The Strength Running Podcast

Creatine is now one of the most hyped supplements with promises of faster recovery, leaner muscle gain, and even increased strength and power. But should distance runners consider adding it to their routine? Is it worth the benefits while considering its drawbacks. Brady Holmer is a physiologist, 2:24 marathoner, and author of the Physiologically Speaking [https://www.physiologicallyspeaking.com/] and Run Long, Run Healthy newsletters (the latter was previously authored by legend Amby Burfoot). He joins us to discuss: * What is creatine and what it does * Its benefits (and caveats with those benefits) * Potential drawbacks * Timing and dosing of creatine * Whether it's ultimately worth it for endurance runners You can also follow Brady on X [https://x.com/b_holmer] for commentary, new science, and humor. Thank you 2XU! If you haven’t tried 2XU [https://2xu.com/] technical compression gear, you’re missing out. 2XU has been the world leader in performance compression for 20 years, helping runners feel better and recover faster with compression gear that’s backed by scientific evidence. Their graduated compression gear is engineered to improve blood flow and performance while speeding recovery. My personal favorites include the Light Speed React half-tights (with tons of pockets for your phone and fuel!) as well as their Ignition Shield tights (for colder weather). Knowing that their gear is engineered for runners by runners and backed by research makes me absolutely love 2XU. Go to 2xu.com [https://2xu.com/] and use code “JASON” in all caps to get 20% off sitewide, except clearance items or wetsuits. Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO [https://www.moboboard.com/] 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 [https://www.moboboard.com/]. Thanks to The Performance Training Journal! The Performance Training Journal is now available on Amazon [https://amzn.to/3oY9gK8] 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 [https://amzn.to/3oY9gK8].

My client Brandon has had an amazing few years: he resolved several imbalances, improved his stride, healed ITBS, ran PR's in 4 major race distances, and also set a few training mileage PR's .... wow! In this episode, he explains how he turned his running around and got faster, healthier, and able to train even more. A big part was his embrace of strength training with our High Performance Lifting [https://strengthrunning.com/high-performance-lifting/] program. For other options, see all of our Training Programs [https://strengthrunning.com/coaching/]. We discuss: * What his training was like before he made this transformation * How he changed his approach to running for the better * The distances that he set PR's in * The most important lessons he'd tell you if you want to improve Thanks Boulderthon! Boulderthon [https://www.boulderthon.org/] is a top 10 race in America according to USA Today and one of the best fall marathons according to Runner’s World. With a 5k, 10k, half marathon, and marathon, Boulderthon offers an amazing fall destination race weekend right at the foothills of the Rockies. Use code STRENGTH20 for $20 off the marathon or half marathon. Join me in Boulder, one of the top running destinations in the country, on September 28th, to experience the tight knit running community here, race on the epic streets of Boulder, and finish on historic Pearl Street. While I live in Denver, I travel to boulder probably once a week to run. It’s arguably one of the best running locations in the United States. There’ll probably be cool and crisp fall weather for racing fast, too. And don’t worry, Boulderthon is a BQ-eligible, USA Track & Field Sanctioned Event. Boulderthon is on track to sell out again this year so don’t miss out. Use code STRENGTH20 to save $20 on the marathon or half-marathon here [https://www.boulderthon.org/] and I hope to see you in Boulder this fall. Thanks 2XU! If you haven’t tried 2XU [https://us.2xu.com/]'s technical compression gear, you are missing out! I love their tights - if you’re following me on Instagram you’ve seen me wear these tights all the time. Two Times You has been the world leader in performance compression for 20 years - helping runners feel better and recover faster with compression gear that’s backed by scientific evidence.  Their graduated compression gear is engineered to improve blood flow and performance, while speeding recovery. Plus, they also have arm and calf sleeves for more targeted compression if you need it. The Light Speed React compression half-tights are my go-to now that it’s warming up here in Colorado. They’re built for speed, have enough compression to give me the support I want, and enough pockets for my phone and a lot of gels. Knowing that their gear is engineered for runners, by runners, and backed by research, makes me absolutely love 2XU. Go to 2xu.com [https://us.2xu.com/] and use code JASON (in all caps) to get 20% off sitewide (except clearance items or wetsuits). Again that’s code JASON for 20% off at 2xu.com

Dr. Victoria Sekely is a physical therapist, certified strength & conditioning specialist, and certified running coach. She is one of the brightest, most nuanced thinkers in the running space. In this episode, we answer YOUR questions about strength training! * How to balance running and CrossFit * When "something is better than nothing" might be wrong * Why pilates and yoga are not replacements for strength training * Why weight lifting shouldn't be aerobically demanding * Calf & soleus exercises she recommends * How to get confident adding weight to your strength exercises * A lot more! I am so impressed with Victoria that I hired her to help me build Bodyweight Power, our progressive, periodized bodyweight strength training program. If you’d like to learn more about it, go to strengthrunning.com/bodyweight-power/ [http://strengthrunning.com/bodyweight/] Please connect with Victoria on her Instagram page [https://www.instagram.com/trainsmartrunstrong/] or via her website [https://www.trainsmartrunstrong.com/] (she shares great stuff). 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 [https://www.previnex.com/] 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 [https://www.previnex.com/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. They’re now offering international shipping so if you live in the UK, Canada, Australia, or anywhere around the world, you can try Previnex as well. 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 [https://www.previnex.com/muscle-health-plus]! Thank you LMNT! A big thanks to LMNT [http://drinklmnt.com/strengthrunning/] 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 LMNT [http://drinklmnt.com/strengthrunning/]. 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. LMNT’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 LMNT [http://drinklmnt.com/strengthrunning/] to get a free sampler pack and get your hydration optimized for the upcoming season.

Bestselling author and acclaimed exercise science journalist Alex Hutchinson is back on the podcast! He is a regular columnist for Outside magazine writing the Sweat Science column [https://www.outsideonline.com/byline/alex-hutchinson/] and has contributed to publications such as the New York Times and the New Yorker. He’s a former member of the Canadian national team, holds a PhD in physics from the University of Cambridge, a master's degree in journalism from Columbia University, and conducted post-doctoral research with the National Security Agency. We're exploring the frontier: what Alex is most excited about from the latest research that has the potential to change how we train. We discuss everything from heat training, to high volume and how to distribute mileage, the effort paradox, and more. His newest book, The Explorer's Gene: Why We Seek Big Challenges, New Flavors and the Blank Spots on the Map [https://amzn.to/4jRg4RA] is available now. His prior books are some of my favorites, from the bestselling Endure [https://amzn.to/3EZatJF] to the quirky physiology Q&A book Cardio or Weights? [https://amzn.to/3YzZnl3] I recommend all of them. If you enjoy this conversation, be sure to follow and subscribe to the Strength Running Podcast! Learn more: * How to Build Mileage [https://strengthrunning.com/2020/03/baseline-weekly-running-mileage/] (NOT the 10% Rule) * Weight training for runners [https://strengthrunning.com/strength/] Thanks Boulderthon! Boulderthon [https://www.boulderthon.org/] is a top 10 race in America according to USA Today and one of the best fall marathons according to Runner’s World. With a 5k, 10k, half marathon, and marathon, Boulderthon offers an amazing fall destination race weekend right at the foothills of the Rockies. Use code STRENGTH20 for $20 off the marathon or half marathon. Join me in Boulder, one of the top running destinations in the country, on September 28th, to experience the tight knit running community here, race on the epic streets of Boulder, and finish on historic Pearl Street. While I live in Denver, I travel to boulder probably once a week to run. It’s arguably one of the best running locations in the United States. There’ll probably be cool and crisp fall weather for racing fast, too. And don’t worry, Boulderthon is a BQ-eligible, USA Track & Field Sanctioned Event. Boulderthon is on track to sell out again this year so don’t miss out. Use code STRENGTH20 to save $20 on the marathon or half-marathon here [https://www.boulderthon.org/] and I hope to see you in Boulder this fall. Thank you Gut & Green Superfoods! Previnex’s new Gut & Green Superfoods [https://www.previnex.com/?rfsn=8422658.5f31250] greens powder is my new go-to. It has organic barley and oat grass, alfalfa, spirulina, chlorella, kale and broccoli… and that’s it. Their ingredients are backed by clinical data and contain three specific gut fibers that help promote GI health, digestion, reduced inflammation, and a better microbiome. It has twice the amount of fiber than my last greens mix and, best of all, it actually tastes good. Try it for yourself here at previnex.com [https://www.previnex.com/?rfsn=8422658.5f31250] and be sure to use code “JASONGREENS” to save 15% off your first order. Don’t tell anyone, but if you put Gut & Green Superfoods powder in your cart, then the 15% off discount will work for anything else you add into your cart as well.  And by the way, with every order they donate vitamins to kids in need. Thanks Previnex.

Hear Jason getting interviewed about fundamental training: the most important elements of any training plan, why you should focus on middle distances, the remaining 1% of things to focus on, why the term "full marathon" should be banished, and more. This is a repost of an episode of the Inspired Soles Podcast [https://podcasts.apple.com/us/podcast/inspired-soles/id1530868231]. Resources from the show: * 5k Training Programs [https://strengthrunning.com/coaching/] * How to Run a 5k PR [https://strengthrunning.com/2023/08/how-to-run-a-5k-personal-best/] (case study) * 5 must do workouts for the 5k  [https://www.youtube.com/watch?v=72b34e3BFu0] Don't forget to hit the follow button and subscribe to the Strength Running Podcast! 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 [https://www.previnex.com/] 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 [https://www.previnex.com/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. They’re now offering international shipping so if you live in the UK, Canada, Australia, or anywhere around the world, you can try Previnex as well. 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 [https://www.previnex.com/muscle-health-plus]! Thank you LMNT! A big thanks to LMNT [http://drinklmnt.com/strengthrunning/] 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 LMNT [http://drinklmnt.com/strengthrunning/]. 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. LMNT’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 LMNT [http://drinklmnt.com/strengthrunning/] to get a free sampler pack and get your hydration optimized for the upcoming season.