Chris Napier is the author of Science of Running, a professor of physical therapy, practicing physiotherapist, 2:33 marathoner, and medal winner at the Canadian Track & Field Championships in 1996 and 1997.

He is also a scientific advisor to Avelo, the world’s smartest running shoe (I'm also an advisor!).

Today's focus is on super shoes and how they affect your running form:

• The specific form changes that happen due to high-stack foam and carbon plates
• Specific injury risks from super shoes
• How often Chris recommends wearing super shoes
• Training changes that reduce injury risk while wearing super shoes

Extra Resources:

• Geoff Burns, PhD on the science of super shoes (podcast)
• The main reason runners get injured (video)
• Chris Napier's first podcast appearance (podcast)

Please support our sponsors who help make the podcast possible!

Thank You Lever!

I'm excited to partner with Lever - a bodyweight support system that helps you run further or faster with less effort and injury risk.

You’ve probably seen pro runners using Lever - it attaches to any treadmill and you hook into it like a harness. It effectively makes you lighter, enabling you to run more volume than you normally could with reduced injury risk, run faster with less effort, or return to running after an injury more effectively.

Lever allows you to do more running with less risk. From building mileage, introducing faster workouts, aiding your return to running after a break, Lever has a place in every phase of training. The pro’s have been using Lever for years, giving them the advantage of more training with fewer injuries.

They’re also common in physical therapy offices. Because you can run with less body weight, you can gain fitness and practice good technique without risking your recovery.

Go to levermovement.com and use code Strength20 for 20% off any system (and that’s with a capital S). If you’re injury-prone or are looking to take a big swing at your goals this year, now is the time for Lever. That’s levermovement.com with code Strength20 for 20% off any system.

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 main mechanism for boosting performance is acting as a vasodilator - it increases blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles.

Just like beetroot but more effective, blackcurrant berries are vasodilators, helping you get more blood flow where it's needed, quickly and efficiently.

My personal favorite option includes 100mg of caffeine, so you get the proven performance (and psychological) benefits of caffeine combined with the vasodilation effects of blackcurrant berries.

Boost your performance and immune system with 2before: use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com.

Thank you to 2Before for supporting Strength Running!

Megan Flanagan is a former collegiate athlete and writer for Outside Magazine, a certified running coach and personal trainer, and a Spartan Elite podium athlete. She has a bachelor’s in Psychology & Nutrition, a master’s in Public Health, and has finished four 100-mile races. Megan is a multi-faceted athlete and works with a variety of runners in her coaching practice.

In this conversation, we’re bringing our combined experiences with cross-training to you:

• how to add cross-training
• why you should add it
• what forms of exercise are best
• the types of exercise to avoid if you want to stay healthy
• when to schedule cross-training in your schedule

Resources:

• Pool Running XT tips
• Cycling XT tips
• Custom training plans

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.

They’re now offering international shipping so if you live in the UK, Canada, Australia, or anywhere around the world, you can try Previnex as well.

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!

A big thanks to LMNT 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 LMNT. 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.

And BIG news! Their newest flavor is now permanently available : LEMONADE SALT!

LMNT’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 LMNT to get a free sampler pack and get your hydration optimized for the upcoming season.

Scott Johnston is one of the top coaches in the world, especially in mountain and high alpine sports. He's worked with Killian Jornet and recently coached both winners of the most prestigious trail race on Earth, UTMB (Tom Evans & Ruth Croft).

He's also author of one of my favorite training books, Training for the Uphill Athlete and founder of the Evoke Endurance coaching group.

This conversation focuses on fatigue resistance:

• What is fatigue resistance?
• Local vs. global fatigue
• Top workouts to build fatigue resistance
• The role of the nervous system in fatigue

Scott's wisdom has helped the best runners in the world reach the top of the podium. I know it can help you, too.

Resources:

• Training & Coaching Programs
• Scott's last podcast appearance
• SR's YouTube channel

Thank You Lever!

I'm excited to partner with Lever - a bodyweight support system that helps you run further or faster with less effort and injury risk.

You’ve probably seen pro runners using Lever - it attaches to any treadmill and you hook into it like a harness. It effectively makes you lighter, enabling you to run more volume than you normally could with reduced injury risk, run faster with less effort, or return to running after an injury more effectively.

Lever allows you to do more running with less risk. From building mileage, introducing faster workouts, aiding your return to running after a break, Lever has a place in every phase of training. The pro’s have been using Lever for years, giving them the advantage of more training with fewer injuries.

They’re also common in physical therapy offices. Because you can run with less body weight, you can gain fitness and practice good technique without risking your recovery.

Go to levermovement.com and use code Strength20 for 20% off any system (and that’s with a capital S). If you’re injury-prone or are looking to take a big swing at your goals this year, now is the time for Lever. That’s levermovement.com with code Strength20 for 20% off any system.

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 main mechanism for boosting performance is acting as a vasodilator - it increases blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles.

Just like beetroot but more effective, blackcurrant berries are vasodilators, helping you get more blood flow where it's needed, quickly and efficiently.

My personal favorite option includes 100mg of caffeine, so you get the proven performance (and psychological) benefits of caffeine combined with the vasodilation effects of blackcurrant berries.

Boost your performance and immune system with 2before: use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com.

Thank you to 2Before for supporting Strength Running!