The Strength Running Podcast

Max Stoneking is a practicing physical therapist at Elite Edge Coaching, former collegiate swimmer, and coach to runners and triathletes. 

He writes the Study & Sport substack and posts regularly on X here.

This episodes features Max and Jason taking your questions: 

• Are Yasso 800's a good predictor workout for marathoners? Are there better options?
• What is the ideal tapering strategy?
• How can runners best warm up for different types of runs, workouts, and races?
• Best practices for treating hip injuries
• More!

To contribute to future Q&A episodes, follow Jason on X or Instagram.

Thanks Boulderthon!

Boulderthon is a top 10 race in America according to USA Today and one of the best fall marathons according to Runner's World. With a 5k, 10k, half marathon, and marathon, Boulderthon offers an amazing fall destination race weekend right at the foothills of the Rockies. Use code STRENGTH20 for $20 off the marathon or half marathon.

Join me in Boulder, one of the top running destinations in the country, on September 27th, to experience the tight knit running community here, race on the epic streets of Boulder, and finish on historic Pearl Street. While I live in Denver, I travel to boulder probably once a week to run. It's arguably one of the best running locations in the United States.

There'll probably be cool and crisp fall weather for racing fast, too. And don't worry, Boulderthon is a BQ-eligible, USA Track & Field Sanctioned Event.

Boulderthon is on track to sell out again this year so don't miss out. Use code STRENGTH20 to save $20 on the marathon or half-marathon here and I hope to see you in Boulder this fall.

Thank you Kila!

Kila offers the world's lightest insoles. Made with super shoe foam, they're 65-70% lighter than most orthotics and worn by elite runners like UTMB champ Tom Evans.

Go to kilarun.com and use code STRENGTHRUNNING for $50 your first pair.

Truthfully, I'm skeptical of insoles. I once had orthotics and they were heavy, they gave me blisters, and they weren't comfortable at all. Most importantly: they didn't help me.

Kila is different: lighter, more comfortable, with no doctor visits and no hassles with insurance.

All you need to do is scan your feet at home using your iPhone. It takes less than 5 minutes and Kila then uses a lab to design your insoles, build them from scratch, and ship them directly to you.

If you're already wearing insoles, Kila's are a game-changer. Level up your insole game with the lightest custom insoles on the market - no clinic markup, no visit to a specialist, and you get the benefit and comfort of super shoe foam.

Go to kilarun.com and use code STRENGTHRUNNING to upgrade your insoles and save $50 on your first pair.

Thank you Previnex!

Get yourself 15% off your first purchase with code jason15 here. Previnex is a unique supplement company - one that I trust because they do things differently when they don't have to. Their products use clinically proven ingredients, are tested before and after formulation, and they donate vitamins to needy kids.

Maybe more importantly, their products do what they say they're going to do. Listen to this feedback about Joint Health Plus!

"My ankle and knee pain was completely gone in a week. Amazing!" - Kim

"I thought I was on the verge of having to give up running due to severe hip pain and luckily discovered Previnex - complete game changer for me!" - Anna

"I am so grateful for Joint Health Plus! As a certified fitness professional and still an extremely active, competitive amateur athlete, I was getting discouraged with an increase in pain simply kneeling down, or bending down to the floor and getting back up while assisting clients, or in my own training! Once deciding to give this product a try, I was floored when I finally noticed I was not bracing in anticipation of pain when I had to kneel down; not whincing in discomfort upon standing! Thank you, Prevenix!" - Jessica

Joint Health Plus is so powerful because the main active ingredient is clinically proven to reduce joint pain, reduce joint stiffness, and improve joint flexibility in just 7-10 days. It's also clinically proven, not just tested, but actually proven in double-blinded, placebo- controlled studies to protect joint cartilage from breaking down during exercise.

You can get 15% off your first Previnex purchase by using code jason15 at checkout. Visit previnex.com. Previnex offers a 30-day money back guarantee where if you don't feel benefits on their product you get your money back no questions asked. And keep sending in those testimonials. They fire me up!

Jason was recently a guest on the Restoring Human Movement Podcast about: 

• Strength training structure + mistakes (ideal for endurance runners)
• Why strength train in the first place? 
• Protein needs for runners (age, activity, etc.)
• The type of strength training that improves running economy

Thank you to Dr. Mandy Riehl for hosting an amazing discussion!

Learn more about strength training here.

Thank you Kila!

Kila offers the world's lightest insoles. Made with super shoe foam, they're 65-70% lighter than most orthotics and worn by elite runners like UTMB champ Tom Evans.

Go to kilarun.com and use code STRENGTHRUNNING for $50 your first pair.

Truthfully, I'm skeptical of insoles. I once had orthotics and they were heavy, they gave me blisters, and they weren't comfortable at all. Most importantly: they didn't help me.

Kila is different: lighter, more comfortable, with no doctor visits and no hassles with insurance.

All you need to do is scan your feet at home using your iPhone. It takes less than 5 minutes and Kila then uses a lab to design your insoles, build them from scratch, and ship them directly to you.

If you're already wearing insoles, Kila's are a game-changer. Level up your insole game with the lightest custom insoles on the market - no clinic markup, no visit to a specialist, and you get the benefit and comfort of super shoe foam.

Go to kilarun.com and use code STRENGTHRUNNING to upgrade your insoles and save $50 on your first pair.

Thank you LMNT!

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

And DOUBLE big news! Their newest flavor Lemonade Salt is now permanently available (it's now my favorite). They're also offering 12oz cans of sparkling LMNT water that has half the sodium concentration of a packet. Check them out.

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

LMNT is my favorite way to hydrate. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff.

Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out LMNT to get a free sampler pack and get your hydration optimized for the upcoming season.

Thanks Boulderthon!

Boulderthon is a top 10 race in America according to USA Today and one of the best fall marathons according to Runner's World. With a 5k, 10k, half marathon, and marathon, Boulderthon offers an amazing fall destination race weekend right at the foothills of the Rockies. Use code STRENGTH20 for $20 off the marathon or half marathon.

Join me in Boulder, one of the top running destinations in the country, on September 27th, to experience the tight knit running community here, race on the epic streets of Boulder, and finish on historic Pearl Street. While I live in Denver, I travel to boulder probably once a week to run. It's arguably one of the best running locations in the United States.

There'll probably be cool and crisp fall weather for racing fast, too. And don't worry, Boulderthon is a BQ-eligible, USA Track & Field Sanctioned Event.

Boulderthon is on track to sell out again this year so don't miss out. Use code STRENGTH20 to save $20 on the marathon or half-marathon here and I hope to see you in Boulder this fall.

Plantar fasciitis is a common running injury presenting with pain and tightness at the heel and alongside the underside of the foot. It's not fun.

Dr. Mandy Riehl is here to help you prevent and treat plantar fasciitis:

• What causes plantar fasciitis?
• How do we keep feet healthy when we're running so much?
• Ideal mobility + strength exercises for feet
• Foot mobility
• Shoe choices and how they impact your foot health

For even more recovery and prevention ideas, download our Little Black Book of Recovery & Prevention. 

Mandy Riehl is a doctor of chiropractic, former D1 track and cross country, and current cross country coach who's won multiple "Coach of the Year" awards. She treats patients at Performance Place Sports Care (or follow on IG).

Thank you Altra!

New customers can get 10% off your entire order with code jason10 here. I've been wearing Altra shoes for years - I absolutely love the roomy toe box that leaves extra room for my feet to move more naturally. 

And these shoes look distinct compared to other shoes: they're shaped like actual feet. They can give your feet just what they need, especially if you want a roomier toebox because of bunions or a hammer toe, or just wanting more comfort.

Altra shoes aren't just zero-drop anymore, either. They have 4mm heel-toe drop models and I've found that this is my personal sweet spot. I love shoes that have between 4 and 8mm so the FWD Via 2 are quickly becoming my favorite pair.

And plus, I do actually like the 0 drop Altras for walking and casual wear - like a quick trip to the grocery store. They're a training tool to help me build foot strength, promote a more natural gait, and give my foot the room it needs to expand naturally. 

I've partnered with Altra to get new customers 10% off your next order. Go to Altrarunning.com and use code jason10 to save 10% today. Stay out there!

Thank you Previnex!

Get yourself 15% off your first purchase with code jason15 here. Previnex is a unique supplement company - one that I trust because they do things differently when they don't have to. Their products use clinically proven ingredients, are tested before and after formulation, and they donate vitamins to needy kids.

Maybe more importantly, their products do what they say they're going to do. Listen to this feedback about Joint Health Plus!

"My ankle and knee pain was completely gone in a week. Amazing!" - Kim

"I thought I was on the verge of having to give up running due to severe hip pain and luckily discovered Previnex - complete game changer for me!" - Anna

"I am so grateful for Joint Health Plus! As a certified fitness professional and still an extremely active, competitive amateur athlete, I was getting discouraged with an increase in pain simply kneeling down, or bending down to the floor and getting back up while assisting clients, or in my own training! Once deciding to give this product a try, I was floored when I finally noticed I was not bracing in anticipation of pain when I had to kneel down; not whincing in discomfort upon standing! Thank you, Prevenix!" - Jessica

Joint Health Plus is so powerful because the main active ingredient is clinically proven to reduce joint pain, reduce joint stiffness, and improve joint flexibility in just 7-10 days. It's also clinically proven, not just tested, but actually proven in double-blinded, placebo- controlled studies to protect joint cartilage from breaking down during exercise.

You can get 15% off your first Previnex purchase by using code jason15 at checkout. Visit previnex.com. Previnex offers a 30-day money back guarantee where if you don't feel benefits on their product you get your money back no questions asked. And keep sending in those testimonials. They fire me up!

Alistair Brownlee is the greatest male triathlete to ever live. 

He's a 2x Olympic Gold Medalist, 4x World Champion in both individual and team titles, a 4x European Champion, and the 2014 Commonwealth Champion. He's the only male athlete to have completed the grand slam of triathlon championships with Olympic, World, and Continental wins.

He is also the cofounder of True Fuels, a performance nutrition company.

In this conversation, we focus on heat training:

• Heat training differences between runners and triathletes
• Cooling strategies vs. heat training
• The value of sweat tests
• How to adjust your fueling needs based on heat

Resources & Links:

• Follow Alistair on Instagram
• Physiologist Brady Holmer on heat training
• Heat training 101
• Training programs for runners

Thank you Kila!

Kila offers the world's lightest insoles. Made with super shoe foam, they're 65-70% lighter than most orthotics and worn by elite runners like UTMB champ Tom Evans.

Go to kilarun.com and use code STRENGTHRUNNING for $50 your first pair.

Truthfully, I'm skeptical of insoles. I once had orthotics and they were heavy, they gave me blisters, and they weren't comfortable at all. Most importantly: they didn't help me.

Kila is different: lighter, more comfortable, with no doctor visits and no hassles with insurance.

All you need to do is scan your feet at home using your iPhone. It takes less than 5 minutes and Kila then uses a lab to design your insoles, build them from scratch, and ship them directly to you.

If you're already wearing insoles, Kila's are a game-changer. Level up your insole game with the lightest custom insoles on the market - no clinic markup, no visit to a specialist, and you get the benefit and comfort of super shoe foam.

Go to kilarun.com and use code STRENGTHRUNNING to upgrade your insoles and save $50 on your first pair.

Thank you MOBO Board!

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

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

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

Thank you LMNT!

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

And DOUBLE big news! Their newest flavor Lemonade Salt is now permanently available (it's now my favorite). They're also offering 12oz cans of sparkling LMNT water that has half the sodium concentration of a packet. Check them out.

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

LMNT is my favorite way to hydrate. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff.

Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out LMNT to get a free sampler pack and get your hydration optimized for the upcoming season.

Jen Perez is the co-owner of Gait Happens, a clinician, as well as the co-owner of Kinetic Chiropractic in Lafayette, CO. She holds a Doctor of Chiropractic Degree and has experience working with Olympic and professional track and field athletes.

We discuss: 

• Should runners worry about foot strength?
• Her best exercises for strengthening the foot
• Tools, products, and shoes that promote foot strength
• Drills and mobility work for the feet
• How supershoes affect the function of your feet

Resources & Links from the show: 

• Follow Jen and Gait Happens on Instagram
• How 9 elite athletes stay healthy & recover
• Foot strengthening exercises for runners
• Follow Gait Happens on YouTube

Thank you Altra!

New customers can ge 10% off your entire order with code jason10 here. I've been wearing Altra shoes for years - I absolutely love the roomy toe box that leaves extra room for my feet to move more naturally. 

And these shoes look distinct compared to other shoes: they're shaped like actual feet. They can give your feet just what they need, especially if you want a roomier toebox because of bunions or a hammer toe, or just wanting more comfort.

Altra shoes aren't just zero-drop anymore, either. They have 4mm heel-toe drop models and I've found that this is my personal sweet spot. I love shoes that have between 4 and 8mm so the FWD Via 2 are quickly becoming my favorite pair.

And plus, I do actually like the 0 drop Altras for walking and casual wear - like a quick trip to the grocery store. They're a training tool to help me build foot strength, promote a more natural gait, and give my foot the room it needs to expand naturally. 

I've partnered with Altra to get new customers 10% off your next order. Go to Altrarunning.com and use code jason10 to save 10% today. Stay out there!

Thank you Previnex!

Get yourself 15% off your first purchase with code jason15 here. Previnex is a unique supplement company - one that I trust because they do things differently when they don't have to. Their products use clinically proven ingredients, are tested before and after formulation, and they donate vitamins to needy kids.

Maybe more importantly, their products do what they say they're going to do. Listen to this feedback about Joint Health Plus!

"My ankle and knee pain was completely gone in a week. Amazing!" - Kim

"I thought I was on the verge of having to give up running due to severe hip pain and luckily discovered Previnex - complete game changer for me!" - Anna

"I am so grateful for Joint Health Plus! As a certified fitness professional and still an extremely active, competitive amateur athlete, I was getting discouraged with an increase in pain simply kneeling down, or bending down to the floor and getting back up while assisting clients, or in my own training! Once deciding to give this product a try, I was floored when I finally noticed I was not bracing in anticipation of pain when I had to kneel down; not whincing in discomfort upon standing! Thank you, Prevenix!" - Jessica

Joint Health Plus is so powerful because the main active ingredient is clinically proven to reduce joint pain, reduce joint stiffness, and improve joint flexibility in just 7-10 days. It's also clinically proven, not just tested, but actually proven in double-blinded, placebo- controlled studies to protect joint cartilage from breaking down during exercise.

You can get 15% off your first Previnex purchase by using code jason15 at checkout. Visit previnex.com. Previnex offers a 30-day money back guarantee where if you don't feel benefits on their product you get your money back no questions asked. And keep sending in those testimonials. They fire me up!