{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"Relaxed Running","title":"#261 - Dr Victoria Sekely | The Science-Driven Secrets to Strength Training to Run Faster","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/90f20b05\"></iframe>","width":"100%","height":180,"duration":2973,"description":"Dr. Victoria Sekely is a physical therapist and running coach based in Manhattan, committed to improving performance and reducing injury risk for runners of all abilities. She holds a Bachelor of Science from Georgetown University and a Doctorate in Physical Therapy from New York University. With certifications as a USATF Level 1 and RRCA running coach, Dr. Sekely combines her physical therapy knowledge with tailored coaching to deliver well-rounded support to runners.\n---\n🏃‍♂️ Join the 8-Week Running Challenge\nwww.relaxedrunning.com\n---\nEPISODE CHAPTERS:\n00:00 The Importance of Strength and Mobility in Running\n10:09 Building a Strong Foundation: Stability and Strength Training\n20:07 Incorporating Strength Training into a Runner's Routine\n30:05 The Role of Bone Health and Injury Prevention in Running\n29:36 Balancing Upper and Lower Body Workouts\n32:06 The Role of Muscle Mass in Running Performance\n35:12 Challenging the Thinness Myth in Distance Running\n38:14 Overcoming Eating Disorders in Competitive Sports\n39:50 Debunking Viral Fitness Trends\n41:35 Simplicity in Recovery and Nutrition\n43:14 The Role of Carbohydrates in Recovery\nTAKEAWAYS\n\nStrength training is essential for runners to prevent injuries.\nMobility and pliability should not overshadow stability.\nA simple approach to strength training can yield better results.\nIncorporate strength training into your routine gradually.\nFocus on foundational exercises like squats and deadlifts.\nTwo to four strength sessions per week is ideal for runners.\nRest and recovery are crucial for muscle growth.\nPlyometrics can enhance bone health for runners.\nVariety in training helps prevent overuse injuries.\nDon't start strength training right before a race. \nIncorporate at least one or two upper body exercises in strength routines.\nUpper body strength improves running efficiency and posture.\nMuscle mass contributes to power and speed in running.\nThe running community has a harmful obsession with thinness.\nCarbohydrates are...","thumbnail_url":"https://img.transistorcdn.com/rZRiXnnPxgimNX9Cd66PRvQ0BNLOycBU4PLLGhjQnvc/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS9zaG93/Lzk5OTYvMTY5OTIz/MjMwNy1hcnR3b3Jr/LmpwZw.webp","thumbnail_width":300,"thumbnail_height":300}