Khem Rautela

Lessons from My Younger Self: Insights for AthletesReflections on training, nutrition, and performance from the past.What would you tell your younger self if you could go back in time?In this video, I sit down with one of my athletes and explore that exact question—looking back on 30 years of training and the lessons I wish I had learned sooner. From mileage experiments and controlled workouts to fueling, gut health, reverse fatigue sessions, and the critical role of sleep, these are the insights that still matter today.In this video we cover:-Why extreme volume swings can hold you back (and what consistency actually looks like)-The power of slowing down in workouts to improve lactate threshold-Why fueling is never guesswork—and how underfueling shows up in injuries-The underrated role of probiotics, prebiotics, and smart nutrition timing-Defining easy, steady, and threshold paces more clearly-A “reverse fatigue” workout method that teaches your body to run fast when tired-Why sleep may be the highest-return recovery tool you’re underusingWhether you’re a competitive runner, a masters athlete, or simply someone chasing long-term progress, these lessons can help you train smarter and stay healthier.What would you tell your younger self? Drop it in the comments—I’d love to hear.If this resonated, hit like, subscribe, and turn on notifications so you don’t miss the next one.#Running #MastersAthletes #EnduranceTraining #RunningTips #AthleteMindset #TrainingInsights #FuelingForPerformance #SleepForAthletesGive

Legs Cramping? My Experiment🏃‍♂️ NOT EATING ENOUGH? Here’s Why Your Runs Are SUFFERING!What happens when you don't fuel your body with enough calories before a run? In this video, we hit the road and talk about a real-world experiment that led to extreme fatigue, terrible workouts, and concerns about lower-leg injuries. Running harder isn't always the answer. Sometimes, the problem is that you're simply not giving your body the fuel it needs to perform and recover. During this run, we break down:🔥 The Experiment: What happened when I didn't consume enough calories before running—and how it affected my workouts.⚡ Running Performance: Why underfueling can leave you feeling exhausted, struggling through workouts, and unable to perform at your best.🦵 Injury Prevention: How consistently inadequate energy intake can affect recovery, bone health, and your risk of running-related injuries, including lower-leg stress injuries.🥤 Pre-Run Fueling: How many calories I aim to consume before heading out for a run.🏃 Fueling During Your Run: How much fuel I take in while running and why timing matters.💧 Why I Prefer Liquid Calories: Why I prefer getting much of my pre-run and during-run fuel in liquid form. Whether you're training for your first 5K, chasing a marathon PR, or trying to become a stronger runner, understanding your fueling needs can make a huge difference. Stop guessing. Start fueling. Give your body what it needs to run strong!👇 LET'S TALK RUNNING! Do you fuel before your runs? Do you take calories in during longer workouts? Tell us what works for you in the comments!👍 Like this video if you found it helpful.🔔 Subscribe for more running tips, training insights, nutrition discussions, and real-world experiments to help you become a better runner.#Running #RunningNutrition #RunnerFueling #SportsNutrition #DistanceRunning #RunningTips #InjuryPrevention #EnduranceTraining #MarathonTraining

In this women-focused episode, Eliza opens up about what it really takes to keep running through pregnancy — twice over. We walk through how training changes trimester by trimester, starting with her pre-pregnancy fitness and run-streak mindset, then diving into the first-trimester reality: nausea, crushing fatigue, and easy runs that suddenly feel anything but easy. Eliza shares her experience of pregnancy after miscarriage — the caution, the scares, and the hard calls about when to pull back — and talks candidly about letting go of a strict training plan to reframe pregnancy itself as its own endurance cycle. We also get into the outside noise: judgment from strangers and well-meaning advice, and how she learned to trust her own body over rigid rules. Finally, a look ahead to postpartum running, baby logistics, and the coaching support that's helped her through it all. A real, grounded conversation for any runner navigating pregnancy — or supporting someone who is.

Chasing Big Goals: The Journey to Running SuccessSetting big goals can feel intimidating—but it’s also one of the most powerful ways to shape your daily actions and keep you motivated.In this episode, Coach Jay reflects on his recent racing experiences at the Drake Relays US Masters Mile Championship and the Labor Day Road Race. He shares honest insights from aiming high (trying to win both the mile and 800 at Drake, and chasing a sub-15 5K), what the results taught him, and how those lessons apply to every runner chasing their own ambitious targets.You’ll hear about:Why setting big goals is really about framing what you’re responsible for todayHow adjusting mileage and nutrition led to real progressThe visualization technique that helped him believe he was a sub-15 guy againWhy embracing the process (even when you fall just short) builds resilienceThe importance of truly easy running as you ageCommon strength-training mistakes runners make—and what to do insteadWhether you’re chasing a PR or just trying to stay consistent, this episode offers practical mindset shifts and training wisdom from someone who’s been in the trenches.Hit play, and let’s chase those big goals the smart way.#Running #GoalSetting #MastersRunning #TrainingTips #CoachJay

Ryan Hall and Jay Stephenson openly share the curiosity, passion, and love they still have for running after years of competing, coaching and living the sport.In this conversation, two mid -40's runners dig into the things that keep running fun, fresh and exciting-long after the early motivation fades. Through honest, fun, and informative stories, they explore what still lights them up about the sport and how runners can reconnect with the original feeling of falling in love with running. Whether your passion has dimmed, you've hit a plateau, or you're simply looking for a reminder of why you started, this talk is meant to rekindle the spark through their passion.Ryan and Jay share real experiences from their journeys-the joy, the challenges, the lessons, and the simple practices that continue to fuel their love for running years later.If you've ever wondered how to keep the fire going after the medals, the PRs, and the early excitement settle down, this conversation is for you. Drop a comment and let us know: What's one thing that still makes running exciting for you? What are you still curious about?Like and subscribe if this helped remind you why you lace up in the first place.

Meet the women behind Run Free Women, a community built to get more women running together. In this episode, Eliza shares the story of her 23-year running streak — one of the longest in the world — and how she's kept it alive through motherhood, injury, and the hardest seasons of life. Then Callie, a former Olympic Trials qualifier, opens up about her path from young runner to elite competitor, and how pregnancy is reshaping her relationship with the sport. Plus: favorite routes, go-to workouts, shoe picks, and an invitation to join the community.https://www.runfreetraining.com/landing?gender=women

In this episode, Jay talks about Racing to Win and also includes 5 things that may be holding you back from doing it. Enjoy, share, like, rate, all the things. If you want to learn more about Run Free or to get a free consultation, please visit www.runfreetraining.com.

Dr. Matt Silver joins Jay on the podcast this episode to talk about cooldowns, nutrition, strength routines, injury prevention and recovery, and much more. You will love this fantastic episode full of helpful information. For some extra info, you can click these links below to to learn more about those topics: Post Run CooldownInjuries and Strength RoutinesJay's Supplement List & Three Day Pre Race Routine

Enjoy part two of Jay's time with Khem. This episode was also recorded in India. Amazing to know Run Free has a global impact and not just a national one. So many great athletes there and if you'd like to help them out, you can contribute to the go fund me campaign to help some runners achieve their goal of competing for their country in the Olympic trials. See link below: https://www.gofundme.com/f/support-sonam-and-fellow-athletes-olympic-dreams?attribution_id=sl:71406dbc-d45a-4ea0-baf2-0c557cb80620&ts=1765770614&utm_campaign=natman_sharesheet_dash&utm_content=amp13_t1&utm_medium=customer&utm_source=copy_link

Jay is in India and recorded this new podcast with runner, Khem Rautela, amidst the Himalayan Mountains, which is really cool. They talk about all kinds of things including a really important Go Fund Me campaign to try and help some Indian runners like Sonam achieve their dreams by competing in the Olympics. If you want to donate to that, you can by following the link below: https://www.gofundme.com/f/support-sonam-and-fellow-athletes-olympic-dreams?attribution_id=sl:71406dbc-d45a-4ea0-baf2-0c557cb80620&ts=1765770614&utm_campaign=natman_sharesheet_dash&utm_content=amp13_t1&utm_medium=customer&utm_source=copy_link