Running and Fitness With Raj

40 Episodes
Subscribe

By: Rajagopal Anapuzha

A Running, Fitness and Health Show, focused on delivering actionable and specific advice to listeners. This show will be interview based, and our guests will include elite runners and athletes, top coaches, scientific experts, nutritionists, sports psychologists and health and well-being professionals. The podcast will be of great value to age-group athletes who can incorporate the learnings and insights from this show in their daily training and living. The show is hosted by Raj (Rajagopal Anapuzha) who is an accomplished age-group runner and coach, multiple times Boston Marathon Qualifier and a top 5 age-group finisher at Mumbai Marathon.

# 83 – Highlights 2021 – Part II: Highlights from health episodes on diabetes with Mahesh Jayaraman, sleep with Dr. Charles Samuels and respiratory health with Dr. Satyanand Shastri
#83
12/12/2021

Episode Summary
Highlights 2021 – Part II: Highlights from health episodes on diabetes with Mahesh Jayaraman, sleep with Dr. Charles Samuels and respiratory health with Dr. Satyanand Shastri

Show Notes
01:20 – Mahesh Jayaraman on diabetes
17:50 – Dr. Charles Samuels on sleep
32:20 – Dr. Satyanand Shastri on respiratory health

Full episodes
Episode 43 with Mahesh Jayaraman: https://www.buzzsprout.com/273726/8093698
Episode 56 with Dr. Charles Samuels: https://www.buzzsprout.com/273726/8651442
Episode 72 with Dr.Satyanand Shastri: https://www.buzzsprout.com/273726/9219963

Contact Details for Running and Fitness with Raj
...


# 82 – Highlights 2021 – Part I: Highlights from our episodes with super-elite runners Deena Kastor, Meb Keflezighi and Paula Radcliffe
#82
12/06/2021

Episode Summary

Highlights 2021 – Part I: Highlights from our episodes with super-elite runners Deena Kastor, Meb Keflezighi and Paula Radcliffe

Show Notes

01:40 – Deena Kastor
13:55 – Meb Keflezighi
22:48 – Paula Radcliffe

Full episodes

Episode 53 with Deena Kastor: https://www.buzzsprout.com/273726/8527111
Episode 75 with Meb Keflezighi: https://www.buzzsprout.com/273726/9338221
Episode 77 with Paula Radcliffe: https://www.buzzsprout.com/273726/9422023

Contact Details for Running and Fitness with Raj
Website: runfitraj.com
email:runningandfitnesswithraj@gmail.com
Facebook Group:Running and Fitness...


# 81 - Simon Wegerif, explains Heart Rate Variability (HRV) and its importance, how to measure & interpret HRV and ways to improve HRV
#81
11/29/2021

Episode Summary
Simon Wegerif, explains Heart Rate Variability (HRV) and its importance, concept of  “total load”, how to measure & interpret HRV and ways to improve HRV. He discusses sympathetic and parasympathetic body systems, as well as “ithlete pro”.

Show Notes

01:00 – Simon introduces himself
03:40 – What is Heart Rate Variability (HRV)?
05:30 – Concept of total load 
10:10 – HRV’s link to total load
13:45 – How to measure HRV
19:00 – Changes in HRV and higher HRV being a measure of improved fitness
20:45 – 5 ways to improve HRV
28:10 – HRV as lead indicator of illnesses
3...


# 80 – Sonya Dutta Choudhury, author and book lover, discusses her favorite running and sports books
#80
11/22/2021

Episode Summary
Sonya Dutta Choudhury, author and book lover, discusses her favorite running and sports books

Show Notes
01:50 – Sonya introduces herself and her relationship with running
12:20 – Key aspects that Sonya looks for in running and sports books
16:30 – Born to Run by Christopher McDougall
20:00 – Running with the Kenyans by Adharanand Finn
22:20 – Paula: My Story So Far by Paula Radcliffe
25:30 – Anywhere But Home by Anu Vaidyanathan
27:35 – Faster Than Lightning by Usain Bolt
28:40 – Open by Andre Agassi
32:05 – Twin Tracks by Roger Bannister and Perfect Mile by Neal Bascomb
3...


# 79 – Brad Barton, world record holder in the mile 50 year age-category, on his coaches, training and goals
#79
11/07/2021

Episode Summary
Brad Barton, world record holder in the mile 50 year age-category, on his coaches, training and goals 

Show Notes
02:00 – Brad introduces himself
06:30 – Influencers on Brad’s career
12:35 – Coach Hislop and his impact on Brad
14:40 – Training principles 
20:10 – Overstriding 
28:00 – Typical training week of Brad
34:55 – Core training
36:00 – Nutrition
38:35 – Current goals of Brad
47:45 – Recommendations on resources

Follow Brad
Website: http://bradspeaks.com/
Facebook: @bradbartonspeaks

Book Recommendations
Tiny Habits by BJ Fogg – Amazon Link
Raise Your Game by Alan Ste...


# 78 – Joe Friel, world renowned coach, founder of “Training Peaks” and author of “Fast After 50”, on how to train to stay fit and healthy as you age
#78
10/31/2021

Episode Summary
Joe Friel, world renowned coach, founder of “Training Peaks” and  author of “Fast After 50”, on how to train to stay fit and healthy as you age

Show Notes
01:35 – Joe introduces himself
03:55 – Early influencers
06:20 – Background to Joe’s book, “Fast After 50”
13:05 – How to stay fit and healthy as you age
17:40 – How to go about High Intensity training
27:05 – Thoughts on different metrics for training like power, heart rate
32:30 – “Training Peaks” platform
37:25 – Current work
40:00 – Recommendations on resources
42:50 – Final thoughts

Follow Joe
Twitter: @jfriel

B...


# 77 – Paula Radcliffe, running legend and former world record holder in the marathon on her role models, career, key races and dealing with challenges
#77
10/24/2021

Episode Summary
Paula Radcliffe, running legend and former world record holder in the marathon on her role models, career, key races and dealing with challenges

Show Notes
01:45 – Early influencers and start of distance running
05:15 – Coach Alex Stanton
07:05 – Turning professional
09:00 – Mental make-up of Paula, the athlete
11:45 – Dealing with setbacks in training and racing
14:15 – Marathon running strategy
16:15 – Early and sustained success in the marathon
19:30 – Pain threshold and dealing with acute discomfort in a race
23:05 – Thoughts on Men’s v/s Women’s marathon world record
26:05 – Thoughts o...


# 76 – Prof. Andrew Jones on nitrate supplementation, beetroot for performance enhancement, critical power and “Breaking-2” project
#76
10/17/2021

Episode Summary
Prof. Andrew Jones on nitrate supplementation, beetroot for performance enhancement, critical power and “Breaking-2” project

Show Notes
01:10 – Dr. Jones introduces himself and talks about his current work 
03:30 – How Dr. Jones started his research on nitrate supplementation
06:40 – Natural availability of nitrate in the body
08:20 – Timing nitrate supplementation
12:50 – How much nitrate supplementation to take
14:20 – Physiological benefits of nitrate supplementation including vasodilation
17:55 – Nitrate supplementation for general health and well-being
22:35  - Critical speed and its importance
27:05 – Measuring critical speed practically
30:05 – Involvement in “Breaking2” project
34:45 – Key insights fro...


# 75 –Meb Keflezighi, running legend, on his role models, career highlights, being an older athlete and his books
#75
10/10/2021

Episode Summary

Meb Keflezighi, running legend, on his role models, career highlights, being an older athlete and his books

Show Notes
01:00 – Early life and influences
02:25 – Getting into running in the United States
04:15 – Turning professional
05:55 – Winning Silver Medal at Athens Olympics 2004
08:10 – Dealing with injury: 2008 Olympic Trials
11:30 – Winning Boston Marathon in 2014
14:45 – Being an older competitive runner
17:20 – “26 Marathons” book by Meb
21:05 – Current work
22:50 – Final thoughts

Follow Meb
Instagram: @runmeb
Twitter: @runmeb
Website: https://marathonmeb.com/

Books by Meb
2...


# 74 – Christie Aschwanden, science journalist and author deconstructs recovery: What works, what is marketing hype and steps you can take around recovery
#74
10/03/2021

Episode Summary
Christie Aschwanden, science journalist and author of "Good to Go" deconstructs recovery: What works, what is marketing hype and steps you can take around recovery

Show Notes
01:55 – Christie introduces herself
05:30 – Why Christie wrote a book on recovery
12:10 – Things that surprised Christie around recovery 
17:15 – Thoughts about stretching
20:50 – How to approach hydration
28:30 – Fueling after training: Is there a time window?
32:30 – Massage and rolling
35:05 – What really works for recovery?
40:25 – New areas that Christie is excited about
44:45 – Recommendations on resources

Follow Christie


# 73 – Dr. Tim Noakes, legendary scientist, on overhydration, central governor theory, “low carb, high fat” diet, diabetes and heart disease
#73
09/26/2021

Episode Summary
Dr. Tim Noakes, legendary scientist, on overhydration, central governor theory, “low carb, high fat” diet, diabetes and heart disease

Show Notes
02:00 – Dr. Noakes introduces himself and talks about his early influences
10:55 – “Hyponatremia”: What is it, and why is it important?
18:20 – “Central Governor” theory
28:25 – Low Carb High Fat Diet (LCHF)
34:05 – Broad guidelines on LCHF
36:45 – Views on lipid hypothesis and linkage between diabetes and heart disease
45:40 – Thoughts on ‘Comrades’ marathon
48:20 – The Noakes Foundation and current work

Follow Dr. Noakes
Website: https://thenoakesfounda...


# 72 – Dr.Satyanand Shastri, renowned lung surgeon, on respiratory health, its importance and how maintain a healthy respiratory system
#72
09/19/2021

Episode Summary
Dr.Satyanand Shastri, renowned lung surgeon, on respiratory health, its importance and how maintain a healthy respiratory system

Show Notes
01:15 – Dr. Shastri introduces himself
02:15 – Why is respiratory health important?
06:35 – Over-arching principles for respiratory health
13:30 – Improving your immediate environment for good quality air
18:35 – Advantages of nasal breathing
25:20 – How to deal with air pollution?
30:55 – Tools to measure respiratory health and important parameters to monitor
42:15 – “Mewing” technique 

Contact Details for Running and Fitness with Raj
Website: runfitraj.com
email:runningandfitnesswith...


# 71 – Bart Yasso, the running legend, on his career, motivation, favorite races, Yasso 800s and his books
#71
09/12/2021

Episode Summary
Bart Yasso, the running legend, on his career, motivation, favorite races, Yasso 800s and his books

Show Notes

01:15 – How it all started for Bart
04:35 – Bart’s key motivational factors
06:00 – Advice to new runners
08:40 – How to deal with running frustrations?
13:10 – Bart’s love for trail running
15:00 – Favorite races
18:20 – Comrades: The greatest footrace in the world
21:25 – “Yasso 800s”
26:10 – How to plan ‘Yasso 800s’ in your marathon training cycle
29:25 – Thoughts on success of Women’s running 
35:15 – Bart discusses his books
38:20 – Current work and future plans

...


# 70 – Madhur Kotharay, multi-decade marathoner on supplements for health and performance
#70
09/05/2021

Episode Summary
Madhur Kotharay, multi-decade marathoner on supplements for health and performance

Show Notes
01:05 – Madhur introduces himself
04:00 – Madhur shares a few running anecdotes 
11:25 – Supplements: Why they work?
16:40 – Key supplements for everyone
31:15 – Caffeine: A key performance enhancing supplement
33:15 – Beetroot for performance enhancement
35:15 – “i-Race” to check your relative running performance
38:25 – Knee issues and supplements which can help

Follow Madhur
Website: https://healthsachet.com/
YouTube: Health Sachet

Contact Details for Running and Fitness with Raj
Website: runfitraj.com
ema...


# 69 – Dr. Michael Snyder, Chair of Genetics at Stanford University, on importance of biomonitoring of health parameters, continuous glucose monitoring, wearables and ageing
#69
08/29/2021

Episode Summary
Dr. Michael Snyder, Chair of Genetics at Stanford University, on importance of biomonitoring of health parameters, continuous glucose monitoring, wearables and ageing

Show Notes

01:10 – Dr.Snyder introduces himself and his current areas of work
02:00 – Importance of wearables for health monitoring
06:20 – The most important health parameters to monitor
11:55 – Continuous glucose monitoring (CGM)
17:45 – Age at which you should start CGM
19:05 – How frequently and for how long should you use CGM?
21:35 – Monitoring resting heart rate and its importance
23:25 – Heart rate variability (HRV) and what does it tell us<...


# 68 – Keith Bateman, multiple World Records holder, coach and author on the critical importance of good running technique
#68
08/22/2021

Episode Summary
Keith Bateman, World Records holder, coach and author on the critical importance of good running technique

Show Notes
01:35 – Keith introduces himself
06:15 – Most important running technique: Avoid over-striding
07:45 – Over-striding and why it is bad for running
12:30 – How to determine over-striding?
15:40 – Side-on video recording to determine over-striding
22:05 – Fundamentals of good running technique
24:55 – Structure of drills and exercises to improve running technique
29:25 – Key drills and exercises
33:20 – Benefits of barefoot running
37:25 – Views on current ‘super-fast’ shoes
43:00 – Keith’s goals
45:00 – Follow Keith and recommendations on resources<...


# 67 – Sage Canaday, elite runner and coach, on his running journey and coaching methods
#67
08/15/2021

Episode Summary
Sage Canaday, elite runner and coach, on his running journey and coaching methods

Show Notes
01:25 – Sage introduces himself
03:25 – Learnings from coaching
05:20 – How Sage evaluates a new athlete
07:20 – Overarching training principles
09:15 – Preferred measure of effort
11:10 – Challenges faced when switching terrains and distances
12:55 – Mental challenges between different events
14:45 – Typical training week in a marathon
17:30 – Strength and supplemental training
20:25 – How to become strong mentally
22:25 – Importance of developing your shorter distance speed
26:10 – Views on running with power
28:25 – Favorite races
30:50 - Recommendations of resourc...


# 66 – Mihira Khopkar, accomplished nutritionist, on pillars of nutrition, planning nutrition for elite athletes and related topics
#66
08/08/2021

Episode Summary
Mihira Khopkar, accomplished nutritionist, on pillars of nutrition, planning nutrition for elite athletes and related topics

Show Notes
01:55 – Mihira introduces herself
06:30 – Basic nutrition principles 
09:35 – Four pillars of building a nutrition plan
15:40 – Proteins: how to plan and options
22:45 – Planning your fats
26:25 – Evaluating different diets
32:30 – Planning nutrition for elite athletes
35:35 – Combining weight management and endurance training
39:45 – Thoughts on supplements
43:25 – Specific thoughts on nutrition for women athletes
48:55 - Recommendations of resources

Follow Mihira
Website:https://www.mihirakhopkar.com/
Instagram...


# 65 – Greg McMillan, world renowned running coach, on his training philosophy, running pace calculator and how to become a better runner
#65
08/01/2021

Episode Summary
Greg McMillan, world renowned running coach, on his training philosophy, running pace calculator and how to become a better runner

Show Notes
01:05 – Coach Greg introduces himself
02:25 – Differences between real world coaching and academic coaching concepts
04:30 – How Coach Greg evaluates a new athlete
06:55 – Overarching training principles
10:35 – Key workouts which benefit runners
13:40 – How Coach Greg developed his running calculator
16:05 – Differences between ‘new’, ‘intermediate’ and ‘advanced’ runners
18:20 – “Endurance Monster”, “Speedster” and “Combo” runner
24:55 – Importance of developing your shorter distance speed
29:20 – Example of a training week in Coach Greg’s training plan<...


# 64 – Dr. Martin Ian Jones on elevating human performance
#64
07/25/2021

Episode Summary
Dr. Martin Ian Jones on elevating human performance

Show Notes
01:00 – Dr. Jones introduces himself
03:35 – Foundational principles of elevating performance
05:45 – Importance of sleep in elevating performance
09:25 – Psychology of elevating performance
15:00 – Practicing skills like self-talk
18:00 – Focusing on developing your cognitive skills
26:00 – Transferability of cognitive skills across different aspects of life
28:30 – Example of developing cognitive skills in a half-marathon setting
31:20 – Importance of having a strong motivation (“the why”) for training
38:25 – Techniques to stay committed to your goal
43:45 – Recommendations of resources

Follow Dr. Martin I. Jon...


# 63 – Olympics Special - Part II: Nitin Sanker, Olympics aficionado, discusses India’s prospects at Tokyo 2020
#63
07/21/2021

Episode Summary
Olympics Special - Part II: Nitin Sanker, Olympics aficionado, discusses India’s prospects at Tokyo 2020

Show Notes
01:00 – Prospects in Wrestling
13:50 – Prospects in Shooting
26:00 – Summary of medal prospects from “top 8” sports
28:45 – Prospects in the other 10 sports 
34:10 – Listener questions

Follow Nitin
Facebook: https://www.facebook.com/nitin.sanker
LinkedIn: https://www.linkedin.com/in/nitinsanker/

Contact Details for Running and Fitness with Raj
Website: runfitraj.com
email:runningandfitnesswithraj@gmail.com
Facebook Group:Running and Fitness with Raj<...


# 62 – Olympics Special - Part I: Nitin Sanker, Olympics aficionado, discusses India’s prospects at Tokyo 2020
#62
07/18/2021

Episode Summary
Olympics Special - Part I: Nitin Sanker, Olympics aficionado, discusses India’s prospects at Tokyo 2020

Show Notes
01:05 – Nitin introduces himself
03:30 – Overall Indian Olympics squad and highlights
06:30 – Prospects in Athletics
10:40 – Prospects in Weightlifting
12:15 – Prospects in Hockey
13:35 – Prospects in Archery
19:10 – Prospects in Badminton
25:55 – Prospects in Boxing

Follow Nitin
Facebook: https://www.facebook.com/nitin.sanker
LinkedIn: https://www.linkedin.com/in/nitinsanker/

Contact Details for Running and Fitness with Raj
Website: runfitraj.com
email:runninga...


# 61 – Dr. Thomas ‘Tinman’ Schwartz, renowned running coach, on his training methods and how to become a better runner
#61
07/11/2021

Episode Summary
Dr. Thomas ‘Tinman’ Schwartz, renowned running coach, on his training methods and how to become a better runner

Show Notes
01:00 – Coach Tinman introduces himself and coaching from his High School days
12:25 – Key training principles: Critical velocity, longer intervals and training all systems
32:50 – Distinction between endurance and stamina
35:15 – Establishing your race pace
39:15 – Developing confidence in your race pace
43:35 – Adoption of “Stryd” running power meter
51:10 – Coach Tinman’s current work with high level athletes

Follow Coach Tinman
Website:https://www.tinmancoach.com/
Ins...


# 60 – Keshav Manik Tahla, 1000-time half marathoner, on his training with low heart rate and his journey
#60
07/04/2021

Episode Summary
Keshav Manik Tahla, 1000-time half marathoner, on his training with low heart rate and his journey
Show Notes
01:10 – Keshav introduces himself
02:35 – Embarking on 1000 half marathons
05:25 – Low Heart Rate training
09:35 - # of hours of training with low heart rate
17:00 – Combining Intermittent fasting with low heart rate training
18:05 – Challenges faced in the journey to 1000 half marathons
24:00 – Injury set backs
28:00 – Strength and supplemental training
31:00 – Ultra marathons: Chandigarh to Delhi and Quarantine Backyard Ultra
37:05 – Favorite races
38:45 – Next goals
40:00 - Recommendations on resources 

Recommendations...


# 59 – Kun Li and Evan Schwartz of “Stryd”, on running with power, its advantages, key power training metrics and improving by running with power
#59
06/27/2021

Episode Summary
Kun Li and Evan Schwartz of “Stryd”, on running with power, its advantages, key power training metrics and improving by running with power

Show Notes
00:50 – Evolution of Stryd running power meter
05:30 – What is running with power?
07:35 – What does running power wattage represent?
10:05 – Advantages of training with running power
13:20 – Running power as a proxy for metabolic power
17:20 – Power Duration Curve and its importance
22:00 – Running power metrics like critical power, form power and others
31:50 – Drills and other ways to improve running power metrics
36:15 – Stryd power center


# 58 – Deepak Raj, Co-founder of “Yoska” coaching, sub-3 marathoner and top triathlete, on his coaching philosophy and how to transition to triathlon
#58
06/21/2021

Episode Summary
Deepak Raj, Co-founder of “Yoska” coaching, sub-3 marathoner and top triathlete, on his coaching philosophy and how to transition to triathlon

Show Notes
01:30 – Deepak introduces himself
03:30 – Transition into coaching
05:25 – Initial challenges transitioning to triathlon
08:30 – How to choose your first your triathlon distance
10:15 – Overarching training principles
13:25 – Apportioning training time between 3 disciplines
16:05 – Measuring intensity – pace or heart rate or RPE or power
21:00 – Strength training
23:50 – Training your mental strength
29:00 – How to be comfortable in open water
32:45 – Running your best in a triathlon
36:40 – Challenges when...


# 57 – Sam Winebaum, running shoes expert, on selecting shoes, cushioning, super fast shoes, his review method and upcoming brands
#57
06/13/2021

Episode Summary
Sam Winebaum, running shoes expert, on selecting shoes, cushioning, super fast shoes, his review method and upcoming brands

Show Notes
01:40 – Sam introduces himself and how roadtrailrun.com developed
11:35 – How running shoes evolved over the last 50 years
17:00 – Current super-fast shoes 
21:00 – Views on cushioned shoes
26:35 – “Must have” factors to look for in shoes for road runners
31:40 – Thoughts on zero drop shoes
35:20 – Factors Sam and team considers while reviewing a shoe
39:40 – Do super-fast shoes distort competition?
44:35 – Some of Sam’s favorite shoes from the last few years
48:20...


# 56 – Dr. Charles Samuels, renowned sleep expert, on the importance of sleep on health and athletic performance
06/06/2021

Episode Summary
Dr. Charles Samuels, renowned sleep expert, on the importance of sleep on health and athletic performance

Show Notes
01:50 – Dr. Samuels introduces himself 
08:45 – Applicability of sleep research on recreational athletes
11:50 – Athlete Sleep Screening Questionnaire
15:05 – Biggest cause for poor sleep: electronic screens 
20:45 – How to set yourself up for good sleep
25:35 – Other factors that influence sleep like nutrition, hydration and caffeine
29:55 – Views on Napping
36:40 – Tracking sleep using wearables
41:35 – Views on sleep types: ‘larks’, neutrals and ‘night owls’
46:05 – Resources recommendation

Follow Dr. Charles Samuels
Ce...


# 55 – Dr. Bradford Cooper, elite Master’s endurance athlete, on Functional Mental Toughness, and on how to train and develop mental toughness
#55
05/30/2021

Episode Summary
Dr. Bradford Cooper, elite Master’s endurance athlete, on Functional Mental Toughness, and on how to train and develop mental toughness

Show Notes
01:30 – Dr. Cooper introduces himself 
05:45 – What is Functional Mental Toughness (fMT)?
07:25 – Is mental toughness innate or can it be trained and developed?
14:00 – How to overcome poor internal dialogue
19:05 – Measuring mental toughness
20:30 – Dr. Cooper’s study on mental toughness
28:20 – Variability of mental toughness within same athlete
33:25 – Strategies on developing mental toughness
37:10 – Example: developing and using mental toughness for a marathon
43:50 - Recommendat...


# 54 – Matthew Futterman, avid marathoner, journalist and author of “Running to the Edge” on his love for running, book and state of running currently
#54
05/23/2021

Episode Summary
Matthew Futterman, avid marathoner, journalist and author of “Running to the Edge” on his love for running, book and state of running currently

Show Notes
02:30 – Matt introduces himself
08:25 – “Running to the Edge” book and Bob Larsen
11:10 – Transformation of American distance running from year 2000
13:55 – Lessons from Bob Larsen and his athletes
20:00 – Decline and revival of American distance running – 1980s to now
26:00 – Current success of American Women’s running
32:45 – Is the marathon pushing out shorter distances like 5K?
38:50 – Views on track runners switching to marathon earlier in their ca...


# 53 – Deena Kastor, fastest American Women’s Marathoner and author of “Let Your Mind Run” on her running and life philosophy, career and book
#53
05/16/2021

Episode Summary
Deena Kastor, fastest American Women’s Marathoner and author of “Let Your Mind Run” on her running and life philosophy, career and book

Show Notes
02:00 – Deena gets into running at age 11
04:05 – Let your Mind Run book – what can you expect
06:30 – Coach Vigil and “good attitude”
09:20 – Deena’s “misunderstanding” with running till turning professional
11:20 – “Winning” and “Losing” 
14:50 – Letting go of mental expectations
16:30 – Talent is not everything
19:10 – Addressing negative thoughts with positive thoughts
23:30 – Transformation of US distance running from 2000 and medal at Athens Olympics
28:20 – Breaking the American Wo...


# 52 – Michael Crawley, 2:20 Marathoner and author on Ethiopian running, shares his experience training with Ethiopian runners and his book “Out of Thin Air”
#52
05/09/2021

Episode Summary
Michael Crawley, 2:20 Marathoner and author on Ethiopian running, shares his experience training with Ethiopian runners and his book “Out of Thin Air”

Show Notes
01:00 – Michael introduces himself
03:35 – Link between interest in anthropology and running
04:45 – Initial challenges faced in Ethiopia
08:10 – Initial interactions with Ethiopian runners
09:45 – Underlying philosophy of Ethiopian running
13:00 – Challenges with gear for Ethiopian runners
16:20 – Michael’s typical training week in Ethiopia
20:00 – Mental approach of Ethiopian runners
23:30 – Recovery and fueling
25:55 – Running safety while in Ethiopia
27:40 – Carrying forward lessons from Ethiopia
30:35 – Michael...


# 51 – Kashyap Mody, 5-time “Comrades” finisher, discusses the race, its greatness, training and special moments
#51
05/02/2021

Kashyap Mody, 5-time “Comrades” finisher, discusses the race, its greatness, training and special moments

Show Notes
01:10 – Kashyap introduces himself
04:35 – Comrades race details
11:15 – Training for Comrades
16:15 – Importance of fueling
21:15 – Highlights of the race
26:25 – Planning for race contingency
30:35 – Mentally preparing for Comrades
36:25 – Differences between “Up” and “Down” Comrades
39:55 – Favorite moments
45:45 – Future plans
48:20 – Recommendations on resources

Follow/Contact Kashyap
Instagram: @kashyap.mody
Twitter: @KashyapMody
Facebook: https://www.facebook.com/kashyap.mody

Recommendations on resources
Faster than Lightning by Usain Bolt (Amaz...


# 50 – Synopsis II: Running with Power
#50
04/26/2021

Episode Summary
Synopsis II: Running with Power

Other relevant earlier podcasts
Episode 37 with Steve Palladino: https://www.buzzsprout.com/273726/7453285

Contact Details for Running and Fitness with Raj
Website: runfitraj.com
Join WhatsApp Group:https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh
email: runningandfitnesswithraj@gmail.com
Facebook Group:Running and Fitness with Raj
Instagram: Instagram @runningandfitnesswithraj
Twitter @RunningRaj 

Listen and Subscribe
 Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the sh...


# 49 – Synopsis I: Heart Rate Variability (HRV)
#49
04/19/2021

Episode Summary
Synopsis I: Heart Rate Variability (HRV)

Other relevant earlier podcasts
Episode 15 with Simon Wegerif: https://www.buzzsprout.com/273726/4982348

Contact Details for Running and Fitness with Raj
Website: runfitraj.com
Join WhatsApp Group:https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh
email: runningandfitnesswithraj@gmail.com
Facebook Group:Running and Fitness with Raj
Instagram: Instagram @runningandfitnesswithraj
Twitter @RunningRaj 

Listen and Subscribe
 
Thank you for listening and supporting "Running and Fitness with Raj". If you en...


# 48 – Q & A: 1 – Low Heart Rate Training; Advantages of Nasal Breathing and Barefoot/Minimalist Running
#48
04/12/2021

Episode Summary
Q & A: 1 – Low Heart Rate Training; Advantages of Nasal Breathing and Barefoot/Minimalist Running

Show Notes
01:10 – Low Heart Rate Training 
10:20 – Nasal breathing
17:20 – Barefoot/minimalist running

Podcasts to check out for more information on topics covered in this episode

On low heart rate training:
Episode 24 with Floris Gierman - https://www.buzzsprout.com/273726/5921689

On nasal breathing:
Episode 23 with Patrick McKeown - https://www.buzzsprout.com/273726/5598952

On barefoot/minimalist running:
Episode 44 with Steven Sashen - https://w...


# 47 – Shane Benzie, running form specialist, author and coach discusses his learnings from elite runners from East Africa and around the world
#47
04/04/2021

Episode Summary
Shane Benzie, running form specialist, author and coach discusses his learnings from elite runners from East Africa and around the world

Show Notes
01:30 – Introduction to Shane
05:55 – Movement lessons from working with sharks
09:25 – Why is running movement important
12:00 – Initially assessing a runner’s movement
16:00 – Basic building blocks of good movement
20:50 – Importance of correct head position in running
24:00 – Making changes to running movement
27:40 – Fascia and running efficiency
31:45 – Thoughts on barefoot and minimalist running
35:00 – Insights from working with elite runners and coaches
40:35 – “Lost Art of Running” book<...


# 46 – 2:51 marathoner, Yash Muthiyan, talks about his training and racing over last one year where he went from his first sub-3 hour marathon to multiple sub-3 marathons
#46
03/28/2021

Episode Summary
2:51 marathoner, Yash Muthiyan, talks about his training and racing over last one year where he went from his first sub-3 hour marathon to multiple sub-3 marathons 

Show Notes
01:30 – Introduction to Yash
04:25 – Keeping motivation high during initial days of pandemic
08:05 – Training plans used during last one year
13:10 – Focus on improving timings in shorter distances
16:00 – Comparing the race strategy for first two sub-3 marathons
20:35 – Training and planning for races post Boston Virtual in Sep 2020
25:40 – Goals going forward
29:30 – Recommendations on resources

Follow/Contact Yash
...


# 45 – Barefoot marathoner and top Master’s runner, Thomas Bobby Phillip, discusses his journey to 7 sub-3 hour marathons, training and motivation
#45
03/21/2021

Episode Summary
Barefoot marathoner and top Master’s runner, Thomas Bobby Phillip, discusses his journey to 7 sub-3 hour marathons, training and motivation

Show Notes
00:20 – Introduction to Bobby
05:25 – Early lessons and pitfalls to avoid
08:15 – Importance of aspects like strength training to be a better runner
12:05 – Typical run training week
14:25 – Split of training between easy, tempo and other runs
16:50 – Coaching methods and working with coach Kothandapani
18:20 – Bobby’s transition to barefoot running
28:15 – How to start with barefoot running
32:10 – Racing barefoot
34:55 – Nutrition principles
37:55 – Favorite race distances
39:00 –...


# 44 – Steven Sashen, founder of Xero Shoes, discusses the various advantages of natural movement running, minimalist shoes and how to transition to minimalist running
#44
03/14/2021

Episode Summary

Steven Sashen, founder of Xero Shoes, discusses the various advantages of natural movement running, minimalist shoes and how to transition to minimalist running

Show Notes
00:55 – Steven introduces himself and creating Xero Shoes
04:55 – Do running shoes prevent injuries?
13:35 – ‘Natural movement running’ and its advantages
18:15 – Big shoe companies and minimalist shoes
29:55 – Limitations to introducing true minimalist shoes by big shoe companies
33:25 – Advantages of Xero Shoes
37:05 – Xero sandals
39:30 – Transitioning to minimalist running
44:25 – Calf/Achilles soreness and minimalist running
47:25 – Xero Shoes and plans for Asia/India
49:50...