Runner Academy with Matt Johnson: Achieve Your Running Goal | 5K | 10K | Half Marathon | Marathon

Dr. Phil Maffetone is a well published and successful endurance coach was named coach of the year by Triathlete Magazine, and honored by Inside Triathlon magazine as one of the top 20 most influential people in endurance sports worldwide in the 20th century. His approach in training is rooted in holistic principles in examining causes rather than end symptoms and lectures on diet, nutrition and stress management, and teaches biofeedback to health practitioners. Among notable athletes and patients Dr. Maffetone has worked with include Grete Waitz (Whites) 9 Time NYC Marathon Champion and Mark Allen 6 Time Ironman World Champion. He’s also provided wellness advice to the Red Hot Chili Peppers and served as the personal physician to singer-songwriter James Taylor. He has authored over a dozen books including his most recently published a book on an often debated topic: the 1:59 marathon. Possible? Or Not? If you think that this is only about the dream of elites, think again. There are lessons that those at the top of the sport that are in contention to break this barrier that apply to you and can improve your own running and whatever barrier you may be facing now in getting there. In this episode Dr. Maffetone and I explore several topics including: How health and fitness are two different things Why the 1:59 marathon has not yet happened The type of athlete that will be the first to go sub-2 hours in the marathon Is Kenya's dominance of the marathon about to end? Why genetics aren't as crucial in endurance sports How focusing on sub-maximal aerobic training helps you get faster What Mark Allen did to go from 8:30 pace to near 5:10 pace aerobically How to run your best 5K or 10K without lung busting anaerobic intervals Running Economy explained - and how to optimize yours for faster running with less effort Lifestyle factors that impact your training and racing The importance of an individualized approach to training Riding the fine line of advancing your fitness without overtraining Is your recent PR the result of solid training or overtraining? The impact of music on running - from a coach and musician's perspective! Quick Tip Tips to recover from long runs so they don't impact the rest of your training. Links Mentioned in the Show 1:59 Marathon - Get Dr. Maffetone's Book 1:59 The Sub-Two-Hour Marathon Is Within Reach PhilMaffetone.com - Dr. Maffetone's Website Runner Academy Shirts

Run stronger and race faster by slowing down during a majority of your training. You can get better by making the majority of your running easier. This isn't a link bait headline that graces the 'big running magazines' but in fact a training methodology that is proven to elicit your best performance and remains the choice of elite runners over many decades and still today. Matt Fitzgerald continues to be the voice of reason by providing scientifically backed running books that explore not hand picked research to advance an agenda but instead get at what the summation of research is telling us. Whether it involves busting the myths of Diet Cults that falsely advance an idea of one true way to eat for best performance to examining how the best in the sport train, he continues to solidify himself as a thought leader in the growing and often conflicting source of running information available to you. Many new training methodologies are emerging with big marketing pushes behind them telling you what you want to hear: "Run Less, Run Faster." Eliminate "junk miles." If you have questioned these claims, your instincts are leading you to the truth. There are no shortcuts to success in running. Through committing to the principles of 80/20 Running in your training you will first find running more enjoyable, then you will start to crush your high intensity workouts and as a result your PRs will fall in lockstep. In this training myth busting episode of the podcast, you'll discover: If you are in the majority of recreational runners that are currently training too hard Why training at a slower pace can be more challenging than a hard pace The hidden benefits of low intensity training Why training at your default "medium" pace is a black hole in your training and sapping your progress How to appropriately pace your easy, low intensity training Why more is not better when training at high intensity Running slow and running fast are not mutually exclusive - and how they compliment each other The problems with training programs that encourage "less is more" and "quality over quantity" Why the term "junk miles" is an oxymoron Why VO2 Max alone is not what you should strive to improve through your training How you can run faster while your VO2 Max stays the same or even declines Focusing on actual performance instead of a proxy metric for it How running slower can mentally train you to run faster, longer Specific, actionable strategies to slow down your training The timeframe to expect results from applying this approach to your own running Quick Tip How to appropriately pace your hard workouts to train effectively for your time goals. Links Mentioned in the Show 80/20 Running: Run Stronger and Race Faster by Training Slower -  Get the Book Importance of Easy Running Crush My PR  

Dr. Paul Thompson is the chief of cardiology at Hartford Hospital in Connecticut and considered one of the leading experts today in the field of exercise cardiology. As a life long marathon runner himself he has authored over 200 scientific articles on topics which include the effects of exercise training on preventing and treating heart disease, the risk of sudden death during exercise, the effects of statins on muscle function, and genetic factors affecting exercise response. Dr. Thompson’s research and clinical interests in exercise originate from his personal interest in distance running. In 1972 he qualified for the U.S. Olympic Marathon Trials in Eugene, Oregon and finished 16th in the Boston Marathon in 1976. He has ran in nearly 30 Boston Marathons achieving a best of 2:28:25 and continued to put up great times throughout his life including 3:22:15 recently at age 62. Dr. Thompson has also served as a television medical commentator for two Boston Marathons and five NYC Marathons and was a sports medicine analyst for NBC during the Summer Olympic Games in 1988. In this episode Dr. Thompson shares his experience as both a runner and his extensive career in sports cardiology answering your questions about your heart and running including: The real risks of participating in distance running training and races The part of the race you are most at risk of a cardiac event and what leads up to it Why you should consider learning CPR as a runner The warning signs you might be beginning to experience a cardiac event The impact of weather on risk of cardiac events Can caffeine put your heart at risk? How the length of your running history impacts your heart at any age What to do if you know you might be at greater risk of heart attack Aspirin and running Various diets for running and their effects on your heart A natural statin you can try to reduce your cholesterol Cardiac risk for specific populations including first time marathoners and ultrarunners Effects of excessive length of a single exercise session The effects of very hard, fast running on the heart Practical things you can do to monitor your heart before, during and after exercise Quick Tip Learn the keys to successful long runs in preparation for a half or full marathon.

Pete Magill is one of the top masters runners in the United States. Over the past decade, he's led his Southern California clubs to 17 masters national championships in cross country and road racing. He's won the individual title in six masters national cross country championships, holds five American age group records, and is the oldest American to break 15:00 for 5K, running 14:45 at the distance a few months before turning 50. He is also the fastest American distance runner over age 50 in the 5K (15:01) and 10K (31:11) and second fastest half-marathon (1:10:19). Pete is also a coach having coached runners at the youth, high school, open, and masters levels. He’s also a senior writer for Running Times magazine where he shares his training insights and has just released a new book titled Build your Running Body, which takes an approach to building the parts of your body necessary for successful running vs focusing on mileage alone. Pete's journey to the top of masters running wasn't a linear progression and included several breaks, straying away from the sport and a period of unhealthy habits.  Ultimately his love for running and commitment to a healthy active lifestyle pulled him back to the sport - all of which he shares in this engaging episode. Pete also shares his years of running wisdom for running as you age and those at the masters level currently including: A younger training age or minimizing injuries when younger - what is more important How there are no good workouts and only good training programs The importance of being able to adjust workouts on the fly - and when/why to do so Not making direct comparisons to other runners and your own training His take on the minutes vs. miles debate for workout goals The most common cause of slowing down as you age that is not related to age itself Specific things you can do to reduce the effects of aging on your performance The importance of focused training of intermediate and fast twitch muscles starting in your 30s Mistakes masters runners make and how you can avoid them Overcoming the mindset to run "just one more race" like you used to be able to How using running goals and measuring success should change as you age The importance of building your entire running body as everything is interconnected Quick Tip Learn strategies to avoid going out too fast at the start of your next race. Links Mentioned in the Show Build Your Running Body - Get Pete's New Book petemagill.com - Pete's Website Support Youth Running - Donate to coach Matt's marathon for inner city youth running programs

Samantha Gash started out on a fairly conventional path for many high achieving 20-somethings – law school and onto a potential lucrative position at a respective law firm, but Samantha longed for more. Noticing how friends and colleagues seemed to have become trapped she sought a different path for herself than the one she was on and discovered ultra-running. She ultimately became the youngest runner at the time to finish a grand slam of the racing the planet four deserts race series by running all four 250km events in the same year including races across the Atacama, Gobi and Sahara deserts along with a course on Antarctica. Her journey was documented along with the story of several others on this quest in documentary on the race series called Desert Runners. Today she is continuing to run ultras while balancing a career and has a new challenge that beckons – 32 consecutive days of 80km ultra marathons for charitable cause in South Africa. In this episode Samantha shares her epic journey along with practical advice including: An example of the Tortoise and the Hare - going out slow in ultras resulting in finishing towards the top The importance of relying on others to help you through new distances or challenges How to cope with being uncomfortable while running The fine line of when to continue vs. drop out of an event Mental characteristics and tactics of those that are able to finish grueling endurance events Developing a strategy for taking on an event you haven't done before - ultra or otherwise More support for the power of consistency Her tested strategy for preventing blisters under the harshest conditions on earth that you can use in your next race Quick Tip Suffer from blisters? Hear our best tips for preventing them. Links Mentioned in the Show Desert Runners Movie - Watch the Movie SamanthaGash.com - Samantha's Website FreedomRunners.org - Support Samantha's Quest Across South Africa for Charity Support Coach Matt - Contribute to Inner City Running Programs Swiftwick Socks - Runner Academy recommended socks for preventing blisters  

Hal Higdon has contributed to Runner's World magazine longer than any other writer. He is the author of 34 books, including the best-selling Marathon: The Ultimate Training Guide. Hal ran eight times in the United States Olympic Trials and won four World Masters Championships and is one of the founders of the Road Runners Club of America (RRCA). A 4:13 miler and a master of the marathon, he holds a marathon PR of 2:21:55 set in the 1964 Boston Marathon and has completed 111 marathons winning four overall victories and numerous age-group firsts. Perhaps best known for his training programs that have been used by tens of thousands of runners, but there is more to Hal than his running – he also is a writer and an artist and continues to pursue all of these passions still today. In this episode Hal shares some of his experience, coaching and advice for marathon training including: How he did not finish his first 3 marathon attempts and then competed with the goal to win Boston Overcoming negative thoughts during your racing when things aren't going to plan How to realize if it isn't your day and making the best of your race Why a time goal isn't the best metric for your first marathon, and what to do instead The biggest mistakes he sees marathoners make in their training His advice for last minute fears and anxiety ahead of the race Avoiding the overwhelm of learning to train while tackling a new distance His books, life outside of running, staying active and running into his 80s Quick Tip Tips to avoid overwhelm and burnout when training for a marathon, or a harder schedule than you've ever attempted before. Links Mentioned in the Show HalHigdon.com - Hal's website 4:09:43: Boston 2013 Through The Eyes of the Runners  - Hal's latest book Support Youth Running - Click to help Coach Matt bring running to inner city youth  

Harriette Thompson ran her first marathon at age 76 and since that time has ran every year for the Leukemia and Lymphoma Society Team in Training program raising more than $90,000 for blood cancer research. A concert pianist who played Carnegie Hall three times and a two time cancer survivor herself, her most recent marathon in San Diego in June set a new world record for a 90+ year old female runner with a finish of 7:07:42 crushing the prior record of 8:53:08 set in 1997. This came after completing radiation treatment to her legs for skin cancer just one month earlier and even experiencing some challenges standing. She is only a year from having a chance to become the oldest female marathoner on record which is currently held by Gladys Burrill with a time of 9:53:16. In this episode of the podcast, Harriette shares her life story and experiences of running later in life and her most recent accomplishment including: How her first run lasted 3 blocks and ended in serious injury How singing in the church choir at age 76 led to her first marathon The challenges she is living with overcoming skin cancer and oral cancer Running the marathon this year on almost no training Not being able to stand just a month before her race The experience of starting at the front with elite athletes Advice to continue running well into old age Her message to anyone who doubts what they are capable of Quick Tip How to run a marathon on less than ideal training. Links Mentioned in the Show Leukemia & Lymphoma Society - Support Harriette's Cause Run for LLS Team in Training  

Alexi Pappas has not been one to do things conventionally, and perhaps that is why she has enjoyed success despite not following the “blueprint” for becoming a top runner. In college she crisscrossed the country from her home in California to Dartmouth in New Hampshire, back to California for a break away from school, back to Dartmouth and then one year at the University of Oregon for a 5th year of eligibility where she helped her team clinch the NCAA cross-country and indoor team championships. Along the way she became a two-time NCAA all-American and one of nine finalists for the 2012 NCAA Woman of the Year award and an RRCA Road Scholar. Today she remains in Oregon where she is a member of the Nike Oregon Track Club Elite Team. While many runners focus only on running, she leads a balanced life as a runner with time being spent as a performer-writer-filmmaker in which she has co-written a film that has received critical acclaim by a number of international film festivals. In this episode of the podcast, you'll discover: How her father inspired her to start running at age 8 How to contribute to a group at a higher athletic ability than you Finding your strengths and exploiting them How she keeps a smile on her face when things hurt - and how you can too The importance of taking in the moment and the crowd at your races Why not obsessing over your running will allow you to increase your focus when it matters most How finding happiness outside of running will allow your running to flourish Wisdom from her collegiate and professional coaches The process of finding the distance you are strongest at How to "be brave" and take smart risks in races The concept of anticipating discomfort in races before it comes, and how handle when it arrives Quick Tip How to overcome "the voice" inside your head telling you to stop or slow down. Links Mentioned in the Show @alexipappas - Follow Alexi on Twitter Tall as the Baobab Tree Runner Academy Membership  

While you may not consider your diet or eating style a cult - is it? From “The Four Hour Body,” to "Paleo" to “Atkins,” there are diet cults to match seemingly any mood and personality type. Everywhere we turn, someone is preaching the “One True Way” to eat for maximum health. Paleo Diet advocates tell us that all foods less than 12,000 years old are the enemy. Low-carb gurus demonize carbs. But they agree on one thing; there is only one true way to eat for maximum health - their way. The first clue that that is a fallacy is the sheer variety of diets advocated. Indeed, while all of these competing views claim to be backed by “science,” a good look at actual nutritional science itself suggests that it is impossible to identify a single best way to eat. We welcome Matt Fitzgerald back to the show for a third time as he advocates an agnostic, rational approach to eating habits, based on one’s own habits, lifestyle, and genetics/body type. Many professional athletes already practice this “good enough” diet and it can work for many runners including yourself. A runner's diet is an important part of the training equation that can often be thought of as just part of eating or for goals such as losing weight.  The fact is, what you eat can directly impact not only your health but your performance in training and racing. If you are one that has rejected one true way of eating to fuel your endurance activities you'll find vindication and validation and be emboldened to resist what seemingly everyone else is doing and to continue to do what works best for you. This episode may feel controversial or you might feel a bit uneasy if your beliefs are called into question. The goal of this episode is not to say your diet or eating style is wrong or bad for you - but to provide an opportunity to think critically about the various diet cults and if they are truly in alignment with your long term goals and to dispel the prevailing notion that there is only one true way. In this engaging episode of the podcast, you'll discover: The definition of a diet cult How there is no one true way of eating or one best diet Human evolution of being able to adapt and thrive on a variety of diets Why there is so much focus on finding "the holy grail" Why you should think critically about Paleo and other popular diets An in-depth look at the Paleo diet as it pertains to runners The impacts of reducing carbohydrate on your training and racing Other ways you can become "fat adapted" without changing your diet A look into the eating habits of the world's best runners and endurance athletes How to take an agnostic approach to eating Quick Tip How to become better 'fat adapted' to avoid the wall in the marathon without changing your diet. Links Mentioned in the Show Diet Cults: The Surprising Fallacy at the Core of Nutrition Fads - Get the Book Runner Academy Membership  

Dr. Dave Asp is a Mayo Clinic Health System licensed psychologist with a specialization in sports performance enhancement. He has additional training in clinical hypnosis and is member of the American Society of Clinical Hypnosis. He is also an assistant coach for the high school cross country team where he resides in Red Wing, MN. An endurance athlete himself, Dr. Asp is a marathoner, an Ironman triathlete and also races in cross country ski marathons. He has worked with Hanson-Brooks elite athletes, Olympic Trial Qualifying marathoners, D1 college athletes, high school athletes, and recreational runners alike in both visualization and mental preparation for races. Dr. Asp and I cover all areas of mental preparation, strategy and running visualization techniques including: The concept of process goals vs. outcome goals - and which one you should focus on Practicing reassuring coping thoughts and mechanisms Having thoughts stored in your mind that can be accessed later when needed How most people practice obeying their internal critic and how to change those false beliefs The steps to an effective execution of a visualization exercise How success can breed doubt, fear and anxiety The concept of imposter syndrome and how to overcome it Overcoming one bad workout shattering your confidence Stopping the cycle of successive bad workouts or races and getting back on track How to embrace discomfort and turn it into a positive rather than a negative Is there a such thing as too much mental preparation Bonus: Free Guided Visualization Exercise Download a FREE 25 minute guided visualization from Dr. David Asp to guide you into a successful visualization. Click Here to access this exclusive training. Quick Tip Strategies to adjust your training following a PR. Links Mentioned in the Show Contact Dr. Asp Runner Academy Membership  

You couldn't have scripted the day any better. Not only is Boston back, the entire running community is energized and moved by today's events. Over the past year we have seen the very best in people from the very worst of circumstances. What the 2014 Boston Marathon symbolized is that anything is possible. If you want something bad enough, nothing can stand in your way. The day was so captivating it is only fitting that we break the format of the show just as we did one year ago after the 2013 Boston Marathon to take time to reflect and recap what happened and what it means. To help with these reflections, Jacqueline Hansen 1973 Boston Marathon Champion and guest on podcast episode 48 graciously took some time from the post-race festivities to share what she experienced on the ground including: The feeling before the start of the race Thoughts on the performance of Shalane Flanagan What she said to Meb Keflezighi moments after he achieved his career dream Reactions from the finish line from everyday runners What it means for the sport going forward For more on Meb Keflezighi's story and the man who has coached him for his entire career, be sure to listen to our interview with Coach Bob Larsen, full of wisdom and inspiration for your running.  

Dave McGillivray came from an unlikely background as last picked in gym class due to his small stature but still had a dream that he wanted to be an athlete. From those beginnings he became an accomplished marathoner with a PR of 2:29:58 and a 10:36:42 Ironman in completing over 126 marathons and 8 Ironmans in all. But that’s just part of the story. Among just a few of his accomplishments, he ran across the United States ending in a standing ovation in Fenway Park after raising funds for the Jimmy Fund. He ran the Boston Marathon blindfolded in 3:14 raising money for the blind. He’s directed thousands of race events that have raised tens if not hundreds of millions of dollars for charity and he has personally ran more than 150,000 miles for charity. In his own words, he produces events where people set goals and challenges and they come to the events that he produces to participate and go home feeling good about themselves thereby raising the self confidence of tens of thousands of people. Among the most known of these events, he is the race director of the beloved Boston Marathon. In this episode, Dave takes us on this inspirational journey filled with generosity and triumph including: Defining moments in his youth and as an adult that guided him to where he is today His first and failed attempt at the Boston Marathon at age 17 Running across America and finishing to a full house at Fenway Park Strategies he uses to take big goals and put them into action through completion His mantra of "My game, my rules" and how you can apply it to your own life Thoughts on pressure being a privilege - not something to buckle under An inside look at tough decisions race directors are faced with His personal reflection and recount of the bombing at the finish line How race management proceeded in the weeks following the attack The concept of accepting sacrifices to achieve what you really want His best advice in preparing for your first Boston Marathon A cautionary word to those that use running as a way to eat whatever they want Quick Tip Get tips on how to reduce nerves and anxiety ahead of your goal races. Links Mentioned in the Show DMSE Sports - Dave's Website The Last Pick: The Boston Marathon Race Director's Road to Success - Dave's auto-biography

From being picked last in High School Physical Education Jacqueline Hansen emerged from humble beginnings in running through a series of forward thinking coaches and her own desire to see what she capable of. Her pursuit of the sport led her to setting the women’s marathon world record twice, winning the Boston marathon, becoming the first women to run under 2:40 in the marathon to perhaps her best legacy of being on the forefront of championing the women’s running movement. She was instrumental in spearheading the effort of bringing the women’s marathon to the Olympic Games through her leadership on the International Runners Committee which set the stage for full inclusion of the 5,000m and 10,000m as well. She’s also been inducted into the National Distance Running Hall of Fame, and was just recently awarded the 2014 Women’s Trailblazer Award by Running USA. Through all of this she has always remained humble in everything preferring to instead think about the wrong she saw in the world and how she could help fix it. In this episode, Jacqueline shares emotion, drama and 5 decades worth of experience, wisdom and accomplishment from training with, under and competing with some of the best in the world including: How she ended up running instead of playing tennis Allowing natural curiosity guide her decisions Training under the great Hungarian coach László Tábori Being among the first to train using intervals and the impact on her running Running her first marathon at a time when women's road running was unheard of An equipment nightmare during her 1973 Boston Marathon win Delivering key performances under intense pressure and attention The irony and personal attacks she experienced during the 1984 Olympic Games Watching her friend Joan Benoit win the first Women's Marathon Olympic Gold Her personal strategies that she shares with athletes she coaches A personal recount of her experience at the 2013 Boston Marathon Jacqueline also gives a dramatic recount of her qualifying run for the 1984 Women's Olympic Marathon trials at the last possible event beforehand, after being one of those behind making it even happen when a perfect storm of lawsuits, weather, media pressure and hospitalization came together in one race. You won't want to miss it. Quick Tip Learn how training for a 5K can make you better at the marathon, or how training for a marathon can make you better at the 5K. Links Mentioned in the Show JacquelineHansen.com - Jacqueline's website with all training logs A Long Time Coming - Jacqueline's Book on Running through the Women's Marathon Revolution and her story

After the tragic events at last year’s Boston Marathon, the running community has responded in endless ways. One of those ways is the One Run For Boston Relay across America. One Run For Boston was set up by three British runners Danny Bent, Kate Trelevan and Jamie Hay who wanted to show their support for those impacted by the bombings. They took massive action and on June 7th last year the first relay stepped off from Los Angeles and on July 1st, One Run For Boston made running history by becoming the first ever non-stop relay to run across America from Los Angeles to Boston. Over 2,000 runners helped complete the 3,300 mile journey. They raised $91,000 for the victims of the Boston Marathon bombings and an inspirational running community was born. They had no idea if the relay would work, let alone take off in the extraordinary way that it did. It became a symbol of hope and positivity that inspired a powerful grassroots movement that continues to unite the running community. The organizing trio are gearing up for their second relay across America starting March 16th in California and finishing in Boston on April 13th just ahead of the Boston Marathon with a goal of raising $1 million for the victims of the Boston Marathon Bombings. The event organizers share their story of how this event came to be including: How a trip to the pub led to the trio coming together The idea behind staging a cross country relay in a foreign country The emotions and fears of if it would work Incredible stories of generosity and participation from all walks of life Plans for the 2nd running of this event and how you can get involved Quick Tip Tips to come back from a layoff from running along with tips to make this your best season yet. Links Mentioned in the Show OneRunForBoston.org

For those that have big dreams in running fast races there is perhaps no better example than Ariana Hilborn of demonstrating what hard work, commitment and consistency can do for your running. Life has changed dramatically for her in the past few years. After having no background in distance running, and admitting she HATED running back in school, she took up the sport by chance in her mid 20s. She went from running as a charity runner with the Leukemia and Lymphoma Society Team in Training program finishing her first marathon in 4:36:58 to qualifying for the US Olympic trials just over 3 years later and has a PR of 2:37:28 – and she did all of this while training in the heat of Arizona and at the time a dedicated full time first grade teacher. Her running talent would have gone unnoticed if she had not had the courage to take that first step. She is a true everyday runner to elite runner story. Today she is training full time and continuing to push herself to the highest level of her ability as she sets her sights on the 2016 US Olympic marathon trials 'A' standard and a world marathon team inclusion. Ariana is truly living a dream and in many cases still is that same everyday runner she was just a few years ago. In her first ever podcast interview, Ariana shares everything with relatable advice for you including: How she went from her first marathon in 4:36 to BQ in one year Getting comfortable with increasing distance spent running faster Balancing running and at one time being a full time first grade teacher Maintaining a relationship with your spouse through the demands of training The power of consistency in everything - including the little things What it feels like when it hurts late in a race Why despite all her marathon success she tries to avoid 5K races How to stay motivated when you are fighting for every second and big PRs are uncommon Overcoming injury at the worst possible time How to develop a unique fueling strategy that works for you The power of training with others at least some of the time Quick Tip Learn how rotating more than one pair and style of running shoes in your training can reduce injury and improve performance. Links Mentioned in the Show arianahilborn.com - Ariana's website and blog Sonoran Distance Project - Coach John Reich's team @arianahilborn - Follow Ariana on Twitter