Running podcast to motivate and help runners of every level, speed, and age run their best. Claire Bartholic interviews running influencers, scientists, psychologists, nutritionists, and everyday runners with inspiring stories.
2:38 Marathoner Andie Cozzarelli Joins RunnersConnect
The RunnersConnect family has grown! We welcomed a brand new expert coach to our staff this year and I’d like to introduce you to her.
Andie Cozzarelli is a 2:38 marathoner, semi-pro athlete from Raleigh, NC. She ran in college at North Carolina State, becoming a 2 time All-American in the 10k and joined Oiselle after college. She qualified for the 2016 Olympic Trials in the Marathon with a half marathon and later went on to win her first full at the Indianapolis Monumental Marathon.
After coaching on her own, Andie has joined the coaching team at RunnersConnect and we couldn't be more thrilled!
But Andie’s running road was not always smooth and easy. As a sophomore in college, she was diagnosed with Celiac Disease after struggling with her training and developing some disordered eating habits. Her performances improved after making some important dietary changes, but it wasn’t enough to prevent some serious physical and mental health issues connected to her training and fueling. Thankfully, she has recovered and now is an advocate for mental health, nutrition, and balance in training.
Aside from running & coaching, Andie and Claire have another sweet passion that they share and we’ll get into that in this conversation.
100 Marathons at Age 24: Jocelyn Rivas
If you think running a single marathon is tough, get ready to be inspired by Jocelyn Rivas. Jocelyn is on a mission to not just run 100 marathons, but break the Guinness World Records (plural) for being the youngest person to run 100 marathons AND the youngest woman to run 100 marathons AND the youngest Latina to run 100 marathons. Whew!
At age 24, Jocelyn already has 82 marathons behind her, many done during the pandemic, which was no easy feat. And we’re not talking loops she’s running through her neighborhood. These are real certified races, each one bringing her closer to her ambitious goal.
No stranger to adversity, Jocelyn is a DREAMer who was brought to the United States from El Salvador as a child and remains in this country for now thanks to the Deferred Action for Childhood Arrivals Act.
Part of her 100-marathon motivation stems from her desire to shine a light on people like herself and to show others that women can do anything no matter where they were born. She talks about what this quest means to her, how she manages to pull this off with a challenging full-time job, and what training and recovery is like for her. Oh, and she’s doing this on a completely plant-based diet.
Jocelyn’s great determination and positive energy makes for a very unique and enjoyable conversation with Coach Claire!
Questions Jocelyn is asked:
4:00 You are currently trying to break two Guinness World Records to become the youngest person to run 100 marathons and the youngest woman to run 100 marathons. How old are you and what got you started with this quest?
4:50 How did you start running then? Did you just start with a mile or what was the first day of training like?
5:45 How old were you when you ran your first marathon?
5:56 When did you get this idea to go for the world record?
7:05 Can you explain what a DREAMer is?
8:04 What country are you from?
8:11 Does anyone else in your family run?
8:43 How did the pandemic affect your mission?
10;33 What are some of your favorite stories? How many marathons have you run in a week?
11:49 The obvious question is how do you recover from running 26.2 miles for six out of nine days? You must be sore and tired, so how do you get through that?
16:33 Let’s talk about food. You’re a vegan so you’re like me, and the first question that everyone’s going to ask is, how do you eat enough on a vegan diet? Where do you get your protein? How do you pull this off on just plants?
19:06 You just started eating vegan as an experiment. It wasn’t ethical or environmental. You just saw that people were doing it and decided to try it. Is that it?
19:52 Do you still use gels while you run marathons or do you eat something else?
20:50 How long does it usually take you to run the marathons? Are you running them really fast or what is your average finishing time?
22:28 What are you doing in-between each marathons? Do you have some kind of structured plan? Do you do speed work? Do you do strength training or are you just recovering?
23:59 Have you had any injuries? Are you worried about overtraining or anything like that?
25:22 You’re still working a full-time job 40 hours a week. What do you do and how do you fit all this in with your life?
29:47 You’re planning on hitting marathon number 100 in November in your hometown at the Los Angeles Marathon. What are you anticipating that day to be like?
31:13 What’s been the hardest part of this journey for you?
31:54 You don’t drive. Why don’t you drive?
33:34 What kind of support are you getting from the community? If you pull this off, you will be the youngest Latina to run 100 marathons. Why is that important to you?
35:07 Once you accomplish this, do you have any idea what’s next?
35:31 What’s your next marathon coming up?
Questions I ask everyone:
36:14 If you could go back and talk to yourself w
Train the Body You Have to Get the Body You Want: Tianna Bartoletta
Tianna Bartoletta is one of the best sprinters in the world, and she’s on hand to teach all of us, even the endurance runners, what we can learn from short distance running. Really short.
For most of us, a sprint is less than 20 seconds, which is the distance short enough to reach your top speed completely anaerobically, or without needing oxygen for fuel. Past this point, your lungs scream for oxygen and you will probably not be able to sustain the effort.
Why should long distance runners care about those 20 seconds? Because by tapping into your anaerobic system a couple times a week, you teach yourself to burn that fire just a little hotter, and train your other gears to run a little more smoothly and efficiently.
Tianna also talks about what surprising things endurance runners can learn from long jumpers and yogis, how to frame our body talk in a positive way, how she’s adapted her training as she’s aged, and her gold-medal-winning, world-record-breaking Olympic relay experience. This episode has something for everyone, whether you’re a walker, a sprinter, or an endurance monster!
Tianna is a 35 year-old American sprinter and long jumper. She is a two-time Olympian with three gold medals. She ran the lead leg in the world record setting 4 × 100 m relay team in 2012, handing the baton to Allyson Felix. At the 2016 Summer Olympics she won two more golds, first with a personal best to win the long jump then again leading off the winning 4 × 100 m relay team.
In non-Olympic years, Tianna has won the World Championships 3 times and competed as a pusher on the U.S. bobsled team in 2012.
And if all of that weren't amazing enough, she’s also a registered yoga teacher, writes a blog at tiannabee.com , and her memoir, Survive And Advance, will be released this June!
Questions Tianna is asked:
4:37 This conversation is a little bit delayed because you got a surprise drug test at 7:00 in the morning. Can you talk about that?
5:09 Can you talk about the 60-day transformation that you posted? What happened? I thought you looked great before, but now you’re like a sculpture. It’s amazing. Can you tell me how that happened?
9:01 I remember reading in one of your Instagram threads that you said you were hungry during your 60-day transformation, and that’s not something that we really like to admit. Why did you want to tell people like, “Hey, yes, this is working but to be perfectly honest, I’m hungry?” Why did you want to share that part about it?
11:45 You'll have to forgive me for asking what might end up being very basic questions, but our listeners mostly are endurance runners. So when somebody says, “I’m going to go run 100,” they’re usually talking about 100 miles not 100 meters, and you are a 100-meter specialist among many of your talents. So I would love to learn more about what it takes to be a good 100m specialist?
13:41 When you say you’re allergic to running long, you obviously don’t just run 100 meters in training and then stop. You do obviously run long. So what’s a long run for you?
17:17 Let’s talk about Stephanie Bruce. One of the bright spots of 2020, an obviously crazy year, is that you two connected, and I would love to hear about that story.
19:39 In 2020, obviously Tokyo was delayed. What was that like for you when you found out the news?
22:12 In both 2012 and 2016, you were a part of the gold-winning 4x100m relay team, in the lead leg position, handing the baton to Allyson Felix. Talk us through that. What makes a good relay team? How does the coach determine the order? How many times do you practice that baton pass?
24:19 What was your favorite moment from those games?
25:19 You are also a gold medalist in the long jump, and I want to talk about the world record there. The American world record and the overall world record,
Jump Start Your Running With Plyometrics: Duane Scotti
You probably know that strength training can help a runner minimize injuries but what about plyometrics or jump training? Do runners really need plyometrics? Wouldn’t that lead to more injuries? Dr. Duane Scotti thinks the opposite is true.
Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founding owner of SPARK Physical Therapy, and has been a leader in the rehab and running community for over 17 years. He is passionate about helping runners feel strong and confident so they can stay healthy and become lifelong injury free runners!
Dr. Duane truly believes that anyone can run and that all runners should be treated differently as athletes. He is on a mission to change the traditional thinking that running causes “overuse injuries” and you must “take a break” in order to get better. Through run specific training (exercises and running progression) you can build your body to be a strong resilient runner and stay active, stay healthy, and just keep running!
You may think it’s counterintuitive to take time out from your running to work on your jumping, but running is a series of one-legged hops so incorporating some plyometric training into your workout plan to get better at those one-legged hops can dramatically change how well you run and how good you feel while running.
In this episode, Duane explains exactly why plyometrics is important for runners and shares what he thinks are the key muscles runners should focus on, and also gives some great examples of non-jumping strength training exercises that all runners should do to become better and stronger. Some exercises were even new to Coach Claire!
Through the Healthy Runner community, Duane strongly believes living an active lifestyle can help you stay healthy and live a pain free life. At SPARK Physical Therapy, Duane guides his clients in achieving a high-performance active lifestyle through his in-person clinic and virtually anywhere in the world. You could be a runner who aspires to complete your first half marathon, or you could be an experienced marathoner of 30 years. Duane has been the fitness and health support system and the go to resource for coaches, trainers, and runners.
Duane is also honored to be a part of team UCAN as a featured expert dedicated to training strategies and innovation. He has his clients’ best interest in mind as evidenced by constantly creating and sharing new videos, podcast episodes, and blog posts to help runners improve their confidence and strength for running. Through his programs, coaching, and virtual rehab, Duane has successfully helped thousands of runners crush their running goals, hitting personal bests over the years. He has a passion for helping runners of all abilities stay healthy and prevent injuries in order to get back to the workouts and runs they love!
Questions Duane is asked:
5:27 You’re a physical therapist who specializes in runners. Can you tell us a little bit about your own running journey and how you came to focus on runners in your practice?
6:30 You used to dance. What kind of dancing did you do?
7:20 What is plyometrics and why is it good for runners?
9:06 I’m going to play a little devil’s advocate for you here. So if we are jumping all the time, running is a series of hops from one foot to the other, if we’re already jumping all the time, why do we need to do more jumping?
10:03 How do your muscles function differently when you’re running and jumping versus strength training?
11:06 Are plyometrics for every runner?
12:43 Let’s say I am a Level 1 runner. I run three days a week, speed work one day, easy day one day, long run on the weekend, and I’ve never done any plyometrics before. What would your prescription be for me?
The Relatable, Rambling Runner: Matt Chittim
The Relatable, Rambling Runner - Matt Chittim Most running podcasts focus on professional runners. Matt Chittim’s Rambling Runner podcast focuses on dedicated amateur runners who are working hard at the sport while also balancing running with the rest of their lives.
That’s not to say Matt ignores the elites. He also covers the other end of the spectrum with his Road to the Trials podcast which follows the training, racing, and experiences of some of America’s best runners as they prepared for the Olympic Trials.
As an athlete, Matt is a former college basketball player and coach. He started running at a young age with an occasional 5k or track season but most of his running was at the service of getting fit for other sports. After college Matt started taking running more seriously and eventually became fully invested in the running community.
Matt is currently working through a year-long journey called Mastering 40 in which he is hoping to break 40:00 in the 10k after turning 40 years old. He talks to Coach Claire about his training ups and downs and what motivated him to set this “stretch goal.”
Matt also talks about how his Ramblin Runner podcast got started, his most memorable interview, and what he thinks the differences are between professional and amateur runners. He is a natural storyteller who brings a unique perspective to the running community!
Questions Matt is asked:
3:50 Most of us know you from your popular running podcast Rambling Runner. Can we go back to the beginning of how it all got started and how it's going now?
8:10 What do you attribute the growth of your podcast to?
9:32 What have been some of your most memorable interviews?
11:05 Who is still on your list of dream interviews?
13:28 You’ve got another show, Road to the Trials, which obviously interviews the best of the best, the elite Americans who are gunning for the Olympic Trials, so you have interviewed your share of elites and you’ve interviewed your share of just recreational runners. What would you say is the difference between the two?
15:54 PTs probably love working with professional runners because they do what they’re told more than amateur runners do.
18:38 You have a new series within your podcast called Mastering 40 that you started last August, dedicated to chronicling your journey of breaking 40 minutes in the 10k. Let's talk about that and what you are doing to prepare.
21:29 How’s your Mastering 40 goal going?
22:21 How did you injure your knee and how did it affect your training goal?
23:07 Do you have a date for your goal? When’s the time trial?
24:26 What kind of races are you looking for to prepare for your time trial?
25:19 What are all the other things you’re doing? What's training like? Nutrition, sleep, all that good stuff, etc? How are you doing in those areas?
29:28 Another project of yours is Road to the Trials. Can you talk about that and who you bring on the show?
32:33 We could talk about how great such and such race was but you really learn so much more when everything falls apart.
36:54 What's next for you? What happens when you break 40?
Questions I ask everyone:
40:01 If you could go back and talk to yourself when you started running, what advice would you give?
40:46 What is the greatest gift running has given you?
41:00 Where can listeners connect with you?
Quotes by Matt:
“I started the Rambling Runner podcast with the idea of there’s a lot of running podcasts out there that I really liked and the vast majority of them were talking to professional runners... and I was like, ‘All right, no one’s talking to amateur runners. Let’s do that.’”
“Professional athletes in any sport are incredibly gifted athletes, and I think that the thing that’s e
How Much Protein a Runner Really Needs: Dr. Robert Wolfe
As runners, we think about how to fuel properly. That includes carbohydrate and protein, but what about essential amino acids? How do they help us optimize our nutrition to become the best runners we can be?
Dr. Robert Wolfe, Ph.D, is here to talk as both a scientist and a runner. As the director of the Center for Translational Research on Aging and Longevity at the University of Arkansas, he focuses his research on the regulation of muscle metabolism. His research publications have been cited an impressive 75,000+ times, and he shares how amino acids might be able to help your performance and recovery.
Dr. Wolfe has also been running for 60 years and has run an amazing 62 marathons under 2:30 in his lifetime! Coach Claire talks to him about his running career, how to stay young and healthy, what happens in the body when we run, and how our food can help us before, during, and after the run.
Dr. Wolfe also shares his thoughts on the importance of keeping a consistent exercise routine as we age, so there’s definitely a lot of great food for thought in this episode!
Dr. Wolfe’s undergraduate studies were at the University of California, Berkeley, and he completed his Ph.D. degree at UC Santa Barbara’s Institute of Environmental Stress. Dr. Wolfe served as a faculty member at Harvard Medical School for nine years. Prior to accepting his current position in 2006, he was at the UT Medical Branch at Galveston, where he held the John H. Sealy Distinguished Chair in Clinical Research and was Chief of the Metabolism Unit at Shriners Burns Hospital.
Dr. Wolfe has received a number of awards and invited lectureships in recognition of his work. He received the Herman Award from the American Society of Clinical Nutrition for his career contributions. He has published over 452 peer-reviewed research articles, 126 review articles, three books, including the major reference source in the field of stable isotope tracer methodology and has 5 patents. His papers have been cited 50,663 times (h index= 122), and 16,423 (h index =65) since 2011. Dr. Wolfe has been funded continuously by the NIH for his entire career and frequently held two NIH grants per year as Pl.
The focus of Dr. Wolfe’s research is on the regulation of muscle metabolism, particularly as affected by aging and stressors such as injury, sepsis and cancer. His research has been performed largely in human patients and normal volunteers. Dr. Wolfe has developed models using stable isotopes to quantify a variety of metabolic processes in human subjects including the oxidation and production of fatty acids, various aspects of carbohydrate metabolism, and the rates of muscle protein synthesis, breakdown, and the transport of amino acids between blood and muscle tissue. Dr. Wolfe is the Director of the Center for Translational Research in Aging and Longevity at the Reynolds Institute on Aging.
Questions Bob is asked:
3:33 Before we talk about the science of exercise metabolism, I want to hear about your running journey. You’ve been a runner for over 50 years with 62 marathons under 2:30. Can you tell us a little bit about what your story is and how you started?
5:15 I can’t imagine that every single run was super fun, so I would love to talk about what your training was like, how you trained for marathons and what are the key ingredients in the recipe for a marathon?
8:06 How old were you when you did your last sub-2:30 marathon?
8:59 As far as fueling goes, what does an endurance athlete need before, during, and after exercise?
12:09 What are amino acids? What are the different kinds (essential, branched chain, etc)? And how are they used in the body?
14:56 When we’re eating enough dietary protein, does that mean we are automatically eating enough of the essential amino acids that we need?
16:53 What is the
Great, inspiring interviews with the best
Really like this podcast. The host is not the one who does most of the takling wich is good. The guests on the show is experts on their field and very inspiring to talk to. I get inspired,motivated and in a good mood every time I listen to one of the episodes. Highly recommended!