The Healthynomics Podcast: Running Tips, Fitness and Nutrition

For the show notes, to WIN a copy of each of Mark Remy's books and get the full transcript to this episode head over to:

https://www.healthynomics.com/32

None to Run Plan (for real beginners):

http://www.nonetorun.com/challenge

Today's show

Mark Remy is a runner and writer based in Portland, Oregon. He has been a columnist and writer at Runner’s World since 2007. Mark has been running since 1994 and has run 27 marathons, including Boston eight times.

In 2015, Mark launched Dumb Runner, which is a website for runners who enjoy laughter and pie (his words!). Most of the online advice for beginner runners make running too complicated. Dumb Runner, well, "dumbs" everything down because Mark believes running should be simple.

If that wasn’t enough, Mark has also written four books on running and one training journal. Keep reading because I am giving away a copy of each to one lucky person.

I highly recommend you check out Mark’s writing. Here a few articles/posts that I recommend you start with:

The Only 3 Things You Need to Know to Begin Running (Really)

Training for Runners: FAQ

5 Stretches You Should Never Do

Mark’s Newsletter– Entertaining and educational. Sign up!

In this episode we talk about:
  • How running has impacted Mark’s life.
  • The shower beer (try it).
  • Stretching – was it only cool in 1981?
  • The only 3 things you need to know to begin running (Really)
  • How to pick a training plan.
  • And more!
The show notes for this episode with be at healthynomics.com/32 - there you'll also be able to download the transcript to this episode.
 
Enjoy the show everyone!
 
Cheers,
Mark
Direct download: Mark_Remy_Final.mp3
Category:general -- posted at: 8:50pm EDT

For the show notes and the full transcript to this episode head over to:

https://www.healthynomics.com/31

None to Run Plan (for real beginners):

http://www.nonetorun.com/challenge

Today's show

Nate Helming is based in San Francisco and in addition to coaching runners and triathletes of all levels, he trains Olympic level cyclists, professional triathletes, elite mountain bikers, and national-level ultra runners on strength and mobility. 
 
Nate has traveled around the world to speak about better strength training for endurance athletes, and regularly publishes videos and articles on how runners can do it better! 
 
You can learn more about Nate on therunexperience.com where he helps people who want to be able to run and enjoy the outdoors and remain injury-free.
 
In this episode we talk about:
  • Why runner s need to think of themselves more like athletes and develop their athleticism.
  • The best ways for runners to incorporate strength training into their running.
  • How to read the early signs of injury.
  • How to stay active when you are injure and can't run.
  • Stretching - where does it fit into the running equation.
  • Nate's favourite resources / books.
  • And more!
 
The show notes for this episode with be at healthynomics.com/31 - there you'll also be able to download the transcript to this episode.
 
Enjoy the show everyone!
 
Cheers,
Mark
Direct download: Nate_Helming_podcast_-_final.mp3
Category:general -- posted at: 8:13pm EDT

For the show notes and the full transcript to this episode head over to:

https://www.healthynomics.com/30

To join the April 2017 None to Run Challenge:

http://www.nonetorun.com/challenge

Today's show

Shannon is both an athlete and a coach.  She competed in the equestrian sport of Three Day Eventing for fifteen years. Like a triathlon on a horse!

She then got interested in the sport of running and has raced distances ranging from the 800m to ultra trail events.

An interest in the psychology of achievement led her to completing an undergraduate degree in psychology and a Masters in Applied Positive Psychology from the University of Pennsylvania.

Through Hypo2 Sport and B78 Coaching, Shannon now coaches athletes in several different sports to improve their performance.

In this episode we talk about:

  • How to approach setting goals for your running.
  • How to get the best out of any run.
  • How to combat negative thoughts so you can run feeling energized and motivated.
  • Ways to become a more patient runner.
  • How to enhance your mental toughness.
  • How to develop a game plan for every run or race.
  • The importance of mindfulness.
  • Strategies to help you cope with and come back from an injury or setback.
  • Shannon’s recommended books
  • And much more!

Enjoy the show.

Cheers,

Mark

Direct download: Shannon_Thompson_FINAL.mp3
Category:general -- posted at: 8:43pm EDT

For the show notes and the full transcript to this episode head over to:

https://www.healthynomics.com/29

To join the April 2017 None to Run Challenge:

http://www.nonetorun.com/challenge

A cross-country All-American at Stonehill College, Mario has coached both elite and age-group runners and was the men’s marathon coach for Costa Rica at the 2012 Olympics.

Most recently Mario helped start Ekiden, a company that leverages technology to bring a great human coaching experience to more runners. He shares his thoughts on running and other topics that interest him in the morning shakeout, his weekly email newsletter to which I subscribe to and look forward to reading each week.

In this episode we talk about:

  • Mario’s photography hobby and coffee habit.
  • Lessons Mario has learned during his time as a runner and coach that applies to runners of all levels.
  • Some specific running workouts that beginners can do to break up the monotony of slow running.
  • Ways you can recognize when progress is being made, besides running speed.
  • Mario’s non-negotiable aspects of a good running training program.
  • Mario’s favourite strength exercises and a simple routine to elicit athleticism and make you a better runner.
  • The benefits of having a running coach.
  • Mario’s favourite running books.
  • And more!

Enjoy the show!

Direct download: Mario_Fraiolo_podcast_FINAL.mp3
Category:general -- posted at: 9:15pm EDT

My free email series for beginner runners: www.freerunningcourse.com

30-Day None to Run Challenge (starts April 1, 2017): www.nonetorun.com/challenge

Save $$$ on running shoes and gear from Running Warehouse: www.healthynomics.com/gear

Our guest today on the podcast is Coach Jay Johnson.

Jay Johnson has coached collegiate, professional and adult runners for more than fifteen years. Jay has also coached three US champions (cross country, indoor track and road racing) and has helped dozens of adult runners PR over distances from 1 to 100 miles.

Jay earned his Masters of Science in Kinesiology and Applied Physiology from the University of Colorado, a degree he started working on while running on the varsity cross country team which is chronicled in the book Running with the Buffaloes.

In this episode, you will learn:
  • The most common mistakes made by beginner runners.
  • Whether or not there is a place for walking in a beginner running program.
  • How to best transition from running with walk breaks to continuous running.
  • The best way to warm-up before a run.
  • What you will notice when you start performing strength and mobility work as part of your running plan.
  • Jay's recommended stretching routine.
  • Specific workouts to help break through plateaus in your running.
  • Why you must run "strides".
  • And much more!
The show notes for this episode with be at healthynomics.com/28 - there you'll also be able to download the transcript to this episode.
 
Please enjoy my chat with Jay Johnson.
Direct download: Jay_Johnson_final.mp3
Category:general -- posted at: 8:31pm EDT

This episode is all about your feet.

Matt is the Co-Founder, President/CEO of Progressive Health Innovations.

Progressive Health Innovations Inc. develops user-friendly and affordable health technologies for the rehabilitation, sports medicine, and athletic training markets. Their first product, the AFX, enables users to strengthen the muscles and tendons of the foot/ankle complex through a complete range of motion.

The AFX is made for everyone, their customers range from pro sports teams (NBA, NFL, NHL, MLS, MLB), Olympians and professional dancers, through to weekend warriors, police / firefighters, post-surgical patients and the elderly.

The focus of our chat is all about how strengthening your feet can minimize the chances of getting injured through running, but also get back to running quicker when you have suffered an injury.

Perhaps more interesting for you though, Matt tells us the best ways to strengthen your feet and how it will make you a faster runner.

The show notes for this episode with be at healthynomics.com/27 - there you'll also be able to download the transcript to this episode.

Please enjoy my chat with Matt Ferguson.

Direct download: Matt_Ferguson_podcast.mp3
Category:general -- posted at: 8:24pm EDT

My free email series for beginner runners: www.freerunningcourse.com

30-Day None to Run Challenge (starts January 1, 2017): www.nonetorun.com/challenge

Save $$$ on running shoes and gear from Running Warehouse: www.healthynomics.com/gear

TODAY'S SHOW

Nutrition plays a vital role in helping beginner runners enhance their endurance, recovery and running performance.

I admit that I am not a nutrition expert and nor am I perfect from my own nutritional standpoint. I try!

To help you understand how nailing your nutrition can make you a better runner, I invited Jennifer Sygo onto the podcast to chat.

Jennifer is a registered dietitian and sports nutritionist with Cleveland Clinic Canada.  She is the team dietitian for the Toronto Maple Leafs and also provides advice to the Toronto Raptors.

In 2014, Jennifer released her book, "Unmasking Superfoods:  the Truth and Hype about Acai, Quinoa, Chia, Blueberries, and More".

Some topics we chat about include:

  • Surprising nutrition habits of professional athletes.
  • How a nutritionist fuels two little boys a breakfast and their morning routine.
  • Time savings tips for families with busy schedules.
  • Tips for new runners looking to lose weight.
  • Nutritional timing – is it important?
  • Hot trends in nutrition and whether there is any merit to them.
  • Is it possible to run and rely only on fat for fuel?
  • Simple steps you can take today to eat better and help become a better runner.
  • And much more!

The notes and links from this episode can be found here: http://www.healthynomics.com/26

Enjoy.

Direct download: Jennifer_Sygo_-_episode_26.mp3
Category:general -- posted at: 8:50pm EDT

Get my free course for beginner runners: http://www.freerunningcourse.com

For the show notes for this episode, go to http://www.healthynomics.com/25.

In this episode, I talk with Emma Andrews.

Emma is a Registered Holistic Nutritionist, Certified Plant Based Culinary Professional, and co-founder of Pineapple Collective, an Education Strategy and Content Marketing Agency working with natural health and wellness brands. 
 
Emma specializes in sports nutrition, longevity education, and plant-based cooking.
 
She has coached athletes from the "everyday" to the "elite", and has spent over 6 years researching and developing her skills as a food coach in Australia and Canada, and working as a plant-based sports nutrition educator hosting workshops all across north America.
 
If you are a runner and are looking to lose a little weight and become a healthier version of yourself, I think you will get a lot out of this episode.
 
Some topics we chat about include:
  • Common reasons why runners don't lose weight.
  • Foods to swap, emphasize or exclude.
  • Nutrient timing (and how this affects weight loss).
  • Meal and snack ideas.
  • Managing cravings and your appetite.
  • Food journaling and calorie counting - should you do it?
  • How to develop positive body image as a runner.
  • Hydration and weight loss.
  • and much more!

All of the links mentioned in this episode will be available at: 

www.healthynomics.com/25

Lastly, if you want some help getting started running, sign up to my free email series for beginner runners.
 
You can sign up at www.freerunningcourse.com
 
Enjoy!
 
Direct download: HN_Episode_25_with_Emma_Andrews_-_Running_for_Weight_Loss.mp3
Category:general -- posted at: 8:30pm EDT

Get my free course for beginner runners: http://www.healthynomics.com/get-started-running/

For the show notes for this episode, go to http://www.healthynomics.com/24.

In this episode, I talk with Tina Muir.

Tina is an elite runner chasing her dreams of representing her country in a major World Championship.
 
Her PRs are 16:08 (5k), 33:24 (10k), 1:13 (Half Marathon), and 2:41 (Marathon). 
 
Tina grew up in England and now lives in Lexington, Kentucky with her husband. 
 
She is also the host of the Run to the Top Podcast and works as a Community Manager for Runners Connect - one of the few podcasts for runners I listen to on a regular basis.
 
But don't let Tina's blazing fast race times fool you. Tina, like you and me, struggles with many of the same mental battles that al runners face. It doesn't matter if you're a pro trying to qualify for the Olympics or a total beginner looking to lose 30 pounds. 
 
In this chat Tina shares personal stories about these struggles - many of them will hit home with me and will do so for a lot of you listeners I think. In fact, in her last race she had a panic attack and somehow managed to keep going and win the race.
 
Tina also shares some of her best tips for beginner runners and her simple yet powerful approach to eating healthfully. 
 
The show notes - including all the links Tina I mention in our chat - for this episode with be at healthynomics.com/24 - there you'll also be able to download the transcript to this episode.
 
Enjoy the show everyone.

If you enjoyed this episode with Tina Muir or any other Healthynomics Podcast episode, please leave a review on iTunes.  

Reviews go a long way in helping the podcast reach more runner's ear buds. 

Cheers.

Direct download: Runners_Connect_episode_24.mp3
Category:general -- posted at: 4:25pm EDT

Get my free course for beginner runners: http://www.healthynomics.com/get-started-running/

For the show notes for this episode, go to http://www.healthynomics.com/23.

In this episode, I talk with Rich Roll.

If you are not familiar with Rich, here is a bit more about him:

  • Rich is a 47-year old, accomplished vegan ultra-endurance athlete.
  • former entertainment attorney turned full-time wellness & plant-based nutrition advocate.  
  • motivational speaker.
  • husband and father of 4 kids.
  • inspiration to people worldwide as a transformative example of courageous and healthy living.

In this podcast, you will learn about:

  • Rich's amazing life transformation.
  • How you can find the motivation to turn your life and fitness around.
  • The benefits of low-intensity training (i.e. going really slow).
  • Rich's advice to build a fitness into a habit.
  • How Rich's focus on nutrition has positively affected his life.
  • Some simple tips that you can use to instantly eat better.
  • Rich's favourite smoothie recipes and why smoothies are such a good way to boost your nutritional intake.
  • And much more.

To win a copy of Rich's new book, "The Plantpower Way", leave a comment or question for Rich before May 8, 2015 at www.healthynomics.com/plants

If you enjoyed this episode with Rich Roll or any other Healthynomics Podcast episode, please leave a review on iTunes.  

Reviews go a long way in helping the podcast reach more runner's ear buds. 

Cheers.

Direct download: Interview_with_Rich_Roll.mp3
Category:general -- posted at: 12:00pm EDT