Episodes
Episode Summary
Highlights 2021 – Part II: Highlights from health episodes on diabetes with Mahesh Jayaraman, sleep with Dr. Charles Samuels and respiratory health with Dr. Satyanand Shastri
Show Notes
01:20 – Mahesh Jayaraman on diabetes
17:50 – Dr. Charles Samuels on sleep
32:20 – Dr. Satyanand Shastri on respiratory health
Full episodes
Episode 43 with Mahesh Jayaraman: https://www.buzzsprout.com/273726/8093698
Episode 56 with Dr. Charles Samuels:...
Published 12/12/21
Episode Summary
Highlights 2021 – Part I: Highlights from our episodes with super-elite runners Deena Kastor, Meb Keflezighi and Paula Radcliffe
Show Notes
01:40 – Deena Kastor
13:55 – Meb Keflezighi
22:48 – Paula Radcliffe
Full episodes
Episode 53 with Deena Kastor: https://www.buzzsprout.com/273726/8527111
Episode 75 with Meb Keflezighi: https://www.buzzsprout.com/273726/9338221
Episode 77 with Paula Radcliffe: https://www.buzzsprout.com/273726/9422023
Contact Details for Running and...
Published 12/06/21
Episode Summary
Simon 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 Notes
01:00 – Simon introduces himself
03:40 – What is Heart Rate Variability (HRV)?
05:30 – Concept of total load
10:10 – HRV’s link to total load
13:45 – How to measure HRV
19:00 – Changes in HRV and higher HRV being a measure...
Published 11/29/21
Episode Summary
Sonya Dutta Choudhury, author and book lover, discusses her favorite running and sports books
Show Notes
01:50 – Sonya introduces herself and her relationship with running
12:20 – Key aspects that Sonya looks for in running and sports books
16:30 – Born to Run by Christopher McDougall
20:00 – Running with the Kenyans by Adharanand Finn
22:20 – Paula: My Story So Far by Paula Radcliffe
25:30 – Anywhere But Home by Anu Vaidyanathan
27:35 – Faster Than Lightning by Usain...
Published 11/22/21
Episode Summary
Brad Barton, world record holder in the mile 50 year age-category, on his coaches, training and goals
Show Notes
02:00 – Brad introduces himself
06:30 – Influencers on Brad’s career
12:35 – Coach Hislop and his impact on Brad
14:40 – Training principles
20:10 – Overstriding
28:00 – Typical training week of Brad
34:55 – Core training
36:00 – Nutrition
38:35 – Current goals of Brad
47:45 – Recommendations on resources
Follow Brad
Website: http://bradspeaks.com/
Facebook:...
Published 11/07/21
Episode Summary
Joe Friel, world renowned coach, founder of “Training Peaks” and author of “Fast After 50”, on how to train to stay fit and healthy as you age
Show Notes
01:35 – Joe introduces himself
03:55 – Early influencers
06:20 – Background to Joe’s book, “Fast After 50”
13:05 – How to stay fit and healthy as you age
17:40 – How to go about High Intensity training
27:05 – Thoughts on different metrics for training like power, heart rate
32:30 – “Training Peaks” platform
37:25 – Current...
Published 10/31/21
Episode Summary
Paula Radcliffe, running legend and former world record holder in the marathon on her role models, career, key races and dealing with challenges
Show Notes
01:45 – Early influencers and start of distance running
05:15 – Coach Alex Stanton
07:05 – Turning professional
09:00 – Mental make-up of Paula, the athlete
11:45 – Dealing with setbacks in training and racing
14:15 – Marathon running strategy
16:15 – Early and sustained success in the marathon
19:30 – Pain threshold and...
Published 10/24/21
Episode Summary
Prof. Andrew Jones on nitrate supplementation, beetroot for performance enhancement, critical power and “Breaking-2” project
Show Notes
01:10 – Dr. Jones introduces himself and talks about his current work
03:30 – How Dr. Jones started his research on nitrate supplementation
06:40 – Natural availability of nitrate in the body
08:20 – Timing nitrate supplementation
12:50 – How much nitrate supplementation to take
14:20 – Physiological benefits of nitrate supplementation...
Published 10/17/21
Episode Summary
Meb Keflezighi, running legend, on his role models, career highlights, being an older athlete and his books
Show Notes
01:00 – Early life and influences
02:25 – Getting into running in the United States
04:15 – Turning professional
05:55 – Winning Silver Medal at Athens Olympics 2004
08:10 – Dealing with injury: 2008 Olympic Trials
11:30 – Winning Boston Marathon in 2014
14:45 – Being an older competitive runner
17:20 – “26 Marathons” book by Meb
21:05 – Current work
22:50 –...
Published 10/10/21
Episode Summary
Christie Aschwanden, science journalist and author of "Good to Go" deconstructs recovery: What works, what is marketing hype and steps you can take around recovery
Show Notes
01:55 – Christie introduces herself
05:30 – Why Christie wrote a book on recovery
12:10 – Things that surprised Christie around recovery
17:15 – Thoughts about stretching
20:50 – How to approach hydration
28:30 – Fueling after training: Is there a time window?
32:30 – Massage and rolling
35:05 – What...
Published 10/03/21
Episode Summary
Dr. Tim Noakes, legendary scientist, on overhydration, central governor theory, “low carb, high fat” diet, diabetes and heart disease
Show Notes
02:00 – Dr. Noakes introduces himself and talks about his early influences
10:55 – “Hyponatremia”: What is it, and why is it important?
18:20 – “Central Governor” theory
28:25 – Low Carb High Fat Diet (LCHF)
34:05 – Broad guidelines on LCHF
36:45 – Views on lipid hypothesis and linkage between diabetes and heart disease
45:40 –...
Published 09/26/21
Episode Summary
Dr.Satyanand Shastri, renowned lung surgeon, on respiratory health, its importance and how maintain a healthy respiratory system
Show Notes
01:15 – Dr. Shastri introduces himself
02:15 – Why is respiratory health important?
06:35 – Over-arching principles for respiratory health
13:30 – Improving your immediate environment for good quality air
18:35 – Advantages of nasal breathing
25:20 – How to deal with air pollution?
30:55 – Tools to measure respiratory health and important...
Published 09/19/21
Episode Summary
Bart Yasso, the running legend, on his career, motivation, favorite races, Yasso 800s and his books
Show Notes
01:15 – How it all started for Bart
04:35 – Bart’s key motivational factors
06:00 – Advice to new runners
08:40 – How to deal with running frustrations?
13:10 – Bart’s love for trail running
15:00 – Favorite races
18:20 – Comrades: The greatest footrace in the world
21:25 – “Yasso 800s”
26:10 – How to plan ‘Yasso 800s’ in your marathon training cycle
29:25 – Thoughts...
Published 09/12/21
Episode Summary
Madhur Kotharay, multi-decade marathoner on supplements for health and performance
Show Notes
01:05 – Madhur introduces himself
04:00 – Madhur shares a few running anecdotes
11:25 – Supplements: Why they work?
16:40 – Key supplements for everyone
31:15 – Caffeine: A key performance enhancing supplement
33:15 – Beetroot for performance enhancement
35:15 – “i-Race” to check your relative running performance
38:25 – Knee issues and supplements which can help
Follow...
Published 09/05/21
Episode Summary
Dr. Michael Snyder, Chair of Genetics at Stanford University, on importance of biomonitoring of health parameters, continuous glucose monitoring, wearables and ageing
Show Notes
01:10 – Dr.Snyder introduces himself and his current areas of work
02:00 – Importance of wearables for health monitoring
06:20 – The most important health parameters to monitor
11:55 – Continuous glucose monitoring (CGM)
17:45 – Age at which you should start CGM
19:05 – How frequently and for how long...
Published 08/29/21
Episode Summary
Keith Bateman, World Records holder, coach and author on the critical importance of good running technique
Show Notes
01:35 – Keith introduces himself
06:15 – Most important running technique: Avoid over-striding
07:45 – Over-striding and why it is bad for running
12:30 – How to determine over-striding?
15:40 – Side-on video recording to determine over-striding
22:05 – Fundamentals of good running technique
24:55 – Structure of drills and exercises to improve running...
Published 08/22/21
Episode Summary
Sage Canaday, elite runner and coach, on his running journey and coaching methods
Show Notes
01:25 – Sage introduces himself
03:25 – Learnings from coaching
05:20 – How Sage evaluates a new athlete
07:20 – Overarching training principles
09:15 – Preferred measure of effort
11:10 – Challenges faced when switching terrains and distances
12:55 – Mental challenges between different events
14:45 – Typical training week in a marathon
17:30 – Strength and supplemental training
20:25...
Published 08/15/21
Episode Summary
Mihira Khopkar, accomplished nutritionist, on pillars of nutrition, planning nutrition for elite athletes and related topics
Show Notes
01:55 – Mihira introduces herself
06:30 – Basic nutrition principles
09:35 – Four pillars of building a nutrition plan
15:40 – Proteins: how to plan and options
22:45 – Planning your fats
26:25 – Evaluating different diets
32:30 – Planning nutrition for elite athletes
35:35 – Combining weight management and endurance training
39:45 – Thoughts...
Published 08/08/21
Episode Summary
Greg McMillan, world renowned running coach, on his training philosophy, running pace calculator and how to become a better runner
Show Notes
01:05 – Coach Greg introduces himself
02:25 – Differences between real world coaching and academic coaching concepts
04:30 – How Coach Greg evaluates a new athlete
06:55 – Overarching training principles
10:35 – Key workouts which benefit runners
13:40 – How Coach Greg developed his running calculator
16:05 – Differences between ‘new’,...
Published 08/01/21
Episode Summary
Dr. Martin Ian Jones on elevating human performance
Show Notes
01:00 – Dr. Jones introduces himself
03:35 – Foundational principles of elevating performance
05:45 – Importance of sleep in elevating performance
09:25 – Psychology of elevating performance
15:00 – Practicing skills like self-talk
18:00 – Focusing on developing your cognitive skills
26:00 – Transferability of cognitive skills across different aspects of life
28:30 – Example of developing cognitive skills in a...
Published 07/25/21
Episode Summary
Olympics Special - Part II: Nitin Sanker, Olympics aficionado, discusses India’s prospects at Tokyo 2020
Show Notes
01:00 – Prospects in Wrestling
13:50 – Prospects in Shooting
26:00 – Summary of medal prospects from “top 8” sports
28:45 – Prospects in the other 10 sports
34:10 – Listener questions
Follow Nitin
Facebook: https://www.facebook.com/nitin.sanker
LinkedIn: https://www.linkedin.com/in/nitinsanker/
Contact Details for Running and Fitness with Raj
Website:...
Published 07/21/21
Episode Summary
Olympics Special - Part I: Nitin Sanker, Olympics aficionado, discusses India’s prospects at Tokyo 2020
Show Notes
01:05 – Nitin introduces himself
03:30 – Overall Indian Olympics squad and highlights
06:30 – Prospects in Athletics
10:40 – Prospects in Weightlifting
12:15 – Prospects in Hockey
13:35 – Prospects in Archery
19:10 – Prospects in Badminton
25:55 – Prospects in Boxing
Follow Nitin
Facebook: https://www.facebook.com/nitin.sanker
LinkedIn:...
Published 07/18/21
Episode Summary
Dr. Thomas ‘Tinman’ Schwartz, renowned running coach, on his training methods and how to become a better runner
Show Notes
01:00 – Coach Tinman introduces himself and coaching from his High School days
12:25 – Key training principles: Critical velocity, longer intervals and training all systems
32:50 – Distinction between endurance and stamina
35:15 – Establishing your race pace
39:15 – Developing confidence in your race pace
43:35 – Adoption of “Stryd” running power...
Published 07/11/21
Episode Summary
Keshav Manik Tahla, 1000-time half marathoner, on his training with low heart rate and his journey
Show Notes
01:10 – Keshav introduces himself
02:35 – Embarking on 1000 half marathons
05:25 – Low Heart Rate training
09:35 - # of hours of training with low heart rate
17:00 – Combining Intermittent fasting with low heart rate training
18:05 – Challenges faced in the journey to 1000 half marathons
24:00 – Injury set backs
28:00 – Strength and supplemental training
31:00 – Ultra...
Published 07/04/21