#41: Running injury prevention and recovery, with Nate Helming from The Run Experience
1 hr 5 min

Watch this conversation on YouTube here.

Nate Helming (Strava) is a founder of The Run Experience, one of the largest YouTube running channels and online running coaching programs.

In this show, we discuss running injuries, mobility, flexibility and strength training. We dive into topics like stretching, foam rolling and running form. Nate has a tremendous amount of knowledge in these areas and his passion for passing this on to others is evident in his words and works!

We also talk about:

  • being your own advocate in training.
  • mechanical deficiencies in the body. 
  • recovery tools and tips.
  • and many other interesting points of reference.
Links and tools mentioned:

Show notes:

  • Growth of The Run Experience and Nate’s running background, including the Boston Marathon as his first as a young student. [5:28]
  • The perils of a basic running plan printed from the internet. Nate was playing a “high wire act” with his running where after 6-8 weeks, things can start to catch up with you, from a basis of poor habits and poor strength. [16:52]
  • Nate talks about his development in Triathlon and Ironman, where his running background helped him. However, he now had a coach and niggling injury! This led Nate into the Strength & Conditioning world; where his perspective on what an endurance athlete is, was revised. [19:54]
  • On training, mindset, habits and the hand-me-down knowledge that goes from generation to generation. Nate got into coaching through trying to help friends with injuries. He talks about the tools which can help with mechanical deficiencies, working by trial and error, challenging the range of movement. [26:30]
  • Going from one:one, to one:many, seeing individual responses and patterns of behavior. Nate was tapped out, working 6-8 hours per day and building programs but loved the work. He then started to think about people who couldn’t afford the classes or had practical issues getting to them. With his co-founder, Craig, they began to make some videos and start the YouTube channel and The Run Experience. [36:04]
  • On running form issues and ways to improve. Two types of injuries i) sudden and unexpected ii) overuse injury. Being your own advocate. [42:52]
  • The role of coaching, to go beyond just running and to have some focus on habits, strength and mobility. Advising coaches to not be afraid to set a higher bar for athletes. In building a team, find people with areas of expertise, rather than trying to be expert on everything yourself. We can’t train like it’s 1950 or 1910, the world has changed. [47:12]
  • Boys in the Boat: a David and Goliath story. Coaching lessons, from a book about the 1936 Olympic US rowing team. [49:25]
  • On feet: the long end of the kinetic whip. Over-striding, heel-striking. Running form and atheletic foundation; breathing, arm swing, head position. [51:53]
  • On stretching: not about lengthening muscle, but to be a strong, healthy human I need to be able hit certain positions. [54:52]
  • For your recovery tool-box. Use the best tools you have available to you. [58:39]
  • Tips for foam roller use. Rolling directions: not just “north-south”, but also “east-west”. It’s a game of Seek & Destroy. [01:01:40]
  • More details about The Run Experience app and where you can find Nate online (also see Links above) [01:05:22]
  • Tips for those looking to become stronger, healthier and happier athletes. [01:06:31]

You can find me, Floris Gierman, here: 

 

Run to the Top Podcast | The Ultimate Guide to Running
Run to the Top Podcast | The Ultimate Guide to Running
RunnersConnect : Running Coaching Community
The Real Way to Get Mentally Tough: Matt Fitzgerald - 2020-11-25
The Real Way to Get Mentally Tough: Matt Fitzgerald The biggest difference between elites and the rest of us is not simply talent; it’s mental resilience. Matt Fitzgerald has been studying elites his entire career and has learned what techniques the best of the best use to get there. In his new book, The Comeback Quotient, Matt talks about a philosophy called ultrarealism and how we can all apply it to add some extra oomph to our training and push to the next level. Matt is a well-known endurance sports author, coach, and nutritionist. His many books include How Bad Do You Want It?, 80/20 Running, and The Endurance Diet. Matt’s writing has also appeared in numerous magazines, including Outside and Runner’s World, and on popular websites such as podiumrunner.com and nbcnews.com. He is a cofounder and co-head coach of 80/20 Endurance and the creator of the Diet Quality Score smartphone app. A lifelong endurance athlete, he speaks frequently at events throughout the United States and internationally. Matt’s work has given him access to some great athletes who have shared their secrets about what it takes to truly become the best in the world, and it’s not just about raw talent or genetics; it’s about the mind. It’s about leveraging science and psychology and philosophy into mental toughness. In The Comeback Quotient, Matt combines those elements that he’s compiled from the best in sport to deliver actionable advice and techniques that any athlete can use to improve. If you haven’t heard of David Goggins, look him up. He overcame an abusive upbringing to transform himself into a Navy Seal, Air Force Ranger, and competitive ultramarathoner, and he is undeniably one of the toughest minds out there. He’s just one example from Matt’s book that he and Coach Claire discuss as they talk about the qualities that athletes like David have that we can all develop in ourselves. Matt’s new book The Comeback Quotient comes out in December 2020, and if you are as interested in training your mind to be as fit as your body, make sure you get a copy! Questions Matt is asked: 6:15 You've written several books on endurance fitness that also seem to have a healthy dose of psychology woven in. What is it about the mental side of the sport that interests you so much? 7:49 I have two little kids, and when they run, they run as fast as they can and then completely poop out. They have no sense of pacing or anything like that, so obviously that’s something that we have to learn. 8:30 Your new book that’s coming out is called The Comeback Quotient. Can you give us a summary of what it's about and why you wanted to write it? 9:56 One thing that you talked a lot about in your book was a philosophy called ultra-realism. Can you explain what that is and why it's important not just for athletes, but for life? 12:24 It sounds so simple when you say, “Just make the best out of it.” How simple is that? But why is it so hard? 14:16 If our brain is so good at predicting, then what do we do when we haven’t thought out a way to get around the obstacle? 16:50 How do you override everything your brain is telling you when you’re in pain? 18:51 You did have a few examples in your book of people who like David Goggins and the Slovenian skier who won Olympic bronze after she had punctured a lung and broken a bunch of ribs. I don't want to be that mentally tough!!! That just sounds pretty stupid some of these things though. Where’s that line? 20:39 Besides just reading your book, how can athletes actively practice mental fitness? It's pretty simple to learn how to physically run your best, but how do you mentally train? Any advice with that? 23:59 You definitely have some stories in the book about people freaking out and things not going so well. 26:37 You basically said to some of the athletes that you’ve coached to stop BSing themselves, and sometimes that’s some realism that’s hard to hear too. 28:13 One thing I definitely have done in a race myself is BSed myself in a positive way and told myself, “It doesn’t hurt. It’s fine. Nothing is wrong here. You can keep going,” when that’s not really the way I feel at all. So I don’t know how that falls into it. I feel like I’m lying to myself in a positive way, if that makes sense. 31:02 Another thing that struck me is a lot of sort of… I don’t know if we call this a self-help book, but a lot of books that are trying to get into the psychology of performance, they only talk about the really positive things. This is called The Comeback Quotient. We’re expecting to read a whole bunch of comeback stories and have everybody get the gold medal at the end, but you included several people who didn’t come back “successfully,” and I’d love to hear about why you chose to do that? 34:02 I think there’s a lot of people, especially new runners, seem to struggle with accepting things that don’t go as expected. Would you say that? 36:37 Another part of the book was your personal journey to train for a triathlon using the mental training techniques that you learned from the ultra-realists. Without giving too much away, what were some of the lessons that you applied for yourself? 39:54 One thing I thought about when reading your race report is it’s very common for people to set goals. So you’ve got your A goal, shoot-the-moon goal, B goal, C goal, but most people aren’t really happy with that C goal. I think that maybe being actually happy with your C goal is like a mental trick that you can do because you didn’t get your A goal in your triathlon, right? And you’re still super, super happy. And how is that possible? How are you not upset that you didn’t get your A goal? 41:44 When does the book come out and what's next for you? Questions I ask everyone: 43:22 If you could go back and talk to yourself when you started running, what advice would you give? 44:09 What is the greatest gift running has given you? 45:12 Where can listeners and charities connect with you? Quotes by Matt: “I’m still running at 49 and I just believe that the most obtrusive barriers in endurance sports are the mental barriers.” “The people who are able to make the very best of the very worst situations in endurance sports, they do so through a process of just facing reality.” “Whether or not you’re already the most resilient person in the world, if you simply just copy what the ultra-realists are doing, you will start to develop those qualities.” “You’re not dependent on reality, kind of the stars aligning. It just doesn’t matter. You can succeed in any situation simply by making the best of it even if the end result is not what you originally wanted.” “It is about the process. Ultimately, when it comes down to it, like you have one race day for every 100 training days or whatever, so those training days you should be enjoying.” Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: MattFitzgerald.org Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net https://www.precisionhydration.com/ Follow Matt on: Facebook 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. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!
49 min
The Running for Real Podcast
The Running for Real Podcast
Tina Muir
Samantha Gash: Don't Let Ego Drive Your Life - R4R 223
Samantha Gash is an authentic storyteller, world-class athlete, social entrepreneur, and mother. To her, running is the mechanism that helps her contribute to causes larger than herself. Driven by social impact, she’s helped raise over 1.3 million dollars for causes including women empowerment and child access to education. In this conversation, Samantha and Tina unpack the deep wisdom she’s learned over the years, and how lessons she learned as an athlete translate over into helping navigate life’s obstacles. Samantha touches on her expeditions in Australia and South Africa and completing the 4 Deserts Grand Slam– four 250K ultra marathons in which she was the first woman and youngest person to complete in one calendar year. 4 Lessons * Good ideas take time. Samantha encourages us to look inward at our intentions behind our ideas. We have to break them down to the core and discover the “why” behind why we do what we do. Our ideas won’t be perfect at first, they take time to change and grow. * Don’t let ego drive your life. Ego can burn and destroy you, Samantha says. It can consume what you’re doing and why, so you must keep it in check. Don’t be afraid to show parts of you that aren't perfect. It’s good for people to see rawness in you, and then see your growth. Ask yourself, “What can this experience be outside of myself?” * Passion is about endurance. The word “passion” gets thrown around in the context of pursuing a job you love. But Samantha reminds us that the Latin root of passion means endurance. It’s about finding ways to get through tough moments. There are always going to be monumental setbacks, but you have to keep grinding. Don’t rush the process, take breaks, and look at your life with fresh eyes. * Change is always happening. Life isn’t static. For Samantha, COVID-19 changed her life overnight. Races halted, goals paused, traveling canceled. But she said she somehow was able to adapt to new habits without skipping much of a beat. She said since her life has normally always been filled with change, she’s become used to pivoting. Quarantine has allowed her more time with her son and husband as well as reminded her to go back to her roots as to why she began running in the first place. Highlights * “Don’t rush into things. Your body and mind take time to adapt. Things need time to organically build.” * “I’m a realistic optimist. I’m good at saying, ‘this situation isn't optimal and I’m struggling, but how can I pivot that into something positive?’” * “Maybe the adventure and running that I experience in ultramarathon environments are my vehicle, my mechanism for contributing to something bigger than myself.” Resources: Samantha’s Podcast Samantha’s Instagram Samantha’s Website Samantha on the Rich Roll Podcast Thank you to my wonderful sponsor Athletic Greens and Insidetracker for sponsoring this episode of the Running for Real Podcast. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more. Insidetracker has been a sponsor and also a dear friend that has helped me SO much in my past when my body was just not right. I count on Insidetracker to help me decipher the science behind it all. As Running4Real listeners they want to give you all the deal of the year, to take control of your health and wellness. You can get $200 OFF the ultimate plan which is their most comprehensive plan. Go here and use Code: GIFTFROMRUNFORREAL for this amazing deal. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Samantha, I look forward to hearing your thoughts on the show.
1 hr 5 min
the morning shakeout podcast
the morning shakeout podcast
Mario Fraioli
Episode 136 | Jae Gruenke
“What I love about running, and what I love even more about running than I ever loved about dancing, is how human it is. It’s a fundamental human gait: We crawl, we walk, we run, technically, apparently, skipping is also another gait, and so when you get better at it, for myself, I just felt more human. At that point in my life already, I had been through so many movement methods in trying to get myself together as a dancer: so much yoga, Klein technique, Gyrotonics, Alexander, Trager, everything that was out there I had done, practically, that I could find, and that was a lot. It all had effects, gave me different sensations. There’s a certain way that I feel after I do yoga, but after I run, I realize I feel more human, as in a member of my species—it’s really pronounced, really profound—and I really love working with that more than anything else.” Jae Gruenke is a highly sought-after expert on running form and technique. She’s also a Feldenkrais Practitioner, founder of The Balanced Runner, and has helped countless runners from beginners to Olympians improve their form and performance since 2003. I’ve been following Jae’s work for a little while now and recently found out that she doesn’t live far from me, so we sat down at a local park and had a conversation that I think you’ll really enjoy and take a lot away from. We talked about what it is that Jae does exactly and how she uses the Feldenkrais Method of Movement Education to help runners with their technique. She told me how she got into running after years as a professional dancer and how solving her own problems led her to working with others who were navigating similar issues. We discussed what mainstream publications miss when it comes to running technique, common places where runners go wrong, and what she considers to be the six elements of good form. We also got into cadence, the influence of footwear, the analyses she does on the elite fields in major races, and a lot more. This episode is brought to you by: — Gatorade Endurance: I’ve been using Gatorade’s Endurance Formula before and during some of my workouts recently to ensure that I’m adequately energized and hydrated, and, so far, so good. I LOVE the Watermelon flavor and it’s also available in Lemon-Lime, Orange, and Cherry. Check out and try some of Gatorade Endurance’s different options for yourself this off-season. Use the code "Shakeout20" and get 20% off your purchase at gatoradeendurance.com. — InsideTracker: InsideTracker is the ultra-personalized nutrition platform that analyzes your blood and DNA biomarkers along with your lifestyle habits to help you optimize your body and reach your goals. As we head into the holiday season, take advantage of InsideTracker’s BEST DEAL of the year and take control of your health and wellness by using the code GIFTFROMMORNSHAKEOUT at insidetracker.com to save $200 on the Ultimate Plan, their most comprehensive package. Complete show notes: https://themorningshakeout.com/podcast-episode-136-with-jae-gruenke/ Sign up here to get the morning shakeout email newsletter delivered to your inbox every Tuesday morning: www.themorningshakeout.com/subscribe/ Support the morning shakeout on Patreon: www.patreon.com/themorningshakeout
1 hr 49 min
Crushing Iron Triathlon Podcast
Crushing Iron Triathlon Podcast
Crushing Iron
#430 – Rules for December
More naps, coffee with friends, hikes with your dog, days off? What’s it gonna take? December has always been a tricky month, and this year, maybe more than ever. Today, we talk about a list of things Coach Robbie sent to our athletes about how to best “attack” December. The biggest things is to keep the train rolling, be strong, recover, and connect. A new season is looming and what you do this month can put you in a great position to train like you want to train for next year’s races. Topics: * Keeping the Momentum * Thank YOU for the support * Empowering each other * Truly understanding how you FEEL * The skill of flexibility * Feeling good but not smashed * Why coach Robbie is “pumped” * What sounds fun to you * Take More Naps (at the right time) * Athletes who NEVER race * Learning from addictive personalities * Willpower or Burnout? * The most important skill an athlete can have * Making decisions with confidence * Coaches shouldn’t be your ultimate decision maker * Who has your back? * Ramp ups, down weeks, and DOWN PERIODS * If you’re hungry, eat * Is it being lazy or genuinely tired? * The rebellion of “skipping workouts” * Are you obligated to the race or yourself? * Putting yourself in the best position possible * The best athletes in the world race by feel * The full tank of gas analogy * It’s okay to stop when you’re ahead * The “slow cook” workouts * Giving your heart exactly what it craves * Seasonal depression * Required days off in December * What a “day off” means * Round off your personality * Rediscover your true desires outside of triathlon * Staying on the track while looking around * Living and breathing triathlon * Build your community connection --------------- * Registration is now open for the C26 Club Training Program. Take the worry and stress out of your 2021 season. For more information, please visit www.C26Triathlon.com/the-c26-club * Looking for a swim analysis, personalized zones for training, and an awesome experience? Check out our New C26 Hub Training Center in Chattanooga. * C26 Gear is now available (for a limited time) at www.c26triathlon.com/c26-store A great way to support the podcast! * Looking for an awesome coach? Former Professional triathlete, Jessica Jacobs is now coaching for C26 Triathlon. Check out her bio and contact information at our Coaching Page on C26Triathlon.com Big Shout out to podcast listener and Wordpress designer Bobby Hughes for helping get the new c26triathlon.com off the ground. If you like what you see and may need a website, check out Bobby’s work at https://hughesdesign.co/ You can also slide by www.crushingiron.com which is now the official blog page for the podcast. Community and coaching information are at www.c26triathlon.com Our 2020 C26 Camps are sold out (other than swim camp) Find out more on our Camps Page. If you'd like to support the Crushing Iron Podcast, hit up our Pledge Page and help us keep this podcast on the rails. Thanks in advance! Are you thinking about raising your game or getting started in triathlon with a coach? Check out our Crushing Iron Coaching Philosophy Video Please subscribe and rate Crushing Iron on YouTube and iTunes. For information on the C26 Coach’s Eye custom swim analysis, coaching, or training camps email: C26Coach@gmail.com Facebook: CrushingIron YouTube: Crushing Iron Twitter: CrushingIron Instagram: C26_Triathlon www.c26triathlon.com Mike Tarrolly - crushingiron@gmail.com Robbie Bruce - c26coach@gmail.com
1 hr
Purple Patch Podcast
Purple Patch Podcast
Matt Dixon
144- Mohamed Lahna - Accomplishment in the Face of Challenge and Adversity
What would you do if you were born without a femur in one of your legs and told you would never walk, especially, if you were born into a modest Moroccan family with no access to technology or real health assistance? What if you had to endure the ridicule and shame that comes with rejection and exclusion from schoolmates and teachers who won't let you participate in organized sports? Like today's guest, Mohamed Lahna, you would hopefully adapt and rise above. You would visit the local cobbler and develop your own ill-fitted shoewear. You would attempt to play sports and participate in soccer and swimming just like all of your friends - even when the odds are stacked against you. You would dream big and, if you're anything like Mo, you would work your way to the Paralympics with a meteoric-like rise in endurance sports and, once again, against all odds, you would succeed. Today's episode is not only a celebration of athletic achievement but also a recognition of emotional and physical resilience. Lahna provides lessons and inspiration for overcoming adversity as a disabled athlete. But, naturally, these are lessons that all can adopt in their daily lives. He also recognizes those who came on board to help him succeed: Matt Dixon, the Challenged Athletes Foundation, and even his French translator. These were people who treated him, not just as a disabled athlete, but a world-class athlete. As we approach Thanksgiving and the holiday season in the United States, it's also our chance to celebrate Giving Tuesday, which is why we recognize the Challenged Athletes Foundation for the tireless work that they do to keep everyone in the game of life. As Mohamed says on his website, "Sport has provided me a new sense of freedom and a changed outlook on life. We can do more than we ever imagined if we just dare ourselves to push a little harder, go a little further." Purple Patch Resources Purple Patch Squad Black Friday SALE! - Between now and November 30th, 2020 ONLY Purchase an Annual Squad Membership for 2021 and Receive Two-Months Free (That’s a $198 savings!) - no refunds, no cancellations Sign up for the Performance Academy to receive Education, Community and Bonus Content We are encouraging the athlete community to transform the lives of physically challenged athletes. Donate to Challenged Athletes Foundation Mohamed Lahna Website Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated. Subscribe to the Purple Patch Podcast: Apple Podcasts Spotify Amazon Music
1 hr 1 min
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