{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"The Run Smarter Podcast","title":"Optimizing S&C into your week with Trang Nguyen","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/f010aaa5\"></iframe>","width":"100%","height":180,"duration":3882,"description":"Trang Nguyen is a Physiotherapist, Strength & Conditioning coach and host of the Athlete's Garage podcast. Trang has a particular interest working with endurance athletes at the end-stage of rehab. So today, we dive into ways you can implement or tweak your S&C sessions for optimization. Firstly, we discuss what a typical gym week would look like for a recreational runner, including frequency, intensity and exercise examples. Second, Trang focuses in on exercise dosages. Including sets, reps and the concept of periodization when preparing for a marathon. Next, we dive into what a runner should be 'feeling' during a particular set. This covers muscle activation, levels of muscle 'fatigue' and the answer might surprise you. Lastly, we answer a listener question around the best 'minimalism home S&C kit' and end with Trang's final 3 tips to optimize your S&C sessions. Here is the article referenced in the podcast: Muscle damage and muscle remodeling: No pain, Go gain? You can also find Trang at The Athlete's garage podcast, or you can click here to find her instagram.  If you would like to support the podcast, participate in Q&As & access bonus material sign up for $5US per month at our patreon page For Brodie's running blogs, podcast episodes and online courses visit our Run Smarter Website  To follow the podcast joint the facebook group Becoming a smarter runner To find Brodie's running information on instagram @runsmarterseries","thumbnail_url":"https://img.transistorcdn.com/yu6CIQL0sKEEn32UMHvSGj80p9Ns_xcjLGp-EWyJlqQ/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS9zaG93/LzM5ODgwLzE2Nzkw/MTQzMTYtYXJ0d29y/ay5qcGc.webp","thumbnail_width":300,"thumbnail_height":300}