151 episodes

Five to ten topics, sometimes about running, with lots of love and enthusiasm and science. We dig deep into training, races, studies, pop culture, and much more! With Megan Roche, M.D. and David Roche!

Some Work, All Play David Roche and Megan Roche

    • Sports
    • 4.8 • 829 Ratings

Five to ten topics, sometimes about running, with lots of love and enthusiasm and science. We dig deep into training, races, studies, pop culture, and much more! With Megan Roche, M.D. and David Roche!

    147. The Science of Overload Training, High-Carb Fueling, and New Caffeine Study!

    147. The Science of Overload Training, High-Carb Fueling, and New Caffeine Study!

    We brought a jubilant energy to this episode, countering a lack of sleep with a surplus of caffeinated gels! The main training topic was on overload training blocks, which consist consist of volume and/or intensity increases that last anywhere from a couple days to multiple weeks. We review some fascinating studies indicating that overloads may spur breakthroughs, but can also lead to disaster. How do you thread that needle? That's where the science meets art, and where things get REALLY FUN. Rules are meant to be broken! We also discussed how endurance limitations are often just fueling limitations, and why experimenting with higher carbohydrate intakes during activity could change how you think about your physiology. Carbs make champions!

    And that was just the start of the excitement! Other topics: a new study on caffeine and health, the relationship between running cadence and endurance, the importance of inclusion, how to think about cross-training, the 48-hour world record, bloodwork and the relation with intensity distribution, why you need to dial in your Zone 2 effort, a question on shoe cushioning for long races, a book recommendation, and much more!

    We also discuss the very real, very scientific evidence for why we are entering the GREATEST TIMELINE in the multiverse. It involves kung fu... and something else we probably shouldn't type in an episode description. You'll see, and we think you'll agree.

    For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. WOOHOO!

    Support the podcast: patreon.com/swap

    Try Athletic Greens: athleticgreens.com/swap

    • 1 hr 18 min
    146. Barkley Marathons, 4 Training Principles for Peak Performance, and Shoe Reviews!

    146. Barkley Marathons, 4 Training Principles for Peak Performance, and Shoe Reviews!

    This episode was full of Spring joy! The main training topic was on 4 key principles as athletes transition from winter training, which apply anytime an athlete is pursuing peak performance. The primary physiological discussions: how increased climbing affects adaptation and fatigue, heat acclimation and fitness benefits, sustainable strength work, and dialing into effort instead of metrics. Lots of fun studies in that discussion, plus plenty of semi-related digressions. You know, the usual! We also broke down the 2023 Barkley Marathons, one of the most bonkers races on the planet! It was a remarkable year, and the takeaways can apply to everyone.

    And there was so much more fun! Other topics: Kara Goucher's incredible book "The Longest Race," the power of unplanned rest days, balancing rest with putting in the work, shoe reviews from podcast hosts who barely understand shoes, Vitamin D intake, wrong turn calculus, a new study on hopping (we're skeptical), and dealing with trauma and grief. This week's Listener Corner is so touchingly beautiful, and we hope it feels like a warm hug in a complex world.

    Also, we have a VERY SPECIAL RACE ANNOUNCEMENT. It's like LeBron James and "The Decision," except almost no one cares. Are we also taking our talents to South Beach? Listen and find out.

    For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. WOOHOO!

    Support the podcast: patreon.com/swap

    Try Athletic Greens: athleticgreens.com/swap

    • 1 hr 20 min
    145. Joe Gray Interview! G.O.A.T. Mountain Runner on his Life and Journey!

    145. Joe Gray Interview! G.O.A.T. Mountain Runner on his Life and Journey!

    It was such a joy to talk to one of our heroes, Joe Gray! Over his legendary career, Joe has won 22 US National Championships across mountain running, trail running, and cross country. Plus 9 WORLD CHAMPIONSHIPS! He is one of the best mountain runners of all time, with a legacy of sustained dominance that might never be matched. We have gotten to know Joe over the years at races, and he always takes his time to uplift young athletes, including us when we started out. He is an inspiration on and off the trails! 

    We talked about what drives him after all of these years and his thoughts about the future of the sport. Joe also talked about the challenges of being a Black athlete in America, starting with a terrible experience when he was a young runner, and how racism affected his journey as a professional athlete. Now, he mentors Black athletes on and off the trails. We discuss how things have changed, and the problems that remain.

    You may also learn a thing or two about his favorite food, Oreos. He said he "only" likes 7 of the varieties of Oreos, which implies there are more varieties than 7. We learn something new every day!

    Joe is a running and life BEAST, and we can't wait for you to hear his story! 

    For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. We love you all! WOOHOO!

    Support the podcast: patreon.com/swap

    Try Athletic Greens: athleticgreens.com/swap

    • 1 hr 9 min
    144. Threshold Training Explained, New Studies on Supershoes, and HILL BEASTS!

    144. Threshold Training Explained, New Studies on Supershoes, and HILL BEASTS!

    This episode got down and dirty with the most fun topics! The main training topic was on a new narrative review study describing the evolution of training theory, and why different approaches have converged on the benefits of lower-intensity training with relatively high doses of moderate threshold running, plus VO2-style speed in small doses. Figure 3 from that study is our love language, and we can't wait to tell you about it! We next discuss the implications of that approach for athletes who run uphills in training, which could change intensity distributions and present a MASSIVE opportunity for fitness improvements. Hills pay the bills. That's a STONE COLD SCIENCE FACT, and we explain how to use the principles in less structured training.

    And we were just getting started! Other topics, in loose chronological order: follow-ups on relationships and jealousy, reviewing our microbiome testing experience, a wrist-based heart rate discussion, the hydration/fueling option that is BLOWING OUR MINDS, Megan's trip to a sports performance conference, studies on supershoes, a cool analysis of how perception of "talent" changes outcomes independent of actual genetics, and a new study on artificial sweetners. That last topic is Megan's opportunity to roast the heck out of David and his love of gum. 

    Plus lots more! The vibes are strong in this one. We love you all! 

    For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. WOOHOO!

    Support the podcast: patreon.com/swap

    Try Athletic Greens: athleticgreens.com/swap

    • 1 hr 24 min
    143. Lauren Fleshman Interview! Best-Selling Author, Great Athlete/Coach, Best Human!

    143. Lauren Fleshman Interview! Best-Selling Author, Great Athlete/Coach, Best Human!

    We had SO MUCH FUN talking to Lauren Fleshman! Her book "Good For A Girl" just debuted as a New York Times Bestseller, and we think it's one of the best books ever written. The book is part-memoir, part-manifesto, fearlessly confronting cultural problems in running and beyond, while also being a beautiful and funny reflection on her life journey. In this interview, we talked about how we can change the incentive structures in athletics to put health (and longer-term performance) at the forefront. Topics included youth sports, college and professional coaching, fueling and body image, jealousy and comparison, and so much more!

    Then we left the pages of the book to talk about her personal journey with mental health and identity. We simultaneously had life-affirming chills run down our spines as Lauren described how she has explored her true self, and how athletics and fueling played a role in that process. 

    Lauren is a superstar. We think you'll finish this interview feeling inspired to step up to the start line of something big and scary. LET'S DO THIS!

    For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. We love you all! WOOHOO!

    Support the podcast: patreon.com/swap

    Try Athletic Greens: athleticgreens.com/swap

    • 1 hr 9 min
    142. Double Threshold Workouts, Black Canyon 100k Recap, and Blood Tests!

    142. Double Threshold Workouts, Black Canyon 100k Recap, and Blood Tests!

    This week's episode is jam-packed with happiness and fun! The main training topic was on 2 workouts that could have outsized benefits for lactate clearance and performance at every distance. The first workout is SO HOT right now: double thresholds, popularized by Norwegian training systems. The second is not quite as hot, but no less fun: post-interval moderate running. These sessions are on the cutting-edge of training theory, mixing a little bit of science with a solid serving of magic! We also talked about the importance of understanding your blood work. Yes, David finally got a blood test, and he deserves at least 3 to 5 lollipops. The results were fascinating and weird, demonstrating why it's so key to take a peek under the hood to understand your physiology. 

    And that's just the start! Other topics: the Black Canyon 100k and shooting your shots, the universal relevance of heat adaptation and hydration, informed supplementation, mental health and loving your ghosts, a business case study on Strava's handling of a recent crisis, a follow-up to the relationship episode, and much more. We also talked about our new favorite book "Good For A Girl," and how it can transform your approach to athletics. Like Lauren Fleshman, let's value GUTS more than the win.

    For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. WOOHOO!

    Support the podcast: patreon.com/swap

    Try Athletic Greens: athleticgreens.com/swap

    • 1 hr 19 min

Customer Reviews

4.8 out of 5
829 Ratings

829 Ratings

Mhwig ,

Truly a Gift

Thank you both for sharing your insights, experiences and inspirations pertaining to both running and life.

fedup457 ,

Very goofy

I really wanted to love this podcast but these two are very silly. They are like two little kids hopped up on sugar - hyper and giddy with way too much silly banter unrelated to the subject matter. I was very interested in the lactate threshold show but it took 40 minutes of silliness before they got to it! It is too bad because I know these two are highly intelligent and accomplished, but this podcast is just down right embarrassing. Maybe if they limit themselves to one hour they can do a better job of sticking to the running topics and leave their personal stuff behind.

BethFWTX ,

Surprising sexy science!

Plus tons of love & encouragement from 2 super brilliant athletes…went from saying “did they really just say that?” to happily plunking down $ on their Patreon page—I love them both & baby Leo too

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