In this week's episode of The Sunday Shakeout, join me for an insightful guide to heart rate training tailored for distance runners. Despite being underutilized in the running world, heart rate training has the potential to significantly enhance your performance when employed intelligently. Many athletes may not be aware of how to harness its benefits effectively. However, with the right approach, heart rate training becomes a potent tool for distance runners, serving as a physiological barometer not only for intensity but also for crucial factors like nutrition and overtraining.

In this episode, we'll dive into:

Essential heart rate chest strap insights

The transformative power of heart rate in running

Practical strategies for utilizing heart rate over time

Key factors influencing heart rate

DIY tests to integrate heart rate training effectively

Gaining insights from your resting heart rate

A big thank you to all my listeners for your unwavering support! Special gratitude to Feedspot for recognizing The Sunday Shakeout among the Top 25 Running Podcasts for Beginners. Your support fuels these episodes, crafted week after week for the betterment of the running community. Connect with me at [email protected]. Enjoy this enlightening episode of The Sunday Shakeout!

In this week’s episode of The Sunday Shakeout I guide you through the ins and outs of hill training tailored for distance runners. Echoing the sentiment of one of America's greatest distance runners, "Hills are speedwork in disguise," we explore the diverse benefits hills bring, from strength-building to endurance and speed enhancements.

Hills, with their unmatched versatility, offer a unique workout. Throughout this episode, I unravel the advantages of hill workouts, delve into different types of hill training, and provide practical insights on seamlessly integrating them into your training routine. With consistent effort, dedication, and a dash of lactate tolerance, hills become a catalyst for strength, injury resilience, and race results exceeding expectations.

A heartfelt thank you to all my listeners for your unwavering support! Special gratitude to Feedspot for recognizing The Sunday Shakeout among the Top 25 Running Podcasts for Beginners. Your support propels these episodes, crafted week after week for the betterment of the running community. Excitement fills the air as we look ahead to what's in store!

Connect with me at [email protected]. Thank you for your continued support—enjoy this episode of The Sunday Shakeout!

This week on The Sunday Shakeout, we tackle the often-dreaded topic of cross-training for distance runners. While the allure of trails and the wind in our hair beckon, aerobic cross-training offers benefits beyond injury recovery, elevating your running by building crucial endurance. In this episode, we explore:

The myriad benefits of aerobic cross-training for all runners

Practical insights on how much and what types to incorporate

Ways to seamlessly integrate it into your running routine

Big thanks to all my listeners for your unwavering support! Special shout-out to Feedspot for recognizing The Sunday Shakeout among the Top 25 Running Podcasts for Beginners. Your support fuels the running community's greater good, and I'm excited about the journey ahead.

Connect with me at [email protected].

Thank you for your continued support! Enjoy this episode of The Sunday Shakeout!

In The Sunday Shakeout, I give a step-by-step tutorial on crafting a personalized training plan for distance runners, from the mile to the marathon. Designing your own plan might seem daunting, but with dedicated effort, you can create a roadmap that outshines generic alternatives.

In this episode, I break down the six key steps to designing a training plan that minimizes injury risks and propels you to your best season yet. Tune in for insights that empower you to tailor your training approach and achieve results that truly reflect your capabilities.

Big thanks to my listeners for your ongoing support! Special recognition to Feedspot for acknowledging The Sunday Shakeout among the Top 25 Running Podcasts for Beginners. Your encouragement fuels these episodes crafted for the running community. Excited to see what lies ahead!

Connect with me at [email protected].

This week on The Sunday Shakeout, we dive deeper into self-assessment for distance runners, building on last week's insights. Crafting an effective training plan begins with essential questions, ensuring it aligns with your unique needs for optimal fitness gains, health, and happiness.

Training plans are intricate, with varied components tailored to individual backgrounds, strengths, and goals. Whether coached or self-coached, effective self-assessment is vital before delving into workout and mileage planning.

Exploring what I term the "pillars" of self-assessment, this episode covers:

The crucial role of self-assessment in distance running.

An in-depth exploration of the final 5 pillars, completing the 9-pillar framework.

Join me as we unravel the nuts and bolts of self-assessment and discuss practical tips for leveraging newfound insights. I trust this episode will enhance your training approach.

Thanks to our dedicated listeners for your ongoing support! Special recognition to Feedspot for acknowledging The Sunday Shakeout among the Top 25 Running Podcasts for Beginners. Your acknowledgment and the listeners' support continue to fuel the success of this podcast. I'm excited about the journey ahead and can't wait to see what unfolds for The Sunday Shakeout.

Connect with me at [email protected].

This week’s episode of The Sunday Shakeout is a guide through the essential process of self-assessment before diving into a training plan. Asking key questions is crucial to shaping a plan that not only boosts fitness but also ensures your health and happiness along the way.

Whether you're working with a coach or self-coached, understanding the 9 pillars of self-assessment is fundamental for effective training. In this episode, I explore the significance of self-assessment, unravel the 9 pillars, and provide an in-depth look at the first 4.

Join me for insights into why self-assessment is a game-changer, and let's navigate the path to optimized training together. Thank you, listeners, for your ongoing support – your encouragement is the heartbeat of The Sunday Shakeout.

Special thanks to Feedspot for recognizing us among the Top 25 Running Podcasts for Beginners! Your acknowledgment, combined with the listeners' support, propels us to new heights. Exciting things lie ahead, and I'm grateful for this journey. Connect with me at [email protected].

In this special episode of The Sunday Shakeout, I'm thrilled to share the excitement of reaching a significant milestone – one thousand plays! This achievement is a testament to the incredible support from you, the listeners. Join me as I reflect on the lessons learned and outline the exciting future ahead for this podcast, fueled by your continued support.

But that's not all – I also provide a quick-start guide to weightlifting for distance runners, covering essential aspects like goals, common mistakes, the importance of coaching, and more.

I hope you enjoy this episode – your support is what drives The Sunday Shakeout week after week. Let's dive into the celebration and explore new horizons together!

Thanks to Feedspot for recognizing The Sunday Shakeout among the Top 25 Running Podcasts for Beginners. Your acknowledgment, combined with the ongoing support from our listeners, has taken this podcast to unexpected heights. Exciting times lie ahead, and I'm grateful for the journey we're on. Connect with me at [email protected].

In this week’s episode of The Sunday Shakeout, we delve into the essential concept of baseline mileage. Tracking mileage has long been foundational, yet the common 10% rule often falls short in today's pursuit of progress.

Join me as I navigate:

Baseline Mileage 101: What it is, how to gauge it, and practical applications.

Unpacking the flaws in the 10% rule and why a new approach is necessary.

Demonstrating that training is a nuanced, complex endeavor that goes beyond simple formulas.

Emphasizing the roles of consistency and progression in the realm of baseline mileage.

A sincere thanks to my loyal listeners!

Special appreciation to Feedspot for recognizing The Sunday Shakeout among the Top 25 Running Podcasts for Beginners! Your support, combined with my listeners' commitment, propels the show to unforeseen heights. Each episode is crafted for the betterment of the running community, fueled by your encouragement. Thank you all, and stay tuned for more enriching content on The Sunday Shakeout!

Connect with Nicholas at [email protected].

This week’s episode of The Sunday Shakeout dives into the often-overlooked world of hydration in running. Explore key aspects such as electrolytes, cramping, hyponatremia, fluid loss, and sodium. Mastering your hydration strategy is crucial for peak performance in distance running, though it's not a straightforward equation – some self-experimentation is required.

Big thanks to all my listeners for the unwavering support!

Shoutout to Feedspot for acknowledging The Sunday Shakeout among the Top 25 Running Podcasts for Beginners! Your support, coupled with the dedicated listeners, has propelled the show to unexpected places. These episodes are crafted for the greater good in the running community, and your encouragement fuels the motivation to continue. Exciting times ahead for The Sunday Shakeout!

Connect with Nicholas at [email protected].

This week’s episode of The Sunday Shakeout explores fundamental training strategies applicable across all running distances, emphasizing the simplicity behind effective training. From track miles to road marathons, the principles remain surprisingly universal. Patience and a long-term outlook on training, focusing on simple fundamentals, can make you a faster and more resilient runner.

Key takeaways:

- Elite and recreational training principles align, emphasizing a higher workload and similar progression.

- Be adaptable in your training, allowing for effort-based adjustments on "off days."

- Prioritize consistency without overanalyzing details for sustainable progress.

- Strive for a consistent, sustained effort (around a B+ level) over time for continual improvement.

- Steer clear of excessive intensity; elite athletes prioritize a balanced training approach.

- Cultivate a robust aerobic engine for enduring performance.

- Diversify training with various distances and paces for a well-rounded running experience.

- Keep the momentum going – consistency is the key to progress.

Connect with Nicholas at [email protected].

Big thanks to Feedspot for recognizing The Sunday Shakeout as one of the Top 25 Running Podcasts for Beginners! Your support, along with that of our listeners, propels the show to unexpected heights. Gratitude to everyone for the ongoing support – stay tuned for more exciting content on The Sunday Shakeout!