The Sunday Shakeout

This week's episode of The Sunday Shakeout features a guide to strength training for injury prevention. I hope you enjoy this episode of The Sunday Shakeout! In this episode, I discuss: My training for this winter What strength training for injury prevention entails How to apply it to your own training Thank you so much to all of my listeners for the support! Contact me: ⁠⁠thesundayshakeout@gm...

This week's episode of The Sunday Shakeout features a talk on aerobic vs. neuromuscular training. I hope you enjoy this episode of The Sunday Shakeout! In this episode, I discuss: What aerobic and neuromuscular fitness are How to improve your neuromuscular fitness How to know if you are more of an aerobic or a neuromuscular runner Thank you so much to all of my listeners for the support! Conta...

This week's episode of The Sunday Shakeout features a guide to how you can improve year-after year in the sport of running. Having a long-term outlook is extremely important to how your running career plays out. I hope you enjoy this episode of The Sunday Shakeout! In this episode, I talk about: Why having a long-term outlook is crucial Some strategies to help you improve year-after-year, incl...

This week's episode of The Sunday Shakeout features of a review of the WIAA State Cross Country Championships for 2023. My team, Seattle Prep, became back-to-back state champions. In this episode, I review the meet from my perspective, a spectator. I hope you enjoy this episode of The Sunday Shakeout! In this episode, I discuss: Pre-race and the drive The race itself Post-race, key takeaways,...

This week's episode feature a guide to periodization for distance runners. Periodization is simply how your training progresses from the beginning of a training cycle to your peak race. There are many ways to do this. Periodization truly is an art. I hope you enjoy this episode of The Sunday Shakeout! In this episode, I talk about: What periodization is Periodization terminology Linear vs. non...

This week's episode of The Sunday Shakeout is not as much content-based as it is a called-to-action. So often we runners get caught in the numbers, the trends, what everybody else is doing. We get swayed by training methods of others, refusing to admit the fact that it is not working for us as individuals. Furthermore, we runners often lose our own sense of intuition and our ability to think f...

This week's episode of The Sunday Shakeout features a talk on Zone 2 Training for distance-runners. This is a topic that has likely you have likely come across at one point in your running journey. Today, I look to give you everything I know about Zone 2 training and how to incorporate into your training. I hope you enjoy this episode of The Sunday Shakeout! In this episode, I discuss: What is...

This week's episode of The Sunday Shakeout features a guide to running shoes, a topic that excites many runners. I hope you enjoy this episode of The Sunday Shakout! In this episode, I talk about: Why you should go to a running shoe store The importance of considering fit and feel How there are different shoes for different purposes My opinion on minimalist vs. maximalist shoes Thank you so mu...

This week's episode of The Sunday Shakeout features a talk on VO2 max training for runners. When I looked through my catalog of episodes for The Sunday Shakeout and figured out that I hadn't yet made an episode on VO2 max, I was surprised. VO2 max is topic in the running space that a lot of people have questions about. And so in this week's episode on VO2 max training, I hope to clear...

This week's episode of The Sunday Shakeout features at talk on the interconnected relationship between life and running. As the marathon G.O.A.T. Eliud Kipchoge once said, "Only the disciplined ones are free in life. If you are undisciplined, you are a slave to your moods and passions." This episode sheds some light on that statement. The take home message in that if you are discipli...

This week's episode of The Sunday Shakeout features an overview of nutrition for distance runners. Nutrition is something that all runners should strive to have a decent grasp of and if you can understand nutrition, your running will go to new heights. I hope you enjoy this episode of The Sunday Shakeout! In this episode, I discuss: Basic tips on how to look at nutrition My diet My biggest nut...

This week's episode features a guide to training execution for distance runners. Learning how to properly execute your training by sticking to the plan while at the same time listening to your body is an important skill that all runners must master. This skill is something that all great runners have mastered and it represents the ability to be in-tune with one's body, but it mostly boils...

Join me in this exciting episode of The Sunday Shakeout as I dive deep into the exhilarating World Athletics Championships held in the historic city of Budapest, Hungary. With more than 2,000 athletes representing over 200 countries, this event marked a milestone in Hungary's history. I will focus on the thrilling distance running events, including the unforgettable Women's 10,000m Final where Gud...

In this episode, I uncover the profound connection between sleep and running performance. From the crucial physiological processes that unfold during sleep, including tissue repair and growth hormone release, to the mental resilience and cognitive sharpness that well-rested runners exhibit, I explore how sleep acts as a foundational pillar for achieving optimal physical and mental health. Understa...

This week's episode of The Sunday Shakeout is an intro to overtraining for distance runners. After doing much research on overtraining, there is SO much content that I can provide you guys with. I could quite literally talk for an hour about this. But I figured I would bore you guys by talking for that long because I think that nobody wants to listen to anybody talk for more than 35 minutes un...

This week's episode of The Sunday Shakeout features a practical guide to training age for distance runners. Training age is something that many runners either overlook or don't have a great idea about. Training age mainly relates to the cumulative amount of years of training and racing that you have had in the sport of long-distance running, your experience. it also refers to things like l...

This week's episode of The Sunday Shakeout takes a laid-back approach as we dive into a review of my summer training during my freshman year of cross-country. Rather than a typical training tutorial, I aim to provide you with insights into the real-world challenges and successes of my running journey. I want to showcase the runner side of me, giving you a peek behind the scenes. In this episod...

This week's episode of The Sunday Shakeout features some of my biggest tips for how to succeed on race day. You're on the start line of the biggest race of your life and the gun goes off, but you've already psyched yourself out. You had decent race prep for the biggest race of your life. You invited your friends and your family, even your grandmother for this big day. But on that start...

This week's episode of The Sunday Shakeout features the ultimate guide to fartlek training for distance runners. I like to use the analogy of food when talking about fartlek training. Let's say that every single night for dinner you ate chicken, broccoli, and rice. The broccoli is raw, the chicken breast was simply thrown in the pan without any spices, and we the rice is just plain brown r...

In this week's episode of The Sunday Shakeout, join me for an insightful guide to heart rate training tailored for distance runners. Despite being underutilized in the running world, heart rate training has the potential to significantly enhance your performance when employed intelligently. Many athletes may not be aware of how to harness its benefits effectively. However, with the right approach,...

In this week’s episode of The Sunday Shakeout I guide you through the ins and outs of hill training tailored for distance runners. Echoing the sentiment of one of America's greatest distance runners, "Hills are speedwork in disguise," we explore the diverse benefits hills bring, from strength-building to endurance and speed enhancements. Hills, with their unmatched versatility, offer a unique work...

This week on The Sunday Shakeout, we tackle the often-dreaded topic of cross-training for distance runners. While the allure of trails and the wind in our hair beckon, aerobic cross-training offers benefits beyond injury recovery, elevating your running by building crucial endurance. In this episode, we explore: The myriad benefits of aerobic cross-training for all runners Practical insights on ho...

In The Sunday Shakeout, I give a step-by-step tutorial on crafting a personalized training plan for distance runners, from the mile to the marathon. Designing your own plan might seem daunting, but with dedicated effort, you can create a roadmap that outshines generic alternatives. In this episode, I break down the six key steps to designing a training plan that minimizes injury risks and propels...

This week on The Sunday Shakeout, we dive deeper into self-assessment for distance runners, building on last week's insights. Crafting an effective training plan begins with essential questions, ensuring it aligns with your unique needs for optimal fitness gains, health, and happiness. Training plans are intricate, with varied components tailored to individual backgrounds, strengths, and goals. Wh...

This week’s episode of The Sunday Shakeout is a guide through the essential process of self-assessment before diving into a training plan. Asking key questions is crucial to shaping a plan that not only boosts fitness but also ensures your health and happiness along the way. Whether you're working with a coach or self-coached, understanding the 9 pillars of self-assessment is fundamental for effec...