Afleveringen

  • 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 Background
    02:27 Training in Boulder: Environment and Community
    05:32 Self-Coaching: Challenges and Insights
    08:19 Mental Game: Overcoming Performance Anxiety
    11:25 Training Philosophy: Balancing Volume and Speed
    14:17 Race Preparation: Structuring Training Cycles
    17:36 Injury Management: Learning from Setbacks
    20:22 The Importance of Consistency in Training
    23:34 Reflections on Progress and Future Goals
    31:22 Navigating Pain in Running
    33:37 The Balance of Training and Recovery
    36:50 Mental Resilience in Endurance Sports
    41:21 Fueling Strategies for Ultra Running
    46:54 The Role of Strength Training in Endurance
    52:10 Nutrition and Race Day Strategies

    ---

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    --

    PODCAST INFO:

    Tyson Sträva: https://www.strava.com/athletes/83530274
    Podcast Website: www.relaxedrunning.com
    Apple Podcasts: https://podcasts.apple.com/au/podcast...
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  • 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-creek

    EPISODE OUTLINE:

    00:00 The Evolution of Low Heart Rate Training
    02:57 The Siloed Nature of Healthcare
    06:13 The Interconnection of Health and Fitness
    08:50 Understanding Health Beyond Fitness
    12:13 The Role of the Brain in Athletic Performance
    14:53 Injuries: Physical, Biochemical, and Mental
    17:58 The Importance of Recovery and Rest
    20:58 The Power of Aha Moments
    24:13 The Simplicity of Brain Health
    27:08 The Therapeutic Nature of Comedy and Creativity
    30:12 Bringing Out the Child Within
    37:52 Tapping into the Inner Child for Performance
    40:14 The Therapeutic Power of Music
    45:55 Choosing Music for Creativity and Focus
    52:24 The Intersection of Science and Creativity
    56:31 Listening to Your Body While Running


    TAKEAWAYS

    Low 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.

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  • 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 Truths
    01:25 Injuries: Inevitable Challenges in Distance Running
    04:54 The Addictive Nature of Running
    07:16 Consistency vs. Intensity in Training
    09:33 Personalization in Training: One Size Does Not Fit All
    10:57 Aging and Its Impact on Performance
    14:04 Balancing Full-Time Work and Training
    17:54 Social Implications of Running
    18:42 Running Beyond the Run: Holistic Health Approach


    --------------------

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    --------------------

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    Or get in touch with us by sending an email to [email protected]

    Please 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 [email protected]

    What's in this Podcast:

    00:00 Welcome to Relax Running Podcast
    01:04 The Importance of a Training Plan
    05:14 Who Needs a Coach or Training Plan?
    10:00 Clarifying Your Training Goals
    12:18 The Role of Accountability in Training
    14:16 Structuring Your Training Year
    17:05 Accessing Resources Through Coaching
    19:24 Final Thoughts and Guidance

    --------------------

    👟Personal Running Coaching
    https://www.relaxedrunning.com/person...

    📆 Our Training Plans
    https://www.relaxedrunning.com/trainingplans

    --------------------

    → FACEBOOK - / https://www.facebook.com/relaxedrunning/ ←
    → INSTAGRAM - / relaxed_running ←

    Or get in touch with us by sending an email to [email protected]

    Please 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 📆
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    👟Personal Running Coaching 👟
    https://www.relaxedrunning.com/personalrunningcoach

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  • 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 Coaching
    02:49 TriDoc's Journey into Triathlon
    05:47 The Importance of Consistency and Small Steps
    08:51 Principles of Endurance Training
    11:58 Injury Prevention and Recovery Strategies
    15:10 Nutrition and Its Role in Performance
    18:09 The Role of Sleep in Endurance Training
    21:02 Mindset and Emotional Resilience in Sports
    23:58 The Value of Cross-Training
    26:59 Supplements and Their Effectiveness
    30:10 Final Thoughts and Takeaways

    ---

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    👟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/83530274
    Podcast Website: www.relaxedrunning.com
    Apple Podcasts: https://podcasts.apple.com/au/podcast...
    Spotify: https://open.spotify.com/show/2MMfLsQ...
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  • 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 Announcements
    01:49 Interview with Craig Alexander
    04:32 Zone Two Heart Rate Training and Training Structure
    10:15 The Transition from Shorter Distances to Ironman
    13:07 The Benefits of Zone Two Training and Individual Differences
    16:00 The Difference Between Running a Standalone Marathon and a Marathon Off the Bike
    20:09 The Crossover Between Endurance Sports and Other Sports
    25:04 The Importance of Speed in Longer Distance Events
    29:21 The Benefits of Altitude Training
    31:18 The Appeal of the Ironman World Championship
    32:13 Motivation and Preparation
    43:24 Balancing Data and Rate of Perceived Exertion (RPE)
    55:39 The Importance of Strength Training
    01:02:46 Engaging with Coaching Communities and Events

    ---

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    ---

    👟Personal Running Coaching 👟
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    --

    MORE FROM CRAIG: https://alexander.sansego.co

    PODCAST INFO:

    Tyson Sträva: https://www.strava.com/athletes/83530274
    Podcast Website: www.relaxedrunning.com
    Apple Podcasts: https://podcasts.apple.com/au/podcast...
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  • 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 🏃‍♂️
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  • 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?*

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  • In this episode I talk about 8 recent changes I've made to my running training and why they're so beneficial.

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  • 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

  • Joe Friel is a highly respected endurance sports coach and author, celebrated for his scientific approach to training and performance. With over 40 years of coaching experience, Friel is the founder of TrainingPeaks and the author of best-selling books, including "The Triathlete's Training Bible". His methodologies focus on periodization, personalized training plans, and the importance of data analysis, metabolic health, low heart rate, and zone 2 training to enhance athletic performance. Friel's work has guided numerous athletes, from novices to professionals, in reaching their fitness and competitive aspirations.

    ⚡️Personal Running Coaching ⚡️
    https://www.relaxedrunning.com/personalrunningcoach

    🏃‍♂️Falls Creek Running Camp 🏃‍♂️
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    👟Junior Pre-Season Running Squad 👟
    https://www.relaxedrunning.com/runninggroup

    EPISODE OUTLINE:

    00:00 Introduction and Admiration for the Triathlon Training Bible
    01:28 Measuring and Addressing the Athlete's Limiter
    03:23 The Importance of Metabolic Fitness
    06:44 Balancing Frequency, Duration, and Intensity
    09:42 Dispelling the Myth of Training Harder
    23:24 The Rise of Low Heart Rate Training
    24:19 The Evolution of Measurement in Endurance Training
    27:39 Advancements in Intensity Measurement
    28:06 Monitoring Metabolic Fitness
    30:49 Improving Fat Burning as a Fuel Source
    33:10 Balancing Carbohydrate Consumption
    35:06 Prioritizing Health in Endurance Training
    38:17 The Controversy of Carb Fueling
    41:14 The Active Lifestyle of Our Ancestors
    44:03 The Importance of Data Points in Coaching

    TRANSCRIPT:

    MORE FROM JOE: https://joefrieltraining.com

    PODCAST INFO:

    Tyson Sträva: https://www.strava.com/athletes/83530274
    Podcast Website: www.relaxedrunning.com
    Apple Podcasts: https://podcasts.apple.com/au/podcast...
    Spotify: https://open.spotify.com/show/2MMfLsQ...
    RSS: https://feeds.transistor.fm/relaxed-r...

    SOCIALS:

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  • Zach Bitter is an accomplished ultramarathon runner, coach, and endurance athlete known for his impressive performances in long-distance races. He has set multiple world records, including the 100-mile treadmill world record and the 12-hour world record. Bitter is renowned for his ability to maintain high speeds over extended distances, making him a prominent figure in the ultrarunning community.

    ⚡️Personal Running Coaching ⚡️
    https://www.relaxedrunning.com/personalrunningcoach

    🏃‍♂️Falls Creek Running Camp 🏃‍♂️
    https://www.relaxedrunning.com/falls-creek

    👟Junior Pre-Season Running Squad 👟
    https://www.relaxedrunning.com/runninggroup

    EPISODE OUTLINE:

    00:00 Anticipation for the Olympics and Standout Athletes
    02:08 Training Methods for Ultra Running and Marathon Running
    07:11 Consistency and Injury Prevention in Endurance Sports
    14:09 The Role of Nutrition in Endurance Performance
    29:30 Fueling Strategies for Ultra Running
    35:23 Separating Hydration and Fueling
    39:26 Experimentation and Training Fueling
    46:38 Balancing Training Volume and Injury Prevention
    53:16 Addressing Mobility and Imbalances
    56:09 Running Scene in Austin


    TAKEAWAYS:

    Excitement for upcoming track and field events, particularly the Olympics in ParisDiscussion of standout athletes and the depth of talent in the track and field worldInsights into the training methods for ultra running and marathon runningImportance of consistency and injury prevention in endurance sportsConsideration of nutrition and fueling strategies for optimal performance Ultra runners generally require less carbohydrate fueling compared to marathon and shorter distance runners.Separate hydration and fueling strategies to optimize performance.Experimentation is key to finding the optimal fueling and hydration strategies for each individual.Consider factors such as sweat rate and electrolyte loss when determining hydration needs.Focus on maintaining a balance between quality training and avoiding injury.Address mobility and imbalances to prevent injuries and improve performance.

    TRANSCRIPT:
    https://share.transistor.fm/s/977eedd4/transcript.txt

    MORE FROM ZACH:

    Website: https://zachbitter.com

    PODCAST INFO:

    Tyson Sträva: https://www.strava.com/athletes/83530274
    Podcast Website: www.relaxedrunning.com
    Apple 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...

  • Mark Allen, known as "The Grip," is a legendary American triathlete who reigned supreme in the sport during the late 1980s and 1990s. Renowned for his six consecutive Ironman World Championship titles from 1989 to 1995, Allen showcased extraordinary endurance, mental fortitude, and skill across swimming, biking, and running. His 1989 victory, famously dubbed the "Iron War," saw him narrowly defeat his rival Dave Scott in an epic, grueling battle. In addition to his Ironman triumphs, Allen excelled in Olympic-distance triathlons, amassing numerous victories and solidifying his status as one of the sport's all-time greats. His remarkable achievements have earned him places in both the Ironman Hall of Fame and the USA Triathlon Hall of Fame.

    ⚡️Personal Running Coaching ⚡️
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    EPISODE OUTLINE:

    00:00 The Training Style and Influence Behind a Successful Career
    04:44 The Maffetone Method: Training for Endurance and Consistency
    08:20 Balancing Intensity and Recovery: The Key to Sustainable Training
    13:30 Dispelling Misconceptions: Fueling for Endurance Races
    29:37 Patience and Consistency in Training
    31:05 Listening to Your Body and Adjusting Training
    33:29 The Benefits of Technology in Training
    48:01 Finding the Right Balance for Optimal Performance

    TAKEAWAYS:

    Training in a way that allows for longevity and prevents burnout and injury is crucial for sustained success in endurance sports.The Maffetone method, which focuses on training at lower heart rates to develop endurance and fat-burning capabilities, can lead to improved performance and consistency.Consistent training, patience, and a balanced diet are key factors in achieving sustainable results.Fueling with fat is not necessary for longer races, as the body has enough stored fat to sustain endurance efforts. Balancing aerobic and anaerobic work is crucial for optimal performance.Patience and consistency are key in training.Listening to your body and adjusting training based on individual factors is important.Using technology, such as heart rate variability monitoring, can help fine-tune training intensity.Finding the right balance between hard work and recovery is essential for long-term success.

    TRANSCRIPT:
    https://share.transistor.fm/s/e6ba3e1c/transcript.txt

    MORE FROM MARK:

    Website: https://markallensports.com

    PODCAST INFO:

    Tyson Sträva: https://www.strava.com/athletes/83530274
    Podcast Website: www.relaxedrunning.com
    Apple 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. Lawrence Van Lingen is a distinguished sports chiropractor and performance specialist known for his expertise in enhancing athletic performance and recovery. He has an in-depth knowledge of biomechanics and sports science, which he uses to work with elite athletes, including professional surfers and triathletes, to boost their physical abilities and prevent injuries. Dr. Van Lingen combines chiropractic care with advanced soft tissue techniques and customized training programs to meet the specific needs of each athlete. His comprehensive approach highlights the significance of proper movement patterns, flexibility, and functional strength, making him a highly respected figure in the field of sports performance and rehabilitation.

    ⚡️Personal Running Coaching ⚡️
    https://www.relaxedrunning.com/personalrunningcoach

    🏃‍♂️Falls Creek Running Camp 🏃‍♂️
    https://www.relaxedrunning.com/falls-creek

    EPISODE OUTLINE:

    00:00 Introduction
    03:27 Controversy Surrounding Running Techniques
    08:52 Gratitude and Community in Running
    15:25 The Role of Environment and Trauma
    27:10 The Transformative Power of Group Dynamics
    32:04 The Progress of Athlete Drew Hunter
    35:52 Training and Feeling
    36:49 The Power of Hard Work
    37:19 Reframing Mindset
    38:08 The Hero's Journey
    38:37 Psychology and Movement
    39:07 The Case of Drew Hunter
    40:07 The Autonomic Nervous System
    41:38 The Importance of Breathing
    42:13 The Role of the Spine
    43:43 Moving from the Center Out
    45:15 The Healing Power of Movement
    47:11 Running as a De-Stressor
    48:21 The Connection Between Movement and Emotion
    49:34 Running and Negative Emotion
    50:16 The Impact of Running on Emotion
    52:36 The Importance of a Flexible Spine
    54:29 Questioning Expertise
    57:34 Understanding Dualities
    58:48 The Role of Ropes in Training
    01:00:22 Backward Walking and Movement Patterns
    01:02:22 Tire Walking and Glute Activation
    01:08:05 Creating a Community and Culture


    TAKEAWAYS:

    Controversy often arises in running due to the attachment of value and livelihood to specific techniques or procedures.Gratitude and community are essential in the sport of running, and it is important to appreciate the ability to choose a type of diet and afford food.The focus should be on the fundamentals of healthy movement, such as hip extension and proper running patterns, rather than specific cues or drills.Environment plays a significant role in movement, and sitting in flexion can negatively impact running.Trauma, both emotional and mechanical, can affect movement patterns and talent.Separating one's identity from their gift and understanding the role of luck can lead to a more sustainable relationship with running.Group dynamics and collective consciousness can have a transformative effect on individual performance and progress.Athletes who move well experience less pain and discomfort and have a more sustainable running practice.Mastering running involves sustainable and efficient movement, as well as quiet foot impact.Reframing training intensity and focusing on recovery are necessary when transitioning to more efficient running techniques. Training in a way that is not antagonistic to breathing and the autonomic nervous system is crucial for optimal running performance.Hip extension-based movement can lead to significant breakthroughs in running performance.Reframing one's mindset and embracing one's talent and worthiness are important for success in running.The use of tools such as the flow rope, backward walking, and tire walking can improve running technique and unlock an athlete's full potential.

    TRANSCRIPT:
    https://share.transistor.fm/s/cb93f659/transcript.txt

    MORE FROM LAWRENCE:

    Instagram: https://www.instagram.com/lawrencevanlingen/?hl=en
    Book: https://www.innerunner.com

    PODCAST INFO:

    Tyson Sträva: https://www.strava.com/athletes/83530274
    Podcast Website: www.relaxedrunning.com
    Apple 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

  • Angelo Gingerelli is a renowned strength coach recognized for his expertise in developing comprehensive fitness programs for athletes, particularly focusing on strength and conditioning. He emphasizes the integration of strength training into overall fitness regimens to enhance performance, prevent injuries, and promote physical health. Gingerelli combines traditional strength training techniques with sport-specific conditioning to optimize power, endurance, and agility. He is also the co-author of the book "Finish Strong: Resistance Training for Endurance Athletes," which offers insights and practical strategies for incorporating strength training to achieve peak performance in endurance sports.

    ⚡️Personal Running Coaching ⚡️
    https://www.relaxedrunning.com/personalrunningcoach

    🏃‍♂️Falls Creek Running Camp 🏃‍♂️
    https://www.relaxedrunning.com/falls-creek

    EPISODE OUTLINE:

    00:00 Balancing Training and Family Life: Prioritizing Key Races
    25:34 The Benefits of Post-Run Recovery Activities
    30:03 Mastering the Basics in Strength Training
    36:10 The Significance of Proper Technique in Running and Swimming
    39:13 Foundational Sports for Young Children

    TAKEAWAYS:

    The importance of strength training for endurance athletes and its impact on running performance.The benefits of upper body strength for distance runners and the role it plays in posture, gait, and running mechanics.The significance of structured training phases, including the off season, base and buildup, taper, and the role of resistance training in each phase.The value of resistance training for overall lifestyle, longevity, and aging well, beyond just running performance.The need for variety and progression in strength training to stimulate the body and ensure continued improvement over the long term. Balancing training with family life is a challenge for endurance athletes, and it's important to prioritize key races and events throughout the year.Post-run recovery activities, such as walking after a long run, can have significant benefits for the body and overall training performance.Mastering the basics in strength training is crucial for endurance athletes, and consistency and progression are key to long-term success.Proper technique in running and swimming can significantly impact performance, and athletes should be open to new ideas and coaching to improve their skills.Gymnastics, track and field, wrestling, and swimming are recommended as foundational sports for young children, as they help develop kinesthetic awareness and physical coordination.

    TRANSCRIPT:
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