Running and Fitness With Raj (Rajagopal Anapuzha)

Show details Episodes (83)Links (425)RSS Check (58%)Related content (100)

Explore every episode of Running and Fitness With Raj

Dive into the complete episode list for Running and Fitness With Raj. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.

	Pub. Date	Title	Duration
	07 Jun 2020	# 2 - Sharda & Mahesh (Founders of Sepalika), on foundational aspects of body, nasal breathing, right food choices and supplementation.	00:55:21
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 Notes* 1:20 – Sharda introduces “Sepalika” and functional medicine 3:45 – Mahesh talks about how he helped Sharda with a chronic migraine, and how that association led to them forming Sepalika 6:25 – Foundational aspects of body – digestion; blood sugar regulation; metabolic flexibility; importance of right type/amount of fat in diet and right type of hydration 15:50 – Advantages of nasal breathing during exercise 25:15 – Basic principles of nutrition to follow; how to balance carbs, proteins and fats in your diet; how to hydrate correctly with right amount of electrolytes; what to look for in protein supplements 35:25 – Supplements that work for athletes like Ashwagantha and Magnesium 41:05 – Specific guidance to women athletes 47:00 – Quiz Time! 50:00 – Resources that Sharda and Mahesh use like books, podcasts and other materials *Links to Resources Discussed* Dr. Mark Hyman - https://drhyman.com/ Mark Sisson - https://www.marksdailyapple.com/ Eckhart Tolle - https://eckharttolle.com Thich Naht Hahn - https://plumvillage.org Dr. John Douillard - https://lifespa.com Dr. Peter Attia - https://peterattiamd.com Dave Asprey – “Bulletproof Radio” podcast - https://blog.daveasprey.com/category/podcasts/ *Contact Details for Sepalika* Website: sepalika.com Email: info@sepalika.com Facebook: https://www.facebook.com/sepalikahealth/ Instagram: https://www.instagram.com/sepalikahealth/ *Follow Raj* WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh Email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox
	29 May 2020	# 1 - Welcome to Running and Fitness with Raj	00:06:55
Welcome 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 athletes! The podcast will be interview based and I want to give you actionable and specific advice. Which in turn you can incorporate into your training and life. Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. *Follow Raj* WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh Email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser Listen Notes
	07 Jun 2020	# 4 - Amit Mehta (Founder, Unived) on Nutrition, Hydration and Supplements	00:51:00
Amit 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 you do through the day after your run or exercise is vitally important for your development. *Show Notes* 2:00 – Introduction by Amit about Unived and himself 4:35 – Importance of focus on whole kinetic chain for runners 7:35 – How to balance Strength Training and Run Training 9:35 – Importance of ‘energy availability’ for athletes 13:45 – What are the key aspects that older athletes need to focus on 16:40 – Protein supplementation 20:15 – Hydration and electrolytes 28:00 – Importance of B-12 and D3 supplements and using caffeine 31:15 – When to use Gels, and when to use real foods 34:25 – How to determine how much salt/sodium you need 36:45 – Key focus areas for Women runners and athletes 39:45 – Importance of rest and recovery for maximum benefits from training 42:45 – Quiz Time! 46:20 – Book Resources that Amit uses *Links to Resources Discussed* Matt Fitzgerald: 80/20 Running Alex Hutchison: Endure: Mind, Body and the Curiously Elastic Limits of Human Performance *Contact Details for Unived and Amit* Email: info@unived.in Website: Unived.in Instagram: @univedsports Facebook: Unived Instagram Amit Mehta @rrunn *Contact Details for Running and Fitness with Raj* WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh Email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict
	07 Jun 2020	# 3 - Luke Humphrey, coach and 2:14 marathoner, discusses various aspects of Hanson's Marathon Method	00:44:22
World 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 Notes 00:20 – Introduction to Luke 2:00 – Luke talks about his running and coaching background 4:45 – Principles of Hanson’s Marathon Method; the concept of “cumulative fatigue”; importance of running each training run at the right pace 9:25 – Luke explains why the longest run in his training plan is 16 miles and how that fits into the overall structure of the plan 13:20 – Luke discusses why long runs more than 3 hours is not required and the increased risk of potential injury and not having enough recovery time for runs longer than 3 hours 17:25 – Workouts that help assess your race readiness, which are the “ladder” speed workout and the 10 mile marathon pace tempo runs 20:40 – The importance of training yourself mentally to accept discomfort during training runs and avoiding negative self-talk 24:25 – Key aspects of strength training 29:15 – Importance of running drills and how to incorporate them in your training 32:10 – Luke recommends the book “Roar” by Dr. Stacy Sims for Women Athletes and highlights the importance of Leucine protein for women athletes 33:45 – Quiz Time! 38:10 – Luke gives his recommendations on books, YouTube channels and podcasts, and talks about the resources he provides via his website, podcasts, blogs and Facebook group Resources discussed Books “Hanson’s Marathon Method” by Luke Humphrey “Roar” by Stacy Sims “The Champion Mindset: An Athlete’s Guide to Mental Toughness” by Joanna Zeiger “Endure” by Alex Hutchison “Running Rewired” by Jay Dicharry Pogo Physio YouTube Channel by Brad Beer “Final Surge” Podcast Contact Luke Humphrey Website: lukehumphreyrunning.com Twitter: @LucusHumphrey Instagram: @lukehumphreyhmm Facebook Group: LHR Running Group *Contact Details for Running and Fitness with Raj* WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh Email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj Listen and Subscribe Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	14 Jun 2020	# 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 marathoner	00:36:18
Yash 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 a trainer and pacer. *Show Notes* 1:35 – Introduction to Yash 3:55 – Yash talks about his 6 training principles 11:25 – Yash talks about his switch to vegan diet and the benefits it has given him 15:00 – Yash discusses Pftizinger’s plans 22:00 – Yash talks about using “Nike Training Club” App for his conditioning work, and how he mixes yoga into his routine 26:35 – How Yash got involved with Nike Run Club and his experience of training runners and pacing marathons 29:55 – Quiz Time! 32:40 – Yash recommends books, YouTube channels and podcasts *Books* Advanced Marathoning by Pete D. Pftizinger (Amazon Link) Bounce: The Myth of Talent and the Power of Practice by Matthew Syed (Amazon Link) Shoe Dog: A Memoir by the Creator of NIKE (Amazon Link) 80/20 Running: Run Stronger and Race Faster By Training Slower by Matt Fitzgerald (Amazon Link) Runner’s World Blog Gwen Jorgensen's YouTube Channel *Podcasts* Sweat Elite The Morning Shakeout Podcast Nike Training Club App *Contact Details for Running and Fitness with Raj* Email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts
	21 Jun 2020	# 6 – Brenda Hodge, Coach and 2:53 marathoner from USA, talks about her coaching approach, various recovery methods and how to be mentally strong	00:36:50
Brenda 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 Notes* 00:45 – Brenda introduces herself 4:25 – 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 athletes 14:15 – Key recovery principles – take down weeks; sleep well; take protein; use salt baths 18:35 – Mental Training – believe in yourself; be thankful; don’t let surroundings put you down; stay calm and relaxed; countdown the race 25:25 – Most memorable and worst moments in Brenda’s running 30:40 – Quiz Time! 33:25 – Brenda recommends books and websites *Contact Brenda* https://run717.com/ Instagram: @runsevenoneseven *Resources Discussed* *Websites* Runner’s Connect https://runnersconnect.net/ Run Farther and Faster http://www.runfartherandfaster.com/ Boston Buddies Facebook Group https://www.facebook.com/groups/BostonMarathonTraining Books Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach by Brad Hudson *Contact Details for Running and Fitness with Raj* Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh Email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter: @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	28 Jun 2020	# 7 – Part I with Matt Fitzgerald. Matt talks about the 5 key diet principles, Diet Quality Score App, Supplements and recent developments on diet	00:36:44
Matt 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 Notes* 1:40 – 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 people 7:05 – 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 get the best nutrient mix this way 9:30 – 2nd diet principle – “Eat Quality” – eat high quality food which gives the best balance of nutrients 11:15 – “Diet Quality Score” App (DQS). This is an app to score your daily diet based on food categories 13:05 – 3rd diet principle – “Eat carb-centered”. Elites’ diet is centered around good quality carbs to ensure adequate energy availability 15:30 – 4th diet principle – “Eat Enough”. Ensure you get adequate energy to support your physical activities 17:45 – 5th diet principle – “Eat Individually”. The first four principles are universal, and within that, depending on individual preferences, culture, values, there is a lot of room to choose your diet. 20:30 – The classification of food groups into 10 categories from the highest to the lowest 24:05 – Supplements – Iron (if deficient); Vitamin D are important for overall health. Beet root is helpful for endurance performance. 28:35 – Updates after the publication of “Endurance Diet” book 32:00 – Matt talks about his latest book “Running the Dream”. The book is about his training with elites during the summer of 2017 at Flagstaff, Arizona, culminating with the race at Chicago Marathon 2017 Resources Discussed Matt Fitzgerald’s Books Running the Dream (Amazon Link) The Endurance Diet (Amazon Link) 80/20 Running (Amazon Link) Diet Quality Score App Final Surge Podcast Interview with Matt - https://blog.finalsurge.com/podcast-60-matt-fitzgerald-ben-rosario/ *Matt’s website* www.mattfitzgerald.org *Contact Details for Running and Fitness with Raj* Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh Email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram @runningandfitnesswithraj Twitter @RunningRaj
	28 Jun 2020	# 8 – Part II with Matt Fitzgerald. Matt talks about the 80/20 training principle, measurement of intensity, rate of perceived exertion and intensity distribution	00:18:24
Matt talks about the 80/20 training principle, what yardsticks to use to measure intensity, importance of rate of perceived exertion and how to distribute intensity *Show Notes* 00:00 – Principle of 80/20 training and the basis behind it 4:30 – 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 exertion 7:20 – How to calculate intensity threshold - %age of max heart rate or pace or power 8:55 – How to distribute intensity within the 20% 11:40 – Importance of developing a good rate of perceived exertion 13:45 – Quiz Time! 16:00 – Matt’s recommendations on various resources Resources Discussed Matt Fitzgerald’s Books Running the Dream (Amazon Link) The Endurance Diet (Amazon Link) 80/20 Running (Amazon Link) 80/20 Triathlon (Amazon Link) Final Surge Podcast Interview with Matt - https://blog.finalsurge.com/podcast-60-matt-fitzgerald-ben-rosario/ Dr. Stephen Seiler’s YouTube Channel - https://www.youtube.com/channel/UCN9PseDJNLmLgBuHrQ5quPA Alex Hutchinson’s column on Outside Magazine - https://www.outsideonline.com/1745511/alex-hutchinson *Matt’s website* www.mattfitzgerald.org *Contact Details for Running and Fitness with Raj* Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh Email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher
	05 Jul 2020	# 9 – Coaches Aravind and Krish of "Renaissance Distance Project" on training: mileage, consistency, speed work, strength and mental training	00:40:24
Coaches 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 Notes* 1:30 – Introduction to Krish and Aravind 3:40 – How to start run training, and the importance of mileage and consistency 7:45 – Importance and advantages of nasal breathing 10:00 – Importance of speed work and how to structure speed work 12:40 – 5 key strength workouts 15:10 – 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 athletes 30:00 – Quiz Time! 33:10 – Books, YouTube Channels, Podcast and other resource recommendations 36:55 – “Renaissance Distance Project” – objectives and how to apply *Resources Discussed* Renaissance Distance Project - https://www.facebook.com/RenaissanceDistanceProject Instagram:@renaissancedp *Books* Endure by Alex Hutchison (Amazon Link), North by Scott Jurek (Amazon Link) My Marathon by Frank Shorter (Amazon Link), Eat & Run by Scott Jurek (Amazon Link), Finding Ultra by Rich Roll(Amazon Link), Peak Performance by Brad Stulberg (Amazon Link), Can’t Hurt Me by David Goggins (Amazon Link), A Shot at History by Abhinav Bindra (Amazon Link) *Podcasts* Morning Shakeout Podcast, Billy Yang Podcast, Rambling Runner, Sweat Science Podcast, I’ll have Another by Lindsey Hein *Contact Details for Running and Fitness with Raj* Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh Email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj
	12 Jul 2020	# 10 – Coach Mikael Eriksson, on how to start and progress in Triathlon: Beginner tips, key pitfalls to avoid, gear and performance improvement	00:41:15
Half 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 Notes* 01:00 – Mikael introduces himself, his athletic background and coaching 03:05 – Getting started in triathlon 06:30 – Different triathlon distances and appropriate distance to start with 08:40 – Basic training principles for a beginner triathlete 10:30 – How to distribute training time between running, cycling and swimming 14:40 – Using variations in training like intervals and how to structure them 18:40 – Time period to get to your first triathlon 20:15 – How to fit in strength training 24:00 – Tips on open water swimming 27:15 – What type of gear to get 31:25 – Improving your triathlon performance 33:50 – Quiz Time! 36:15 – Mikael’s recommendations of his resources, YouTube Channels and Books *Contact Mikael* Website: scientifictriathlon.com Email: mikael@scientifictriathlon.com *Resources* “That Triathlon Show” Podcast - https://scientifictriathlon.com/podcast/ Beginner Triathlon Tips from “That Triathlon Show” Podcast - https://scientifictriathlon.com/beginner-tips/ Global Triathlon Network YouTube Channel: https://www.youtube.com/user/globaltrinetwork *Books* Swim Smooth by Paul Newsome (Amazon Link) Life Without Limits by Chrissie Wellington (Amazon Link) Swim, Bike, Run by Alistair & Jonathan Brownlee (Amazon Link) I am Here to Win by Chris McCormack (Amazon Link) *Contact Details for Running and Fitness with Raj* Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh Email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher
	19 Jul 2020	# 11 - Roopali Mehta, Nutritionist & 3:23 marathoner, discusses nutrition principles to help you become a better athlete	00:45:04
Roopali 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 Notes* 01:15 – Roopali talks about how she got into nutrition 06:20 – Key running experiences and lessons 10:30 – The importance of nutrition for any athlete 13:30 – 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; varied fruits & vegetables; avoid junk food; keep gut healthy and sleep 22:10 – How vegetarians can get adequate protein thru’ diet 29:10 – Views on intermittent fasting and keto, paleo diets 38:25 – Quiz Time! 41:30 – Roopali’s recommendations on books and other resources *Contact Roopali* Email: rupalinutri74@gmail.com Phone: +91 98201 92593 *Resources* Foods that are Killing You by M.K.Gupta (Amazon Link) Dr. Jason Fung (https://www.dietdoctor.com/authors/dr-jason-fung-m-d) Luke Coutinho (https://www.lukecoutinho.com) *Contact Details for Running and Fitness with Raj* Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh Email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	26 Jul 2020	# 12 – Dr.Stephen Seiler discusses his pioneering 8-level training hierarchy pyramid from most to least important, as well as polarized training	00:46:43
World 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 Notes* 01:05 – Introduction to Dr.Seiler and how he got involved in exercise science 04:20 – Dr.Seiler explains how he came up with the 8-level training hierarchy pyramid 8:00 – Three most important levels of training hierarchy: training volume, intensity and distribution between the two 13:45 – The next 5 levels of training hierarchy - planning/periodization; micro-periodisation; specific adaptations like heat and altitude; race pace training and tapering 22:50 – Dr.Seiler explains why he did not include strength and mental training in the hierarchy 25:15 – Basis of polarized training and evidence 30:00 – Ways to measure intensity in polarized training: power/pace; heart rate and perceived exertion 33:10 – Interval training within polarized training – better to do more time at sub-maximal effort than less time at maximal effort 35:05 – Mind-body connection 39:00 – Ways to train the mind to improve performance 41:45 – Quiz Time! 44:25 – Resource recommendations by Dr.Seiler *Contact Dr.Seiler* Twitter: @StephenSeiler *Resources by Dr.Seiler* Dr.Seiler on ResearchGate - https://www.researchgate.net/profile/Stephen_Seiler Dr. Seiler’s Hierarcy of Endurance Training Needs - https://rb.gy/2efsgw Dr. Seiler’s Ted Talk – “How normal people can train like the world’s best endurance athletes” - https://www.youtube.com/watch?v=MALsI0mJ09I *Other Resources* researchgate.net *Contact Details for Running and Fitness with Raj* Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh Email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	03 Aug 2020	#13 - Dr.Swapnil Mate, renowned Physiotherapist talks about injury prevention, common injuries, stretching protocols and recovery methods	00:50:31
Episode Summary Dr.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 exercises *Show Notes* 01:25 – Swapnil introduces himself and how he got into exercise physiotherapy 02:35 – Common types of athletic and running injuries 04:55 – Importance of “physical evaluation” for any athlete 08:15 – Injury prevention 11:45 - Factors to consider in a running shoe 18:50 – Importance of dynamic stretching for pre and post activity 24:55 – Balancing rotational, lateral movements and importance of weight training 28:05 – Training gluteus medius muscles 31:10 - Proprioception exercises 32:30 – Recovery tools – massage, icing, Epsom salt bath, stretching, recovery drink, dry needling and rolling 36:55 – “POLICE” – the protocol to follow in case of injuries – Protect, Optimum Loading, Icing, Compression and Elevation 44:25 – Quiz Time! 47:00 – Swapnil’s recommendations of other resources like books, YouTube channels *Contact Swapnil* Email: Swapnil.physio@gmail.com Instagram:@swapnil_d_mate *Resources* Dr.Mate's blog post on this podcast - Dr. Mate's blog Anatomy Trains by Thomas Myers (Amazon Link) https://www.anatomytrains.com Clinical Sports Medicine by Karim Khan (Amazon Link) *Contact Details for Running and Fitness with Raj* Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh Email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	09 Aug 2020	# 14 – 2:40s marathoner and acclaimed musician, Rory Stuart on “purposeful running” concept, “Joy of Running” course and connecting diverse interests	00:44:22
*Episode Summary* 2:40s 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 Notes* 01:20 – Rory introduces himself 04:15 – Rory talks about his first two races which includes his first marathon 11:20 – “Purposeful” running and why it is important 16:20 – How do use purposeful running when you are training for a distance goal 20:35 – Strength and flexibility training to reduce chance of injury 25:10 – How to handle injuries 28:25 – Connection between the diverse interests of Rory 32:25 – The “Joy of Running” course 35:50 – Resources recommendations 36:45 – The importance of having a personal coach 39:50 – Rory plays a tune *Contact Rory* www.rorystuart.com *Resources* Better Training for Distance Runners by Peter Coe (Amazon Link) Daniels’ Running Formula by Jack Daniels (Amazon Link) Letsrun.com *Contact Details for Running and Fitness with Raj* Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh Email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	16 Aug 2020	# 15 – Simon Wegerif, explains Heart Rate Variability (HRV) and its importance, “total load”, how to measure & interpret HRV and ways to improve HRV	00:44:15
*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 load 13:45 – How to measure HRV 19:00 – Changes in HRV and higher HRV being a measure of improved fitness 20:45 – 5 ways to improve HRV 28:10 – HRV as lead indicator of illnesses 32:30 – ithlete pro details 36:45 – Quiz Time! 39:25 – Simon’s recommendations to other resources *Contact Simon* https://www.myithlete.com 5 ways to improve HRV: https://www.myithlete.com/improve-heart-rate-variability-hrv/ *Resources* Phil Maffetone: https://philmaffetone.com Andrew Flatt: https://hrvtraining.com Precision Hydration: https://www.precisionhydration.com *Contact Details for Running and Fitness with Raj* Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh Email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	23 Aug 2020	# 16 – Vince Varallo, runner and author, talks about his 9 year journey to sub-3 marathon, the iconic Boston marathon and mindset of elites	00:45:35
*Episode Summary* Vince Varallo, runner and author, talks about his 9 year journey to sub-3 marathon, the iconic Boston marathon, Boston Buddies group and mindset of elites *Show Notes* 01:10 – Vince introduces himself and talks about his first marathon in 2010 07:40 – Vince discusses his next few races and how he got very close to 3 hour marathon mark 17:35 – Forming the “Boston Buddies” Facebook Group 20:00 – Boston Marathon 2018 23:30 – “Boston Buddies: Boston Marathon 2018” book 26:35 – Switch to Hanson’s Marathon Method for 2019 28:20 – Personal coaching enroute to sub-3 marathon at Dublin 2019 32:35 – Mindset of elite runners 35:55 – Quiz Time! 39:15 – Vince’s recommendations of books, websites/blogs and other resources *Contact Vince* Email: vince@bostonbuddiesrunclub.com Boston Buddies Facebook Group: https://www.facebook.com/groups/BostonMarathonTraining *Book Recommendations* Boston Buddies: Boston Marathon 2018 (Amazon Link) Boston Marathon by Tom Derderian (Amazon Link) My Life on the Run by Bart Yasso (Amazon Link) Marathon: The Ultimate Training Guide by Hal Higdon (Amazon Link) Hanson’s Marathon Method by Luke Humphrey (Amazon Link) *Contact Details for Running and Fitness with Raj* Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh Email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn
	30 Aug 2020	# 17 – S.Ramakrishnan (Ramky), founder of Sportsmechanics, explains sports analytics, its applications, how to use it and promising new areas in sports analytics	00:31:26
*Episode Summary* S.Ramakrishnan (Ramky), founder of Sportsmechanics, explains sports analytics, its applications, how to use it and promising new areas in sports analytics *Show Notes* 01:00 – Ramky introduces himself and how he got into sports analytics 03:05 – Concept of sports analytics 04:50 – Competitive analysis and end-game analytics 06:30 – Applicability of sports analytics in multiple sports and importance of athletes executing the plans 07:40 – What contributes to a good sports analytics team 08:55 – How recreational athletes can use sports analytics 10:00 – Ramky talks about his plans for using analytics for recreational athletes and importance of good data 11:55 – Example where analytics helped a potential Olympic high jumper 12:50 – Importance of simplifying the analytics output for athletes 14:45 – Capturing subjective data like how a work out felt; mood; soreness 17:10 – Does analytics make sports too predictable and takes away natural skill? 21:25 – New areas for analytics and Sportsmechanics – “Drona” coaching platform 23:15 – Quiz Time! 25:50 – Ramky’s recommendations of books, websites/blogs and other resources *Contact Ramky and Sportsmechanics* Website: sportsmechanics.in YouTube: https://www.youtube.com/user/ramky65 Ramky's Linkedin: https://www.linkedin.com/in/ramky65/ *Book and other Recommendations* Outliers by Malcolm Gladwell (Amazon Link) The Talent Code by Daniel Coyle (Amazon Link) Halo Sport 2 Headphone - https://www.haloneuro.com *Contact Details for Running and Fitness with Raj* Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh Email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	06 Sep 2020	# 18 – Andy Blow, world class expert on nutrition and hydration, on sodium's importance, cramping and correctly planning hydration, electrolytes and calories	00:52:47
*Episode Summary* Andy discussed the vital importance of sodium in endurance performance; determining sodium needs thru’ a sweat test; cramping and planning for calories, fluids and electrolytes independently *Show Notes* 00:50 – Details to free one-on-one consultation with Precision Hydration and product discount (Free consultation) 03:15 – Andy introduces himself 04:20 – Importance of sodium in endurance performance 05:55 – How to do a sweat test (Precision Hydration Sweat Test) 08:05 – Average sweat sodium concentration 11:05 – Concept of hyponatremia 14:45 – How to replace sodium and other electrolytes 19:40 – Using table (common) salt for sodium replacement 23:00 – Planning for calories, fluids and salts independently 26:15 – Hypertonic, isotonic and hypotonic drinks 31:15 – Cramping – potential causes and precautions 38:00 – Electrolyte loading strategy for hard workouts and races 39:40 – Drinking to thirst 41:50 – New areas like wearable technology 44:25 – Quiz Time! 48:10 – Recommendations on resources like books, websites, YouTube channels and podcasts *Precision Hydration Resources* Free consultation on nutrition and hydration (Valid Till 30 Sep, 2020) Precision Hydration Sweat Test How to measure your sweat rate How to tell if you're a salty sweater How to start hydrated and why that's so important What is hyponatremia and how can you avoid it? 15% Discount Code: “RAJRUNNING” (Valid till 30 Sep, 2020) *Contact Precision Hydration* Website: precisionhydration.com Email: hello@precisionhydration.com Twitter: @thesweatexperts Instagram: @precisionhydration Facebook: https://www.facebook.com/precisionhydration *Books and other Recommendations* Endure by Alex Hutchinson (Amazon Link) KoopCast (https://www.buzzsprout.com/765419) *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh Email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj
	13 Sep 2020	# 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 tolerance	00:45:52
*Episode Summary* Alex 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 tolerance *Show Notes* 02:35 – Alex introduces himself 09:50 – Alex talks about his breakthru’ in 1500 m racing 17:35 – “Central Governor” theory of mind-body connection in limits to endurance performance 26:10 – Finishing kick in world records 29:25 – Alex’s views on whether limits to endurance performance is conscious or unconscious 34:40 – Pain threshold & tolerance and how to improve pain tolerance *Resources by Alex* Website - https://alexhutchinson.net Book - Endure:Mind, Body and the Curiously Elastic Limits of Human Performance (Amazon Link) Sweat Science column - https://www.outsideonline.com/1745511/alex-hutchinson *Contact Alex* Twitter: @sweatsciene *Books and other Recommendations* The Sports Gene by David Epstein (Amazon Link) Range by David Epstein (Amazon Link) Good to Go by Christie Aschwandan (Amazon Link) Peak Performance by Brad Stulberg and Steve Magness (Amazon Link) The Passion Paradox by Brad Stulberg and Steve Magness (Amazon Link) The Four-Minute Mile by Roger Bannister (Amazon Link) *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh Email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Apple JioSaavn
	20 Sep 2020	# 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’ project	00:49:28
*Episode Summary* Alex 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 race *Show Notes* 02:10 – Approaches to hydration 13:20 – Perception of effort and how to reduce it 23:50 – Insights from “Breaking-2” project and Vaporfly shoes 34:30 – Alex’s view on when sub-2 marathon will be run in a race 38:05 – Quiz Time! 43:00 – Alex’s recommendations on books, websites and other resources *Resources by Alex* Website - https://alexhutchinson.net Book - Endure:Mind, Body and the Curiously Elastic Limits of Human Performance (Amazon Link) Sweat Science column - https://www.outsideonline.com/1745511/alex-hutchinson *Contact Alex* Twitter: @sweatsciene *Books and other Recommendations* The Sports Gene by David Epstein (Amazon Link) Range by David Epstein (Amazon Link) Good to Go by Christie Aschwandan (Amazon Link) Peak Performance by Brad Stulberg and Steve Magness (Amazon Link) The Passion Paradox by Brad Stulberg and Steve Magness (Amazon Link) The Four-Minute Mile by Roger Bannister (Amazon Link) *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh Email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Apple Spotify JioSaavn
	27 Sep 2020	# 21 – Combining Ayurveda and ancient practices with modern science for high-performance, health and happiness – with Mark Bunn, top athlete and bestselling author	00:52:17
*Episode Summary* Mark Bunn, AFL Player, author, speaker and podcaster has combined Ayurveda and ancient practices with modern science for three decades for high-performance, health and happiness *Show Notes* 02:30 – Introduction to Mark 05:10 – Mark’s initial days of introducing ayurvedic and ancient techniques to training 06:50 – Mark’s transition to writing, speaking and podcasting 08:35 – Concept of “Live in tune with nature’s daily cycles” 11:30 - Daily 4 hour cycles 15:00 – Importance of correctly timing meals 17:10 – Mid-afternoon energy slump and how to address it 20:50 – How to exercise to “unite mind, body and spirit” 31:15 – Concept of “Enliven Inner Silence” 34:35 – Ways to Enliven Inner Silence 39:45 – How to start Transcendental Meditation 41:10 – Quiz Time! 45:25 – Recommendations on other resources 47:30 – Mark shares a joke! *Resources by Mark* Website – markbunn.com.au Book – Ancient Wisdom for Modern Health (Amazon Link) *Connect with Mark* Twitter: @markbunnhealth Instagram: #markbunnhealth *Other Recommendations* Transcendental meditation – tm.org Book on Transcendental meditation: Strength in Stillness by Bob Roth Ayurvedic resources - https://www.mapi.com *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh Email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	04 Oct 2020	# 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 goals	00:44:51
*Episode Summary* Anjali 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 goals *Show Notes* 01:45 – Introduction to Anjali 03:25 – Exercise and activities prior to starting running 04:10 – Anjali’s first few races 06:20 – Influence of Amit Sheth and his inputs for first full marathon 08:40 - Changes made to training for full marathon 10:50 – Favorite workout 11:45 – Moving to ultramarathons and Comrades race 14:00 – Comrades specific training like hill runs in different places 16:35 – Why Anjali believes full marathon is the foundation of other distances like ultramarathon 21:10 – Dealing with health setbacks 24:35 – Challenges as a working mother and woman 26:25 – Recovery methods27:40 – Anjali’s favorite and most satisfying race 33:30 – Running changes in 2020 36:45 – Next goals 37:35 – Quiz Time! 40:10 – Recommendations on books, websites and other resources *Contact Anjali* Facebook: https://www.facebook.com/anjali.g.saraogi *Recommendations by Anjali* Lore of Running by Timothy Noakes (Amazon Link) Let your Mind Run by Deena Kastor (Amazon Link) Joe Rogan Podcast (http://podcasts.joerogan.net/) Rich Roll Podcast (https://www.richroll.com/) Matt Fitzgerald (https://www.8020endurance.com/) Podium Runner (https://www.podiumrunner.com/) Runner’s World (https://www.runnersworld.com/) *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh Email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	11 Oct 2020	# 23 – Patrick McKeown, world famous breathing expert, discusses nasal & Buteyko breathing methods, “BOLT” score, techniques to improve breathing and Covid-19 related breathing exercises	00:52:02
*Episode Summary* Patrick McKeown, world famous breathing expert, discusses nasal & Buteyko breathing methods, “BOLT” score, techniques to improve breathing and Covid-19 related breathing exercises *Show Notes* 01:50 – Patrick introduces himself and talks about the benefits of nasal breathing and Buteyko breathing method 08:45 – Concept of functional breathing 13:45 – Patrick discusses the importance of carbon dioxide in breathing 16:55 – “BOLT” score or Body Oxygen Level Test and how to measure it 23:10 – How to transition to nasal breathing 30:00 – Improving breathing techniques before races and pre-important workouts 39:35 – Covid-19 related breathing exercises 45:00 – Quiz Time! 48:45 – Recommendations on resources *Resources by Patrick* Coronavirus free breathing exercises (https://www.youtube.com/watch?v=AiwrtgWQeDc) How to breathe while wearing face mask (https://www.youtube.com/watch?v=uRzk-dilOdU) Myotape (https://buteykoclinic.com/myotape/) *Contact Patrick* buteykoclinic.com https://oxygenadvantage.com/ *Recommendations by Patrick* Power of Now by Eckhart Tolle (Amazon Link) Writings by J.Krishnamurthy Breath by James Nestor (Amazon Link) xpt life – xptlife.com *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh Email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	18 Oct 2020	# 24 – 2:44 marathoner Floris Gierman takes us thru’ the concepts of Low Heart Rate training using the Maximum Aerobic Function (MAF) methods	00:55:02
*Episode Summary* Floris 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 Notes* 02:05 – Floris introduces himself and his first two marathons 10:30 – Key aspects of low heart rate training 18:30 – When to add speed work 19:40 – Common frustrations in low heart rate training 24:45 – Minimum # of hours of low heart rate training required for improvements 30:40 – How to measure progress when training at low heart rate 34:25 – How to determine race pace 40:10 – How and when to incorporate strength training 43:00 – Recovery tools like ice bath and sauna training 44:55 – Key nutrition principles 48:35 – Floris’ Marathon PR programme 50:50 – Recommendations on other resources *Contact Floris* extramilest.com Extramilest Facebook Group - https://www.facebook.com/groups/209003219602686/ Follow Floris on Strava - https://www.strava.com/athletes/1329785 *Recommendations by Floris* Atomic Habits by James Clear (Amazon Link) Matt D’Avella YouTube Channel - https://www.youtube.com/user/blackboxfilmcompany *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh Email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	25 Oct 2020	# 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 challenges	00:56:08
*Episode Summary* 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 challenges *Show Notes* 02:00 – Ajeet and Deeya introduce themselves and how they got into adventure sports 04:25 – Deeya on balancing adventure sports and other activities like education 05:40 – Common threads in adventure sports and how doing multiple sports help each sport 10:15 – Dealing with and mitigating inherent risks in adventure sports 15:30 – Key physical fitness routines 19:00 – Mental conditioning 22:00 – Favorite recovery methods 24:25 – Advantages and pressures when you face when mountaineering with family 28:10 – Rationale for choice of climbing Mount Everest from Tibet side 30:20 – Dealing with specific challenges during Mount Everest climb 38:20 – Deeya’s inspiration and initiatives for supporting ‘Girl Child in India’ 43:15 – Next goals 45:45 – Quiz Time! 49:25– Recommendations on other resources *Contact Ajeet and Deeya* Follow Deeya on Instagram: #deeyasuzannah Ajeet email: ajeetbajaj8848@gmail.com Website: snowleopardadventures.com Recommendations by Ajeet and Deeya Podcasts The Firn Line - http://thefirnline.com/ Base Camp - https://castbox.fm/va/1484232 The Power of Adventure Podcast - https://castbox.fm/va/2763289 The Daily Show with Trevor Noah: Ears Edition - Link *Books* View from the Summit by Sir Edmund Hillary (Amazon Link) High Adventure by Sir Edmund Hillary (Amazon Link) From the Ocean to the Sky by Sir Edmund Hillary (Amazon Link) Paths of Glory by Jeffrey Archer (Amazon Link) *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh Email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast.
	01 Nov 2020	# 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 training	00:49:29
*Episode Summary* 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 training, common mistakes and aspects of mental training *Show Notes* 01:50 – Jason introduces himself 06:50 – Jason explains how and why he started incorporating strength training, and its advantages 12:05 – Overarching principles of strength training 16:55 – Basic strength training movements, the squat and the deadlift 19:40 – Why you should lift weights according to your ability, and not based on any prescription 21:45 – Common mistakes in strength training 24:40 – How and when to fit drills and plyometrics 28:40 – Fundamental aspects of mental training 36:55 – Use of visualization 41:05 – Quiz Time! 44:45 – Recommendations on other resources *Contact Jason* Email: support@strengthrunning.com Website: strengthrunning.com Strength Training: strengthrunning.com/strength *Recommendations by Jason* *Podcasts* “On Coaching Podcast” by Steve Magness *Books* Run Faster by Brad Hudson (Amazon Link) Good to Go by Christie Aschwanden (Amazon Link) *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh Email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	08 Nov 2020	# 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 more	00:55:27
*Episode Summary* Gene Dykes, one of only two persons to run sub-3 hour marathon after age 70, on his running journey, training, favorite races and more *Show Notes* 01:30 – Gene introduces himself 05:10 – Journey after first marathon at age 58 for next few years 08:10 – Approach to training before hiring a coach 10:15 – Running with a coach 15:40 – Running back to back races including ultras and marathons 20:55 – Differences and key challenges between marathons and ultramarathons 25:50 – Gene’s approach to strength training 29:20 – Recreational methods other than running 30:20 – Recovery methods 31:05 – Favorite races 38:05 – Managing running and races in 2020 40:40 – Goals for 2021 42:50 – How to tactically manage your best running years 44:15 – Quiz Time! 52:20 – How to get Gene to run in your part of the world! *Contact Gene* Facebook: https://www.facebook.com/gene.dykes.1 *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh Email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	15 Nov 2020	# 28 – Dr.Aashish Contractor, runner, cardio rehabilitation and sports medicine expert, discusses key medical issues that athletes need to be aware	01:00:24
*Episode Summary* Dr.Aashish Contractor, runner, cardio rehabilitation and sports medicine expert, discusses key medical issues that athletes need to be aware *Show Notes* 02:05 – Dr.Aashish introduces himself 05:35 – “Exercise as medicine” - optimum dose and overdose 08:20 – Factors to consider before embarking on an exercise regimen 11:15 – “FITT” – Frequency, Intensity, Time and Type 13:25 – Key signals to watch for to ensure body is not put under undue stress 18:45 – Causes of sudden cardiac deaths in athletes 30:00 – Usefulness of heart rate as a training tool 31:15 – Ways to improve heart rate 33:35 – Is resting heart rate a measure of fitness? 36:40 – Link between long term endurance training and arrhythmia 41:15 – Heart rate variability 43:20 – Ways to avoid knee injuries when running 48:05 – Views on wearing masks during exercise 51:50 – Quiz Time! 56:05 – Recommendations on more resources *Contact Dr.Aashish* Twitter:@DrContractor Email: ascontractor@gmail.com *Articles by Dr.Aashish* 1. “Unlock your fitness routine” in Mumbai Mirror - Link 2. “Don’t lose your breath” in Mumbai Mirror - Link *Other relevant earlier podcasts* Episode 15 – Heart rate variability with Simon Wegerif (Link: https://www.buzzsprout.com/273726/4982348) *Additional resources recommended by Dr.Aashish* Runner’s World – runnersworld.com Endure by Alex Hutchinson [Amazon Link] Peak Performance by Brad Stulberg & Steve Magness [Amazon Link] *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh Email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts
	22 Nov 2020	# 29 – Brodie Sharpe, physiotherapist, discusses common injuries, prevention and how to become a stronger athlete	00:46:46
*Episode Summary* Brodie Sharpe, physiotherapist, discusses common injuries, prevention and how to become a stronger athlete, his e-book and “Run Smarter” series *Show Notes* 01:45 – Brodie introduces himself 04:00 – Common running injuries 07:10 – How to distinguish between “good soreness” and “bad soreness” 10:35 – Injury prevention 12:50 – Periodic physical evaluation, especially around strength 16:45 – Views on stretching 20:55 – Role of strength and weight training 25:00 – Recovery tips 29:30 – Brodie’s e-book – “Universal Principles to Overcome any Injury” 33:55 – Determining when to start running after an injury 38:45 – Quiz Time! 42:15 – Brodie’s podcast – “Run Smarter Podcast” 43:25 – Recommendations on other resources *Contact Brodie* Website: runsmarter.online Facebook: https://www.facebook.com/groups/833137020455347 Instagram: @runsmarterseries *Resources from Brodie* e-book: Universal Principles to Overcome any Injury Podcast: Run Smarter Podcast - https://runsmarter.online/the-run-smarter-podcast/ *Additional resources recommended by Brodie* Article: Quite a Stretch - https://www.painscience.com/articles/stretching.php Podcast: Strength Running Podcast by Jason Fitzgerald - https://strengthrunning.com/podcast/ Book: Endure by Alex Hutchinson (Amazon Link) Book: Oxygen Advantage by Patrick McKeown (Amazon Link) *Other relevant earlier podcasts* Episode 26 – Jason Fitzgerald (Link: https://www.buzzsprout.com/273726/5978731) Episode 13 – Swapnil Mate (Link: https://www.buzzsprout.com/273726/4827419) *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh Email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts
	29 Nov 2020	# 30 – Vijayaraghavan Venugopal, founder of “Fast & Up” brand and 2:54 marathoner, discusses nutrition, electrolytes and hydration	00:51:35
*Episode Summary* Vijayaraghavan Venugopal, founder of “Fast & Up” brand and 2:54 marathoner, discusses nutrition, electrolytes and hydration *Show Notes* 02:00 – Vijay introduces himself 08:10 – Foundational aspects of body and common mistakes athletes make on nutrition/hydration 14:10 – Basic diet principles 19:45 – Adequate protein intake for vegetarians 23:45 – Supplements for athletes 29:05 – Views on hydration 37:30 – Real foods v/s gels 40:45 – New areas that Fast & Up is working on and around the world 44:50 – Recommendations on other resources *Contact Vijay* Instagram: @vira75 Twitter: @veira_veira Facebook: https://www.facebook.com/vijayaraghavan.venugopal.7 *Follow/Contact “Fast & Up” products* Website: https://www.fastandup.in/ Twitter: @FastandUp_India Instagram: @fastandup_india Facebook: https://www.facebook.com/FastandUpIndia *Resources recommended by Vijay* Matt Fitzgerald books - Amazon Link Endure by Alex Hutchinson – Amazon Link Steve Magness – Twitter: @stevemagness Ross Tucker – Twitter: @Scienceofsport *Other relevant earlier podcasts* Episode 2 – Sharda Agarwal & Mahesh Jayaraman (https://www.buzzsprout.com/273726/3949436) Episode 4 – Amit Mehta (https://www.buzzsprout.com/273726/4016750) Episode 7 – Matt Fitzgerald, Part I (https://www.buzzsprout.com/273726/4327718) *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh Email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	06 Dec 2020	# 31 – 2:24 marathoner, Doctor and Author, Dr.Mark Cucuzzella on low heart rate training, common injuries, barefoot running and mobility	00:51:16
*Episode Summary* 2:24 marathoner, Doctor and Author, Dr.Mark Cucuzzella on low heart rate training, common injuries, barefoot running and mobility *Show Notes* 02:10 – Dr.Mark introduces himself 07:30 – How Dr.Mark adopted “MAF” method of running 13:10 – Why you should do short sprints every time you run 14:10 – Dr. Mark explains “awakening your (running) springs” 17:50 – Common running injuries 25:15 – Knee pain and knee injuries 27:00 – Common issues with running form 29:55 – How to improve cadence 31:50 – Transitioning to barefoot and minimalist footwear running 35:15 – Incorporating mobility and flexibility into your daily routine 38:40 – Foam rolling 41:30 – Dr. Mark talks about his book “Run for Your Life” 45:35 – Recommendations on resources *Contact and resources from Dr.Mark* email: afrundoc@gmail.com Book: Run for Your Life (Amazon Link) Website: https://tworiverstreads.com/ Facebook: https://www.facebook.com/naturalrunningcenter *Resources recommended by Dr.Mark* Dr.Ronesh Sinha - https://www.culturalhealthsolutions.com/ Diet Doctor website: https://www.dietdoctor.com/ Book: The Real Meal Revolution by Dr.Tim Noakes (Amazon Link) YouTube channel: Low Carb Down Under: https://www.youtube.com/user/lowcarbdownunder *Other relevant earlier podcasts* Episode 23 – Patrick McKeown (https://www.buzzsprout.com/273726/5598952) *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox
	13 Dec 2020	# 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 Foundation	00:41:58
*Episode Summary* 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 Foundation *Show Notes* 01:10 – The early days and initiation into the world of shooting 04:10 - Facing set backs and official skepticism early, and lessons learnt 07:20 – Athens Olympics and how an ill fitted tile robbed Abninav of a potential Gold Medal 11:45 – Battling back injuries in the lead up to winning the World Championship in 2006 14:45 – Importance of meticulousness and process in achieving excellence 17:50 – “Success was the real crisis” – winning the Beijing Gold Medal and aftermath 23:35 – Why Abhinav rates the 4th place finish at Rio higher than winning the Gold Medal at Beijing 26:55 – “A Shot at History” – Abhinav talks about his autobiography and why he wrote it 30:00 – Current involvement with IOC on mental health 31:55 – Abhinav Bindra Foundation and its grassroots work on improving sporting excellence 37:20 – Advice to recreational athletes *Follow Abhinav* Instagram:@abhinav_bindra Twitter: @Abhinav_Bindra Facebook: https://www.facebook.com/AbhinavBindraOly *Abhinav’s Autobiography* A Shot at History - Amazon Link *Abhinav Bindra Foundation* Instagram:@abfoundationind Twitter: @abfoundationindia Facebook: https://www.facebook.com/abfoundationind *Contribute to Abhinav Bindra Foundation* Website: abft.in *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	20 Dec 2020	# 33 – 2:38 marathoner and coach Anubhav Karmakar discusses his journey, various aspects of training and putting training together	00:54:05
*Episode Summary* 2:38 marathoner and coach Anubhav Karmakar discusses his journey, various aspects of training and putting training together *Show Notes* 01:50 - Anubhav introduces himself and takes us thru’ his early running journey 07:25 - Key learnings from early races 11:10 - Important running skills 17:25 - Progress since the first marathon 25:15 – Training with pace and then by feel as you become more experienced 31:50 – How to test your fitness during training and before you “A” race 35:05 – Putting various elements of training together 39:50 – Importance of running cadence 42:40 – Favorite races 48:05 – Recommendations on resources *Follow Anubhav* Website: athloft.com email: anubhav@athloft.com Instagram: @anubhav_karmakar Facebook: https://www.facebook.com/anubhav.karmakar.9 *Recommendations on Resources* Podcasts Physical Performance Show by Brad Breer Morning Shakeout Podcast by Mario Fraioli TrainRight Podcast Training/Sports related Books Books by Joe Friel (Amazon Link) Daniels’ Running Formula by Jack Daniels (Amazon Link) Running Rewired by Jay Dicharry (Amazon Link) Strength and Conditioning for Triathlon by Mark Javis (Amazon Link) Other Books Atlas Shrugged by Ayn Rand (Amazon Link) Essays by Bertrand Russell (Amazon Link) Blogs/YouTube Channel Seth Demoor (https://demoorglobalrunning.com/) DC Rainmaker (https://www.dcrainmaker.com/) Kinetic Revolution by James Dunne (YouTube Link) *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj
	27 Dec 2020	# 34 – 2:53 marathoner, Comrades finisher and coach Satwik Rajani discusses his journey, approaches to training, coaching and racing	00:43:14
*Episode Summary* 2:53 marathoner, Comrades finisher and coach Satwik Rajani discusses his journey, approaches to training, coaching and racing *Show Notes* 01:35 - 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 Daniel 09:55 – Key lessons that Satwik wished he knew before his first marathon 12:25 – Structure of current training 16:00 – Satwik’s harder workouts 17:15 – Lifting weights for power and not endurance 18:45 – Mental training approach 21:45 – Basic principles of Satwik’s coaching 26:45 – Favorite metric while coaching 30:40 – Satwik’s favorite racing distance – the marathon 33:20 – Favorite races 34:30 – Goals going forward 37:45 – Recommendations on resources *Follow/Contact Satwik* email: satwikrajani@gmail.com Instagram: @satwikr *Recommendations on Training/Sports related Books* Hanson’s Marathon Method (Amazon Link) Advanced Marathoning by Pete Pfitzinger (Amazon Link) How Bad Do You Want it by Matt Fitzgerald (Amazon Link) Racing Weight by Matt Fitzgerald (Amazon Link) Let Your Mind Run by Deena Castor (Amazon Link) Endure by Alex Hutchinson (Amazon Link) *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast.
	04 Jan 2021	# 35 – JF Esculier, expert on running shoes, discusses the range of running shoes and common running injuries	00:46:59
*Episode Summary* JF Esculier, expert on running shoes, discusses the range of running shoes and common running injuries *Show Notes* 01:50 – JF introduces himself 04:10 – Running shoes and its relationship with injuries 06:35 – Views on running shoes from minimalist to cushioned shoes 10:45 – Barefoot running 12:30 – Importance of daily shoes 14:20 – Views on using different type of running shoes 17:05 – Do you need more than one running shoe? 18:40 – Views on pronation 23:20 – Factors to consider when buying running shoes 26:15 – How much mileage can you run in a shoe? 27:55 – Injury prevention methods 32:55 – Knee injuries 37:05 – Plantar heel pain 39:50 – Calf and Achilles injuries 41:30 – Recommendations on resources *Resources from JF and Contacts* Website: http://therunningclinic.com/ Twitter: @JFEsculier Facebook: https://www.facebook.com/TheRunningClinic.runninginjuries *Previous Podcasts discussed on this show* Episode 29 with Brodie Sharpe: https://www.buzzsprout.com/273726/6469402 *Recommendations on other Resources* The Run Smarter Podcast by Brodie Sharpe (https://breakthroughrunning.physio/the-run-smarter-podcast/) Run Chat Live Podcast by Matt Phillips (https://www.runchatlive.com/) *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	17 Jan 2021	# 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 protocols	01:02:37
*Episode 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 protocols *Show Notes* 01:15 – Dr. Anjana introduces herself 06:00 – Common athletic injuries and weaknesses 13:00 – Importance of paying attention to activities during the day other than exercise 17:55 – Exercises to help strengthen your kinetic chain 23:15 – Fitting Pilates into exercise regimen 29:20 – Views on stretching 34:55 – Rotational/oblique muscles and its importance 41:15 – Weight training 44:20 – How to develop young athletes 48:45 – Recovery protocols from injuries 54:30 – Recommendations on resources *Follow/Contact Dr. Anjana* Website: physiorehab.in Instagram:@officialphysiorehab Facebook: https://www.facebook.com/PhysioRehabMumbai/?ref=page_internal *Recommendations on resources* Runners World: https://www.runnersworld.com/ Physiopedia: https://www.physio-pedia.com/home/ *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	24 Jan 2021	# 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 power	00:54:28
*Episode 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 Notes* 01:20 – Steve introduces himself 04:30 – 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 power 17:30 – Key parameters in running with power: Critical Power, Running Effectiveness, Leg Spring Stiffness, Form Power 31:50 – Power duration curve and its importance 34:55 – How to improve key parameters like Critical Power, Running Effectiveness etc thru’ training 39:55 – How to make adjustments for temperature, humidity and altitude 45:15 – Elites adopting power 48:15 – Recommendations on resources *Follow/Contact Steve Palladino* Final Surge: https://site.finalsurge.com/coach/StevePalladino Facebook – “Palladino Power Project”: https://www.facebook.com/groups/PalladinoPowerProject *Recommendations on resources* *Books* Training and Racing with a Power Meter by Hunter Allen and Andrew Coggan – (Amazon Link) The Secret of Running by Hans van Dijk and Ron van Megen – (Amazon Link) Run with Power by Jim Vance (Amazon Link) Science and Application of High Intensity Interval Training by Paul Laursen and Martin Buchheit (Amazon Link) Endurance Training Science and Practice by Inigo Mujika Strength and Conditioning for Endurance Running by Richard Blagrove (Amazon Link) YouTube Channels Dr.Steven Seiler: https://www.youtube.com/user/sportscientist WKO Education: WKO YouTube Stryd: Stryd YouTube *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj
	31 Jan 2021	# 38 – Sohrab Khushrushahi, founder of SOHFIT, discusses “fitness is a lifestyle”, mobility, clean eating and importance of mental health	00:44:13
*Episode Summary* Sohrab Khushrushahi, founder of SOHFIT, discusses “fitness is a lifestyle”, mobility, clean eating and importance of mental health *Show Notes* 01:00 – Sohrab introduces himself and his transition from law to fitness and health 04:50 – “Fitness is a lifestyle” – how Sohrab approaches fitness 09:25 – Typical gaps in fitness and its causes 14:55 – Importance of mobility and how to improve mobility 18:35 – Advantages of “Clean eating” v/s dieting 28:05 – How to use strength training to augment your primary activity like running 30:30 – Views on training with weights 33:00 – Key motivational approaches 35:10 – Thoughts on mental health and its importance 37:50 – Recommendations on resources *Follow/Contact Sohrab* Website: sohfit.com Instagram: @sohfitofficial Facebook: https://www.facebook.com/sohfitofficial *Recommendations on resources* *Resources from Kelly Starrett* Website: https://thereadystate.com/ Book: Becoming a Supple Leopard – (Amazon Link) YouTube: The Ready State: https://www.youtube.com/user/sanfranciscocrossfit Podcast: The Ready State Instagram: @thereadystate *Other resources* “Chasing Excellence” podcast by Ben Bergeron Ben Bergeron – Instagram: @benbergeron Da Rulk – Instagram: @da_rulk Ido Portal – Instagram: @portal.ido *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	07 Feb 2021	# 39 – Priyanka Rajani, runner, founder of "Fuel your Transformation", nutritionist and strength & fitness coach, discusses her training and nutrition methods	00:36:23
*Episode Summary* Priyanka Rajani, runner, founder of "Fuel your Transformation", nutritionist and strength & fitness coach, discusses her training and nutrition methods *Show Notes* 00:40 – Priyanka introduces herself 03:20 – How Priyanka approaches strength and fitness 07:15 – Main areas of weaknesses in athletes 08:55 – Causes of weaknesses in athletes 11:40 – Views on stretching 14:05 – Training with weights 16:50 – Key nutrition principles 19:00 – How Priyanka approach various diets 23:55 – How vegetarians can get enough proteins 25:50 – Views on supplements 28:00 – Key areas that women athletes need to focus on 32:00 – Recommendations on resources *Follow/Contact Priyanka* Mobile: +91 98205 20575 Instagram: @fuelyourtransformation *Recommendations on resources* Athlean-X: YouTube Link WebMD *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group:https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh email: runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	14 Feb 2021	# 40 – Amit Bhattacharjee, 400 km ultramarathoner who trains using low heart rate (MAF) method discusses his journey, training and what motivates him	00:55:51
*Episode Summary* Amit Bhattacharjee, 400 km ultramarathoner who trains using low heart rate (MAF) method discusses his journey, training and what motivates him *Show Notes* 01:35 – Amit introduces himself 11:50 – Basics of MAF method 17:35 – Minimum # of hours of training for MAF method 22:35 – Incorporation of speed workouts into MAF 27:55 – Transition to Ultra distances 32:00 – Challenges when transitioning into ultra distances 36:00 – Incorporating strength training 40:30 – 400 km run from Ahmedabad to Porbandar 46:35 - Recommendations on resources *Follow/Contact Amit* Facebook: https://www.facebook.com/amit.bhattacharjee.35912 Strava: https://www.strava.com/athletes/19735358 Instagram: @amitb2208 *Recommendations on resources* Oxygen Advantage by Patrick McKeown (Amazon Link) Big Book of Endurance Training and Racing by Philip Maffetone (Amazon Link) Breath: The New Science of a Lost Art by James Nestor (Amazon Link) Advanced Marathoning by Pete Pfitzinger (Amazon Link) Extramilest Facebook: https://www.facebook.com/groups/209003219602686 *Other Relevant Podcasts Discussed on this Show* Episode 24 – Floris Gierman - https://www.buzzsprout.com/273726/5921689 Episode 23 – Patrick McKeown - https://www.buzzsprout.com/273726/5598952 *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group:https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh email:runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn
	21 Feb 2021	# 41 – 25 time Ironman finisher and coach, Kaustubh ‘Kau’ Radkar, discusses his journey, coaching and what it takes to be a good triathlete	00:38:22
*Episode Summary* 25 time Ironman finisher and coach, Kaustubh ‘Kau’ Radkar, discusses his journey, coaching and what it takes to be a good triathlete *Show Notes* 01:00 – Kau introduces himself 05:10 – How to transition into triathlon and initial challenges 08:15 – Basic training principles 11:10 – How to apportion your training time between different events in a triathlon 14:35 – Challenges of open water swimming and how to prepare for it 17:45 – Importance of strength training, nutrition and hydration 23:10 – Mental training and conditioning 26:50 – Moving from shorter triathlon events to Full Ironman 30:35 – Goals for 2021 and beyond 33:30 – Recommendations on resources Follow/Contact Kaustubh Radstrong Coaching Website: www.radstrongcoaching.com Instagram: @radstrongcoaching Facebook: https://www.facebook.com/RadStrongCoaching Kaustubh Instagram: @radkar82 Kaustubh Facebook: https://www.facebook.com/radkar *Recommendations on resources* The Rich Roll Podcast - https://www.richroll.com/all-episodes/ IronWomen Podcast - https://livefeisty.com/ironwomen/ Purple Patch Podcast - https://www.purplepatchfitness.com/podcast Trainer Road Podcast - https://www.trainerroad.com/podcast/ Dr. Eric Thomas - https://etinspires.com/home Triathlon Taren YouTube: https://www.youtube.com/channel/UC1AKDrz2GvLxD29W9tow66g *Other Relevant Podcasts* Episode 10 – Mikael Eriksson - https://www.buzzsprout.com/273726/4514483 *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group:https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh email: runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	28 Feb 2021	# 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 him	00:47:09
*Episode Summary* 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 him *Show Notes* 00:55 – Nick introduces himself 02:30 – The inspiration behind ‘running the world’ 07:00 – Initial challenges faced 09:55 – Logistics – the biggest hurdle 15:35 – Countries that surprised Nick the most 19:20 – The best runs during running the world 24:40 – Running with setbacks 28:45 – Planning individual races 32:05 – Running in volatile countries 36:00 – Running the last race with Kevin, the inspiration behind the running the world 38:45 – Nick talks about his book “Running the World” 41:45 – Plans for 2021 and beyond *Follow/Contact Nick* Website: https://www.nickbutter.com/ Instagram: @nickbutterrun email: nick@nickbutter.co.uk “Running the World” Book: Amazon Link *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group:https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh email:runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	07 Mar 2021	# 43 – Mahesh Jayaraman, founder of “Sepalika”, discusses diabetes, how to make simple lifestyle changes to prevent diabetes and non-allopathic approaches to diabetes	00:53:00
*Episode Summary* Mahesh Jayaraman, founder of “Sepalika”, discusses diabetes, how to make simple lifestyle changes to prevent diabetes and non-allopathic approaches to diabetes *Show Notes* 01:50 – Mahesh introduces himself and Sepalika 05:20 –Why India has become Type 2 diabetes capital 12:45 – Importance of measuring insulin to determine diabetes 22:25 – Diabetes shows up as early as 7 years before it is detected 26:20 – Lifestyle changes and diabetes 34:05 – Non-allopathic treatment options for diabetes 38:50 – Exercise and diabetes 43:50 – Areas that Sepalika work on diabetes 48:45 – Recommendations on resources *Follow/Contact Mahesh and Sepalika* Website: https://www.sepalika.com/ Email: contact@sepalika.com Facebook: https://www.facebook.com/sepalikahealth YouTube: Sepalika YouTube Link Instagram: @sepalikahealth Twitter: @sepalikahealth *Recommendations on resources* Dr. Jason Fung - https://www.youtube.com/user/drjasonfung John Douillard - https://lifespa.com/ Patrick McKeown - https://oxygenadvantage.com/ *Other relevant earlier podcasts* Episode 23 with Patrick McKeown - https://www.buzzsprout.com/273726/5598952 *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group:https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh email:runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	14 Mar 2021	# 44 – Steven Sashen, founder of Xero Shoes, discusses the various advantages of natural movement running, minimalist shoes and how to transition to minimalist running	00:52:55
*Episode Summary* Steven Sashen, founder of Xero Shoes, discusses the various advantages of natural movement running, minimalist shoes and how to transition to minimalist running *Show Notes* 00:55 – Steven introduces himself and creating Xero Shoes 04:55 – Do running shoes prevent injuries? 13:35 – ‘Natural movement running’ and its advantages 18:15 – Big shoe companies and minimalist shoes 29:55 – Limitations to introducing true minimalist shoes by big shoe companies 33:25 – Advantages of Xero Shoes 37:05 – Xero sandals 39:30 – Transitioning to minimalist running 44:25 – Calf/Achilles soreness and minimalist running 47:25 – Xero Shoes and plans for Asia/India 49:50 – Final thoughts from Steven *Follow/Contact Steven and Xero Shoes* Website: https://xeroshoes.com/ Instagram: @xeroshoes YouTube: https://www.youtube.com/user/xeroshoes Facebook: https://www.facebook.com/xeroshoes/ Twitter: @XeroShoes *Other relevant earlier podcasts* Episode 35 with JF Esculier - https://www.buzzsprout.com/273726/7121353 *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group:https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh email:runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	21 Mar 2021	# 45 – Barefoot marathoner and top Master’s runner, Thomas Bobby Philip, discusses his journey to 7 sub-3 hour marathons, training and motivation	00:48:42
*Episode Summary* Barefoot marathoner and top Master’s runner, Thomas Bobby Philip, discusses his journey to 7 sub-3 hour marathons, training and motivation *Show Notes* 00:20 – Introduction to Bobby 05:25 – Early lessons and pitfalls to avoid 08:15 – Importance of aspects like strength training to be a better runner 12:05 – Typical run training week 14:25 – Split of training between easy, tempo and other runs 16:50 – Coaching methods and working with coach Kothandapani 18:20 – Bobby’s transition to barefoot running 28:15 – How to start with barefoot running 32:10 – Racing barefoot 34:55 – Nutrition principles 37:55 – Favorite race distances 39:00 – Favorite workout 40:55 – Most memorable races 43:40 – How Bobby approaches target race timings *Follow/Contact Bobby* Instagram: @barefootbobby1 Facebook: https://www.facebook.com/bobsusan1 *Other relevant earlier podcasts* Episode 23 with Patrick McKeown - https://www.buzzsprout.com/273726/5598952 Episode 44 with Steven Sashen - https://www.buzzsprout.com/273726/8136419 *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group:https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh email:runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	28 Mar 2021	# 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 marathons	00:35:30
*Episode Summary* 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 marathons *Show Notes* 01:30 – Introduction to Yash 04:25 – Keeping motivation high during initial days of pandemic 08:05 – Training plans used during last one year 13:10 – Focus on improving timings in shorter distances 16:00 – Comparing the race strategy for first two sub-3 marathons 20:35 – Training and planning for races post Boston Virtual in Sep 2020 25:40 – Goals going forward 29:30 – Recommendations on resources *Follow/Contact Yash* Email: yash.muthiyan@gmail.com Instagram: @marathonermuthu Facebook: https://www.facebook.com/yash.muthiyan *Recommendations on resources* Sydney Cummings YouTube Channel: Sydney Cummings YouTube Science of Sport: https://sportsscientists.com/ Jason Fitzgerald for Strength Training: https://strengthrunning.com/ Advanced Marathoning by Pete Pfitzinger: Amazon Link *Other relevant earlier podcasts* Episode 5 with Yash Muthiyan - https://www.buzzsprout.com/273726/4143185 Episode 26 with Jason Fitzgerald - https://www.buzzsprout.com/273726/5978731 *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group:https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh email:runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	04 Apr 2021	# 47 – Shane Benzie, running form specialist, author and coach discusses his learnings from elite runners from East Africa and around the world	00:52:34
*Episode Summary* Shane Benzie, running form specialist, author and coach discusses his learnings from elite runners from East Africa and around the world *Show Notes* 01:30 – Introduction to Shane 05:55 – Movement lessons from working with sharks 09:25 – Why is running movement important 12:00 – Initially assessing a runner’s movement 16:00 – Basic building blocks of good movement 20:50 – Importance of correct head position in running 24:00 – Making changes to running movement 27:40 – Fascia and running efficiency 31:45 – Thoughts on barefoot and minimalist running 35:00 – Insights from working with elite runners and coaches 40:35 – “Lost Art of Running” book 44:10 – Shane’s upcoming book 47:20 – Recommendations on resources *Follow/Contact Shane* Website: https://runningreborn.com/ Instagram: @shane.benzie Twitter: @RunningReborn Facebook: https://www.facebook.com/RunningReborn *Recommendations on resources* “Lost Art of Running” by Shane Benzie - Amazon Link Resources by Dr. Daniel Lieberman *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group:https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh email:runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	12 Apr 2021	# 48 – Q & A: 1 – Low Heart Rate Training; Advantages of Nasal Breathing and Barefoot/Minimalist Running	00:25:40
*Episode Summary* Q & A: 1 – Low Heart Rate Training; Advantages of Nasal Breathing and Barefoot/Minimalist Running *Show Notes* 01:10 – Low Heart Rate Training 10:20 – Nasal breathing 17:20 – Barefoot/minimalist running *Podcasts to check out for more information on topics covered in this episode* On low heart rate training: Episode 24 with Floris Gierman - https://www.buzzsprout.com/273726/5921689 On nasal breathing: Episode 23 with Patrick McKeown - https://www.buzzsprout.com/273726/5598952 On barefoot/minimalist running: Episode 44 with Steven Sashen - https://www.buzzsprout.com/273726/8136419 Episode 45 with Thomas Bobby Philip - https://www.buzzsprout.com/273726/8179247 *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group:https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh Email: runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	19 Apr 2021	# 49 – Synopsis I: Heart Rate Variability (HRV)	00:26:56
*Episode Summary* Synopsis I: Heart Rate Variability (HRV) *Other relevant earlier podcasts* Episode 15 with Simon Wegerif: https://www.buzzsprout.com/273726/4982348 *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group:https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh email: runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	26 Apr 2021	# 50 – Synopsis II: Running with Power	00:38:41
*Episode Summary* Synopsis II: Running with Power *Other relevant earlier podcasts* Episode 37 with Steve Palladino: https://www.buzzsprout.com/273726/7453285 *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group:https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh email: runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	02 May 2021	# 51 – Kashyap Mody, 5-time “Comrades” finisher, discusses the race, its greatness, training and special moments	00:53:18
Kashyap Mody, 5-time “Comrades” finisher, discusses the race, its greatness, training and special moments *Show Notes* 01:10 – Kashyap introduces himself 04:35 – Comrades race details 11:15 – Training for Comrades 16:15 – Importance of fueling 21:15 – Highlights of the race 26:25 – Planning for race contingency 30:35 – Mentally preparing for Comrades 36:25 – Differences between “Up” and “Down” Comrades 39:55 – Favorite moments 45:45 – Future plans 48:20 – Recommendations on resources *Follow/Contact Kashyap* Instagram: @kashyap.mody Twitter: @KashyapMody Facebook: https://www.facebook.com/kashyap.mody *Recommendations on resources* Faster than Lightning by Usain Bolt (Amazon Link) Dare to Run by Amit Sheth (Amazon Link) Born to Run by Christopher McDougall (Amazon Link) *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group:https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh email: runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	09 May 2021	# 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”	00:35:41
*Episode Summary* Michael Crawley, 2:20 Marathoner and author on Ethiopian running, shares his experience training with Ethiopian runners and his book “Out of Thin Air” *Show Notes* 01:00 – Michael introduces himself 03:35 – Link between interest in anthropology and running 04:45 – Initial challenges faced in Ethiopia 08:10 – Initial interactions with Ethiopian runners 09:45 – Underlying philosophy of Ethiopian running 13:00 – Challenges with gear for Ethiopian runners 16:20 – Michael’s typical training week in Ethiopia 20:00 – Mental approach of Ethiopian runners 23:30 – Recovery and fueling 25:55 – Running safety while in Ethiopia 27:40 – Carrying forward lessons from Ethiopia 30:35 – Michael discusses his book 32:25 – Recommendations on resources *Michael Crawley’s Book: Out of Thin Air -* *Amazon Link* *Follow/Contact Michael* Instagram: @mikecrawl Twitter: @mphcrawley Strava: https://www.strava.com/athletes/20345109?hl=en-GB *Recommendations on resources* Running with the Buffaloes by Chris Lear (Amazon Link) Adharanand Finn’s books (Amazon Link) Marathon Talk Podcast: https://marathontalk.com/ YouTube channel on Ethiopian running: https://www.youtube.com/channel/UClyRm5qXJVY5PY6dv-qUj9g *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group:https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh email:runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	16 May 2021	# 53 – Deena Kastor, fastest American Women’s Marathoner and author of “Let Your Mind Run” on her running and life philosophy, career and book	00:55:13
*Episode Summary* Deena Kastor, fastest American Women’s Marathoner and author of “Let Your Mind Run” on her running and life philosophy, career and book *Show Notes* 02:00 – Deena gets into running at age 11 04:05 – Let your Mind Run book – what can you expect 06:30 – Coach Vigil and “good attitude” 09:20 – Deena’s “misunderstanding” with running till turning professional 11:20 – “Winning” and “Losing” 14:50 – Letting go of mental expectations 16:30 – Talent is not everything 19:10 – Addressing negative thoughts with positive thoughts 23:30 – Transformation of US distance running from 2000 and medal at Athens Olympics 28:20 – Breaking the American Women’s marathon record in 2006 at London 30:55 – Injury at Beijing Olympics in 2008 and return 35:30 – Setting the American Women’s Marathon masters record in 2015 at Chicago 40:50 – Is the marathon pushing out shorter distances like 5K 43:35 – Views on ‘faster’ shoes 48:00 – Breaking-2 hour barrier in the marathon 49:45 – Plans for 2021 and beyond 51:20 – Recommendations on resources *Follow Deena* Deena Kastor’s Book: Let Your Mind Run - Amazon Link Website: deenakastor.com Cultivating Optimism with Deena (on Airbnb): Cultivating Optimism with Deena Instagram: @deena8050 Twitter: @DeenaKastor *Recommendations on resources* Art of Learning by Josh Waitzkin - Amazon Link The Happiness Advantage by Shawn Achor - Amazon Link *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group:https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh email: runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict
	23 May 2021	# 54 – Matthew Futterman, avid marathoner, journalist and author of “Running to the Edge” on his love for running, book and state of running currently	00:50:04
*Episode Summary* Matthew Futterman, avid marathoner, journalist and author of “Running to the Edge” on his love for running, book and state of running currently *Show Notes* 02:30 – Matt introduces himself 08:25 – “Running to the Edge” book and Bob Larsen 11:10 – Transformation of American distance running from year 2000 13:55 – Lessons from Bob Larsen and his athletes 20:00 – Decline and revival of American distance running – 1980s to now 26:00 – Current success of American Women’s running 32:45 – Is the marathon pushing out shorter distances like 5K? 38:50 – Views on track runners switching to marathon earlier in their career 41:05 – Super fast shoes 44:30 – ‘Breaking-2’ hour barrier in the marathon 46:15 – Recommendations on resources *Matthew Futterman’s Books Running to the Edge – Amazon Link Players: How Sports Became a Business - Amazon Link Follow Matt* Twitter: @MattFutterman *Recommendations on resources* Ed Caesar’s Book: Two Hours: The Quest to Run the Impossible Marathon - Amazon Link Frank Shorter’s Book: My Marathon: Reflections on a Gold Medal Life - Amazon Link Website: https://www.letsrun.com/ Morning Shakeout Podcast - https://themorningshakeout.com/ *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group:https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh email:runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	30 May 2021	# 55 – Dr. Bradford Cooper, elite Master’s endurance athlete, on Functional Mental Toughness, and on how to train and develop mental toughness	00:48:00
*Episode Summary* Dr. Bradford Cooper, elite Master’s endurance athlete, on Functional Mental Toughness, and on how to train and develop mental toughness *Show Notes* 01:30 – 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 dialogue 19:05 – Measuring mental toughness 20:30 – Dr. Cooper’s study on mental toughness 28:20 – Variability of mental toughness within same athlete 33:25 – Strategies on developing mental toughness 37:10 – Example: developing and using mental toughness for a marathon 43:50 - Recommendations on resources *Follow Dr. Bradford Cooper* Website: https://drbradfordcooper.com/ Podcast and other resources: https://www.catalystcoachinginstitute.com/ YouTube: https://www.youtube.com/c/CoachingChannel/videos Twitter: @Catalyst2Thrive Instagram: @drbradfordcooper *Recommendations on resources* Daniel Gucciardi: http://www.danielgucciardi.com.au/ *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group:https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh email:runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	06 Jun 2021	# 56 – Dr. Charles Samuels, renowned sleep expert, on the importance of sleep on health and athletic performance	00:49:49
*Episode Summary* Dr. Charles Samuels, renowned sleep expert, on the importance of sleep on health and athletic performance *Show Notes* 01:50 – Dr. Samuels introduces himself 08:45 – Applicability of sleep research on recreational athletes 11:50 – Athlete Sleep Screening Questionnaire 15:05 – Biggest cause for poor sleep: electronic screens 20:45 – How to set yourself up for good sleep 25:35 – Other factors that influence sleep like nutrition, hydration and caffeine 29:55 – Views on Napping 36:40 – Tracking sleep using wearables 41:35 – Views on sleep types: ‘larks’, neutrals and ‘night owls’ 46:05 – Resources recommendation *Follow Dr. Charles Samuels* Centre for Sleep & Human Performance: https://centreforsleep.com/ Facebook: https://www.facebook.com/centreforsleepandhumanperformance/ Twitter: https://twitter.com/CentreforSleep LinkedIn: https://www.linkedin.com/company/the-centre-for-sleep-and-human-performance/ Instagram: https://www.instagram.com/centreforsleep/ YouTube: https://www.youtube.com/user/Centreforsleep *Recommendations on resources* Athlete Sleep Screening Questionnaire Podcast: Krush Performance by Jeff Krushell – http://krushperformance.com/ Book: Sink into Sleep by Judith Davidson - Amazon Link Websites: Canadian Sleep Society and National Sleep Foundation Paper in British Journal of Sports Medicine *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group:https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh email:runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn
	13 Jun 2021	# 57 – Sam Winebaum, running shoes expert, on selecting shoes, cushioning, super fast shoes, his review method and upcoming brands	00:57:11
*Episode Summary* Sam Winebaum, running shoes expert, on selecting shoes, cushioning, super fast shoes, his review method and upcoming brands *Show Notes* 01:40 – Sam introduces himself and how roadtrailrun.com developed 11:35 – How running shoes evolved over the last 50 years 17:00 – Current super-fast shoes 21:00 – Views on cushioned shoes 26:35 – “Must have” factors to look for in shoes for road runners 31:40 – Thoughts on zero drop shoes 35:20 – Factors Sam and team considers while reviewing a shoe 39:40 – Do super-fast shoes distort competition? 44:35 – Some of Sam’s favorite shoes from the last few years 48:20 – Relatively lesser known brands that Sam is keeping an eye on 50:25 – Mileage at which to change shoes 52:45 – Recommendations on resources *Follow Sam* Website: roadtrailrun.com Instagram: @roadtrailrun Facebook: https://www.facebook.com/SamsRunning RoadTrailRun YouTube Channel *Recommendations on resources* Website: podiumrunner.com Book: Shoe Dog by Phil Knight (Amazon Link) *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group:https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh email:runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	21 Jun 2021	# 58 – Deepak Raj, Co-founder of “Yoska” coaching, sub-3 marathoner and top triathlete, on his coaching philosophy and how to transition to triathlon	00:44:25
*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 disciplines 16:05 – Measuring intensity – pace or heart rate or RPE or power 21:00 – Strength training 23:50 – Training your mental strength 29:00 – How to be comfortable in open water 32:45 – Running your best in a triathlon 36:40 – Challenges when transitioning to longer triathlon events 39:05 - Recommendations on resources *Follow Deepak and Yoska* Website: yoska.in Instagram: @coachdeepakraj Instagram: @beyoska Facebook: https://www.facebook.com/DeepakGRaj Facebook: https://www.facebook.com/BeYoska Twitter: @BeYoska Recommendations on resources Books You Can Run Pain Free by Brad Breer - Amazon Link The Power Meter Handbook by Joe Friel - Amazon Link Going Long by Joe Friel - Amazon Link YouTube: Global Triathlon Network *Contact Details for Running and Fitness with Raj* Website: runfitraj.com Join WhatsApp Group:https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh email:runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	27 Jun 2021	# 59 – Kun Li and Evan Schwartz of “Stryd”, on running with power, its advantages, key power training metrics and improving by running with power	00:58:41
*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 importance 22:00 – Running power metrics like critical power, form power and others 31:50 – Drills and other ways to improve running power metrics 36:15 – Stryd power center 38:25 – Latest Stryd updates 43:50 – Adoption of Stryd by elites 50:10 – Things to look forward from Stryd 53:20 - Recommendations on resources *Follow Stryd* Website: stryd.com Stryd Coaching: https://www.stryd.com/en/coaches/ Instagram: @strydrunning Twitter: @strydrunning Facebook: https://www.facebook.com/groups/strydcommunity Email: support@stryd.com *Recommendations and Other relevant earlier podcasts* “Palladino Power Project”: https://www.facebook.com/groups/PalladinoPowerProject Episode 37 with Steve Palladino: https://www.buzzsprout.com/273726/7453285 *Contact Details for Running and Fitness with Raj* Website: runfitraj.com email:runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	04 Jul 2021	# 60 – Keshav Manik Tahla, 1000-time half marathoner, on his training with low heart rate and his journey	00:45:34
*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 – Strength and supplemental training 31:00 – Ultra marathons: Chandigarh to Delhi and Quarantine Backyard Ultra 37:05 – Favorite races 38:45 – Next goals 40:00 - Recommendations on resources Recommendations on resources Books Ultramarathon Man: Confessions of an All-Night Runner by Dean Karnazes - Amazon Link Eat and Run by Scott Jurek - Amazon Link Born to Run by Christopher McDougall - Amazon Link The Perfect Mile by Neal Bascomb - Amazon Link *Podcasts and YouTube* The Training for Ultra Podcast - https://trainingforultra.libsyn.com/ Ben Greenfield - https://bengreenfieldfitness.com/ “Trained” Podcast from Nike Peculiar Vyakti Podcast: Peculiar Vyakti Podcast Vo2maxProductions: https://www.youtube.com/user/Vo2maxProductions James Dunne: https://www.youtube.com/user/RunningRevolution Running Raw: https://www.youtube.com/user/runningraw *Follow Keshav* Strava: https://www.strava.com/athletes/9662209 Instagram: @farmer_on_the_run Facebook: https://www.facebook.com/wanderer8000 *Other relevant earlier podcasts* Episode 24 with Floris Gierman: https://www.buzzsprout.com/273726/5921689 Episode 31 with Dr. Mark Cucuzzella: https://www.buzzsprout.com/273726/6712678 *Contact Details for Running and Fitness with Raj* Website: runfitraj.com email:runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:@runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your
	11 Jul 2021	# 61 – Dr. Thomas ‘Tinman’ Schwartz, renowned running coach, on his training methods and how to become a better runner	00:55:36
*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 pace 43:35 – Adoption of “Stryd” running power meter 51:10 – Coach Tinman’s current work with high level athletes *Follow Coach Tinman* Website:https://www.tinmancoach.com/ Instagram:@tinmancoach Facebook: https://www.facebook.com/Coach-Tinman-167825260744804 *Contact Details for Running and Fitness with Raj* Website: runfitraj.com email:runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:@runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	18 Jul 2021	# 62 – Olympics Special - Part I: Nitin Sanker, Olympics aficionado, discusses India’s prospects at Tokyo 2020	00:38:44
*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/nitin.sanker LinkedIn: https://www.linkedin.com/in/nitinsanker/ *Contact Details for Running and Fitness with Raj* Website: runfitraj.com email:runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:@runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	21 Jul 2021	# 63 – Olympics Special - Part II: Nitin Sanker, Olympics aficionado, discusses India’s prospects at Tokyo 2020	00:43:45
*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 for Running and Fitness with Raj* Website: runfitraj.com email:runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:@runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	25 Jul 2021	# 64 – Dr. Martin Ian Jones on elevating human performance	00:47:55
*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 28:30 – Example of developing cognitive skills in a half-marathon setting 31:20 – Importance of having a strong motivation (“the why”) for training 38:25 – Techniques to stay committed to your goal 43:45 – Recommendations of resources *Follow Dr. Martin I. Jones* Website:https://duratusuk.com/home Instagram:@ophumanperformance *Recommendations on Resources* Goal Setting Course by Dr. Martin I. Jones: https://duratus-uk.teachable.com/courses Podcast: “The Duratus Mind Podcast” by Garry Banford *Books* Endure by Alex Hutchinson - Amazon Link The Obstacle is the Way by Ryan Holiday - Amazon Link How to Think Like a Roman Emperor by Donald Robertson - Amazon Link *Contact Details for Running and Fitness with Raj* Website: runfitraj.com email:runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:@runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	01 Aug 2021	# 65 – Greg McMillan, world renowned running coach, on his training philosophy, running pace calculator and how to become a better runner	00:47:48
*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 running calculator 16:05 – Differences between ‘new’, ‘intermediate’ and ‘advanced’ runners 18:20 – “Endurance Monster”, “Speedster” and “Combo” runner 24:55 – Importance of developing your shorter distance speed 29:20 – Example of a training week in Coach Greg’s training plan 33:50 – Thoughts on low heart rate training 37:25 – Running with power 39:20 – Thoughts on strength training 42:05 – Recommendations of resources *Follow Coach Greg McMillan* Website:https://www.mcmillanrunning.com/ Instagram: @ mcmillanrunning Facebook: https://www.facebook.com/McMillanRunning YouTube: https://www.youtube.com/user/McMillanRunningCo Twitter: @GregMcMillan *Books by Coach Greg McMillan* You (Only Faster) - Amazon Link Running Nirvana: 50 Lessons to Elevate Your Running - Amazon Link *Contact Details for Running and Fitness with Raj* Website: runfitraj.com email:runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:@runningandfitnesswithraj Twitter: @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	08 Aug 2021	# 66 – Mihira Khopkar, accomplished nutritionist, on pillars of nutrition, planning nutrition for elite athletes and related topics	00:54:58
*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 weight management and endurance training 39:45 – Thoughts on supplements 43:25 – Specific thoughts on nutrition for women athletes 48:55 - Recommendations of resources *Follow Mihira* Website:https://www.mihirakhopkar.com/ Instagram: @mihirakhopkar Email: mihirarajkhopkar@gmail.com *Nutrition Courses* Exercise Science Academy: https://www.exercisescienceacademy.com/courses/ Harvard University: https://online-learning.harvard.edu/subject/nutrition Harvard University: Harvard Course II *Contact Details for Running and Fitness with Raj* Website: runfitraj.com email:runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:@runningandfitnesswithraj Twitter: @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	15 Aug 2021	# 67 – Sage Canaday, elite runner and coach, on his running journey and coaching methods	00:36:42
*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 marathon 17:30 – Strength and supplemental training 20:25 – How to become strong mentally 22:25 – Importance of developing your shorter distance speed 26:10 – Views on running with power 28:25 – Favorite races 30:50 - Recommendations of resources *Follow Sage* Website:https://higherrunning.com/ YouTube: https://www.youtube.com/user/Vo2maxProductions Facebook: https://www.facebook.com/SageCanadayFanPage Instagram: @sagecanaday Twitter: @SageCanaday Recommendations Books Jack Daniels’ Running Formula - Amazon Link Advanced Marathoning by Pete Pfitzinger - Amazon Link *Websites* https://www.letsrun.com/ https://www.irunfar.com/ https://mutrunning.com/ *Contact Details for Running and Fitness with Raj* Website: runfitraj.com email:runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:@runningandfitnesswithraj Twitter: @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	22 Aug 2021	# 68 – Keith Bateman, multiple World Records holder, coach and author on the critical importance of good running technique	00:48:18
*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 of drills and exercises to improve running technique 29:25 – Key drills and exercises 33:20 – Benefits of barefoot running 37:25 – Views on current ‘super-fast’ shoes 43:00 – Keith’s goals 45:00 – Follow Keith and recommendations on resources *Follow Keith* Website:https://olderyetfaster.com/ YouTube: https://www.youtube.com/user/OYFpublications Facebook: https://www.facebook.com/groups/olderyetfaster *Book by Keith* Older Yet Faster by Keith Bateman and Heidi Jones - E-Book Link & Amazon Link *Contact Details for Running and Fitness with Raj* Website: runfitraj.com email:runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:@runningandfitnesswithraj Twitter: @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	29 Aug 2021	# 69 – Dr. Michael Snyder, Chair of Genetics at Stanford University, on importance of biomonitoring of health parameters, continuous glucose monitoring, wearables and ageing	00:40:43
*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 should start CGM 19:05 – How frequently and for how long should you use CGM? 21:35 – Monitoring resting heart rate and its importance 23:25 – Heart rate variability (HRV) and what does it tell us 26:00 – Ageing: people differ in which organs age fastest 30:40 – Gut health and its relation to overall health 32:50 – Dr. Snyder discusses his book 35:35 – Covid detection study 38:25 – Recommendations on resources *Follow Dr. Snyder* Website: Snyder Lab Enroll in Covid-19 Wearables Study: https://innovations.stanford.edu/wearables Twitter: @SnyderShot *Book by Dr. Snyder* Genomics and Personalized Medicine: What Everyone Needs to Know by Dr. Michael Snyder –Amazon Link *Contact Details for Running and Fitness with Raj* Website: runfitraj.com email:runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:@runningandfitnesswithraj Twitter: @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	05 Sep 2021	# 70 – Madhur Kotharay, multi-decade marathoner on supplements for health and performance	00:45:18
*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 and supplements which can help *Follow Madhur* Website: https://healthsachet.com/ YouTube: Health Sachet *Contact Details for Running and Fitness with Raj* Website: runfitraj.com email:runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:@runningandfitnesswithraj Twitter: @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	12 Sep 2021	# 71 – Bart Yasso, the running legend, on his career, motivation, favorite races, Yasso 800s and his books	00:49:21
*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’ in your marathon training cycle 29:25 – Thoughts on success of Women’s running 35:15 – Bart discusses his books 38:20 – Current work and future plans *Follow Bart* Website: http://www.bartyasso.com/ Facebook: https://www.facebook.com/Yasso800s Instagram: @bartyasso Twitter: @BartYasso *Books by Bart* My Life on the Run: Amazon Link Race Everything: Amazon Link *Contact Details for Running and Fitness with Raj* Website: runfitraj.com email:runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:@runningandfitnesswithraj Twitter: @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	19 Sep 2021	# 72 – Dr.Satyanand Shastri, renowned lung surgeon, on respiratory health, its importance and how maintain a healthy respiratory system	00:47:16
*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 – Tools to measure respiratory health and important parameters to monitor 42:15 – “Mewing” technique *Contact Details for Running and Fitness with Raj* Website: runfitraj.com email:runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:@runningandfitnesswithraj Twitter: @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	26 Sep 2021	# 73 – Dr. Tim Noakes, legendary scientist, on overhydration, central governor theory, “low carb, high fat” diet, diabetes and heart disease	00:57:21
*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 linkage between diabetes and heart disease 45:40 – Thoughts on ‘Comrades’ marathon 48:20 – The Noakes Foundation and current work *Follow Dr. Noakes* Website: https://thenoakesfoundation.org/ Website: https://nutrition-network.org/ YouTube: https://www.youtube.com/channel/UC1ncpHCujYWS3yzB1C_tSbgTwitter: @ProfTimNoakes *Donate to the Noakes Foundation* https://thenoakesfoundation.org/donate *Books by Dr. Noakes* Lore of Running - Amazon Link The Real Meal Revolution - Amazon Link Lore of Nutrition - Amazon Link Waterlogged: The Serious Problem of Overhydration in Endurance Sports - Amazon Link *Contact Details for Running and Fitness with Raj* Website: runfitraj.com email:runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:@runningandfitnesswithraj Twitter: @RunningRaj
	03 Oct 2021	# 74 – Christie Aschwanden, science journalist and author deconstructs recovery: What works, what is marketing hype and steps you can take around recovery	00:47:53
*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 there a time window? 32:30 – Massage and rolling 35:05 – What really works for recovery? 40:25 – New areas that Christie is excited about 44:45 – Recommendations on resources *Follow Christie* Website: https://christieaschwanden.com/ Podcast: https://emergingform.substack.com/ Instagram: @cragcrest Twitter: @cragcrest *Christie’s Book* Good to Go - Amazon Link *Other Recommendations* Growth Equation Podcast: https://thegrowtheq.com/gepodcast/ Alex Hutchinson’s “Sweat Science” in “Outside” magazine: https://www.outsideonline.com/byline/alex-hutchinson/ *Contact Details for Running and Fitness with Raj* Website: runfitraj.com email:runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:@runningandfitnesswithraj Twitter: @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	10 Oct 2021	# 75 –Meb Keflezighi, running legend, on his role models, career highlights, being an older athlete and his books	00:24:35
*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 older competitive runner 17:20 – “26 Marathons” book by Meb 21:05 – Current work 22:50 – Final thoughts *Follow Meb* Instagram: @runmeb Twitter: @runmeb Website: https://marathonmeb.com/ *Books by Meb* 26 Marathons - Amazon Link Meb for Mortals - Amazon Link Run to Overcome - Amazon Link *Contact Details for Running and Fitness with Raj* Website: runfitraj.com email:runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:@runningandfitnesswithraj Twitter: @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	17 Oct 2021	# 76 – Prof. Andrew Jones on nitrate supplementation, beetroot for performance enhancement, critical power and “Breaking-2” project	00:45:46
*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 – Physiological benefits of nitrate supplementation including vasodilation 17:55 – Nitrate supplementation for general health and well-being 22:35 - Critical speed and its importance 27:05 – Measuring critical speed practically 30:05 – Involvement in “Breaking2” project 34:45 – Key insights from “Breaking2” project 38:35 – How soon will the 2 hour marathon barrier be broken in a regular race? 39:45 – Emerging areas of research 42:35 – Recommendations on resources *Follow Prof. Jones* Twitter: @AndyBeetroot *Recommendation on further reading* Physiological demands of running at 2-hour marathon race pace in “Journal of Applied Physiology - https://journals.physiology.org/doi/full/10.1152/japplphysiol.00647.2020 *Contact Details for Running and Fitness with Raj* Website: runfitraj.com email:runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:@runningandfitnesswithraj Twitter: @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	24 Oct 2021	# 77 – Paula Radcliffe, running legend and former world record holder in the marathon on her role models, career, key races and dealing with challenges	00:44:19
*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 success in the marathon 19:30 – Pain threshold and dealing with acute discomfort in a race 23:05 – Thoughts on Men’s v/s Women’s marathon world record 26:05 – Thoughts on modern “super shoes” 30:20 – Favorite races 32:10 – Dealing with father’s death and daughter Isla’s cancer 35:35 – Current initiatives and work 39:30 – One character trait in Paula’s success *Follow Paula* Twitter: @paulajradcliffe Instagram: @paula_radcliffe *Autobiography* Paula: My Story So Far - Amazon Link *Contact Details for Running and Fitness with Raj* Website: runfitraj.com email:runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:@runningandfitnesswithraj Twitter: @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	31 Oct 2021	# 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 age	00:45:08
*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 different metrics for training like power, heart rate 32:30 – “Training Peaks” platform 37:25 – Current work 40:00 – Recommendations on resources 42:50 – Final thoughts *Follow Joe* Twitter: @jfriel *Books by Joe Friel* Fast After 50 - Amazon Link Other books by Joe - Amazon Link *Recommendations on people to follow on Twitter* Alan Couzens - @Alan_Couzens Dr. Stephen Seiler - @StephenSeiler Asker Jeukendrup - @Jeukendrup Dr. Andy Kirkland - @andykirkland71 Dr. Michael Joyner - @DrMJoyner *Earlier relevant episode* Episode # 12 with Dr. Stephen Seiler - https://www.buzzsprout.com/273726/4709063 *Contact Details for Running and Fitness with Raj* Website: runfitraj.com email:runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:@runningandfitnesswithraj Twitter: @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	07 Nov 2021	# 79 – Brad Barton, world record holder in the mile 50 year age-category, on his coaches, training and goals	00:54:43
*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 Brad 47:45 – Recommendations on resources *Follow Brad* Website: http://bradspeaks.com/ Facebook: @bradbartonspeaks *Book Recommendations* Tiny Habits by BJ Fogg – Amazon Link Raise Your Game by Alan Stein - Amazon Link Limitless by Jim Kwik - Amazon Link *Contact Details for Running and Fitness with Raj* Website: runfitraj.com email:runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:@runningandfitnesswithraj Twitter: @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast.Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict
	22 Nov 2021	# 80 – Sonya Dutta Choudhury, author and book lover, discusses her favorite running and sports books	00:51:55
*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 25:30 – Anywhere But Home by Anu Vaidyanathan 27:35 – Faster Than Lightning by Usain Bolt 28:40 – Open by Andre Agassi 32:05 – Twin Tracks by Roger Bannister and Perfect Mile by Neal Bascomb 35:15 – The First Ladies of Running by Amby Burfoot 39:40 – Shoe Dog by Phil Knight 42:55 - What I Talk About When I Talk About Running by Haruki Murakami 44:10 – Sonya’s current work *Follow Sonya* Twitter: @BookSonya Instagram: @sonyasbookbox Facebook: @Sonyasbookbox LinkedIn: Sonya Dutta Choudhury Website: https://sonyasbookbox.com/ *Contact Details for Running and Fitness with Raj* Website: runfitraj.com email:runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:@runningandfitnesswithraj Twitter: @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	29 Nov 2021	# 81 - Simon Wegerif, explains Heart Rate Variability (HRV) and its importance, how to measure & interpret HRV and ways to improve HRV	00:44:15
*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 load 13:45 – How to measure HRV 19:00 – Changes in HRV and higher HRV being a measure of improved fitness 20:45 – 5 ways to improve HRV 28:10 – HRV as lead indicator of illnesses 32:30 – ithlete pro details 36:45 – Quiz Time! 39:25 – Simon’s recommendations to other resources *Contact Simon* https://www.myithlete.com 5 ways to improve HRV: https://www.myithlete.com/improve-heart-rate-variability-hrv/ *Resources* Phil Maffetone: https://philmaffetone.com Andrew Flatt: https://hrvtraining.com Precision Hydration: https://www.precisionhydration.com *Contact Details for Running and Fitness with Raj* Email: runningandfitnesswithraj@gmail.com Facebook Group: Running and Fitness with Raj Instagram: Instagram @runningandfitnesswithraj Twitter @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	06 Dec 2021	# 82 – Highlights 2021 – Part I: Highlights from our episodes with super-elite runners Deena Kastor, Meb Keflezighi and Paula Radcliffe	00:37:50
*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://www.buzzsprout.com/273726/9422023 *Contact Details for Running and Fitness with Raj* Website: runfitraj.com email:runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:@runningandfitnesswithraj Twitter: @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser
	12 Dec 2021	# 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 Shastri	00:52:01
*Episode Summary* Highlights 2021 – Part II: Highlights from health episodes on diabetes with Mahesh Jayaraman, sleep with Dr. Charles Samuels and respiratory health with Dr. Satyanand Shastri *Show Notes* 01:20 – Mahesh Jayaraman on diabetes 17:50 – Dr. Charles Samuels on sleep 32:20 – Dr. Satyanand Shastri on respiratory health *Full episodes* Episode 43 with Mahesh Jayaraman: https://www.buzzsprout.com/273726/8093698 Episode 56 with Dr. Charles Samuels: https://www.buzzsprout.com/273726/8651442 Episode 72 with Dr.Satyanand Shastri: https://www.buzzsprout.com/273726/9219963 *Contact Details for Running and Fitness with Raj* Website: runfitraj.com email:runningandfitnesswithraj@gmail.com Facebook Group:Running and Fitness with Raj Instagram:@runningandfitnesswithraj Twitter: @RunningRaj *Listen and Subscribe* Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser

Enhance your understanding of Running and Fitness With Raj with My Podcast Data

At My Podcast Data, we strive to provide in-depth, data-driven insights into the world of podcasts. Whether you're an avid listener, a podcast creator, or a researcher, the detailed statistics and analyses we offer can help you better understand the performance and trends of Running and Fitness With Raj. From episode frequency and shared links to RSS feed health, our goal is to empower you with the knowledge you need to stay informed and make the most of your podcasting experience. Explore more shows and discover the data that drives the podcast industry.

About us Privacy Policy

Running and Fitness With Raj (Rajagopal Anapuzha)

Explore every episode of Running and Fitness With Raj

Physiological demands of running at 2-hour marathon race pace in “Journal of Applied Physiology - https://journals.physiology.org/doi/full/10.1152/japplphysiol.00647.2020

Enhance your understanding of Running and Fitness With Raj with My Podcast Data