Running and Fitness With Raj

Episode Summary

Highlights 2021 – Part I: Highlights from our episodes with super-elite runners Deena Kastor, Meb Keflezighi and Paula Radcliffe

Show Notes

01:40 – Deena Kastor
13:55 – Meb Keflezighi
22:48 – Paula Radcliffe

Full episodes

Episode 53 with Deena Kastor: https://www.buzzsprout.com/273726/8527111
Episode 75 with Meb Keflezighi: https://www.buzzsprout.com/273726/9338221
Episode 77 with Paula Radcliffe: https:/...

Episode Summary
Simon Wegerif, explains Heart Rate Variability (HRV) and its importance, concept of  “total load”, how to measure & interpret HRV and ways to improve HRV. He discusses sympathetic and parasympathetic body systems, as well as “ithlete pro”.

Show Notes

01:00 – Simon introduces himself
03:40 – What is Heart Rate Variability (HRV)?
05:30 – Concept of total load 
10:10 – HRV’s link to total lo...

Episode Summary
Sonya Dutta Choudhury, author and book lover, discusses her favorite running and sports books

Show Notes
01:50 – Sonya introduces herself and her relationship with running
12:20 – Key aspects that Sonya looks for in running and sports books
16:30 – Born to Run by Christopher McDougall
20:00 – Running with the Kenyans by Adharanand Finn
22:20 – Paula: My Story So Far by Paula Radcliffe
25:3...

Episode Summary
Brad Barton, world record holder in the mile 50 year age-category, on his coaches, training and goals 

Show Notes
02:00 – Brad introduces himself
06:30 – Influencers on Brad’s career
12:35 – Coach Hislop and his impact on Brad
14:40 – Training principles 
20:10 – Overstriding 
28:00 – Typical training week of Brad
34:55 – Core training
36:00 – Nutrition
38:35 – Current goals of...

Episode Summary
Joe Friel, world renowned coach, founder of “Training Peaks” and  author of “Fast After 50”, on how to train to stay fit and healthy as you age

Show Notes
01:35 – Joe introduces himself
03:55 – Early influencers
06:20 – Background to Joe’s book, “Fast After 50”
13:05 – How to stay fit and healthy as you age
17:40 – How to go about High Intensity training
27:05 – Thoughts on diffe...

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 s...

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 sup...

Episode Summary

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

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

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
2...

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 ...

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

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 – “Ya...

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 relativ...

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 (C...

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...

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 differe...

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 f...

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:...

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 cog...