Five to ten topics, sometimes about running, with lots of love and enthusiasm and science. We dig deep into training, races, studies, pop culture, and much more! With Megan Roche, M.D. and David Roche!
…
continue reading
David Roche And Megan Roche Podcasts
The Strength Running Podcast treats you like a pro runner: we surround your with coaches, physical therapists, strength experts, elite runners, sports psychologists, and other thought leaders. We only have one goal: to help you run faster. Guests include world-class academics, clinicians, runners, coaches, and subject matter experts like David Roche, Victoria Sekely, Sally McRae, Zach Bitter, and hundreds more! We also publish coaching calls with Jason working directly with a runner chasing ...
…
continue reading
1
Super Shoes & Form: How New Shoe Tech Alters Running Form with Chris Napier, PhD
59:23
59:23
Play later
Play later
Lists
Like
Liked
59:23
Chris Napier is the author of Science of Running, a professor of physical therapy, practicing physiotherapist, 2:33 marathoner, and medal winner at the Canadian Track & Field Championships in 1996 and 1997. He is also a scientific advisor to Avelo, the world’s smartest running shoe (I'm also an advisor!). Today's focus is on super shoes and how the…
…
continue reading
1
279. Strava v. Garmin Lawsuit, Uphill Treadmill Threshold, New Study on Low Carb v. High Carb (and Caffeine), and Max Heart Rate Problems!
1:29:12
1:29:12
Play later
Play later
Lists
Like
Liked
1:29:12
…
continue reading
1
Cross-Training Masterclass: Coach Megan Flanagan on How to Add Other Sports to Your Running
59:30
59:30
Play later
Play later
Lists
Like
Liked
59:30
Megan Flanagan is a former collegiate athlete and writer for Outside Magazine, a certified running coach and personal trainer, and a Spartan Elite podium athlete. She has a bachelor’s in Psychology & Nutrition, a master’s in Public Health, and has finished four 100-mile races. Megan is a multi-faceted athlete and works with a variety of runners in …
…
continue reading
1
278. The High-Carb Life, The Best Performances (of all time?) at World Champs, Vitamin D Intake Study, Strava’s IPO, and Short-Term Heat Acclimation!
1:32:42
1:32:42
Play later
Play later
Lists
Like
Liked
1:32:42
Our watches gave us some harsh (but necessary) feedback before this amazing episode! The main science topics were quick hitter studies on massive one-time Vitamin D intake, short-term heat acclimation protocols, and sodium bicarb. If you combine all of the protocols at once, that’s what we call a PARTY. We also talked about the World Trail Champs, …
…
continue reading
1
Leadville 100 Documentary “Nothing To Lose” Commentary, Hot Takes, and Behind The Scenes!
1:06:09
1:06:09
Play later
Play later
Lists
Like
Liked
1:06:09
The documentary “Nothing To Lose” is out today, telling the behind-the-scenes story of the 2025 Leadville 100! And we thought it was a great time to try something new. In this episode, we do a rewatch, providing commentary and hot takes throughout. You can listen to this episode as a standalone good-vibes celebration. OR, you can watch the document…
…
continue reading
51
How to Build Fatigue Resistance with the Coach of Both UTMB Champs, Scott Johnston
1:08:58
1:08:58
Play later
Play later
Lists
Like
Liked
1:08:58
Scott Johnston is one of the top coaches in the world, especially in mountain and high alpine sports. He's worked with Killian Jornet and recently coached both winners of the most prestigious trail race on Earth, UTMB (Tom Evans & Ruth Croft). He's also author of one of my favorite training books, Training for the Uphill Athlete and founder of the …
…
continue reading
1
277. New Science on Fatigue Resistance, Leadville 100 Documentary, Our Fears About The Enhanced Games, A Cross Training Guide, and Timing of Strides!
1:38:23
1:38:23
Play later
Play later
Lists
Like
Liked
1:38:23
We had such a blast recording this great episode! The main science topic was a new study on improving fatigue resistance, which performance-matched athletes with different training approaches to see what led to better outcomes. The conclusion is a direct prescription for athletes looking to have better endurance. Being who we are, we throw some sci…
…
continue reading
101
10x National Champ Sara Hall on the Secrets to Running Longevity for Decades
49:33
49:33
Play later
Play later
Lists
Like
Liked
49:33
Sara Hall has been competing at the highest level for nearly 30 years. She was the 2000 high school national cross country champion before earning 7-time All-America honors at Stanford University. Not only has she won 10 US National Championship titles, but she’s the only American to win national titles in both the mile and the marathon. Her incred…
…
continue reading
1
276. Run Rabbit Run 50 Mile WIN! Megan’s Nutrition, Training, Mindset, and Journey Through Adversity
1:37:09
1:37:09
Play later
Play later
Lists
Like
Liked
1:37:09
Megan ran 8:21:51 to win the Run Rabbit Run 50 Mile, in one of the fastest times ever! This episode is a celebration of a wild and unexpected journey. She had only done one 50-mile race before, back in 2017. Then there was a heart issue, a hamstring surgery, pregnancy with Leo and Ollie, and so much more that the world will never see. She kept show…
…
continue reading
1
How ‘Coach of the Year’ Sean Brosnan Revolutionized Newbury Park’s Cross Country Team
53:32
53:32
Play later
Play later
Lists
Like
Liked
53:32
Coach Sean Brosnan turned around a struggling Newbury Park high school cross country team that hadn't qualified for a State Championship in 25 years. Soon, they had won three consecutive National Championships. How did he do it? Sean shares the psychological and physical strategies he used to instill belief, develop fitness, and build the bond betw…
…
continue reading
1
275. Why Higher Calorie Needs May Stack Across Training, Heart Rate v. Feel, Muscle and Liver Glycogen, Treadmill Workouts, and Pacing!
1:25:54
1:25:54
Play later
Play later
Lists
Like
Liked
1:25:54
We had a shocking change of feelings about shockingly ugly shoes before this amazing episode! The main topic was a pair of studies on energy expenditure and replenishment. The first was a case study that found massive energy needs beyond base metabolic rate for a full week after an ultra. We zoom out to discuss what that could mean for energy needs…
…
continue reading
1
The 7 Best Recovery Strategies (Learned From 15 Years of Coaching)
29:04
29:04
Play later
Play later
Lists
Like
Liked
29:04
What are the most effective recovery strategies for runners? In this episode, Jason distills his 15+ years of coaching and 27 years of running experience into the most important lessons about the recovery process. Hindsight is 20/20! For more on recovery, download our free Little Black Book of Recovery & Prevention and you'll hear advice from 9 eli…
…
continue reading
1
274. UTMB Takeaways, How Low Carb Studies Miss the Mark, Passive Heat Training, Engaging the Glutes, and a Supershoe Rundown!
1:40:02
1:40:02
Play later
Play later
Lists
Like
Liked
1:40:02
We loaded up on sympathy baguettes for UTMB racers before recording this great episode! The main topic was digesting everything from UTMB week, including Jim Walmsley reinforcing his GOAT status, Courtney Dauwalter reinforcing hers, the coolest coaching story ever from Scott Johnston (who coached Ruth Croft and Tom Evans to UTMB wins), training tak…
…
continue reading
1
How to Improve the 3 Running Thresholds (Z2, LT, and VO2 Max), with Phil Batterson, PhD
1:19:16
1:19:16
Play later
Play later
Lists
Like
Liked
1:19:16
Phil Batterson is a competitive runner, former running coach, and the founder of Critical Oxygen. Phil has a PhD in human bioenergetics and a love for all sorts of endurance sports, from rowing to track and field and ultras. His goal with Critical Oxygen is to teach athletes and coaches how to optimize their physiology to maximize endurance perform…
…
continue reading
1
273. Q+A on Leadville 100 Pain Cave, Stealth Mode, Training Changes, Shorter Tapers, Pacing, and Obliterating Yourself (with Love)!
1:47:13
1:47:13
Play later
Play later
Lists
Like
Liked
1:47:13
This was one of the most fun episodes ever, answering all the questions on the science and vibes of the Leadville CR! As always, we didn’t hold back with any secrets... sometimes to a fault. Before that, we reviewed a new study abstract on colon cancer risk in runners, which could have implications for routine screening recommendations. We will kee…
…
continue reading
1
How to Create a Marathon Breakthrough: A Coaching Call on Massive Marathon Improvement
1:10:43
1:10:43
Play later
Play later
Lists
Like
Liked
1:10:43
Dan joins us on the podcast today: a runner who recently improved his marathon from 3:38 to 3:08. In this conversation, Dan shares what he did to improve by a massive 30 minutes over 26.2 miles. But what if he wants to keep going? What if Dan wants to run another 30 minutes faster and start flirting with a sub-2:40 marathon? We'll cover what traini…
…
continue reading
1
272. Leadville 100 Mile Record, Again! The Full Story of An Impossible Dream Day
1:50:43
1:50:43
Play later
Play later
Lists
Like
Liked
1:50:43
New course record at the Leadville 100 Miler in 15:12:30, 14 minutes ahead of last year. What just happened?! We are still processing it all, and this episode shares every detail while it’s all fresh in our sleep-deprived minds. 2 weeks ago, David said there was zero chance that he was going to race Leadville. He was still processing the very publi…
…
continue reading
1
The Path to Going Pro: How Annie Rodenfels Went from D3 to Elite Runner
51:20
51:20
Play later
Play later
Lists
Like
Liked
51:20
Andrea (Annie) Rodenfels is a 7x All-American in the steeplechase and 5,000m, national champion, Drake Relays 3,000m steeplechase champion, and 2x Olympic Trials qualifier. Annie is also one of the few pro runners to come from a Division III school. In this episode, we discuss her path to going pro: The evolution of her career from college to now H…
…
continue reading
1
271. High Carb and Performance, Wild Science on What Causes Injuries, Bicarb Breakthroughs, Overload Training, and Kilian’s Next Project!
1:37:18
1:37:18
Play later
Play later
Lists
Like
Liked
1:37:18
We conquered the WOOHOO yips before this amazing episode! The main science topic was on a new study that examined the causes of injuries in a 5205-athlete sample. The headline finding was relatively intuitive, but the sub-finding was so shocking that we are still picking our jaws up off the floor. We break it down and discuss how it may clarify tra…
…
continue reading
1
Inside the Science of Wearable Tech with Dr. Peter Tierney (Hardware, Metrics, & More)
1:12:54
1:12:54
Play later
Play later
Lists
Like
Liked
1:12:54
When you get a new smart watch, heart rate monitor, or other type of wearable, do you know how it will help your running, specifically? Dr. Peter Tierney is a health and performance researcher, consultant, and coach who’s worked with many professional sports organizations across Europe. He joins us today to discuss the science behind wearable tech.…
…
continue reading
1
270. Drama at the US Track Champs, Megan's Comeback Race, The Cooling Revolution, Harnessing Supercompensation, and Improving Sleep Before Races!
1:33:22
1:33:22
Play later
Play later
Lists
Like
Liked
1:33:22
We luxuriated in vending machine cookies before this great episode! We started by talking about Megan's first race in 1.5 years. She HAD A DAY, and we share a celebration of the winding road to get here. We also talked about the USA Track Championships, which might have been the most surprising (and drama-filled) track meet we have ever seen. There…
…
continue reading
1
Heat Training Q&A: How to Structure & Benefit from Heat Training
27:19
27:19
Play later
Play later
Lists
Like
Liked
27:19
Runners are heat training more often with saunas, hot tubs, and hot weather runs. How much do we need to realize the full benefits of heat training? What are the best options and how do we structure it into our training? In this episode, coach Jason Fitzgerald shares how to think about heat training from duration to frequency to type of heat traini…
…
continue reading
1
269. “No Secrets” Q+A on Creatine, What Elite Athletes Do, A Controversial Electrolytes Article, How To Cross Train, and More!
1:26:49
1:26:49
Play later
Play later
Lists
Like
Liked
1:26:49
We gathered up some spicy questions for this amazing episode! It's in the "no secrets" style, where we leave nothing behind the curtain. Prepare for some fun! Topics this week: post-race fitness bumps, the central governor, creatine supplementation, adapting the 12-week pro marathon plan, what fueling options to buy with $100, the intensity distrib…
…
continue reading
1
Dr. Phil Skiba on Breaking2, How to Build Critical Power, and the Secret to a Fast Kick
53:53
53:53
Play later
Play later
Lists
Like
Liked
53:53
Dr. Philip Skiba is a physician, performance consultant for the Breaking 2 project, coach to dozens of world class athletes, and author of Scientific Training for Endurance Athletes. Phil is a world-class expert on running physiology and how to race faster. His groundbreaking research into Critical Power, Critical Speed, and the "W Prime" model of …
…
continue reading
1
268. The New World of Microintervals, Doping by World Record Holder, "Breakable" Documentary, Ouray 100 Pacing, and a Question on the Afterlife!
1:43:52
1:43:52
Play later
Play later
Lists
Like
Liked
1:43:52
We went face-first into a quart of ice cream before this amazing episode! The main science topic was a new study on microintervals, finding that 4-10 second high-power bursts led to no more metabolic stress than very easy training, but with way more muscular work. That could lay the groundwork for revolutionary studies and theories in the future! W…
…
continue reading
1
American Record Holder Keira D’Amato on Setbacks, Being a “Bulldozer,” & Fun Running
58:42
58:42
Play later
Play later
Lists
Like
Liked
58:42
Keira D'Amato holds the American record in the 10-mile and is the former half-marathon and marathon American record holder. Her new book, Don't Call it a Comeback, is now available for preorder. She was a 4x All-American at American University in both Cross Country and Track but took about a decade off from running seriously in her 20's and 30's. K…
…
continue reading
1
267. High Carb in the Tour de France, Our First (and Last?) Bike Race, Speed Endurance Workouts, Blood Panels for Athletes, and Protein/Carbs Study!
1:36:25
1:36:25
Play later
Play later
Lists
Like
Liked
1:36:25
We sat down gingerly on bruised glutes before this awesome episode! The main topic was on fueling data coming out of the Tour de France. High carb is ubiquitous in the cycling peloton. We use some of that information as a jumping-off-point to think about fueling for all athletes! This one also came with stories from our first (and possibly last) gr…
…
continue reading
1
Olympian Colleen Quigley on Injuries, Triathlon Misadventures, and Her New Pro Track Team Meridia
1:13:58
1:13:58
Play later
Play later
Lists
Like
Liked
1:13:58
Colleen Quigley is a 2016 Olympian, steeplechaser, and former model. She accepted a full scholarship to Florida State University, where she became a nine-time NCAA All-American and a 2015 NCAA Champion in the 3000-meter steeplechase. Colleen went on to compete in the 2016 Summer Olympics in Rio, finishing 8th in the 3000-meter steeplechase. She is …
…
continue reading
1
266. Wild Results in Speed Endurance Studies, How to Use Bloodwork, On's Trail Supershoe, Tour de France Thoughts, and Strength Work!
1:37:18
1:37:18
Play later
Play later
Lists
Like
Liked
1:37:18
We buzzed over our favorite study tables of all time before this great episode! The main science topic was a review of "speed endurance" studies showing rapid progress across all populations and protocols. That replicability is almost unheard of in sports science, and it's something that every athlete should harness in their training. Spoiler alert…
…
continue reading
1
Lindsey Hein Interviews Jason on Mindset, His 2:39 Marathon, Injuries, & Race Strategy
1:32:25
1:32:25
Play later
Play later
Lists
Like
Liked
1:32:25
Podcaster and coach Lindsey Hein recently hosted Jason on her podcast, I'll Have Another with Lindsey Hein. The conversation was wide-ranging and touched on a variety of topics so it had to be shared again! Lindsey asks Jason about: His favorite 5k race strategy of "Letting Jesus Take the Wheel" How Jason got started in podcasting / Strength Runnin…
…
continue reading
1
265. Western States 100 Failure, Being Human in Public, and Growing the Hard Way
1:36:28
1:36:28
Play later
Play later
Lists
Like
Liked
1:36:28
Western States 100 ended in a DNF at mile 62. It’s partially the normal story of a race that didn’t go to plan due to simple errors with hydration leading to a cascade of physical issues. But it’s also a lot more complex than that, like life is always more complex than the simple narratives. This episode tries to share the complex story while it’s …
…
continue reading
1
Pete Pfitzinger on How to Run Your Best Marathon: Aging, Intensity, Posture, and More
1:04:19
1:04:19
Play later
Play later
Lists
Like
Liked
1:04:19
Pete Pfitzinger is a RRCA hall of famer, top American at two Olympic Marathons, and legendary coach and author most known for his book Advanced Marathoning (the 4th edition is now available for preorder!). He's the top American at the 1984 and 1988 Olympic Marathons, a 2-time winner of the San Francisco Marathon, 3rd place finisher at the 1987 NYC …
…
continue reading
1
Strength vs. Power: How to Lift So You Race Faster with Professor Andy Galpin (repost)
53:37
53:37
Play later
Play later
Lists
Like
Liked
53:37
Strength training is such a valuable tool for building speed, power, efficiency, strength, and injury resilience, that this episode needed to be republished! It originally aired in March 2022. Andy Galpin, PhD has been an assistant professor at California State University Fullerton for more than a decade. He formerly won a Division 3 national footb…
…
continue reading
