Relaxed Running

In todays episode I share 3-clips from the Relaxed Running Podcast in 2024 which have made the biggest impact on my running and coaching. Full episodes available below:Mark Allen: Episode 237https://www.youtube.com/watch?v=uRoc6cgL_Io&t=2408sPhill Maffetone: Episode 249https://www.youtube.com/watch?v=kty-Yzrjvzk&t=737sZach Bitter: Episode 238https://www.youtube.com/watch?v=VRrpmqp7l94&t=1664s

Charlie Lawrence is an American runner known for setting the 50-mile world record at the 2023 Tunnel Hill 50 with a time of 4 hours, 48 minutes, and 21 seconds. After qualifying for the 2024 U.S. Olympic Marathon Trials with a personal best of 2:16:10, he turned his focus to ultra-distances. EPISODE CHAPTERS:00:00 Introduction and Background02:27 Training in Boulder: Environment and Community05:32 Self-Coaching: Challenges and Insights08:19 Mental Game: Overcoming Performance Anxiety11:25 Training Philosophy: Balancing Volume and Speed14:17 Race Preparation: Structuring Training Cycles17:36 Injury Management: Learning from Setbacks20:22 The Importance of Consistency in Training23:34 Reflections on Progress and Future Goals31:22 Navigating Pain in Running33:37 The Balance of Training and Recovery36:50 Mental Resilience in Endurance Sports41:21 Fueling Strategies for Ultra Running46:54 The Role of Strength Training in Endurance52:10 Nutrition and Race Day Strategies---👟Personal Running Coaching https://www.relaxedrunning.com/personalrunningcoach📆 Training Planshttps://www.relaxedrunning.com/trainingplans🏃‍♂️Falls Creek Running Camp https://www.relaxedrunning.com/falls-creek--PODCAST INFO:Tyson Sträva: https://www.strava.com/athletes/83530274Podcast Website: www.relaxedrunning.comApple Podcasts: https://podcasts.apple.com/au/podcast...Spotify: https://open.spotify.com/show/2MMfLsQ...RSS: https://feeds.transistor.fm/relaxed-r...SOCIALS:- Facebook: https://www.facebook.com/relaxedrunning- Instagram: https://www.instagram.com/relaxed_run...

Phil Maffetone is a fitness expert known for his holistic approach to endurance training. He created the "Maffetone Method," which centers on developing aerobic fitness by exercising at lower heart rates. This method prioritizes long-term health and aims to prevent injuries by balancing exercise, nutrition (emphasizing a low-carb, high-fat diet), and lifestyle habits. Maffetone suggests using heart rate monitoring (calculated as 180 minus your age) to ensure workouts remain in the aerobic zone, allowing athletes to boost efficiency while avoiding overtraining or burnout. Many endurance athletes have adopted this approach.If you enjoyed this episode, you might also enjoy listening to my conversation with Mark Allen:  ⚡️Would you like me to coach you? ⚡️https://www.relaxedrunning.com/personalrunningcoach🏃‍♂️Falls Creek Running Camp 🏃‍♂️https://www.relaxedrunning.com/falls-creekEPISODE OUTLINE:00:00 The Evolution of Low Heart Rate Training02:57 The Siloed Nature of Healthcare06:13 The Interconnection of Health and Fitness08:50 Understanding Health Beyond Fitness12:13 The Role of the Brain in Athletic Performance14:53 Injuries: Physical, Biochemical, and Mental17:58 The Importance of Recovery and Rest20:58 The Power of Aha Moments24:13 The Simplicity of Brain Health27:08 The Therapeutic Nature of Comedy and Creativity30:12 Bringing Out the Child Within37:52 Tapping into the Inner Child for Performance40:14 The Therapeutic Power of Music45:55 Choosing Music for Creativity and Focus52:24 The Intersection of Science and Creativity56:31 Listening to Your Body While RunningTAKEAWAYSLow heart rate training has evolved over decades.Healthcare is becoming increasingly siloed, affecting holistic treatment.Athletes often sacrifice their health for the sake of fitness.Understanding the difference between health and fitness is crucial.The brain plays a vital role in athletic performance and recovery.Injuries can be physical, biochemical, or mental in nature.Recovery and rest are essential for maintaining health.Aha moments can enhance brain function and overall health.Brain health is simple yet often overlooked in athletic training.Creativity and humor can significantly improve mental health.  Tapping into the inner child can enhance athletic performance.Flexibility and spontaneity in activities lead to more joy.Music can evoke powerful memories and emotions.Listening to familiar songs can be a form of meditation.Surprising the brain with new music can improve function.Creativity is essential for a healthy brain and body.Listening to your body is crucial while running.Old music can provide a refreshing perspective.Improvisation fosters creativity and flow in performance.Expanding one's mind contributes to overall well-being.Old music can provide a refreshing perspective.Improvisation fosters creativity and flow in performance.Expanding one's mind contributes to overall well-being.

In this episode of the Relaxed Running Podcast, Tyson shares some hard truths around the reality of being a long distance runner.What's in this Podcast: 00:00 The Dual Nature of Running: Positives and Hard Truths01:25 Injuries: Inevitable Challenges in Distance Running04:54 The Addictive Nature of Running07:16 Consistency vs. Intensity in Training09:33 Personalization in Training: One Size Does Not Fit All10:57 Aging and Its Impact on Performance14:04 Balancing Full-Time Work and Training17:54 Social Implications of Running18:42 Running Beyond the Run: Holistic Health Approach--------------------👟Personal Running Coaching https://www.relaxedrunning.com/personalrunningcoach📆 Our Training Planshttps://www.relaxedrunning.com/trainingplans🏔 Falls Creek Run Camphttps://www.relaxedrunning.com/falls-creek--------------------→ FACEBOOK -   / https://www.facebook.com/relaxedrunning/   ←→ INSTAGRAM -   / relaxed_running ←Or get in touch with us by sending an email to info@relaxedrunning.comPlease like this video, SUBSCRIBE and share us with your running friends.

Is there any benefit to following a running plan? Or should you have a coach? What's the benefit of each? That's exactly what Tyson is answering in this episode of the Relaxed Running Podcast to help you take practical steps towards improving your running performance!For all enquiries contact info@relaxedrunning.comWhat's in this Podcast: 00:00 Welcome to Relax Running Podcast01:04 The Importance of a Training Plan05:14 Who Needs a Coach or Training Plan?10:00 Clarifying Your Training Goals12:18 The Role of Accountability in Training14:16 Structuring Your Training Year17:05 Accessing Resources Through Coaching19:24 Final Thoughts and Guidance--------------------👟Personal Running Coaching https://www.relaxedrunning.com/person...📆 Our Training Planshttps://www.relaxedrunning.com/trainingplans--------------------→ FACEBOOK -   / https://www.facebook.com/relaxedrunning/   ←→ INSTAGRAM -   / relaxed_running ←Or get in touch with us by sending an email to info@relaxedrunning.comPlease like this video, SUBSCRIBE and share us with your running friends.

Today Tyson shares his most helpful tips from 25-Years in the sport of distance running. 📆 Training Plans 📆https://www.relaxedrunning.com/trainingplans👟Personal Running Coaching 👟https://www.relaxedrunning.com/personalrunningcoach🏃‍♂️Falls Creek Running Camp 🏃‍♂️https://www.relaxedrunning.com/falls-creekEpisode Sponsors:PILLAR PERFORMANCE:Coupon Code (Save 15%) - RELAXEDpillar performance.shop

Jeff Sankoff is the TriDoc, an emergency physician, triathlete and USAT and Ironman University certified triathlon coach.Jeff is an accomplished triathlete with more than 75 70.3 finishes including six World championships and eight Ironmans including two World Championships. He has been a medical contributor to Triathlete, Inside Triathlon and Beginner Triathlete magazines and websites; and now produces the TriDoc podcast, a bi-weekly show covering health and wellness issues as they relate to the endurance athlete.EPISODE CHAPTERS:00:00 Introduction to Endurance Training and Coaching02:49 TriDoc's Journey into Triathlon05:47 The Importance of Consistency and Small Steps08:51 Principles of Endurance Training11:58 Injury Prevention and Recovery Strategies15:10 Nutrition and Its Role in Performance18:09 The Role of Sleep in Endurance Training21:02 Mindset and Emotional Resilience in Sports23:58 The Value of Cross-Training26:59 Supplements and Their Effectiveness30:10 Final Thoughts and Takeaways---⚡️ Episode Sponsors ⚡️PILLAR PERFORMANCE:Coupon Code (Save 15%) - RELAXEDpillar performance.shopTRAINING HOUSE:Coupon Code (Save 15%) - RELRUN15traininghouse.shop---👟Personal Running Coaching 👟https://www.relaxedrunning.com/personalrunningcoach🏃‍♂️Falls Creek Running Camp 🏃‍♂️https://www.relaxedrunning.com/falls-creek--MORE FROM JEFF: https://lifesportcoaching.com/coach-profile-jeff-sankoff/PODCAST INFO:Tyson Sträva: https://www.strava.com/athletes/83530274Podcast Website: www.relaxedrunning.comApple Podcasts: https://podcasts.apple.com/au/podcast...Spotify: https://open.spotify.com/show/2MMfLsQ...RSS: https://feeds.transistor.fm/relaxed-r...SOCIALS:- Facebook: https://www.facebook.com/relaxedrunning- Instagram: https://www.instagram.com/relaxed_run...

Craig Alexander is a retired Australian triathlete renowned for his exceptional achievements in Ironman racing. Born on April 22, 1973, he is widely regarded as one of the sport's greatest athletes, having won the Ironman World Championship in Kona, Hawaii, a record five times (2008, 2009, 2011, 2012, and 2014). Alexander is celebrated for his versatile racing skills, including his prowess in the swim, bike, and run segments of triathlons. He was also known for his strategic racing approach, endurance, and ability to perform under pressure. His contributions to the sport extend beyond racing, as he has been involved in coaching, mentoring, and promoting triathlon, influencing the sport's development and inspiring many aspiring athletes.EPISODE CHAPTERS:00:00 Introduction and Sponsor Announcements01:49 Interview with Craig Alexander04:32 Zone Two Heart Rate Training and Training Structure10:15 The Transition from Shorter Distances to Ironman13:07 The Benefits of Zone Two Training and Individual Differences16:00 The Difference Between Running a Standalone Marathon and a Marathon Off the Bike20:09 The Crossover Between Endurance Sports and Other Sports25:04 The Importance of Speed in Longer Distance Events29:21 The Benefits of Altitude Training31:18 The Appeal of the Ironman World Championship32:13 Motivation and Preparation43:24 Balancing Data and Rate of Perceived Exertion (RPE)55:39 The Importance of Strength Training01:02:46 Engaging with Coaching Communities and Events---⚡️ Episode Sponsors ⚡️PILLAR PERFORMANCE:Coupon Code (Save 15%) - RELAXEDpillar performance.shopTRAINING HOUSE:Coupon Code (Save 15%) - RELRUN15traininghouse.shop---👟Personal Running Coaching 👟https://www.relaxedrunning.com/personalrunningcoach🏃‍♂️Falls Creek Running Camp 🏃‍♂️https://www.relaxedrunning.com/falls-creek--MORE FROM CRAIG: https://alexander.sansego.coPODCAST INFO:Tyson Sträva: https://www.strava.com/athletes/83530274Podcast Website: www.relaxedrunning.comApple Podcasts: https://podcasts.apple.com/au/podcast...Spotify: https://open.spotify.com/show/2MMfLsQ...RSS: https://feeds.transistor.fm/relaxed-r...SOCIALS:- Facebook: https://www.facebook.com/relaxedrunning- Instagram: https://www.instagram.com/relaxed_run...

In this episode I talk about my training as I work towards running a 2.29 Marathon in the next 3-Years (before the end of 2026). ⚡️Personal Running Coaching ⚡️https://www.relaxedrunning.com/personalrunningcoach🏃‍♂️Falls Creek Running Camp 🏃‍♂️https://www.relaxedrunning.com/falls-creek

In today's episode, Tyson answers the following questions from RR listeners. 1. *How do I increase my stamina for longer distances without feeling completely exhausted afterward?*2. *What’s the best way to balance strength training with running? Should I do them on the same day?*3. *How can I improve my 5k time without overtraining?*4. *Is it normal to feel sluggish on my easy runs? How can I make them more enjoyable?*5. *How can I get faster on hilly terrain without burning out on the climbs?*6. *What’s the ideal pace for long runs if I want to improve my marathon time?*7. *How should I adjust my training during hot and humid weather to avoid exhaustion?*8. *What’s the best way to build up mileage for my first half marathon without risking injury?*9. *How can I stay motivated to run during the winter when it’s freezing outside?*10. *I’m struggling with consistency—what are some tips for staying on track with my running plan?*11. *What is the best way to pace myself during interval training?*12. *How much speedwork should I include each week to improve my race times?*13. *How can I prevent shin splints as I increase my weekly mileage?*14. *What’s the best strategy to improve my breathing during fast-paced runs?*15. *Should I focus more on tempo runs or intervals to break my 10k PB?*⚡️Personal Running Coaching ⚡️https://www.relaxedrunning.com/personalrunningcoach🏃‍♂️Falls Creek Running Camp 🏃‍♂️https://www.relaxedrunning.com/falls-creek