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

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

Coach Bob Larsen has more than 50 years of coaching excellence. As one of the most recognized distance coaches in America he is considered to be one of the best of all time. He has had more success at every level of the sport than perhaps anyone else including high school, community college, the collegiate level, club team and elite runners. Coach Larsen spent the bulk of his career at UCLA and was very successful during his 21 year tenure. As the track Coach Larsen guided his team to 2 NCAA team championships and nine top-ten finishes. He was also NCAA coach of the year four different times at UCLA and recruited American elite runner Meb Keflezighi to UCLA in 1994 which started a nearly 20 year coaching relationship. Larson started Team Running USA in 2001; a post collegiate group based out of Mammoth Lakes, CA which has become the Mammoth Track Club and has resulted in 12 Olympians, 3 Major Marathon wins, 12 World Cross Country medals, 1 world record, 23 National records, 64 National Championships, 2 #1 World rankings and 2 Olympic medals. In short, it is the most accomplished distance running group in the United States. They train both elite and everyday runners alike. He coached the 2004 USA Olympic Marathon teams which brought the first Marathon medals to the United States in nearly a quarter century with Deena Kastor taking Bronze in the Women’s event and Meb taking Silver in the Men’s event. He was also just inducted to the USA Track and Field Hall of Fame in December 2013 in the coach’s category recognizing the outstanding accomplishments of his career. He is best known for his ability to take unknown athletes and many that were considered to have little to no athletic talent and develop them into champions - and to do it humbly. In this episode. Coach Bob reflects on his entire career with many coaching and running nuggets including: His unlikely path into coaching What he has seen in his 50 years of coaching that holds true still today What we have gotten away from that we might be well served considering again How Bob coached American distance runners back into int'l competition after absence His proven training methodology - and you can use it The training and progression of elite runner and Olympic medalist Meb Keflezighi His thoughts on why other athletes are not able to maintain the consistency Meb has His sage advice to Meb before the Olympic Marathon in Athens that led to a medal His race strategy for out running your competition, even if they are better on paper How to put altitude training to work for you Reflections on his induction into the USA Track and Field Hall of Fame The importance of mechanics and being efficient We also chat about the upcoming documentary of his life that is slated to be released later this year City Slickers Can't Stay With Me Tweetable Insight Balanced training over a long period of time trumps extremes - Coach Bob Larsen Click to Tweet Quick Tip Tips to maintain a long term focus as Coach Bob discusses. Links Mentioned in the Show Mammoth Track Club Run To Overcome - Meb Keflezighi's Autobiography City Slickers Can't Stay With Me - Documentary on Coach Bob Larsen

Winter Vinecki is the very definition of someone that gets out and crushes it. She is just 15 years old but has already accomplished what could be considered lifetime goals for many. Despite not being able to drive a car yet she has just set a record becoming the youngest person to complete a marathon on all 7 continents, and the first to do so as a mother/daughter combo running each of the races with her mother Dawn. These were not just your average marathons either - they represented some of the most difficult marathons in the world including the Inca Trail Marathon to Machu Picchu, the Antarctica Marathon and the original marathon course in Athens. In the process she became the youngest person to complete a marathon on the continent of Antarctica. She also has launched her own charity Team Winter which has raised over $500,000 for prostate cancer research after her father was diagnosed with a rare aggressive form of the disease and passed away when she was just 9 years old. She’s accomplished so much yet she’s just getting started. Winter and I discuss her journey, day-to-day life and future goals including: How she got started a young age when many haven't even started competing or training Her memories of running 5K races at 5 years old Progression to longer distance races at a young age The details of her world marathon tour The challenges she faces from those that say she is too young What it is really like to run in Antarctica A look into her training and recovery plans How she balances her training, racing, fundraising and speaking with her classes Where her motivation to do all this comes from Advice to those that are inspired by the life she is living - and what you can learn from it Her mantra of "Just power through it" - what it means and how you can apply it The advice she receives from elite athletes she meets and inspires Training for the U.S. Women's Aerial Skiing team for the 2018 Winter Olympics How she has managed to raise $500,000 for prostate cancer research Quick Tip How to be ready to race any distance in 12 weeks, along with the most important training strategy above all else Read More Links Mentioned in the Show TeamWinter.org - Winter's Charity for Prostate Cancer Research WinterVinecki.com - Winter's Website @wintervinecki - Follow Winter on Twitter Athlete On Fire

Dr. Rob Conenello is a renowned sports medicine specialist and is the immediate past President of the American Academy of Podiatric Sports Medicine. He has also served as the global clinical adviser of Special Olympics International and is also the past Podiatric Medical Director for the Racing the Planet Sahara Desert event - part of the 4 deserts race series. He has also lectured around the world, specifically about sports medicine pertaining to foot and ankle issues, treatments and surgeries and footwear. With nearly 25 years of experience in podiatry, he is a wealth of knowledge on the injuries runners sustain with their feet. In this episode Dr. Rob and I dive deep on running foot injuries: Plantar Fasciitis Achilles Tedonitis Medial Tibial Stress Syndrome (Shin Splints) Stress fractures Forefoot pain General numbness What they are, the type of running deficiencies that lead to these conditions, treatment options, when you can run through them and long term prevention strategies. We also discuss: His opinion on true barefoot running, minimalist running and zero drop shoes His thoughts on shoes such as the Hoka which are the opposite of minimalist His professional opinion on orthotics How to care for your feet after a marathon Reducing the incidence of toenail injuries and loss What to do if you start suspecting or experiencing an injury just before your goal race What temperatures or conditions your feet can withstand when running barefoot Numbness in the feet, what causes it and what to do about it The type of fit you want to achieve with your running shoes His best tips for when and how to shop for shoes Quick Tip Learn how to keep your footing in snow and ice without slipping and falling. Read More Links Mentioned in the Show Orangetown Podiatry - Dr. Rob's Practice Strutz Pro Rx - Arch support product Swiftwick Socks - Matt's recommended running socks Yaktrax - Shoe attachment for snow/ice running Right Form Running - Proper running form instruction

Matt Fitzgerald is a top endurance sports writer, coach, nutritionist, runner and triathlete. His work appears regularly in publications such as Competitor, Runner's World, and Triathlete and he has authored books on endurance nutrition, including Performance Nutrition for Runners and Racing Weight. Matt joins us as the first repeat guest on Runner Academy Podcast to talk with us about staying motivated for your winter running following an excellent lecture he gave to a packed house at Fleet Feet Chicago. In this episode Matt and I have a lively conversation around his top 12 actionable winter running tips for staying motivated including with in depth discussion on: Choosing a goal that excites you How to embrace the suck Anything is better than nothing Adding variety to your training Doing things your way Group vs. Individual training Draw motivation from inspiration Try something new Tracking your progress Public accountability Taking advantage of the power of music Buying something new and the boost that can have on your running He also offers a different perspective in which to think about your training during the cold, dark winter months along with his true thoughts on treadmills and his favorite measuring stick workout to monitor your progress. We also take some time to discuss his new book, The Racing Weight Cookbook which has receipes for runners of all cooking abilities - including those that consider the microwave as "cooking." Quick Tip Looking for help in dialing in your optimal fueling strategy for your next half or full marathon? There's a new app called Fuel My Run that can help you develop your optimal fueling strategy and I talk to the founder Mark Kennedy to get all the details. Links Mentioned in the Show Everyday Runners Podcast - Our second podcast mattfitzgerald.org - Matt's website The Racing Weight Cookbook - Matt's new cookbook for runners Fuel My Run App - Apple App Store

Dr. Greg Lehman is The Body Mechanic - a Chiropractor, Physiotherapist, Strength and Conditioning Specialist and Spine and Exercise Biomechanics Expert based in Ontario, Canada. He has been in the rehabilitation field for more than 15 years and is the recipient of many awards including the Canadian Society for Exercise Physiology Gold Medal for highest academic performance in Kinesiology and the Researcher of the Year award by the Ontario Chiropractic Association. He studied under the direction of Dr. Stu McGill, a world leader in Spine Biomechanics, exercise prescription and athletic performance. Dr. Greg brings a wealth of knowledge and a look into what’s he is seeing in his office that all of us can learn from so we can stay on the roads and trails rather than in PT or rehab. In this episode, Dr. Greg and I chat about: Current Trends What is happening on the roads today through the patients he treats Injury trends he is seeing Injuries and Prevention When to self-treat injuries vs. consult a physician How your brain sends false signals of injury and how to reduce these signals How damage does not equal pain What threshold of pain is generally ok to continue running through Why simply taking extended periods of time away from running is not sufficient in treating injury What to do if you start to feel pain during your runs How what you are doing outside of running might be causing your injuries rather than running itself His contrarian thoughts to the role everyday posture plays in your running How mechanics play into helping a runner overcome their ailments Strength Training What the foundation of a good strength training program includes The concept of the 3 big rocks in approaching strength exercises How to select strength exercises that are right for you Why heavy lifting does not equal getting big Why focusing on your core may not be as important as other areas of your body His thoughts on why training your arms may not give much direct running benefit Manual Therapies His thoughts on the role of chiropractic or osteopathic manual adjustments in injury treatment What manual therapy can accomplish and what it cannot accomplish What you should look for when considering this type of treatment Misconceptions The biggest injury rumors he hears debunked What he reads in the big running magazines that makes him cringe He also shares his #1 injury prevention tip, and it has nothing to do with exercises, equipment, medications or treatment. Quick Tip Hate waiting for your Garmin to acquire a GPS signal everytime you head out running? I share a time saving tip so you can start running faster once you are out the door. Links Mentioned in the Show thebodymecahnic.ca - Greg's Website @greglehman - Follow Greg on Twitter Episode 32 with Alex Hutchinson - Link to Alex Hutchinson's appearance on Runner Academy Podcast Sports Gene by David Epstein

Ryan Vail is an elite American runner that is wrapping up a stellar year. He finished 6th at the 2013 US Cross Country Championships, made the US team and competed in the World Championships in Poland this past Spring where he was part of a Silver Medal team which was the first for the US since 1984 and finished ahead of the Kenyan team. He notched a new PR in the 10,000m of 27:44 and in October won the San Jose Rock N Roll Half Marathon in 62:46. He was also the top American finisher at the 2013 New York City Marathon in a tough elite field including Meb Keflezighi and Jason Hartmann despite tough conditions and an unfortunate fueling situation. He represents not only the future, but present of American distance running. Since coming onto the marathon scene in 2012, he debuted with an 11th place finish at the 2012 Olympic Marathon trials at 2:12:43 and in his second marathon bested that with 2:11:45 in Japan following the cancellation of last year’s NYC Marathon. Given his recent racing and training, he is positioned to become just the 17th American to run under 2:10 in the near future and maybe be in the hunt for a marathon win of his own. In this episode, Ryan and I chat about: His belief that how runners approach their training differs little between the elite and amateur level His thoughts leading up to his marathon debut in the US Olympic Trials vs. what he knows now Why we don't have more runners moving into the marathon at a younger age His unique race day strategy that isn't time or pace based that you can try How he was able to perform at the highest level when faced with poor conditions and fueling issues His method for planning goals and mapping out the work required to get there What he attributes to running healthy and at his best in the face of so many elites becoming injured Staying focused and not getting distracted on how everyone else is training Coaching tenants from his national championship coach Dave Smith The importance of being fluid in your goals on race day How to relate your training now to long term goals maybe years out If he ever "hits the wall" The criteria he uses to make a decision when it is time to "go for it" in a race Tweetable Insights Share some of the key insights from this podcast episode with your followers on Twitter and spread Ryan's message to runners along with Runner Academy podcast. "Take your training one step further in each marathon you run" [Click to Tweet] "Why change your training if you are still improving stick with what is working" [Click to Tweet] "There is no secret training plan if you have put the time in. Trust your training" [Click to Tweet] "Be willing to be fluid in your plans on race day" [Click to Tweet] Quick Tip 5 common running mistakes that can prevent you from achieving what you desire. Links Mentioned in the Show ryanvail.blogspot.com - Ryan Vail's website and training @ryanvail - Follow Ryan on Twitter

Kaitlin Gregg is an elite distance runner specializing in the 10K. She competed in cross-country and track at Davis Senior High School in Davis, California under the watchful eye of her coach and father, Bill Gregg. Kaitlin attended college in her hometown and ran track and XC for 5 years at the University of California, Davis. There, she and teammate Kim Conley were the first UC Davis student-athletes to compete at the NCAA Division 1 Cross-Country National Championships. Kaitlin joined the New Balance Silicon Valley elite running team and for 2 years trained with her eye on the 2012 Olympic Trials. She achieved the Olympic Trials "B" Standard in the 10,000 meters, running 33:01, but came up just short of the "A" Standard (32:45) and narrowly missed a shot at competing in the Trials by just 16 seconds. Although she wasn't on the starting line at the 2012 Trials, Kaitlin is looking ahead to future US Championships on the track and on the roads and ultimately, the 2016 Olympic Trials. Her story is one that is sure to resonate with anyone still working everyday on achieving a running goal, trying, not quite getting there, but picking up and going at it again. In this episode, Kaitlin and I chat about: Her beginnings in the sport while focusing on many athletic pursuits The importance of putting out a big challenging goal and going public about it How to take seemingly impossible goals and put them within your reach How she personally keeps on track and the daily tactics she uses to stay motivated Where to draw the motivation to keep running during prolonged slumps What to do if you lose the joy of running How to break the cycle of bad workouts and races The pros and cons of training by yourself vs. training in a group The benefits of learning to run by feel and how it can improve your race results What is going through her mind during high stakes competition Kaitlin's mantra "running joyfully" and what it means We also chat about her perspective of approaching her marathon debut, and how similar the thoughts of an elite athlete are to anyone that signs up for a full 26.2 miles. You'll also hear how Kaitlin also faces the same challenges you do in getting out the door, holding herself accountable and remaining committed to the big picture. Quick Tip Tips to counteract the negative effects of being seated at a desk job all day on your posture and running. Links Mentioned in the Show RunningJoyfully.com - Kaitlin's Blog Runner Academy Podcast: Behind The Mic - Tour behind the scenes of the podcast Posture Exercises - Posture correcting exercises GeekDesk.com - Adjustable height desk used at Runner Academy Varidesk.com - Adjustable height desk

Mary Wittenberg is the President and Chief Executive Officer of New York Road Runners. As leader of the organization, she oversees the ING New York City Marathon and several other races, events, and programs that draw over 300,000 yearly participants and an organization that has an impact on running both nationally and internationally. Under her leadership, she was the driving force in creating the World Marathon Majors along with the race directors of Boston, London, Berlin, and Chicago, organizing the first annual National Running Day, and expanding NYRR’s commitment to youth running through their Foundation. Also under her tenure, the field for the New York City Marathon has grown by nearly 30 percent, to 47,500 from 37,000, and is now the largest in the world. A runner herself, Mary won the 1987 Marine Corps Marathon and qualified for the 1988 Women’s Olympic Marathon trials before becoming the first female race director of a major international marathon in 2005. In this episode, Mary and I chat about: How a dare during a happy hour led her to discover the joy of running and a fulfilling career Her belief in how having other primary pursuits can lead to success in your own running What she attributes most to her Marine Corps Marathon win and making the Olympic Trials What distinguishes New York from the other World Marathon Majors Insight to how she managed and lead through the challenges of the 2012 cancellation following Hurricane Sandy Her thoughts on support for the marathon just one year after receiving hostility from New Yorkers Her thoughts as a race director on what American elite athletes need to do win again What our expectations should be for elite athletes in an increasingly competitive global field Her thoughts on New York being perhaps even more difficult than Boston to get into How race directors can keep major city marathoning open to runners of all ability levels in a time of unprecedented demand What lies ahead for her leadership of the NYRR and the marathon Quick Tip I share a strategy to keep you from needing to use the bathroom during your next race. Links Mentioned in the Show nyrr.org - New York Road Runners ingnycmarathon.com - Official website of the NYC Marathon

Have you ever thought you could be a better runner if you just had more time to train? Maximizing your potential as a runner and working a full time job don't have to be opposing forces in your life. Matt Elliott has become one of the most inspirational stories in running this year. In high school Matt was a 16:59 5K runner and a 4:42 miler, good, but common among many at that age. He attended a college with a cross country team but no track team. While in college, he never competed in an NCAA final.  He ran cross country meets in trail running shoes thinking it would give him better traction. He had never heard of spikes. Despite this, Matt Elliot has made a statement this year running for 4th place at the 2013 USA national championship men’s 1500m final blowing past 7 runners in the final lap including Will Leer and some of the well known top American milers and missed qualifying for the world championships in Moscow by a split second. At the time of our interview he is ranked 51st in the world in the 1500m with a PR of 3:36 making him truly a world class runner. But perhaps what is more impressive is how he is accomplishing all of this. Matt is not a full time runner with large elite running sponsorships and resources at his disposal. He’s like everybody else – working full time while pursuing his running goals. He works full time as a Kindergarten through 3rd grade teacher of abused, abandoned and neglected children at the Palmetto School and volunteers outside of school in addition to his training. Matt shares what he has learned over the course of his career that can help you with your own running including: The one common thread from his first race through today that is a key contributor to his success Facing the decision of pursuing athletics beyond the collegiate level Overcoming performance barriers that seem impossible to conquer One change to his training approach that he credits for getting to the next level The importance of focusing the basics and specificity in your training Moving on and not allowing disappointing past performances define your running Staying motivated week in week out when things get monotonous and goals far in the distance A different way to view your training How the doing the little things consistently truly add up His strategy for running the fastest mile you are capable of We also talk about his incredible journey including: What it has been like to watch elite runners on TV, and now to be running with them The reaction of his competitors on his entrance into elite competition at this stage of his life His experience running full time vs. working full time and running How he has built confidence that he belongs with the best aside from his race results How to balance working full time with training hard How to maintain balance with so many demands for your time The level of commitment and investment he makes into his training His goals for the future In all, you'll get a true perspective and look inside the mind of an elite athlete training and competing at the highest level with many lessons you can bring to your own training approach. Matt also gives us a personal recount of his finish at the USA Men's 1500m Final this past summer that has proven he has world class ability. Quick Tip How to evaluate your race performance and translate that into your future training efforts. Links Mentioned in the Show MattElliottRunning.com - Matt's Website Matt's Inspirational Post 2013 1500m Men's Final Interview - From FloTrack @MattElliott1500 - Follow Matt Elliott on Twitter mattelliottrunning@gmail.com - E-mail Matt Elliott

Carey Pinkowski is the Executive Race Director of the Bank of America Chicago Marathon, a world class event and one of the 6 World Marathon Majors. He has been committed to the event for 23 years and through his leadership the event has grown from about 3,600 registered runners in 1990 to over 45,000 today representing over 100 countries and all 50 states, including a record finishing field last year with over 37,000 finishers and let’s not forget an estimated 1.7 million spectators along the 26.2 mile course. An estimated 40% of the field will be first time marathoners making Chicago one of the few big city marathons that is truly accessible to all. A runner himself, Carey attended High School in Hammond, IN just outside Chicago where he was where he was a four-time state champion in cross-country and track for Hammond High School. He also competed collegiately for Villanova with personal bests of 13:48 for 5,000 meters and 29:12 for 10,000 meters and a 3-time NCAA All American in Track and Field. In this episode, Carey and I talk all things Chicago Marathon including: What has led Chicago to become a premier marathon for elite and everyday runners alike His advice for both first time marathoners and first time Chicago Marathon runners His perspective as the course designer for those looking to PR or BQ How to take it all in and savor marathon weekend The competitive and cooperative nature between the six World Marathon Majors How he assembles the elite field each year A preview of the 2013 Men's and Women's elite race The impact of Competitor Group recently ceasing funding for elite athletes Registration questions for the future - how to keep the race accessible to all with high demand A inside look at race day as the Race Director What keeps him still at it after 23 years Carey also provides a detailed mile by mile course talk about what to expect throughout the race providing valuable insights to those running or considering running the Chicago Marathon. Quick Tip I share 5 pre-marathon mistakes that can derail your race - and how to avoid them. Links Mentioned in the Show chicagomarathon.com - Official Website of the Chicago Marathon Chicago Marathon Course Video - See the entire course in 7 minutes World Marathon Majors - Official Website of the World Marathon Majors

Fitness trainer Vinnie Tortorich has been Hollywood’s go-to guy for celebrities, athletes and everyday people for over 22 years. His America's Angriest Trainer podcast reaches hundreds of thousands of listeners, who tune in weekly for his R-rated diet and fitness advice as well as his epic rants.  He’s also the author of Fitness Confidential a best seller on Amazon since being released earlier this year. At times controversial, and definitely outspoken, Vinnie is a proponent of a no sugars no grains lifestyle and follows it himself in fueling his own endurance events. One of the core reasons Vinnie is a proponent of this type of diet for runners and other endurance athletes is the ability to become fat adapted. By using fat as a fuel source over sugars and carbs you can go longer, potentially avoid the wall in a marathon and stear clear of GI issues that can accompany sugar based fuel sources. In this episode Vinnie and I explore the No Sugars No Grains eating style including: What a no sugars no grains diet consists of How it differs from Atkins, Paleo and other popular eating styles How a no sugars no grains diet can compliment plant powered diets Why juice isn't actually as healthy as it may seem How it can help you lose weight if you have struggled to do so through running alone What it means for those that are of a healthy weight We also cover specific topics for endurance athletes including: How to fuel your body in a race such as a marathon following a no sugar no grain diet In-race fueling products that are alternatives to traditional sugar based products such as GU What to expect if you decide to partially or fully follow this eating style When to make a change and when not to make a change in your training cycle I also challenge Vinnie on this type of diet being right for runners, how runners can make sense of top scientists in the world getting behind it with others disagreeing and how to decide if it is right for you to try. Quick Tip I'll share common causes for GI issues during your training and racing along with ways to try to recover if things get painful. Links Mentioned in the Show VinnieTortorich.com - Vinnie's website and podcast Fitness Confidential - Vinnie's Best Selling Book on Amazon NSNG Facebook Group - No Sugar No Grains Group on Facebook PPNSNG Facebook Group - Plant Powered No Sugar No Grains group on Facebook Why We Get Fat: And What to Do About It - Gary Taubes - Recommended additional reading Generation UCAN - Endurance Sport Fueling Supplement

Most people don't reach their full potential not because of their body, training, or physical talent. It is their mind that is the deterrent. They may or may not consider how their thoughts and beliefs are actually hindering their performance. Dr. Stan Beecham is a Sport Psychologist and Leadership Consultant based in Roswell, Georgia. Formerly the head of the Sports Psychology Department at the University of Georgia, he has a doctoral degree in clinical psychology. He has worked with runners in the Adidas elite running camps in Flagstaff, AZ and at the ZAP Fitness Foundation, a non-profit training center for post-collegiate, Olympic hopeful distance runners in North Carolina. In addition to runners he has worked with collegiate, Olympic, and Professional athletes from many sports which has given him a unique insight into the minds of great competitors that only few have had the opportunity to gain, making him a top mind in the field of sport psychology. He also just released his new book Elite Minds: Creating the Competitive Advantage – 19 chapters containing essays that could each stand alone outside of a book each packing powerful insights into fear, courage and self-discovery to channel your mind into a powerful competitive asset rather than an adversary. In this episode Dr. Stan and I explore the power of the mind in athletic performance including: The conscious and unconscious mind and how each determines how successful you will be Beliefs and behaviors - how they can determine what you can or cannot accomplish Goal setting: Challenging yet attainable goals vs. frightening goals you are not certain of achieving How failure is the one of the most powerful teachers in running The danger of being a perfectionist, and how to let go if you are A system to measure your progress in training Why winning really is everything, but not for the reasons you might think How to enter the elusive "Zone" where running is effortless and free He also shares immediately actionable advice in how to get started using your mind as a competitive advantage. Quick Tip I share some of my favorite tactics to keep going when times get tough in a race. Links Mentioned in the Show drstanbeecham.com - Stan's Website Elite Minds: Creating the Competitive Advantage [Paperback] or [Kindle] - Stan's book on Amazon E-mail Dr. Stan Beecham