The Strength Running Podcast

Tyler Andrews is a HOKA elite runner and multiple record holder. I had Tyler on the podcast a few years ago when he was gearing up for his 50k world record attempt. He just missed that record but he's been busy staying fit and going after even more challenges.

That's our discussion today because Tyler finds himself in a similar situation as the rest of us: training without a clear goal on the calendar. So, he made up his own race!

Recently, he organized the Chaski Challenge where over 50 Olympians and other elite runners raced a marathon relay with live tracking and thousands of other runners participating virtually. There was race commentary by Tyler, Des Linden and Amelia Boone.

This was the most innovative type of virtual race I've ever heard of and having it organized by a 3x Team USA member and 50-mile national champion is just incredible.

In this conversation, we talk more about this event, more races that he's organizing in the future, giving back to the running community, and how you can get involved.

In particular, we dug deep into the "pursuit of happiness" versus the "happiness of pursuit."

Show Links & Resources:

• Follow Tyler on Instagram and Strava
• Read more about the Chaski Challenge
• Find other virtual races for 2020
• Virtual race strategy

PATH Projects continues to be a great supporter of this podcast! I'm grateful for their partnership and want to share more about their products that I've been loving because they so durable and comfortable.

PATH Projects is an online-only retailer of high-quality running gear and apparel. That means there is no retail markup, making their products quite affordable.

In particular, I've just started wearing their 3" Sykes shorts and they're a little different from the 5" Sykes shorts (you can see those in action here). The material is thinner and lighter, which is perfect in a performance short, and they're obviously shorter. I'm not sure if my wife thinks they're too scandalous or loves them, but I'm wearing them constantly.

PATH uses new technical fabrics, like the Japanese fiber called Toray Primeflex, to create award-winning apparel for endurance athletes. In fact, their Brim shorts and Tahoe base liner won Runner's World's 2018 Gear of the Year award. And the Pyrinees hoodie was named one of the best six sweatshirts for running in the cold by Gear Patrol.

You know you'll be wearing the best when you select PATH Projects!

Shawn Bearden is a professor of exercise physiology at Idaho State University where he focuses on ultra endurance performance. He has published research in the American Journal of Physiology and the Journal of Applied Physiology, and he's previously studied at Yale, UVA, and George Mason.

Shawn hosts a podcast of his own called the Science of Ultra, where he interviews the smartest scientists in the world about the physiology of ultra endurance.

If you want to understand the intricate details of how our bodies are able to perform at extremes, this episode is for you. Shawn studies and lectures on the physiology, all while putting himself through the rigor of ultra running.

In this conversation, we talk specifically about running ultramarathons and what that does to your body. You'll hear what occurs in the body during a 100-mile race that doesn't happen during a marathon, optimal fueling strategies for ultra-endurance, the most prevalent myth surrounding ultras, and a lot more.

Show Links & Resources:

• Connect on Twitter
• Find more of Shawn's content on his website
• Science of Ultra podcast
• Learn more in my guide to ultra running

This episode is made possible by support from Gatorade Endurance. Use code Strength20 for 20% off at GatoradeEndurance.com.

Reformulated in 2017 to be even more effective, Gatorade Endurance Formula is a specialized sports drink. That means it has higher amounts of sodium and potassium to help sustain hydration, maintain proper fluid balance, and replace key electrolytes that you lose when you're running.

Plus, it has no artificial sweeteners or flavors and has a lighter flavor designed for athletes training longer. I know the last thing I want when I'm two hours into a long run is a strong flavor that might turn my stomach.

Gatorade Endurance Formula also now offers a multi-carbohydrate blend to help you dial it in and maintain performance over much longer runs. Different carbs are utilized at different rates, so this advancement helps you both run longer and lower any risk of stomach distress because it won't be working so hard all at once.

You can check out all of their flavors, including caffeinated and non-caffeinated options, at GatoradeEndurance.com and don't forget to use code Strength20 for your 20% discount.

Anne Mauney is a certified Registered Dietitian, has a master's in public health, she has taught at George Washington University in Washington, DC, and has run dozens of half marathons and marathons. Her work has been featured in Glamour, The Washington Post, Woman's Day, and in many other publications.

She writes a nutrition and lifestyle blog at fannetasticfood.com and runs her own private counseling practice from annetherd.com.

I admire her approach to nutrition because it's sustainable, well balanced, and supported by science.

In this episode we discuss fueling strategies before and after a race, strategies for weight loss, and avoiding type 2 diabetes.

For even more Q&A with Anne, get two free audio seminars here.

Show Links & Resources:

• Find Anne at: fannetasticfood.com and annetherd.com
• Connect on Instagram and Twitter
• Recipes for fueling your runs:
  • Nut Butter Stuffed Salty Dates
  • Salty Maple Nut Energy Bites
• Nutrition for Runners

This episode is made possible by support from Gatorade Endurance. Use code Strength20 for 20% off at GatoradeEndurance.com.

Reformulated in 2017 to be even more effective, Gatorade Endurance Formula is a specialized sports drink. That means it has higher amounts of sodium and potassium to help sustain hydration, maintain proper fluid balance, and replace key electrolytes that you lose when you're running.

Plus, it has no artificial sweeteners or flavors and has a lighter flavor designed for athletes training longer. I know the last thing I want when I'm two hours into a long run is a strong flavor that might turn my stomach.

Gatorade Endurance Formula also now offers a multi-carbohydrate blend to help you dial it in and maintain performance over much longer runs. Different carbs are utliized at different rates, so this advancement helps you both run longer and lower any risk of stomach distress because it won't be working so hard all at once.

You can check out all of their flavors, including caffeinated and non-caffeinated options, at GatoradeEndurance.com and don't forget to use code Strength20 for your 20% discount.

David Roche is a two-time USATF trail national champion, the 2014 U.S. Sub-Ultra Trail Runner of the Year, and a member of Nike Trail Elite and Team Clif Bar. You might have read his work that he publishes regularly on the Trail Runner magazine website or perhaps you've read his book, The Happy Runner. You can hear me talk about that book with David's wife Megan in episode 82 of The Strength Running Podcast.

David isn't just an incredibly talented trail runner, he's a wonderful writer and a coach who works with a wide variety of athletes. With his legal background, David is able to clearly explain some difficult concepts which is just why I wanted to have him on the show today.

We cover the benefits of doing long runs and discuss the details of:

1. Aerobic endurance
2. Musculoskeletal strength
3. Metabolic adaptation
4. Mental resilience
5. Improved mechanics

Truly, there's so much to gain from going long.

I love David's focus on feeling good, even during those grueling long runs. Hint: fartleks are a key part of it. He approaches workouts with the long view in mind, rather than having his athletes hammer out the hardest possible workout.

In this episode we also cover:

• Glycogen depletion and recovery - you can read more here
• My personal long run mistakes
• Importance of fueling
• And how to adjust long runs based on your experience

This episode is made possible by support from Gatorade Endurance. Use code Strength20 for 20% off at GatoradeEndurance.com.

Reformulated in 2017 to be even more effective, Gatorade Endurance Formula is a specialized sports drink. That means it has higher amounts of sodium and potassium to help sustain hydration, maintain proper fluid balance, and replace key electrolytes that you lose when you're running.

Plus, it has no artificial sweeteners or flavors and has a lighter flavor designed for athletes training longer. I know the last thing I want when I'm two hours into a long run is a strong flavor that might turn my stomach.

Gatorade Endurance Formula also now offers a multi-carbohydrate blend to help you dial it in and maintain performance over much longer runs. Different carbs are utliized at different rates, so this advancement helps you both run longer and lower any risk of stomach distress because it won't be working so hard all at once.

You can check out all of their flavors, including caffeinated and non-caffeinated options, at GatoradeEndurance.com and don't forget to use code Strength20 for your 20% discount.

Today's guest is Anya Mullen - she's not a pro runner, she's not a PT or a coach, but she is a regular runner just like you and me.

She also has been working for Strength Running for the better part of a year now, helping me refine some of the content that you see on our various channels. We first met back in 2015 at a group run and started working together earlier this year.

Her running career spans nearly a decade and her life has changed quite a bit over that time, along with her running. Anya has run everything from a 5K to an ultra, including an unsupported, unofficial 50 miler that her partner talked her into (listen to the podcast for the full story!).

Anya Mullen lives in Colorado and has been juggling running with her work, family and home life. And that's a big part of what we're talking about today: just how we fit it all in, plus reflections on whether or not you're a "real" runner, goals and how they evolve over your running career, especially after you have a family.

This episode is more personal and explores some of the issues that prevent us from training as much as we'd like. I hope you're left with a few ideas on how to fit your running into your schedule, plus affirmation that yes, you are a real runner.

Show Links & Resources:

• Connect with Anya on Instagram
• Learn more on her website
• See the training plans that Anya used
• Inspiring books on ultra running:
  • Finding Ultra by Rich Roll
  • Eat and Run by Scott Jurek

PATH Projects continues to be a great supporter of this podcast! I'm grateful for their partnership and want to share more about their products that I've been loving because they so functional and comfortable.

In particular, I've just started wearing their 3" Sykes shorts and they're a little different from the 5" Sykes shorts (you can see those in action here). The material is thinner and lighter, which is perfect in a performance short, and they're obviously shorter. I'm not sure if my wife thinks they're too scandalous or loves them, but I'm wearing them constantly. And now that we've partnered for a few months, I can confidently say that their gear is durable.

PATH Projects is an online-only retailer of high-quality running gear and apparel. That means there is no retail markup, making their products quite affordable.

PATH uses new technical fabrics, like the Japanese fiber called Toray Primeflex, to create award-winning apparel for endurance athletes. In fact, their Brim shorts and Tahoe base liner won Runner's World's 2018 Gear of the Year award. And the Pyrinees hoodie was named one of the best six sweatshirts for running in the cold by Gear Patrol.

You know you'll be wearing the best when you select PATH Projects!

Todd is a former attorney turned manual therapist who scratched his own itch. After years of experiencing pain, he set out to understand what causes it, how to move better, and effective strategies for reducing pain and improving your athletic performances.

He has written two books, A Guide to Better Movement and Playing with Movement, which are interdisciplinary ways of looking at the problems of injury and pain. He brings in a broad diversity of disciplines like stress physiology to complex systems theory and then explains how that all relates back to athletes.

This conversation was wide-ranging and touches on subjects like static stretching, mobility, dynamic flexibility, how much of pain is mental, and strategies for having more fun in your training. Todd also gives us some tangible advice on:

• Doing warm-ups as a sport specific activity
• Ways to develop intrinsic motivation for running
• How to approach a "balanced movement diet"
• And where to start when looking to improve in your sport

I was also excited to hear that Todd is training for his first 5K. Tune in to hear about how the training is going for him!

Show Links & Resources:

• Learn more about Todd at his website
• Connect with Todd on Twitter
• Todd's book: Playing With Movement: How to Explore the Many Dimensions of Physical Health and Performance
• Strength series: High Performance Lifting

I'm excited to announce our newest sponsor SureFeet. They make a colorless, odorless shoe spray that stops your running shoes from getting so smelly. They make their Odor Eliminating Shoe Spray in the USA and each bottle can treat about 10 pairs of shoes.

SureFeet sent me a sample and I used it on my worst smelling shoes and guess what? It worked great! This pair smelled from across the room but after a quick application of the spray, I'd say the smell was reduced by 95%. After wearing them a few more times, the smell was probably 80% less than how it smelled before I used SureFeet.

It works and my wife is very thankful for that. Just one quick suggestion: don't put it on too thick because it won't dry completely clear.

My next project is using it on a pair of new running shoes because it's best as a preventative tool, rather than on already smelly shoes. It doesn't wash off, wear away, or contain any nasty chemicals. Be sure to check out SureFeet and get a twin-pack of their spray.

Our guest is none other than 2004 Olympian Carrie Tollefson.

You might recognize her as a 3-time national champion, or the 1998 NCAA Indoor Track Athlete of the Year, or maybe you've just seen her on TV a lot. She's been a broadcaster for years, having commentated on races for ESPN, NBC, ABC, and USATF TV. Her commentary has appeared in numerous world class races from the Boston Marathon to Footlocker Nationals, to the Tokyo Marathon.

In our conversation, you'll hear about her many accomplishments in the sport. But beyond those, she's a very engaged member of the running community and an active mom of 3 kids.

We discuss what us recreational runners can learn from the pros and her advice to new runners on how they can become more involved in the running community. She also shares her experience about the advantages of long and short runs, depending on where you are at in your running career.

Show Links & Resources:

• Carrie's social: Instagram and Twitter
• Learn more on her website
• Join the conversation on Instagram
• Become a member of the Strength Running community

PATH Projects continues to be a great supporter of this podcast! I'm grateful for their partnership and want to share more about their products that I've been loving because they so durable and comfortable.

PATH Projects is an online-only retailer of high-quality running gear and apparel. That means there is no retail markup, making their products quite affordable.

In particular, I've just started wearing their 3" Sykes shorts and they're a little different from the 5" Sykes shorts (you can see those in action here). The material is thinner and lighter, which is perfect in a performance short, and they're obviously shorter. I'm not sure if my wife thinks they're too scandalous or loves them, but I'm wearing them constantly.

PATH uses new technical fabrics, like the Japanese fiber called Toray Primeflex, to create award-winning apparel for endurance athletes. In fact, their Brim shorts and Tahoe base liner won Runner's World's 2018 Gear of the Year award. And the Pyrinees hoodie was named one of the best six sweatshirts for running in the cold by Gear Patrol.

You know you'll be wearing the best when you select PATH Projects!

David Monti is the founder, editor, and publisher of Race Results Weekly, which is a weekly subscription service for the world's running results. David also used to recruit elite athletes to race at New York Road Runners events and worked as a sports media consultant.

Through his work, he has a fascinating perspective on the sport. He attended and watched some of the most electrifying races the world has ever seen - and we talk about the races that most stick in his mind after all these years.

David's consistent exposure to the highest levels of the sport of running also gives him a certain wisdom about where running has been, where it is now, and where it's going in the future.

We talk about what has changed most in the running industry, what will likely stay the same, and what we might look forward to in the coming decades.

We touch on many different topics, including:

• What drives the costs of road races (and why they are much cheaper in Europe)
• Innovative ways to hold races in COVID times
• Legal considerations of the super shoe
• Challenges of building a larger fanbase for the sport of running

A big thanks to our newest sponsor, Elemental Labs, for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors.

Their citrus flavor has quickly become my favorite and I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium.

There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense.

And I'm encouraged by the fact that Navy SEAL teams, Olympic teams, and pro athletes have started using Elemental electrolyte supplements to improve their performance. Learn more about what they do at their website.

Madeline Strandemo is a 2018 graduate of the University of Minnesota where she was on three Big Ten Championship teams, an All-American, and two-time Big Ten individual champion in the indoor mile and the 3000m steeplechase. She graduated with a double degree in marketing and Mandarin Chinese.

Madeline has an interesting background, having moved around the world numerous times and participating in a variety of different sports in her childhood. In fact, she attributes a lot of her success to these experiences.

Madeline is now living in Bend, Oregon, coached by Lauren Fleshman and sponsored by Oiselle. As a relatively new pro runner, she has big goals and shares what she is doing in these times to prepare.

In this conversation, we also talk about:

• Setback from injuries
• The significance of participating in different sports
• What makes a great competitor
• My favorite track event - the steeplechase

Show Links & Resources:

• Follow Madeline's journey on her website and Instagram
• See her workouts on Strava
• Check out the tracking journal that Madeline uses
• Injury Prevention course
• 9 Pro runners on recovery and prevention

PATH Projects continues to be a great supporter of this podcast! I'm grateful for their partnership and want to share more about their products that I've been loving because they so durable and comfortable.

PATH Projects is an online-only retailer of high-quality running gear and apparel. That means there is no retail markup, making their products quite affordable.

In particular, I've just started wearing their 3" Sykes shorts and they're a little different from the 5" Sykes shorts (you can see those in action here). The material is thinner and lighter, which is perfect in a performance short, and they're obviously shorter. I'm not sure if my wife thinks they're too scandalous or loves them, but I'm wearing them constantly.

PATH uses new technical fabrics, like the Japanese fiber called Toray Primeflex, to create award-winning apparel for endurance athletes. In fact, their Brim shorts and Tahoe base liner won Runner's World's 2018 Gear of the Year award. And the Pyrinees hoodie was named one of the best six sweatshirts for running in the cold by Gear Patrol.

You know you'll be wearing the best when you select PATH Projects!

How do you know if you'll be successful as a runner?

It mostly comes down to luck (genetics) and work (training). We can't affect the former, so let's focus on the biggest variable that impacts our success: the training that we do.

That training must follow some broad but important rules if you want to avoid performance plateaus and continuously improve year after year.

Those rules can be best summarized in three of the most important words for runners: consistency, progressive, and modulation.

Your training must be consistent: uninterrupted and continuous.

It also must be progressive: evolving over time to gradually become more challenging.

And it must be modulated: varied workload and training focus from season to season and year to year.

In this episode of the podcast, Jason discusses each idea and brings you time-tested strategies for improving each.

Thank You Elemental Labs!

This episode is supported by our new sponsor Elemental Labs. They make electrolyte supplements for athletes that are high in sodium.

Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. Those low sodium symptoms can be headaches, low energy, muscle cramps, and even insomnia.

I've used their raspberry and citrus flavored Recharge packets and it's much tastier than other electrolyte mixes precisely because of its high salt content. And they're used by Olympians, the military, and other top performances. Visit them at drinklmnt.com/strengthrunning/