Running and Fitness With Raj

Brenda talks about her training principles – “Hard work beats talent any day”. She discusses various ways to recover; how to mentally be strong and her best and worst races.
Show Notes
00:45 – Brenda introduces herself
4:25 – Key lessons and training principles – “Hard work beats talent any day”. 1) Increase mileage slowly to avoid injuries 2) do not put limits on yourself 3) Mix consistency with variations in pace 4) do mental training during your workouts
11:45 – Strengths of Women athletes
14:15 – Key recovery principles – take down weeks; sleep well; take protein; use salt baths
18:35 – Mental Training – believe in yourself; be thankful; don’t let surroundings put you down; stay calm and relaxed; countdown the race
25:25 – Most memorable and worst moments in Brenda’s running
30:40 – Quiz Time!
33:25 – Brenda recommends books and websites
Contact Brenda
https://run717.com/
Instagram: @runsevenoneseven
Resources Discussed
Websites
Runner’s Connect https://runnersconnect.net/
Run Farther and Faster http://www.runfartherandfaster.com/
Boston Buddies Facebook Group https://www.facebook.com/groups/BostonMarathonTrainingBooks
Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach by Brad Hudson

Contact Details for Running and Fitness with Raj
Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh
Email: [email protected]
Facebook Group: Running and Fitness with Raj
Instagram: Instagram @runningandfitnesswithraj
Twitter: @RunningRaj

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Episode Summary
Sam Winebaum, running shoes expert, on selecting shoes, cushioning, super fast shoes, his review method and upcoming brands
Show Notes
01:40 – Sam introduces himself and how roadtrailrun.com developed
11:35 – How running shoes evolved over the last 50 years
17:00 – Current super-fast shoes
21:00 – Views on cushioned shoes
26:35 – “Must have” factors to look for in shoes for road runners
31:40 – Thoughts on zero drop shoes
35:20 – Factors Sam and team considers while reviewing a shoe
39:40 – Do super-fast shoes distort competition?
44:35 – Some of Sam’s favorite shoes from the last few years
48:20 – Relatively lesser known brands that Sam is keeping an eye on
50:25 – Mileage at which to change shoes
52:45 – Recommendations on resources

Follow Sam
Website: roadtrailrun.com
Instagram: @roadtrailrun
Facebook: https://www.facebook.com/SamsRunning
RoadTrailRun YouTube Channel

Recommendations on resources
Website: podiumrunner.com
Book: Shoe Dog by Phil Knight (Amazon Link)

Contact Details for Running and Fitness with Raj
Website: runfitraj.com
Join WhatsApp Group:https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh
email:[email protected]
Facebook Group:Running and Fitness with Raj
Instagram:Instagram @runningandfitnesswithraj
Twitter @RunningRaj
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Episode Summary
Dr. Charles Samuels, renowned sleep expert, on the importance of sleep on health and athletic performance
Show Notes
01:50 – Dr. Samuels introduces himself
08:45 – Applicability of sleep research on recreational athletes
11:50 – Athlete Sleep Screening Questionnaire
15:05 – Biggest cause for poor sleep: electronic screens
20:45 – How to set yourself up for good sleep
25:35 – Other factors that influence sleep like nutrition, hydration and caffeine
29:55 – Views on Napping
36:40 – Tracking sleep using wearables
41:35 – Views on sleep types: ‘larks’, neutrals and ‘night owls’
46:05 – Resources recommendation

Follow Dr. Charles Samuels
Centre for Sleep & Human Performance: https://centreforsleep.com/
Facebook: https://www.facebook.com/centreforsleepandhumanperformance/
Twitter: https://twitter.com/CentreforSleep
LinkedIn: https://www.linkedin.com/company/the-centre-for-sleep-and-human-performance/
Instagram: https://www.instagram.com/centreforsleep/
YouTube: https://www.youtube.com/user/Centreforsleep

Recommendations on resources
Athlete Sleep Screening Questionnaire
Podcast: Krush Performance by Jeff Krushell – http://krushperformance.com/
Book: Sink into Sleep by Judith Davidson - Amazon Link
Websites: Canadian Sleep Society and National Sleep Foundation
Paper in British Journal of Sports Medicine

Contact Details for Running and Fitness with Raj
Website: runfitraj.com
Join WhatsApp Group:https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh
email:[email protected]
Facebook Group:Running and Fitness with Raj
Instagram:Instagram @runningandfitnesswithraj
Twitter @RunningRaj

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Episode Summary
2:24 marathoner, Doctor and Author, Dr.Mark Cucuzzella on low heart rate training, common injuries, barefoot running and mobility
Show Notes
02:10 – Dr.Mark introduces himself
07:30 – How Dr.Mark adopted “MAF” method of running
13:10 – Why you should do short sprints every time you run
14:10 – Dr. Mark explains “awakening your (running) springs”
17:50 – Common running injuries
25:15 – Knee pain and knee injuries
27:00 – Common issues with running form
29:55 – How to improve cadence
31:50 – Transitioning to barefoot and minimalist footwear running
35:15 – Incorporating mobility and flexibility into your daily routine
38:40 – Foam rolling
41:30 – Dr. Mark talks about his book “Run for Your Life”
45:35 – Recommendations on resources
Contact and resources from Dr.Mark
email: [email protected]
Book: Run for Your Life (Amazon Link)
Website: https://tworiverstreads.com/
Facebook: https://www.facebook.com/naturalrunningcenter
Resources recommended by Dr.Mark
Dr.Ronesh Sinha - https://www.culturalhealthsolutions.com/
Diet Doctor website: https://www.dietdoctor.com/
Book: The Real Meal Revolution by Dr.Tim Noakes (Amazon Link)
YouTube channel: Low Carb Down Under: https://www.youtube.com/user/lowcarbdownunder

Other relevant earlier podcasts
Episode 23 – Patrick McKeown (https://www.buzzsprout.com/273726/5598952)
Contact Details for Running and Fitness with Raj
Website: runfitraj.com
Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh
email: [email protected]
Facebook Group: Running and Fitness with Raj
Instagram: Instagram @runningandfitnesswithraj
Twitter @RunningRaj

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World famous Exercise Physiologist, Dr. Stephen Seiler, on his pioneering work on the 8-level training hierarchy pyramid from most important to least important: Training volume; high intensity training; intensity distribution; planning/periodization; micro-periodisation; specific adaptations like heat and altitude; race pace training and tapering. We also discuss polarized training and mind-body connection.
Show Notes
01:05 – Introduction to Dr.Seiler and how he got involved in exercise science
04:20 – Dr.Seiler explains how he came up with the 8-level training hierarchy pyramid
8:00 – Three most important levels of training hierarchy: training volume, intensity and distribution between the two
13:45 – The next 5 levels of training hierarchy - planning/periodization; micro-periodisation; specific adaptations like heat and altitude; race pace training and tapering
22:50 – Dr.Seiler explains why he did not include strength and mental training in the hierarchy
25:15 – Basis of polarized training and evidence
30:00 – Ways to measure intensity in polarized training: power/pace; heart rate and perceived exertion
33:10 – Interval training within polarized training – better to do more time at sub-maximal effort than less time at maximal effort
35:05 – Mind-body connection
39:00 – Ways to train the mind to improve performance
41:45 – Quiz Time!
44:25 – Resource recommendations by Dr.Seiler
Contact Dr.Seiler
Twitter: @StephenSeiler

Resources by Dr.Seiler
Dr.Seiler on ResearchGate - https://www.researchgate.net/profile/Stephen_Seiler
Dr. Seiler’s Hierarcy of Endurance Training Needs - https://rb.gy/2efsgw
Dr. Seiler’s Ted Talk – “How normal people can train like the world’s best endurance athletes” - https://www.youtube.com/watch?v=MALsI0mJ09I
Other Resources
researchgate.net
Contact Details for Running and Fitness with Raj

Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh
Email: [email protected]
Facebook Group: Running and Fitness with Raj
Instagram: Instagram @runningandfitnesswithraj
Twitter @RunningRaj

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Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast.

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