In this episode SGX Coach Mark Barrosso, with www.Barrosofit.com, gives a Spartan Race Recap of the Greek Peak Winter Race. He discusses both the Sprint and the Hurricane Heat.
In our research review, learn about how you should be distributing your intensity. Train hard all the time, moderate, easy..? We looks at what the research is saying about what training zone you should be spending most of your time. You might be surprised at the answer.
SGX Coach and RD Anne L'Heureux is on fresh off her 2nd place finish at the Greek Peak Sprint. She goes over what has helped her pick her training up and discusses a recent article she wrote for Spartan Race, 10 Lies Everyone Believe About Dieting (Plus 5 Truths). This is part I where she discusses of few of the lies.
And finally in our SGX Coaches's interview, I talk with Coach Chris Judy from RFT Coaching.
Chris comes from an endurance sports and military background. He raced bicycles for 20 years, competing in both the US and Europe. After that career, went to the military, spent 10 years serving our country and deploying to both Iraq and Afghanistan. Chris trained and deployed next to some of the fittest men on the planet, and it's that experience, knowledge and mindset that he can bring to everyday life with RFT Coaching.
Currently he competes in obstacle course races, snowboard, rock climb, trail run, hike our beautiful mountains, and of course train for it all in the gym.
If you need help organizing your training program for endurance performance you will not want to miss this interview. He discusses his Endurance Pyramid and walks you step by step through his programming for elite level athletes. He discusses how strength training should be incorporated, and why many will train for obstacles wrong.
All that, plus much more in this episode.
Complete Show Notes: www.spartanunderground.com/Episode-27
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In this episode, we review the second Spartan race of the year, the Arizona Sprint and Super. SGX Coach Allison Krumker, for Phoenix Evolution OCR Training, is on to fill you in on all the details from this past weekends race in case you missed it.
In our research review we talk about tapering and how it has been shown to boost performance when done correctly. A proper tapering program can lead to physiological adaptations that leave you primed for a personal best. You will definitely want to try this out before your next race.
In our SGX Coaches's interview, we have on Coach and Spartan Pro Team member Kevin Donoghue. Kevin is all over the place in the Spartan world. He was a NBC Spartan Team Challenge Coach, Trainer for the new Daily Burn Spartan Workouts, and 64 Time Podium finisher (and still growing).
Coach Donoghue give is insight on to some of his success in Spartan Race Training. We talk about how he got involved with Spartan Races, how you should plan your week leading up to the race, what to do if you are running back to back races over a weekend, his workouts with Daily Burn and a whole lot more.
He provides incredible insight into training and nutrition. You won't want to miss this episode.
The complete show notes are available here: www.spartanunderground.com/episode-26
Helping you dominate you next Spartan Race with tips from some of the best SGX Coaches.
In this episode learn how low glycogen stores (carbs) before a workout can actually improve your endurance. Just make sure you are doing it right. Learn the research behind this type of nutrient timing.
Also, learn about intermittent fasting and a great app to help you track your fasts and export all your data. Best of all it is free.
In our SGX interview we are with one of the Spartan Race Krypteia, Steffan Cook, AKA Cookie. Cookie, along with being a Spartan Race Krypteia and organizing the Hurricane Heats, is part of Team SISU, Spartan Endurance, and have a podcast of his own.
Cookie shares what goes into putting together a HH, what you need to do to be prepared to complete a HH, and how being the best athlete isn't what is important when doing one. With over 70 OCR's under his belt Cookie has a vast wealth of knowledge when it comes to endurance training and racing. He shares some of his most important tips to make sure you are ready for anything that is thrown at you.
View the full show notes: www.spartanunderground.com/episode-25
In this episode we talk all about muscle cramping. The idea of dehydration and electrolyte imbalance might not be the best cause of this common problem. If you are one who experiences chronic muscle cramps you definitely want to check this one out. Learn why muscle cramps happen and what you can do about it based on some newer research.
In our resource of the week I provide you will some good tips on what you can do in race or during your workout to help prevent or eliminate any cramping. With these simple tips you might avoid some painful races and not have a cramp completely ruin your race day.
In our SGX Coaches's interview I have on Coach Robin Legat from Power Jam Fitness. Here's a quick word from Coach Robin:
Robin is the owner of Power Jam Fitness, providing group fitness, online training and coaching for people seek to live a life where age, size or background is no limit to what they are able to accomplish.
She earned a Certificate in Fitness Instruction from UCLA Extension in 2012 and currently holds the titles of Certified Strength and Conditioning Specialist and Certified Personal Trainer through the National Strength and Conditioning Association. She is also a Precision Nutrition Level 1 Certified Coach.
Learn some of Coach Robin's best tips and insights into Spartan Race Training. She talks about how to step up your game and go from the open heats to your first elite heat, and shares some valuable lessons she learned during her first elite race. She also gives some strategies for any Master's athletes on how to stay young, stay fresh, and stay competitive. And finally she talks about different ways to train in case you don't have a course set up in your backyard, but still prepare from obstacles.
Complete Show Notes: www.spartanunderground.com/episode-24
In this episode learn all about concurrent training and what the research is showing. Concurrent training means doing your cardio work and strength work at the same time. Much of the research shows these two types of training interfere with each other. Learn how to do both but still not see a decrease in performance.
SGX Coach Robin Legat, from Power Jam Fitness, give us a recap of the first Spartan races of the year in SoCal for the Super and Sprint. Learn what the course is like and what you have in store for 2017.
And finally we have on SGX Coach Nicole Kifer from Platinum Personal Training in our SGX Coaches's interview. Nicole’s number one passion is helping others; and more specifically, improving one’s state of mind through fitness. “If you’re not happy, you’re not healthy!” Watching the child obesity epidemic first-hand growing up, she knew this was a way that she could help make a positive impact in many lives. Nicole deals with exercise induced headaches and scoliosis, but she didn’t let that stop her from staying healthy. At 16, her chiropractor recommended weight training to strengthen her back. She immediately hired a personal trainer and got hooked! Since becoming a personal trainer in 2007 she has worked with a wide range of clientele including weight loss clients, weight gain, pre-post pregnancy, athletes, mature adults, disabled, post-injury, post-surgery, and people with eating disorders. Nicole specializes in functional and corrective exercise, as well as obstacle and race preparation and nutrition. “Once you have a strong core and a solid foundation, possibilities are infinite!”
Coach Nicole shares her experience in running a 12 Hour Hurricane Heat. She gives you an inside look on what you can expect, plus some great training tips and nutrition tips to keep you lasting the whole time.
Also, she explains her favorite grip training exercise routine plus nutrition strategies to help maximize your performance.
For the complete show notes visit: www.spartanunderground.com/episode-23
In this episode learn my top 5 recovery strategies that will dramatically reduce your risk of injury please help you break through plateaus and see massive improvements in your performance.
Learn how you might be stuck in the recovery cycle and never really see any true gains from your workout program. While recovery strategies might not be the sexiest topic in training, if you aren't paying attention to it you are falling behind.
This episode will teach you the fundamentals in want you must be doing to get the most out of your workouts.
Full Show Notes: www.spartanunderground.com/episode-22
In this episode learn tips and strategies to help better prepare for your next Spartan Race. Learn about a training app to track all of your training activities. It gives you live feedback on your training, heart rate, intensity, and progress. This app provides incredible feedback to help you understand your training and determine if you are making the right progress.
Also, learn the research behind rhythmic breathing and its effect on running. Rhythmic or cadence breathing refers to timing your breathes with each step while running. Learn the physiological and psychological benefits of this breathing strategy and how it can help make you a better, more efficient runner.
In our SGX Coaches's interview, I talk with Coach Bryan Ginger Spartan. Coach Bryan is the co-owner for Fitness Without Limits. Him and his partner Coach Bonnie Spartan are living and embracing the Spartan Lifestyle. Bryan shares his story how he was in his 20's and pre-diabetic, suffering from high blood pressure, exhaustion, and a host of other health issues. He took control and lost over 100lbs and eventually found Spartan Racing.
Coach Bryan's passion is undeniable, and you will learn some incredible insight and tactics to help you with your training. Coach explain how Spartan Racing can play a role in your weight loss journey, how to eat for weight loss and performance, how to be a better runner when you struggle at it, planning for the 2017 race season, and lessons he learned from being on Season 4 of the Bone Skull Challenge. Learn this and a whole lot more in this episode.
The full show notes are available at www.spartanunderground.com/episode-21
As always the Underground SGX Show is providing you training tips and advice to improve your next Spartan Race.
In this episode, discover a cool calculator for determining your training pace for your runs. Instead of just randomly going for a run, this calculator tells you the exact pace you should be hitting, based on the specific training adaptation you are trying to improve.
We also discuss lactate threshold. Discover what it is and why you need to know about it. Plus we review some of the research on lactate threshold training and how you can improve it if you want to be a better racer.
And in our SGX Coach's interview I have on Coach Stephanie Lozon. Coach Lozon is a former RN turned trainer and OCR coach. She works with many Masters athletes helping them prep for racing and helping them stay injury free. Coach Lozon has helped her clients prep at the OCR World Championships maximizing performance and longevity.
In this episode she discusses how she helps her seasoned athletes stay fresh and healthy for the long haul. She give great tips on how you can train for the elements. And she provides a great template to help you divide your training plan into different phases to help you peak for your most important races. We even touch on the importance of the deload and how so many are increasing their injuries and decreasing their performance, but not implementing this crucial component.
Full Show Notes: www.spartanunderground.com/episode-20
In this episode, learn about one of the key elements that you must train to improve if you want to see gains in your endurance performance. This episodes research review discusses a study on what type of training you should be performing on a regular basis to improve VO2 Max. Learn what VO2 max is, why it is important, and how to train to improve it. Plus practical strategies to implement these techniques.
On the nutrition side of training, we have SGX coach and RD Anne L'Heureux to discuss one of her recent articles she wrote for the Spartan blog. In this episode she reviews her article on 10 Foods You Should Always Have In Your Kitchen For Good Nutrition. She discusses 3 of the 10 in this podcast and explains why it is not just about carbs, fats, and proteins, and why you need to consider micronutrients to maximize your health and performance.
In our resource of the week I talk about a book that is a must have in your library. This book is a complete guide to OCR training and has everything you need to know to train for your next race. For a complete exercise library, training checklists, gear recommendations, done for you programs, and much more. In our SGX Coach's Interview we have on one of the authors of the book Coach David Magida.
David is the Founder and Head Coach of Elevate and has dedicated his life to fitness. A former collegiate runner, David shifted his training focus to the Elevate Method and immediately moved up the world rankings in the sport of competitive Obstacle Racing. Through HIIT David got stronger, leaner, faster and more explosive. He is a founding member of the Reebok Spartan Race Pro Team, the author of “The Essentials of Obstacle Race Training” and the host of NBC Sports “Spartan Race.”
In this interview he chats about how he got started running competitively in the early days of Spartan Race training. We dig into some of the topics discussed in his book from proper gear and apparel, how to create a balanced program, what it takes to be a athlete built for Spartan Racing, lessons from Randy Moss, and a ton more. You won't want to miss this jam packed interview.
Full show notes at www.spartanunderground.com/episode-19
In this mini episode you will hear my 4 step process on how you should plan out your 2017 race season. This system will limit injuries and burnout, maximize performance, and give you the best plan for success in the 2017 session.
Plus you can take advantage of my special offer. Get a free 20 minute coaching call with me. In this call I will answer your biggest training questions and start helping you plan the perfect program to get the best results and dominate your next Spartan Race.
To take advantage of this offer just click on the link below and schedule your call. You will receive an email to confirm your appointment.
Once you click on the link just select the free coaching call service and select your preferred time. All times are PST. You can also email me at email@example.com with any questions.
In this episode learn about a great resource to help improve your grip and prevent calluses or training related hand issues. This cool tool can improve your racing and your training. In our research review I talk all about detraining. While sometimes taking time off from your program will lead to increases in performance, too long off leads to decreases in strength, power, endurance, flexibility, and performance rather quickly. Learn the best strategies and research behind how you can maintain your hard earned progress even when you cannot workout as much.
And in our SGX Coaches's interview I am with Alisha Lopez. Owner of No Limits Sports and Fitness Academy and Co-Owner of Rise Up Training- RUT Camp
With a mission to inspire and motivate others to live a healthy and meaningful life, Alisha Lopez has worked with adults and kids in the health & sports industry for the past two decades. She currently serves as the Founder & Owner of No Limits Sports and Fitness Academy, a 16,000 square foot Sports & Fitness Training facility, and Rise Up Training, based in Signal Hill, California.
Alisha’s facility offers personal training, Boot Camp, Obstacle Course Training and fitness & wellness education—with a mandate to motivate and support clients with a positive attitude in a relaxed atmosphere. Her upstart has been awarded kudos as the Best Small Business in Signal Hill.
She brings to her business certification as a Personal Trainer, with additional training and certifications in Spartan SGX, Spinning, Yoga, Resist-a-Ball, Mat Pilates, Pilates, Bosu Training, Power Flex and Kettlebell Training. Alisha is also a USA Cycling Coach, and continually attends continuing education workshops across the nation.
We talk about how to balance being a parent, having a career, and still getting your training in. 3 Strategies to help incorporating a training program into your life, not just to improve performance be to help you improve your life in general.
Alisha also shares some of your insight and tips for prepping for a Hurricane Heat. All that plus much more in this weeks episode.
Full Show notes: www.spartanunderground.com/episode-17
In this mini episode I talk about a short review of the L.A. Spartan Sprint at Lake Castaic. This is a quick episode with a few strategies to help you with your training. My big tip for this week is how to approach his during the race. There is a very important difference between training on hills and how you attack them during a race.
One of the biggest mistakes I saw at the Lake Castaic Sprint was Spartans sprinting up hills and then just destroying themselves for the rest of the race. In this episode I discuss how you want to approach hills correctly and some things to focus on while you are heading up the mountain.
See the full shownotes here: www.spartanunderground.com/episode-16
In this episode learn all about running economy. Discover the what it is, why you need to train to improve it, and the secrets to maximizing your economy for better performance. SGX coach and dietician Anne L'Heureurx is back to give you 5 reasons why EVERYONE needs to be tracking their nutrition. To work with coach L'Heureux online and have her help you with your nutrition you can message her on facebook here: https://www.facebook.com/profile.php?id=100009481629889&fref=ts.
We also welcome our first official sponsor of the show Mobilitas. Mobilitas provide high quality, durable mobility tools. Their mission is to provide the best mobility tools on the planet. Give them a try and see what they are all about. This month, they are giving away a free mobility kit (foam roller, peanut, sphere, and carrying bag) to one of our lucky listeners. To enter just post a pic or video of your favorite mobility exercise on FB or instagram. Use #SpartanUnderground to be automatically entered for a chance to win. Just in time for the holidays!
And finally in our SGX Coaches interview, we have Coach Josh Graves. Josh is the Co-Owner of a Personal Training Studio in Irvine, CA called Fitness On Fire with his wife Haydee. Not only does Fitness On Fire offer a variety of personal training services, but FOF’s community also has multiple competition teams that have put over 200 athletes into competition. Competing in Spartan Races, Kettlebell Competitions, Ragnar Races, Bodybuilding Shows, etc. He is student of movement and believes in trying to move in a new way everyday. Which is why he fell in love with the challenge of Spartan Racing. As a RKC (Russian Kettlebell Certified Instructor) Josh’s favorite workout tool is a kettlebell. Josh is a multi rig specialist. He has never missed a multi rig in a Spartan Race.
Coach Graves shares his insight on mindset and motivation. We talk about two simple strategies to get your mindset right for training and performance, the real reasons you fail, overcoming failed obstacles, 3 beliefs you must have in training, and much more. Josh is an incredible motivator and coach and I know you will love this interview.
The full show notes can be found at www.spartanunderground.com/episode-15
In this episode of the Underground SGX show you will learn about different periodization methods. Research is clear that a planned workout program that progressively gets more challenging is more effective that performing random workouts each day. You will learn research on some of the more effective ways for designing a program to maximize your results for your next Spartan Race.
You will also discover a cool app to help you test the status of your central nervous system (CNS). Top coaches from around the world agree that the nervous system is the key to elite athletes and maximizing performance. If you train hard all the time you will see performance decrease, injuries increase, and many other issues arise. This cool app is a simple way to track your readiness each day in a few minutes.
In our SGX coaches's interview I chat with Mike King from King's Camps and Fitness. Mike spent the better part of his life in Information Technology working with Biotech Startups having a direct impact on the technology slated to improve people’s lives. During this time, Mike returned to a life of physical fitness and his pursuit of having a more direct impact on people’s wellbeing and lifestyles began. In his pursuit of continued personal growth, Mike returned to school to obtain his Bachelors of Science. During this time he took an opportunity to coach group fitness classes within his community. It wasn’t long before he realized where he could have a profound impact on the wellbeing of those in his community.
Taking this new career path to heart, Mike became a National Academy of Sports Medicine – Certified Personal Trainer (NASM-CPT), A Certified Spartan Group X Coach (SGX) and a Dynamic Variable Resistance Trainer – Level 1 and 2 (DVRT.) This study along with involvement with industry professionals have allowed him to have positively affected and changed the lives of hundreds. This pursuit continues with every client he sees – regardless of their pursuits – and is the basis of opening King’s Camps and Fitness. In 2013, Mike began working to improve the fitness of our youth by opening the Youth Obstacle Boot Camp a fitness program designed at promoting fitness in a fun and unique way.
Mike shares his insight on how to create efficient exercise programs to stay healthy and stay competitive. He talks about training as a Master's athlete and specific ways to prepare for races. Mike shares a host of knowledge from help getting more kids involved in races, all the way up to keeping your body fresh as you age.
See all of the show notes at: www.spartanunderground.com/episode-14
In this episode of the Spartan Underground SGX Show learn more insights on how you can maximize your training and become unstoppable in your next Spartan Race. This week we talk about supplementing with antioxidants. Antioxidants have become incredibly popular due to their multiple health benefits, but they may be effecting your performance. Learn about current research on antioxidants and endurance performance in this week's research review. In the resource of the week we talk about one of my favorite training tools, The Ultimate Sand Bag. Plus I give two awesome sand bag videos you can check out below.
And finally I talk with Elite OCR Racer and SGX Coach Shaun Provost from Live Unbreakable. Coach Provost is a full-time Online Personal Trainer and Obstacle Course Racing Coach, specializing in prehab, injury prevention, running, TRX, Kettlebells, and body bars to help you achieve the healthiest version of yourself. She has multiple top 3 finishes in Spartan Races, as well as, many other OCR's. Shaun talks about how she has overcome some serious injuries and stayed competitive, plus she shares strategies she uses with her clients how have to conquer what could be some of your biggest obstacles, which is yourself. We get into how to train for the mental side of Spartan Race Training and what she does to prepare for a race/training.
See the full show notes at www.spartanunderground.com/episode-13
In this episode I chatted with our favorite Spartan Dietician and SGX Coach Anne L'Heureux. Recently I had a health scare after some routine blood work. Expecting an all clear call from the doctor, I was shocked when I was diagnosed with anemia. After running more tests, my doctor couldn't figure out what was going on and I found myself at an Oncologists office.
Coach L'Heureux talks about what happened to me and a common condition that occurs with endurance athletes, sports anemia. Learn all about what happens to your body in an attempt to adapt to endurance training and what you can do about it. Iron deficiency is a common issue among athletes and dramatically effect performance. Discover how to increase your iron intake through whole foods, increase absorption rates, and avoid common things that decrease absorption.
Complete Show Notes available at www.spartanunderground.com/episode-12
In this episode learn about a new nutrient timing strategy that goes against everything you heard. Timing your carbs has been shown to increase performance, specifically endurance performance. This can be a huge advantage for your Spartan Race Training. But should you consume carbs after your workout? This new research might get you to question common practices.
Also, learn how you can master the push up. No more push ups from your knees. The only way to get better at push ups is by doing them. So get off your knees and master the push up wth this awesome strategy.
And finally join me for my SGX interview with Coach Jono Blodgett. Jono grew up in Hawaii where he was constantly immersed in the outdoors. If the surf was good, then he would be in the waves; but if not, then he would be either under the water going free-diving, or up in the mountains hunting down waterfalls. He specializes in using the outdoors and a variety of equipment to get people out of their comfort zone and moving their bodies in a way they wouldn’t normally move, but also help them to realize that they are capable of so much more.
He has been competing in obstacle course races for the past 5+ years and just competed in this year’s World Champion Men’s Elite division in Lake Tahoe.
Coach Jono gives his insight into how to maximize your training by taking outdoors, unique and unconventional training tools, and some nutrition strategies to help you with your training.
In this episode learn how Caffeine can actually help improve workout recovery by speeding up glycogen replenishment. Also, see one of my favorite workout protocols, Training Complexes. See why you need to be doing them more often, how to set them up, and a sample complex to get you started.
In our SGX Coaches interview we talk with Coach Riley Nadoroznick, owner of Conviction Fitness and author of Predator. Riley gives his insight into training for your next race and why he wrote his book. He talks about his traditional training for size and strength hurt his OCR performance and what he did to help himself and his clients maximize their obstacle course abilities. Riley shares some of his key training points from the book on periodization, wave cycling, simple nutrition guidelines to follow, and how to prepare for a race without running.
Learn all this and more on how you can dominate your next Spartan Race.
Check out the complete show notes at www.spartanunderground.com/episode-10
In this episode we discuss what contrast therapy is, how it can help you recover faster to train harder more often, and how to set it up at home. Learn all about a cool running app to help lower your risk of injury.
SGX Coach Anne L'Heureux explains how to read food labels regarding fat content, what to look out for and more.
And SGX Coach Joseph Bautista shares his insight on Spartan Race Program Design giving you an incredibly simple way to plan your endurance training plus common signs of overtraining and how to avoid it.
Check out the show notes at www.spartanunderground.com/episode-9
In this episode we focus on recovery. The missing link in most programs is recovery and here we talk about mobility, and how it is the key to your success in Spartan Race Training. Most injuries are a result of lack of mobility vs. strength, yet we spend most of our time trying to get stronger and little of our time trying to move better.
Learn about the latest research on what self myofascial release can do for your workouts, our favorite SMR tools, and Coach Bonnie Spartan share her successes and failures with Spartan Races. Learn the most common issues that come up with Spartan Races and what SMR exercises you must do to prevent them. She also shares some of her mistakes she made while training for the Ultra Beast and how she is preparing for her next one. Even get her top must haves while running the Ultra Beast.
In this episode, we explain the latest research on how to precool yourself to maximize performance in extreme hot weather. You will learn about a cool app that measures your HRV and reveals how recovered you are for your next workout. SGX Coach Anne L'Heureux shares her best travel tips for better nutrition and fueling as she travels to the World Championships in Tahoe, CA.
In our SGX Coach's interview we chat with Level 2 Coach John Hayley from Chicago. He shares his first ultra beast experience where he got pulled off the course around mile 31 of 32 and what he did to better prepare for his next one. He shares tips on running downhill, focusing on your foundation before specificity training, and much more.
Check out the complete show notes at www.spartanunderground.com/episode-7
In this episode we interview SGX Coach Anne L'Heureux. Coach Anne is a Dietician and a high level Spartan Race Competitor. She shares her own mistakes when she first got into Spartan Racing, and how being unprepared lead to serious injury, which forced her to take time off from training and racing. Coach L'Heureux explains how she came back from training and her philosophy on how you can put together your own training program.
We get into the topic of nutrition vs fueling and how you must understand the difference for optimal health and performance. Anne will be a regular guest on the share since we merely scratched the surface on proper nutrition strategies for Spartan Racing.
Along with the interview we also get into how you can use complex training to improve performance and a cool app to track your sleep cycle each night.
See the show notes at www.spartanunderground.com/episode-6
In this episode we review some recent research on how, if at all, altitude training masks can improve performance and on what inspiratory musculature training is.
In our SGX Coach's interview we talk with Coach Dominic Frazier. Coach Frazier shares his story of how he was diagnosed with epilepsy at the age of 17 and how he embraced it to help others overcome obstacles. Coach Frazier has a wide range of education for his training background and gives insight on how he puts it all together with unconventional training methods and bringing out the inner athlete with all of his clients.
Check out the show notes at www.spartanunderground.com/epidsode-5
In this episode, SGX Coach and host of the podcast, Mike Deibler explains the importance of starting your program with proper assessments. Learn how to evaluate your own strengths and weaknesses for common Spartan components of training such as, Movement, Power, Strength, Endurance, and Grit.
See the show notes at www.spartanunderground.com/episode-4
In this episode learn all about running economy and some innovated ways to improve it. Also, learn an incredible tool to help you get a better night sleep, improve your sugar metabolism, and decrease your risk for diabetes.
This week SGX interview is with Coach Albert Lu. Coach Lu is a Pose Method Running Specialist on top of being an SGX Coach. Albert discuss what the Pose Method is and how you can use it to become a more efficient runner and reduce your risk of injury.
Check out all the show notes at www.spartanunderground.com/episode-2