The Natural Running Network show

The Natural Running Network

Summary: Running is the most popular recreational activity in the world. More people run to achieve fitness than any other medium of exercise. Unfortunately, over 70% of the running community is injured due to improper training and running form. The Natural Running Network addresses these issues and provides highly relevant tips to help runners stay healthy. We also interview luminaries from the endurance world including but not limited to Obstacle Course Racing, Triathletes, Ultra-Marathon runners, Obstacle racers cyclists and all the support systems and professionals tied to these sports.

Join Now to Subscribe to this Podcast
  • Visit Website
  • RSS
  • Artist: Richard Diaz
  • Copyright: Copyright 2013-2015 Diaz Human Performance LLC


 Ryan Fischer talks about Dark Horse II with Coach Diaz | File Type: audio/mpeg | Duration: 48:48

The Dark Horse program is a highly innovative approach to training for CrossFit and other High Intensity competitions.  Behind the research Coach Diaz has invested in anaerobic metabolism and lactate tolerance training, the reveal is Dark Horse II an 8 week training program. The question is often raised, will this type of training be beneficial if I’m only interested in fitness or is it appropriate for the new Hyrox competition?  The big question was, why heart rate? Does heart rate really need to be part of my training and what benefit does it offer? These questions are answered along with more details on how it all came about along with the success of some of the best CrossFit Games athletes.  Be sure to check out the video on YouTube and follow Coach Diaz on Instagram to learn how to get access to this program @diazhp.

 Another 24 hr OCR World Championship hits the U.S.? | File Type: audio/mpeg | Duration: 36:27

Who knew?  One day as I was surfing social media, I hear Ryan Atkins mention that Platinum Rig is bringing a 24 hour competition to the states!!!  Like most enthusiasts, I’ve heard of this line of rigs and how formidable they were. Does anyone remember Battle Frog?  They introduced some of these rigs in their events before they said goodbye.  As inquiring minds want to know, I reached out to these folks to learn more.  They kindly responded and set up an interview with one of their people.  Turns out Hélène Dumais is quite the endurance athlete herself and she shared the details.  This as you’ll find is quite a different approach to OCR as we know it.  I don’t want to spoil the details, you’ll have to listen to find out what’s on tap.  I will share that this event is claiming to be an OCR World Championship and is slated for August of this year on the East Coast!  For more details and registration visit

 DO YOU? CONCEPT2 | File Type: audio/mpeg | Duration: 35:15

Arguably the most reliable ass kick ass piece of cardio equipment, the Concept2 rower, has been embraced for decades in sport.  It has been a staple in Crossfit and now with 2 additional pieces, the Bike and Ski erg these devices are world renowned for delivering a workout that is… shall I say “setting the bar high” not only in Crossfit but now in Hyrox the new fledging OCR style indoor fitness challenge.  Because there has been so much scuttle butt on how to approach these devices to turn out the best performance, I thought, why not reach out to Concept2 and get some expert advice?  This episode is an interview with Greg Hammond who has been a part of the Concept2  family for over 23 years and a fierce competitor in his own right.  I wanted to know… * How do you approach the Ski erg to get the fastest times without imploding? * What is the best practice for setting the damper in competition?  * Which cardio piece should someone purchase for a great fitness tool? * All that and more! If you intend to compete in Hyrox or Crossfit, you’ll not want to miss this episode!


Veejay Jones and I discuss… * How the race season is shaping up* Training Secrets I won’t share* Spartan World Championship moves to Abu Dhabi* Hyrox, is it the new thing in OCR? Yes, we covered a lot of ground in this episode. How Veejay took down The Spartan LA Super and Sprint, the season openers for him. Lots of opinion, some cool heart rate training information and politics of the sport, all in all a pretty entertaining podcast… also an opinion.

 IS HYROX THE NEXT BIG THING IN FUNCTIONAL FITNESS? | File Type: audio/mpeg | Duration: 39:39

Elite OCR/Fitness Athlete Ryan Kent Here we are at the conclusion of 2019 and change is in the air.  I can recall when Spartan Race first made a splash and inspired millions to get off the couch.  Is it possible that from this movement a new challenge has spawned from this rave?  Enter Hyrox, coined as a functional fitness challenge with multiple challenges divided by eight 1K sprints.  It seems perfectly suited for those who have wet their whistles on Obstacle Course Racing.  A product from across the pond that is gaining legs here in the US.  For my last episode in 2019, I asked Elite Spartan Athlete Ryan Kent to be my featured guest to discuss Hyrox the new rage in the OCR community.  Ryan, having won the the second event in the country is literally chipping away at the current world record. The Showdown in Chicago is the next event on the calendar promises to be an Epic battle between himself and Hunter McIntyre, winner of the the Miami event earlier this season.

 BLACK FRIDAY Q&A 2019! | File Type: audio/mpeg | Duration: 55:59

Really enjoyed fielding questions during our Black Friday Q&A Show! As always, it’s hard to get to all of the many questions. Fear not! Some people that may have felt left out either got a private response to their questions or STILL WON A GIFT!  If your name or IG tag is in this list, send us your contact info (email will suffice) and we’ll see to it that you get your gift! During this episode VeeJay Jones and Coach Diaz spoke about Running injuries, Training volume, Black toenails and a whole lot more! Thank You to the great guys at for your support! List of winners! @MaryannBruce77 @buffetathlete @tragicomique @brinthastert @sarahjr7 @monty6007

 What’s a Virtual Gait Analysis? | File Type: audio/mpeg | Duration: 45:37

Mark Falcone Ever wondered what it would be like to have Coach Diaz provide a Virtual Gait Analysis? With the permission of Mark Falcone, we share the experience with you! Unvarnished conversation between a real life client and Coach Diaz discussing the outcome thus far. Like Mark, a lot of Spartan Race Athletes identify that they have much needed work on their run game if they hope to get onto the podium. Mark decided to take a shot to see if in virtual reality can a good running coach/mechanic help him and make a difference. If this has been on your mind, here’s your chance to hear how it works and what to expect from a real client! Details for this service can be found b visiting

 Spartan Race standardizes courses for 2020 | File Type: audio/mpeg | Duration: 48:40

“Coach” Richard Diaz and his protege/client – elite Spartan Pro Veejay Jones. In this The First Episode, we discuss changes in Spartan Race course design leading into the 2020 season.  Big changes are afoot! Standardized distances and number of obstacles.  What are your feelings on this massive change? Are you for or against?  Once that’s done, we share thoughts on Off Season approaches.  Do you have an Off Season?  When and how do you approach it?  Two hot topics discussed by a well renowned coach and a highly competitive OCR athlete. We hope you enjoy it.  If you do, please leave us a comment, what would you like us to chat about, who would you like us to bring on and by all means … SUBSCRIBE TO GET MORE OF THIS!

 The Lake Tahoe Ultra Beast – Agony and Estacy | File Type: audio/mpeg | Duration: 51:32

If success is a measure of suffering, those who braved the course at the Spartan Lake Tahoe World Championships have much to be proud of.  Alison Haase was successful.  She did not only challenge herself by braving the Ultra beast in weather conditions that caused many to bow out, she went on to take the win!  You might be asking yourself… Alison who? Know she is not one of the high profile athletes on the circuit, she is just someone who put in the work, trained hard, followed direction and put her shoulder to the wheel and came out victorious and beyond even her own expectations.  This interview is uncommon.  Its more inspirational (in my mind) because given the right circumstances, it could have been you!

 WHAT YOU SHOULD KNOW ABOUT… CBD’S | File Type: audio/mpeg | Duration: 47:12

It is surprising how many athletes i know who are using CBD’s for a variety of reasons. The more I investigated the more I came to realize that CBD’s are nature’s anti-inflammatory solution and that is only the tip of the iceberg! This episode is a very in depth interview with Jay O’Hare founder of Venga Endurance an extremely high quality manufacture of CBD products and an Ultra distance runner who gets it. I know a lot of people who either shy away from the idea of taking a hemp based supplement in fear of being “dosed” with THC or just ill informed. This episode is for you! Once you’ve listened to what Jay and I have to say, you might want to circle back and chase the link: and use my promo code to get a price break! DHP10

 A Revolutionary Approach to CrossFit Training Revealed | File Type: audio/mpeg | Duration: 40:57

Before you freak out, no, I am not turning tail on OCR or endurance training programs!  If you follow my work, you know that recently I developed a program in collaboration with Ryan Fischer an extremely talented CrossFit Athlete.  This program has been out for a mere 5 weeks and meeting with rave responses.  An OCR athlete would do well to consider this process as the theme of the project is “Winning the Battle with Fatigue”.  It so happens that an early adopter who has been in the program for said five weeks was kind enough to share his experience thus far.. It’s worth a listen because his results are extraordinary.  After you have a chance to hear his review feel free to reach out to him @mathewfreeman or pick up a copy of the program for yourself.  Here is the link: 


Charlie Engle is one of, if not the most entertaining guests we’ve ever had on this podcast and generally has incredible stories to tell. Story telling aside, Charlie Engle has hitched his wagon to The Spartan Trail Running Series. Few are aware of this trail running addition to Spartan Race. If you love to run trails and have a competitive streak, it may benefit you to listen to this episode because there are big bucks on the line come December this year! Listen for more details!

 Hunter McIntyre – Unvarnished! | File Type: audio/mpeg | Duration: 45:11

Coach Diaz & Ryan Fischer’s program Hunter McIntyre was the hero of Spartan Racing. He brought color and attitude to the competitions and basically made things fun. Today he has retooled his skills with focus on an attempt at The CrossFit Games. He needed a miracle to get in, he needed to become a different type of athlete to even have a chance. Now, with 3 weeks out from the Games, he earned both. As a long time friend and coach, we know each other well enough to have an “unvarnished” conversation and we did just that! We spoke about Spartan Race, both the good and the bad, his chances at the games and his hope in being able to return and compete at The Lake Tahoe Spartan World Championships this year. You don’t want to miss this episode!

 RYAN FISCHER – ELITE CROSSFIT ATHLETE | File Type: audio/mpeg | Duration: 50:03

What happens when you mix one badass CrossFit athlete with Coach Diaz in The Secret Lab?  Answer: You get a hybrid training program that is sure to set the CrossFit community on fire!  I know what you’re thinking… Coach Diaz and CrossFit?  Had you asked me a year ago if this were ever likely to happen, I would have serious doubts.  It took an introduction from Hunter McIntyre to bring Ryan Fischer and I together and I have to say, I was intrigued. Ryan is one of the fittest athletes I have ever met. When you consider the fact that he can deadlift 600 pounds (over 3 1/2 times his weight), clean and jerk 315, run a 53 sec. 400 meters and a 5 min mile. Most rational people would be hard pressed to disagree with me.  This interview is way outside my playground and I love it!  If you’re a Spartan athlete, participate in obstacle course racing yet still enjoy intense strength training, this episode is for you!  We reference a few videos we did in The Secret Lab, if you want to see them Go to my YouTube Channel “Richard Diaz” and see these and many more!

 Conversation with a World Class Movement Specialist- Julien Pineau | File Type: audio/mpeg | Duration: 47:56

There is a reason why your grip fails you and your back hurts when you carry a heavy bag or bucket up a mountain. In this interview I discuss this and many other entertaining topics that have to do with making YOU a better Spartan or OCR Athlete. Julien Pineau, is a world renowned Human Movement Specialist who took the CrossFit community by storm with his innovative approach in coaching to lift heavy and endure while minimizing injuries. You don’t need to be into CrossFit for what he teaches to make sense and work for you too! I was beyond pleased to have him on my podcast. This is definitely one of my favorite conversations in this format in a long time


Login or signup comment.