How much attention do you need to give to your weight as a runner?

Dr. Spencer Nadolsky is an obesity and lipid specialist physician who’s helped thousands of patients across the US.

After competing on a college track team in the horrible early 2000’s culture of “lighter is better,” I wanted to bring a medical expert onto the podcast to discuss weight loss in a responsible way.

We talk about:

• The balance between fueling for performance and the potential need for weight loss
• Assessing whether weight loss is clinically indicated or potentially harmful
• Focusing on nutrition rather than just running more to lose weight
• Body composition and maintaining muscle and bone mass
• The risks of RED-S and what both men and women should look out for
• Nutrition recommendations for runners
• Thoughts on weight loss medications like Ozempic for runners

Chime in with your top takeaways from this episode on Instagram.

• Dr. Nadolsky on Instagram, on X/Twitter, and on YouTube
• Docs Who Lift Podcast
• Get recovery and injury prevention tips from 9 elite runners.

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

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

If you’re not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I’m now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff.

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

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

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

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

Hoping to improve your marathon performance this fall?

Sara Manderscheid is a running coach and podcaster living in Boulder, CO.

Sara fell in love with the marathon training process after BQ'ing in her 2019 marathon debut. This fall, she's attempting to get as close to the 3 hour barrier as possible in the marathon.

Sara's been a guest on the podcast twice before and returns to take your marathon specific running questions.

We collected your Instagram and Twitter questions and answer them together, including:

• How does being sick affect fitness, and is it better to just rest and not run?
• What are your favorite workouts for honing in on goal marathon pace?
• How do you manage strength training tapering and run tapering?
• How can you tell the difference between normal fatigue and overtraining?
• What do I do about race day calf cramps?
• How can I overcome a plateau?
• Got any tips for pacing hilly marathon courses?
• How can we adjust summer heat and humidity training for fall marathons?
• What should I do if I start out a race too fast and want to get effort back in control?
• When is it time to up my marathon pace?

Send this episode to a friend who's training for a marathon!

• Sara on Instagram
• Elevate Your Running on Instagram
• Sara's Podcast, Elevate Your Running
• Plan your training season from start to finish with this free season planner.
  

We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles.

So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com.

Thank you to 2Before for supporting Strength Running!

After resisting most supplements for the better part of my life, I’m cautiously changing my tune. I’m now a Masters runner and in my personal life, I’m optimizing for longevity. I want to be my healthiest self for as long as possible and I’m excited to partner with Previnex to make that happen.

Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need.

Their new Muscle Health Plus is something I'm now taking. Turning 40 - and having a thin frame - has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids.

Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they’re going to do.

Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you’ll try it! Use code jason15 for 15% off your first order at Previnex!

When’s the last time you got bloodwork done?

Stevie Lyn Smith is a Registered Dietitian on a mission to educate and coach athletes on how to fuel their goals without sacrificing health and happiness.

As a board certified specialist in sports nutrition, Stevie Lyn has helped hundreds of athletes fuel to improve performance, energy levels, and recovery– without feeling guilt or restriction.

In this episode, we talk about:

• Using bloodwork as a tool for performance and overall health
• How bloodwork can help identify nutritional deficiencies and overtraining
• Ideal timing for bloodwork testing
• Key biomarkers for endurance athletes, including vitamin D, B12, and iron
• Markers related to stress, muscle recovery, and inflammation
• Testosterone and estrogen in both men and women
• Reducing the risk of overtraining
• Why to get regular bloodwork every 3-6 months as an athlete

If you like this episode, go to your podcast player and scroll back to find past episodes on nutrition and performance.

• Stevie on Instagram
• Stevie’s website
• Real Fuel Podcast
• Real Fuel Group Coaching and Stevie’s membership program
• Learn more about running nutrition for free with our free nutrition myth busting resource.

We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles.

So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com.

Thank you to 2Before for supporting Strength Running!

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

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

If you’re not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I’m now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff.

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