RunnersConnect Run to the Top Podcast

Ultrarunner, coach, and best-selling author Jenny Hadfield began running to lose weight, but, as many people do, she quickly fell in love with it.   However, one thing about the running world Jenny didn’t love was the formulaic, one-size-fits-all training plans that didn’t accommodate for busy lives.   She began working with runners to create training that fit their unique makeup as well as their schedules outside running. She works to make running more accessible, and she’s a large part of the reason the sport has seen such a boom over the last 20 years.   In this episode, Jenny shares her experiences and philosophies to show us that there is a more practical approach to training - not only with our busy schedules but also with our bodies. Questions Jenny is asked: 3:30 How did you first get into running? 6:14 When you first started did you see yourself doing all these extreme distance races? 8:10 What have been some races that you feel were defining moments in your career? 10:02 What were some of the difficulties you encountered along the way and how did you overcome them? 12:30 How do you use your experiences to help the athletes that you currently coach? 15:14 How exactly did you get into coaching? 17:57 What is the F.L.O.W.-based training system? 27:48 How do you coach your female athletes to train in sync with their menstrual cycles? 31:59 Do you think there will be more research on post-menopausal athletic performance? 33:41 At what point would you advise a woman to consult a physician for irregularities? 39:36 What is your nutritional philosophy that you use with your athletes? 43:19 Which calorie trackers would you recommend? 46:09 Are athletes hurt more by the quality or quantity of their fueling choices? 47:24 What’s a good in-race Marathon refueling strategy? 49:43 What advice do you have for beginning runners? 51:24 Can you tell us more about the color-coding system for tracking training? 53:36 What’s next for your own running and for your company? 55:36 Are your running vacations open to just anyone? Quotes by Jenny: “Running was always delivered in a form of punishment in team sports, so my association with running was painful and I didn’t like it.” “Every race that we train for and finish can be a pivotal moment; there’s always a learning lesson that’s involved.” “I learned early on that a template program is not going to work for everyone.” “I believe injuries are an opportunity for growth.” “I really needed to use my education in terms of fitness and exercise science and apply all those principles to a runner’s life, and really it was a mortal’s life and they wanted to run.” “But what I saw (when GPS watches came out) were runners going from tuning into their bodies, listening to your breath to looking at a number and defining whether it was a good run or a bad run or a fantastic race or a failure based on what they saw on that watch.” “There’s such a negative stigma about menstrual cycles and it’s one of the most powerful tools we have as women and once we embrace it and understand it and work with it, you will feel better because you’re now giving your body what it’s asking for.” Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Jenny's Coaching Website   Jenny's Running Vacations   Jenny's Podcast - The Coach Jenny Show   Book: Running For Mortals by Jenny Hadfield   Book: Marathoning For Mortals by Jenny Hadfield   RunnersConnect Extra Kick Podcast - Ep. 116 - Running After Menopause   My Fitness Pal   Training Peaks   Sufferfest Beer Company   Run To The Top Interview with Caitlin Landesberg of Sufferfest Beer Co. We really hope you’ve enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you! -- Thank you to our sponsors for supporting Run to the Top Enter to win a FREE 6-Pack of Perfect Amino from BodyHealth   Send an email to info@pacifichealthlabs.com with the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

“Nick Symmonds” has long been a household name in the running world. He is a two-time Olympian, six-time U.S. champion, the 2013 World Championship silver medalist, and the fourth-fastest American of all time in the 800 with a time of 1:42.95. He’s one of America’s best track athletes ever, and, at the age of 33, he’s retiring. Well, at least from the track. Nick’s passion for running and his relentless desire to do more has him turning his sights to a new, slightly different challenge: the marathon. Nick will toe the line at the Honolulu Marathon this December 10th, 2017, and he admits that he’s going to have quite a few barriers to overcome in the months ahead (barriers many of our listeners know too well). Listen in as Nick reflects back on his incredible career, discusses his objectives for both the Honolulu Marathon and his company Run Gum, and shares his insight on the art of setting goals and working towards them.   P.S. Make sure you enter the RunAloha Sweepstakes for a chance to win an all-inclusive, 4-day trip to run with Nick Symmonds at the Honolulu Marathon! Questions Nick is asked: 3:48 What would you say have been a couple of career defining moments for you in retrospect?   4:52 When you started running in High School, did you ever envision the career you had?   5:37 What about a low point and how did you get past that?   6:56 What led you to start Run Gum?   8:35 Had you been thinking about this type of product for a while before you started your own company?   10:15 How long does it take for Run Gum to deliver a caffeine peak?   11:28 What led you to decide to retire and has that decision been bittersweet?   12:48 Having retired from the track, but not from running, what made you choose to run a marathon?   14:45 What difficulties do you anticipate as you train for the marathon?   16:57 How have you used visualization in the past?   18:44 Can you tell us about the RunAloha Sweepstakes?   19:40 Can you tell us a little more about Run Gum? 23:18 How smoothly has the Run Gum company launched?   24:29 How has starting your own business impacted your decision to retire?   26:22 Why did you choose to sit out the 2015 World Championships?   28:51 Do you have any regrets about it?   30:06 Will you continue fighting for athlete’s rights in the years to come?   31:44 Do you anticipate Run Gum’s antitrust lawsuit against USATF and the USOC will be resolved in time for the next qualification trials?   35:50 How can listeners help facilitate improvement of athlete’s rights?   37:06 What has been your opinion of doping and cheating in the running world?   39:13 How did you continue to compete knowing you were running against runners who were likely doping?   42:31 What is your favorite flavor of Run Gum?   Quotes by GUEST: “I didn’t love running; I actually hated it at the time, but I enjoyed practice, I enjoyed the team.”   “I wouldn’t necessarily advise athletes to start a brand or company while their still competing.”   “I’m going out on my terms. I’m not being forced out for financial reasons or due to injury, my body just doesn’t do what it used to do and that’s OK.”   “If you take the time to visualize every single scenario unfolding, then when you’re in the race and you only have a ¼ second to make a decision, you’ve already made it. You’ve already played that out in your mind.”   “I’m not saying that Run Gum is for everybody, but if you’re in need of energy and focus in a lightweight, affordable, easily consumed package this is for you.”   “As an athlete, you NEED to have an exit plan.”   Take a Listen on Your Next Run   Want more awesome interviews and advice? Subscribe to our iTunes channel   Mentioned in this podcast: The RunAloha Sweepstakes Rungum.com The Honolulu Marathon Nick's YouTube Vlog NickSymmonds.com Follow Nick on Twitter Follow Nick on Instagram Follow Run Gum on Twitter Follow Run Gum on Instagram We really hope you’ve enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you! -- Thank you to our sponsors for supporting Run to the Top Enter to win a FREE 6-Pack of Perfect Amino from BodyHealth     Send an email to info@pacifichealthlabs.com with the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

Closing the Gap Between Who We Are and Who We Can Be - With Adam Goucher & Tim Catalano Adam Goucher & Tim Catalano met at the University of Colorado where they ran together under esteemed coach Mark Wetmore. It was there that a lasting friendship was born, and Tim and Adam later went on to pen a book on their combined experiences and studies. The book is called Running the Edge, and it is as much about life as it is about running. Running the Edge served as a philosophical foundation for their business, Run The Edge, a community of fitness and fun based in Boulder, Colorado. The ultimate goal of Run The Edge is to help people around the world improve their fitness and overall well-being, and to encourage all levels of transformation and growth through community support. Adam and Tim are big believers in the power of reflection and self-awareness, and as they strive to help others better themselves in running and beyond, they’re continually working to do the same. Take a listen and learn how the power of positive psychology can help us close the gap between who we are and who we can be.   Here are some of the topics we’ll discuss today:   Adam and Tim’s running background Key principles in their book, Running the Edge How successful running and successful living are intertwined The importance of self awareness Why having multiple sources of passion is important How the challenge of running changes as we age   Questions Adam & Tim are asked: 3:56 How did you start running and what sparked your interest in it? 8:01 What inspired you to write your book Running the Edge? 10:53 What are some of the principles from the book? 12:47 How do these principles relate to your company and how did you come up with the name Run The Edge? 15:02 What are “The Six Mirrors”? 16:27 Did you have any learning or self-discovery moments as you wrote the book? 20:59 What is the dynamic like of being longtime friends and working together? 24:27 Did this dynamic exist between you back in college? 27:04 How do you advise people to find other passions without sacrificing their running? 31:30 What advice do you give to older runners, especially older beginners, who may be past their peak conditioning? 35:20 In your book, what do you mean by the Distance Maven and how did you come by that term? 40:29 What is your Amerithon Challenge? 44:55 Is there a time frame requirement for completing the challenge? 46:40 Can people join in any time after the launch? 47:34 Are most of your clients in America or overseas? 48:15 What’s in the future for Run The Edge?   Quotes by Adam & Tim: “It’s weird how (running) can make you happy and miserable all at the same time.” “We didn’t want to write a normal running book.” “Am I applying myself to the point where I’m working as hard as I can and doing things the right way? Because if I am, then I will be successful.” “Here’s what I really am. And here’s my ideal self, which is where I could be and try to look at the gap between those two things.” “Awareness is the key. Once you are aware of your shortcomings, you have the ability to fix them.” “You’ve gotta be more than a runner.” “I’ll never be as fast as I once was, but that doesn’t mean I can’t challenge myself to do new and different things.”   Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel   Mentioned in this podcast: Interview with Caitlin Landesberg of Sufferfest Beer Company Book: Running the Edge runtheedge.com Book: The Tipping Point by Malcolm Gladwell Amerithon Challenge (use promo code: runnersconnect to save $5 off your purchase) We really hope you’ve enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you! -- Thank you to our sponsors for supporting Run to the Top Enter to win a FREE 6-Pack of Perfect Amino from BodyHealth Send an email to info@pacifichealthlabs.com with the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

Playing to Your Strengths with Esther Atkins When Skechers Performance athlete Esther Atkins realized she didn’t quite possess the genetics to become an 800 meter specialist, she set her sights on something different - and it’s lucky she did. One of America’s best marathoners today, Esther was the 2014 US Marathon champion and earned a spot on the World Championships Marathon team in 2015. With a blazing personal best of 2:33:15 and many more achievements to her name, it’s clear Esther found her calling. But just as with most runners, Esther’s career has not been without its setbacks. From severe performance anxiety to plain old bad races, Esther has persevered through a lot to become the accomplished competitor she is today, and she credits a large part of her success to avoiding comparisons and focusing on her strengths. Listen in as Esther shares her inspiring story and her tips for capitalizing on the strengths unique to you and your body. Here are some of the topics we’ll discuss today:   Esther’s running background Esther’s worst race ever and what she learned from it How to bounce back from bad days Mental toughness The pitfalls of comparison Determining and maximizing your strengths Tricks for setting goals   Questions Esther is asked:   3:37 How did you first get into running?   8:40 How did your collegiate running turn into becoming a career marathoner?   17:19 What were some of the strategies you used to manage your pre-race anxieties?   21:29 What sparked your passion for the marathon?   27:54 Would you consider that 3rd marathon a defining race that changed the course of your career?   28:23 What did you credit that great pace to?   30:26 Why do you consider your 2nd marathon one of your worst races and what were your takeaways from it?   41:20 How do you bounce back after a bad race?   44:13 What is one of your proudest accomplishments to date?   47:01 What are your tips for enjoying every day and the process that is being a runner?   51:27 What advice do you have regarding setting goals?   53:54 How do you advise people to avoid the comparison rrap?   58:26 What's next for you and Skechers?       Quotes by Esther:  “Pick a point in the race where the people around me at this point are the people I’m racing - that’s my race. And if I beat all the people around me or that person in front of me….that’s me winning the race.” “At 30k….I stepped off the course and sat down and I had a little pity fest….and then I started walking and then I started jogging because I was like ‘this is going to take forever’. Then I heard this voice over the PA….say in German, ‘Come on, ladies. Four of the top sixteen have already dropped out. Come on - just have fun like the rest of us!’ And I was like ‘you are so right’.” “As I got so much better at the marathon, I was like ‘oh all my other times are going to get so much faster’, and it just didn’t happen that way.” “A coach that I worked with at Rider, Bob Hamer - he’s the head coach there - he had his own version of it from yoga class where it’s just focus on your own mat and your own practice, and that’s so important to happiness. The key to happiness is not comparing yourself.”   Take a Listen on Your Next Run    Want more awesome interviews and advice? Subscribe to our iTunes channel    Mentioned in this podcast: ZAP Fitness Esther’s Blog Skechers Follow Esther on Instagram Follow Esther on Twitter    We really hope you’ve enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you! -- Thank you to our sponsors for supporting Run to the Top Enter to win a FREE 6-Pack of Perfect Amino from BodyHealth     Send an email to info@pacifichealthlabs.com with the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!  

Orthopaedic surgeon and sports medicine specialist Dr. David Geier has an enormous passion for helping athletes reach their maximum potential, and he believes a big part of that is simply learning from others’ mistakes. We runners often ride that line between just right and too much in training, and injury occurs when we go too far. This is the basis of David’s book That’s Gotta Hurt, which chronicles the injuries that have served as turning points in sports medicine, including Joan Benoit’s legendary win in the 1984 US Olympic Marathon Trials just 17 days after arthroscopic knee surgery. In this episode, David will discuss the ways in which sports medicine has evolved and share the truth behind treatments like cortisone injections, stem cell therapy, and platelet-rich plasma (PRP) to help you navigate through injuries for long term health and success. Here are some of the topics we’ll discuss today: Common causes of running injuries and how to minimize them The importance of sleep and how to know if you’re getting enough How to determine if shoes or orthotics will help or hurt you The importance of strength training and cross training What’s on the horizon for sports medicine Inflammation and anti-inflammatories: When are they good and when are they not? Questions Dr. Geier is asked: 4:03 What sparked your interest in sports medicine and orthopedic surgery? 5:28 What has been the most common cause of injury among your clients and runners in general?   6:49 What advice do you have for runners regarding not crossing that line into you overuse?   8:13 Is it just a matter of not exceeding your stress threshold and do stress thresholds increase as you get fitter?   9:35 What are some stresses and lifestyle habits that make a runner more susceptible to injury?   11:13 How much sleep should runners be trying to get at night?   13:33 What monitor are you using to monitor your sleep?   16:21 In your opinion, how do you shoes play a role in injury?   22:13 What is your opinion on whether or not orthotics cause more injuries than they prevent and if so, why is this?   25:05 How can runners determine for themselves if orthotics are necessary?   24:58 Is it better for runners to strength train weak spots on their bodies then to use orthotics?   26:34 How did Joan Benoit’s rapid recovery from knee surgery resulting in her win at the Olympic marathon trials serve as a turning point for sports medicine?   29:42 What is your opinion on taking time off when recovering from injury?   32:24 What are a few common weaknesses for runners that contribute to injury?   37:31 What's happening in sports medicine today with treatments that can help reverse damage from prior injuries?   39:51 What is platelet rich plasma (PRP) treatment?   42:24 How effective is it and how quickly do people see the effects of it?   43:32 Why aren't you a fan of Cortisone shots?   45:27 Should runners take anti-inflammatories or let the inflammation run its course?   47:12 How should people best implement Rest, Ice, Compression, Elevation and are any more important than the other?   49:05 What's your opinion on cryotherapy?   52:58 What kinds of things can runners do now to ensure long-term health and performance success?   Quotes by Dr. Geier: “I’m all for pushing yourself to a new goal, but you’ve got to work up to that slowly.” “If you start paying attention to your sleep, that naturally is going to make you want to get more sleep.” “There was a study that just came out in the last 3 or 4 months that showed that the lowest injury rates were people who wore the shoes that were most comfortable for them.” “It’s just really a great feeling to be able to tell somebody after they suffered an injury or they had surgery, ‘Hey, you can go back to running or you can go back to football or soccer or whatever it is’ and see the excitement on their face.” “If something really hurts, just take a day or two off and see if that’s just enough to get it better, but you don’t have to just stop running altogether.” “We may be at the point where we’re about to make another big, big shift in (sports medicine). I think what’s coming are these treatments based on YOUR body.” “We want people being active forever, throughout their lives. The key is to encourage people to do it, but to do it in a way so that their bodies hold up so they can be active later, so that they can play with their kids and run in their 50’s, 60’s and 70’s and just be physically active with daily activities.” Take a Listen on Your Next Run   Want more awesome interviews and advice? Subscribe to our iTunes channel   Mentioned in this podcast:   Dr. David Geier's website Book -  That's Gotta Hurt: Dr. David Geier Whoop sleep monitoring system Joan Benoit - 1984 Marathon Gold Medal Performance Dr. Chris Segler Run To The Top interview Dr. Irene Davis Run To The Top interview Jonathan Beverly Run To The Top interview Follow Dr. Geier on Twitter Follow Dr. Geier on Facebook Dr. Geier's Podcast page We really hope you’ve enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you! -- Thank you to our sponsors for supporting Run to the Top Enter to win a FREE 6-Pack of Perfect Amino from BodyHealth   Send an email to info@pacifichealthlabs.com with the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

It was the hottest Boston Marathon in history.   Heat waves blurred the horizon as Jack and his competition toed the starting line, their uniforms already drenched in sweat. It was over 100 degrees, and spectators lined the course with sprinklers and garden hoses at the ready to cool off passing runners.   40 percent of the field dropped out that year, but, through smart racing and pure grit, Jack gradually worked his way into the lead and then into history as he crossed the line the champion of the 1976 Boston Marathon with a finishing time of 2:20:19.   The race was nicknamed - appropriately enough - the “Run for the Hoses”, and it was one of the biggest defining moments of Jack’s life.   “One” being the operative word.   Jack went on to record a personal best of 2:11:17 at Boston in 1978 and qualified for 3 consecutive Olympic Trials in the marathon in 1972, 1976, and 1980.   Jack also taught sports psychology at Tufts for 26 years and now works as a training consultant to the Dana-Farber Marathon Challenge through which he has raised over $30 million for breast cancer research.   Jack has no shortage of insight when it comes to mental game, and he loves sharing that insight to help other runners.   Listen in as Jack discusses his tips and tricks for setting goals, bouncing back after bad races, and finding happiness in the process.     Here are some of the topics we’ll discuss today:   How Jack started running Jack’s progression from underdog to Boston Marathon winner The 1976 Boston Marathon Jack’s background in sports psychology Why it’s important to differentiate “victory” and “success” Jack’s advice on setting goals How to bounce back from a bad race   Questions Jack is asked:   3:55 How was your experience at ZAP Fitness? 6:15 How did you first get into running and what really sparked your passion for the sport? 19:45 What were the conditions for 1976 Boston Marathon? 21:13 Did your strategy change going into that race? 26:17 What were the last 8 miles of that race like for you? 31:58 How did it feel having the crowd cheering for you as you won the Boston Marathon? 37:03 What do you advise runners to do in regards to setting goals or multiple goals per race? 46:02 Why should we differentiate “Victory” from “Success”? 49:20 How do you advise runners bounce back from a ‘bad’ race? 57:13 How much time did you give yourself to ‘grieve’ over a disappointing race? 1:00:31 What’s next for you?   Quotes by Jack:   “I just almost had to keep pinching myself. ‘Is this really happening? I’m really winning the Boston Marathon!’” “Too much focus on the outcome will contaminate your performance….The process by which - if we attend to that, then the outcome becomes a byproduct of that process, and we have much more control over the process as opposed to the actual outcome.” “Part of the human condition is that we tend to confirm our greatest fears to ourselves, and if our greatest fear is to lose a race, we increase the likelihood of that happening by whatever means.” “Having a secondary goal to fall back on when we know the first one is gone - that can help keep your feet in the fire. If somebody goes to the starting line of...a marathon...wanting to qualify for Boston, and now their splits are telling them that’s not going to happen. You don’t want to just throw the whole thing out and find yourself giving up, and now you take nothing away from the race other than beating up on yourself….Have a secondary goal going in that you can fall back on.” “Victory is purely defined by the results, and success can be defined by an internal measure of what you did against what you felt you had to give.” “It’s running smart first, and tough second, and taking your last effective steps at the finish line and crossing the finish line knowing that no matter how else you may have executed the race, you probably could not have run any faster.”   Take a Listen on Your Next Run     Want more awesome interviews and advice? Subscribe to our iTunes channel   Mentioned in this podcast: Once a Runner Boston Marathon Dana-Farber Marathon Challenge Follow Jack on Twitter     We really hope you’ve enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you! -- Thank you to our sponsors for supporting Run to the Top Enter to win a FREE 6-Pack of Perfect Amino from BodyHealth     Send an email to info@pacifichealthlabs.com with the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!    

What if someone told you there is no “correct” stride? That, just like our fingerprints, everyone’s optimal stride is unique to them? While this goes against the grain of what we runners have been taught, Jonathan Beverly has the proof to back it up. The author of a new book called Your Best Stride, Jonathan is a coach, lifetime runner, and expert in running shoes and the running industry. He writes for Runner’s World and Outside Magazine just to name a few, and he also served as editor of Running Times from 2000-2016. Today Jonathan’s going to share with us some shocking information on the myths surrounding running shoes and what constitutes a perfect stride, how to counter those lifestyle habits detrimental to your stride, and how to master the best stride for you and your performance. Here are some of the topics we’ll discuss today:   Jonathan’s new book Your Best Stride Why there is no “correct” stride Stride signature and preferred movement path Why foot strike is overrated The perils of sitting down and other lifestyle habits How to counter the effects of these habits How to avoid “ruts” Universal form cues all runners should know   Questions Jonathan is asked: 3:48 What is your background and how did you become passionate about running? 6:32 What prompted you to start a writing career centered around running? 9:26 Can you tell us about Your Best Stride and what inspired you to write it? 16:03 Why is foot strike overrated and what should runners focus on instead? 19:30 You argue there is no “correct” stride. Why? 22:37 How does sitting down a lot affect stride? What are some other bad lifestyle habits for stride efficiency? 25:42 How does driving, typing, and scrolling through your phone affect posture and arm carriage? 27:27 How can people counter the effects of these lifestyle habits on their strides? 31:07 What areas of the body should runners focus on strengthening most? 38:01 How does switching up terrain and race distance help improve stride and overall performance? 41:53 Should runners switch the types of shoes they run in regularly? 44:05 What are the myths surrounding running shoes? 47:47 What are some universal form cues all runners should follow? 50:37 Is it more important to strengthen our weak spots than it is to try and consciously change our form? 52:01 How should runners determine which shoes are right for them and their bodies? 54:42 What’s next for you? Quotes by Jonathan:   “The kinetic chain starts at the hips, and if your hips are off, then everything else is going to be off. So the focus needs to move up, and [foot strike] is the consequence of an effective stride - it’s not the cause of it. If you try to correct the consequence without addressing the cause, you end up with a mess.” “You can think of your stride like your voice. I’m hearing you talk now and it’s the first time we’ve talked, but the next time I hear you I’ll recognize you. And you shouldn’t sound like me - you should sound like you. You vocal chords are different, the length of your neck is different, the size of your lungs is different - all of those things go into creating your voice. And it’s the same thing with your stride.” “Because we’ve been sitting so long, a lot of us can’t actually [extend our hips] anymore….If we try, it’s sort of like opening a screen door that only has a hinge one way. If you’re pushing it the other way, you’re going to break the door frame.” “[Running drills] aren’t cueing a certain type of stride - they’re just changing the motion, changing the muscle recruitment so that your body starts noticing that ‘oh, if I use the glute instead of the hamstring, we can go easier and faster’.”   Take a Listen on Your Next Run    Want more awesome interviews and advice? Subscribe to our iTunes channel   Mentioned in this podcast: Book: Your Best Stride by Jonathan Beverly Road Runners Club of America Article: 5 Common Myths About Running Shoes by Jonathan Beverly Run to the Top Interview with Irene Davis Run to the Top Interview with Danny Dreyer Book: The Story of the Human Body by Daniel Lieberman Jonathan’s website Follow Jonathan on Twitter   We really hope you’ve enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you! -- Thank you to our sponsors for supporting Run to the Top Enter to win a FREE 6-Pack of Perfect Amino from BodyHealth    Send an email to info@pacifichealthlabs.com with the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!    

After LA native and trail runner Caitlin Landesberg discovered she was gluten intolerant, she felt left out when she could no longer partake in the ritual post-workout beer with her friends.   To most runners, this ritual is a familiar one and part of what makes the sport so gratifying. Kicking back with friends after a workout or a race and having a well-earned beer (or, ya know, maybe a few) is an important facet of running and one that goes way back. The celebration (and often commiseration) following a race is a key component to our camaraderie as runners, and beer plays a big role in that.   To Caitlin, running just wasn’t the same without this component, and so she began looking for a satisfying gluten-free beer that would quench her thirst for the rich, full taste to which she was accustomed.   Coming up empty, Caitlin decided to just make her own, and, after a lot of trial and error, Sufferfest Beer Company was born.   Specializing in gluten-removed beer, Sufferfest’s mission is to build community in the running world and provide hardworking athletes with the reward they deserve.   Caitlin is continually working to create not only a great tasting beer but a beer also enriched with vitamins and minerals to help you replenish what you’ve lost and bounce back faster. Listen in as Caitlin shares how she is working to change the worlds of craft beer and running alike. Here are some of the topics we’ll discuss today: Caitlin’s athletic background Symptoms of gluten intolerance Challenges Caitlin faced when going gluten-free How Sufferfest Beer Co. got started How to make gluten-removed beer Caitlin’s mission to change the worlds of beer and running   Questions Caitlin is asked: 3:12 What is your background as a competitive trail runner? 6:25 How did you find out your had a gluten allergy? 9:43 What challenges did you face when you began adjusting your diet? 11:58 How did you begin brewing your own beer? 15:55 How do you remove the gluten from your beer? 19:17 Could your friends tell the difference between your initial homebrew and commercial beer? 22:47 Were you doing this on the side or did you leave your job to do this? 25:50 Was it difficult finding distributors for your beer? 29:35 How did you come up with the name Sufferfest? 32:07 Where can people buy Sufferfest beer? 38:42 How do you wish to impact both the worlds of craft beer and athletics? 43:17 What makes conservation and sustainability so important to you and your team? 46:14 What’s next for you and Sufferfest? 48:09 If you could pick the worst/most gratifying race you’ve ever run, the best Sufferfest, what would it be?    Quotes by Caitlin:   “Now I run mostly for fun, I run with friends, I run to….gosh, to just sort of feel alive.” “You would look at me and say this person’s in shape - she eats pretty well and of course runs quite a bit and treats her body pretty well, but I was all sorts of wrong at the time.” “It was just kind of the trial and error of seeing how far I could take something and see how good I could make something taste for myself for very selfish purposes is what sort of led me down this road.” “That was the big aha moment for me was being able to pass my beer around that was made in this gluten-removed methodology, and people just drank it and loved it. And I didn’t even have to say anything about it, and that’s the beauty of it….just enjoying the basic ritual of having a beer with friends.” “After a hard day out there whether you’ve been hiking or swimming or what have you - whatever you do to kind of feel like you’ve earned it….I want something satisfying and premium and not low-calorie.” “I think when we’re all drinking together, we have that camaraderie that we’ve just really writhed and ailed, and that’s sort of the best feeling at times: to finish together and talk about what you’ve just endured.” “We’re celebrating of course, and that’s part of training: to take days off or take time to celebrate achievements. But how can beer also aid in bouncing back and recovery?”   Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel   Mentioned in this podcast: Sufferfest Beer Company Brewers Clarex Ragnar Follow Caitlin on Twitter    We really hope you’ve enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you! -- Thank you to our sponsors for supporting Run to the Top Enter to win a FREE 6-Pack of Perfect Amino from BodyHealth     Send an email to info@pacifichealthlabs.com with the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

Cherie Gruenfeld exemplifies the ability to remain competitive regardless of age.   Much like many of our listeners, Cherie picked up endurance sports a little later in life - starting running in her early 40s and triathlons in her late 40s.   Now at the age of 73, she is one of the most heavily decorated Masters triathletes in the world and still competes in half Ironmans to this day.   In this episode, Cherie walks us through her late entry into competitive running and triathlons, her philosophy for finding continued success in the sport, and a little about her nonprofit organization through which she works to help underprivileged kids achieve more than they ever thought possible.   Between her advice on longevity in the sport and her outlook on self betterment (even when that may no longer mean setting PR’s), Cherie’s story has something for everyone. Here are some of the topics we’ll discuss today: What motivated Cherie to start running and competing in triathlons How she has maintained her competitive streak, both physically and mentally What makes the Ironman World Championship at Kona so special to Cherie How Cherie is giving back through sport and opportunity Questions Cherie is asked: 3:25 What is your athletic background? 5:14 What inspired you to start running? 8:36 Did you have any setbacks or struggles when you first started? 10:12 When did you realize you had the potential to be a competitive triathlete? 10:55 How did you get interested in triathlons? 19:04 Did you know at your first Kona event that you could become one of the most decorated Masters triathletes in the world? 19:45 What did becoming the first woman over age 55 to complete an Ironman in less than 12 hours mean to you? 23:14 Why did you select Kona as the event you wanted to break the 12-hour barrier? 24:18 What makes Kona so special to you? 26:21 What makes Kona something you look forward to year after year? 28:22 Is Kona the Boston Marathon of triathlons? 28:44 Which part of the triathlon is your strongest and which is your weakest? 30:25 Is trying to set new goals within each component of the triathlon part of what keeps you going? 36:47 How has BodyHealth helped you compete at such a high level for so long while remaining healthy? 39:21 Do you attribute much of your success to these supplements and how did you feel prior to and after using them regularly? 41:39 Besides the supplements, what other tips do you have for maintaining competitive longevity? 43:32 What is your organization, Exceeding Expectations, and what is its mission? 49:12 What’s next for you?   Quotes by Cherie: “I would never have guessed that I would have had the opportunities that I did.” “If you have to ask (about Kona), you haven’t been there.” “There’s a bonding among all Ironmen; you meet another Ironman on a plane and you don’t even have to ask questions, you just automatically know certain things about the character of the person.” “My swim and my bike are within 10 or 15 minutes of what they used to be, but the run? There’s no way that I am going to run a 4-hour marathon in an Ironman any longer. But I’m still one of the top runners in the age group.” “You cannot race the way you used to; you simply are NOT going to, and you have to accept that.” “Sleeping is critical to being ready for the next day.” “Don’t wait till you’re a Masters athlete to start thinking about maintaining health and longevity, because if you intend to stay in this for the long haul, you gotta start when you’re younger. You have to develop these good, healthy habits, you have to understand that you’re not invincible, that you can be taken down and it’s up to you to take care of yourself so that some of that doesn’t happen.” “It’s never too late to be what you might have been.” Take a Listen on Your Next Run    Want more awesome interviews and advice? Subscribe to our iTunes channel   Mentioned in this podcast: IRONMAN WORLD CHAMPIONSHIP BodyHealth supplements homepage Exceeding Expectations Foundation Challenged Athletes Foundation   We really hope you’ve enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you! -- Thank you to our sponsors for supporting Run to the Top Enter to win a FREE 6-Pack of Perfect Amino from BodyHealth     Send an email to info@pacifichealthlabs.com with the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!  

When ultramarathoner and running guru Danny Dreyer attended a tai chi class in 1999, a lightbulb went off.   He believed the martial art’s principles of alignment, relaxation, and balance might allow him to finally make the next leap in training, and he wasn’t disappointed.   After he began incorporating tai chi into his running, Danny not only witnessed dramatic improvements in his performance, but he also wasn’t getting injured any more.   In fact, he’d finish a run feeling exactly the same as when he started.   Wishing to share his discovery, Danny founded ChiRunning through which he’s helped thousands of runners conquer injury and run more efficiently to reach new levels.   A mindful and process driven exercise rather than simply a means to an end, ChiRunning is also known as “moving meditation”, and it’s helped both recreational and elite athletes reduce impact for improved health, better performance, and more enjoyable running.   Listen in as Danny discusses the benefits of ChiRunning as well as how you can achieve the technique so many runners swear by today. Here are some of the topics we’ll discuss today:   A little about Danny and ChiRunning The ChiRunning technique Scientific evidence for the benefits of ChiRunning Danny’s opinion on footwear How to accomplish the ChiRunning technique Body Sensing ChiRunning School Success stories and elite runners that use this technique Questions Danny is asked:   3:05 What is your background with ChiRunning?   6:56 What are the principles of Tai Chi and how are they incorporated into biomechanics?   12:01 What is the foot-strike with ChiRunning?   13:44 What did the 2012 ChiRunning study at UNC - Chapel Hill involve?   18:29 In this study, how did shoes affect ChiRunners?   23:48 What is the ChiRunning technique?   28:41 What about cadence and stride rate?   29:35 How long does it take for a runner to learn this new motion?   30:30 How does this help or help prevent injury?   34:20 How would you advise runners adjust their form into ChiRunning?   37:43 What is Body Sensing and what are the benefits?   42:24 Is it more real-time analysis vs. post-activity analysis?   43:19 How is Body Sensing taught?   46:52 Do Runners need shoes for pronation / supination?   48:27 Do you do online consultations?   54:39 Listener question: Do people see significant improvements in their running times with ChiRunning?   Quotes by Danny:   “[ChiRunning] is all about really having great posture (really working on your posture)....working from your core or from your center but relaxing everything outside that. It’s really different than how most runners run.” “I would come back from a run and not even feel like I had gone for a run, so I thought ‘there’s something to this.’” “Tai Chi is based on how the body is designed, and how the human body is designed is all the big muscles and larger and stronger muscles are in the area of your core - or your “center”. Now in Tai Chi they call your center your “dantien”, and they call it your “power center”. It’s the place from which you move.” “Where do most of the running injuries happen?....From the knees on down….So what does that tell you? People are using all the teeny tiny, much smaller muscles to run with instead of all the big strong muscles in the middle.” “The running form is what’s important - not the shoes.” “As your knees bend as you pass over your support stride, then it turns into a very circular stride like your feet are going around in a wheel motion - like you’re pedaling a crankset to a bicycle.” “It’s also about reducing your impact. So not only are you getting faster easier, but you’re not creating any impact, which can wear out your muscles, joints, brake pads, things like that.” “I love that phrase ‘run yourself into the ground.’ That’s how a lot of people run: into the ground instead of across the ground.” “What I’ve come up with is 104 lessons - that’s one lesson a week for two years. And I did a video of each lesson, and then I did an audio to take with you on the run so people can download the audio and I’m talking in your ear while you’re learning [ChiRunning].”    Take a Listen on Your Next Run  Want more awesome interviews and advice? Subscribe to our iTunes channel   Mentioned in this podcast: ChiRunning Study on ChiRunning’s Benefits ChiRunning Love Letters ChiRunning School (two years’ worth of video lessons to help you master ChiRunning) Follow Danny on Twitter   We really hope you’ve enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you! -- Thank you to our sponsors for supporting Run to the Top Enter to win a FREE 6-Pack of Perfect Amino from BodyHealth    Send an email to info@pacifichealthlabs.com with the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!  

Most of us have been there. You’re in the thick of training just a few weeks away from your big goal race, and then one morning you step out of bed to feel a new pain - a pain far worse than the everyday soreness you know too well. *insert expletive* So what does the doctor prescribe? You guessed it. Time off. These two words are pretty much the last thing we runners want to hear after months and months of hard work, and the thought of scrapping all that work and starting over after your goal race has come and gone can be demoralizing. But it doesn’t have to be that way. Enter Dr. Christopher Segler of Doc On The Run, a San Francisco-based practice that specializes in podiatry and running injuries. An accomplished marathoner and Ironman triathlete, Chris knows full well how frustrating injuries can be, which is why he’s devoted his life’s work to getting sidelined runners healthy and back to the grind as fast as possible. So what’s the first step to a speedy recovery? According to Chris, don’t take time off. You read that right. Despite those conventional protocols to which we’re accustomed (“six weeks off” ring any bells?), Chris maintains time off is not only unnecessary, but it’s also counterproductive to recovering from most injuries. In this episode of Run to the Top, Chris will dispel the myths surrounding injury and discuss better alternatives to time off - methods that help you bounce back not only stronger than before but also equipped with the knowledge crucial to preventing future injury. Here are some of the topics we’ll discuss today: A little about Chris and Doc On The Run The most common causes of injury among runners Stresses and lifestyle habits that contribute to injury Chris’ thoughts on minimalist and maximalist shoes Why inactivity is counterproductive to recovery When time off is actually warranted How to remain active while recovering Questions Chris is asked: 3:10 Tell us about yourself as an athlete as well as Doc On The Run. 6:08 What have you found to be the most common cause of injury? 7:27 What are the typical causes of plantar fasciitis and  metatarsal stress fractures? 11:14 How would you advise people maximize their 'stress threshold' without exceeding it? 13:20 How familiar are you with Irene Davis and her research? 14:29 Do you think that footwear causes injuries? 17:07 Do you advocate minimalist shoes? 22:34 When should a runner avoid using minimalist shoes? 24:48 What do you mean when you say that runners have an unfair advantage when it comes to recovering from injuries? 29:46 Why is inactivity the last thing a runner needs when recovering from an injury? 36:55 Why does conventional medicine have such difficulty with treating runners? 37:42 What should runners actually do to facilitate recovery for different types of injuries? 44:58 How should an injured runner know when it's time to swap out running for a lower impact activity to aid recovery? 48:39 How can runners determine which cross training activity best suits their injury? 49:57 Will anti-inflammatories inhibit recovery? 56:26 The Final Kick Round Quotes by Chris: “That’s the way I’ve really shaped my practice is to help runners achieve their goal - not just make their pain go away.” “People say running causes running injuries, and that’s just not true.” “A news guy was interviewing a highway patrolman, and he was talking about snow - it had just started snowing in Lake Tahoe. And then while they were standing there talking about this, there was actually an accident right behind them….And so the interviewer said to the highway patrolman, ‘Well isn’t it true that snow causes accidents?’ And the highway patrolman looked at him like he was an idiot, and he said, ‘No, driving too fast for conditions causes accidents.’” “I believe you only have so much stress that your body can take, and if it’s too much then something breaks.” “The overwhelming majority of children actually run as forefoot or midfoot strikers. 85% of adults run as rearfoot strikers. 85% of adults who run as rearfoot strikers have also all been wearing some sort of shoe that has an elevated heel usually somewhere roughly in the vicinity of 12mm for pretty much their entire lives.” “I believe that most runners who have been habitually active - that cycle of tissue damage and tissue repair effectively trains your immune system and your body to heal injuries faster.” “Most runners don’t feel good when they don’t run, and it’s not because they’re exercise addicts. It’s because their physiology is different.” “I think it sets up a whole chain of recurring injuries when you stop running.” “The doctors look at it and they say if you want this one thing - this one injured thing to get better - you have to pay for it by this whole protocol that we use in America as the standard treatment. And they don’t even mention that you’re going to have this enormous risk of recurring injuries that may or may not ever go away.”   Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel   Mentioned in this podcast: Doc On The Run Run to the Top interview with Dr. Irene Davis Newton Gravity 6 RunnersConnect Running Form Course Book: Iron War Video: Peanut Butter Jelly Time (listeners beware) Garmin Forerunner 910XT Follow Chris on Twitter We really hope you’ve enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you! -- Thank you to our sponsors for supporting Run to the Top Enter to win a FREE 6-Pack of Perfect Amino from BodyHealth Send an email to info@pacifichealthlabs.com with the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

You know your body better than anyone else, so you know when things aren’t feeling “right”. Unfortunately, traditional healthcare doesn’t typically cater to runners. Reference ranges are determined without the athlete in mind, and when you express symptoms of fatigue, weight gain, or maybe IBS to the average practitioner, you’re often prescribed medication as a short term solution to a longterm problem. Enter functional diagnostic nutrition practitioner and “biohacker” Christopher Kelly. Chris is the founder of a company called Nourish Balance Thrive that provides athletes with science-based, personally customized support programs based on their unique wiring. A program is created with an athlete’s specific biomarkers in mind, which are substances indicative of disease, infection, or environmental exposure that help Chris and his team pinpoint what might be holding that athlete back. Chris then creates a special diet and lifestyle plan that will trigger optimal gene expression (i.e. allow you to achieve peak athletic performance, improve your longterm health, and, ya know, just make you feel really, really good). After effectively reversing his Type II diabetes and going from recreational cycler to now pro, Chris wanted to share the methods he discovered through trial and error with athletes like him.   He started Nourish Balance Thrive back in 2013, and he’s now working with two medical professionals and two engineers to develop software for blood interpretation that he believes will change sports medicine (and healthcare in general) as we know it.   Listen in as Chris discusses “biohacking” and explains two biomarkers he and his team have found to be paramount to performance and longevity.   Here are some of the topics we’ll discuss today: Key biomarkers and their importance Chris’s personal story and reversing progressive diabetes Understanding diet and dietary adjustments How training slow can increase your performance The role of stress in our lives   Questions Chris is asked: 4:40 Tell us about Nourish Balance Thrive 5:26 How do you help athletes adjust diets and lifestyles? 7:31 What is Fasting Blood Glucose? 9:17 How did your team determine optimal reference ranges? 10:41 How does elevated fasting blood glucose work as a biomarker and what does it mean? 11:21 What is Hemoglobin A1C? 12:22 Where do traditional reference ranges for elevated fasting blood glucose come from? 17:18 So you studied people who are pre-diabetes? 18:30 What factors might cause Hemoglobin A1C to be falsely high? 20:26 What elevates these numbers? 23:42 How did you reverse your Type 2 Diabetes? 26:38 Should endurance athletes move to a diet higher in fat and protein vs. carbs? 28:52 Does everyone have some degree of gluten intolerance? 30:13 How do you test clients for food allergies? 34:13 What foods should be temporarily avoided for food allergen diagnostics? 35:30 How do you ensure people notice differences or changes? 38:02 Did you have difficulties removing these foods from your diet? 40:18 What is Polarized Training? 43:20 Does this affect ‘perceived effort’? 45:46 How should runners monitor Heart Rate? 47:04 How does stress relate to Hemoglobin A1C and Fast Blood Glucose? 50:23 What about nutrient deficiency? 55:27 Are probiotics helpful? 57:07 How can listeners find you and what services can you offer them? 1:01:37 Final Kick Quotes by Chris: “You can’t possibly fix a problem without understanding what caused it.” “It’s always interesting to look at a study that’s being done on people who don’t have a problem.” “I wouldn’t try and claim that everybody is sensitive to gluten, nor would I try and claim that removing gluten from your diet makes it a healthy diet.” “Let’s say you’ve got the suspicion that you’re sensitive to milk or cheese or soy or nuts or gluten or something else, the gold standard is to remove those foods from your diet for a period, see how you do and then experiment with reintroducing them.” “Every time I go and do something, I’m always looking for small differences.” “I find that once you get good at noticing these small changes, you won’t just notice them in your environment around you, you’ll also notice them in yourself.” “One person’s greatest problem is going to be not an issue at all for the next person and vice versa.” “Different people respond in different ways to stress and your job is to find the tools that allow you to appropriately manage stress.” Take a Listen on Your Next Run   Want more awesome interviews and advice? Subscribe to our iTunes channel   Mentioned in this podcast: nourishbalancethrive.com Elite Performance Program Blood Glucose Test Kit Dr. Bryan Walsh metabolicfitnesspro.com Generation UCAN Superstarch Book: Counterclockwise - Ellen Langer Book: The Big Book of Endurance Training and Racing - Philip Maffetone Book: The Endurance Handbook: How to Achieve Athletic Potential, Stay Healthy, and Get the Most Out of Your Body - Philip Maffetone Jeff Galloway on Run To The Top Chris Kelly's Podcast Book: Ready to Run - Kelly Starrett Fasted State Training article from Ultra Running   We really hope you’ve enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!    

Since Christopher McDougall popularized the practice in his 2009 publication of Born to Run, more and more runners have been opting for minimalist shoes or, ditching the foam altogether, barefoot running. Followers of the barefoot movement maintain the practice both significantly reduces injury and improves running performance. But is there real, scientific proof to back these claims? According to Dr. Irene Davis, the answer is a resounding yes. Irene is one of sport’s leading experts on running biomechanics and injury as well as the most credible minimalist shoe and barefoot running advocate in the world. A professor in the Department of Physical Medicine and Rehabilitation at Harvard Medical School, Irene’s research revolves primarily around the relationship between lower extremity mechanics and injury. She’s devoted the last decade to developing protocols to alter runners’ gait patterns and thereby reduce those mechanics known to cause injury - mechanics, as Irene has learned, often caused by footwear. Listen in as Irene explains how the evolution of footwear has ultimately come to defy our own. Here are some of the topics we’ll discuss today: Irene’s background and running biomechanics research How Irene became a barefoot and minimalist shoe advocate Why injury rates are so high among runners Differences in biomechanics between traditional shoes, minimalist, and barefoot How to modify running gait to reduce risk for injury and improve performance How to strengthen your feet How to transition to minimalist shoes/barefoot running if interested Minimalist shoe brands Questions Irene is asked: 4:30 What research are you involved in? 4:54 How did you get involved in biomechanics research? 5:36 Were you initially working with the general public or professional athletes? 6:22 Given your prior background, when and why did you become a barefoot running advocate? 9:12 Why do you think so many runners get injured every year? 10:44 Why do you believe supportive footwear is causing injuries? 14:03 Are these shoes encouraging heel-striking? 16:29 Is it correct to assume that strengthening your intrinsic and extrinsic muscles will correct issues? 18:46 Why do shod runners with a forefoot strike have the best loading-rates? 21:04 How should someone go about altering their stride? 24:07 What is ‘doming’? 26:35 How could a runner perform weight-bearing exercises while doming? 30:38 Can an injured runner do these exercises? 31:27 Are there significant differences in alignment between runners in shoes and barefoot runners? 32:35 How is dynamic stability affected by footwear from barefoot to minimal to standard running shoe? 38:48 What brands of minimalist shoes would you recommend? 43:07 Where do you see the future of barefoot running going? 45:06 As a barefoot runner, can you run on any surface or are some more preferred? 49:41 How can a traditional runner transition to barefoot running? 55:01 The Final Kick Round Quotes by Irene: “Based on our hypothesis, barefoot running really is the model we should be using in terms of running style because it’s closest to the way that we were adapted to run.   There is something called the “mismatch” theory of evolution that says we’re not using our bodies in the way they were adapted….and saying we’re not eating the food we were adapted to eat. But I like to extend that also to running because I think that the footwear that we have gotten ourselves into….has actually changed the way that we run so that we are not running in a way that we were designed or adapted to run.   We need to be open to new ideas, and you may need to evolve in your thinking. What the truth is today may not be the truth 10 years from now, and the truth 10 years ago may not be the truth today.   Running is in our genes: you don’t need to be taught to run. You run automatically as you develop. It’s one of the motor skills you develop as a child, and so running is something that is innate in us. You do it for survival, and so it shouldn’t be an activity at which we get injured at such a high rate….It would be like birds getting wing injuries or fish getting fin injuries at a high rate.   If you think about it, if you were jumping off a high step and you were going to land in sand, you’re going to stiffen your leg. But if you know that’s concrete that you’re landing in, you’re going to soften your leg. And we do it without even thinking about it….So if you take someone who’s adapted to cushioning and have them run without cushioning, their load rates are going to be much higher.   If you consider the fact that there’s a 52% lifetime risk of developing achilles tendonitis….and most people are heel-strikers, then you start to wonder perhaps if people were landing on the ball of their foot and actually resulting in stiffer, stronger tendons, maybe that rate - that statistic - would be significantly lower.   There is evidence that the more you take away from the foot, the greater tendency you have to land on the ball of your foot….and we have basically shown that forefoot strikers in general have lower rates of loading than mid-foot strikers or forefoot strikers.   ‘Lose the foam and dome!’ ‘Minimal footwear running is science and evolution in perfect harmony.’   Take a Listen on Your Next Run   Want more awesome interviews and advice? Subscribe to our iTunes channel   Mentioned in this podcast: Irene's Study on Foot Core Michael Ryan's Study on Partial Minimalist Shoes Shoe: Innovate Bare-XF 210 Shoe: Merrell Pace Glove  Shoe: Xero Prio Shoe: Vivobarefoot Shoe: Teva Shoe: Nike Air Pegasus  Shoe: Vibram Five Fingers  Book: Born to Run Follow Irene on Twitter   We really hope you’ve enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you! -- Thank you to our sponsors for supporting Run to the Top Enter to win a FREE 6-Pack of Perfect Amino from BodyHealth     Use coupon code TINA for 10% off at Saucony.com  

Stacy Sims - Fuel For What You’re Doing: Rethinking Fueling and Hydration   There are a lot of options for fueling and hydration products on the market. But beyond taste and marketing lies efficacy: is the product doing the job you need it to do when you need it to do it? There are also some misconceptions and myths that, while generally accepted, are not actually based in physiological fact. And muddying the waters further are the inherent physiological differences between men and women. If you’ve ever been confused standing in front of a sports drink display, you’re not alone.   Enter Stacy Sims, an Environmental Exercise Physiologist and Nutrition Scientist specializing in sex differences of heat and/or altitude stress, recovery, genetics, and nutrition  to moderate adaptive responses for performance. Stacy is a Senior Research Fellow at The University Of Waikato and author of ROAR, which helps women understand and work with their physiology for better performance.   That’s not to say that there’s no information in here for men. Stacy passionately explains the why’s and when’s of fueling, hydration and more for both men and women. This episode will help you re-evaluate your fueling and hydration strategy to provide more optimal results.   Here are some of the topics we’ll discuss today:   Issues with the product functionality of the modern sports drink industry. How to fuel and hydrate while training vs. while racing; and how needs change based on environmental conditions and gender. What causes most cramping while running (it’s not what you think). Why drinking more water isn’t necessarily helpful. The specific needs of female athletes and how oral contraceptives compromise performance. The best natural sources of sugar.   Questions Stacy is asked: 3:37 What is your background in endurance sports? 4:35 What prompted your interest in Nutrition Science and Environmental Exercise Physiology? 5:25 What was your mission with Osmo, what is your mission now with Nuun and what is the history of the sports drink industry? 6:59 Has the sports drink industry been geared more towards palatability than osmolality? 8:55 Have you discovered that it’s better to separate fueling and hydrating altogether? 10:55 How does this play into recovery & post-workout drinks? 12:45 What would be a good fuel strategy during a marathon or long run? 14:36 How do you feel about all natural gels? 16:01 Why are you not a fan of electrolyte pills or salt tabs? 18:34 Does cramping have anything to do with dehydration or potassium deficiency? 19:43 How should a runner determine how and when to hydrate as well as to take electrolytes? 21:57 How do women’s hydration needs vary throughout the stages of their menstrual cycle? 23:49 How should a woman who is having her period leading into a race alter her hydration strategy? 24:40 What do you mean by “Women are not small men” and how do men’s and women’s protein and carb requirements differ? 27:30 Are you not a proponent of oral contraception for high performance female athletes? 29:04 What would you suggest to female athletes as a safe alternative to the pill? 30:07 What is your take on the popular high fat / low carb diet in general and for men vs. women specifically? 33:01 Do women need carbs as endurance athletes? 33:36 Does sugar actually inhibit one’s ability to use fat as fuel? 35:01 Out of all the different types, which sugars are best? 36:39 What about honey? 37:06 What are the best solid foods to use to fuel for training and competition? 38:28 How does ambient temperature affect how people process different foods? 38:41 What should people consume post-run, especially post-workout or post-long run to facilitate glycogen repletion, fluid balance and overall recovery? 40:16 How has your partnership with Nuun been so far and what’s in the works with them? 43:08 What is the new product Nuun just released? 47:50 The Final Kick Round Quotes by Stacy:     “No one’s really pushing down on ‘we need fluid first’, because you can live 3 or 4 days without hydration and you can live 7-90 days without food; so from a functionality and a physiological point, you really want to look at the hydration and not the carbohydrate intake.” “A sports drink is like a sofa bed; it’s not a good bed, it’s not a good sofa, because you’re trying to merge two things that shouldn’t be merged.” “When we think about all this engineered nutrition, you’re taking concentrated carbohydrate and putting it in this compromised gut.” “It’s not about eating a whole bunch of food at once, it’s a sip, sip, nibble, nibble approach.” “Use water for something up to an hour, but if something’s intense you need more than water, because water doesn’t hydrate.” “After 2 hours… your thirst is not a very good representation of what’s happening.” “Getting people to understand that what you read in a general scope does not necessarily apply to women because the research hasn’t been done on women.”     Take a Listen on Your Next Run   Want more awesome interviews and advice? Subscribe to our iTunes channel   Mentioned in this podcast: Dr. Stacy Sims - The University of Waikato profile Book - ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life nuun performance Urine Test Strips Metromint Water Dr. Constance Lebrun "No Sweat": Nina Stachenfeld OCP research article https://seleneyeager.com/ Running On Real Food blog Kara Gaucher’s blog mobilitywod gear Book: Becoming a Supple Leopard - Kelly Starrett Follow Stacy on Twitter We really hope you’ve enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you! -- Thank you to our sponsors for supporting Run to the Top

Running podcast to motivate & help runners of every level run their best. Sinead Haughey interviews running influencers, scientists, psychologists, nutritionists, & everyday runners with inspiring stories.