Running and Fitness With Raj

Running and Fitness With Raj

A Running, Fitness and Health Show, focused on delivering actionable and specific advice to listeners. This show will be interview based, and our guests will include elite runners and athletes, top coaches, scientific experts, nutritionists, sports psychologists and health and well-being professionals. The podcast will be of great value to age-group athletes who can incorporate the learnings and insights from this show in their daily training and living. The show is hosted by Raj (Rajagopal Anapuzha) who is an accomplished age-group runner and coach, multiple times Boston Marathon Qualifier and a top 5 age-group finisher at Mumbai Marathon.

Episodes

October 25, 2021 44 min

Episode Summary
Paula Radcliffe, running legend and former world record holder in the marathon on her role models, career, key races and dealing with challenges

Show Notes
01:45 – Early influencers and start of distance running
05:15 – Coach Alex Stanton
07:05 – Turning professional
09:00 – Mental make-up of Paula, the athlete
11:45 – Dealing with setbacks in training and racing
14:15 – Marathon running strategy
16:15 – Early and sustained ...

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Episode Summary
Prof. Andrew Jones on nitrate supplementation, beetroot for performance enhancement, critical power and “Breaking-2” project

Show Notes
01:10 – Dr. Jones introduces himself and talks about his current work 
03:30 – How Dr. Jones started his research on nitrate supplementation
06:40 – Natural availability of nitrate in the body
08:20 – Timing nitrate supplementation
12:50 – How much nitrate supplementation to take
14:20 – Ph...

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Meb Keflezighi, running legend, on his role models, career highlights, being an older athlete and his books

Show Notes
01:00 – Early life and influences
02:25 – Getting into running in the United States
04:15 – Turning professional
05:55 – Winning Silver Medal at Athens Olympics 2004
08:10 – Dealing with injury: 2008 Olympic Trials
11:30 – Winning Boston Marathon in 2014
14:45 – Being an older competitive runner
17:20 – “26 M...

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Episode Summary
Christie Aschwanden, science journalist and author of "Good to Go" deconstructs recovery: What works, what is marketing hype and steps you can take around recovery

Show Notes
01:55 – Christie introduces herself
05:30 – Why Christie wrote a book on recovery
12:10 – Things that surprised Christie around recovery 
17:15 – Thoughts about stretching
20:50 – How to approach hydration
28:30 – Fueling after training: Is the...

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Episode Summary
Dr. Tim Noakes, legendary scientist, on overhydration, central governor theory, “low carb, high fat” diet, diabetes and heart disease

Show Notes
02:00 – Dr. Noakes introduces himself and talks about his early influences
10:55 – “Hyponatremia”: What is it, and why is it important?
18:20 – “Central Governor” theory
28:25 – Low Carb High Fat Diet (LCHF)
34:05 – Broad guidelines on LCHF
36:45 – Views on lipid hypothesis and lin...

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Episode Summary
Dr.Satyanand Shastri, renowned lung surgeon, on respiratory health, its importance and how maintain a healthy respiratory system

Show Notes
01:15 – Dr. Shastri introduces himself
02:15 – Why is respiratory health important?
06:35 – Over-arching principles for respiratory health
13:30 – Improving your immediate environment for good quality air
18:35 – Advantages of nasal breathing
25:20 – How to deal with air pollution?
30:55...

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Episode Summary
Bart Yasso, the running legend, on his career, motivation, favorite races, Yasso 800s and his books

Show Notes

01:15 – How it all started for Bart
04:35 – Bart’s key motivational factors
06:00 – Advice to new runners
08:40 – How to deal with running frustrations?
13:10 – Bart’s love for trail running
15:00 – Favorite races
18:20 – Comrades: The greatest footrace in the world
21:25 – “Yasso 800s”
26:10 – How to plan ‘Yasso 800s...

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Episode Summary
Madhur Kotharay, multi-decade marathoner on supplements for health and performance

Show Notes
01:05 – Madhur introduces himself
04:00 – Madhur shares a few running anecdotes 
11:25 – Supplements: Why they work?
16:40 – Key supplements for everyone
31:15 – Caffeine: A key performance enhancing supplement
33:15 – Beetroot for performance enhancement
35:15 – “i-Race” to check your relative running performance
38:25 – Knee issues...

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Episode Summary
Dr. Michael Snyder, Chair of Genetics at Stanford University, on importance of biomonitoring of health parameters, continuous glucose monitoring, wearables and ageing

Show Notes

01:10 – Dr.Snyder introduces himself and his current areas of work
02:00 – Importance of wearables for health monitoring
06:20 – The most important health parameters to monitor
11:55 – Continuous glucose monitoring (CGM)
17:45 – Age at which you sh...

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Episode Summary
Keith Bateman, World Records holder, coach and author on the critical importance of good running technique

Show Notes
01:35 – Keith introduces himself
06:15 – Most important running technique: Avoid over-striding
07:45 – Over-striding and why it is bad for running
12:30 – How to determine over-striding?
15:40 – Side-on video recording to determine over-striding
22:05 – Fundamentals of good running technique
24:55 – Structure...

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Episode Summary
Sage Canaday, elite runner and coach, on his running journey and coaching methods

Show Notes
01:25 – Sage introduces himself
03:25 – Learnings from coaching
05:20 – How Sage evaluates a new athlete
07:20 – Overarching training principles
09:15 – Preferred measure of effort
11:10 – Challenges faced when switching terrains and distances
12:55 – Mental challenges between different events
14:45 – Typical training week in a marath...

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Episode Summary
Mihira Khopkar, accomplished nutritionist, on pillars of nutrition, planning nutrition for elite athletes and related topics

Show Notes
01:55 – Mihira introduces herself
06:30 – Basic nutrition principles 
09:35 – Four pillars of building a nutrition plan
15:40 – Proteins: how to plan and options
22:45 – Planning your fats
26:25 – Evaluating different diets
32:30 – Planning nutrition for elite athletes
35:35 – Combining weigh...

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Episode Summary
Greg McMillan, world renowned running coach, on his training philosophy, running pace calculator and how to become a better runner

Show Notes
01:05 – Coach Greg introduces himself
02:25 – Differences between real world coaching and academic coaching concepts
04:30 – How Coach Greg evaluates a new athlete
06:55 – Overarching training principles
10:35 – Key workouts which benefit runners
13:40 – How Coach Greg developed his r...

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Episode Summary
Dr. Martin Ian Jones on elevating human performance

Show Notes
01:00 – Dr. Jones introduces himself
03:35 – Foundational principles of elevating performance
05:45 – Importance of sleep in elevating performance
09:25 – Psychology of elevating performance
15:00 – Practicing skills like self-talk
18:00 – Focusing on developing your cognitive skills
26:00 – Transferability of cognitive skills across different aspects of life
28:3...

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Episode Summary
Olympics Special - Part II: Nitin Sanker, Olympics aficionado, discusses India’s prospects at Tokyo 2020

Show Notes
01:00 – Prospects in Wrestling
13:50 – Prospects in Shooting
26:00 – Summary of medal prospects from “top 8” sports
28:45 – Prospects in the other 10 sports?
34:10 – Listener questions

Follow Nitin
Facebook: https://www.facebook.com/nitin.sanker
LinkedIn: https://www.linkedin.com/in/nitinsanker/

Contact Details f...

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Episode Summary
Olympics Special - Part I: Nitin Sanker, Olympics aficionado, discusses India’s prospects at Tokyo 2020

Show Notes
01:05 – Nitin introduces himself
03:30 – Overall Indian Olympics squad and highlights
06:30 – Prospects in Athletics
10:40 – Prospects in Weightlifting
12:15 – Prospects in Hockey
13:35 – Prospects in Archery
19:10 – Prospects in Badminton
25:55 – Prospects in Boxing

Follow Nitin
Facebook: https://www.facebook.com/...

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Episode Summary
Dr. Thomas ‘Tinman’ Schwartz, renowned running coach, on his training methods and how to become a better runner

Show Notes
01:00 – Coach Tinman introduces himself and coaching from his High School days
12:25 – Key training principles: Critical velocity, longer intervals and training all systems
32:50 – Distinction between endurance and stamina
35:15 – Establishing your race pace
39:15 – Developing confidence in your race...

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Episode Summary
Keshav Manik Tahla, 1000-time half marathoner, on his training with low heart rate and his journey
Show Notes
01:10 – Keshav introduces himself
02:35 – Embarking on 1000 half marathons
05:25 – Low Heart Rate training
09:35 - # of hours of training with low heart rate
17:00 – Combining Intermittent fasting with low heart rate training
18:05 – Challenges faced in the journey to 1000 half marathons
24:00 – Injury set backs
28:00...

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Episode Summary
Kun Li and Evan Schwartz of “Stryd”, on running with power, its advantages, key power training metrics and improving by running with power

Show Notes
00:50 – Evolution of Stryd running power meter
05:30 – What is running with power?
07:35 – What does running power wattage represent?
10:05 – Advantages of training with running power
13:20 – Running power as a proxy for metabolic power
17:20 – Power Duration Curve and its imp...

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Episode Summary
Deepak Raj, Co-founder of “Yoska” coaching, sub-3 marathoner and top triathlete, on his coaching philosophy and how to transition to triathlon

Show Notes
01:30 – Deepak introduces himself
03:30 – Transition into coaching
05:25 – Initial challenges transitioning to triathlon
08:30 – How to choose your first your triathlon distance
10:15 – Overarching training principles
13:25 – Apportioning training time between 3 discipline...

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