Good vs. Great: Ranking VO2 Max, Threshold, & Economy with Brady Holmer

Body Positions, Cues, and Cadence: The Ultimate Running Form Episode with Paul Mackinnon (repost)

Running form has often focused on concepts like cadence and footstrike to create change and improve efficiency. But a "top down" approach - focusing on the arms, torso, and cues [https://strengthrunning.com/cues/] - is an innovative and accessible way to become a stronger, healthier runner. Paul Mackinnon is a former semi-pro hockey player who has become an expert on gait retraining. He's is from Melbourne, Australia and has worked with many high level athletes over the years to improve their running form. My discussion with Paul is a masterclass on form. Despite this being a complex topic, his ideas are easy to grasp and have made me rethink some commonly held concepts about running technique. Some of the topics we discuss on the episode include: * Paul's "top down" approach to thinking about running form and technique * 3 of the most common problem areas for runners * How your arms create lift in your running * The underestimated torso - why we need to focus here first * The impact of running shoes on form * Form cues [https://strengthrunning.com/cues/] that help reinforce proper form * Why the "don't fix what isn't broken" mentality may not be the best way to approach running technique * The importance of body awareness to create change in your form This week's episode can help runners learn how to improve their form at any stage of the game. Enjoy! Links & Resources from the Show: * Learn more about Paul and how to improve your running technique [https://www.tbrunner.com/] * Follow Paul on Instagram [https://www.instagram.com/thebalancedrunner/] and Facebook [https://www.facebook.com/thebalancedrunnerpaulmackinnon] * Watch Pauls videos on YouTube [https://www.youtube.com/c/thebalancedrunner] and Vimeo [https://vimeo.com/thebalancedrunner] * Download our cheat sheet on form cues [http://strengthrunning.com/cues/] * Read more on running form [https://strengthrunning.com/2019/01/running-form-analysis-for-you/] and efficiency [https://strengthrunning.com/2022/08/efficient-running-form-matt-minard/] [NOTE: this conversation was previously published in 2023] 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 27th, 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 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. And DOUBLE big news! Their newest flavor Lemonade Salt is now permanently available (it's now my favorite). They're also offering 12oz cans of sparkling LMNT water that has half the sodium concentration of a packet. Check them out [https://drinklmnt.com/strengthrunning/]. 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. LMNT is my favorite way to hydrate. 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.

Good vs. Great: Ranking VO2 Max, Threshold, & Economy with Brady Holmer

Brady Holmer [https://x.com/Brady_H] has a Master's degree in Human Performance, writes the incredibly popular Physiologically Speaking newsletter [https://www.physiologicallyspeaking.com/], and has recently run a 2:24 marathon. He also trains unconventionally: gone are the 100-mile weeks and in place of them are moderate mileage weeks (60-80) with 10+ hours of cycling. In this episode, we rank the core 3 performance metrics of VO2 Max, Lactate Threshold, and Running Economy and discuss how they interact with physiological resiliency, how they can be improved, and which one is the most important. Extra Resources: * Zone 2 Myths, Heart Rate vs. Effort, Heat Training, and Zone 3 [https://podcasts.apple.com/us/podcast/zone-2-myths-heart-rate-vs-effort-heat-training-and/id1170932252?i=1000659616471] (one of our most popular episodes with Brady!) * How to Improve the 3 Threshold (LT1, LT2, and VO2 Max) [https://podcasts.apple.com/us/podcast/how-to-improve-the-3-running-thresholds-z2-lt-and-vo2/id1170932252?i=1000638563294] * Jason's VO2 Max test (video) [https://www.youtube.com/watch?v=ZihH_DrnveA] * How to start strength training [https://strengthrunning.com/strength/] Thank you Previnex! Get yourself 15% off your first purchase with code jason15 here [https://previnex.com/]. Previnex is a unique supplement company - one that I trust because they do things differently when they don't have to. Their products use clinically proven ingredients, are tested before and after formulation, and they donate vitamins to needy kids. Maybe more importantly, their products do what they say they're going to do. Listen to this feedback about Joint Health Plus [https://www.previnex.com/products/joint]! "My ankle and knee pain was completely gone in a week. Amazing!" - Kim "I thought I was on the verge of having to give up running due to severe hip pain and luckily discovered Previnex - complete game changer for me!" - Anna "I am so grateful for Joint Health Plus! As a certified fitness professional and still an extremely active, competitive amateur athlete, I was getting discouraged with an increase in pain simply kneeling down, or bending down to the floor and getting back up while assisting clients, or in my own training! Once deciding to give this product a try, I was floored when I finally noticed I was not bracing in anticipation of pain when I had to kneel down; not whincing in discomfort upon standing! Thank you, Prevenix!" - Jessica Joint Health Plus is so powerful because the main active ingredient is clinically proven to reduce joint pain, reduce joint stiffness, and improve joint flexibility in just 7-10 days. It's also clinically proven, not just tested, but actually proven in double-blinded, placebo- controlled studies to protect joint cartilage from breaking down during exercise. You can get 15% off your first Previnex purchase by using code jason15 at checkout. Visit previnex.com [http://previnex.com/]. Previnex offers a 30-day money back guarantee where if you don't feel benefits on their product you get your money back no questions asked. And keep sending in those testimonials. They fire me up! Thank you Lever! Lever [https://levermovement.com/] is back as a sponsor and I couldn't be more excited. They make a treadmill attachment that reduces your body weight, letting you run more mileage than you typically could with less injury risk. They're also trusted by physical therapists, where they're commonly used during injury recovery so you can keep running with less load and impact. They're a "secret weapon" during rehab of many pro runners. Lever attaches to any treadmill and you hook into it like a harness. It effectively makes you lighter, allowing you to do more running with less risk. So maybe you want to build more mileage, or run hard workouts but you're hesitant because of injury concerns. The pro's have been using Lever for years, letting them get the advantage of more training with fewer injuries. I had the chance to go for a run using Lever and it was deceptively easy to set up and use. All of a sudden, I was running 7min mile pace with the heart rate of 8:30 pace. You can see it in action on our YouTube channel. Go to levermovement.com [http://levermovement.com/] and use code Strength20 (with a capital S) for 20% off any system!

Fueling Do's & Don'ts (Carbs, Protein, & Supplements) with Stevie Lyn Smith, RD

Stevie Lyn Smith is a board-certified specialist in sports dietetics, a Registered Dietitian, and an 11x Ironman competitor with an 11:35 PR. Today, we're exploring the most recent advances in sports nutrition for fueling: * How many carbs are now recommended per hour of hard running? What about workouts or long runs? * Is "proteinmaxxing" valuable for runners? What are its potential drawbacks? * How much dehydration is acceptable before a decrease in performance is inevitable? * Should every runner consider sodium bicarb for better performances? * A lot more... A big thanks to Stevie for her expertise in helping us better understand the science of sports nutrition! Extra Resources: * Follow Stevie on Instagram [https://www.instagram.com/stevielynlyn/] * Learn more on Stevie's website [https://stevielynrd.com/] * Listen to my last chat with Stevie about decoding your blood work [https://podcasts.apple.com/us/podcast/decoding-your-bloodwork-what-blood-tests-reveal-with/id1170932252?i=1000670025733] * Download a bonus Q&A with another RD! [https://strengthrunning.com/nutrition-qa/] 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 27th, 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 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. And DOUBLE big news! Their newest flavor Lemonade Salt is now permanently available (it's now my favorite). They're also offering 12oz cans of sparkling LMNT water that has half the sodium concentration of a packet. Check them out [https://drinklmnt.com/strengthrunning/]. 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. LMNT is my favorite way to hydrate. 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.

Training Myths & Best Practices with 2:09 Marathoner Thomas Nobbs

Thomas Nobbs is a running coach with 10+ years of experience and newly minted 2:09 marathoner - making him Canada's 4th fastest marathoner ever! He joins us to discuss training myths and best practices: * Training "myths" and overblown ideas * Trends in the running community * When it's a good idea / bad idea to model elite runners * The most impactful levers to pull for marathon improvement for 3-4 hour marathoners GIve Tom a follow on Instagram [https://www.instagram.com/coach.nobbs/] or on Threads [https://www.threads.com/@coach.nobbs]! Thank you Previnex! Get yourself 15% off your first purchase with code jason15 here [https://previnex.com/]. Previnex is a unique supplement company - one that I trust because they do things differently when they don't have to. Their products use clinically proven ingredients, are tested before and after formulation, and they donate vitamins to needy kids. Maybe more importantly, their products do what they say they're going to do. Listen to this feedback about Joint Health Plus [https://www.previnex.com/products/joint]! "My ankle and knee pain was completely gone in a week. Amazing!" - Kim "I thought I was on the verge of having to give up running due to severe hip pain and luckily discovered Previnex - complete game changer for me!" - Anna "I am so grateful for Joint Health Plus! As a certified fitness professional and still an extremely active, competitive amateur athlete, I was getting discouraged with an increase in pain simply kneeling down, or bending down to the floor and getting back up while assisting clients, or in my own training! Once deciding to give this product a try, I was floored when I finally noticed I was not bracing in anticipation of pain when I had to kneel down; not whincing in discomfort upon standing! Thank you, Prevenix!" - Jessica Joint Health Plus is so powerful because the main active ingredient is clinically proven to reduce joint pain, reduce joint stiffness, and improve joint flexibility in just 7-10 days. It's also clinically proven, not just tested, but actually proven in double-blinded, placebo- controlled studies to protect joint cartilage from breaking down during exercise. You can get 15% off your first Previnex purchase by using code jason15 at checkout. Visit previnex.com [http://previnex.com/]. Previnex offers a 30-day money back guarantee where if you don't feel benefits on their product you get your money back no questions asked. And keep sending in those testimonials. They fire me up! Thank you Lever! Lever [https://levermovement.com/] is back as a sponsor and I couldn't be more excited. They make a treadmill attachment that reduces your body weight, letting you run more mileage than you typically could with less injury risk. They're also trusted by physical therapists, where they're commonly used during injury recovery so you can keep running with less load and impact. They're a "secret weapon" during rehab of many pro runners. Lever attaches to any treadmill and you hook into it like a harness. It effectively makes you lighter, allowing you to do more running with less risk. So maybe you want to build more mileage, or run hard workouts but you're hesitant because of injury concerns. The pro's have been using Lever for years, letting them get the advantage of more training with fewer injuries. I had the chance to go for a run using Lever and it was deceptively easy to set up and use. All of a sudden, I was running 7min mile pace with the heart rate of 8:30 pace. You can see it in action on our YouTube channel. Go to levermovement.com [http://levermovement.com/] and use code Strength20 (with a capital S) for 20% off any system!

How a Psychotherapist Coaches Elite Runners: Brant Stachel on Pro Mindset Training

Brant Stachel is a tour de force: he's a massage therapist, coach to elite marathoners, published author of Fast and Free: Mindset Training for Endurance Athletes [https://amzn.to/49uINYY], licensed psychotherapist, and former professional triathlete. Incredible. Coach Stachel's athlete Tom Nobbs just became Canada's 4th fastest marathoner with his 2:09 finish. Today, we discuss: * Mindset training for runners [https://strengthrunning.com/brain/] * How Nobbs ran 2:09 off entirely treadmill training * Can you separate mindset training from physical training? * His favorite tools for building mental toughness * Is running therapy?! Don't miss these related resources: * Follow Brant on IG [https://www.instagram.com/brant_stachel/] or YouTube [https://www.youtube.com/@BrantStachel] * Brant's coaching website [https://www.runfastandfree.com/] * Learn how to build mental skills [https://strengthrunning.com/brain/] 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 27th, 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 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. And DOUBLE big news! Their newest flavor Lemonade Salt is now permanently available (it's now my favorite). They're also offering 12oz cans of sparkling LMNT water that has half the sodium concentration of a packet. Check them out [https://drinklmnt.com/strengthrunning/]. 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. LMNT is my favorite way to hydrate. 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.