Running and Fitness With Raj

Episode SummaryHighlights 2021 – Part II: Highlights from health episodes on diabetes with Mahesh Jayaraman, sleep with Dr. Charles Samuels and respiratory health with Dr. Satyanand ShastriShow Notes01:20 – Mahesh Jayaraman on diabetes17:50 – Dr. Charles Samuels on sleep32:20 – Dr. Satyanand Shastri on respiratory healthFull episodesEpisode 43 with Mahesh Jayaraman: https://www.buzzsprout.com/273726/8093698Episode 56 with Dr. Charles Samuels: https://www.buzzsprout.com/273726/8651442Episode 72 with Dr.Satyanand Shastri: https://www.buzzsprout.com/273726/9219963Contact Details for Running and Fitness with RajWebsite: runfitraj.comemail:runningandfitnesswithraj@gmail.comFacebook Group:Running and Fitness with RajInstagram:@runningandfitnesswithrajTwitter: @RunningRajListen 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.AppleSpotifyJioSaavnGoogle PodcastsStitcherCastboxTuneInPodcast AddictPodchaser

Episode SummaryHighlights 2021 – Part I: Highlights from our episodes with super-elite runners Deena Kastor, Meb Keflezighi and Paula RadcliffeShow Notes01:40 – Deena Kastor13:55 – Meb Keflezighi22:48 – Paula RadcliffeFull episodesEpisode 53 with Deena Kastor: https://www.buzzsprout.com/273726/8527111Episode 75 with Meb Keflezighi: https://www.buzzsprout.com/273726/9338221Episode 77 with Paula Radcliffe: https://www.buzzsprout.com/273726/9422023Contact Details for Running and Fitness with RajWebsite: runfitraj.comemail:runningandfitnesswithraj@gmail.comFacebook Group:Running and Fitness with RajInstagram:@runningandfitnesswithrajTwitter: @RunningRajListen 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.AppleSpotifyJioSaavnGoogle PodcastsStitcherCastboxTuneInPodcast AddictPodchaser

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 Simon https://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 RajEmail: 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 SummarySonya Dutta Choudhury, author and book lover, discusses her favorite running and sports booksShow Notes01:50 – Sonya introduces herself and her relationship with running12:20 – Key aspects that Sonya looks for in running and sports books16:30 – Born to Run by Christopher McDougall20:00 – Running with the Kenyans by Adharanand Finn22:20 – Paula: My Story So Far by Paula Radcliffe25:30 – Anywhere But Home by Anu Vaidyanathan27:35 – Faster Than Lightning by Usain Bolt28:40 – Open by Andre Agassi32:05 – Twin Tracks by Roger Bannister and Perfect Mile by Neal Bascomb35:15 – The First Ladies of Running by Amby Burfoot39:40 – Shoe Dog by Phil Knight42:55 - What I Talk About When I Talk About Running by Haruki Murakami44:10 – Sonya’s current workFollow SonyaTwitter: @BookSonyaInstagram: @sonyasbookboxFacebook: @SonyasbookboxLinkedIn: Sonya Dutta ChoudhuryWebsite: https://sonyasbookbox.com/Contact Details for Running and Fitness with RajWebsite: runfitraj.comemail:runningandfitnesswithraj@gmail.comFacebook Group:Running and Fitness with RajInstagram:@runningandfitnesswithrajTwitter: @RunningRajListen 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.AppleSpotifyJioSaavnGoogle PodcastsStitcherCastboxTuneInPodcast AddictPodchaser

Episode SummaryBrad Barton, world record holder in the mile 50 year age-category, on his coaches, training and goals Show Notes02:00 – Brad introduces himself06:30 – Influencers on Brad’s career12:35 – Coach Hislop and his impact on Brad14:40 – Training principles 20:10 – Overstriding 28:00 – Typical training week of Brad34:55 – Core training36:00 – Nutrition38:35 – Current goals of Brad47:45 – Recommendations on resourcesFollow BradWebsite: http://bradspeaks.com/Facebook: @bradbartonspeaksBook RecommendationsTiny Habits by BJ Fogg – Amazon LinkRaise Your Game by Alan Stein - Amazon LinkLimitless by Jim Kwik - Amazon LinkContact Details for Running and Fitness with RajWebsite: runfitraj.comemail:runningandfitnesswithraj@gmail.comFacebook Group:Running and Fitness with RajInstagram:@runningandfitnesswithrajTwitter: @RunningRajListen 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.AppleSpotifyJioSaavnGoogle PodcastsStitcherCastboxTuneInPodcast Addict" rel="nofollow">

Episode SummaryJoe 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 ageShow Notes01:35 – Joe introduces himself03:55 – Early influencers06:20 – Background to Joe’s book, “Fast After 50”13:05 – How to stay fit and healthy as you age17:40 – How to go about High Intensity training27:05 – Thoughts on different metrics for training like power, heart rate32:30 – “Training Peaks” platform37:25 – Current work40:00 – Recommendations on resources42:50 – Final thoughtsFollow JoeTwitter: @jfrielBooks by Joe FrielFast After 50 - Amazon LinkOther books by Joe - Amazon LinkRecommendations on people to follow on TwitterAlan Couzens - @Alan_CouzensDr. Stephen Seiler - @StephenSeilerAsker Jeukendrup - @JeukendrupDr. Andy Kirkland - @andykirkland71Dr. Michael Joyner - @DrMJoynerEarlier relevant episodeEpisode # 12 with Dr. Stephen Seiler - https://www.buzzsprout.com/273726/4709063Contact Details for Running and Fitness with RajWebsite: runfitraj.comemail:runningandfitnesswithraj@gmail.comFacebook Group:Running and Fitness with RajInstagram:@runningandfitnesswithrajTwitter: @RunningRajListen 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.AppleSpotifyJioSaavnGoogle PodcastsStitcherCastboxTuneInPodcast AddictPodchaser

Episode SummaryPaula Radcliffe, running legend and former world record holder in the marathon on her role models, career, key races and dealing with challengesShow Notes01:45 – Early influencers and start of distance running05:15 – Coach Alex Stanton07:05 – Turning professional09:00 – Mental make-up of Paula, the athlete11:45 – Dealing with setbacks in training and racing14:15 – Marathon running strategy16:15 – Early and sustained success in the marathon19:30 – Pain threshold and dealing with acute discomfort in a race23:05 – Thoughts on Men’s v/s Women’s marathon world record26:05 – Thoughts on modern “super shoes” 30:20 – Favorite races32:10 – Dealing with father’s death and daughter Isla’s cancer35:35 – Current initiatives and work39:30 – One character trait in Paula’s successFollow PaulaTwitter: @paulajradcliffeInstagram: @paula_radcliffeAutobiographyPaula: My Story So Far - Amazon LinkContact Details for Running and Fitness with RajWebsite: runfitraj.comemail:runningandfitnesswithraj@gmail.comFacebook Group:Running and Fitness with RajInstagram:@runningandfitnesswithrajTwitter: @RunningRajListen 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.AppleSpotifyJioSaavnGoogle PodcastsStitcherCastboxTuneInPodcast AddictPodchaser

Episode SummaryProf. Andrew Jones on nitrate supplementation, beetroot for performance enhancement, critical power and “Breaking-2” projectShow Notes01:10 – Dr. Jones introduces himself and talks about his current work 03:30 – How Dr. Jones started his research on nitrate supplementation06:40 – Natural availability of nitrate in the body08:20 – Timing nitrate supplementation12:50 – How much nitrate supplementation to take14:20 – Physiological benefits of nitrate supplementation including vasodilation17:55 – Nitrate supplementation for general health and well-being22:35  - Critical speed and its importance27:05 – Measuring critical speed practically30:05 – Involvement in “Breaking2” project34:45 – Key insights from “Breaking2” project38:35 – How soon will the 2 hour marathon barrier be broken in a regular race?39:45 – Emerging areas of research 42:35 – Recommendations on resourcesFollow Prof. JonesTwitter: @AndyBeetrootRecommendation on further readingPhysiological demands of running at 2-hour marathon race pace in “Journal of Applied Physiology - https://journals.physiology.org/doi/full/10.1152/japplphysiol.00647.2020Contact Details for Running and Fitness with RajWebsite: runfitraj.comemail:runningandfitnesswithraj@gmail.comFacebook Group:Running and Fitness with RajInstagram:@runningandfitnesswithrajTwitter: @RunningRajListen 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.AppleSpotifyJioSaavnGoogle PodcastsStitcherCastboxTuneInPodcast AddictPodchaser

Episode SummaryMeb Keflezighi, running legend, on his role models, career highlights, being an older athlete and his booksShow Notes01:00 – Early life and influences02:25 – Getting into running in the United States04:15 – Turning professional05:55 – Winning Silver Medal at Athens Olympics 200408:10 – Dealing with injury: 2008 Olympic Trials11:30 – Winning Boston Marathon in 201414:45 – Being an older competitive runner17:20 – “26 Marathons” book by Meb21:05 – Current work22:50 – Final thoughtsFollow MebInstagram: @runmebTwitter: @runmebWebsite: https://marathonmeb.com/Books by Meb26 Marathons - Amazon LinkMeb for Mortals - Amazon LinkRun to Overcome - Amazon LinkContact Details for Running and Fitness with RajWebsite: runfitraj.comemail:runningandfitnesswithraj@gmail.comFacebook Group:Running and Fitness with RajInstagram:@runningandfitnesswithrajTwitter: @RunningRajListen 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.AppleSpotifyJioSaavnGoogle PodcastsStitcherCastboxTuneInPodcast AddictPodchaser

Episode SummaryChristie Aschwanden, science journalist and author of "Good to Go" deconstructs recovery: What works, what is marketing hype and steps you can take around recoveryShow Notes01:55 – Christie introduces herself05:30 – Why Christie wrote a book on recovery12:10 – Things that surprised Christie around recovery 17:15 – Thoughts about stretching20:50 – How to approach hydration28:30 – Fueling after training: Is there a time window?32:30 – Massage and rolling35:05 – What really works for recovery?40:25 – New areas that Christie is excited about44:45 – Recommendations on resourcesFollow ChristieWebsite: https://christieaschwanden.com/Podcast: https://emergingform.substack.com/Instagram: @cragcrestTwitter: @cragcrestChristie’s BookGood to Go - Amazon LinkOther RecommendationsGrowth Equation Podcast: https://thegrowtheq.com/gepodcast/Alex Hutchinson’s “Sweat Science” in “Outside” magazine: https://www.outsideonline.com/byline/alex-hutchinson/Contact Details for Running and Fitness with RajWebsite: runfitraj.comemail:runningandfitnesswithraj@gmail.comFacebook Group:Running and Fitness with RajInstagram:@runningandfitnesswithrajTwitter: @RunningRajListen 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.AppleSpotifyJioSaavnGoogle PodcastsStitcherCastboxTuneInPodcast AddictPodchaser

Episode SummaryDr. Tim Noakes, legendary scientist, on overhydration, central governor theory, “low carb, high fat” diet, diabetes and heart diseaseShow Notes02:00 – Dr. Noakes introduces himself and talks about his early influences10:55 – “Hyponatremia”: What is it, and why is it important?18:20 – “Central Governor” theory28:25 – Low Carb High Fat Diet (LCHF)34:05 – Broad guidelines on LCHF36:45 – Views on lipid hypothesis and linkage between diabetes and heart disease45:40 – Thoughts on ‘Comrades’ marathon48:20 – The Noakes Foundation and current workFollow Dr. NoakesWebsite: https://thenoakesfoundation.org/Website: https://nutrition-network.org/YouTube: https://www.youtube.com/channel/UC1ncpHCujYWS3yzB1C_tSbgTwitter: @ProfTimNoakesDonate to the Noakes Foundationhttps://thenoakesfoundation.org/donateBooks by Dr. NoakesLore of Running - Amazon LinkThe Real Meal Revolution - Amazon LinkLore of Nutrition - Amazon LinkWaterlogged: The Serious Problem of Overhydration in Endurance Sports - Amazon LinkContact Details for Running and Fitness with RajWebsite: runfitraj.comemail:runningandfitnesswithraj@gmail.comFacebook Group:Running and Fitness with RajInstagram:@runningandfitnesswithrajTwitter: @RunningRaj

Episode SummaryDr.Satyanand Shastri, renowned lung surgeon, on respiratory health, its importance and how maintain a healthy respiratory systemShow Notes01:15 – Dr. Shastri introduces himself02:15 – Why is respiratory health important?06:35 – Over-arching principles for respiratory health13:30 – Improving your immediate environment for good quality air18:35 – Advantages of nasal breathing25:20 – How to deal with air pollution?30:55 – Tools to measure respiratory health and important parameters to monitor42:15 – “Mewing” technique Contact Details for Running and Fitness with RajWebsite: runfitraj.comemail:runningandfitnesswithraj@gmail.comFacebook Group:Running and Fitness with RajInstagram:@runningandfitnesswithrajTwitter: @RunningRajListen 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.AppleSpotifyJioSaavnGoogle PodcastsStitcherCastboxTuneInPodcast AddictPodchaser

Episode SummaryBart Yasso, the running legend, on his career, motivation, favorite races, Yasso 800s and his booksShow Notes01:15 – How it all started for Bart04:35 – Bart’s key motivational factors06:00 – Advice to new runners08:40 – How to deal with running frustrations?13:10 – Bart’s love for trail running15:00 – Favorite races18:20 – Comrades: The greatest footrace in the world21:25 – “Yasso 800s”26:10 – How to plan ‘Yasso 800s’ in your marathon training cycle29:25 – Thoughts on success of Women’s running 35:15 – Bart discusses his books38:20 – Current work and future plansFollow BartWebsite:  http://www.bartyasso.com/Facebook: https://www.facebook.com/Yasso800s Instagram: @bartyassoTwitter: @BartYassoBooks by BartMy Life on the Run: Amazon LinkRace Everything: Amazon LinkContact Details for Running and Fitness with RajWebsite: runfitraj.comemail:runningandfitnesswithraj@gmail.comFacebook Group:Running and Fitness with RajInstagram:@runningandfitnesswithrajTwitter: @RunningRajListen 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.AppleSpotifyJioSaavnGoogle PodcastsStitcherCastboxTuneInPodcast AddictPodchaser

Episode SummaryMadhur Kotharay, multi-decade marathoner on supplements for health and performanceShow Notes01:05 – Madhur introduces himself04:00 – Madhur shares a few running anecdotes 11:25 – Supplements: Why they work?16:40 – Key supplements for everyone31:15 – Caffeine: A key performance enhancing supplement33:15 – Beetroot for performance enhancement35:15 – “i-Race” to check your relative running performance38:25 – Knee issues and supplements which can helpFollow MadhurWebsite: https://healthsachet.com/YouTube: Health SachetContact Details for Running and Fitness with RajWebsite: runfitraj.comemail:runningandfitnesswithraj@gmail.comFacebook Group:Running and Fitness with RajInstagram:@runningandfitnesswithrajTwitter: @RunningRajListen 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.AppleSpotifyJioSaavnGoogle PodcastsStitcherCastboxTuneInPodcast AddictPodchaser

Episode SummaryDr. Michael Snyder, Chair of Genetics at Stanford University, on importance of biomonitoring of health parameters, continuous glucose monitoring, wearables and ageingShow Notes01:10 – Dr.Snyder introduces himself and his current areas of work02:00 – Importance of wearables for health monitoring06:20 – The most important health parameters to monitor11:55 – Continuous glucose monitoring (CGM)17:45 – Age at which you should start CGM19:05 – How frequently and for how long should you use CGM?21:35 – Monitoring resting heart rate and its importance23:25 – Heart rate variability (HRV) and what does it tell us26:00 – Ageing: people differ in which organs age fastest30:40 – Gut health and its relation to overall health32:50 – Dr. Snyder discusses his book35:35 – Covid detection study38:25 – Recommendations on resourcesFollow Dr. SnyderWebsite: Snyder LabEnroll in Covid-19 Wearables Study: https://innovations.stanford.edu/wearablesTwitter: @SnyderShotBook by Dr. SnyderGenomics and Personalized Medicine: What Everyone Needs to Know by Dr. Michael Snyder –Amazon LinkContact Details for Running and Fitness with RajWebsite: runfitraj.comemail:runningandfitnesswithraj@gmail.comFacebook Group:Running and Fitness with RajInstagram:@runningandfitnesswithrajTwitter: @RunningRajListen 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.AppleSpotifyJioSaavnGoogle PodcastsStitcherCastboxTuneInPodcast AddictPodchaser

Episode SummaryKeith Bateman, World Records holder, coach and author on the critical importance of good running techniqueShow Notes01:35 – Keith introduces himself06:15 – Most important running technique: Avoid over-striding07:45 – Over-striding and why it is bad for running12:30 – How to determine over-striding?15:40 – Side-on video recording to determine over-striding22:05 – Fundamentals of good running technique24:55 – Structure of drills and exercises to improve running technique29:25 – Key drills and exercises33:20 – Benefits of barefoot running37:25 – Views on current ‘super-fast’ shoes43:00 – Keith’s goals45:00 – Follow Keith and recommendations on resourcesFollow KeithWebsite:https://olderyetfaster.com/YouTube: https://www.youtube.com/user/OYFpublicationsFacebook: https://www.facebook.com/groups/olderyetfasterBook by KeithOlder Yet Faster by Keith Bateman and Heidi Jones - E-Book Link & Amazon Link Contact Details for Running and Fitness with RajWebsite: runfitraj.comemail:runningandfitnesswithraj@gmail.comFacebook Group:Running and Fitness with RajInstagram:@runningandfitnesswithrajTwitter: @RunningRajListen 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.AppleSpotifyJioSaavnGoogle PodcastsStitcherCastboxTuneInPodcast AddictPodchaser

Episode SummarySage Canaday, elite runner and coach, on his running journey and coaching methodsShow Notes01:25 – Sage introduces himself03:25 – Learnings from coaching05:20 – How Sage evaluates a new athlete07:20 – Overarching training principles09:15 – Preferred measure of effort11:10 – Challenges faced when switching terrains and distances12:55 – Mental challenges between different events14:45 – Typical training week in a marathon17:30 – Strength and supplemental training20:25 – How to become strong mentally22:25 – Importance of developing your shorter distance speed26:10 – Views on running with power28:25 – Favorite races30:50 - Recommendations of resourcesFollow SageWebsite:https://higherrunning.com/YouTube: https://www.youtube.com/user/Vo2maxProductionsFacebook: https://www.facebook.com/SageCanadayFanPageInstagram: @sagecanadayTwitter: @SageCanadayRecommendationsBooksJack Daniels’ Running Formula - Amazon LinkAdvanced Marathoning by Pete Pfitzinger - Amazon LinkWebsiteshttps://www.letsrun.com/https://www.irunfar.com/https://mutrunning.com/Contact Details for Running and Fitness with RajWebsite: runfitraj.comemail:runningandfitnesswithraj@gmail.comFacebook Group:Running and Fitness with RajInstagram:@runningandfitnesswithrajTwitter: @RunningRajListen 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.AppleSpotifyJioSaavnGoogle PodcastsStitcherCastboxTuneInPodcast AddictPodchaser

Episode SummaryMihira Khopkar, accomplished nutritionist, on pillars of nutrition, planning nutrition for elite athletes and related topicsShow Notes01:55 – Mihira introduces herself06:30 – Basic nutrition principles 09:35 – Four pillars of building a nutrition plan15:40 – Proteins: how to plan and options22:45 – Planning your fats26:25 – Evaluating different diets32:30 – Planning nutrition for elite athletes35:35 – Combining weight management and endurance training39:45 – Thoughts on supplements43:25 – Specific thoughts on nutrition for women athletes48:55 - Recommendations of resourcesFollow MihiraWebsite:https://www.mihirakhopkar.com/Instagram: @mihirakhopkarEmail: mihirarajkhopkar@gmail.comNutrition CoursesExercise Science Academy: https://www.exercisescienceacademy.com/courses/Harvard University: https://online-learning.harvard.edu/subject/nutritionHarvard University: Harvard Course IIContact Details for Running and Fitness with RajWebsite: runfitraj.comemail:runningandfitnesswithraj@gmail.comFacebook Group:Running and Fitness with RajInstagram:@runningandfitnesswithrajTwitter: @RunningRajListen 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.AppleSpotifyJioSaavnGoogle PodcastsStitcherCastboxTuneInPodcast AddictPodchaser

Episode SummaryGreg McMillan, world renowned running coach, on his training philosophy, running pace calculator and how to become a better runnerShow Notes01:05 – Coach Greg introduces himself02:25 – Differences between real world coaching and academic coaching concepts04:30 – How Coach Greg evaluates a new athlete06:55 – Overarching training principles10:35 – Key workouts which benefit runners13:40 – How Coach Greg developed his running calculator16:05 – Differences between ‘new’, ‘intermediate’ and ‘advanced’ runners18:20 – “Endurance Monster”, “Speedster” and “Combo” runner24:55 – Importance of developing your shorter distance speed29:20 – Example of a training week in Coach Greg’s training plan33:50 – Thoughts on low heart rate training37:25 – Running with power39:20 – Thoughts on strength training42:05 – Recommendations of resourcesFollow Coach Greg McMillanWebsite:https://www.mcmillanrunning.com/Instagram: @ mcmillanrunningFacebook: https://www.facebook.com/McMillanRunningYouTube: https://www.youtube.com/user/McMillanRunningCoTwitter: @GregMcMillanBooks by Coach Greg McMillanYou (Only Faster) - Amazon LinkRunning Nirvana: 50 Lessons to Elevate Your Running - Amazon LinkContact Details for Running and Fitness with RajWebsite: runfitraj.comemail:runningandfitnesswithraj@gmail.comFacebook Group:Running and Fitness with RajInstagram:@runningandfitnesswithrajTwitter: @RunningRajListen 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.AppleSpotifyJioSaavnGoogle PodcastsStitcherCastboxTuneInPodcast AddictPodchaser

Episode SummaryDr. Martin Ian Jones on elevating human performanceShow Notes01:00 – Dr. Jones introduces himself03:35 – Foundational principles of elevating performance05:45 – Importance of sleep in elevating performance09:25 – Psychology of elevating performance15:00 – Practicing skills like self-talk18:00 – Focusing on developing your cognitive skills26:00 – Transferability of cognitive skills across different aspects of life28:30 – Example of developing cognitive skills in a half-marathon setting31:20 – Importance of having a strong motivation (“the why”) for training38:25 – Techniques to stay committed to your goal43:45 – Recommendations of resourcesFollow Dr. Martin I. JonesWebsite:https://duratusuk.com/homeInstagram:@ophumanperformanceRecommendations on ResourcesGoal Setting Course by Dr. Martin I. Jones: https://duratus-uk.teachable.com/coursesPodcast: “The Duratus Mind Podcast”  by Garry Banford BooksEndure by Alex Hutchinson - Amazon LinkThe Obstacle is the Way by Ryan Holiday - Amazon LinkHow to Think Like a Roman Emperor by Donald Robertson - Amazon LinkContact Details for Running and Fitness with RajWebsite: runfitraj.comemail:runningandfitnesswithraj@gmail.comFacebook Group:Running and Fitness with RajInstagram:@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.AppleSpotifyJioSaavnGoogle PodcastsStitcherCastboxTuneInPodcast AddictPodchaser