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Running and Fitness With Raj

Author: Rajagopal Anapuzha

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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.
25 Episodes
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Episode SummaryAjeet and Deeya Bajaj, World’s first parent-child duo to climb Mount Everest from Tibet side, on their journey, physical and mental conditioning and how to overcome challengesShow Notes02:00 – Ajeet and Deeya introduce themselves and how they got into adventure sports04:25 – Deeya on balancing adventure sports and other activities like education05:40 – Common threads in adventure sports and how doing multiple sports help each sport10:15 – Dealing with and mitigating inherent risks in adventure sports15:30 – Key physical fitness routines19:00 – Mental conditioning 22:00 – Favorite recovery methods24:25 – Advantages and pressures when you face when mountaineering with family28:10 – Rationale for choice of climbing Mount Everest from Tibet side30:20 – Dealing with specific challenges during Mount Everest climb38:20 – Deeya’s inspiration and initiatives for supporting ‘Girl Child in India’43:15 – Next goals45:45 – Quiz Time!49:25– Recommendations on other resourcesContact Ajeet and DeeyaFollow Deeya on Instagram: #deeyasuzannahAjeet email: ajeetbajaj8848@gmail.comWebsite: snowleopardadventures.comRecommendations by Ajeet and DeeyaPodcastsThe Firn Line - http://thefirnline.com/Base Camp - https://castbox.fm/va/1484232The Power of Adventure Podcast - https://castbox.fm/va/2763289The Daily Show with Trevor Noah: Ears Edition - LinkBooksView from the Summit by Sir Edmund Hillary (Amazon Link)High Adventure by Sir Edmund Hillary (Amazon Link)From the Ocean to the Sky by Sir Edmund Hillary (Amazon Link)Paths of Glory by Jeffrey Archer (Amazon Link)Contact Details for Running and Fitness with RajWebsite: runfitraj.comJoin WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqhEmail: runningandfitnesswithraj@gmail.comFacebook Group: Running and Fitness with RajInstagram: Instagram @runningandfitnesswithrajTwitter @RunningRaj Listen and Subscribe Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast.
Episode SummaryFloris used MAF training principles to make significant breakthroughs. He explains the concept, how to train, to measure progress and role of strength training, nutrition and recovery.  Show Notes02:05 – Floris introduces himself and his first two marathons 10:30 – Key aspects of low heart rate training18:30 – When to add speed work19:40 – Common frustrations in low heart rate training24:45 – Minimum # of hours of low heart rate training required for improvements30:40 – How to measure progress when training at low heart rate34:25 – How to determine race pace40:10 – How and when to incorporate strength training43:00 – Recovery tools like ice bath and sauna training44:55 – Key nutrition principles48:35 – Floris’ Marathon PR programme50:50 – Recommendations on other resourcesContact Florisextramilest.comExtramilest Facebook Group - https://www.facebook.com/groups/209003219602686/Follow Floris on Strava - https://www.strava.com/athletes/1329785Recommendations by FlorisAtomic Habits by James Clear (Amazon Link)Matt D’Avella YouTube Channel - https://www.youtube.com/user/blackboxfilmcompanyContact Details for Running and Fitness with RajWebsite: runfitraj.comJoin WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqhEmail: runningandfitnesswithraj@gmail.comFacebook Group: Running and Fitness with RajInstagram: Instagram @runningandfitnesswithrajTwitter @RunningRaj Listen and Subscribe  Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
Episode SummaryPatrick McKeown, world famous breathing expert, discusses nasal & Buteyko breathing methods, “BOLT” score, techniques to improve breathing and Covid-19 related breathing exercisesShow Notes01:50 – Patrick introduces himself and talks about the benefits of nasal breathing and Buteyko breathing method 08:45 – Concept of functional breathing13:45 – Patrick discusses the importance of carbon dioxide in breathing16:55 – “BOLT” score or Body Oxygen Level Test and how to measure it23:10 – How to transition to nasal breathing30:00 – Improving breathing techniques before races and pre-important workouts39:35 – Covid-19 related breathing exercises 45:00 – Quiz Time!48:45 – Recommendations on resourcesResources by PatrickCoronavirus free breathing exercises (https://www.youtube.com/watch?v=AiwrtgWQeDc)How to breathe while wearing face mask (https://www.youtube.com/watch?v=uRzk-dilOdU)Myotape (https://buteykoclinic.com/myotape/)Contact Patrickbuteykoclinic.comhttps://oxygenadvantage.com/Recommendations by PatrickPower of Now by Eckhart Tolle (Amazon Link)Writings by J.KrishnamurthyBreath by James Nestor (Amazon Link)xpt life – xptlife.comContact Details for Running and Fitness with RajWebsite: runfitraj.comJoin WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqhEmail: runningandfitnesswithraj@gmail.comFacebook Group: Running and Fitness with RajInstagram: Instagram @runningandfitnesswithrajTwitter @RunningRaj Listen and Subscribe  Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
Episode SummaryAnjali has been named ‘Female Ultramarathon Runner of India’ multiple times and she talks about her inspiring journey from her early races to representing India and her training, mental approach and future goalsShow Notes01:45 – Introduction to Anjali03:25 – Exercise and activities prior to starting running04:10 – Anjali’s first few races06:20 – Influence of Amit Sheth and his inputs for first full marathon08:40 -  Changes made to training for full marathon10:50 –  Favorite workout11:45 – Moving to ultramarathons and Comrades race14:00 – Comrades specific training like hill runs in different places16:35 – Why Anjali believes full marathon is the foundation of other distances like ultramarathon21:10 – Dealing with health setbacks24:35 – Challenges as a working mother and woman26:25 – Recovery methods27:40 – Anjali’s favorite and most satisfying race33:30 – Running changes in 202036:45 – Next goals37:35 – Quiz Time!40:10 – Recommendations on books, websites and other resourcesContact AnjaliFacebook: https://www.facebook.com/anjali.g.saraogiRecommendations by AnjaliLore of Running by Timothy Noakes (Amazon Link)Let your Mind Run by Deena Kastor (Amazon Link)Joe Rogan Podcast (http://podcasts.joerogan.net/)Rich Roll Podcast (https://www.richroll.com/)Matt Fitzgerald (https://www.8020endurance.com/)Podium Runner (https://www.podiumrunner.com/)Runner’s World (https://www.runnersworld.com/)Contact Details for Running and Fitness with RajWebsite: runfitraj.comJoin WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqhEmail: runningandfitnesswithraj@gmail.comFacebook Group: Running and Fitness with RajInstagram: Instagram @runningandfitnesswithrajTwitter @RunningRaj Listen and SubscribeThank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
Episode SummaryMark Bunn, AFL Player, author, speaker and podcaster has combined Ayurveda and ancient practices with modern science for three decades for high-performance, health and happinessShow Notes02:30 – Introduction to Mark05:10 – Mark’s initial days of introducing ayurvedic and ancient techniques to training06:50 – Mark’s transition to writing, speaking and podcasting08:35 – Concept of “Live in tune with nature’s daily cycles”11:30 -  Daily 4 hour cycles15:00 –  Importance of correctly timing meals17:10 – Mid-afternoon energy slump and how to address it20:50 – How to exercise to “unite mind, body and spirit”31:15 – Concept of “Enliven Inner Silence”34:35 – Ways to Enliven Inner Silence39:45 – How to start Transcendental Meditation 41:10 – Quiz Time!45:25 – Recommendations on other resources47:30 – Mark shares a joke!Resources by MarkWebsite – markbunn.com.auBook – Ancient Wisdom for Modern Health (Amazon Link)Connect with MarkTwitter: @markbunnhealthInstagram: #markbunnhealthOther RecommendationsTranscendental meditation – tm.org Book on Transcendental meditation: Strength in Stillness by Bob Roth Ayurvedic resources - https://www.mapi.comContact Details for Running and Fitness with RajWebsite: runfitraj.comJoin WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqhEmail: runningandfitnesswithraj@gmail.comFacebook Group: Running and Fitness with RajInstagram: Instagram @runningandfitnesswithrajTwitter @RunningRaj Listen and SubscribeThank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
Episode SummaryAlex discusses the various approaches to hydration, perception of effort and how to reduce it, insights from Nike’s “Breaking-2” project, Vapor Fly shoes and the likely timeframe for sub-2 marathon in a raceShow Notes02:10 – Approaches to hydration13:20 – Perception of effort and how to reduce it23:50 – Insights from “Breaking-2” project and Vaporfly shoes34:30 – Alex’s view on when sub-2 marathon will be run in a race38:05 – Quiz Time!43:00 – Alex’s recommendations on books, websites and other resourcesResources by AlexWebsite - https://alexhutchinson.netBook - Endure:Mind, Body and the Curiously Elastic Limits of Human Performance (Amazon Link)Sweat Science column - https://www.outsideonline.com/1745511/alex-hutchinsonContact AlexTwitter: @sweatscieneBooks and other RecommendationsThe Sports Gene by David Epstein (Amazon Link)Range by David Epstein (Amazon Link)Good to Go by Christie Aschwandan (Amazon Link)Peak Performance by Brad Stulberg and Steve Magness (Amazon Link)The Passion Paradox by Brad Stulberg and Steve Magness (Amazon Link)The Four-Minute Mile by Roger Bannister (Amazon Link)Contact Details for Running and Fitness with RajWebsite: runfitraj.comJoin WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqhEmail: runningandfitnesswithraj@gmail.comFacebook Group: Running and Fitness with RajInstagram: Instagram @runningandfitnesswithrajTwitter @RunningRaj Listen and SubscribeApple Spotify JioSaavn
Episode SummaryAlex discusses “central governor” theory of mind-body connection in limits to endurance performance, and whether it is conscious or unconscious. Then we discuss difference between pain threshold & tolerance and how to improve pain toleranceShow Notes02:35 – Alex introduces himself09:50 – Alex talks about his breakthru’ in 1500 m racing17:35 – “Central Governor” theory of mind-body connection in limits to endurance performance26:10 – Finishing kick in world records29:25 – Alex’s views on whether limits to endurance performance is conscious or unconscious34:40 – Pain threshold & tolerance and how to improve pain toleranceResources by AlexWebsite - https://alexhutchinson.netBook - Endure:Mind, Body and the Curiously Elastic Limits of Human Performance (Amazon Link)Sweat Science column - https://www.outsideonline.com/1745511/alex-hutchinsonContact AlexTwitter: @sweatscieneBooks and other RecommendationsThe Sports Gene by David Epstein (Amazon Link)Range by David Epstein (Amazon Link)Good to Go by Christie Aschwandan (Amazon Link)Peak Performance by Brad Stulberg and Steve Magness (Amazon Link)The Passion Paradox by Brad Stulberg and Steve Magness (Amazon Link)The Four-Minute Mile by Roger Bannister (Amazon Link)Contact Details for Running and Fitness with RajWebsite: runfitraj.comJoin WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqhEmail: runningandfitnesswithraj@gmail.comFacebook Group: Running and Fitness with RajInstagram: Instagram @runningandfitnesswithrajTwitter @RunningRaj Listen and SubscribeApple JioSaavn 
Episode SummaryAndy discussed the vital importance of sodium in endurance performance; determining sodium needs thru’ a sweat test; cramping and planning for calories, fluids and electrolytes independentlyShow Notes00:50 – Details to free one-on-one consultation with Precision Hydration and product discount (Free consultation)03:15 – Andy introduces himself04:20 – Importance of sodium in endurance performance05:55 – How to do a sweat test (Precision Hydration Sweat Test)08:05 – Average sweat sodium concentration11:05 – Concept of hyponatremia14:45 – How to replace sodium and other electrolytes19:40 – Using table (common) salt for sodium replacement23:00 – Planning for calories, fluids and salts independently 26:15 – Hypertonic, isotonic and hypotonic drinks31:15 – Cramping – potential causes and precautions38:00 – Electrolyte loading strategy for hard workouts and races39:40 – Drinking to thirst 41:50 – New areas like wearable technology44:25 – Quiz Time!48:10 – Recommendations on resources like books, websites, YouTube channels and podcastsPrecision Hydration ResourcesFree consultation on nutrition and hydration (Valid Till 30 Sep, 2020)Precision Hydration Sweat TestHow to measure your sweat rateHow to tell if you're a salty sweaterHow to start hydrated and why that's so importantWhat is hyponatremia and how can you avoid it? 15% Discount Code: “RAJRUNNING” (Valid till 30 Sep, 2020)Contact Precision HydrationWebsite: precisionhydration.comEmail: hello@precisionhydration.comTwitter: @thesweatexpertsInstagram: @precisionhydrationFacebook: https://www.facebook.com/precisionhydrationBooks and other RecommendationsEndure by Alex Hutchinson (Amazon Link)KoopCast (https://www.buzzsprout.com/765419)Contact Details for Running and Fitness with RajWebsite: runfitraj.comJoin WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqhEmail: runningandfitnesswithraj@gmail.comFacebook Group: Running and Fitness with RajInstagram: Instagram @runningandfitnesswithrajTwitter @RunningRaj 
Episode SummaryS.Ramakrishnan (Ramky), founder of Sportsmechanics,  explains sports analytics, its applications, how to use it and promising new areas in sports analyticsShow Notes01:00 – Ramky introduces himself and how he got into sports analytics03:05 – Concept of sports analytics04:50 – Competitive analysis and end-game analytics06:30 – Applicability of sports analytics in multiple sports and importance of athletes executing the plans07:40 – What contributes to a good sports analytics team08:55 – How recreational athletes can use sports analytics10:00 – Ramky talks about his plans for using analytics for recreational athletes and importance of good data11:55 – Example where analytics helped a potential Olympic high jumper12:50 – Importance of simplifying the analytics output for athletes14:45 – Capturing subjective data like how a work out felt; mood; soreness17:10 – Does analytics make sports too predictable and takes away natural skill?21:25 – New areas for analytics and Sportsmechanics – “Drona” coaching platform23:15 – Quiz Time!25:50 – Ramky’s recommendations of books, websites/blogs and other resourcesContact Ramky and SportsmechanicsWebsite: sportsmechanics.inYouTube: https://www.youtube.com/user/ramky65Ramky's Linkedin: https://www.linkedin.com/in/ramky65/Book and other RecommendationsOutliers by Malcolm Gladwell (Amazon Link)The Talent Code by Daniel Coyle (Amazon Link)Halo Sport 2 Headphone - https://www.haloneuro.comContact Details for Running and Fitness with RajJoin WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqhEmail: runningandfitnesswithraj@gmail.comFacebook Group: Running and Fitness with RajInstagram: Instagram @runningandfitnesswithrajTwitter @RunningRaj Listen and Subscribe  Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
Episode SummaryVince Varallo, runner and author,  talks about his 9 year journey to sub-3 marathon, the iconic Boston marathon, Boston Buddies group and mindset of elitesShow Notes01:10 – Vince introduces himself and talks about his first marathon in 201007:40 – Vince discusses his next few races and how he got very close to 3 hour marathon mark 17:35 – Forming the “Boston Buddies” Facebook Group20:00 – Boston Marathon 201823:30 – “Boston Buddies: Boston Marathon 2018” book 26:35 – Switch to Hanson’s Marathon Method for 201928:20 – Personal coaching enroute to sub-3 marathon at Dublin 201932:35 – Mindset of elite runners 35:55 – Quiz Time!39:15 – Vince’s recommendations of books, websites/blogs and other resourcesContact VinceEmail: vince@bostonbuddiesrunclub.comBoston Buddies Facebook Group: https://www.facebook.com/groups/BostonMarathonTrainingBook RecommendationsBoston Buddies: Boston Marathon 2018 (Amazon Link)Boston Marathon by Tom Derderian (Amazon Link)My Life on the Run by Bart Yasso (Amazon Link)Marathon: The Ultimate Training Guide by Hal Higdon (Amazon Link)Hanson’s Marathon Method by Luke Humphrey (Amazon Link)Contact Details for Running and Fitness with RajJoin WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqhEmail: runningandfitnesswithraj@gmail.comFacebook Group: Running and Fitness with RajInstagram: Instagram @runningandfitnesswithrajTwitter @RunningRaj Listen and SubscribeThank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher CastboxTuneIn
Episode SummarySimon 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 Notes01:00 – Simon introduces himself03:40 – What is Heart Rate Variability (HRV)?05:30 – Concept of total load 10:10 – HRV’s link to total load13:45 – How to measure HRV19:00 – Changes in HRV and higher HRV being a measure of improved fitness20:45 – 5 ways to improve HRV28:10 – HRV as lead indicator of illnesses32:30 – ithlete pro details36:45 – Quiz Time!39:25 – Simon’s recommendations to other resourcesContact Simonhttps://www.myithlete.com5 ways to improve HRV: https://www.myithlete.com/improve-heart-rate-variability-hrv/ResourcesPhil Maffetone: https://philmaffetone.comAndrew Flatt: https://hrvtraining.comPrecision Hydration: https://www.precisionhydration.comContact Details for Running and Fitness with RajJoin WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqhEmail: runningandfitnesswithraj@gmail.comFacebook Group: Running and Fitness with RajInstagram: Instagram @runningandfitnesswithrajTwitter @RunningRaj Listen and Subscribe  Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
Episode Summary2:40s marathoner, acclaimed Jazz Guitarist, coach, teacher and author, Rory Stuart talks about his concept of “purposeful running”, how to avoid and deal with injuries, his “Joy of Running” University course and how he connects his diverse interests. Rory also plays a tune for the listeners.Show Notes01:20 – Rory introduces himself04:15 – Rory talks about his first two races which includes his first marathon11:20 – “Purposeful” running and why it is important16:20 – How do use purposeful running when you are training for a distance goal20:35 – Strength and flexibility training to reduce chance of injury25:10 – How to handle injuries28:25 – Connection between the diverse interests of Rory 32:25 – The “Joy of Running” course 35:50 – Resources recommendations36:45 – The importance of having a personal coach39:50 – Rory plays a tuneContact Rorywww.rorystuart.comResourcesBetter Training for Distance Runners by Peter Coe (Amazon Link)Daniels’ Running Formula by Jack Daniels (Amazon Link)Letsrun.comContact Details for Running and Fitness with RajJoin WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqhEmail: runningandfitnesswithraj@gmail.comFacebook Group: Running and Fitness with RajInstagram: Instagram @runningandfitnesswithrajTwitter @RunningRaj Listen and Subscribe  Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
Episode SummaryDr.Swapnil Mate, renowned Physiotherapist talks about the need for regular physical evaluation, common athletic and running injuries, their prevention and recovery protocols, factors to consider in a running shoe, importance of dynamic stretching and proprioception exercisesShow Notes01:25 – Swapnil introduces himself and how he got into exercise physiotherapy 02:35  – Common types of athletic and running injuries04:55 – Importance of “physical evaluation” for any athlete 08:15 – Injury prevention11:45 -  Factors to consider in a running shoe18:50 – Importance of dynamic stretching for pre and post activity24:55 – Balancing rotational, lateral movements and importance of weight training28:05 – Training gluteus medius muscles31:10 - Proprioception exercises32:30 – Recovery tools – massage, icing, Epsom salt bath, stretching, recovery drink, dry needling and rolling36:55 – “POLICE” – the protocol to follow in case of injuries – Protect, Optimum Loading, Icing, Compression and Elevation 44:25 – Quiz Time!47:00 – Swapnil’s recommendations of other resources like books, YouTube channelsContact SwapnilEmail: Swapnil.physio@gmail.comInstagram:@swapnil_d_mate ResourcesDr.Mate's blog post on this podcast - Dr. Mate's blogAnatomy Trains by Thomas Myers (Amazon Link)https://www.anatomytrains.comClinical Sports Medicine by Karim Khan (Amazon Link)Contact Details for Running and Fitness with RajJoin WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqhEmail: runningandfitnesswithraj@gmail.comFacebook Group: Running and Fitness with RajInstagram: Instagram @runningandfitnesswithrajTwitter @RunningRaj Listen and Subscribe  Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser 
World famous Exercise Physiologist, Dr. Stephen Seiler, on his pioneering work on the 8-level training hierarchy pyramid from most important to least important: Training volume; high intensity training; intensity distribution; planning/periodization; micro-periodisation; specific adaptations like heat and altitude; race pace training and tapering. We also discuss polarized training and mind-body connection.  Show Notes01:05 – Introduction to Dr.Seiler and how he got involved in exercise science04:20 – Dr.Seiler explains how he came up with the 8-level training hierarchy pyramid8:00 – Three most important levels of training hierarchy: training volume, intensity and distribution between the two13:45 – The next 5 levels of training hierarchy - planning/periodization; micro-periodisation; specific adaptations like heat and altitude; race pace training and tapering22:50 – Dr.Seiler explains why he did not include strength and mental training in the hierarchy25:15 – Basis of polarized training and evidence 30:00 – Ways to measure intensity in polarized training: power/pace; heart rate and perceived exertion 33:10 – Interval training within polarized training – better to do more time at sub-maximal effort than less time at maximal effort35:05 – Mind-body connection 39:00 – Ways to train the mind to improve performance41:45 – Quiz Time!44:25 – Resource recommendations by Dr.SeilerContact Dr.SeilerTwitter: @StephenSeilerResources by Dr.SeilerDr.Seiler on ResearchGate - https://www.researchgate.net/profile/Stephen_SeilerDr. Seiler’s Hierarcy of Endurance Training Needs - https://rb.gy/2efsgw Dr. Seiler’s Ted Talk – “How normal people can train like the world’s best endurance athletes” - https://www.youtube.com/watch?v=MALsI0mJ09IOther Resourcesresearchgate.netContact Details for Running and Fitness with RajJoin WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqhEmail: runningandfitnesswithraj@gmail.comFacebook Group: Running and Fitness with RajInstagram: Instagram @runningandfitnesswithrajTwitter @RunningRaj Listen and Subscribe  Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
Roopali talks about the most important nutrition principle and then discusses 10 key diet principles. How vegetarians can get adequate protein thru’ diet and views on intermittent fasting and diets like keto and paleo. Show Notes01:15 – Roopali talks about how she got into nutrition 06:20  – Key running experiences and lessons10:30 – The importance of nutrition for any athlete13:30 – The most important nutrition principle: “maintain alkaline nature of body”16:50 -  10 key diet principles: Nutrition should support the focus and phase of training; wholesome diet; balance calories v/s nutrients; proper hydration; adequate protein; good fats; varied fruits & vegetables; avoid junk food; keep gut healthy and sleep22:10 – How vegetarians can get adequate protein thru’ diet29:10 – Views on intermittent fasting and keto, paleo diets38:25 – Quiz Time!41:30 – Roopali’s recommendations on books and other resourcesContact RoopaliEmail: rupalinutri74@gmail.comPhone: +91 98201 92593ResourcesFoods that are Killing You by M.K.Gupta (Amazon Link)Dr. Jason Fung (https://www.dietdoctor.com/authors/dr-jason-fung-m-d)Luke Coutinho (https://www.lukecoutinho.com)Contact Details for Running and Fitness with RajJoin WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqhEmail: runningandfitnesswithraj@gmail.comFacebook Group: Running and Fitness with RajInstagram: Instagram @runningandfitnesswithrajTwitter @RunningRaj Listen and Subscribe  Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
Half Ironman World Championship Qualifier and Coach, Mikael Eriksson, talks about how to get into and train for Triathlon: Beginner tips, basic coaching principles, key pitfalls to avoid, gear and performance improvement.Show Notes01:00 – Mikael introduces himself, his athletic background and coaching03:05  – Getting started in triathlon06:30 – Different triathlon distances and appropriate distance to start with08:40 – Basic training principles for a beginner triathlete 10:30 – How to distribute training time between running, cycling and swimming14:40 – Using variations in training like intervals and how to structure them 18:40  – Time period to get to your first triathlon 20:15 – How to fit in strength training24:00 – Tips on open water swimming27:15 – What type of gear to get 31:25 – Improving your triathlon performance33:50 – Quiz Time!36:15 – Mikael’s recommendations of his resources, YouTube Channels and BooksContact MikaelWebsite: scientifictriathlon.comEmail: mikael@scientifictriathlon.comResources“That Triathlon Show” Podcast - https://scientifictriathlon.com/podcast/Beginner Triathlon Tips from “That Triathlon Show” Podcast - https://scientifictriathlon.com/beginner-tips/Global Triathlon Network YouTube Channel: https://www.youtube.com/user/globaltrinetworkBooksSwim Smooth by Paul Newsome (Amazon Link)Life Without Limits by Chrissie Wellington (Amazon Link)Swim, Bike, Run by Alistair & Jonathan Brownlee (Amazon Link)I am Here to Win by Chris McCormack (Amazon Link)Contact Details for Running and Fitness with RajJoin WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqhEmail: runningandfitnesswithraj@gmail.comFacebook Group: Running and Fitness with RajInstagram: Instagram @runningandfitnesswithrajTwitter @RunningRaj Listen and SubscribeThank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher
Coaches Aravind Kumar and Krish Natesan of “Renaissance Distance Project” talks about the important pillars of their training philosophy consisting of mileage, consistency, speed work, strength training and mental training.Show Notes1:30 – Introduction to Krish and Aravind3:40  – How to start run training, and the importance of mileage and consistency7:45 – Importance and advantages of nasal breathing10:00 – Importance of speed work and how to structure speed work 12:40 – 5 key strength workouts15:10 – Key mental training techniques and when and how to visualize 21:10  – Common training mistakes and misconceptions 25:20 – Specific areas of focus for women athletes30:00 – Quiz Time!33:10 – Books, YouTube Channels, Podcast and other resource recommendations36:55 – “Renaissance Distance Project” – objectives and how to applyResources DiscussedRenaissance Distance Project - https://www.facebook.com/RenaissanceDistanceProjectInstagram:@renaissancedpBooksEndure by Alex Hutchison (Amazon Link), North by Scott Jurek (Amazon Link)My Marathon by Frank Shorter (Amazon Link),  Eat & Run by Scott Jurek (Amazon Link), Finding Ultra by Rich Roll(Amazon Link), Peak Performance by Brad Stulberg (Amazon Link), Can’t Hurt Me by David Goggins (Amazon Link), A Shot at History by Abhinav Bindra  (Amazon Link)PodcastsMorning Shakeout Podcast, Billy Yang Podcast, Rambling Runner, Sweat Science Podcast, I’ll have Another by Lindsey HeinContact Details for Running and Fitness with RajJoin WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqhEmail: runningandfitnesswithraj@gmail.comFacebook Group: Running and Fitness with RajInstagram: Instagram @runningandfitnesswithrajTwitter @RunningRaj&
Matt talks about the 80/20 training principle, what yardsticks to use to measure intensity, importance of rate of perceived exertion and how to distribute intensityShow Notes00:00 – Principle of 80/20 training and the basis behind it4:30  – On what do you apply intensity percentages? Is it time or by # of sessions or distance  5:30 –  Best parameter to measure intensity distribution – is it heart rate or power or pace or rate of perceived exertion7:20 – How to calculate intensity threshold - %age of max heart rate or pace or power8:55 – How to distribute intensity within the 20% 11:40 – Importance of developing a good rate of perceived exertion13:45 – Quiz Time!16:00 – Matt’s recommendations on various resourcesResources DiscussedMatt Fitzgerald’s BooksRunning the Dream (Amazon Link)The Endurance Diet (Amazon Link)80/20 Running (Amazon Link)80/20 Triathlon (Amazon Link)Final Surge Podcast Interview with Matt - https://blog.finalsurge.com/podcast-60-matt-fitzgerald-ben-rosario/Dr. Stephen Seiler’s YouTube Channel - https://www.youtube.com/channel/UCN9PseDJNLmLgBuHrQ5quPAAlex Hutchinson’s column on Outside Magazine - https://www.outsideonline.com/1745511/alex-hutchinsonMatt’s websitewww.mattfitzgerald.orgContact Details for Running and Fitness with RajJoin WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqhEmail: runningandfitnesswithraj@gmail.comFacebook Group: Running and Fitness with RajInstagram: Instagram @runningandfitnesswithrajTwitter @RunningRaj Listen and SubscribeThank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher
Matt talks about the 5 key diet principles from his study of elite endurance athletes, the Diet Quality Score App, Supplements, recent developments on diet and his latest book, “Running the Dream”Show Notes1:40 – Thinking and research behind looking at the diet of endurance athletes from multiple sports and then establishing the 5 key principles 4:40  – Why principles of diet that work for elites should works for everyday people7:05 – 1st diet principle – “Eat Everything” – elites eat very inclusively to include all categories of food; in fact, they seek out and ensure they are not missing any category; you get the best nutrient mix this way9:30 – 2nd diet principle – “Eat Quality” – eat high quality food which gives the best balance of nutrients 11:15 – “Diet Quality Score” App (DQS). This is an app to score your daily diet based on food categories13:05 – 3rd diet principle – “Eat carb-centered”. Elites’ diet is centered around good quality carbs to ensure adequate energy availability15:30 – 4th diet principle – “Eat Enough”. Ensure you get adequate energy to support your physical activities17:45 – 5th diet principle – “Eat Individually”. The first four principles are universal, and within that, depending on individual preferences, culture, values, there is a lot of room to choose your diet. 20:30 – The classification of food groups into 10 categories from the highest to the lowest 24:05 – Supplements – Iron (if deficient); Vitamin D are important for overall health. Beet root is helpful for endurance performance. 28:35 – Updates after the publication of “Endurance Diet” book32:00 – Matt talks about his latest book “Running the Dream”. The book is about his training with elites during the summer of 2017 at Flagstaff, Arizona, culminating with the race at Chicago Marathon 2017Resources DiscussedMatt Fitzgerald’s BooksRunning the Dream (Amazon Link)The Endurance Diet (Amazon Link)80/20 Running (Amazon Link)Diet Quality Score App Final Surge Podcast Interview with Matt - https://blog.finalsurge.com/podcast-60-matt-fitzgerald-ben-rosario/Matt’s websitewww.mattfitzgerald.orgContact Details for Running and Fitness with RajJoin WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqhEmail: runningandfitnesswithraj@gmail.comFacebook Group: Running and Fitness with RajInstagram @runningandfitnesswithrajTwitter @RunningRaj
Brenda talks about her training principles – “Hard work beats talent any  day”. She discusses various ways to recover; how to mentally be strong and her best and worst races.Show Notes00:45 – Brenda introduces herself4:25 – Key lessons and training principles – “Hard work beats talent any  day”. 1) Increase mileage slowly to avoid injuries 2) do not put limits on yourself 3) Mix consistency with variations in pace 4) do mental training during your workouts 11:45 – Strengths of Women athletes14:15 – Key recovery principles – take down weeks; sleep well; take protein; use salt baths18:35  – Mental Training – believe in yourself; be thankful; don’t let surroundings put you down; stay calm and relaxed; countdown the race25:25 – Most memorable and worst moments in Brenda’s running30:40 – Quiz Time!33:25 – Brenda recommends books and websitesContact Brendahttps://run717.com/Instagram: @runsevenonesevenResources Discussed WebsitesRunner’s Connect https://runnersconnect.net/Run Farther and Faster http://www.runfartherandfaster.com/Boston Buddies Facebook Group https://www.facebook.com/groups/BostonMarathonTrainingBooksRun Faster from the 5K to the Marathon: How to Be Your Own Best Coach by Brad HudsonContact Details for Running and Fitness with RajJoin WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqhEmail: runningandfitnesswithraj@gmail.comFacebook Group: Running and Fitness with RajInstagram: Instagram @runningandfitnesswithrajTwitter: @RunningRaj Listen and SubscribeThank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
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