This is a guided audio run for brand new runners. It's a taste test of Week 1: Day 1 of the Relaxed Running 8-Week Running Challenge. If you're brand new to running or are returning from a long break and you're out of shape - it's the perfect place to start.

📆 Join our 8-Week Running Challenge! (7-Day FREE Trial)
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Joe Friel is a leading endurance coach, author, and co-founder of TrainingPeaks, a platform for optimizing training data. Known for books like The Triathlete’s Training Bible, he’s helped countless athletes improve performance with science-based methods.

In this episode, Friel shares valuable insights for older athletes, stressing the importance of balancing intensity and recovery, functional fitness, and strength training. He emphasizes injury prevention, consistency to maximize performance, proving that age isn’t a barrier to achieving athletic goals.

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EPISODE CHAPTERS:

00:00 Revisiting the Book: A New Perspective
02:54 The Rise of Masters Athletes
06:11 Training Intensity: Finding the Balance
09:04 The Paleo Trinity: Lessons from Ancient Lifestyles
11:58 Understanding the Masters Athlete's Journey
14:48 Functional Fitness: The Key to Endurance
18:11 The Impact of Lifestyle on Performance
21:00 Personal Experiences: Training Through Adversity
23:47 Anticipating Insights from Elite Masters Athletes
29:35 Navigating Injuries and Training Adjustments
41:10 Understanding Aging and Athletic Performance
52:04 The Importance of Consistency in Training

TAKEAWAYS

• Finding elite athletes over 50 has been a focus.
• Intensity in training is a critical issue for older athletes.
• Perceived exertion is more important than wearable data.
• Masters athletes often fall into two training categories.
• Balance between easy and hard training is essential.
• The Paleo lifestyle offers insights into modern training.
• Functional fitness is key for endurance performance.
• Lifestyle changes impact training and recovery.
• Understanding stress management is crucial for older athletes. Runners often face a variety of injuries due to improper training methods.
• Learning about slow training can help prevent injuries.
• Having a support team of professionals is crucial for recovery.
• It's important to address injuries immediately to avoid chronic issues.
• Flexibility and mobility training become increasingly important with age.
• Strength training is essential for maintaining muscle and bone density.
• Aging athletes can still achieve remarkable performance with dedication.
• Consistency in training is key to long-term success.
• Understanding the difference between discomfort and serious injury is vital.
• Age should not be seen as a barrier to athletic achievement.

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TRANSCRIPT
https://share.transistor.fm/s/5bf293a6/transcript.txt

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PODCAST INFO:

Tyson Sträva: https://www.strava.com/athletes/83530274
Podcast Website: www.relaxedrunning.com
Apple Podcasts: https://podcasts.apple.com/au/podcast...
Spotify: https://open.spotify.com/show/2MMfLsQ...
RSS: https://feeds.transistor.fm/relaxed-r...

SOCIALS:

- Facebook: https://www.facebook.com/relaxedrunning
- Instagram: https://www.instagram.com/relaxed_run...

In this episode, we dive into the details of Tyson's training week, including the results from his 1500m race last night and why speed work has become a key focus in his program. We also explore some great alternatives to gels for fueling during runs—perfect for those looking to mix things up. Plus, we cover the latest news from the running world: Olympic triathlon champ Alex Yee is gearing up for his first London Marathon with some help from Eliud Kipchoge, China is hosting the world’s first human vs. robot half-marathon, and marathon running is booming like never before. Tune in for all this and more!

[00:01:16] Weekly Recap + Balanced approach to marathon training

[00:04:27] Sweat rate and hydration.

[00:06:35] Diet controversies in endurance sports.

[00:10:39] Treadmill running challenges.

[00:14:29] Racing 1500 meters after years.

[00:19:28] Sub four-minute aspirations.

[00:22:39] Olympic triathlete running London Marathon.

[00:25:39] Human versus robot half marathon.

[00:27:26] Marathon running's booming popularity.

Train with Tys: https://www.relaxedrunning.com/personalrunningcoach

Contact: tyson.popplestone@gmail.com

Relaxed Running Instagram: https://www.instagram.com/relaxed_running/

Tyson's Training Log - Strava: https://www.strava.com/athletes/83530274?hl=en-GB

Relaxed Running YouTube - https://www.youtube.com/@RelaxedRunning

Dr. Victoria Sekely is a physical therapist and running coach based in Manhattan, committed to improving performance and reducing injury risk for runners of all abilities. She holds a Bachelor of Science from Georgetown University and a Doctorate in Physical Therapy from New York University. With certifications as a USATF Level 1 and RRCA running coach, Dr. Sekely combines her physical therapy knowledge with tailored coaching to deliver well-rounded support to runners.

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🏃‍♂️ Join the 8-Week Running Challenge
www.relaxedrunning.com

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EPISODE CHAPTERS:

00:00 The Importance of Strength and Mobility in Running
10:09 Building a Strong Foundation: Stability and Strength Training
20:07 Incorporating Strength Training into a Runner's Routine
30:05 The Role of Bone Health and Injury Prevention in Running
29:36 Balancing Upper and Lower Body Workouts
32:06 The Role of Muscle Mass in Running Performance
35:12 Challenging the Thinness Myth in Distance Running
38:14 Overcoming Eating Disorders in Competitive Sports
39:50 Debunking Viral Fitness Trends
41:35 Simplicity in Recovery and Nutrition
43:14 The Role of Carbohydrates in Recovery

TAKEAWAYS

• Strength training is essential for runners to prevent injuries.
• Mobility and pliability should not overshadow stability.
• A simple approach to strength training can yield better results.
• Incorporate strength training into your routine gradually.
• Focus on foundational exercises like squats and deadlifts.
• Two to four strength sessions per week is ideal for runners.
• Rest and recovery are crucial for muscle growth.
• Plyometrics can enhance bone health for runners.
• Variety in training helps prevent overuse injuries.
• Don't start strength training right before a race.
• Incorporate at least one or two upper body exercises in strength routines.
• Upper body strength improves running efficiency and posture.
• Muscle mass contributes to power and speed in running.
• The running community has a harmful obsession with thinness.
• Carbohydrates are essential for recovery and performance.
• Simplicity in recovery practices is often overlooked.
• Viral fitness trends can distract from effective training methods.
• Proper nutrition is crucial for preventing injuries in runners.
• Building strength in the gym is vital for distance runners.

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TRANSCRIPT
https://share.transistor.fm/s/90f20b05/transcript.txt

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PODCAST INFO:

Tyson Sträva: https://www.strava.com/athletes/83530274
Podcast Website: www.relaxedrunning.com
Apple Podcasts: https://podcasts.apple.com/au/podcast...
Spotify: https://open.spotify.com/show/2MMfLsQ...
RSS: https://feeds.transistor.fm/relaxed-r...

SOCIALS:

- Facebook: https://www.facebook.com/relaxedrunning
- Instagram: https://www.instagram.com/relaxed_run...

Lawrence Van Lingen is a leading expert in biomechanics and movement, known for his innovative approach to improving running performance and preventing injuries. With a background in physiotherapy and competitive athletics, he focuses on helping runners move more efficiently through better posture, alignment, and breathing techniques. Lawrence’s holistic methods empower athletes to enhance their performance while reducing the risk of injuries. His work has made him a trusted voice in the running community, sharing practical insights through coaching, workshops, and online resources.

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www.relaxedrunning.com

📆 Free Coaching Call
https://calendly.com/tyson-popplestone/free-coaching-call

EPISODE CHAPTERS:

00:00 Introduction and Technical Setup
03:00 Exploring Breathing Techniques and Their Importance
05:54 The Connection Between Breathing and Athletic Performance
09:10 Understanding Breathing Disorders in Athletes
12:01 The Role of Anxiety and Stress in Breathing Patterns
14:53 The Impact of Posture on Breathing and Emotions
18:01 The Importance of a Calm State for Learning and Performance
20:55 Proactive vs. Reactive Approaches in Coaching
23:59 Understanding Personality Through Movement
27:06 The Influence of External Feedback on Performance
30:00 Conclusion and Final Thoughts on Breathing and Movement
33:17 The Spectrum of Performance Anxiety
34:42 Trust and Healing in Coaching
36:51 Tom Brady's Longevity Secrets
39:47 Pliability vs. Rigidity in Athletic Performance
43:55 The Importance of Relaxation in Strength Training
49:50 Mobility and Breathing: Keys to Flexibility
56:10 The Power of Backward Walking and Breathing
01:01:10 Mindset and Internal Dialogue in Performance
01:05:25 Running as a Tool for Self-Discovery

TAKEAWAYS

• 90% of the people that come to see me don't breathe well.
• Healthy breathing is rare among the general population.
• Breathing issues can amplify under stress, especially in athletes.
• A calm state is essential for effective learning and performance.
• Posture significantly impacts breathing and emotional states.
• External feedback can have unintended consequences on performance.
• Understanding breathing patterns can help address anxiety and stress.
• Movement can reflect a person's personality and emotional state.
• Proactive coaching is more effective than reactive approaches.
• Breathing techniques can be improved through mindfulness and awareness.
• Trust is essential for effective coaching and healing.
• Tom Brady emphasizes playability for longevity in sports.
• Pliability is crucial for injury prevention and performance.
• Relaxation is key to effective strength training.
• Mobility is more about movement than stretching.
• Backward walking can calm the nervous system.
• Mindset and internal dialogue significantly affect performance.
• Running can serve as a powerful tool for self-discovery.
• Results should not define one's self-worth.

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TRANSCRIPT
https://share.transistor.fm/s/088c2786/transcript.txt

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PODCAST INFO:

Tyson Sträva: https://www.strava.com/athletes/83530274
Podcast Website: www.relaxedrunning.com
Apple Podcasts: https://podcasts.apple.com/au/podcast...
Spotify: https://open.spotify.com/show/2MMfLsQ...
RSS: https://feeds.transistor.fm/relaxed-r...

SOCIALS:

- Facebook: https://www.facebook.com/relaxedrunning
- Instagram: https://www.instagram.com/relaxed_run...

In this episode of the Relaxed Running Podcast, Tyson Popplestone shares his insights on running, training updates, and personal experiences. He discusses his recent training sessions, the importance of nutrition and fueling strategies, and the role of pliability in recovery. Tyson also answers listener questions, providing valuable insights into running technology, favorite shoes, and the balance between confidence and humility in the sport.

00:00 Welcome & Introduction
00:59 Sharing Plans for Run Talk.
02:12 Marathon Plans & YouTube Session Updates
03:17 Training Updates from this week
06:12 Breaking down session specifics
16:03 2025 Goals
19:19 Investing into Muscle Pliability
20:18 Pre/Post Run Pliability
21:21 Why I purchased a Sauna
22:59 Nutrition and Hydration Strategies
23:46 Thoughts on Carbohydrates and Endurance
27:58 Favorite Running YouTube Channels
33:57 Calf Muscle Recovery Tips
36:18 The Role of Running Technology
37:50 Current Favorite Running Shoes
38:31 Conclusion

Dr. Dan Plews is a renowned endurance coach, sports scientist, and Ironman World Championship age-group record holder. He works with both elite and amateur triathletes, applying science-backed techniques to enhance performance. His expertise lies in heart rate variability (HRV), heat training, and fat-adapted nutrition strategies. With a PhD in Exercise Physiology, he blends academic knowledge with hands-on coaching experience to help athletes reach their full potential.

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📆 Free Coaching Call
https://calendly.com/tyson-popplestone/free-coaching-call

EPISODE CHAPTERS:

00:00 Introduction to Triathlon and Coaching Journey
03:06 Transitioning from Competition to Coaching
06:11 The Role of Sauna in Training and Recovery
08:59 Heat Training and Its Benefits
12:07 Cold Exposure and Recovery Strategies
15:03 Consistency in Training and Recovery
18:09 Final Thoughts on Endurance Training
26:34 The Foundation of Consistency in Athletic Performance
32:11 The Pillars of Recovery: Sleep, Nutrition, and Training
43:52 Understanding Periodization in Training
52:48 Enjoying the Journey: Key Takeaways for New Athletes

TAKEAWAYS

• Dr. Dan Plews had 45 athletes racing at the Half Ironman World Champs.
• He started triathlons at the age of nine, influenced by his father's athletic journey.
• He stopped competing in 2022 to focus on coaching and family.
• Transitioning from competition to coaching can be fulfilling and necessary.
• Sauna use can enhance training adaptations and recovery.
• Heat training can improve performance through physiological adaptations.
• Cold water immersion helps reactivate the parasympathetic nervous system.
• Consistency in training is crucial for endurance athletes.
• Balancing training loads is essential for recovery and performance.
• Recovery strategies should be personalized to individual needs. Consistency is crucial for athletes, and it revolves around recovery.
• The three pillars of recovery are sleep, nutrition, and training periodization.
• Adequate sleep is essential for optimal recovery and performance.
• Protein intake is vital for recovery, with recommendations of 200-300 grams per day for athletes.
• Understanding training phases and periodization is key to effective training.
• New athletes should monitor their training intensity to avoid burnout.
• Recovery strategies should be prioritized over minor recovery techniques like saunas.
• Magnesium supplementation is important for athletes due to its role in muscle function and recovery.
• Enjoying the training process is essential; it doesn't have to be a suffer fest.
• Improvement in endurance sports is a dose-response relationship, requiring consistent training.

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TRANSCRIPT
https://share.transistor.fm/s/204214fd/transcript.txt

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PODCAST INFO:

Tyson Sträva: https://www.strava.com/athletes/83530274
Podcast Website: www.relaxedrunning.com
Apple Podcasts: https://podcasts.apple.com/au/podcast...
Spotify: https://open.spotify.com/show/2MMfLsQ...
RSS: https://feeds.transistor.fm/relaxed-r...

SOCIALS:

- Facebook: https://www.facebook.com/relaxedrunning
- Instagram: https://www.instagram.com/relaxed_run...

Chris Hauth is a world-renowned endurance coach, two-time Olympian, former professional triathlete, and ultra-runner. He specializes in guiding athletes through ultra-endurance challenges like Ironman triathlons and ultra-marathons, with a coaching philosophy that prioritizes longevity, balance, and mental resilience. As the founder of AIMP Coaching, Hauth uses endurance experiences to unlock the best in athletes of all levels, including busy professionals. He also participated in the Human Performance Project’s 7X world tour, completing 7 marathons on 7 continents in 7 days.

EPISODE CHAPTERS:

00:00 Unleashing the Endurance Athlete Within
03:01 The Importance of Patience in Training
06:00 Embracing the Journey of Endurance
08:47 The Balance of Planning and Flexibility
11:55 Navigating Practical Steps in Endurance Training
14:50 The Role of Simulations in Training
18:04 Respecting the Challenge of Endurance Events
21:06 The Philosophy of Disrespecting the Distance
24:00 The Negative Split Approach to Racing
31:18 The Importance of Fundamentals in Endurance Training
36:38 Navigating Nutrition in Endurance Sports
46:39 Adventures and Endurance Challenges

TAKEAWAYS

• There's an endurance athlete living within all of us.
• Curiosity drives desire and consistency in training.
• Patience is crucial for achieving long-term results.
• The journey of endurance is an adventure with unknown outcomes.
• Letting go of control often leads to better performance.
• Simulations help prepare athletes for race day.
• Respecting the challenge of endurance events is essential.
• Disrespecting the distance can lead to unexpected results.
• Negative splitting can indicate a well-paced race.
• Focus on fueling and hydration to maximize performance. Focus on the fundamentals before advanced techniques.
• Training should be tailored to the athlete's current level.
• Running efficiently can lead to better performance with less effort.
• Nutrition is highly individual; what works for one may not work for another.
• Experimenting with different fueling strategies is crucial for endurance athletes.
• The trend in endurance sports is towards higher caloric intake during events.
• Understanding the difference between fitness and health is important for athletes.
• Logistics and planning are key components of successful endurance events.
• Athletes should learn to listen to their bodies and adjust accordingly.
• Adventures in endurance sports can lead to unexpected challenges and experiences.

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📆 Free Coaching Call
https://calendly.com/tyson-popplestone/free-coaching-call

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PODCAST INFO:

Tyson Sträva: https://www.strava.com/athletes/83530274
Podcast Website: www.relaxedrunning.com
Apple Podcasts: https://podcasts.apple.com/au/podcast...
Spotify: https://open.spotify.com/show/2MMfLsQ...
RSS: https://feeds.transistor.fm/relaxed-r...

SOCIALS:

- Facebook: https://www.facebook.com/relaxedrunning
- Instagram: https://www.instagram.com/relaxed_run...