Shows
Running and Fitness With Raj# 83 – Highlights 2021 – Part II: Highlights from health episodes on diabetes with Mahesh Jayaraman, sleep with Dr. Charles Samuels and respiratory health with Dr. Satyanand ShastriEpisode 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 Raj...2021-12-1252 minRunning and Fitness With Raj# 82 – Highlights 2021 – Part I: Highlights from our episodes with super-elite runners Deena Kastor, Meb Keflezighi and Paula RadcliffeEpisode 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...2021-12-0637 minRunning and Fitness With Raj# 81 - Simon Wegerif, explains Heart Rate Variability (HRV) and its importance, how to measure & interpret HRV and ways to improve HRVEpisode 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 – ith...2021-11-2944 minRunning and Fitness With Raj# 80 – Sonya Dutta Choudhury, author and book lover, discusses her favorite running and sports booksEpisode 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 Bascomb3...2021-11-2251 minRunning and Fitness With Raj# 79 – Brad Barton, world record holder in the mile 50 year age-category, on his coaches, training and goalsEpisode 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 Ste...2021-11-0754 minRunning and Fitness With Raj# 78 – 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 ageEpisode 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: @jfrielB...2021-10-3145 minRunning and Fitness With Raj# 77 – Paula Radcliffe, running legend and former world record holder in the marathon on her role models, career, key races and dealing with challengesEpisode 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 o...2021-10-2444 minRunning and Fitness With Raj# 76 – Prof. Andrew Jones on nitrate supplementation, beetroot for performance enhancement, critical power and “Breaking-2” projectEpisode 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 fro...2021-10-1745 minRunning and Fitness With Raj# 75 –Meb Keflezighi, running legend, on his role models, career highlights, being an older athlete and his booksEpisode 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 Meb2...2021-10-1024 minRunning and Fitness With Raj# 74 – Christie Aschwanden, science journalist and author deconstructs recovery: What works, what is marketing hype and steps you can take around recoveryEpisode 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 ChristieWebs...2021-10-0347 minRunning and Fitness With Raj# 73 – Dr. Tim Noakes, legendary scientist, on overhydration, central governor theory, “low carb, high fat” diet, diabetes and heart diseaseEpisode 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://thenoakesfounda...2021-09-2657 minRunning and Fitness With Raj# 72 – Dr.Satyanand Shastri, renowned lung surgeon, on respiratory health, its importance and how maintain a healthy respiratory systemEpisode 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:runningandfitnesswith...2021-09-1947 minRunning and Fitness With Raj# 71 – Bart Yasso, the running legend, on his career, motivation, favorite races, Yasso 800s and his booksEpisode 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 plans...2021-09-1249 minRunning and Fitness With Raj# 70 – Madhur Kotharay, multi-decade marathoner on supplements for health and performanceEpisode 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.comema...2021-09-0545 minRunning and Fitness With Raj# 69 – Dr. Michael Snyder, Chair of Genetics at Stanford University, on importance of biomonitoring of health parameters, continuous glucose monitoring, wearables and ageingEpisode 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 us2021-08-2940 minRunning and Fitness With Raj# 68 – Keith Bateman, multiple World Records holder, coach and author on the critical importance of good running techniqueEpisode 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 resources2021-08-2248 minRunning and Fitness With Raj# 67 – Sage Canaday, elite runner and coach, on his running journey and coaching methodsEpisode 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 resourc...2021-08-1536 minRunning and Fitness With Raj# 66 – Mihira Khopkar, accomplished nutritionist, on pillars of nutrition, planning nutrition for elite athletes and related topicsEpisode 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...2021-08-0854 minRunning and Fitness With Raj# 65 – Greg McMillan, world renowned running coach, on his training philosophy, running pace calculator and how to become a better runnerEpisode 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 plan2021-08-0147 minRunning and Fitness With Raj# 64 – Dr. Martin Ian Jones on elevating human performanceEpisode 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. Jon...2021-07-2547 minRunning and Fitness With Raj# 63 – Olympics Special - Part II: Nitin Sanker, Olympics aficionado, discusses India’s prospects at Tokyo 2020Episode SummaryOlympics Special - Part II: Nitin Sanker, Olympics aficionado, discusses India’s prospects at Tokyo 2020Show Notes01:00 – Prospects in Wrestling13:50 – Prospects in Shooting26:00 – Summary of medal prospects from “top 8” sports28:45 – Prospects in the other 10 sports 34:10 – Listener questionsFollow NitinFacebook: https://www.facebook.com/nitin.sankerLinkedIn: https://www.linkedin.com/in/nitinsanker/Contact Details for Running and Fitness with RajWebsite: runfitraj.comemail:runningandfitnesswithraj@gmail.comFacebook Group:Running and Fitness with Raj2021-07-2143 minRunning and Fitness With Raj# 62 – Olympics Special - Part I: Nitin Sanker, Olympics aficionado, discusses India’s prospects at Tokyo 2020Episode SummaryOlympics Special - Part I: Nitin Sanker, Olympics aficionado, discusses India’s prospects at Tokyo 2020Show Notes01:05 – Nitin introduces himself03:30 – Overall Indian Olympics squad and highlights06:30 – Prospects in Athletics10:40 – Prospects in Weightlifting12:15 – Prospects in Hockey13:35 – Prospects in Archery19:10 – Prospects in Badminton25:55 – Prospects in BoxingFollow NitinFacebook: https://www.facebook.com/nitin.sankerLinkedIn: https://www.linkedin.com/in/nitinsanker/Contact Details for Running and Fitness with RajWebsite: runfitraj.comemail:runninga...2021-07-1838 minRunning and Fitness With Raj# 61 – Dr. Thomas ‘Tinman’ Schwartz, renowned running coach, on his training methods and how to become a better runnerEpisode SummaryDr. Thomas ‘Tinman’ Schwartz, renowned running coach, on his training methods and how to become a better runner Show Notes01:00 – Coach Tinman introduces himself and coaching from his High School days12:25 – Key training principles: Critical velocity, longer intervals and training all systems 32:50 – Distinction between endurance and stamina35:15 – Establishing your race pace39:15 – Developing confidence in your race pace43:35 – Adoption of “Stryd” running power meter51:10 – Coach Tinman’s current work with high level athletesFollow Coach TinmanWebsite:https://www.tinmancoach.com/Ins...2021-07-1155 minRunning and Fitness With Raj# 60 – Keshav Manik Tahla, 1000-time half marathoner, on his training with low heart rate and his journeyEpisode SummaryKeshav Manik Tahla, 1000-time half marathoner, on his training with low heart rate and his journeyShow Notes01:10 – Keshav introduces himself02:35 – Embarking on 1000 half marathons05:25 – Low Heart Rate training09:35 - # of hours of training with low heart rate17:00 – Combining Intermittent fasting with low heart rate training18:05 – Challenges faced in the journey to 1000 half marathons24:00 – Injury set backs28:00 – Strength and supplemental training31:00 – Ultra marathons: Chandigarh to Delhi and Quarantine Backyard Ultra37:05 – Favorite races38:45 – Next goals40:00 - Recommendations on resources Recommendations...2021-07-0445 minRunning and Fitness With Raj# 59 – Kun Li and Evan Schwartz of “Stryd”, on running with power, its advantages, key power training metrics and improving by running with powerEpisode SummaryKun Li and Evan Schwartz of “Stryd”, on running with power, its advantages, key power training metrics and improving by running with powerShow Notes00:50 – Evolution of Stryd running power meter05:30 – What is running with power?07:35 – What does running power wattage represent?10:05 – Advantages of training with running power13:20 – Running power as a proxy for metabolic power17:20 – Power Duration Curve and its importance22:00 – Running power metrics like critical power, form power and others31:50 – Drills and other ways to improve running power metrics36:15 – Stryd power center2021-06-2758 minRunning and Fitness With Raj# 58 – Deepak Raj, Co-founder of “Yoska” coaching, sub-3 marathoner and top triathlete, on his coaching philosophy and how to transition to triathlonEpisode SummaryDeepak Raj, Co-founder of “Yoska” coaching, sub-3 marathoner and top triathlete, on his coaching philosophy and how to transition to triathlonShow Notes01:30 – Deepak introduces himself03:30 – Transition into coaching05:25 – Initial challenges transitioning to triathlon08:30 – How to choose your first your triathlon distance10:15 – Overarching training principles13:25 – Apportioning training time between 3 disciplines16:05 – Measuring intensity – pace or heart rate or RPE or power21:00 – Strength training23:50 – Training your mental strength29:00 – How to be comfortable in open water32:45 – Running your best in a triathlon36:40 – Challenges when...2021-06-2144 minRunning and Fitness With Raj# 57 – Sam Winebaum, running shoes expert, on selecting shoes, cushioning, super fast shoes, his review method and upcoming brandsEpisode SummarySam Winebaum, running shoes expert, on selecting shoes, cushioning, super fast shoes, his review method and upcoming brands Show Notes01:40 – Sam introduces himself and how roadtrailrun.com developed11:35 – How running shoes evolved over the last 50 years17:00 – Current super-fast shoes 21:00 – Views on cushioned shoes26:35 – “Must have” factors to look for in shoes for road runners31:40 – Thoughts on zero drop shoes35:20 – Factors Sam and team considers while reviewing a shoe39:40 – Do super-fast shoes distort competition?44:35 – Some of Sam’s favorite shoes from the last few years48:20...2021-06-1357 minRunning and Fitness With Raj# 56 – Dr. Charles Samuels, renowned sleep expert, on the importance of sleep on health and athletic performanceEpisode SummaryDr. Charles Samuels, renowned sleep expert, on the importance of sleep on health and athletic performanceShow Notes01:50 – Dr. Samuels introduces himself 08:45 – Applicability of sleep research on recreational athletes11:50 – Athlete Sleep Screening Questionnaire15:05 – Biggest cause for poor sleep: electronic screens 20:45 – How to set yourself up for good sleep25:35 – Other factors that influence sleep like nutrition, hydration and caffeine29:55 – Views on Napping36:40 – Tracking sleep using wearables41:35 – Views on sleep types: ‘larks’, neutrals and ‘night owls’46:05 – Resources recommendationFollow Dr. Charles SamuelsCe...2021-06-0649 minRunning and Fitness With Raj# 55 – Dr. Bradford Cooper, elite Master’s endurance athlete, on Functional Mental Toughness, and on how to train and develop mental toughnessEpisode SummaryDr. Bradford Cooper, elite Master’s endurance athlete, on Functional Mental Toughness, and on how to train and develop mental toughnessShow Notes01:30 – Dr. Cooper introduces himself 05:45 – What is Functional Mental Toughness (fMT)?07:25 – Is mental toughness innate or can it be trained and developed?14:00 – How to overcome poor internal dialogue19:05 – Measuring mental toughness20:30 – Dr. Cooper’s study on mental toughness28:20 – Variability of mental toughness within same athlete33:25 – Strategies on developing mental toughness37:10 – Example: developing and using mental toughness for a marathon43:50 - Recommendat...2021-05-3048 minRunning and Fitness With Raj# 54 – Matthew Futterman, avid marathoner, journalist and author of “Running to the Edge” on his love for running, book and state of running currentlyEpisode SummaryMatthew Futterman, avid marathoner, journalist and author of “Running to the Edge” on his love for running, book and state of running currentlyShow Notes02:30 – Matt introduces himself 08:25 – “Running to the Edge” book and Bob Larsen11:10 – Transformation of American distance running from year 200013:55 – Lessons from Bob Larsen and his athletes20:00 – Decline and revival of American distance running – 1980s to now26:00 – Current success of American Women’s running32:45 – Is the marathon pushing out shorter distances like 5K?38:50 – Views on track runners switching to marathon earlier in their ca...2021-05-2350 minRunning and Fitness With Raj# 53 – Deena Kastor, fastest American Women’s Marathoner and author of “Let Your Mind Run” on her running and life philosophy, career and bookEpisode SummaryDeena Kastor, fastest American Women’s Marathoner and author of “Let Your Mind Run” on her running and life philosophy, career and bookShow Notes02:00 – Deena gets into running at age 1104:05 – Let your Mind Run book – what can you expect06:30 – Coach Vigil and “good attitude”09:20 – Deena’s “misunderstanding” with running till turning professional11:20 – “Winning” and “Losing” 14:50 – Letting go of mental expectations16:30 – Talent is not everything19:10 – Addressing negative thoughts with positive thoughts23:30 – Transformation of US distance running from 2000 and medal at Athens Olympics28:20 – Breaking the American Wo...2021-05-1655 minRunning and Fitness With Raj# 52 – Michael Crawley, 2:20 Marathoner and author on Ethiopian running, shares his experience training with Ethiopian runners and his book “Out of Thin Air”Episode SummaryMichael Crawley, 2:20 Marathoner and author on Ethiopian running, shares his experience training with Ethiopian runners and his book “Out of Thin Air”Show Notes01:00 – Michael introduces himself03:35 – Link between interest in anthropology and running04:45 – Initial challenges faced in Ethiopia08:10 – Initial interactions with Ethiopian runners09:45 – Underlying philosophy of Ethiopian running13:00 – Challenges with gear for Ethiopian runners16:20 – Michael’s typical training week in Ethiopia20:00 – Mental approach of Ethiopian runners23:30 – Recovery and fueling25:55 – Running safety while in Ethiopia27:40 – Carrying forward lessons from Ethiopia30:35 – Michael...2021-05-0935 minRunning and Fitness With Raj# 51 – Kashyap Mody, 5-time “Comrades” finisher, discusses the race, its greatness, training and special momentsKashyap Mody, 5-time “Comrades” finisher, discusses the race, its greatness, training and special momentsShow Notes01:10 – Kashyap introduces himself04:35 – Comrades race details11:15 – Training for Comrades16:15 – Importance of fueling21:15 – Highlights of the race26:25 – Planning for race contingency30:35 – Mentally preparing for Comrades36:25 – Differences between “Up” and “Down” Comrades39:55 – Favorite moments45:45 – Future plans48:20 – Recommendations on resourcesFollow/Contact KashyapInstagram: @kashyap.modyTwitter: @KashyapModyFacebook: https://www.facebook.com/kashyap.modyRecommendations on resourcesFaster than Lightning by Usain Bolt (Amaz...2021-05-0253 minRunning and Fitness With Raj# 50 – Synopsis II: Running with PowerEpisode SummarySynopsis II: Running with PowerOther relevant earlier podcastsEpisode 37 with Steve Palladino: https://www.buzzsprout.com/273726/7453285Contact 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 su...2021-04-2638 minRunning and Fitness With Raj# 49 – Synopsis I: Heart Rate Variability (HRV)Episode SummarySynopsis I: Heart Rate Variability (HRV)Other relevant earlier podcastsEpisode 15 with Simon Wegerif: https://www.buzzsprout.com/273726/4982348Contact 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 sh...2021-04-1926 minRunning and Fitness With Raj# 48 – Q & A: 1 – Low Heart Rate Training; Advantages of Nasal Breathing and Barefoot/Minimalist RunningEpisode SummaryQ & A: 1 – Low Heart Rate Training; Advantages of Nasal Breathing and Barefoot/Minimalist RunningShow Notes01:10 – Low Heart Rate Training 10:20 – Nasal breathing17:20 – Barefoot/minimalist runningPodcasts to check out for more information on topics covered in this episodeOn low heart rate training: Episode 24 with Floris Gierman - https://www.buzzsprout.com/273726/5921689On nasal breathing: Episode 23 with Patrick McKeown - https://www.buzzsprout.com/273726/5598952On barefoot/minimalist running: Episode 44 with Steven Sashen - https://www.buzzs...2021-04-1225 minRunning and Fitness With Raj# 47 – Shane Benzie, running form specialist, author and coach discusses his learnings from elite runners from East Africa and around the worldEpisode SummaryShane Benzie, running form specialist, author and coach discusses his learnings from elite runners from East Africa and around the worldShow Notes01:30 – Introduction to Shane05:55 – Movement lessons from working with sharks09:25 – Why is running movement important12:00 – Initially assessing a runner’s movement16:00 – Basic building blocks of good movement20:50 – Importance of correct head position in running24:00 – Making changes to running movement27:40 – Fascia and running efficiency31:45 – Thoughts on barefoot and minimalist running35:00 – Insights from working with elite runners and coaches40:35 – “Lost Art of Running” book2021-04-0452 minRunning and Fitness With Raj# 46 – 2:51 marathoner, Yash Muthiyan, talks about his training and racing over last one year where he went from his first sub-3 hour marathon to multiple sub-3 marathonsEpisode Summary2:51 marathoner, Yash Muthiyan, talks about his training and racing over last one year where he went from his first sub-3 hour marathon to multiple sub-3 marathons Show Notes01:30 – Introduction to Yash04:25 – Keeping motivation high during initial days of pandemic08:05 – Training plans used during last one year13:10 – Focus on improving timings in shorter distances16:00 – Comparing the race strategy for first two sub-3 marathons20:35 – Training and planning for races post Boston Virtual in Sep 202025:40 – Goals going forward29:30 – Recommendations on resourcesFollow/Contact Yash...2021-03-2835 minRunning and Fitness With Raj# 45 – Barefoot marathoner and top Master’s runner, Thomas Bobby Philip, discusses his journey to 7 sub-3 hour marathons, training and motivationEpisode SummaryBarefoot marathoner and top Master’s runner, Thomas Bobby Philip, discusses his journey to 7 sub-3 hour marathons, training and motivationShow Notes00:20 – Introduction to Bobby05:25 – Early lessons and pitfalls to avoid08:15 – Importance of aspects like strength training to be a better runner12:05 – Typical run training week14:25 – Split of training between easy, tempo and other runs16:50 – Coaching methods and working with coach Kothandapani18:20 – Bobby’s transition to barefoot running28:15 – How to start with barefoot running32:10 – Racing barefoot34:55 – Nutrition principles 37:55 – Favorite race distances39:00 –...2021-03-2148 minRunning and Fitness With Raj# 44 – Steven Sashen, founder of Xero Shoes, discusses the various advantages of natural movement running, minimalist shoes and how to transition to minimalist runningEpisode SummarySteven Sashen, founder of Xero Shoes, discusses the various advantages of natural movement running, minimalist shoes and how to transition to minimalist runningShow Notes00:55 – Steven introduces himself and creating Xero Shoes04:55 – Do running shoes prevent injuries?13:35 – ‘Natural movement running’ and its advantages18:15 – Big shoe companies and minimalist shoes29:55 – Limitations to introducing true minimalist shoes by big shoe companies33:25 – Advantages of Xero Shoes37:05 – Xero sandals 39:30 – Transitioning to minimalist running44:25 – Calf/Achilles soreness and minimalist running47:25 – Xero Shoes and plans for Asia/India49:50...2021-03-1452 minRunning and Fitness With Raj# 43 – Mahesh Jayaraman, founder of “Sepalika”, discusses diabetes, how to make simple lifestyle changes to prevent diabetes and non-allopathic approaches to diabetesEpisode SummaryMahesh Jayaraman, founder of “Sepalika”, discusses diabetes, how to make simple lifestyle changes to prevent diabetes and non-allopathic approaches to diabetesShow Notes01:50 – Mahesh introduces himself and Sepalika05:20 –Why India has become Type 2 diabetes capital 12:45 – Importance of measuring insulin to determine diabetes22:25 – Diabetes shows up as early as 7 years before it is detected26:20 – Lifestyle changes and diabetes 34:05 – Non-allopathic treatment options for diabetes38:50 – Exercise and diabetes 43:50 – Areas that Sepalika work on diabetes48:45 – Recommendations on resourcesFollow/Contact Mahesh and SepalikaWebsi...2021-03-0753 minRunning and Fitness With Raj# 42 – Nick Butter, the first and only person to run a marathon in every country in the world, talks about his epic adventure and what motivates himEpisode SummaryNick Butter, the first and only person to run a marathon in every country in the world, talks about his epic adventure and what motivates himShow Notes00:55 – Nick introduces himself02:30 – The inspiration behind ‘running the world’07:00 – Initial challenges faced09:55 – Logistics – the biggest hurdle15:35 – Countries that surprised Nick the most19:20 – The best runs during running the world24:40 – Running with setbacks28:45 – Planning individual races32:05 – Running in volatile countries36:00 – Running the last race with Kevin, the...2021-02-2847 minRunning and Fitness With Raj# 41 – 25 time Ironman finisher and coach, Kaustubh ‘Kau’ Radkar, discusses his journey, coaching and what it takes to be a good triathleteEpisode Summary25 time Ironman finisher and coach, Kaustubh ‘Kau’ Radkar, discusses his journey, coaching and what it takes to be a good triathleteShow Notes01:00 – Kau introduces himself05:10 – How to transition into triathlon and initial challenges08:15 – Basic training principles 11:10 – How to apportion your training time between different events in a triathlon14:35 – Challenges of open water swimming and how to prepare for it17:45 – Importance of strength training, nutrition and hydration23:10 – Mental training and conditioning26:50 – Moving from shorter triathlon events to Full Ironman30:35 – Goals for 2021 and beyond33:30 –...2021-02-2138 minRunning and Fitness With Raj# 40 – Amit Bhattacharjee, 400 km ultramarathoner who trains using low heart rate (MAF) method discusses his journey, training and what motivates himEpisode SummaryAmit Bhattacharjee, 400 km ultramarathoner who trains using low heart rate (MAF) method discusses his journey, training and what motivates himShow Notes01:35 – Amit introduces himself11:50 – Basics of MAF method17:35 – Minimum # of hours of training for MAF method22:35 – Incorporation of speed workouts into MAF27:55 – Transition to Ultra distances32:00 – Challenges when transitioning into ultra distances36:00 – Incorporating strength training40:30 – 400 km run from Ahmedabad to Porbandar46:35 - Recommendations on resourcesFollow/Contact AmitFacebook: https://www.facebook.com/amit.bhattacharjee.35912Strava: http...2021-02-1455 minRunning and Fitness With Raj# 39 – Priyanka Rajani, runner, founder of "Fuel your Transformation", nutritionist and strength & fitness coach, discusses her training and nutrition methodsEpisode SummaryPriyanka Rajani, runner, founder of "Fuel your Transformation", nutritionist and strength & fitness coach, discusses her training and nutrition methodsShow Notes00:40 – Priyanka introduces herself03:20 – How Priyanka approaches strength and fitness07:15 – Main areas of weaknesses in athletes08:55 – Causes of weaknesses in athletes11:40 – Views on stretching14:05 – Training with weights16:50 – Key nutrition principles19:00 – How Priyanka approach various diets23:55 – How vegetarians can get enough proteins25:50 – Views on supplements28:00 – Key areas that women athletes need to focus on32:00 – Recommendations on resourcesFollow/Contact Pr...2021-02-0736 minRunning and Fitness With Raj# 38 – Sohrab Khushrushahi, founder of SOHFIT, discusses “fitness is a lifestyle”, mobility, clean eating and importance of mental healthEpisode SummarySohrab Khushrushahi, founder of SOHFIT, discusses “fitness is a lifestyle”, mobility, clean eating and importance of mental healthShow Notes01:00 – Sohrab introduces himself and his transition from law to fitness and health04:50 – “Fitness is a lifestyle” – how Sohrab approaches fitness09:25 – Typical gaps in fitness and its causes14:55 – Importance of mobility and how to improve mobility18:35 – Advantages of “Clean eating” v/s dieting28:05 – How to use strength training to augment your primary activity like running30:30 – Views on training with weights33:00 – Key motivational approaches35...2021-01-3144 minRunning and Fitness With Raj# 37 – Steve Palladino, 2:16 marathoner, coach and leading expert on running with power, explains the key concepts of running with power, its many advantages, key parameters to track and how to improve by running with powerEpisode Summary Steve Palladino, 2:16 marathoner, coach and leading expert on running with power, explains the key concepts of running with power, its many advantages, key parameters to track and how to improve by running with power.Show Notes01:20 – Steve introduces himself04:30 – What is running with power? What does it measure?09:55 – Why are the advantages of running with power?13:50 – Training zones that Steve has established for running with power17:30 – Key parameters in running with power: Critical Power, Running Effectiveness, Leg Spring Stiffness, Form Power31:50 – Power duratio...2021-01-2454 minRunning and Fitness With Raj# 36 – Dr.Anjana Laungani, founder of PhysioRehab and renowned Rehab Specialist discusses how to become a stronger, fitter athlete, common injuries, prevention methods and recovery protocolsEpisode Summary Dr.Anjana Laungani, founder of PhysioRehab and renowned Rehab Specialist discusses how to become a stronger, fitter athlete, common injuries, prevention methods and recovery protocolsShow Notes01:15 – Dr. Anjana introduces herself 06:00 – Common athletic injuries and weaknesses 13:00 – Importance of paying attention to activities during the day other than exercise17:55 – Exercises to help strengthen your kinetic chain23:15 – Fitting Pilates into exercise regimen29:20 – Views on stretching34:55 – Rotational/oblique muscles and its importance41:15 – Weight training44:20 – How to develop young athletes48:45 – Recovery protocols from...2021-01-171h 02Running and Fitness With Raj# 35 – JF Esculier, expert on running shoes, discusses the range of running shoes and common running injuriesEpisode SummaryJF Esculier, expert on running shoes, discusses the range of running shoes and common running injuriesShow Notes01:50 – JF introduces himself04:10 – Running shoes and its relationship with injuries06:35 – Views on running shoes from minimalist to cushioned shoes10:45 – Barefoot running12:30 – Importance of daily shoes14:20 – Views on using different type of running shoes17:05 – Do you need more than one running shoe?18:40 – Views on pronation23:20 – Factors to consider when buying running shoes26:15 – How much mileage can you run in a shoe?27:55 – Injury prevention methods2021-01-0446 minRunning and Fitness With Raj# 34 – 2:53 marathoner, Comrades finisher and coach Satwik Rajani discusses his journey, approaches to training, coaching and racingEpisode Summary2:53 marathoner, Comrades finisher and coach Satwik Rajani discusses his journey, approaches to training, coaching and racingShow Notes01:35 - Satwik introduces himself and takes us thru’ his early running journey 08:10 – Training with “Pfitzinger’s Advanced Marathoning”09:05 – Working with coach Matt Daniel09:55 – Key lessons that Satwik wished he knew before his first marathon12:25 – Structure of current training16:00 – Satwik’s harder workouts17:15 – Lifting weights for power and not endurance18:45 – Mental training approach21:45 – Basic principles of Satwik’s coaching26:45 – Favorite metric while coaching 30:40 – Satwik’s favorite r...2020-12-2743 minRunning and Fitness With Raj# 33 – 2:38 marathoner and coach Anubhav Karmakar discusses his journey, various aspects of training and putting training togetherEpisode Summary2:38 marathoner and coach Anubhav Karmakar discusses his journey, various aspects of training and putting training togetherShow Notes01:50 - Anubhav introduces himself and takes us thru’ his early running journey 07:25 - Key learnings from early races11:10 - Important running skills17:25 - Progress since the first marathon25:15 – Training with pace and then by feel as you become more experienced31:50 – How to test your fitness during training and before you “A” race35:05 – Putting various elements of training together39:50 – Importance of running cadence42:40 – Favorite races48:05...2020-12-2054 minRunning and Fitness With Raj# 32 – Olympic Gold Medalist Abhinav Bindra discusses his journey, importance of focus, mental resilience, his current work with IOC on mental health and initiatives of Abhinav Bindra FoundationEpisode SummaryOlympic Gold Medalist Abhinav Bindra discusses his journey, importance of focus, mental resilience, his current work with IOC on mental health and initiatives of Abhinav Bindra FoundationShow Notes01:10 – The early days and initiation into the world of shooting04:10 - Facing set backs and official skepticism early, and lessons learnt07:20 – Athens Olympics and how an ill fitted tile robbed Abninav of a potential Gold Medal11:45 – Battling back injuries in the lead up to winning the World Championship in 200614:45 – Importance of meticulousness and process in achieving excellen...2020-12-1341 minRunning and Fitness With Raj# 31 – 2:24 marathoner, Doctor and Author, Dr.Mark Cucuzzella on low heart rate training, common injuries, barefoot running and mobilityEpisode Summary2:24 marathoner, Doctor and Author, Dr.Mark Cucuzzella on low heart rate training, common injuries, barefoot running and mobilityShow Notes02:10 – Dr.Mark introduces himself07:30 – How Dr.Mark adopted “MAF” method of running13:10 – Why you should do short sprints every time you run14:10 – Dr. Mark explains “awakening your (running) springs”17:50 – Common running injuries25:15 – Knee pain and knee injuries27:00 – Common issues with running form29:55 – How to improve cadence31:50 – Transitioning to barefoot and minimalist footwear running35:15 – Incorporating mobility and flexibility into your daily routine38:40 – Foam rol...2020-12-0651 minRunning and Fitness With Raj# 30 – Vijayaraghavan Venugopal, founder of “Fast & Up” brand and 2:54 marathoner, discusses nutrition, electrolytes and hydrationEpisode SummaryVijayaraghavan Venugopal, founder of “Fast & Up” brand and 2:54 marathoner, discusses nutrition, electrolytes and hydrationShow Notes02:00 – Vijay introduces himself08:10 – Foundational aspects of body and common mistakes athletes make on nutrition/hydration14:10 – Basic diet principles 19:45 – Adequate protein intake for vegetarians23:45 – Supplements for athletes29:05 – Views on hydration37:30 – Real foods v/s gels40:45 – New areas that Fast & Up is working on and around the world44:50 – Recommendations on other resourcesContact VijayInstagram: @vira75Twitter: @veira_veiraFacebook: https://www.facebook.co...2020-11-2951 minRunning and Fitness With Raj# 29 – Brodie Sharpe, physiotherapist, discusses common injuries, prevention and how to become a stronger athleteEpisode SummaryBrodie Sharpe, physiotherapist, discusses common injuries, prevention and how to become a stronger athlete, his e-book and “Run Smarter” seriesShow Notes01:45 – Brodie introduces himself04:00 – Common running injuries07:10 – How to distinguish between “good soreness” and “bad soreness”10:35 – Injury prevention 12:50 – Periodic physical evaluation, especially around strength16:45 – Views on stretching 20:55 – Role of strength and weight training25:00 – Recovery tips29:30 – Brodie’s e-book – “Universal Principles to Overcome any Injury”33:55 – Determining when to start running after an injury38:45 – Quiz Time!42:15 – Brodie’s podcast – “Run Smarter Podcast”43:25 – Rec...2020-11-2246 minRunning and Fitness With Raj# 28 – Dr.Aashish Contractor, runner, cardio rehabilitation and sports medicine expert, discusses key medical issues that athletes need to be awareEpisode Summary Dr.Aashish Contractor, runner, cardio rehabilitation and sports medicine expert, discusses key medical issues that athletes need to be awareShow Notes02:05 – Dr.Aashish introduces himself05:35 – “Exercise as medicine” - optimum dose and overdose08:20 – Factors to consider before embarking on an exercise regimen11:15 – “FITT” – Frequency, Intensity, Time and Type 13:25 – Key signals to watch for to ensure body is not put under undue stress18:45 – Causes of sudden cardiac deaths in athletes30:00 – Usefulness of heart rate as a training tool31:15 – Ways to improve heart rate33...2020-11-151h 00Running and Fitness With Raj# 27 – Gene Dykes, one of only two persons to run sub-3 hour marathon after age 70, on his running journey, training, favorite races and moreEpisode SummaryGene Dykes, one of only two persons to run sub-3 hour marathon after age 70, on his running journey, training, favorite races and moreShow Notes01:30 – Gene introduces himself05:10 – Journey after first marathon at age 58 for next few years08:10 – Approach to training before hiring a coach10:15 – Running with a coach15:40 – Running back to back races including ultras and marathons20:55 – Differences and key challenges between marathons and ultramarathons25:50 – Gene’s approach to strength training 29:20 – Recreational methods other than running30:20 – Recovery methods31:05 – Favorite races38:0...2020-11-0855 min
The Extramilest PodcastHeart Rate Training, Speedwork and Running Volume with Floris Gierman“During recovering is where the real adaptations of training are happening. That is not during the workout stress that you are putting on your body. That’s why I like this more holistic training approach, not just looking at the running component, but also at your stress levels, sleep, recovery, nutrition, hydration, all of these other elements that come into play to become an overall healthier athlete” - Floris Gierman Today is going to be a bit of a different show. I visit the Running and Fitness podcast with Raj, for me to be a guest on his sh...2020-11-0749 min
The Extramilest Podcast#40: Heart Rate Training, Speedwork and Running Volume with Floris Gierman“During recovering is where the real adaptations of training are happening. That is not during the workout stress that you are putting on your body. That’s why I like this more holistic training approach, not just looking at the running component, but also at your stress levels, sleep, recovery, nutrition, hydration, all of these other elements that come into play to become an overall healthier athlete.” – Floris Gierman Today is a bit of a different show. I visit the Running and Fitness podcast with Raj, for me to be a guest on his show. Normally I’m the one in...2020-11-0649 minRunning and Fitness With Raj# 26 – Jason Fitzgerald, 2:39 marathoner, coach and author discusses why strength training is essential for runners to improve performance and prevent injuries and how to approach strength trainingEpisode SummaryJason Fitzgerald, 2:39 marathoner, coach and author discusses why strength training is essential for runners to improve performance and prevent injuries and how to approach strength training, common mistakes and aspects of mental trainingShow Notes01:50 – Jason introduces himself06:50 – Jason explains how and why he started incorporating strength training, and its advantages12:05 – Overarching principles of strength training16:55 – Basic strength training movements, the squat and the deadlift19:40 – Why you should lift weights according to your ability, and not based on any prescription21:45 – Common mistakes in strength...2020-11-0149 minRunning and Fitness With Raj# 25 – Ajeet 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 challengesEpisode 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 pre...2020-10-2556 minRunning and Fitness With Raj# 24 – 2:44 marathoner Floris Gierman takes us thru’ the concepts of Low Heart Rate training using the Maximum Aerobic Function (MAF) methodsEpisode 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 –...2020-10-1855 minRunning and Fitness With Raj# 23 – Patrick McKeown, world famous breathing expert, discusses nasal & Buteyko breathing methods, “BOLT” score, techniques to improve breathing and Covid-19 related breathing exercisesEpisode 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 – Rec...2020-10-1152 minRunning and Fitness With Raj# 22 –“Female Ultramarathon Runner of India”, Anjali Saraogi, takes us on her inspiring journey from her early races to representing India and her training, mental approach and future goalsEpisode 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 plac...2020-10-0444 minRunning and Fitness With Raj# 21 – Combining Ayurveda and ancient practices with modern science for high-performance, health and happiness – with Mark Bunn, top athlete and bestselling authorEpisode 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”3...2020-09-2752 minRunning and Fitness With Raj# 20 – Part II with Alex Hutchinson, world famous author. How to reduce perception of effort, approaches to hydration and insights from the ‘Breaking-2 hour barrier in marathon’ projectEpisode 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...2020-09-2049 minRunning and Fitness With Raj# 19 – Part I with Alex Hutchinson, world famous author. On mind-body connection on limits to endurance performance, pain threshold & tolerance and how to improve pain toleranceEpisode 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 toleranceResou...2020-09-1345 minRunning and Fitness With Raj# 18 – Andy Blow, world class expert on nutrition and hydration, on sodium's importance, cramping and correctly planning hydration, electrolytes and caloriesEpisode 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 calorie...2020-09-0652 minRunning and Fitness With Raj# 17 – S.Ramakrishnan (Ramky), founder of Sportsmechanics, explains sports analytics, its applications, how to use it and promising new areas in sports analyticsEpisode 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 at...2020-08-3031 min
The WalkshowMarathon Running, Investing, and Underestimated Value of Compounding in Many Areas of Life with Rajagopal Anapuzha of Running and Fitness with RajThis week we are joined by my friend Rajagopal Anapuzha who joins the show from Mumbai, India. Raj is an inspirational person who has a wide variety of insights from his experiences as a financial advisor, a long distance runner and he has a podcast called Running and Fitness with Raj. Raj only started participating in marathons within the last few years which is a great lesson that it is never too late to start something new. Raj really emphasizes the value of long term consistency in both building up to participate in marathons and in building a secure fin...2020-08-301h 12Running and Fitness With Raj# 16 – Vince Varallo, runner and author, talks about his 9 year journey to sub-3 marathon, the iconic Boston marathon and mindset of elitesEpisode 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 –...2020-08-2345 minRunning and Fitness With Raj# 15 – Simon Wegerif, explains Heart Rate Variability (HRV) and its importance, “total load”, how to measure & interpret HRV and ways to improve HRVEpisode 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 – ithlet...2020-08-1644 minRunning and Fitness With Raj# 14 – 2:40s marathoner and acclaimed musician, Rory Stuart on “purposeful running” concept, “Joy of Running” course and connecting diverse interestsEpisode 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 flexibili...2020-08-0944 minRunning and Fitness With Raj#13 - Dr.Swapnil Mate, renowned Physiotherapist talks about injury prevention, common injuries, stretching protocols and recovery methodsEpisode 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...2020-08-0350 minRunning and Fitness With Raj# 12 – Dr.Stephen Seiler discusses his pioneering 8-level training hierarchy pyramid from most to least important, as well as polarized trainingWorld 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 two...2020-07-2646 minRunning and Fitness With Raj# 11 - Roopali Mehta, Nutritionist & 3:23 marathoner, discusses nutrition principles to help you become a better athleteRoopali 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; varie...2020-07-1945 minRunning and Fitness With Raj# 10 – Coach Mikael Eriksson, on how to start and progress in Triathlon: Beginner tips, key pitfalls to avoid, gear and performance improvementHalf 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...2020-07-1241 minRunning and Fitness With Raj# 9 – Coaches Aravind and Krish of "Renaissance Distance Project" on training: mileage, consistency, speed work, strength and mental trainingCoaches 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...2020-07-0540 minRunning and Fitness With Raj# 8 – Part II with Matt Fitzgerald. Matt talks about the 80/20 training principle, measurement of intensity, rate of perceived exertion and intensity distributionMatt 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 dev...2020-06-2818 minRunning and Fitness With Raj# 7 – Part I with Matt Fitzgerald. Matt talks about the 5 key diet principles, Diet Quality Score App, Supplements and recent developments on dietMatt 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 g...2020-06-2836 minRunning and Fitness With Raj# 6 – Brenda Hodge, Coach and 2:53 marathoner from USA, talks about her coaching approach, various recovery methods and how to be mentally strongBrenda 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 surrou...2020-06-2136 minRunning and Fitness With Raj# 5 – 2:53 marathoner Yash Muthiyan talks about his key training principles, switch to vegan diet and how he went from a 4:28 marathoner to a sub-3 marathonerYash talks about his 6 training principles – 1) Take it slow every step of the way 2) build a strong aerobic base, by focusing on doing majority of runs at an easy pace 3) focus on overall body conditioning thru’ yoga or strength training 4) Pay attention to a diet that works for you, like vegan diet is now working for Yash 5) Do “purposeful recovery” – to quote Yash, “recovery day is the absence of a hard workout but it is not the presence of indulgence” 6) do mental training during your workouts. He goes on to discuss "Pftizinger's" training method, his switch to vegan diet and is role as...2020-06-1536 minRunning and Fitness With Raj# 3 - Luke Humphrey, coach and 2:14 marathoner, discusses various aspects of Hanson's Marathon MethodWorld class coach and elite runner Luke Humphrey discusses his marathon training philosophy which has helped tens of thousands of runners achieve their personal best. He discusses cumulative fatigue; how the long run of 16 miles fits within the overall structure; why running long runs more than 3 hours is often detrimental to the athlete; the importance of mentally training to deal with the discomfort of a marathon race and how to fit in strength training and drills. Show Notes00:20 – Introduction to Luke2:00 – Luke talks about his running and coaching background4:45 – Principles of Hanson’s Marathon...2020-06-0844 minRunning and Fitness With Raj# 4 - Amit Mehta (Founder, Unived) on Nutrition, Hydration and SupplementsAmit explains the importance of focusing on your whole kinetic chain while running and exercising and explains the importance of strength training and how to mix it in with your training. We discuss the concept of energy availability and then move on to supplementation and discuss the importance of certain vitamins like B12, D3 and how caffeine can be used to enhance performance. We also talk about when to use Energy Gels and when to use real foods. We then discuss certain specific areas women athletes need to focus on. Finally Amit talks about the importance of understanding what y...2020-06-0851 minRunning and Fitness With Raj# 2 - Sharda & Mahesh (Founders of Sepalika), on foundational aspects of body, nasal breathing, right food choices and supplementation.Sharda Agarwal and Mahesh Jayaraman are the founders of “Sepalika”, a leading online healthcare platform. In this episode, Sharda and Mahesh share high quality and practical advice on foundational principles of body; discuss why nasal breathing is better during exercise; give nutrition and hydration principles anyone can follow; discuss what food and health supplements work; highlight certain specific aspects that women endurance athletes need to be aware of and share some of the experts they follow, podcasts they listen to and book recommendations. Show Notes1:20 – Sharda introduces “Sepalika” and functional medicine3:45 – Mahesh talks about...2020-06-0855 minRunning and Fitness With Raj# 1 - Welcome to Running and Fitness with RajWelcome to Running and Fitness with Raj! I am Raj, your host from Mumbai in India. This is an introductory episode, and gives you details on how the podcast will be structured, what you can look forward to and some of the exciting guests already lined up! I am an avid runner, and keen student of running, fitness, health and endurance activities. I have benefitted greatly from listening to podcasts, and this is a passion project of mine. We will interview great guests - coaches, nutritionists, strength training experts, psychologists, scientists and of course, runners and other...2020-05-2906 min