of Movement and Energy Efficiency
Will Chung, grandson to the late creator of Soo Bahk Do, a Korean style of martial arts is respected as one of the great movement experts of our time. We recently learned of our connection through family and realized the...
03.29.2023
Defining The Hybrid Athlete
Fitness competitions are all the rage. With the advent of #crossfitgames #hyrox and now #thenashvillefitgames we seem to be searching for the optimal body type and functional training to create The Hybrid Athlete. With the help of Devin Tolentino, Kimm...
12.26.2022
Minimal Running Shoes... an Interview with Steven Sashen
Steven Sashen is the CEO and Co-founder of Xero Shoes, a company dedicated to the design of minimal running shoes and the belief that as close to barefoot in all we do is healthier and promotes longevity. ...
11.03.2022
If Kipchoge ran BAREFOOT?
If Kipchoge ran BAREFOOT? Nike had invested a fortune to bring one of their Elite runners to the finish line of a marathon in under 2 hours. Elide Kipchoge did just that! Of course, Nike Monopolized on the...
09.30.2022
Interview with Rylan Schadegg
Hard to believe but yes it’s true! I did an interview after a long break from podcasting. I said I wouldn’t do it unless I found someone interesting to chat with. So… I reached out to Rylan Schadegg, someone I...
07.04.2022
Time Trial Tips for Runners
Time Trial Tips for Runners… In most training plans runners follow, rarely do you see Time Trials. Blue Benadum and Richard Diaz felt that it’s a topic that runners should understand and employ in their training. How to...
02.06.2022
Who is Richard Diaz?
Who is Richard Diaz? it’s difficult to put a label on him and he would prefer you don’t. His notoriety is earned through his success as a coach and sports clinician and yes, he has written a few books....
01.21.2022
OCR for Beginners
OCR for Beginners! There is so much to know and learn if you’ve never participated in a Spartan race or any other OCR event, such as Tough Mudder, Savage Race. The first thing you should know is that they...
01.16.2022
Tired of getting injured doing OCR Races?
dip’s OCR Run Clinic recap Tired of getting injured doing OCR Races? OCR Run Clinic Recap Tired of getting injured doing OCR Races? A few things you can depend on, the sky is blue, grass is green and OCR athletes get...
01.03.2022
Running Naturally - Dealing with Injuries
If you run, you had to have been dealing with injuries and follow the concepts and rationale for shifting to “Running Naturally”. Odd’s are you have been working at it, changed to a more minimal design in shoe selection and...
12.31.2021
New Years Resolution Solutions!
Planning on setting new goals for the New Year? We set out to help you avoid common pitfalls so you can avoid inevitable failure! We cover 10 bad idea’s and 10 common approaches and conclude by adding our own...
12.08.2021
Running Road VS. Trail - The Dangers and Benefits
Running Road VS. Trail So many athletes tell us they don’t like running on road because its hard on their bodies. Is it the surface we choose to run on or something more? Coach Diaz sheds light and...
11.06.2021
Boost Speed and Endurance with The Flow Method
Regardless if you are a runner, Obstacle course athlete, Hyrox or even Crossfit, The FLow Method of training will boost your tolerance to fatigue and build your capacity to deal with lactate production, who many see as performance killer. This...
10.17.2021
Over Trained... Over Reaching? How to self-diagnose
Over Trained? How to self-diagnose. Can you tell when you are over reaching with your training before it’s too late? It is a problem. Many athletes do not know when to say when, what is enough or when is...
08.06.2021
The 1% Factor – How to accelerate your performance
The 1% Factor – How to accelerate your performance reveals what you can do to provide in the words of Sir Dave Brailsford “the Aggregation of Marginal Gains.” These solutions are so simple it’s hard to believe they would...
07.16.2021
EVERYTHING YOU’VE EVER WANTER TO KNOW ABOUT… HEART RATE TRAINING
Everything you’ve ever wanted to know about heart rate training (but were afraid to ask). Let’s face it, it’s complicated business to truly understand how, why and when as it relates to heart rate. Not to mention, knowing...
07.11.2021
Running Shoes… Which is right for me?
Running Shoes… Which is right for me? It’s the most complex question asked of me as a coach. There is really no definitive choice that can be recommended. If you are well informed regarding foot function, the potential...
07.02.2021
Questions and Answers for OCR and Endurance Athletes
Join Coach Diaz The Natural Running Networks new Co-Host Leah Duhon “Princess Leah” a highly talented Ninja and OCR athlete in her own right. This episode was open to the audience, Questions and Answers for OCR and Endurance Athletes from...
05.28.2021
THE LA SPEED PROJECT – RUN FROM LA TO VEGAS
The Relay event with one rule… Get to Vegas on foot faster than everyone else! The LA Speed Project was the brain child of Blue Benadum and a few of his friends. The conversation went a little like this: “What...
05.16.2021
What is Training The Dark Side?
Yes, I have been interviewed on the topic of Training The Dark Side before. However, this explanation, in my opinion is the most comprehensive view and rationale for why this training is so effective. Blue Benadum is an...
05.02.2021
How to get to the Boston Marathon
The Boston Marathon is arguably the most prestigious running event in the United States and possibly the world. Qualifying for Boston is no easy task. I have a conversation with a friend Blue Benadum a highly successful runner...
03.05.2021
Interview with Nicole Mericle OCR Pro
I wanted to have a candid conversation with Nicole Mericle, not so much about her recent win at The Jacksonville Spartan Race which was spectacular by the way. My interest is in her new formation of The Dream Team and...
02.22.2021
Introducing Hildervat – the new OCR series
As we all hope, we’re rounding the turn on this insidious pandemic and the summer to fall seasons busting at the seams with races clamoring to occupy what few weekends left for the 2021 season. Through all of this turmoil,...
01.27.2021
Training The Dark Side Review, Does it Work?
Training the Dark Side – Does it really work? A revolutionary approach to training that has shown to be highly effective for a variety of athletic pursuits. Richard Diaz, author and host of this podcast, decided to reach our...
12.20.2020
Adrian Bijanda – OCR World Championships
OCW World Championships in 2021, is it going to happen? Who better to share these goings on then the founder of OCRW himself, Adrian Bijanda. It’s no secret that 2020 was a bust for virtually every type of...
12.17.2020
Why Every Athletes Need CBD
Everywhere you turn these days you’ll find CBD for sale the acronym for “cannabidiol”. CBD is the active ingredient derived from a cannabis plant, yes, Marijuana . Over the past half decade, marijuana dispensaries have cropped up all over...
10.27.2020
Are Trails better than Road for Runners?
There is much controversy that surrounds the choice of running shoes and how they may or may not protect you from injury. Some say they won’t run on pavement because it hurts their knees or gives them shin splints. In...
09.14.2020
Lauren Fisher and Jenn Ryan visit The Secret Lab
Two of the Fittest Women in the World Some may argue, that the fittest athletes on the planet are CrossFit athletes. I am not going to argue for or against the prospect. What I will defend is that Lauren Fisher and...
09.11.2020
Virtual Racing with OCR Stars
Things suck these days if you yearn to compete. The Corona Virus has everyone around the world in lock down mode. Finding an outlet for your competitive drive has been a challenge onto itself this entire year. With so many...
08.14.2020
Breathing - Best practices for performance
Breathing – Best practices for performance! Everyone has at one time or another, pondered the idea: What would be the best way to breathe while running? There are so many opinions on the subject, it’s no wonder so many...
07.23.2020
OCR Performance Professionals
Coach Diaz and Elite OCR Athlete Veejay Jones share details of their OCR Performance Project a virtual group training program for aspiring Spartan competitors. Aside from this, Coach Diaz also shares some insights into his freshly released book- TRAINING THE...
03.23.2020
TIPS ON HOME EXERCISE WHILE YOU… HUNKER DOWN!
Veejay Jones (pro obstacle course athlete) and I Richard Diaz (his coach). Discuss current affairs, home exercise options and what's the best treadmill to buy for your budget.
02.28.2020
Ryan Fischer talks about Dark Horse II with Coach Diaz
The Dark Horse program is a highly innovative approach to training for CrossFit and other High Intensity competitions. Behind the research Coach Diaz has invested in anaerobic metabolism and lactate tolerance training, the reveal is Dark Horse II an 8...
02.22.2020
Another 24 hr OCR World Championship hits the U.S.?
Who knew? One day as I was surfing social media, I hear Ryan Atkins mention that Platinum Rig is bringing a 24 hour competition to the states!!! Like most enthusiasts, I’ve heard of this line of rigs and how formidable...
02.16.2020
DO YOU? CONCEPT2
Arguably the most reliable ass kick ass piece of cardio equipment, the Concept2 rower, has been embraced for decades in sport. It has been a staple in Crossfit and now with 2 additional pieces, the Bike and Ski erg these...
02.02.2020
TRAINING TIPS AND…DON’T RELOCATE SPARTAN WORLD CHAMPIONSHIP
Veejay Jones and I discuss… * How the race season is shaping up* Training Secrets I won’t share* Spartan World Championship moves to Abu Dhabi* Hyrox, is it the new thing in OCR? Yes, we covered a lot of ground in this...
12.30.2019
IS HYROX THE NEXT BIG THING IN FUNCTIONAL FITNESS?
Elite OCR/Fitness Athlete Ryan Kent Here we are at the conclusion of 2019 and change is in the air. I can recall when Spartan Race first made a splash and inspired millions to get off the couch. Is it possible that...
11.29.2019
BLACK FRIDAY Q&A 2019!
Really enjoyed fielding questions during our Black Friday Q&A; Show! As always, it’s hard to get to all of the many questions. Fear not! Some people that may have felt left out either got a private response to their questions...
11.25.2019
What’s a Virtual Gait Analysis?
Mark Falcone Ever wondered what it would be like to have Coach Diaz provide a Virtual Gait Analysis? With the permission of Mark Falcone, we share the experience with you! Unvarnished conversation between a real life client and Coach Diaz discussing the...
11.02.2019
Spartan Race standardizes courses for 2020
“Coach” Richard Diaz and his protege/client – elite Spartan Pro Veejay Jones. In this The First Episode, we discuss changes in Spartan Race course design leading into the 2020 season. Big changes are afoot! Standardized distances and number...
10.03.2019
The Lake Tahoe Ultra Beast – Agony and Estacy
If success is a measure of suffering, those who braved the course at the Spartan Lake Tahoe World Championships have much to be proud of. Alison Haase was successful. She did not only challenge herself by braving the Ultra beast...
09.06.2019
WHAT YOU SHOULD KNOW ABOUT… CBD’S
It is surprising how many athletes i know who are using CBD’s for a variety of reasons. The more I investigated the more I came to realize that CBD’s are nature’s anti-inflammatory solution and that is only the tip...
08.08.2019
A Revolutionary Approach to CrossFit Training Revealed
Before you freak out, no, I am not turning tail on OCR or endurance training programs! If you follow my work, you know that recently I developed a program in collaboration with Ryan Fischer an extremely talented CrossFit Athlete. This...
07.26.2019
SPARTAN TRAIL RUNNING SERIES REVEALED BY CHARLIE ENGLE
Charlie Engle is one of, if not the most entertaining guests we’ve ever had on this podcast and generally has incredible stories to tell. Story telling aside, Charlie Engle has hitched his wagon to The Spartan Trail Running Series....
07.10.2019
Hunter McIntyre – Unvarnished!
Coach Diaz & Ryan Fischer’s program Hunter McIntyre was the hero of Spartan Racing. He brought color and attitude to the competitions and basically made things fun. Today he has retooled his skills with focus on an attempt at The...
05.30.2019
RYAN FISCHER – ELITE CROSSFIT ATHLETE
What happens when you mix one badass CrossFit athlete with Coach Diaz in The Secret Lab? Answer: You get a hybrid training program that is sure to set the CrossFit community on fire! I know what you’re thinking… Coach Diaz...
04.15.2019
Conversation with a World Class Movement Specialist- Julien Pineau
There is a reason why your grip fails you and your back hurts when you carry a heavy bag or bucket up a mountain. In this interview I discuss this and many other entertaining topics that have to do...
03.11.2019
Interview with Olympic hopeful/elite Spartan Nell Rojas
I have always believed that a solid runner will always have a fighting chance as an elite in the sport of OCR. Nell Rojas came on the scene mostly out of peer pressure from her friends many of whom...
03.08.2019
Q&A with Laura Messner and "Coach" Richard Diaz
I had to think long and hard before posting this particular episode because, for some, it may seem a bit “infomercial-ish”. Once I started the edit process, it occured to me that this is information that many of you...

What's The Natural Running Network about?

Download our free app to listen on your phone

The Natural Running Network episodes:

Interview with The Movement Advocate, Dr. Steve Capobianco

The Principles of Movement and Energy Efficiency

Defining The Hybrid Athlete

Minimal Running Shoes... an Interview with Steven Sashen

If Kipchoge ran BAREFOOT?

Interview with Rylan Schadegg

Time Trial Tips for Runners

Who is Richard Diaz?

OCR for Beginners

Tired of getting injured doing OCR Races?

Running Naturally - Dealing with Injuries

New Years Resolution Solutions!

Running Road VS. Trail - The Dangers and Benefits

Boost Speed and Endurance with The Flow Method

Over Trained... Over Reaching? How to self-diagnose

The 1% Factor – How to accelerate your performance

EVERYTHING YOU’VE EVER WANTER TO KNOW ABOUT… HEART RATE TRAINING

Running Shoes… Which is right for me?

Questions and Answers for OCR and Endurance Athletes

THE LA SPEED PROJECT – RUN FROM LA TO VEGAS

What is Training The Dark Side?

How to get to the Boston Marathon

Interview with Nicole Mericle OCR Pro

Introducing Hildervat – the new OCR series

Training The Dark Side Review, Does it Work?

Adrian Bijanda – OCR World Championships

Why Every Athletes Need CBD

Are Trails better than Road for Runners?

Lauren Fisher and Jenn Ryan visit The Secret Lab

Virtual Racing with OCR Stars

Breathing - Best practices for performance

OCR Performance Professionals

TIPS ON HOME EXERCISE WHILE YOU… HUNKER DOWN!

Ryan Fischer talks about Dark Horse II with Coach Diaz

Another 24 hr OCR World Championship hits the U.S.?

DO YOU? CONCEPT2

TRAINING TIPS AND…DON’T RELOCATE SPARTAN WORLD CHAMPIONSHIP

IS HYROX THE NEXT BIG THING IN FUNCTIONAL FITNESS?

BLACK FRIDAY Q&A 2019!

What’s a Virtual Gait Analysis?

Spartan Race standardizes courses for 2020

The Lake Tahoe Ultra Beast – Agony and Estacy

WHAT YOU SHOULD KNOW ABOUT… CBD’S

A Revolutionary Approach to CrossFit Training Revealed

SPARTAN TRAIL RUNNING SERIES REVEALED BY CHARLIE ENGLE

Hunter McIntyre – Unvarnished!

RYAN FISCHER – ELITE CROSSFIT ATHLETE

Conversation with a World Class Movement Specialist- Julien Pineau

Interview with Olympic hopeful/elite Spartan Nell Rojas

Q&A with Laura Messner and "Coach" Richard Diaz