In this podcast episode, I chat with Alex Hutchinson.

Alex Hutchinson is a National Magazine Award-winning journalist whose work appears in Outside Magazine, The Globe and Mail, The New York Times, The New Yorker, and other publications.

His latest book, came out in February of 2018, is ENDURE: Mind, Body, and the Curiously Elastic Limits of Human Performance. 

He lives in the same neighbourhood as me in Toronto, but is sadly too fast for me to run with!

In this episode we talk about:

• How Alex improved his PB in the 1,500 meters when he had been stuck at the same time for years! This is a crazy story, which you’re gonna love.

• What is the central governor theory and why your body works so darn hard not to hurt itself?

• Pain tolerance. How the heck do pro athletes and Olympians push through pain and ways you can push your self more than you thought was possible.

• Tips for optimizing both your physical and mental performance when you just getting started running.

• What we can learn from Olympian about the common cold and some rules for you to decide whether you should run or not when you’ve come down with something.

• Treadmill running – is it actually different than running outside?  If so, what can we do to make it more realistic!

• Running on a low carb diet – what you need to know!

• And more!

Please enjoy my chat with Alex Hutchinson!

Links

Follow Alex on Twitter @sweatscience

Check out Alex’s book - Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance

Alex’s personal website

Alex’s column on Outside Magazine

James Clear is the author of the New York Times Bestseller, Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones.

In this conversation with James, you’ll learn:

• How to overcome a lack of motivation and willpower.

• How to make tiny, easy changes that deliver big results and will make you a better runner.

• The best way to break your bad habits and stick to good ones (like running!).

• How to get back on track when you get off course.

• And much more!

Click here to read the transcript for this episode.

This episode is brought to you by my beginner running plan, None to Run.

Cheers,

Mark

For the show notes and get the full transcript to this episode head over to:

https://www.healthynomics.com/33

Today's show

Firstly, today's episode is sponsored by my beginner running plan, None to Run.

If you can't currently run for more than 5-minutes straight without stopping to catch your breath or you've struggled with running injuries in the past, None to Run was made for you.

To learn more about None to Run, click on the link below:

http://www.nonetorun.com/none-to-run-plan/

About Today's Guest, Dorothy Beal

Dorothy Beal is a 35-year old mother of 3, a runner (34 time marathon runner) and the creator of Mile Posts. She is a certified Road Runners Club of America and USATF Level 1 certified running coach.

Dorothy has been featured in places, to name a few, like:  Runner’s World Magazine, Fitness Magazine, Competitor Magazine, Women’s Health Magazine, Women’s Running Magazine and more.

Perhaps her best work is on her Instagram account where she sends important messages to her followers about body positivity.

In this episode we talk about:

• Dorothy's favourite marathon (she has run 34!).
• How Dorothy got into running.
• Body positivity and the message Dorthy is sharing with her community (and daughter).
• How strength training he helped Dorothy become more confident and improved her running.
• Balancing a busy family life (Dorothy has 3 kids), career and running.
• Dorothy's favourite books and podcasts.
• Tips to help you find motivation when you need it most.
• And much more!

The show notes for this episode with be at healthynomics.com/33 - there you'll also be able to download the transcript to this episode.

Enjoy the show everyone!   Cheers, Mark

For the show notes, to WIN a copy of each of Mark Remy's books and get the full transcript to this episode head over to:

https://www.healthynomics.com/32

None to Run Plan (for real beginners):

http://www.nonetorun.com/challenge

Today's show

Mark Remy is a runner and writer based in Portland, Oregon. He has been a columnist and writer at Runner’s World since 2007. Mark has been running since 1994 and has run 27 marathons, including Boston eight times.

In 2015, Mark launched Dumb Runner, which is a website for runners who enjoy laughter and pie (his words!). Most of the online advice for beginner runners make running too complicated. Dumb Runner, well, "dumbs" everything down because Mark believes running should be simple.

If that wasn’t enough, Mark has also written four books on running and one training journal. Keep reading because I am giving away a copy of each to one lucky person.

I highly recommend you check out Mark’s writing. Here a few articles/posts that I recommend you start with:

The Only 3 Things You Need to Know to Begin Running (Really)

Training for Runners: FAQ

5 Stretches You Should Never Do

Mark’s Newsletter– Entertaining and educational. Sign up!

In this episode we talk about:

• How running has impacted Mark’s life.
• The shower beer (try it).
• Stretching – was it only cool in 1981?
• The only 3 things you need to know to begin running (Really)
• How to pick a training plan.
• And more!

The show notes for this episode with be at healthynomics.com/32 - there you'll also be able to download the transcript to this episode.   Enjoy the show everyone!   Cheers, Mark

For the show notes and the full transcript to this episode head over to:

https://www.healthynomics.com/31

None to Run Plan (for real beginners):

http://www.nonetorun.com/challenge

Today's show

Nate Helming is based in San Francisco and in addition to coaching runners and triathletes of all levels, he trains Olympic level cyclists, professional triathletes, elite mountain bikers, and national-level ultra runners on strength and mobility.    Nate has traveled around the world to speak about better strength training for endurance athletes, and regularly publishes videos and articles on how runners can do it better!    You can learn more about Nate on therunexperience.com where he helps people who want to be able to run and enjoy the outdoors and remain injury-free.   In this episode we talk about:

• Why runner s need to think of themselves more like athletes and develop their athleticism.
• The best ways for runners to incorporate strength training into their running.
• How to read the early signs of injury.
• How to stay active when you are injure and can't run.
• Stretching - where does it fit into the running equation.
• Nate's favourite resources / books.
• And more!

  The show notes for this episode with be at healthynomics.com/31 - there you'll also be able to download the transcript to this episode.   Enjoy the show everyone!   Cheers, Mark

For the show notes and the full transcript to this episode head over to:

https://www.healthynomics.com/30

To join the April 2017 None to Run Challenge:

http://www.nonetorun.com/challenge

Today's show

Shannon is both an athlete and a coach.  She competed in the equestrian sport of Three Day Eventing for fifteen years. Like a triathlon on a horse!

She then got interested in the sport of running and has raced distances ranging from the 800m to ultra trail events.

An interest in the psychology of achievement led her to completing an undergraduate degree in psychology and a Masters in Applied Positive Psychology from the University of Pennsylvania.

Through Hypo2 Sport and B78 Coaching, Shannon now coaches athletes in several different sports to improve their performance.

In this episode we talk about:

• How to approach setting goals for your running.
• How to get the best out of any run.
• How to combat negative thoughts so you can run feeling energized and motivated.
• Ways to become a more patient runner.
• How to enhance your mental toughness.
• How to develop a game plan for every run or race.
• The importance of mindfulness.
• Strategies to help you cope with and come back from an injury or setback.
• Shannon’s recommended books
• And much more!

Enjoy the show.

Cheers,

Mark

For the show notes and the full transcript to this episode head over to:

https://www.healthynomics.com/29

To join the April 2017 None to Run Challenge:

http://www.nonetorun.com/challenge

A cross-country All-American at Stonehill College, Mario has coached both elite and age-group runners and was the men’s marathon coach for Costa Rica at the 2012 Olympics.

Most recently Mario helped start Ekiden, a company that leverages technology to bring a great human coaching experience to more runners. He shares his thoughts on running and other topics that interest him in the morning shakeout, his weekly email newsletter to which I subscribe to and look forward to reading each week.

In this episode we talk about:

• Mario’s photography hobby and coffee habit.
• Lessons Mario has learned during his time as a runner and coach that applies to runners of all levels.
• Some specific running workouts that beginners can do to break up the monotony of slow running.
• Ways you can recognize when progress is being made, besides running speed.
• Mario’s non-negotiable aspects of a good running training program.
• Mario’s favourite strength exercises and a simple routine to elicit athleticism and make you a better runner.
• The benefits of having a running coach.
• Mario’s favourite running books.
• And more!

Enjoy the show!

My free email series for beginner runners: www.freerunningcourse.com

30-Day None to Run Challenge (starts April 1, 2017): www.nonetorun.com/challenge

Save $$$ on running shoes and gear from Running Warehouse: www.healthynomics.com/gear

Our guest today on the podcast is Coach Jay Johnson.

Jay Johnson has coached collegiate, professional and adult runners for more than fifteen years. Jay has also coached three US champions (cross country, indoor track and road racing) and has helped dozens of adult runners PR over distances from 1 to 100 miles.

Jay earned his Masters of Science in Kinesiology and Applied Physiology from the University of Colorado, a degree he started working on while running on the varsity cross country team which is chronicled in the book Running with the Buffaloes.

In this episode, you will learn:

• The most common mistakes made by beginner runners.
• Whether or not there is a place for walking in a beginner running program.
• How to best transition from running with walk breaks to continuous running.
• The best way to warm-up before a run.
• What you will notice when you start performing strength and mobility work as part of your running plan.
• Jay's recommended stretching routine.
• Specific workouts to help break through plateaus in your running.
• Why you must run "strides".
• And much more!

The show notes for this episode with be at healthynomics.com/28 - there you'll also be able to download the transcript to this episode.   Please enjoy my chat with Jay Johnson.

This episode is all about your feet.

Matt is the Co-Founder, President/CEO of Progressive Health Innovations.

Progressive Health Innovations Inc. develops user-friendly and affordable health technologies for the rehabilitation, sports medicine, and athletic training markets. Their first product, the AFX, enables users to strengthen the muscles and tendons of the foot/ankle complex through a complete range of motion.

The AFX is made for everyone, their customers range from pro sports teams (NBA, NFL, NHL, MLS, MLB), Olympians and professional dancers, through to weekend warriors, police / firefighters, post-surgical patients and the elderly.

The focus of our chat is all about how strengthening your feet can minimize the chances of getting injured through running, but also get back to running quicker when you have suffered an injury.

Perhaps more interesting for you though, Matt tells us the best ways to strengthen your feet and how it will make you a faster runner.

The show notes for this episode with be at healthynomics.com/27 - there you'll also be able to download the transcript to this episode.

Please enjoy my chat with Matt Ferguson.

My free email series for beginner runners: www.freerunningcourse.com

30-Day None to Run Challenge (starts January 1, 2017): www.nonetorun.com/challenge

Save $$$ on running shoes and gear from Running Warehouse: www.healthynomics.com/gear

TODAY'S SHOW

Nutrition plays a vital role in helping beginner runners enhance their endurance, recovery and running performance.

I admit that I am not a nutrition expert and nor am I perfect from my own nutritional standpoint. I try!

To help you understand how nailing your nutrition can make you a better runner, I invited Jennifer Sygo onto the podcast to chat.

Jennifer is a registered dietitian and sports nutritionist with Cleveland Clinic Canada.  She is the team dietitian for the Toronto Maple Leafs and also provides advice to the Toronto Raptors.

In 2014, Jennifer released her book, "Unmasking Superfoods:  the Truth and Hype about Acai, Quinoa, Chia, Blueberries, and More".

Some topics we chat about include:

• Surprising nutrition habits of professional athletes.
• How a nutritionist fuels two little boys a breakfast and their morning routine.
• Time savings tips for families with busy schedules.
• Tips for new runners looking to lose weight.
• Nutritional timing – is it important?
• Hot trends in nutrition and whether there is any merit to them.
• Is it possible to run and rely only on fat for fuel?
• Simple steps you can take today to eat better and help become a better runner.
• And much more!

The notes and links from this episode can be found here: http://www.healthynomics.com/26

Enjoy.

Get my free course for beginner runners: http://www.freerunningcourse.com

For the show notes for this episode, go to http://www.healthynomics.com/25.

In this episode, I talk with Emma Andrews.

Emma is a Registered Holistic Nutritionist, Certified Plant Based Culinary Professional, and co-founder of Pineapple Collective, an Education Strategy and Content Marketing Agency working with natural health and wellness brands.    Emma specializes in sports nutrition, longevity education, and plant-based cooking.   She has coached athletes from the "everyday" to the "elite", and has spent over 6 years researching and developing her skills as a food coach in Australia and Canada, and working as a plant-based sports nutrition educator hosting workshops all across north America.   If you are a runner and are looking to lose a little weight and become a healthier version of yourself, I think you will get a lot out of this episode.   Some topics we chat about include:

• Common reasons why runners don't lose weight.
• Foods to swap, emphasize or exclude.
• Nutrient timing (and how this affects weight loss).
• Meal and snack ideas.
• Managing cravings and your appetite.
• Food journaling and calorie counting - should you do it?
• How to develop positive body image as a runner.
• Hydration and weight loss.
• and much more!

All of the links mentioned in this episode will be available at: 

www.healthynomics.com/25

Lastly, if you want some help getting started running, sign up to my free email series for beginner runners.   You can sign up at www.freerunningcourse.com   Enjoy!