This week's episode of The Sunday Shakeout features a guide to applying threshold to your training. This episode is like a "part two" of episode 15 of The Sunday Shakeout. Episode 15 featured a scientific lecture behind threshold training about the different types of thresholds and what they mean. Therefore, if you have not listened to episode 15, I recommend that you do so first. In this episode, I talk about the different ways to apply threshold to your training depending on the level of runner you are (might not be what you think). Additionally, I talk about some key things to watch out for when doing threshold and some ways to determine you aerobic and anaerobic threshold without a lab. I hope you enjoy this episode of The Sunday Shakeout!

Anchor Podcast Page: https://anchor.fm/andrew-ma4

Contact Nicholas: [email protected]

This week's episode of The Sunday Shakeout features an in-depth training tutorial on the science behind threshold training. Threshold training, specifically lactate/anaerobic threshold training, has been popularized in the last few years by the successes of Jakob Ingebrigtsen and many other norwegian athletes. And rightfully so. Threshold training, if done properly is the shown to be the most effective training method to get faster at running and build your overall fitness. However, there is more to threshold training than what meets the eye. In order to fully comprehend and create an intelligent plan with threshold in it - both aerobic and anaerobic (depending on your peak race), you must learn the science behind it. This episode looks to clear up misconceptions on threshold and talk about not just anaerobic threshold, but also aerobic threshold. 

This episode of The Sunday Shakeout features an informative guide to staying healthy and preventing injuries. The topic of injury prevention the most important topic to talk about because what makes you good as a runner often isn't the workouts, but it is what you do that surrounds the running. Along with the run training, you must employ a variety of techniques that focus on recovery, strength, and priming the body before a run or hard effort. Without routines in your training, training will become less effective and injury risk will go way up. However, many runners don't know how to approach injury prevention, as they make the same mistakes and get the same injuries every time they attempt a build up. It's time to change and uncover your untapped potential. And the only way to do that is by staying healthy. I hope you enjoy this episode of The Sunday Shakeout!

Anchor Podcast Page: https://anchor.fm/andrew-ma4

Contact Nicholas: [email protected]

This episode of The Sunday Shakeout features a training talk on building your endurance, or stamina. This is what I call a "training fundamentals episode" because building your endurance is one of the most fundamental things that us runners need to be focusing on. Building endurance, specifically aerobic endurance, is going to give us the necessary fitness to achieve race times and distances never thought possible. Additionally, building aerobic endurance is a long-term approach and is going to build fitness over time, that way we are continuously experiencing benefits and varying our training. Therefore, this episode discusses how endurance is most effectively expressed, ways to build your endurance, and the necessary tips needed for good execution. I hope you enjoy this episode of The Sunday Shakeout!

This week's episode features a distance runner's guide to speed development. In this episode, I discuss what speed development entails for distance runners, why it is important, key workout progressions, and more. Speed training is often one of the most controversial and blatantly misunderstood topics in the world of running. Many runners think that going to the track and performing a grueling workout consisting of 400m and 800m repeats is going to build the raw speed to kick and finish strong at the end of a race. This concept is misguided, as there are many wrinkles to unfold in the world of specific speed development, even though it seems like it should be one of the most fundamental aspects of running. Through this episode, listeners will be presented with the true nature of speed development for distance runners and to maximize the adaptations while still prioritizing other facets of running fitness. I hope you all enjoy this episode of The Sunday Shakeout!

Anchor Podcast Page: https://anchor.fm/andrew-ma4

Contact Nicholas: [email protected]

This episode of The Sunday Shakeout is arguably one of the most important, as it features a talk on one of the most fundamental, yet overlooked topic: strength training. Many runners think that running is all they need to build the necessary strength to support training. However, this is extremely misguided, as without strength training, runners will never realize their potential. Strength training helps prevent injuries by strengthening the muscles, joints, and connective tissues that help runners stay injury-resilient and ready for the impact forces of running. Strength training also increases running economy, power, and neuromuscular coordination. All of these are critical to getting faster and becoming the runner you know you can become. But how am I supposed to incorporate strength training in my busy life? That is a question, that along with a few others, are answered in this episode. I hope you enjoy this episode of The Sunday Shakeout!

This week's episode of The Sunday Shakeout is a global running update for January. Staying up to date in the world of track and field and running in general is essential. You can learn and lot from many races as well and being informed and entertained about who is the best in the world. In this episode, I go in-depth on some of the key recent races and some races to look forward to this season in 2023. This includes the New Year's Eve races in Spain and Italy, Jakob's quest at 3000m greatness, and the stacked Boston Marathon field. Global running updates are my favorite episodes because of the entertainment aspect. I hope you enjoy this episode of The Sunday Shakeout!

Anchor podcast page:

https://anchor.fm/andrew-ma4/episodes/Ep--2-Who-is-Nicholas-e1rdee1

Contact Nicholas:

Email: [email protected]

This episode of The Sunday Shakeout features an open discussion between my dad and I. Sometimes it's nice to slow down and reflect on training and what you have done to go the distance you have. That is exactly what this episode it about. My dad and I will be discussing some of my biggest training mistakes and some adjustments I have made to set myself up for success. We will also be talking about misinformation in the running space, how to find factual content and spot misinformation. Additionally, we will provide reliable books and websites that runners can use to achieve their potential. Finally, my dad and I will be discussing some of the struggles we have as athletes and the mindset that we carry with us. I hope you enjoy this episode of The Sunday Shakeout!

This episode of The Sunday Shakeout features a training tutorial on the most fundamental phase of training: the base phase. The winter time is often the time of year where runners will be doing a lot of foundational training to prepare themselves for the track season. Without a base phase, they would suffer badly in their spring track season. However, a lot of runners think too narrowly about base training and that it is all easy running. This episode addresses why the Maffetone Method is ineffective, five key fundamentals to base training, and ways to build your endurance outside of running. It's time to think a little more broadly about base training. As Alberto Salazar talks about, training is like soup and if you exclude some ingredients, it becomes bland. I hope you all enjoy this episode of The Sunday Shakeout.

Contact Nicholas: [email protected]

Official Podcast Page: https://anchor.fm/andrew-ma4

Happy New Year! Let's kick off 2023 strong by focusing on the fundamentals. This episode of The Sunday Shakeout features a deep dive into the world of running form. Running form is arguably the most important thing when it comes to running, meaning that it is everything. Improving your running form can have compounding, tremendous  benefits, including improvements in running economy, reduction in injury risk, and giving you a feeling of gracefulness. However, I feel that proper running form is overlooked by many coaches and athletes, and they don't have a great idea of what proper form actually looks like. Lucky for you! By the end of this podcast, you will be more informed on some of the key factors to having good running form and how to improve your form, regardless of where you are at. Please enjoy this episode of The Sunday Shakeout!