00:0000:00
I talk with TJ Murphy, a 2:38 marathoner, about his books Unbreakable Runner and Ready to Run. TJ found that by using crossfit endurance he's been able to recover from injuries and start running again. Through this approach, he's regained his athleticism and his love of running.

Sponsors:
- 3Fu3l: 3FOLSON http://www.3fu3l.com

Follow:

Feedback:
- Voicemail: (612) 567-2471
- email aaron@paleorunner.org

Links:
- Ready to Run http://amzn.to/1r2uWk4
- Unbreakable Runner http://amzn.to/1zS42Lo

Magic Mile 4:59

Quotes:

"If I could go back 20 years and experiment with this stuff, I think I would have enjoyed my training more and had less injuries. I think some of the permanent damage I did to some of my joint wouldn't be there."

"Experiment with strength training in your running. Over the long run it's going to have a lot of value. Take a day that might be your easy run and instead of going for a 40 min easy run, experiment with substituting one of these functional strength workouts that Brian has. Go to a crossfit gym, tell them you're a runner, and that you don't want to get hurt. They'll work with you. You can't do it all by strength training, but intermixing this stuff with very specific running workouts is going to have a lot of benefits. You'll find you have a little bit more power and a little bit more efficiency unleashed."

Chapters:
00:00:00 3Fu3l: 3FOLSON http://www.3fu3l.com/shop/
00:00:38 TJ Murphy http://amzn.to/1ris79b
00:00:43 Unbreakable Runner Book http://amzn.to/15dRLr8
00:00:46 Ready to Run Book http://amzn.to/1risuk6
00:00:52 How did you get interested in Crossfit Endurance? http://crossfitendurance.com/
00:04:18 What was your running like before crossfit? 
00:08:52 What is the root cause of injuries? 
00:10:42 Less volume or more strength that helped? 
00:12:28 Seb Coe: Winning Running http://amzn.to/1C51Y7O
00:17:02 How does strength training improve running? 
00:27:24 How has your nutrition changed? 
00:29:31 Zone Diet http://amzn.to/1HDbIXh
00:33:49 How would you train for a half marathon or marathon? 
00:36:03 Nicholas Romanov http://amzn.to/1yMN68g
00:40:26 What did you have to eat today? 
00:41:01 How fast could you run a mile? 
00:42:18 Audible Trial http://www.audibletrial.com/paleorunner
00:0000:00
I talk with Valerie Hunt, a Pose Running Certified Coach in Austin, TX. Valerie combines Pose Running with Crossfit Endurance to get the most out of her running. Valerie saw dramatic improvements when she started using Pose Running combined with Crossfit. She is passionate about helping others achieve great running results using the two. We talk about running mechanics, training, Pose, and Crossfit.

Sponsors:
- 3Fu3l: 3FOLSON http://www.3fu3l.com
- Audible http://www.audibletrial.com/paleorunner

Follow:
- YouTube https://youtube.com/runneraaron
- Facebook https://www.facebook.com/runpaleo
- Twitter https://twitter.com/runpaleo

Feedback:
- Voicemail: (612) 567-2471
- email aaron@paleorunner.org

Links:
- Valerie Hunt http://runatx.com/about-valerie/
- Crossfit Endurance http://amzn.to/1z26u0U
- The Running Revolution (Pose) http://amzn.to/11JQFSo

Magic Mile: 5:29

Quotes:
"Pose running teaches people how to get into the optimal running position. From the position you fall forward using gravity, and you pull your foot from the ground, reducing the stress on your knees by about 50%. Really it's about preventing injuries, and running the way we are supposed to run."

"Because you're landing under you center of mass, you're not reaching out in front of you and hitting the brakes. Research shows that every time you hit the brakes you just add load to your tissues and joints. What you do when running pose is landing a lot lighter. Instead of landing with 3x your body weight, you're only landing with about 50% of your body weight."

"When I first started running I'd run the same pace for every distance. I didn't understand how to use gravity to run properly and also to use intervals. Once I started working with pose I dropped from an 8:30/mile pace racer to around a 6:30/mile pace racer. It was a huge difference. It really helped me enjoy the action of running."

Chapters:
00:00:00 3Fu3l: 3FOLSON http://www.3fu3l.com/shop/
00:00:38 Valerie Hunt http://runatx.com/about-valerie/
00:00:59 What have you had to eat today? 
00:01:44 When did you start running? 
00:02:44 What is pose running? http://amzn.to/11JQFSo
00:03:59 Will pose help me get faster? 
00:05:00 What are your favorite distances to race? 
00:07:44 Is pose running the same as barefoot running? 
00:08:31 Do I have to wear minimalist shoes? 
00:09:13 What is cossfit endurance? http://amzn.to/1F7UAEO
00:10:16 Will crossfit help me get faster? 
00:11:30 How often do you crossfit? 
00:12:22 Do you get tired from crossfit? 
00:13:08 How often do you run? 
00:15:14 Do you work with elite runners? 
00:16:50 How fast could you run 1 mile? 
00:17:49 Audible trial http://www.audibletrial.com/paleorunner
00:0000:00
I talk with endurance coaching legend Phil Maffetone about his latest book, 1:59: The Sub-Two-Hour Marathon Is Within Reach. Phil has coached elite endurance athletes such as Mark Allen. He supports a long-term approach to training and racing, favoring a Lydiard style of base building followed with anaerobic sharpening. He talks about why he thinks the sub 2 hour marathon is within the reach of elite athletes and how small tweaks to ones training and lifestyle can give big results in racing. Maffetone argues that a well-rounded aerobic training program, barefoot running, a high-fat diet, and certain types of strength work can help athletes run faster.

Sponsors:
- 3Fu3l: 3FOLSON http://www.3fu3l.com
- Audible http://www.audibletrial.com/paleorunner

Follow:
- YouTube https://youtube.com/runneraaron
- Facebook https://www.facebook.com/runpaleo
- Twitter https://twitter.com/runpaleo

Feedback:
- Voicemail: (612) 567-2471
- email aaron@paleorunner.org

Links:
- 1:59 Marathon http://amzn.to/1xUAQEf
- Phil on Twitter https://twitter.com/DrPhilMaffetone
- Lauren Fleshman temp tattoo banned http://bit.ly/1F3Dda3
- Phil's Favorite minimalist shoes http://bit.ly/1F0Ddpu
- Episode notes: http://paleorunner.org/2014/11/ep84-phil-maffetone-159-marathon.html

Magic Mile: 5:29

Quotes:
"One of the most basic things athletes can do is eat a healthy diet. It doesn't get any more fundamental or important than that. Do a diet analysis and compare it against the RDA. When you see a professional athlete not even reaching RDA levels in half a dozen vitamins and minerals it's just shocking. Just eating a healthy diet is a very important consideration."

"The real important consideration has to do with carbohydrates. Running a marathon isn't like running a 5K. They are two very different races. When you're running a 5k you're running pretty close to your max output. When you're running a marathon you're somewhere around 83% of your max. Even for elite athletes. In order to compete on a high level in a marathon, the aerobic system needs to be the system that works the best. For the marathon 98% of our energy comes from the aerobic system. So it would makes sense to eat so that our aerobic system is properly fueled, and that fuel comes from fat. The best way to ensure a high amount of energy is coming from fat, is to reduce the amount of carbohydrates we eat; including eliminating all refined carbohydrates. That would be white flour and sugar."

"I'm not talking about taking a glucose drink during the race. I'm referring to the daily meals that athletes are eating. It shouldn't contain bagels, bread, pasta, cereal, and energy bars, because it suppresses the body's ability to convert fat to energy."

"Every animal on the planet knows how to eat except for humans. The problem is we are bombarded with misinformation from companies that make junk food. The whole idea of having a carbo loading meal before a marathon didn't come about because of scientific validation or studies showing athletes need more carbohydrates."

"What athletes need to do is listen to their bodies. Often I get asked if people should listen to music when they run. Instead of listen to music, we need to listen to our body. If our energy isn't as good that day or maybe it's slightly better; if something isn't quite right and you're focusing elsewhere, you're not going to learn to be intuitive."

"Many people are second guessing themselves. Of course we know how to run! We've been doing it for millions of years. I can show you the right way for me to run, but I can't show you the right way for you to run. If someone wants to know how to run, I'll ask someone to take off their shoes and have them run. You'd be amazed at how different you run when barefoot."

"A lot of people are running in shoes that are just too thick. Which forces them to change their gait. They are in a shoe that is so unnatural and abnormal. The market is flooded with techniques on how to run. The mistake people make is to look at élite athletes do and try to emulate them. Leave your body alone and let your brain do the work."

"Spending more of your time barefoot is going to help develop your foot muscles. The neuromuscular development occurs during the first 5 years of life. If you have shoes on during that period, then development is impaired. So, keep your kids out of shoes. One of the reasons the Kenyans and east Africans do so well the marathon is because they grew up barefoot."

Chapters:
00:00:00 3Fu3l: 3FOLSON http://www.3fu3l.com/shop/
00:00:36 Phil Maffatone http://amzn.to/1xUAcGL
00:01:00 What did you eat today? http://www.philmaffetone.com/
00:02:51 What kind of workouts do you do? 
00:03:56 Do you still race? 
00:05:55 Do you prefer sprints? 
00:06:55 What got you interested in the 1:59 marathon 
00:09:44 Aren't elite athletes already doing everything they can to get faster? 
00:15:25 What kind of diet should we eat? 
00:19:42 Are some carbs acceptable? 
00:25:14 Can we just listen to our body as far as what to eat? 
00:29:56 Is running a skill that needs to be taught? 
00:35:21 Shoes 
00:39:13 If barefoot is faster, why don't elites do it? 
00:44:37 Sponsorships http://asklaurenfleshman.com/2011/11/running-the-ny-marathon/
00:48:29 Dealing with bone injuries 
00:51:07 How fast could you run 1 mile? 
00:52:33 Is 3 months enough time to train? 
00:54:35 Audible Trial http://www.audibletrial.com/paleorunner
00:0000:00
In this episode I talk with Brian MacKenzie. Brian is a runner, author, and entrepreneur; his latest book is Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong. We talk about  how crossfit endurance can help runners increase their mobility, get stronger, and run faster.

Sponsors
- 3Fu3l: 3FOLSON http://www.3fu3l.com
- Audible http://www.audibletrial.com/paleorunner

Follow
- YouTube https://youtube.com/runneraaron
- Facebook https://www.facebook.com/runpaleo
- Twitter https://twitter.com/runpaleo

Feedback
- Voicemail: (612) 567-2471
- email aaron@paleorunner.org

Links
Show notes http://paleorunner.org/2014/11/pr83-brian-mackenzie-unbreakable-runner.html/
Brian's book: Unbreakable Runner http://amzn.to/10YiGof
Strike Movement Footwear http://strike-mvmnt.com
Ready to Run by Kelly Starrett http://amzn.to/1v2AJHK

Quotes
"The thing is, it's not like you need to rush into this. You get to this place where you are bulletproof. It's not necessarily the goal right away, the goal is to get you moving properly using functional movement, which just so happens to be things like squats and deadlifts."

"We aren't talking about making you a body builder here, or even a crossfitter for that matter. I am a sport specific guy. I love to run, bike and surf. Crossfit is what's given me the ability to go and do things I love, like go out surfing for 6-8 hours at a clip or go for a run or bike, or downhill skateboarding."

"I was a high mileage guy, I was a high volume guy. It isn't that I don't like to go long. I do. I was challenged in the same way TJ was. TJ hobbled into a seminar and I set him with Kelly Starrett. He was somebody who couldn't run. He was so broken he couldn't get out of bed. How many runner's have you seen go through that? And I'm including myself in that. Although you may not be going through it yourself, it's  something that is going to happen. If you are experiencing pain when you run, that's a quick tell-tale sign that something isn't working."

"If you go watch a cheetah, it doesn't run to the point of being OCD. They only run when chasing something. We humans look at running as an OCD thing. We are trying to be fit, we forget all about the skill side of the things. If we were skilled at running we wouldn't see the injury rate that we do. When we take a look at the Kenyan and Ethiopian runners, they are barefoot, they don't have much. They have one choice; pay attention to what mother nature is saying or get you'll end up injured."

Magic Mile: 4:59

Chapters:
00:00:00 3Fu3l: 3FOLSON http://www.3fu3l.com/shop/
00:00:37 Brian Mackenzie http://amzn.to/10YiGof
00:01:10 What'd you have to eat today? 
00:04:17 Who does most of the cooking? 
00:05:03 What's the theme of the book about? 
00:08:37 How long will it take to see results? 
00:10:16 Is this going to help me get faster? 
00:13:47 Why is there still so much disagreement? 
00:18:36 Do humans need to be taught to run? 
00:22:32 Footwear 
00:23:27 What shoes do you wear http://strike-mvmnt.com/home.php
00:24:40 Do you follow the Paleo Diet 
00:26:07 What is your creative process? 
00:28:02 3fu3l http://www.3fu3l.com/
00:34:13 Audibletrial.com/paleorunner http://www.audibletrial.com/paleorunner
00:0000:00
I talk with runner Ben Drexler about how he shaved over 30 minutes off his marathon time over the course of 2 years. Ben ran a 2:58 at the Chicago Marathon just a few weeks ago. We talk about what he did to drop his time and qualify for Boston.

Sponsors
- 3Fu3l: 3FOLSON http://www.3fu3l.com/shop/

Follow

Feedback
- Voicemail: (612) 567-2471 


Links:

Quotes from the show:

"Training for Chicago was different because I had a specific plan. I'd have a track workout, and a tempo run, I'd do some junk miles as well, and try to hit around 75 miles per week."

"Focusing on the long run was really important. So many training programs only have you run 20 miles. I don't think that's correct because  you still have to run 35% more than the distance of your farthest run. My longest run was 23 miles at Boston Qualifier pace."

"I've never been a firm believer of a training plan that's designed by somebody else. You have to listen to your own body. Some days you're not ready for a certain workout. You have good days and you have bad days and you'll have to adjust your workout."

"I get kinda scared to go to the track because I know if I'm going to the track you have to bring everything there. Because if you don't, there's no point in even going there. If you're not there to bring everything you've got, then why am I even there?"

"If you want to get faster, you have to do speedwork and you have to get your body to go through things it normally wouldn't do."

Ben's Magic Mile: 4:29

Chapters:
00:00:00 3Fu3l: 3FOLSON http://www.3fu3l.com/shop/
00:00:33 Ben Drexler on Twitter https://twitter.com/_6run2
00:01:00 What did you have to eat today? 
00:01:50 Ben's Veggie Shake 
00:03:15 How did you first get interested in running? 
00:06:23 What was your first marathon like? 
00:07:15 How do you drop 30 minutes in the marathon? 
00:09:20 How do you prevent injuries? 
00:11:36 How did you start building up to Chicago? 
00:13:52 Individualized training 
00:14:30 How do you prepare for difficult workouts? 
00:18:05 How did you taper for Chicago? 
00:20:13 How did the race go? 
00:30:26 Why do you subject yourself to the pain of running marathons? 
00:31:53 How fast could your run 1 mile? 
00:32:59 Where can people find out more about you? http://6run2.blogspot.com/
00:34:19 Audible Trial http://www.audibletrial.com/paleorunner
00:0000:00

I talk with Bretta Riches of RunForefoot.com about proper running technique. Bretta was experiencing injuries as a heel striker, and made the transition to a more natural style of forefoot running. Since making the switch she's had less injuries and runs faster with less effort.

View transcript here
Sponsors: 
- 3Fu3l http://www.3fu3l.com/shop/
- Audible http://www.audibletrial.com/paleorunner
Feedback
- Voicemail: (612) 567-2471 
- email aaron@paleorunner.org
Follow
- YouTube https://youtube.com/runneraaron
- Facebook https://www.facebook.com/runpaleo
- Twitter https://twitter.com/runpaleo

Quotes:

“I don’t take a break, because I don’t feel sore when I run this way. I don’t stretch, I don’t do drills. Basically when I am running it’s one big drill to monitor my form.”

“I like speed, I do 15 x 400 meter repeats. I’m a big fan of intervals. To get faster you need to run faster. I’m not a fan of the long slow distance runs because I don’t want to get used to slowing down again. The goal for me is to adopt a quicker pace, which feels a lot different. The goal is to align my body to adopt a quicker pace.”

“My running feels much smoother when I run this way.”

“A lot of people make the mistake of pushing off too much with their toes and feet. The feet essential should act as passive platforms that prevent you from falling down.”


Chapters:
00:00:00 3Fu3l http://www.3fu3l.com/shop/
00:01:47 Interview: How did you get interested in running? http://runforefoot.com/
00:03:47 How long was the transition to forefoot running? 
00:05:25 What advice do you have for transitioning? 
00:07:40 What kind of injuries were you dealing with? 
00:10:59 Do people need a coach to transition? 
00:14:25 Should you adjust your stride based on pace? 
00:15:36 Listen to your body as you transition 
00:16:13 Shoe choice 
00:17:26 Puma H Street http://amzn.to/1zIVJoV
00:17:50 Vibram FiveFingers http://amzn.to/1nPH0TO
00:19:17 Is it okay to have cushioning? 
00:20:38 Has your running improved since transitoning? 
00:22:42 What kind of training are you doing? 
00:25:00 What should we be doing with our arms when running? 
00:27:54 How can someone get started running forefoot? http://amzn.to/1wFBDYZ
00:29:47 How fast could you run 1 mile? 
00:31:02 Audible http://www.audibletrial.com/paleorunner
00:0000:00

I talk with Tim Noakes about whether a low-carb diet can improve endurance performance. Tim thinks the answer could be yes.

Follow Tim on Twitter https://twitter.com/ProfTimNoakes

00:0000:00

I talk with Dr. Ray McClanahan about the importance of proper footwear. Dr. Ray tells about the mechanics of the foot and how important it is to allow it to function naturally. We also discuss Dr. Ray's running and how it has improved since he started to follow a Paleo-style diet. Dr. Ray is a 13 min 5k runner, and gives some great tips on how to achieve fast times while respecting your body.

00:0000:00

In this episode I talk with Dr. Nick Campitelli about a 2 year long case study where he demonstrated an increase in arch height from running in minimalist shoes. For the past several years he has been treating running injuries in patients by fixing their form and transitioning them to minimalist shoes. Having treated runners with all types of injuries through conservative measures with orthotics and shoe gear changes to reconstructive foot and ankle surgery, Dr. Campitelli has brought what works best and is most current to his practice as well as the Akron and Cleveland running communities.

00:0000:00

I talk with Zach Bitter about how he maintains a low-carb lifestyle while smashing American Records at 100 miles and 200k. We talk about why he went low-carb and how it helps fuel his running.

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