Buzz
This week, we're diving into building a consistent running routine with insights from Jason Fitzgerald, the founder of Strength Running. Perfect timing, as Meghan Walbert, co-host of The Upgrade, has been exploring ways to embrace running as part of this month's Mytour Fitness Challenge.
Jason, a seasoned marathon runner, is also a USA Track & Field certified coach and the voice behind The Strength Running Podcast. He’s a regular contributor to Mytour as well!
Tune in to learn Jason’s tips for beginners, strategies to make running more engaging, and techniques to enhance your form and prevent injuries.
Tune in to The Upgrade above or discover us on popular podcast platforms like Apple Podcasts, Google Play, Spotify, iHeartRadio, Stitcher, and NPR One.
Key Moments from This Week’s Episode
Insights from the Jason Fitzgerald Interview
On the rapid improvements that come with consistent running:
Even within a few weeks, you’ll begin to notice progress. Your performance will improve, and the metrics runners rely on will start showing positive changes. What I’ve always admired about running is that effort directly translates to results. Your dedication determines your advancement, giving you complete control over your growth in the sport. That sense of empowerment is truly exhilarating.
On what beginners should focus on when starting to run:
It’s beneficial to have a clear purpose for every run you undertake. For beginners, most runs will be easy runs, which are defined by their effort level rather than pace. Easy runs should feel effortless. To gauge this, I recommend the three C’s of easy running: conversational, controlled, and comfortable. If you can hold a full conversation while running, maintain control over your pace, and feel relatively comfortable, you’re on the right track. For newcomers, comfort might take a few weeks to achieve, as running can initially feel challenging.
On how a 'run sandwich' can help prevent injuries:
One effective strategy I often recommend is the 'run sandwich' approach. This involves starting with a dynamic warm-up to prepare your body for running and ending with 10 to 20 minutes of bodyweight strength exercises. This method offers numerous benefits: the warm-up enhances coordination, athleticism, flexibility, and mobility while reducing injury risk. It also helps transition from a sedentary state, like sitting at a desk, to running. Post-run strength exercises build strength, aid in cooling down, and improve overall mobility, leaving you feeling better throughout the day. Without this routine, you might feel stiff and fatigued after a run, as your body struggles to transition from high intensity to rest.
For more of Jason’s advice on running efficiently and enjoying the process, listen to the full episode.
Got feedback or ideas for us? Interested in being featured on the show? Call us at 347-687-8109 or email a voice memo to [email protected]. Next week, we’re diving into investing, so share your questions or top tips on the subject!
