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🎙️ Can runners really have it both ways - mileage and strength? In this episode, Rochelle dives into the endurance side (run load, economy, hills, drills, long run structure) while Kate breaks down the strength science (capacity, tendon and bone health, plyos, eccentric prep, smart scheduling).

Together, we show how these two worlds don’t compete — they complete each other. From injury prevention and performance gains, to hill resilience and weekly planning, we break down how load and capacity marry up in the real world.

We wrap it up with some rapid-fire myth busting:
💥 Does lifting make you bulky?
💥 Should you ever strength train on rest days?
💥 Is soreness the sign of progress?

This one’s all about building the runner who can go the distance - stronger, faster, and more resilient.

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🎙️ This week, we had the privilege of having Craig Alexander, a three-time Ironman World Champion, two-time 70.3 World Champion and humble family man share his journey from professional athlete to life after the profession. He discusses the challenges of transitioning from a competitive sports career, the importance of maintaining a balance between family life and training, and how the pandemic impacted his routine. Craig emphasizes the significance of community, connection, and giving back through charitable work, while also exploring new ventures in businesses and supporting young athletes. His insights provide a refreshing perspective on life after sports, highlighting the joy of staying active and involved in the endurance community.

Code for 15% off Training House - PRRUN15

https://traininghouse.shop/

00:00
Introduction to Endurance Royalty

02:53
Life After Professional Sports

05:38
Transitioning from Racing to Family Life

08:20
Finding Purpose Beyond Competition

11:04
The Impact of the Pandemic on Athletes

13:52
Maintaining an Athlete's Identity

16:42
Exploring New Avenues and Opportunities

19:31
Involvement in Charitable Work

22:24
Creating a Supportive Environment for Athletes

25:17
The Role of Mentorship in Sports

27:53
Future Endeavors and Projects

35:05
Supporting Athletes: The Importance of Community

41:19
Training House: A New Venture

44:52
Life Beyond Sports: Finding Balance

46:38
Quickfire Round: Insights and Favorites

54:10
Inspiring Athletes: Lessons from the Field

56:35
Balancing Family and Sport: A Personal Journey

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Would you trust your next PB to a $12 pair of ‘elite carbon shoes’ from Temu? 👟😂 In this week’s Runversation, we go full guinea pig - ordering budget-friendly (and slightly terrifying) running fits, trying them on, and giving our brutally honest reviews.

Then we shift gears into recovery: (17:50) what actually helps, what’s just Instagram noise, and which myths need to be binned once and for all.

Fun, fashion (if you can call it that), and facts, all at conversational pace. 🎧