The Science of Strength for Runners | Dr. Richard Blagrove, PhD Episode #89

In Episode 90 of the Progression Health Podcast, Ross is joined by Erin Ayala, a sport psychologist and certified mental performance consultant who specializes in working with female endurance athletes and athletes with complex health concerns.Erin’s approach is centered on helping athletes train their minds as seriously as their bodies while developing a sustainable relationship with sport. Together, they explore the role of mental performance in endurance training, the pressures created by athletic identity, and why ambitious goals need to be supported by realistic expectations and consistent habits.The conversation covers how athletes can transfer skills into life after competitive sport, use personal values to guide performance, and turn outcome goals into actionable process goals. Erin also discusses the importance of recovery, the limitations of focusing too heavily on sleep data, and why curiosity can be more useful than self-criticism when training or racing does not go to plan.The episode concludes with practical strategies for race pacing and visualization, including how to mentally rehearse difficult moments rather than only imagining the finish line.What you’ll learnHow mental and physical training work together to support performance and long-term health.Why a strong athletic identity can be both a source of motivation and a vulnerability during setbacks.How to identify transferable skills, personal values, and meaningful goals beyond sport.The difference between outcome goals and process goals, and how to use both effectively.How to manage expectations without giving up on ambitious performance targets.Why patterns of sleep, recovery, and training matter more than a single difficult day.How to recognize negative self-talk and respond with curiosity rather than avoidance.How to plan for the urge to start a race too fast.How realistic visualization can prepare athletes for fatigue, setbacks, and challenging race moments.Episode chapters00:54 – Introduction02:31 – Physical vs. Mental Training: Are Both Equally Important?03:33 – What Is Sports Psychology?04:52 – How Do Athletes Experience Mental Health Differently From the General Population?06:33 – Do Athletes Go Through the Same Highs & Lows as Everyone Else?08:50 – Examples of People Who Found Success After Retirement10:34 – Specific Tips for Transferring Skills15:04 – How Self-Awareness & Personal Values Impact Performance17:44 – Keeping the Scorecard Without Focusing on It, Why?19:38 – Being Intentional: Focusing on the Process Instead of Jumping Ahead22:13 – Managing Expectations & Training Mistakes24:12 – Healthy Sleep Cycle & Its Importance25:58 – Expectations vs. Reality29:09 – Questions to Manage Pressure & Stay Curious31:18 – Criticism, Isolation & Lowering Expectations34:24 – Avoiding the Trap of Starting Too Fast36:46 – Why Is Visualization Underutilized?40:02 – Erin’s Social Media41:01 – OutroEnjoyed the episode? Follow the Progression Health Podcast on your preferred listening platform, leave a rating or review, and share it with someone who could benefit from the conversation.Disclaimer: The information shared in this episode is educational and is not a substitute for personalized medical, psychological, or mental health advice.

Dr. Richard Blagrove, a physiology lecturer at Loughborough University and author of Strength and Conditioning for Endurance Running, breaks down the research behind why resistance training is essential for runners of all levels. From heavy lifting and plyometrics to periodization and injury prevention, he explains how building strength can improve running economy, boost performance, and reduce overuse injury risk. Whether you're a recreational jogger or a competitive racer, this conversation will change how you think about the role of the weight room in your training.

Med student and fitness influencer David Millar joins the podcast to share his journey from addiction to sobriety—and how ultra-marathon running became both a lifeline and a new challenge. A candid conversation about recovery, discipline, and finding balance after extremes.If you have any health-related questions you want answered or for free daily health info follow me on IG - Instagram- / progression_health Interested in online coaching? Email me; [email protected] or DM me on FB, IG, or here!

Do you know the difference between a high HRV and a low Resting Heart Rate? More importantly, do you know how to change your training based on that data?Today, Ross is joined by Peter Tierney, a veteran Sports Scientist and Performance Coach who has worked with elite organizations ranging from Leinster Rugby to Lululemon. Peter specializes in "connecting the dots"—taking complex physiological data and turning it into actionable coaching advice.In this episode, you will learn:The Wearable Trap: Why obsessing over your Whoop or Garmin sleep score might be hurting your performance, and which metrics (like temperature and morning HRV) actually predict illness.The "SHIT" Framework: A simple 4-step checklist (Stiff, Heavy, Irritable, Tired) to decide if you should push hard or pull back on training.Marathon Science: Why your taper feels wrong (but is right), and the specific math for effective carb-loading (liquid vs. solid carbs).Recovery Myths: Why "feeling" recovered is often more accurate than your data, and how to use naps as a stress "circuit breaker."Mentioned in this episode:Heart Rate Variability (HRV)The "SHIT" Recovery FrameworkCarbohydrate Loading strategies (6-10g per kg)Supplements: Creatine Monohydrate, Omega 3s, Beetroot shots (Nitrates)Quote of the episode:"A recovery strategy if you feel tired shouldn't be the same as if you feel stiff or heavy. That doesn't make physiological sense." — Peter TierneyIf you enjoyed this episode, please leave us a review and share it with a running buddy!

In this episode, Ross Dempsey talks with Philip Batterson about the science behind elite endurance in half marathon and marathon success. Philip shares insights into the physiology, psychology, and training strategies that allow athletes to push the limits of human performance.From oxygen uptake and VO₂ max, to fueling strategies, mindset, and the role of AI in modern training, this conversation blends science with practical advice for runners at every level. Whether you’re preparing for your first half marathon or chasing a personal best in the full marathon, this episode will help you understand what truly drives elite endurance.🎧 Listen to More EpisodesSubscribe to the Progression Health Podcast for weekly conversations about fitness, mindset, and endurance training.👉 Apple Podcasts: https://podcasts.apple.com/us/podcast/the-progression-health-podcast/id1516130578 If you have any health-related questions you want answered or for free daily health info follow me on IG - Instagram- https://www.instagram.com/progression_health/Interested in online coaching? Email me; [email protected] or DM me on FB, IG, or here!If you enjoyed this episode, please like, share, and subscribe 🙌Leave a comment with your biggest takeaway – we’d love to hear from you!Chapters00:06 Intro & Guest Background03:36 Defining Elite Endurance09:02 Physiology of Endurance Running09:13 Training Adaptations & Performance13:10 Nutrition & Fueling Strategies16:08 Recovery & Injury Prevention20:21 Psychological Aspects & Mindset20:43 Technology, Data & AI in Training27:17 Lessons from Elite Athletes52:01 Practical Advice for Runners53:01 Closing Thoughts & Final Message#ProgressionHealthPodcast #RossDempsey #PhilipBatterson #RunningScience #EnduranceRunning #MarathonTraining #HalfMarathon #VO2Max #RunningTips #MarathonSuccess #InjuryPrevention #RecoveryForRunners #RunningMindset

In this episode, Ross Dempsey sits down with Chris Edell, a San Francisco–based endurance runner who has completed the World Marathon Challenge (7 marathons on 7 continents). Chris shares his journey from a ski-obsessed teenager to an accomplished long-distance runner, and how running has shaped his mindset, resilience, and family life.We cover everything from the mental battle with the inner voice, training strategies, and using AI to plan workouts, to balancing family responsibilities while chasing extreme endurance goals. Whether you’re a new runner preparing for your first 5K or someone curious about ultra-endurance events, this episode is packed with lessons you can apply right away.🎧 Listen to More EpisodesSubscribe to the Progression Health Podcast for weekly conversations about fitness, mindset, and endurance training.👉 Apple Podcasts: https://podcasts.apple.com/us/podcast/the-progression-health-podcast/id1516130578 Interested in online coaching? Email me; [email protected] ✅ **Follow Us on Instagram:** https://www.instagram.com/progression_health/Chapters00:00 Intro & Guest Background00:57 Early Running & Skiing Roots02:00 Mental Benefits & The Inner Voice08:32 Restarting & First Marathon Goal09:15 Overcoming Doubt & Early Pain09:51 Training Pillars + Using AI Plans25:33 Sickness Rule: Above-the-Neck vs Below-the-Neck26:16 Strength Training, Load & Injuries39:17 World Marathon Challenge: 7 Marathons • 7 Days • 7 Continents41:51 Back-to-Back 20-Milers & 100-Mile Weeks42:46 Family, Time Management & Efficiency44:16 Peace of Mind, Stoicism & Closing Advice#ProgressionHealthPodcast #RossDempsey #ChrisEdell #WorldMarathonChallenge #MarathonTraining #RunningMotivation #EnduranceRunning #FirstMarathon #UltraRunning #RunningPodcast #MentalToughness #Stoicism #FitnessPodcast #MarathonTips #RunningLife

In this episode of the **Professional Podcast**, we sit down with **Darioush Edabat **, a fitness coach and experienced runner, to discuss his journey into running, overcoming injuries, training for marathons, and staying motivated. Whether you're just starting or training for your next race, this conversation is packed with valuable **running tips** and **training strategies** to help you improve your endurance and enjoy running more! 📢 **Subscribe for More Inspiring Stories & Fitness Tips!** Interested in online coaching? Email me; [email protected] ✅ **Follow Us on Instagram:** https://www.instagram.com/progression_health/✅ **Listen on Apple Podcasts:**https://podcasts.apple.com/us/podcast/the-progression-health-podcast/id1516130578 💬 **What’s your biggest struggle with running?** Drop a comment below! 👍 If you found this helpful, don’t forget to **LIKE** & **SHARE** this video with fellow runners! **Timestamps**00:07 - Guest introduction 00:25 - How Darius started running 00:49 - First long run experience 01:14 - Chasing the runner’s high 02:01 - Why he kept running 02:37 - Running with great views 03:25 - Exploring new places 04:07 - Favorite running routes 05:00 - Overcoming running challenges 06:36 - Running injuries and setbacks 07:34 - Finishing a tough race 08:27 - Setting realistic goals 09:40 - Training for longer distances 11:38 - Importance of a running plan 12:23 - Benefits of a running group 13:38 - Why running is special 15:53 - Lessons learned from running 16:47 - Race strategy and nutrition 18:07 - Hydration tips for runners 19:48 - Preventing burnout in running 22:39 - Staying consistent in training 23:58 - Handling failure in running 27:46 - Running and mental toughness 29:40 - Strength training for runners 32:22 - About Progression Run Club 33:46 - Upcoming events and races 35:21 - Making running more enjoyable 37:21 - Final motivation for runners #RunningTips #MarathonTraining #RunningMotivation #FitnessJourney #RunningCommunity

Join us on the Progression Health Podcast as we talk with Paddy O’Leary, professional trail runner, scientist, and community builder based in San Francisco. Paddy shares his journey from playing lacrosse in Ireland to becoming a sponsored trail runner with The North Face.In this episode, Paddy discusses how he transitioned into trail running, the importance of community in running, and how group runs can make running more inclusive. He also shares hydration and nutrition strategies for endurance races, insights on strength training for runners, and his experiences with sponsorships from @thenorthface_trail and @hydrapak.If you have any health-related questions you want answered or for free daily health info 📢 Follow Progression Health Podcast:🎧 Subscribe: https://www.youtube.com/@progressionhealth📸 Instagram: https://www.instagram.com/progression_health/Interested in online coaching? Email ; [email protected] Timestamps00:13 Introduction 00:32 Transition from lacrosse to running 01:06 Getting into trail running 02:17 Athletic background before running 03:00 Different sports backgrounds in running 04:46 What is the November Project? 05:56 Growth of running communities 07:11 Solo vs group running 08:58 Making group runs inclusive 10:14 Why trail running? 12:49 Running as an exploration tool 17:21 North Face and running 19:37 North Face trail running shoes 20:36 Sponsored by @hydrapak 22:31 Hydration tips for runners 24:48 Learning proper race nutrition 27:46 What trail running offers 30:36 Filming and storytelling in running 34:08 The Historic Dipsy race 37:32 How to enter the Dipsy 38:28 Strength training for runners 42:23 Final thoughts on community#TrailRunning #RunningCommunity #TheNorthFace #PaddyOLeary #HydrationTips #MarathonTraining #DipsyRace #RunningTips #UltraRunning #StrengthTraining #TrailRunner #RunningMotivation #HydraPak #RunSanFrancisco #RunningPodcast #progressionhealthpodcast

In this insightful episode of The Progression Health Podcast, host Ross speaks with YouTuber and recovering alcoholic/addict, James (aka Sober James). James shares his powerful journey from early realizations about his drinking to life-altering consequences—jails, near-fatal accidents, and relapses—and how he finally found lasting recovery through Alcoholics Anonymous (AA).If you’re curious about AA, unsure of what “surrender” really means, or want to hear an honest perspective on overcoming addiction and rebuilding life, this episode is a must-watch.Timestamps00:06 – Introduction to Sober James and his background00:43 – James’s early recognition of alcoholism and attempts to quit02:05 – Why simply stopping alcohol isn’t enough; the “dry drunk” concept04:58 – Consequences: jails, institutions, and near-death experiences05:51 – What does true sobriety mean beyond just not drinking?08:18 – Addictive behaviors beyond alcohol (cannabis, social media, etc.)10:47 – “Bondage of self” and shifting away from egocentric thinking13:17 – Cultural influences on addiction and the “perfect breeding ground”14:09 – Why returning to alcohol isn’t an option for most alcoholics19:28 – Mental torment and anxiety tied to drinking and hangovers21:00 – Changes in life, relationships, and social activities after sobriety26:15 – Managing triggers and social events: “bringing value” vs. “me first”31:05 – Addressing misconceptions: Is AA a cult or religious organization?36:29 – Psychedelics in recovery: Bill Wilson’s LSD experiments & modern views44:41 – Cannabis, moderation struggles, and replacing one addiction with another47:42 – Spiritual surrender, relinquishing control, and reduced anxiety/depression51:05 – Final thoughts, resources, and an invitation to explore AA or similar programsIf you have any health-related questions you want answered or for free daily health info follow me on IG - Instagram- https://www.instagram.com/progression_health/Interested in online coaching? Email me; [email protected] or DM me on FB, IG, or here!#SoberLiving #AddictionRecovery #AlcoholicsAnonymous #AA #SobrietyJourney #MentalHealth #AddictionHelp #ProgressionHealthPodcast #RecoveryCommunity #PodcastEpisode

In this episode of the Progression Health Podcast, Ross speaks with holistic health and wellness coach, Taylor Temple, founder of mind.bodybytemple.Taylor dives deep into working with clients who have tried medications like Ozempic, discussing the short-term benefits, long-term drawbacks, and the importance of shifting to healthier, self-sustaining lifestyle practices. She outlines the critical “small wins” strategy—focusing on fundamentals such as hydration, nutritious foods, and consistent movement—and emphasizes that true transformation starts with mindset, patience, and accountability.If you’re curious about a more sustainable route to health and fitness, learning how to embrace the basics, and understanding how to measure progress beyond the scale, this conversation is for you.Timestamps:00:07 – Introduction to the show and guest00:13 – Meet Taylor Temple00:29 – Taylor’s background and current holistic approach01:23 – Finding a niche: Why choose a holistic wellness focus?02:03 – Experiences with weight-loss medications (e.g., Ozempic)04:01 – Weaning clients off medications and building sustainable habits07:06 – Starting simple: The importance of proper hydration08:23 – Gradual, habit-based lifestyle changes vs. quick fixes10:31 – Identifying a client’s “why” and tackling motivation hurdles12:27 – Overcoming negative self-talk and using small wins for confidence15:56 – Nutrition guidance: from strict macro tracking to balanced meals17:42 – Using MyFitnessPal and other tools for awareness, not obsession19:20 – Running and strength training: balancing both for performance22:02 – Why the scale isn’t the only measure of success24:51 – Final takeaways: Focus on basics, build on the fundamentalsIf you have any health-related questions you want answered or for free daily health info follow me on IG - Instagram- https://www.instagram.com/progression_health/Interested in online coaching? Email me; [email protected] or DM me on FB, IG, or here!