Relaxed Running

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If you're a brand new runner. This is exactly what you need to follow. 8-Week Running Challenge:https://www.relaxedrunning.com/8weekrunningchallengeStrength Training Routine:https://www.youtube.com/watch?v=-LvAwSNlQaE&t=2s

Dr. Duane Scotti is a physical therapist and running coach who helps runners stay injury-free through strength training, tailored plans, and a holistic approach. As the founder of Spark Healthy Runner, he shares practical strategies on mindset, recovery, and performance, especially for middle-aged and beginner runners.Connect with Dr. Duane Scotti:- Instagram - @sparkhealthyrunner- Spark Healthy Runner YouTube Channel- Download How to Grow as A Runner Blueprint- www.SparkHealthyRunner.com- Listen to the Healthy Runner Podcast on Apple- Listen to the Healthy Runner Podcast on SpotifyChapters00:00 Introduction to Healthy Running02:52 Duane's Journey and Injury Experience06:04 Understanding Running Injuries09:06 The Importance of a Holistic Approach12:00 Overcoming Mental Barriers in Running14:56 The Six Steps to a Healthier Running Journey18:07 Mindset: The Foundation of Running Success20:54 Process Goals vs. Outcome Goals29:42 Reflecting on Growth and Learning31:48 Building a Strong Foundation: Strength Training for Runners34:55 The Importance of a Tailored Run Plan38:02 Understanding Running Frequency and Recovery45:55 The Role of Recovery in Training51:27 Nutrition: Fueling for Performance56:08 Race Strategy: Planning for Success📆 Improve Your 10km (or run it for the first time!)https://www.relaxedrunning.com/10km🏃‍♂️ My First 5k - An 8-Week Running Challenge https://www.relaxedrunning.com/8weekrunningchallenge👟 Become a Relaxed Running Member!https://www.relaxedrunning.com/membership✍️ Join Fast Track Friday Newsletterhttps://www.relaxedrunning.com/fast-track-friday

Ian Sharman is one of the most accomplished and respected ultramarathon runners in the world, known for his consistency, strategic racing, and deep understanding of endurance performance. Originally from the UK and now based in the U.S., Ian has racked up an impressive resume that includes multiple top-10 finishes at the Western States 100, a record-setting Grand Slam of Ultrarunning (the fastest combined time across four of the oldest 100-milers in the U.S.), and victories at numerous ultras across varied terrain. Beyond his personal achievements, he’s a sought-after coach and the founder of Sharman Ultra, where he helps runners of all levels train smarter and race stronger. With a background in sports science and a calm, analytical approach to racing, Ian blends performance, longevity, and enjoyment—making him a unique voice in the ultrarunning world.CHAPTERS00:00 Exploring the World of Ultra Running03:46 Training Philosophy: Volume vs. Intensity08:12 The Importance of Time on Feet11:53 Speed Work in Ultra Training16:12 Mindset and Race Day Strategy23:50 Confidence, Discipline, and Patience in Racing28:42 The Art of Racing Tactics30:36 Training Philosophy: Quality Over Quantity34:28 Altitude and Heat Training: Preparing for Extremes43:11 The Foundations of Recovery49:13 Consistency: The Key to Long-Term Success50:03 Recommended Reads for Runners📆 Improve Your 10km (or run it for the first time!)https://www.relaxedrunning.com/10km🏃‍♂️ My First 5k - An 8-Week Running Challenge https://www.relaxedrunning.com/8weekrunningchallenge👟 Become a Relaxed Running Member!https://www.relaxedrunning.com/membership✍️ Join Fast Track Friday Newsletterhttps://www.relaxedrunning.com/fast-track-friday

In today’s episode, Tyson dives into the 10 essential strategies that will completely transform your 10K performance and take your race to the next level. If you're ready to unlock new speed and power, this episode is exactly what you need to hear.USE COUPON CODE: RUN50📆 Improve Your 10km (or run it for the first time!)https://www.relaxedrunning.com/10km🏃‍♂️ My First 5k - An 8-Week Running Challenge https://www.relaxedrunning.com/8weekrunningchallenge👟 Become a Relaxed Running Member!https://www.relaxedrunning.com/membership✍️ Join Fast Track Friday Newsletterhttps://www.relaxedrunning.com/fast-track-friday

Claire Bartholic is an experienced running coach and sports nutrition expert who founded The Planted Runner, a platform dedicated to helping runners improve their speed and strength—particularly as they get older—through evidence-based training, mental strategies, and plant-focused nutrition. After cutting over an hour from her own marathon time and running 2:58 at age 42, she now shares her knowledge through personalized coaching, her podcast, and her book, guiding others to reach their peak performance at any stage of life.🏃‍♂️ My First 5k - An 8-Week Running Challenge https://www.relaxedrunning.com/8weekrunningchallenge📆 Improve Your 10km (or run it for the first time!)https://www.relaxedrunning.com/10km👟 Become a Relaxed Running Member!https://www.relaxedrunning.com/membership✍️ Join Fast Track Friday Newsletterhttps://www.relaxedrunning.com/fast-track-friday

Ben Rosario is a leading figure in distance running, known for his work with Northern Arizona Elite, The Marathon Project, and his book Run Like a Pro (Even If You’re Slow). As the head coach of NAZ Elite, he developed one of the premier training groups in the U.S., coaching athletes like Aliphine Tuliamuk to a U.S. Olympic Trials win. In 2020, he played a key role in launching The Marathon Project, creating a fast, competitive race for elite marathoners during the pandemic. With a passion for coaching and a knack for innovation, Ben has made a lasting impact on the sport.---🏃‍♂️ My First 5k - An 8-Week Running Challenge https://www.relaxedrunning.com/8weekrunningchallenge📆 Check out our Training Plans https://www.relaxedrunning.com/trainingplans✍️ Join Fast Track Friday Newsletterhttps://www.relaxedrunning.com/fast-track-friday---EPISODE CHAPTERS:00:00 Navigating the World of Running Coaching06:15 Core Principles for Improving Performance10:58 Understanding Aches, Pains, and Injuries15:45 The Importance of Activation Routines21:54 The Evolution of Running Techniques and Technology25:10 The Snowball Effect in Running Efficiency27:02 Changing Perspectives on Performance28:39 The Importance of Winning30:42 The Role of Technology in Training32:39 Skepticism in Performance Enhancements34:30 The Dark Side of the Sport37:57 The Ethics of Competition40:04 Confidence and Tactics in Racing42:53 Future Plans and New Ventures---TRANSCRIPThttps://share.transistor.fm/s/37f11096/transcript.txt--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...

In this episode of Run Talk, Tyson shares updates on his own training and recovery, offering insights into the process and lessons learned. He also breaks down some of the biggest news stories in the world of running this week.

This is a guided audio run for brand new runners. It's a taste test of Week 1: Day 1 of the Relaxed Running 8-Week Running Challenge. If you're brand new to running or are returning from a long break and you're out of shape - it's the perfect place to start. 📆 Join our 8-Week Running Challenge! (7-Day FREE Trial)https://www.relaxedrunning.com/8weekrunningchallenge

In this episode, we dive into the details of Tyson's training week, including the results from his 1500m race last night and why speed work has become a key focus in his program. We also explore some great alternatives to gels for fueling during runs—perfect for those looking to mix things up. Plus, we cover the latest news from the running world: Olympic triathlon champ Alex Yee is gearing up for his first London Marathon with some help from Eliud Kipchoge, China is hosting the world’s first human vs. robot half-marathon, and marathon running is booming like never before. Tune in for all this and more![00:01:16] Weekly Recap + Balanced approach to marathon training [00:04:27] Sweat rate and hydration.[00:06:35] Diet controversies in endurance sports.[00:10:39] Treadmill running challenges.[00:14:29] Racing 1500 meters after years.[00:19:28] Sub four-minute aspirations.[00:22:39] Olympic triathlete running London Marathon.[00:25:39] Human versus robot half marathon.[00:27:26] Marathon running's booming popularity.Train with Tys: https://www.relaxedrunning.com/personalrunningcoach Contact: tyson.popplestone@gmail.comRelaxed Running Instagram: https://www.instagram.com/relaxed_running/Tyson's Training Log - Strava: https://www.strava.com/athletes/83530274?hl=en-GBRelaxed Running YouTube - https://www.youtube.com/@RelaxedRunning

Lawrence Van Lingen is a leading expert in biomechanics and movement, known for his innovative approach to improving running performance and preventing injuries. With a background in physiotherapy and competitive athletics, he focuses on helping runners move more efficiently through better posture, alignment, and breathing techniques. Lawrence’s holistic methods empower athletes to enhance their performance while reducing the risk of injuries. His work has made him a trusted voice in the running community, sharing practical insights through coaching, workshops, and online resources.---🏃‍♂️ Join the 8-Week Running Challengewww.relaxedrunning.com📆 Free Coaching Callhttps://calendly.com/tyson-popplestone/free-coaching-callEPISODE CHAPTERS:00:00 Introduction and Technical Setup03:00 Exploring Breathing Techniques and Their Importance05:54 The Connection Between Breathing and Athletic Performance09:10 Understanding Breathing Disorders in Athletes12:01 The Role of Anxiety and Stress in Breathing Patterns14:53 The Impact of Posture on Breathing and Emotions18:01 The Importance of a Calm State for Learning and Performance20:55 Proactive vs. Reactive Approaches in Coaching23:59 Understanding Personality Through Movement27:06 The Influence of External Feedback on Performance30:00 Conclusion and Final Thoughts on Breathing and Movement33:17 The Spectrum of Performance Anxiety34:42 Trust and Healing in Coaching36:51 Tom Brady's Longevity Secrets39:47 Pliability vs. Rigidity in Athletic Performance43:55 The Importance of Relaxation in Strength Training49:50 Mobility and Breathing: Keys to Flexibility56:10 The Power of Backward Walking and Breathing01:01:10 Mindset and Internal Dialogue in Performance01:05:25 Running as a Tool for Self-DiscoveryTAKEAWAYS90% of the people that come to see me don't breathe well.Healthy breathing is rare among the general population.Breathing issues can amplify under stress, especially in athletes.A calm state is essential for effective learning and performance.Posture significantly impacts breathing and emotional states.External feedback can have unintended consequences on performance.Understanding breathing patterns can help address anxiety and stress.Movement can reflect a person's personality and emotional state.Proactive coaching is more effective than reactive approaches.Breathing techniques can be improved through mindfulness and awareness. Trust is essential for effective coaching and healing.Tom Brady emphasizes playability for longevity in sports.Pliability is crucial for injury prevention and performance.Relaxation is key to effective strength training.Mobility is more about movement than stretching.Backward walking can calm the nervous system.Mindset and internal dialogue significantly affect performance.Running can serve as a powerful tool for self-discovery.Results should not define one's self-worth. ---TRANSCRIPThttps://share.transistor.fm/s/088c2786/transcript.txt--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...

Dr. Dan Plews is a renowned endurance coach, sports scientist, and Ironman World Championship age-group record holder. He works with both elite and amateur triathletes, applying science-backed techniques to enhance performance. His expertise lies in heart rate variability (HRV), heat training, and fat-adapted nutrition strategies. With a PhD in Exercise Physiology, he blends academic knowledge with hands-on coaching experience to help athletes reach their full potential.---📆 Free Coaching Callhttps://calendly.com/tyson-popplestone/free-coaching-callEPISODE CHAPTERS:00:00 Introduction to Triathlon and Coaching Journey03:06 Transitioning from Competition to Coaching06:11 The Role of Sauna in Training and Recovery08:59 Heat Training and Its Benefits12:07 Cold Exposure and Recovery Strategies15:03 Consistency in Training and Recovery18:09 Final Thoughts on Endurance Training26:34 The Foundation of Consistency in Athletic Performance32:11 The Pillars of Recovery: Sleep, Nutrition, and Training43:52 Understanding Periodization in Training52:48 Enjoying the Journey: Key Takeaways for New AthletesTAKEAWAYSDr. Dan Plews had 45 athletes racing at the Half Ironman World Champs.He started triathlons at the age of nine, influenced by his father's athletic journey.He stopped competing in 2022 to focus on coaching and family.Transitioning from competition to coaching can be fulfilling and necessary.Sauna use can enhance training adaptations and recovery.Heat training can improve performance through physiological adaptations.Cold water immersion helps reactivate the parasympathetic nervous system.Consistency in training is crucial for endurance athletes.Balancing training loads is essential for recovery and performance.Recovery strategies should be personalized to individual needs. Consistency is crucial for athletes, and it revolves around recovery.The three pillars of recovery are sleep, nutrition, and training periodization.Adequate sleep is essential for optimal recovery and performance.Protein intake is vital for recovery, with recommendations of 200-300 grams per day for athletes.Understanding training phases and periodization is key to effective training.New athletes should monitor their training intensity to avoid burnout.Recovery strategies should be prioritized over minor recovery techniques like saunas.Magnesium supplementation is important for athletes due to its role in muscle function and recovery.Enjoying the training process is essential; it doesn't have to be a suffer fest.Improvement in endurance sports is a dose-response relationship, requiring consistent training.---TRANSCRIPThttps://share.transistor.fm/s/204214fd/transcript.txt--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...