🎙️ Join us for Episode 37 of the Pendola Project Podcast, featuring an engaging conversation with professional triathlete Chelsea Sodaro. Hosted by running strength coach Matt Pendola, this episode delves into Chelsea's journey, training philosophy, and the importance of balancing athletic goals with personal ones.

💡 Key Takeaways

• Discover Chelsea's athletic journey, from her early days in running to becoming a professional triathlete.
• Insights into the balance of being a mother and a world-class athlete.
• Chelsea's approach to strength training and its critical role in her performance.
• The concept of 'minimal effective dosing' in strength workouts and its significance in training.
• Emphasis on the importance of balance, proper form, and building a resilient, robust athletic body.

⏰ Timestamps and Summaries

• 00:00:00 - Introduction to the episode with Chelsea Sodaro.
• 00:01:08 - Chelsea's athletic background and evolution as a runner and triathlete.
• 00:04:14 - Discussion on the impact of strength training on bike fitting and overall performance.
• 00:05:45 - The role of mobility and motor control in enhancing sports performance.
• 00:07:48 - How strength training contributes to endurance in sports.
• 00:10:02 - Transition from base strength to advanced training progressions.
• 00:12:18 - Balancing strength training with other athletic and personal priorities.
• 00:18:50 - The importance of communication in training and coaching.
• 00:32:52 - Analyzing the effects of strength training on body type and performance.
• 00:35:53 - Closing remarks and future plans for Chelsea.

📣 What's Next?

Reflect on Chelsea Sodaro's journey and the insights she shares about training, balance, and motherhood.Embrace the lessons on strength, resilience, and the pursuit of personal goals in your own training and life.

Thanks for tuning into this inspiring episode with Chelsea Sodaro. Stay connected with the "RunFORM" podcast for more stories and advice from top athletes and coaches!

Use Chelsea’s code [CHELSEA30] for 30% off any of our programs at the www.pendolaproject.com website

Lauren Fleshman’s Book “Good For A Girl” mentioned at 48:50 https://www.laurenfleshman.com

 

🎙️ Welcome to Episode 36 of the "RunFORM" Podcast, where we delve into the significance of strength training and balance in sports performance. Join us as we sit down with professional triathlete Ben Kanute, along with our hosts, running mechanics expert Bobby McGee and strength coach Matt Pendola.

💡 Key Takeaways

• Explore the intricacies of strength training and its pivotal role in athletic performance.
• Gain insights from Ben Kanute's journey and his approach to optimizing endurance through strength training.
• Understand the concept of 'minimal effective dosing' in strength workouts and its impact on resilience and robustness.
• Learn about the balance between strength training, mobility, motor control, and other training priorities for triathletes.

⏰ Timestamps and Summaries

• 00:29 - Welcome to the RunForm Podcast: Introduction to the Episode
• 00:53 - Interview with Ben Kanute: Focus on Base Strength Training
• 01:24 - Ben's Journey in Strength Training: Personal Insights and Philosophy
• 04:14 - How Strength Training Influences Bike Fitting and Performance
• 05:45 - The Critical Role of Mobility and Motor Control in Sports
• 07:48 - Strength Training's Impact in Endurance Sports
• 10:02 - Progressing from Base Strength to Advanced Training Techniques
• 12:18 - Balancing Strength Training with Other Athletic Priorities
• 12:46 - Exploring the Unique Benefits of Strength Training for Triathletes
• 18:50 - The Importance of Effective Communication in Training Regimens
• 32:52 - Analyzing Strength Training's Effects on Body Type and Overall Performance
• 35:53 - Closing Remarks: Ben's Future Plans and Takeaways

📣 What's Next?

Reflect on the key insights shared by Ben Kanute and consider how strength and balance can enhance your own training regimen. Stay tuned for more engaging conversations and expert advice on the "RunFORM" podcast.

Find the Base Strength Program that Ben is using at the Pendola Project Website here:  https://www.pendolaproject.com

 

🎙️ Join us for the final part of our series on starting a running program, tailored for novice runners and those looking to reboot their running routine. We discuss the importance of focusing on the process, avoiding ego-driven comparisons, and setting realistic goals.

If you're ready to future proof your running, enroll in our 12 week RUNFORM program designed to get you running longer, stronger, all while evading injuries. Find it at https://www.pendolaproject.com/

💡 Key Takeaways

• Embrace the process of running without being led by ego or comparisons.
• Understand the importance of setting realistic goals and maintaining consistency.
• Recognize strength as a foundational element in running, even before speed.
• Learn about the benefits of a 'fractalized' approach to running with shorter, more manageable runs.
• Address misconceptions and provide tips on breathing control, body posture, and specific body conditioning for better performance.
• Understand that developing longevity in running involves starting easy and focusing on consistency.

⏰ Timestamps and Summaries

• 01:14 - Starting a Running Program: The Final Episode
• 05:38 - The Importance of Strength in Running
• 06:19 - Understanding Running as a Strength Sport
• 08:01 - The Importance of Base Strength
• 10:03 - The Importance of Fundamentals in Running
• 12:12 - Understanding the Concept of 'Strong Before Long'
• 19:25 - The Importance of Longevity in Training
• 22:24 - Understanding the Importance of Strength in Running
• 27:38 - The Importance of Consistency in Training
• 31:12 - Understanding the Importance of Strength in Running
• 34:42 - The Importance of Consistency in Training
• 38:08 - Understanding the Importance of Strength in Running
• 40:53 - The Importance of Consistency in Training
• 44:30 - Understanding the Importance of Strength in Running
• 46:58 - The Importance of Consistency in Training
• 47:45 - Conclusion and Final Thoughts

📣 What's Next?

Continue your running journey with the lessons from this series. Share your experiences and stay connected with the "RunFORM" podcast community for more insights and tips.

Thank you for joining us in this series. We hope it has provided valuable guidance in your running endeavors!

🎙️Welcome to this special retro episode of the "RunFORM" Podcast! Today's guest is Simon Ward, a renowned expert in triathlon training and the host of the High Performance Human podcast. Join us as we explore the intricate psyche and specialized training methods for triathletes, focusing on often overlooked areas that can significantly enhance performance.

💡 Key Takeaways

• 01:15 - Getting to Know Simon Ward: Discover the journey that brought Simon into the world of triathlon training.
• 17:15 - Character Traits of Triathletes: Understanding the psychological traits that distinguish triathletes and how these can be advantageous.
• 22:36 - Triathlon Demographics: Delve into the types of people drawn to triathlon.
• 29:34 - The Value of Prehab Conditioning: Discussing why preemptive conditioning is crucial for performance enhancement.
• 31:36 - Evolution of Sports Science: How recent advancements in sports science have transformed triathlon training.
• 41:40 - Overlooked Improvement Areas: Identifying simple yet neglected aspects that can significantly improve an athlete's performance.
• 44:39 - Individuality in Training Plans: Exploring why generic training plans are not universally effective and who might benefit from them.
• 46:05 - Open-Mindedness in Training: The importance of being receptive to new techniques and methodologies.
• 50:53 - Simon's Life and Training Mottos: Key phrases and mottos that have influenced Simon's training philosophy.
• 55:07 - Connecting with Simon Ward: Links and resources to follow and learn more from Simon. Simon Ward's Podcast

📣 What's Next?

• Try our free Movement Improvement Assessment!
• Share the "Run Form Podcast" with friends.
• Leave us a review on your favorite podcast platform.

Thank you for tuning in!

Check out our 12-week RUNFORM course here, designed to bulletproof your running

🎙️ Introduction

Welcome to Episode 033 of the "RunFORM" podcast, titled 'Guiding Beginner Runners.' Join our hosts, Bobby McGee, a renowned running mechanics expert, and Matt Pendola, a run-specific strength coach, as they offer fundamental advice crucial for beginner runners. Find more on the Pendola Project website: https://www.pendolaproject.com/

💡 Key Takeaways

• Understanding the concepts of habituation and minimal effective dosing in running.
• The role of intrinsic and extrinsic motivation in maintaining a running routine.
• Importance of maintaining focus and heeding body cues for injury prevention.
• The value of patience and progressive overload in building a running regimen.
• Insights into how regular exercise, nutrition, and group dynamics affect training.

⏰ Timestamps and Summaries

• 00:27 - Introduction to the Episode: Focus on Beginner Runners
• 00:36 - Discussing the Basics for Beginner Runners
• 04:49 - The Importance of Regular Exercise and Consistency for Beginners
• 11:20 - How Nutrition Plays a Crucial Role in Training and Performance
• 14:00 - Strategies for Dealing with Common Running Injuries
• 21:26 - Exploring the Benefits of Running in Groups for Motivation and Support
• 46:08 - Conclusion and Final Thoughts on Guiding Beginner Runners

📣 What's Next?

Don't miss out on the invaluable insights from this episode. If you're a novice runner seeking guidance, or know someone who is, make sure to subscribe and share the "RunFORM" podcast.

For more training tips and plans, visit the Pendola Project Website: https://www.pendolaproject.com/

🎙️ Introduction

Welcome to the latest episode of the RunFORM podcast, where we dive deep into the world of endurance running. Today, we have a special focus on starting a running program with essential advice on progression, gear, and mindset. Don't miss our exclusive pre-sale discount on the Base Strength for Endurance Runners Protocol, available for a limited time! 

https://www.pendolaproject.com/

💡 Key Takeaways

• Emphasize the importance of knowing your 'why' before starting a running program.
• The role of proper gear, including the necessity of supportive shoes and moisture-wicking clothing, cannot be overstated.
• Importance of focusing on duration over speed in the early stages of running.
• Injury prevention tips, including alternating running shoes and choosing quality socks and other gear.

⏰ Timestamps and Summaries

• 00:00 - Introduction and Welcome to the New Series
• 00:16 - What's New: The Direction and Upcoming Series on Running
• 00:39 - Why Resetting and Restarting Your Running Routine Matters
• 04:01 - Unpacking the Concept of 'Why' in Running
• 05:32 - Challenges Faced When Starting Running
• 17:03 - The Crucial Role of Proper Equipment in Running
• 18:37 - Understanding the Importance of Proper Footwear for Runners
• 25:30 - How to Choose the Right Running Shoes
• 25:58 - The Benefits of Alternating Running Shoes
• 26:34 - Best Practices for Running Shoe Usage
• 27:31 - Preventing Injuries with Different Types of Running Shoes
• 28:14 - Selecting Supportive Running Gear
• 29:30 - Choosing the Right Socks for Optimal Running Performance
• 31:41 - The Importance of Quality Running Socks
• 33:41 - How to Pick the Best Running Shorts
• 37:20 - Selecting the Ideal Running Shirts for Comfort and Efficiency
• 43:02 - Why Running Gloves and Gaiters are Essential
• 45:00 - Tips for Choosing the Right Running Hat
• 47:49 - The Significance of a Structured Running Program
• 49:58 - Closing Thoughts and Reflections

📣 What's Next?

Don't forget to subscribe and follow the RunFORM podcast for more insightful episodes. And don’t forget to take advantage of our exclusive pre-sale discount of the new Base Strength for Endurance Runners Protocol. 

https://www.pendolaproject.com/

🎙 Welcome to RunFORM, your go-to podcast for leveling up your running game. In this episode, host Matt Pendola teams up with Strength Coach Ryan Golec for the second installment of the BASE STRENGTH series. They'll be unpacking the intricacies of a well-rounded strength protocol tailored for endurance athletes and details the specific methods used in Matt and Ryan's new strength program. As a special bonus, this cutting-edge program is available for pre-sale at a 30% discount on the Pendola Project website! https://www.pendolaproject.com/offers/S3bbwgmj/checkout

⏰ Timestamps:

• 03:04 - Three Reasons Anyone Benefits from Strength Training: Insights into the benefits of training different energy systems for endurance athletes.
• 09:02 - The Gap in General Conditioning Among 90% of Athletes: Exploring common deficits even high level athletes face and how to overcome them.
• 10:37 - Foundations for Newcomers in Base Strength: Essential advice for athletes beginning their strength training journey.
• 12:28 - Optimizing Effort with the Minimum Effective Dose: Strategies to conserve energy and enhance training efficiency.
• 19:05 - Day 1 Program Breakdown: What to expect on the first day of the strength training program.
• 28:51 - Deepening Body Connection Through Lifting: The role of strength training in improving bodily awareness and connection.

💡 Key Takeaways:

• Muscle Efficiency Over Mass: Challenging the misconception that increased muscle mass is detrimental to endurance performance.
• Training Diversity: The importance of varying training to tap into different muscle fiber types for peak efficiency.
• Program Intent and Design: How the Pendola Project's protocol is crafted for simplicity, yet targeted for substantial endurance gains.
• Exclusive Pre-Sale Offer: A limited-time 30% discount on the innovative strength program designed for endurance athletes.

📣 What’s next?

Take advantage of this unique opportunity to elevate your endurance performance with the Pendola Project's new strength protocol. Lock in your 30% discount now https://www.pendolaproject.com/offers/S3bbwgmj/checkout

 

🎙 Welcome to RunFORM, your go-to podcast for leveling up your running game. Today, our host Matt sits down with Strength Coach Ryan Golec. Together, they're launching a new strength protocol aimed at helping endurance athletes build essential strength for improved efficiency and injury prevention. Great news! The program is currently on launch-sale through November at the Pendola Project website for 30% off!

⏰ Timestamps:

• 07:10 Debunking Myths About Muscle Mass: How can adding muscle mass improve efficiency in ultra-endurance athletes?

• 14:00 Inside the New Strength Protocol: What does the Pendola Project's new protocol look like and how can it build a strong foundation for your training?

• 15:10 Strength Training Philosophies for Endurance Athletes: What are the different approaches to strength training for endurance sports?

• 23:00 Longevity in Training: How can training with a focus on longevity improve your performance in endurance sports?

• 24:20 Strength, Mobility, and Range of Motion: How does this program link strength and mobility to improve your body's ability to gain and hold positions?

• 27:00 Benefits of the Strength Program: How can this program help you maintain posture and improve form in endurance sports?

💡 Key Takeaways:

• Strength Isn't About Bulk: Debunking the myth that muscle mass hampers endurance athletes.

• Train Smart, Not Just Hard: Learn the holistic approach to training that makes you a more efficient athlete.

• Simplicity with Intent: Discover how the program is intentionally designed to be straightforward but effective.

• Get It Now for 30% Off: Don't miss the launch-sale offer on the Pendola Project website.

📣 Ready to take your endurance game to the next level? Secure your spot in the new strength protocol now at a 30% discount. Subscribe, like, and share RunFORM to stay updated on all things endurance sports!

  https://www.pendolaproject.com/

🎙 Welcome back to RunFORM, the ultimate guide for runners. In this episode, we catch up with Ryan Peel post-Chicago Marathon to find out if he hit his sub-2:45 goal. A must-listen if you're into marathon running and personal bests!

⏰ Timestamps:

• 19:13 Toughest Age Groups in Marathons: What is the most competitive age group in marathon running?
• 20:42 World Marathons: How They Differ: How do the most popular marathon courses compare?
• 22:46 Hardest Marathon Courses: What are the toughest marathons to run in the world?
• 24:55 The Real Value of Marathon Training: Why is marathon training a life-changing experience?
• 27:13 Ryan's Strategy for the Chicago Marathon: What's the best strategy for running the Chicago Marathon?
• 34:56 Post-Race Recovery & Sickness: Best ways to recover after a marathon.
• 37:49 Analyzing Data from the Race: How to analyze your marathon running data for performance improvement.
• 44:31 Coping with Pre-Race Injuries: Effective injury management strategies before a marathon.
• 48:20 Adapting Training Plans for Injuries: How to modify your marathon training plan if you're injured.
• 51:32 Stress Responses: How does stress affect marathon training and how can you manage it?
• 01:02:52 The Next Step: Why a 10K?: Why a 10K is the logical next goal after running a marathon.

💡 Key Takeaways:

• Age Group Competitiveness: Get insights into which age groups are the most competitive in marathon running.
• Comparing Global Marathons: Learn how the world's most popular marathons differ in terms of difficulty and unique features.
• Effective Marathon Recovery: Gain practical tips on post-marathon recovery to bounce back stronger.

📣 Looking for more?

Ready to take your running to the next level? Our 12-week online course is your ticket to run faster, train smarter, and prevent injury—all under the guidance of experienced Olympic coaches. Sign up for RUNFORM today!

🔗 https://www.pendolaproject.com/relative-run-readiness-plans

🎙️ We're taking a short hiatus from our regular schedule but didn't want to leave you without your weekly dose of RunFORM insights. So, we're republishing this popular episode featuring Orthopedic Physical Therapist Dave Schmitz, the guru behind Resistance Band Training (RBT).

In this episode, our RunFORM coaches Bobby McGee and Matt Pendola explore the potential of training with resistance bands for runners and triathletes. It's an approach not just for the elite, but also for everyday fitness enthusiasts looking for ways to improve mobility, longevity, and performance without the need for a gym.

💡 Key Takeaways:

• The Benefits of RBT: Dave walks us through the core advantages of training with resistance bands, from its portability and versatility to its adaptability to various fitness levels.
• Hidden Benefits: Discover why RBT is the most effective tool for improving ground contact forces, maximizing long lever arm stabilization, and training deceleration control—a major factor in preventing injuries.
• Band Types and Quality: Dave delineates the differences between molded and layered bands, highlighting why layered bands are safer, stronger, and more durable.

📣 Additional Key Takeaways:

• Why RBT Over Weights: Learn why resistance band training can be a more effective and versatile tool than weight lifting for improving your athletic performance.
• Tips for Consistency: The lightweight and portable nature of bands make them an ideal solution for those who travel often but want to maintain a consistent training regimen.
• The Quantum "Layered" Band Difference: Find out why the "Layered" bands are designed for high-intensity training and are incredibly durable, backed by virtual coaching and client support.

Whether you're a professional athlete or just someone looking to improve your fitness game, this episode is jam-packed with invaluable tips and advice. Don't miss out on these timeless insights!

📌 Find Dave at these links:

 https://resistancebandtraining.com

 mailto:dave@resistancebandtraining.com

https://www.youtube.com/user/BandTrainingWorkouts

https://www.instagram.com/thebandgym/

And, if you’re interested in trying band training, you can find the Gym In A Bag mentioned here:

https://www.pendolaproject.com/offers/LMWFhzwt/checkout

This podcast and more can be found on the Pendola Project Youtube channel. You can subscribe there for more detailed videos on Run Form and training. https://www.youtube.com/@PendolaTraining

Also, take advantage of our totally free Movement Improvement Assessment where you can get your own Personal Protocol for your running here:

https://www.pendolaproject.com/#section-1612224878497

Ask us anything on the new Any Question app:

https://link.anyquestion.com/pendolaproject

Please share the Podcast with your friends if you learned anything today:

https://www.pendolaproject.com/podcasts/runform

And please leave us a review wherever you listen to your podcasts.

Thanks for listening!