The None to Run Podcast

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!

Get my free course for beginner runners: http://www.healthynomics.com/get-started-running/ For the show notes for this episode, go to http://www.healthynomics.com/24. In this episode, I talk with Tina Muir. Tina is an elite runner chasing her dreams of representing her country in a major World Championship.   Her PRs are 16:08 (5k), 33:24 (10k), 1:13 (Half Marathon), and 2:41 (Marathon).    Tina grew up in England and now lives in Lexington, Kentucky with her husband.    She is also the host of the Run to the Top Podcast and works as a Community Manager for Runners Connect - one of the few podcasts for runners I listen to on a regular basis.   But don't let Tina's blazing fast race times fool you. Tina, like you and me, struggles with many of the same mental battles that al runners face. It doesn't matter if you're a pro trying to qualify for the Olympics or a total beginner looking to lose 30 pounds.    In this chat Tina shares personal stories about these struggles - many of them will hit home with me and will do so for a lot of you listeners I think. In fact, in her last race she had a panic attack and somehow managed to keep going and win the race.   Tina also shares some of her best tips for beginner runners and her simple yet powerful approach to eating healthfully.    The show notes - including all the links Tina I mention in our chat - for this episode with be at healthynomics.com/24 - there you'll also be able to download the transcript to this episode.   Enjoy the show everyone. If you enjoyed this episode with Tina Muir or any other Healthynomics Podcast episode, please leave a review on iTunes.   Reviews go a long way in helping the podcast reach more runner's ear buds.  Cheers.

Get my free course for beginner runners: http://www.healthynomics.com/get-started-running/ For the show notes for this episode, go to http://www.healthynomics.com/23. In this episode, I talk with Rich Roll. If you are not familiar with Rich, here is a bit more about him: Rich is a 47-year old, accomplished vegan ultra-endurance athlete. former entertainment attorney turned full-time wellness & plant-based nutrition advocate.   motivational speaker. husband and father of 4 kids. inspiration to people worldwide as a transformative example of courageous and healthy living. In this podcast, you will learn about: Rich's amazing life transformation. How you can find the motivation to turn your life and fitness around. The benefits of low-intensity training (i.e. going really slow). Rich's advice to build a fitness into a habit. How Rich's focus on nutrition has positively affected his life. Some simple tips that you can use to instantly eat better. Rich's favourite smoothie recipes and why smoothies are such a good way to boost your nutritional intake. And much more. To win a copy of Rich's new book, "The Plantpower Way", leave a comment or question for Rich before May 8, 2015 at www.healthynomics.com/plants If you enjoyed this episode with Rich Roll or any other Healthynomics Podcast episode, please leave a review on iTunes.   Reviews go a long way in helping the podcast reach more runner's ear buds.  Cheers.

Get my free course for beginner runners: http://www.healthynomics.com/get-started-running/ For the show notes for this episode, go to http://www.healthynomics.com/22 In this episode, I talk with Jeff Galloway. Jeff has inspired millions with his “Run, Walk, Run” method and ability to resonate with beginner and experienced runners alike. If you are not familiar with Jeff Galloway, here is a bit more about him: represented the United Stated as a runner in the 1972 Olympics (10,000 meters and an alternate for the marathon). Author of North America’s best selling running book: Galloway’s Book on Running. Running Runner’s World monthly columnist. Founder of the Run Walk Run method, which has opened up running to millions. In this podcast, you will learn about: How Jeff got started running and how he manages to run one marathon per month with his wife at the age of 70. How running changed Jeff’s life for the better. The origin of the run, walk, run method of running and why it works so well for beginners. What to do when you feel pain and how to better your chance for running pain-free. Whether it’s better to run for time or distance. How to know when you’re ready to progressive from running with walk breaks to continuous running. Tips to start running with a goal to lose weight. Is there a best way to breathe when you run? And much more… If you enjoyed this episode with Jeff Galloway or any other Healthynomics Podcast episode, please leave a review on iTunes.  Reviews go a long way in helping the podcast reach more runner's ear buds. Thanks!

Get my free course for beginner runners: http://www.healthynomics.com/get-started-running/ For the show notes for this episode, go to http://www.healthynomics.com/21 In this episode, I talk with Jason Fitzgerald from Strength Running. Jason is a running coach, 2:39 marathoner and a wealth of practical knowledge when it comes to all things running. Whether you like it or not, regular running does not mean you should let your nutrition suffer. In fact, the opposite is true. And if you're looking to lose weight, coupling consistent running with a good diet can increase your chances of reaching your goal weight. If you want to become the best runner you can be, your diet can not be ignored. Jason and I dig into all this stuff today. Be sure to check out Jason's Nutrition for Runners program. It will help you whether you're looking to run faster or lose weight.  In this podcast, you will learn about: Why runners should even care about nutrition. The difference between eating well for a runner versus a non-runner. What you should eat before a run. How far or long do you need to run before considering mid-run fueling. The best foods to consume after your workout. Jason's take on re-fueling with chocolate milk. How a training plan differs for runners that are looking to lose weight versus runners who are looking to get faster. How it's possible to go for a run in a fasted state. Are supplements necessary for runners? And more... If you enjoyed this episode with Jason Fitzgerald or any other Healthynomics Podcast episode, please leave a review on iTunes. Reviews go a long way in helping the podcast reach more listeners.

Welcome to my fourth interview in the "Get Started Running Series". Today I chat with Steve Boyd.   Steve is the founder and coach of the Physi-Kult running group in Kingston, Ontario, Canada. Steve is an accomplished runner at many distances (2:17 for the marathon!). Many of his best times came after the age of 30.  I think you will get a lot out of my chat with Steve. He brings running experience both from the competitive athlete side and the coaching side that not many have. To view the show notes for this episode, go to http://www.healthynomics.com/20.  If you want to subscribe to my free email series, that will take you from the couch to running regularly (pain free) click here. In this podcast, you will learn about: What a program for a new runners looks like. How Steve screens the runners he works with before setting up their running program. Whether alternating walking with running is a good place to start for new runners. What matters more, time or distance. What the most common mistake that runners make are. Advanced training strategies that new runners can benefit form as well. Are generic running programs taking from the internet good for beginners? Why beginners should included strength training in their program. Which strength exercises are the best for runners. Specific considerations for aging runners. Enjoy.

Show notes and registration for free "Get Started Running" email series: http://www.healthynomics.com/19 This is lesson three of my “Get Started Running” series. In this lesson I chat with Leo Babauta. In 2005, Leo was a 60-pound overweight smoker when he first decided he was going to become a "runner". He always struggled to make exercise a habit. Within a year, Leo finally made running a habit and even progressed to run a marathon. In 2013, Leo ran a 50-mile ultramarathon (check out Leo's post - 16 Surprising Lessons from My First 50-Mile Ultramarathon)! Running transformed his life. Because of running he quite smoking, got healthier, fitter, slimmer and happier. Listen in to hear how Leo did it - what worked what didn't. His blog, Zen Habits, is one of the most popular on the internet. Leo's writing focuses on helping people find simplicity in the daily chaos of their lives. His writing has helped me in many ways so I encourage you to check it out. In this podcast you will learn: How Leo went from a 60-pound overweight smoker to running a 5K (and eventually a marathon). The positive changes Leo noticed once running became a habit. How Leo overcame shin splints. Leo's keys to building a habit of running with the trigger habit sequence. How you can build your own rule based habit system. How running can positively impact your mind.   Enjoy!  

Show notes and registration for free "Get Started Running" email series: http://www.healthynomics.com/18 This is lesson two of my “Get Started Running” series. In lesson two I chat with Greg Lehman. Greg is a Physiotherapist, Chiropractor, Strength and Conditioning Specialist, Spine and Exercise Biomechanics Expert. In the clinic, Greg focuses on running injury mechanics, sport injuries, persistent pain problems and post surgical rehabilitation. Greg completed his Master of Science in Kinesiology from the University of Waterloo under the supervision of Dr. Stuart McGill. In this podcast you will learn: Why strength training is just as important for beginners as it is for elite runners. The types of strength training exercises new runners should be focusing on. Is stretching beneficial and if so, when is the best time to stretch? What you can do to improve your running form (with some specific drills to practice). How to distinguish between "good pain" and "bad pain". The most common injury Greg sees in new runners and best practices to help you avoid injury. Greg's general tips for new runners to help stay motivated and injury free. Cheers, Mark

Show notes and registration for free "Get Started Running" email series: http://www.healthynomics.com/17 This is lesson one of my "Get Started Running" series. In lesson one I chat with Jay Dicharry. Originally from New Orleans LA, Jay completed the Masters of Physical Therapy degree at Louisiana State University Medical Center and is a Board- Certified Sports Clinical Specialist. Jay built his international reputation as an expert in biomechanical analysis as Director of the SPEED Clinic at the University of Virginia. Jay is the author of “Anatomy for Runners”, writes columns for numerous magazines, and has published over a dozen professional journal articles. Jay is also a certified coach through the United States Track and Field Association. I have a huge respect for Jay Dicharry and  would recommend his book, "Anatomy for Runners" to both beginner and experienced runners.  In this podcast you will learn: What to look for when buying running shoes. How to prepare your body to start a regular running routine. 3 simple test to help you determine if your body is ready to run. Strategies to stay motivated with your running. Considerations for running when overweight. And much more.

Book giveaway and show notes: http://www.healthynomics.com/16 Matt Fitzgerald is an author, certified sports nutritionist, runner and triathlete. He’s written for many publications including Bicycling, Maxim, Men’s Fitness, Men’s Health, Men’s Journal, Outside, Shape, Stuff, and Women’s Health. His book, The New Rules of Marathon and Half-Marathon Nutrition, provided much of the framework for my running app. In this podcast episode, Matt and I discuss his latest book entitled “Diet Cults - The Surprising Fallacy at the Core of Nutrition Fads and a Guide to Healthy Eating for the Rest of Us”. I am giving away two copies of Matt's book. Listen to see how you can win a copy. In this podcast you will learn: Exactly what is a diet cult. Matt’s biggest surprises from writing and researching the book. Why diet cults (paleo, atkins, vegan, etc.) are good (for some people). Why the line of thinking and approach to the paelo diet may be flawed. Despite recent media propaganda, the truth on exercises as it fits into the weight-loss equation. Why carbs should be the “premium fuel” choice for runners. Matt’s thoughts on Dr. Timothy Noakes’ recent drastic change in approach regarding diet recommendations. Matt’s recommendations for healthy eating. If you enjoyed this episode with Matt Fitzgerald or any other Healthynomics Podcast episode, please leave a review on iTunes. Reviews go a long way in helping the podcast reach more listeners. Thanks for listening!