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PODCAST

Running Stronger: Training for Everyday Athletes

My big goal with this podcast is to provide training advice that will help you get faster, stronger, and healthier. The internet is full of misinformation that causes most people to overthink their training and it just doesn"t have to be that complicated. If you want concrete, simple advice that will help you achieve your goals, you"re listening to the right show. Hosted by Will Frantz - a full-time running coach and personal trainer who loves helping people pursue big goals and become stronger

health & fitness fitness

All Episodes

00:40:53

How to Beat the Heat - ESR 39

Running Stronger: Training for Everyday Athletes ·

2022/08/11

If you've ever gone out on a day that was notably hotter than planned, you know - heat can RUIN an otherwise great plan. The same plan that worked great at 60 degrees will probably be a complete failure at 90 - tanking your performance and taking away your fun. This episode is all about heat management. What you can do both BEFORE and DURING your race to help beat the heat. Edits: I mentioned a story about a man who lost 12 pounds in an hour. I've mentioned this a couple times, but I hadn't really

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00:24:53

Interview: Keegan Hollrith - ESR 38

Running Stronger: Training for Everyday Athletes ·

2022/08/06

This week I got to interview a friend of mine, Keegan Hollrith - a young ultrarunner who just finished his first 100k at the Beaverhead Endurance Runs. We sat down to discuss training, nutrition, and why sometimes a trail poop can be life changing. I hope you enjoy the episode. ----- Links: Keegan Hollrith on Facebook Beaverhead Endurance Runs ----- Want to be able to ask your own questions for this podcast? Head to the Trail and Ultra Running Nutrition group on

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00:27:48

How to Hit Your Goals This Season (...and Next) - ESR 37

Running Stronger: Training for Everyday Athletes ·

2022/08/04

Running any ultra is a HUGE goal. In spite of all the training and the suffering, I think a lot of us forget just how tough this sport truly is. As we get into the later part of summer, here are some key strategies to hitting your goals this season and next. Notes: Why you're getting the results you're getting How to set goals Do your goals conflict? How to establish a plan How to adapt your plan Question Corner: Staying safe in the mountains during lightning Links: Mind Over Macros

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00:41:07

Why You Might Need to Eat More (and NOT Just on the...

Running Stronger: Training for Everyday Athletes ·

2022/07/28

Undereating is incredibly common in the world of ultrarunning - and by the time you find out you're underfueling it can often be too late. You can be struggling with long-term conditions like RED-S and Overtraining Syndrome before you even know it. If you want to know whether or not you're eating enough to support your training and have the most fun on the trails, this one's for you! Notes: Why you might be undereating Overtraining vs. Under-Recovery How food affects recovery Carbs. You

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01:11:09

David Theriot (Run the Riot) Interview! - ESR 35

Running Stronger: Training for Everyday Athletes ·

2022/07/23

This week I had the pleasure of interviewing David Theriot - someone who's been running ultramarathons for almost a decade. He's the host of the Run the Riot podcast as well as a truly impressive athlete. He's also a running coach, public speaker, and has a lot of wisdom to share with people who are looking to get into the sport or take their next step along their journey. I love talking with David. He and I don't have time to sit down often, but every time we chat, it's an easy, interesting

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00:35:26

How to Run Better at Altitude - ESR 34

Running Stronger: Training for Everyday Athletes ·

2022/07/21

Today, I'm discussing training and nutrition strategies for your next mountain race. If you're going from sea level into the mountains, or even from a place like Denver to a place like Leadville, you're going to want to know how to deal with the altitude. This episode breaks down everything you need to know to have fun and crush your next mountain race. Notes: Why it's harder to run at altitudes What is "high altitude" "Live high, train low." Hydration and nutrition strategies to help you NOW

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00:36:40

How to Improve Your Mental Game - ESR 33

Running Stronger: Training for Everyday Athletes ·

2022/07/13

"Ultras are 90% mental and the other 10% is in your head." Most of us have heard some version of that statement - and for good reason - the mental game is a HUGE factor in reaching your ultra goals. That's why, this week, I'm talking about how you can improve your mental game. Notes: The mental game and self-sabotage Mental toughness vs. resilience How lifting weights helps anxiety Self talk - What to say to yourself when you run Planning - How to plan effectively Focusing on the good first

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01:13:07

The Ultra Running Guys Interview! - ESR 32

Running Stronger: Training for Everyday Athletes ·

2022/07/09

This week I had the pleasure of interviewing The Ultra Running Guys - Jeremy Reynolds and Jeff Winchester - two seasoned ultra runners and podcasters. If you like this sport and aren't listening to their podcast, you're making a big mistake. It's genuinely one of the podcasts I most look forward to every two weeks. More recently, they've also moved into the world of race directing, putting on events like Last Man Standing and The Hydra - both great races which you should definitely add to your

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01:03:59

Which Supplements Help You Run Better? - ESR 31

Running Stronger: Training for Everyday Athletes ·

2022/07/07

An episode all about supplements. In this episode I discuss: Why supplements are not the target What a supplement is... and is not Magnesium Vitamin D Vitamin K2 B Vitamins Multi-Vitamins Beet Root and other NO boosters BCAAs / EAAs Creatine Iron Fish Oil Potassium Sodium Phosphates Caffeine Some warnings Music...? Links: Cortisol Supplements - a short live Running Explained: Iron w/ McKale Montgomery Examine.com is a great FREE research tool for supplements

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00:53:21

Deloading, Undereating, Fiber, Anxiety, Macros,...

Running Stronger: Training for Everyday Athletes ·

2022/07/02

This is the final AMA/Q&A/Office Hours for the 21-Day Run Faster Challenge. In this round, I answered questions on: Deloading Undereating Should you reduce fiber before a race? How do you deal with pre-race anxiety and stress? How do I do everything I want to do and decide what matters most? How much time between A races? Macros - a deep dive Sodium - a shallow dive Links: How to Stop Cramping - ESR 16 ----- Want to be able to ask your own questions for this podcast? Head to the Trail

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00:29:35

Why Getting Stronger Makes You Faster - ESR 29

Running Stronger: Training for Everyday Athletes ·

2022/06/29

Can you get faster by getting stronger? Absolutely. This week, I discuss how to use strength training to get faster. What different types of strength training can do Volume in strength training Why heavy lifting can be important and when to do it Why I like full body over split programs Fixing strength deficits What exercises matter for speed More... NOTE: I would like to note, there are a lot of sweeping generalizations about strength here. You have to find what applies to you. Links:

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00:43:00

Weight Loss, Warm-ups, Supplements, Calories......

Running Stronger: Training for Everyday Athletes ·

2022/06/25

This is the second AMA for the 21-Day Run Faster Challenge. We covered a lot of topics: Weight Loss - A (Very Informative) Rant How many hours of lifting per week What to do for warm-ups Should you stretch after your run? What's a proper cooldown? Timing for electrolyte supplements? Will ice cream make you magically gain fat? Are Epsom salt baths good for recovery? Multi-vitamins & supplements? Should you eat the same amount of calories every day? (HINT: NO - You should be CARB

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00:38:12

How to get faster today - ESR 27

Running Stronger: Training for Everyday Athletes ·

2022/06/22

Can you get faster today? Maybe. Getting faster really could be as simple as adjusting your hydration and nutrition plan. If you haven't perfected your fueling strategy and want to get faster immediately, give this one a listen. (0:00) Intro (0:55) How hydration and nutrition can make you faster today (5:28) Why hydration matters so much (7:38) How to do a sweat test (9:47) Can’t do a sweat test? Do this. (12:21) How much fluid can you absorb? (12:54) Sodium (16:40) Super-sweaters (17:56) Other

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00:56:59

Challenge AMA #1: A Lot of Questions... - ESR 26

Running Stronger: Training for Everyday Athletes ·

2022/06/18

This was the first AMA for the 21-Day Run Faster Challenge. The audio quality isn't great, but I covered a lot of topics and hope you find some of it helpful. (0:00) Intro (0:50) Tips to avoid getting discouraged when you don't hit your goals? (3:35) How many recovery days are needed after an ultra? (7:05) What makes an ideal ultra athlete? (6:23) Exercises to strengthen weaker arches? (10:43) Zero drop or not? (13:02) Hiking tips: tiny steps or big strides for speed? (14:05) Hydration vest

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00:44:50

Oscar Gonzalez Interview - ESR 25

Running Stronger: Training for Everyday Athletes ·

2022/06/11

In this episode, I got the pleasure of interviewing Oscar Gonzalez - an athlete who recently finished his first ultra, the Whiskey Basin 60k, put on by Aravaipa Running. We sat down to chat about everything training, nutrition, hydration, injuries, and why running matters so much to him. Enjoy! And if you want to see me actively suppress a panic attack as Oscar surprises me with some very kind words, head to the Trail and Ultra Running Nutrition Group and watch the last couple minutes of the

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00:38:54

How to Fix Your Intervals - ESR 24

Running Stronger: Training for Everyday Athletes ·

2022/06/08

In this episode I break down interval training. Why do intervals? How to do them correctly? How long should they be? Everything. We also have a short round of question corner. OH, AND A HUGE ANNOUNCEMENT! ----- Want to be able to ask your own questions for this podcast? Head to the Trail and Ultra Running Nutrition group on FB: https://www.facebook.com/groups/trailultranutrition Thank you for listening! ----- Want to chat about trail and ultra running? Go here: https://linktr.ee/will.c.frantz ---

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00:50:27

Q&A #4: Shin Splints, Hydration Tips, Knees,...

Running Stronger: Training for Everyday Athletes ·

2022/06/01

Long one this week. In this episode I discuss: Hydration tips if standard aid stations aren't an option Shin splints - a fairly deep dive "Core" work for runners Building mental toughness Sleeping better How many races you should run a year Best practices for tapering Protecting your knees on steep downhills Why salt/sodium matters, where to get it, and how to know if you have enough EDIT: Initially, I misspoke and said that eating "a banana and 1/2 tsp of salt" is more or less the

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00:27:56

Downhill Training for Flatlanders (and other...

Running Stronger: Training for Everyday Athletes ·

2022/05/25

How do you get better at downhills when you don't have access to mountains? How do you improve aerobic HR? How to train when injured? I discuss all of these topics this week, plus a touch of vulnerability about my personal training and body image. Hope you find this episode helpful. If so, please share it with someone. I messed up my description of Joe Friel's Lactate Test when I was doing it live. This is what happens when you do things live. See the link below for a proper description (it's even

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00:55:54

Brianna Santos Interview - ESR 21

Running Stronger: Training for Everyday Athletes ·

2022/05/21

In this episode, I got the pleasure of interviewing Brianna Santos. She's new to the ultrarunning scene, but I think you're going to be seeing a lot more of her. In her first 50-miler - the American River 50 - she got 5th overall female and 4th in her age group. We sit down to chat about everything training, nutrition, time-management, pacing, and weird encounters on trails. Enjoy! Mentioned: Running on Optimism ----- Want more of information on trail and ultra running? Head to the Trail and Ultra

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00:13:32

"Consistency", Intervals, and Fear-Mongering - ESR 20

Running Stronger: Training for Everyday Athletes ·

2022/05/18

A quick off-the-cuff episode right after I got done driving back from a whirlwind trip to New Mexico. In this episode I discuss: What "be consistent" really means How intervals work and most importantly... Why we need to stop fear-mongering about food If you found this helpful, please subscribe, rate, review, share - all that good stuff. I'd really appreciate it! ----- Want more of information on trail and ultra running? Head to the Trail and Ultra Running Nutrition group on FB:

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