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Ryan Whited is an elite climber, personal trainer and strength & conditioning coach who owns Paragon Athletics in Flagstaff, Arizona. Together with author and coach Matt Fitzgerald he has written Pain & Performance: A revolutionary new way to use training as treatment for pain and injury.  His approach to pain is a novel one and requires you to think about it in a much different way than most of us currently do. Learning to use “training as treatment” and recognize the positive aspects of pain are just a few of the concepts we discuss today. Before pain starts, build injury resilience during training!  We also cover: Why pain can be a tool that is used to your advantage Understanding pain as a subjective experience from our history and beliefs  What is inaccurate about the structural model of injury How our expectancy of pain can influence it “Sweet talking” your system and using tissue without damaging it The problem with imaging - the difference between abnormal and problematic The role of fun in returning to activity after an injury  Why pain is neither all in your head nor all in your body   Links & Resources from the Show: Learn more about Ryan and Paragon Athletics Follow Ryan on Instagram Check out Paragon Athletic’s YouTube videos Read Pain and Performance Get advice on how to stay healthy Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You’ll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. 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. If you’re not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I’m now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They’re the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season. Thank you Previnex! After resisting most supplements for the better part of my life, I’m cautiously changing my tune. I’m now a Masters runner and in my personal life, I’m optimizing for longevity. I want to be my healthiest self for as long as possible and I’m excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 - and having a thin frame - has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they’re going to do. Previnex offers a 30-day money back guaran

Andrea Pomaranski just completed the 2024 Olympic Trials marathon, finishing 27th of 117 finishers in a time of 2:34:35. Andrea ran shorter distances in college and set the American under-20 record in the steeplechase in 2001. Then 22 years later, she also set the American Master’s record in the 50k. Des Linden is currently the only woman who has recorded a faster 50k! Andrea has qualified three times for the Olympic Trials in the marathon, and finished 27th this year only 20 days after racing the Houston Marathon. She credits her success to her long term consistency in training alongside regular strength work and pilates. As an elite marathoner, Andrea has used High Performance Lifting for the past several years to guide her strength training. In this episode we discuss her approach to training and strength work, and how she manages to run 120+ mile weeks with 3 children and a hectic schedule. Our discussion covers: Andrea’s experience at the 2024 Olympic Marathon Trials How Andrea manages her marathon recovery Structuring 120 miles of weekly running as a busy mom Andrea’s keys to staying healthy while running high mileage What’s next for Andrea! While Andrea is faster than most of us, her story of persistence and juggling a busy schedule is relatable to everyone. Enjoy our conversation! Links & Resources from the Show: Follow Andrea on Instagram Check out Andrea’s impressive race performances Read more about engineering a master’s marathon PR AG1 - Foundational Nutrition We’re also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It’s recommended by professional athletes and has over 7,000 positive reviews. One scoop per day is what I’ve been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I’m getting sick and can’t train. I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out AG1 to redeem your offer today. The Performance Training Journal The Performance Training Journal is now available on Amazon and debuted as the #4 new release in the running category. Since I started running in 1998, I’ve kept a hardcopy training journal. Holding a tangible log, writing in it daily, and reflecting on the ups and downs of running is a surefire way to improve.  This hardcopy training journal helps you focus on the training metrics that matter, prioritizes a long-term outlook so you don’t take any shortcuts, and maintains your motivation with strategic self-praise. With a no-frills, functional design, the Performance Training Journal includes coaching advice on racing, injury prevention, strength training, and more. It will guide you through race scheduling, how to plan your race morning, the best workouts for endurance runners, and encourage you to track your personal bests over time.  You have the space to make this journal your own whether you're a new runner or a professional, a trail or road runner, or a mid-distance specialist or ultra marathoner.⁣ So don't just track your running, learn from it with the Performance Training Journal! Check it out today on Amazon.

My guest on today’s episode in Dr. Caitlin Alexander. Caitlin is a physical therapist, a professional triathlete, and a certified triathlon and running coach. Three years ago she joined me on episode 179 to talk about long-term injuries, and now she is here to answer reader questions on injury reduction. Caitlin owns Hü Performance in downtown Boulder, Colorado. She works with a wide variety of athletes, from weekend warriors to competitive triathletes and elite runners. In addition to physical therapy, Caitlin also offers professional bike fitting, personalized strength and conditioning, and endurance coaching. Caitlin addresses a variety of reader questions on injury resilience, including topics such as: The most efficient means of injury prevention for time-crunched athletes Ending the cycle of recurrent tendonitis after time away from training Dealing with lower back pain after long runs How to determine what kind of pain is worrisome and what you can run through What to prioritize for healthy running as we get older Why running alone doesn’t replace strength training How different types of stress contribute to injury My conversation with Caitlin will help you stay healthy this season and in the years to come! Links & Resources from the Show: Learn more about Caitlin and Hü Performance Follow Caitlin on Instagram Listen to my previous conversation with Caitlin about long-term injuries Need help with injury prevention? Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You’ll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. 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. If you’re not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I’m now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They’re the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season. Thank you Previnex! After resisting most supplements for the better part of my life, I’m cautiously changing my tune. I’m now a Masters runner and in my personal life, I’m optimizing for longevity. I want to be my healthiest self for as long as possible and I’m excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 - and having a thin frame - has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ing

In recent years, runners have come to accept that strength training is a necessity to stay healthy and perform optimally. Learn how to periodize your strength work into 3 distinct phases to take your training to the next level! As a physical therapist, Jimmy Picard specializes in treating endurance runners and mountain athletes to help them stay healthy. He is also a certified running coach and strength coach. Jimmy’s experience in competitive endurance sports combined with his expertise in PT allow him to offer valuable insights to runners so they can avoid and recover from injury. On this episode with Jimmy, you’ll learn why and how to schedule the different phases of strength training, including: Complementing the catabolic nature of running with strength training Why there is more room for a variety of strength work during base training The role of muscular endurance work in various training phases Which training phase makes the best use of raw strength How to schedule strength training around your hardest workouts When to focus on bodyweight and physical therapy-type exercises Why strength training is essential for tendon injuries How to schedule strength consistently to avoid the boom/bust cycle Get Strength Running's free weightlifting email series! My conversation with Jimmy can help you approach your strength training more efficiently and effectively. Enjoy! Links & Resources from the Show: Learn more about Jimmy and Redefine Physical Therapy and Performance  Follow Jimmy on Instagram Connect with Jimmy on Linked In Listen to my previous conversation with Jimmy on episode 223 Let me help you with your strength training! Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that’s set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you’re a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You’ll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it’s not just how strong you are, but how well you use that strength. I was recently at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com. Thank You AG1! We’re also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It’s recommended by professional athletes and has over 7,000 positive reviews. One scoop per day is what I’ve been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I’m getting sick and can’t train. I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out AG1 to redeem your offer today.

Do you want to have a monster aerobic engine? No matter what your level of experience, you can learn how to build volume safely and implement intensity to get the most from your training miles. Zach Bitter was formerly the 100-mile world record holder, and is currently the American record holder in the 100-mile and 12-hour events. He's a four time national champion at the 50-mile, 100k and 100-mile distances between 2012 and 2021. Zach has won some of the country’s most competitive ultra races and competed on Team USA’s 100k world team on three occasions. He is also a coach and host of the popular podcast, Human Performance Outliers.    Our conversation today focuses on: Zach’s journey to 100+ mile weeks The process of learning to truly race a 100 miler How Zach maximizes his benefits from zone 2 running Understanding how and when to train in zone 3 The holy grail of distance running: how to run faster at a lower heart rate Zach’s preparation heading into a fast 100 miler How Zach uses cross-training in various ways through the training cycle Advice for new and lower mileage runners to take their training to the next level No matter what distance you're training for or where you are at in your running journey, my discussion with Zach will help you build your own massive endurance engine! Links & Resources from the Show: Learn more about Zach’s training and coaching  Follow Zach on Instagram and Facebook Listen to Zach’s podcast: Human Performance Outliers  Follow Zach’s training on Strava Check out our YouTube channel for more actionable advice to reach your endurance goals Thank you Previnex! After resisting most supplements for the better part of my life, I’m cautiously changing my tune. I’m now a Masters runner and in my personal life, I’m optimizing for longevity. I want to be my healthiest self for as long as possible and I’m excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 - and having a thin frame - has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they’re going to do. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you’ll try it! Use code jason15 for 15% off your first order at Previnex! Thank you CXP SPORT! Our newest sponsor is CXP Sport. They make the world’s most advanced underwear, engineered specifically for optimal sports performance with their patented pressure regulation technology. CXP Sport collaborated with ultra runner Zach Miller to create an amazing product. It has no-chafe, bonded seams, 4-way stretch sweat wicking fabric, and temperature regulating features that keep you cool when you start to get hot. For me, CXP’s performance underwear is snug, fits well, and most importantly, I just don’t think about them when I go running. They're that comfortable. For endurance runners who have to run for a long time, the goal is to have gear so good that it works without any problems! You can check out their Endurance XP, Run XP

Dirk Friel is the co-founder of TrainingPeaks, the largest training platform in the world for athletes. He’s also a talented athlete who explores the mountains through cycling and ski mountaineering. In 2017, Dirk was named Business Person of the Year by Boulder, Colorado’s Chamber of Commerce. What began as a coach-focused triathlon training platform now includes running, cycling and a host of other sports,  And soon they’ll be launching Training Peaks Strength for coaches as well! Dirk and I discuss how training has evolved since the early days of faxed training plans, and where it is headed with the rapid advances in artificial intelligence.  Our conversation covers: The future of coaching and the impact of AI Why coached shouldn’t worry about losing their jobs to AI How TrainingPeaks harnesses AI to assist coaches and athletes Upcoming technology for athletes and coaches What has surprised Dirk from his decades of work with endurance athletes Challenges currently facing the coaching industry Dirk has had a huge impact on the world of endurance training and continues to influence coaches and athletes through his training platform.  Our conversation will help you think about the current and future role of technology in your own training! Links & Resources from the Show: Follow Dirk on Instagram Learn more about Dirk Listen to the TrainingPeaks CoachCast Follow Training Peaks on Instagram, Facebook or Twitter Sign up for our email list to hear about my new training plans on TrainingPeaks! Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You’ll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. 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. If you’re not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I’m now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They’re the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season. Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that’s set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you’re a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You’ll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it’s not just how strong you are, but how well you use that strength. I was recently at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.  

Sam Parr founded The Hustle in 2014, a business newsletter that he grew to over 3 million readers (and 8 figures in revenue) before selling it to Hub Spot. His most recent company, Hampton, is a membership community for entrepreneurs, founders and CEOs. Sam also hosts the incredibly popular business podcast called My First Million. In high school and college, Sam ran competitively at a variety of distances, and has completed several half ironman triathlons. While running is no longer his primary focus, he sets quarterly fitness goals that have pushed him to some pretty incredible accomplishments. Last year he completed the same tests as the NFL combine, scoring as well as an average wide receiver.  Sam and I discuss how he balances his work with his fitness and longevity aspirations, and how he tracks just about every area of his life to keep improving. Our discussion covers: Sam’s background in running and how it has evolved His love for the simplicity and suffering of individual sports How Sam’s wife helped turn his focus toward wellness and nutrition Why he uses coaching for so many different aspects of his life How Sam uses goal setting to hit remarkable achievements What he does on a daily basis to promote his health Challenges Sam is contemplating for 2024 If you're looking for inspiration in the new year, Sam's story is incredibly motivating. Enjoy! Links & Resources from the Show: Listen to Sam’s podcast, My First Million Learn more about Sam’s company for founders and CEOs: Hampton Follow Sam on Instagram and Twitter  Check out Sam’s original business newsletter, The Hustle Strength training is essential for success. Learn how to do it right here. Thank you Inside Tracker! InsideTracker is the blood testing company that helps you prioritize your healthspan and longevity by evaluating your bloodwork, DNA, and lifestyle.  Just one test gives you your very own personalized health dashboard, showing you over 40 biomarkers. More importantly, InsideTracker explains which ones fall outside of your custom normal range and provides advice and recommendations on how to move them into the correct range.  Using InsideTracker is like having your very own personal wellness consultant that tells you what’s wrong and how to fix it. Sam uses them to improve his own health and mentions them in this week’s episode. Go to InsideTracker to save 20% today on any of their tests, and start being the healthiest version of yourself! Thank You Previnex! After resisting most supplements for the better part of my life, I’m cautiously changing my tune. I’m now a Masters runner and in my personal life, I’m optimizing for longevity. I want to be my healthiest self for as long as possible and I’m excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 - and having a thin frame - has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. With clinically proven ingredients, I hope you'll try it. Use code jason15 for 15% off your order at Previnex!

If you haven’t thought much about power as it relates to your running, you’re not alone. As runners, power isn’t something that we often consider in our training.  To help us understand power, we have David Roche with us today. David Roche is an elite trail runner, author, and running coach. He is a two-time USATF trail national champion and the 2014 Sub-Ultra Trail Runner of the Year. David publishes regularly in Trail Runner Magazine and wrote the book, The Happy Runner, with his wife Megan. He also contributed to our Little Black Book of Recovery & Prevention. Although the subject of power and mechanical output may sound daunting, never fear! David breaks down the concepts in a way that makes it understandable, approachable, and easy to apply to your running year-round. We discuss: The definition of power and mechanical output, both in theory and in practicality for runners Why power is a bigger limiter for non-elite athletes How most benefits of developing power come from very short work intervals Why maintaining power is your key to longevity in the sport The success of the Norwegian system using power development Five way to consistently improve your own power David is insightful and enthusiastic when it comes to discussing the technical aspects of running. You're bound to learn something new to apply to your own training! Links & Resources from the Show: Learn more about David and SWAP Follow David on Instagram Listen to my previous podcasts with David and Megan Get our Little Black Book of Recovery & Prevention that David contributed to! Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You’ll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. 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. My favorite flavor is watermelon salt, but citrus salt is also a banger. 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. So check out DrinkLMNT to try their new flavor or get a free sampler pack. Thank You AG1! We’re also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It’s recommended by professional athletes and has over 7,000 positive reviews. One scoop per day is what I’ve been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I’m getting sick and can’t train. I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out AG1 to red

The tables get turned on this episode and Jason is interviewed by last week’s guest, Phil Batterson! This episode was initially recorded for the Critical Oxygen Podcast. Our conversation takes a broader look at the "why" behind our training philosophies.  Here are some of the topics our conversation covers: Jason Fitzgerald’s background in running and coaching The importance of maximizing consistency  Why optimization is going to be different for each athlete Distinguishing between utilization and capacity training Why Jason considers himself “a developmental coach” How running teaches values that are universally applicable The evolution of Jason’s strength training philosophy Training philosophy is a passion for us both, and our discussion will help give you a behind the scenes look at how I approach coaching for runners of all levels. Links & Resources from the Show: Work with me! Check out the Critical Oxygen podcast and blog Listen to last week’s episode with Phil Follow Phil on Instagram Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You’ll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. 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. My favorite flavor is watermelon salt, but citrus salt is also a banger. 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. So check out DrinkLMNT to try their new flavor or get a free sampler pack. Thank You Previnex! After resisting most supplements for the better part of my life, I’m cautiously changing my tune. I’m now a Masters runner and in my personal life, I’m optimizing for longevity. I want to be my healthiest self for as long as possible and I’m excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 - and having a thin frame - has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. With clincially proven ingredients, I hope you'll try it. Use code jason15 for 15% off your order at Previnex!

Today on the podcast I have Phil Batterson, a competitive runner, former running coach, and the founder of Critical Oxygen. Phil has a PhD in human bioenergetics and a love for all sorts of endurance sports, from rowing to track and field and ultras. His goal with Critical Oxygen is to teach athletes and coaches how to optimize their physiology to maximize endurance performance. Phil breaks down some of the complex physiology behind the three different thresholds to make it more accessible, as well as providing practical ways to apply it in training. Some of our discussion includes: Phil’s journey into endurance training and exercise science What physiology defines each of the three thresholds How runners can determine their own thresholds The importance of lactate threshold work for race preparation Common mistakes when using training zones How to integrate VO2 max work with cross training Whether you like to geek out on physiology or just want to race faster, you'll learn a lot from my conversation with Phil! Links & Resources from the Show: Follow Phil on Instagram Check out the Critical Oxygen podcast and blog Let me help you get the most out of your training Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that’s set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you’re a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You’ll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it’s not just how strong you are, but how well you use that strength. I was just at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com. Thank You AG1! We’re also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It’s recommended by professional athletes and has over 7,000 positive reviews. One scoop per day is what I’ve been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I’m getting sick and can’t train. I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out AG1 to redeem your offer today.

On the podcast with me this week to discuss strength training and durability is Dr. Tim DiFrancesco. Tim has a bachelors in Exercise Science & Athletic Training and a doctorate in Physical Therapy, and spent over 6 years as the head strength and conditioning coach for the Los Angeles Lakers in the NBA.  After leaving the NBA, Tim developed TD Athlete’s Edge, a nationally renowned performance facility known for its scientific approach to training, nutrition, and recovery. He was a previous guest where we discussed how lifting can help you reach your potential as a runner, and today we are introducing a new program to help you do just that: Run Strong. Tim and I have worked together to build a durability program that will keep you healthy and maximize your running performances. We’re offering a special launch discount of 15% with code RUNSTRONG15 that’s valid through Sunday, December 10. Go here to check out the program and everything that’s included. In addition to introducing our newest program, Tim and I also discuss: Why durability needs to be built and be runner specific What it means to balance an acute and chronic workload  Why strength training allows you to make more “mistakes” in your running How resistance training improves tissue performance and running economy Using complementary strength training to make your running feel better The zones of lower body durability Enjoy our conversation and learn how you can Run Strong! Links & Resources from the Show: Follow Tim and TD Athletes Edge on Instagram Listen to my previous episode with Tim Learn more about Run Strong (save 15% with code RUNSTRONG15 through Sunday, 12/10!) Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You’ll get a sample pack with every flavor so you can try them all before deciding what you like best.  DrinkLMNT's products have some of the highest sodium concentrations that you can find. 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. My favorite flavor is watermelon salt, but citrus salt is also a banger. 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. So check out DrinkLMNT to try their new flavor or get a free sampler pack. Thank You Previnex! After resisting most supplements for the better part of my life, I’m cautiously changing my tune. I’m less than a year from being a Masters runner and in my personal life, I’m optimizing for longevity. I want to be my healthiest self for as long as possible and I’m excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I’ve been taking their Immune Support and multivitamin over the last month and  I feel great. I have more energy and clarity, not to mention peace of mind that I’m giving my body what it needs.  I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order a

Grayson Murphy is a two-time world mountain running champion and a 4-time US national champion in mountain running and the vertical kilometer. She has also been a finalist at the US Steeplechase Olympic Trials and has qualified for the 2024 Olympic Trials marathon. In our discussion we go into depth on Grayson’s training and how she structures her workouts for success, including: Grayson’s current adventures, including a trip to Patagonia Her recent health concerns and how it has impacted her training How Grayson’s focus on threshold work gives her great breadth for racing The pain cave of the vertical kilometer (and how I’ve been challenged to try one!) How Grayson uses limited and specific VO2 max workouts in training The concept of “lifetime miles” for runners Grayson’s future racing plans Grayson's success has come in part from her ability to understand what works best for her mind and body. Our conversation will help you understand how you can apply some of these concepts to your own training. Enjoy! Links & Resources from the Show: Follow Grayson on Instagram and Strava Check out Grayson’s awesome training journal Listen to my previous episode with Grayson My discussion with Grayson’s coach, David Roche, on long runs Let me help you design your training Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that’s set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you’re a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You’ll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it’s not just how strong you are, but how well you use that strength. I was just at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com. Thank you High Performance Lifting! We’re also supported by one of our most popular training programs: High Performance Lifting. We now know that muscle loss and less testosterone is a dramatic performance limiter as we age, especially among men. The best way to counteract the aging process and hold on to your youthful running performances is to get stronger.  High Performance Lifting is the only weightlifting program on the market that’s created by a USA Weightlifting National Coach and a USA Track and Field certified coach. It’s periodized, progressive, and focused on power so that you not only get stronger and become more injury resilient, but you’re able to turn that new strength into speed.  While there are no secrets to great training, High Performance Lifting has been my secret weapon to create faster runners. Check it out here to see all the details. You can opt for the strength programming only, or get a version of the program with a running plan library and a series of expert interviews to help you take your running to the next level. Sign up today.