The Strength Running Podcast

Grayson Murphy is a two-time world mountain running champion and a 4-time US national champion in mountain running and the vertical kilometer. She has also been a finalist at the US Steeplechase Olympic Trials and has qualified for the 2024 Olympic Trials marathon.

In our discussion we go into depth on Grayson’s training and how she structures her workouts for success, including:

• Grayson’s current adventures, including a trip to Patagonia
• Her recent health concerns and how it has impacted her training
• How Grayson’s focus on threshold work gives her great breadth for racing
• The pain cave of the vertical kilometer (and how I’ve been challenged to try one!)
• How Grayson uses limited and specific VO2 max workouts in training
• The concept of “lifetime miles” for runners
• Grayson’s future racing plans

Grayson's success has come in part from her ability to understand what works best for her mind and body. Our conversation will help you understand how you can apply some of these concepts to your own training. Enjoy!

Links & Resources from the Show:

• Follow Grayson on Instagram and Strava
• Check out Grayson’s awesome training journal
• Listen to my previous episode with Grayson
• My discussion with Grayson’s coach, David Roche, on long runs
• Let me help you design your training

Thank you MOBO Board!

Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that’s set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly!

Even if you’re a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You’ll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it’s not just how strong you are, but how well you use that strength.

I was just at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

Thank you High Performance Lifting!

We’re also supported by one of our most popular training programs: High Performance Lifting. We now know that muscle loss and less testosterone is a dramatic performance limiter as we age, especially among men. The best way to counteract the aging process and hold on to your youthful running performances is to get stronger. 

High Performance Lifting is the only weightlifting program on the market that’s created by a USA Weightlifting National Coach and a USA Track and Field certified coach. It’s periodized, progressive, and focused on power so that you not only get stronger and become more injury resilient, but you’re able to turn that new strength into speed. 

While there are no secrets to great training, High Performance Lifting has been my secret weapon to create faster runners. Check it out here to see all the details. You can opt for the strength programming only, or get a version of the program with a running plan library and a series of expert interviews to help you take your running to the next level. Sign up today.

Kylee Van Horn is the founder Fly Nutrition, which offers nutrition and coaching services to endurance athletes. She works with many elite trail and road runners and is also a runner and a coach, and writes a featured bi-monthly column for Trail Runner Magazine.

When it comes to nutrition, misunderstandings abound among athletes. My conversation with Kylee covers a broad range of topics to help you better understand both the basics and nuances of fueling, and avoid common mistakes. 

Some of our discussion topics include:

• Common diet mistakes in endurance athletes
• Understanding what it means to eat enough
• Simple habit changes to improve your fueling
• Learning to eat intuitively AND intentionally
• How to incorporate more protein throughout your day
• The role of nutrition in reducing muscle soreness

Kylee simplifies the complexities of nutrition and can help you create a strategy to improve your own fueling.  Enjoy our conversation!

Links & Resources from the Show:

• Check out Fly Nutrition
• Follow Fly Nutrition on Facebook and Instagram
• Learn more about Kylee and Microcosm Coaching
• Download a bonus podcast with another registered dietitian

Thank You AG1!

We’re also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It’s recommended by professional athletes and has over 7,000 positive reviews.

One scoop per day is what I’ve been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I’m getting sick and can’t train.

I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do.

For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out AG1 to redeem your offer today.

Thank you to our Performance Training Journal!

We’re also brought to you by our very own Performance Training Journal, which is now available on Amazon and debuted as the #4 new release in the running category. Since I started running in 1998, I’ve kept a hardcopy training journal. Holding a tangible log, writing in it daily, and reflecting on the ups and downs of running is a surefire way to improve. 

This hardcopy training journal helps you focus on the training metrics that matter, prioritizes a long-term outlook so you don’t take any shortcuts, and maintains your motivation with strategic self-praise. With a no-frills, functional design, the Performance Training Journal includes coaching advice on racing, injury prevention, strength training, and more. It will guide you through race scheduling, how to plan your race morning, the best workouts for endurance runners, and encourage you to track your personal bests over time. 

You have the space to make this journal your own whether you're a new runner or a professional, a trail or road runner, or a mid-distance specialist or ultra marathoner.⁣ So don't just track your running, learn from it with the Performance Training Journal! Check it out today on Amazon.

This week the focus is on the psoas with Dr. Lara Johnson. She is a Doctor of Physical Therapy, certified Clinical Exercise Physiologist, yoga teacher, personal trainer, former athlete for BAA Elite, and the owner of Yellow Brick Physical Therapy in Boulder, CO. Lara also co-leads annual running and meditation retreats with Runners Reconnect in the Colorado mountains.

Lara’s unique experiences as an athlete and physiologist have all contributed to her holistic view of healing the human body. In her physical therapy practice, she uses a comprehensive approach to help runners get strong and athletic and build injury resiliency. The psoas is one of her favorite areas of focus due the impact it can have on so many parts of the body.

Some of the topics we dive into today include:

• All about the psoas muscle: where is it and what does it do?
• How problems with the psoas can impact other areas of the body
• What type of problems runners typically have with the psoas
• Why paying attention to the basics may be your best injury prevention strategy
• How to determine if your psoas is strong and pliable or if there is an imbalance

Lara is a passionate advocate for helping athletes stay healthy and strong. Our conversation will help you better understand this important muscle!

Links & Resources from the Show:

• Learn more about Lara and her PT practice
• Follow Lara on Instagram
• Learn more about how to reduce your injury risk

Thank you DrinkLMNT!

A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You’ll get a sample pack with every flavor so you can try them all before deciding what you like best. 

DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day.

My favorite flavor is watermelon salt, but citrus salt is also a banger. I’m drinking one a day now to help me get enough fluids in our dry Colorado air. It’s tasty and delicious and I find that I’m not peeing every 45 minutes throughout the day, which might be an indication I wasn’t eating enough sodium.

There’s now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you’re worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out DrinkLMNT to try their new flavor or get a free sampler pack.

Thank You Previnex!

After resisting most supplements for the better part of my life, I’m cautiously changing my tune. I’m less than a year from being a Masters runner and in my personal life, I’m optimizing for longevity. I want to be my healthiest self for as long as possible and I’m excited to partner with Previnex to make that happen.

Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need.

I’ve been taking their Immune Support and multivitamin over the last month and  I feel great. I have more energy and clarity, not to mention peace of mind that I’m giving my body what it needs.  I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex!l

On the podcast this week to discuss the best way to plan your pre-season running is Matt Meyer, who competes with the competitive crew of The Track Club in Boulder, CO.  Matt is both a running coach and strength coach, and he joined me on a previous episode of the podcast to talk about high-mileage training.

He recently ran a marathon PR of 2:34:35 in Berlin, and set a back squat PR of 265 pounds. Who says fast marathoners can’t be strong?!  

Matt and I address the concept of a pre-season versus an off-season and why time away from heavy training is a great opportunity to address any weaknesses or imbalances you may have. Our conversation will help you get the most out of both your pre-reason and race-specific training. 

We discuss:

• Why Matt's recent PR training cycle necessitated more time off
• The importance of true rest for physical and psychological recovery
• Why pre-season is a great time to become a more well-rounded runner
• How to use past training cycles to plan the length of your pre-season and race-specific training
• Using pre-season training as a chance for a new stimulus
• Limiting pre-season intensity to avoid burnout

Matt's positive energy and nuanced approach to training will benefit runners of all levels!

Links & Resources from the Show:

• Follow Matt on Instagram and Strava
• Learn more about Matt
• Listen to my previous episode with Matt on high mileage running
• Read more about base-building
• Don't miss out on our complimentary strength series

Thank you MOBO Board!

Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that’s set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly!

Even if you’re a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You’ll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it’s not just how strong you are, but how well you use that strength.

I was just at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

Thank You AG1!

We’re also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It’s recommended by professional athletes and has over 7,000 positive reviews.

One scoop per day is what I’ve been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I’m getting sick and can’t train.

I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do.

For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out AG1 to redeem your offer today.

My guest for this special episode answering your training questions is running coach Sara Manderscheid. Sara has more than 15 years of competitive experience and is a Boston qualifier. She hosts the Elevate Your Running podcast and turned the tables to interview me in episode 257.

Sara is an experienced coach who leads the Elevate Your Running camps held in Boulder, Colorado. Today she takes time to answer a variety of training questions with me, ranging from injury prevention and warm ups to planning your long-term training.

We discuss:

• What, if any, are the warning signs before straining a muscle?
• Beyond training design, what should athletes prioritize for continued progress?
• How concerned should you be with heart rate fluctuations during a taper?
• What are the different ways to approach warming up for a variety of workouts?
• How do athletes strategize for long-term planning?
• Sarah’s road to continued progress in her own running!

Sarahs knowledge and enthusiasm for helping runners is contagious, and your training is sure to benefit from our discussion!

Links & Resources from the Show:

• Check out my previous episode with Sara
• Learn more about Coach Sara
• Listen to the Elevate your Running podcast
• Let me help you with your training

Thank you DrinkLMNT!

A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You’ll get a sample pack with every flavor so you can try them all before deciding what you like best. 

DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day.

My favorite flavor is watermelon salt, but citrus salt is also a banger. I’m drinking one a day now to help me get enough fluids in our dry Colorado air. It’s tasty and delicious and I find that I’m not peeing every 45 minutes throughout the day, which might be an indication I wasn’t eating enough sodium.

There’s now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you’re worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out DrinkLMNT to try their new flavor or get a free sampler pack.

Thank You Previnex!

After resisting most supplements for the better part of my life, I’m cautiously changing my tune. I’m less than a year from being a Masters runner and in my personal life, I’m optimizing for longevity. I want to be my healthiest self for as long as possible and I’m excited to partner with Previnex to make that happen.

Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need.

I’ve been taking their Immune Support and multivitamin over the last month and  I feel great. I have more energy and clarity, not to mention peace of mind that I’m giving my body what it needs.  I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex!