Most runners assume that if they simply run more, they will become better runners. While consistent training matters, running is also a skill. Your form, strength, muscle activation, and movement patterns all influence whether you stay healthy enough to keep training.

On this episode of the Find Your Edge podcast, Coach Chris Newport sat down with physical therapist Dr. Rick Pitman to talk about running biomechanics, injury prevention, 3D gait analysis, and what truly makes runners more durable.

If you’ve ever dealt with recurring knee pain, shin splints, hip pain, Achilles issues, or simply feel like your running “falls apart” when you get tired, this episode is for you.

Why Most Running Injuries Are Not Just About “Doing Too Much”

Many runners assume that an overuse injury simply means they trained too much. But according to Dr. Pitman, that is only part of the picture.

If your body is not absorbing force well, if you are not using the right muscles at the right time, or if your running mechanics place extra stress on your joints, your body may break down long before your cardiovascular system does.

“If you don’t have good running form or you’re not managing the forces that you’re pushing through the ground, your joints are going to wear out faster.”

Think of your cartilage like the tread on a tire. If you improve your running mechanics and distribute forces more efficiently, you can get much more mileage out of your body.

What Does “Durability” Mean for Runners?

Durability means being able to continue training consistently without getting sidelined by injury.

Performance and durability are not separate goals. They are connected. If you are injured, you are not performing.

Many runners focus only on getting faster or setting a PR. But if you miss six to eight weeks of training because of an overuse injury, your progress can stall quickly.

A durable runner is someone who:

• Can tolerate training load consistently
• Moves efficiently and absorbs force well
• Uses the right muscles at the right time
• Has enough strength to support their joints
• Can maintain good form as fatigue sets in

Running Is a Skill—Not Just Exercise

Most people are never taught how to run. They simply develop their own movement pattern over time.

Dr. Pitman explained that running is a self-selected motor pattern. That means many runners unknowingly develop habits that may work for years, but eventually contribute to pain or inefficiency.

Just because you can run does not mean you are running optimally.

There is skill involved in:

• How your foot strikes the ground
• How your hips and knees absorb force
• How your pelvis rotates
• How much your arms swing
• Which muscles are doing the work

And just like any other skill, these things can be improved.

Why Form Alone Is Not the Whole Story

There is no single “perfect” running form.

Elite athletes often have movement patterns that look very different from one another. Your body proportions, strength, flexibility, injury history, and training background all matter.

Dr. Pitman emphasized that movement should be evaluated in the context of your individual profile.

You might look “fine” on video, but still not be using the right muscles. Or you might have an unusual-looking running style that works perfectly well for your body.

That is why movement testing should go deeper than simply looking at how someone runs.

What Is a 3D Running Gait Analysis?

A traditional running gait analysis often involves taking slow-motion video from the side or front of a treadmill.

While that can be helpful, Dr. Pitman uses a much more advanced 3D gait analysis system that measures how the entire body moves in all three planes of motion.

This includes:

• Hip and pelvic rotation
• Knee and ankle mechanics
• Ground force management
• Foot strike and cadence
• Shock absorption
• Movement changes as fatigue builds

One of the most important things 3D gait analysis can reveal is what happens in the transverse plane—the rotational movements that are often missed with standard video.

For example, how your pelvis rotates or how your hips move may significantly impact stress on your knees, back, or Achilles tendon.

Looking Beyond Form: EMG and Muscle Activation

One of the most fascinating parts of the discussion was that body position is not everything.

Two runners can look nearly identical on video, but their bodies may be using completely different muscles to create that movement.

Dr. Pitman uses EMG (electromyography) to measure which muscles are turning on and when during the running stride.

This helps answer questions like:

• Are your glutes activating properly?
• Are your calves overworking?
• Are you using your quads instead of your hips?
• Are you losing muscle activation when you get tired?

For many runners, the issue is not that they are weak overall—it is that the wrong muscles are doing the work.

How Fatigue Changes Running Form

Many runners feel like their lungs are the limiting factor. But sometimes your cardiovascular system is not what is holding you back.

Instead, fatigue may show up first in your muscles and mechanics.

As you get tired, you may:

• Stop bending through your knee enough
• Lose hip extension
• Absorb less shock
• Start shuffling
• Change how you land or push off

Dr. Pitman uses pressure insoles, force plates, and movement analysis to see exactly when and how a runner’s mechanics begin to fall apart.

Sometimes the first sign of fatigue is not that you are out of breath. It may be that your body is no longer moving efficiently.

Why Strength Training Matters for Runners

One of the strongest takeaways from the podcast was simple:

Runners need to strength train.

Strength is essential for:

• Joint stability
• Better shock absorption
• Improved power and running economy
• Maintaining form late in a race
• Reducing overuse injuries

Many runners worry that lifting weights will make them bulky or slow. In reality, stronger runners are often more efficient and more resilient.

Dr. Pitman described his approach as “Build, Perform, Recover.”

• Build: Improve strength and durability
• Perform: Improve movement and muscle activation
• Recover: Manage fatigue and support healing

When Should a Runner See a Physical Therapist?

You do not need to wait until you are injured.

In fact, the best time to see a physical therapist may be before you have a problem.

Consider an evaluation if you:

• Have recurring injuries
• Always get pain in the same place
• Feel like your form falls apart when you get tired
• Want to improve your running efficiency
• Are preparing for a marathon, half marathon, triathlon, or Ironman
• Want to prevent injury before training ramps up

The Bottom Line

Running more is not always the answer. Running better is.

If you want to stay healthy, train consistently, and perform at your best, it is worth paying attention to how your body moves—not just how far or how fast you go.

Biomechanics, strength, durability, and movement quality all matter. And the earlier you address them, the better your chances of staying healthy and reaching your goals.

Listen to the full Find Your Edge podcast episode with Coach Chris Newport and Dr. Rick Pitman to learn more about running form, injury prevention, and what it really takes to become a more durable runner.

For Rick Pitman, go here https://anthrokinetics.com/
For Chris Newport, go here https://www.theenduranceedge.com/about-us/

GLP-1 medications like Ozempic, Wegovy, Zepbound, and Mounjaro are becoming increasingly common for weight loss and blood sugar management. But while these medications can be powerful tools, they work best when paired with thoughtful nutrition support.

As a sports dietitian, I’ve been working with more and more people using GLP-1 medications—both athletes and non-athletes. One of the biggest concerns I see is that people lose weight, but they also risk losing muscle, under-fueling, and feeling worse if they do not have a plan.

This article is for informational purposes only and is not medical advice. Always talk with your healthcare provider about whether a GLP-1 medication is right for you.

What Is a GLP-1 Medication and How Does It Work?

GLP-1 receptor agonists work through several pathways in the body:

• They increase insulin release when blood sugar is higher
• They suppress glucagon, the hormone that raises blood sugar
• They slow gastric emptying so food leaves the stomach more slowly
• They reduce appetite and help people feel full sooner

This slower digestion can help reduce blood sugar spikes after meals and may support weight loss because people often eat less overall.

There Should Be No Shame Around GLP-1 Medications

One of the biggest themes I hear from clients is guilt or shame.

Some people wonder if using a GLP-1 is “cheating.” Others feel judged for wanting help with weight loss. But the truth is that these medications can be incredibly helpful for the right person at the right time.

The goal is not simply to lose weight. The goal is to improve health, feel better, and build sustainable habits. GLP-1 medications are a tool—not a shortcut—and they work best when paired with a supportive healthcare team.

Why Working With a Registered Dietitian Matters

Research shows that people using GLP-1 medications have better results when they also work with a registered dietitian. That includes:

• better weight management
• more stable blood sugar
• fewer side effects
• more muscle preservation
• healthier long-term habits

A dietitian can help you avoid the common mistake of simply eating as little as possible. Instead, the goal is to lose body fat while protecting lean body mass and keeping your energy, metabolism, and health intact.

The #1 Nutrition Priority on a GLP-1: Protein

If you are taking a GLP-1 medication, protein needs to become a priority.

When appetite decreases, it becomes easier to under-eat. That often means people are not getting enough protein to preserve their muscle mass.

Protein helps:

• maintain lean muscle
• increase fullness and satiety
• support immunity and recovery
• preserve metabolism during weight loss

Chris recommends prioritizing high-quality protein sources throughout the day, especially within an 8–12 hour eating window.

Great options include:

• fish
• chicken and turkey
• Greek yogurt
• egg whites
• beans and legumes
• protein shakes if needed

Healthy Fats Still Matter

Protein is important, but healthy fats should not be forgotten.

Healthy fats support:

• brain function
• hormone production
• absorption of fat-soluble vitamins
• overall fullness and satisfaction

Focus on foods like:

• olive oil
• nuts
• seeds
• avocado

The key is balance: enough healthy fat to support your body, but not so much that it worsens nausea or slows digestion even further.

Why Fiber Is Essential on a GLP-1

Because GLP-1 medications slow digestion, many people experience constipation or sluggish digestion.

That is why fiber—especially soluble fiber—is so important.

Soluble fiber can help:

• improve bowel regularity
• support healthy blood sugar
• reduce constipation
• improve fullness

Chris specifically emphasizes foods like:

• beans
• oat bran
• vegetables
• nuts and seeds

Beans are one of her favorite recommendations because they provide both fiber and protein.

How to Reduce Nausea and Other GLP-1 Side Effects

The most common side effect people report is nausea.

If you are struggling with nausea, reflux, or stomach discomfort, try:

• smaller, more frequent meals
• protein-rich snacks every few hours
• staying well hydrated
• reducing spicy foods, chocolate, and mint

Skipping meals often makes nausea worse. That creates a cycle where you feel sick, eat less, then feel even worse because your blood sugar drops too low.

How Much Water Should You Drink?

Hydration becomes even more important when food intake decreases.

Chris recommends aiming for at least:

• 64 ounces of fluid per day for most women
• 100 ounces per day for most men

Many athletes or active adults may need more, especially in warmer weather or during exercise. Checking your urine color and frequency can help you know whether you are hydrated.

Why Nutrient Density Matters More Than Ever

When you are eating less overall, every bite matters.

That means choosing foods with the greatest amount of nutrition per calorie. When calories are low, there is less room for nutrient-poor foods.

This is also why Chris often recommends lab work and genetic testing. Testing can help determine whether you need additional supplements or nutrients rather than simply guessing.

Special Considerations for Athletes on GLP-1 Medications

GLP-1 medications may affect athletes differently because they also suppress glucagon, which helps release stored fuel during exercise.

If you are doing longer or more intense workouts—especially workouts lasting more than 3–4 hours—you may feel like you “hit the wall” sooner.

This is especially important for:

• marathon runners
• Ironman athletes
• ultra runners
• long-distance cyclists

Athletes using GLP-1 medications should pay extra attention to:

• pre-workout fueling
• carbohydrates during exercise
• post-workout recovery nutrition
• blood sugar monitoring

Chris is also a big fan of continuous glucose monitors when they are used with the right education and support.

DEXA Scans Should Be Part of the Plan

If Chris could make one recommendation to every prescribing provider, it would be this:

Anyone starting a GLP-1 should have a body composition assessment such as a DEXA scan before beginning and then every 6–12 months.

This helps answer the most important question:

Are you losing fat—or are you losing muscle too?

The goal should always be fat loss with muscle preservation.

GLP-1 Medications Are a Tool—Not a Permanent Solution

Many people love GLP-1 medications because they reduce “food noise”—the constant thoughts, cravings, and decisions around food.

But while you are taking the medication, it is important to also learn the habits and tools that will help you long-term:

• meal planning
• protein-first eating
• handling social situations
• recognizing hunger and fullness
• building sustainable routines

The medication can create an opportunity to learn and practice those skills while appetite is quieter.

Final Thoughts

GLP-1 medications can be incredibly helpful for the right person. But they are not a replacement for nutrition, movement, or learning how to support your body.

If you are using a GLP-1, focus on protein, fiber, hydration, and preserving muscle. Work with a qualified registered dietitian—especially if you are active or an athlete.

And remember: success is not just about losing weight. It is about getting healthier, feeling better, and building a plan that lasts.

Book a 30 Minute Quick Consult with our Sports Dietitian Here and get answers for your needs fast.

Racing the XTERRA World Championship in Trentino, Italy was one of the hardest, most beautiful, and most humbling experiences I’ve ever had as an athlete.

After qualifying at the USA National Championship in Alabama, I had the opportunity to race in Italy in September 2025. What followed was cold water, mud, mistakes, unexpected challenges, incredible scenery, and a powerful reminder that sometimes our greatest races are the ones that nearly break us.

How I Qualified for the XTERRA World Championship

I qualified through the USA National Championship in Alabama, where I placed second in my age group behind an athlete from Argentina. Because she was not from the United States, I earned the USA National Champion title and a spot at Worlds.

That alone felt surreal. Racing at the XTERRA World Championship had been a dream, and I was incredibly grateful for the chance to represent Team USA.

Why Trentino, Italy Is a Bucket List Destination

The race took place near Lake Molveno in Trentino, Italy, surrounded by the Dolomites. It was honestly one of the most beautiful places I have ever seen.

The mountains looked almost unreal. The water was crystal clear. There were incredible trails, mountain biking, delicious food, and scenery that looked like it belonged in a movie.

If you ever get the chance to visit this region—even if you are not racing—I highly recommend it.

The Swim: My First Open Water Panic Attack

The race began with an Olympic-distance swim in Lake Molveno. The course included an “Australian exit,” where athletes exit the water midway, run across a dock, and dive back in.

Before leaving for Italy, I expected water temperatures around 68–70°F and air temperatures near 60°F. I packed my shorty wetsuit, which I had used successfully for years. Then the weather changed dramatically.

By race day, the air temperature was in the low 40s, the water had cooled significantly, and I was the only person standing at the start in a shorty wetsuit. Everyone else had full wetsuits, long sleeves, neoprene caps—or all three.

I was too cold to warm up properly before the race. When the gun went off and I hit the water, I had my first true panic attack in open water. For nearly 200 meters, I could not put my face in the water or catch my breath.

Eventually, I settled in and found a rhythm. But every time we exited and jumped back into the water, I got cold all over again. It was a hard lesson in how much preparation, equipment, and cold-water practice matter.

What I Would Do Differently for a Cold-Water Race

• Bring a full wetsuit, even if the forecast looks warmer
• Pack extra layers like arm sleeves and a neoprene cap
• Practice Australian exits before race day
• Prioritize warming up, even in uncomfortable conditions

The Bike Course: Beautiful, Brutal, and Covered in Mud

The XTERRA bike course was a 32K mountain bike course split into two loops. On paper, it looked challenging. In reality, it was much harder than I expected.

There was a long climb with an average grade of 7% and sections reaching nearly 20%. Then came technical descents, bike park berms, muddy switchbacks, stairs through town, and slick conditions that turned the course into survival mode.

Because of the heavy rain the day before, the course was almost entirely mud. Athletes were slipping, dropping chains, hike-a-biking, and crashing. Even the pros struggled.

It took me nearly four hours to complete about 20 miles of biking because the conditions were so difficult.

The Biggest Bike Lesson I Learned

I trained for the course—but not specifically enough.

Looking back, I would have focused more on shorter, steeper climbs and power-based efforts rather than longer endurance climbs. I also would have changed my cassette to give myself more gearing for the steep sections.

One of the hardest parts was mental. I had worked hard to overcome my fear of mountain bike descents, and the mud made everything unpredictable again. On a mountain bike, everything works better when you stay relaxed and trust the bike. The more tense and over-controlled I became, the harder it was.

Transition Mistakes and Unexpected Race Penalties

One thing I learned quickly: XTERRA racing in Europe follows different rules than what I was used to in the United States.

In transition, every athlete had a box where all discarded gear had to go. I did not realize that, and I dropped my wetsuit on the ground like I always had in US races.

That mistake earned me a 15-second penalty on the run.

I also forgot to double-knot one of my shoes, which came untied during the run. By this point, I was laughing at myself because it felt like I had made every mistake possible.

The Run: Finally Feeling Like Myself Again

By the time I reached the trail run, I was relieved to be off the bike and moving again.

The run course included steep climbs, muddy trails, and another manmade obstacle, but I finally started to have fun. I found my rhythm, smiled, and felt like myself again.

At one point, I had to stop in the penalty box to serve my transition violation. Oddly enough, it helped because I finally had time to take my jacket off and wrap it around my waist. For the first time all day, I was warm.

The Most Important Lesson: You Belong Here

One of the biggest lessons from this race had nothing to do with wetsuits, gearing, or transition rules.

It was this:

We all question whether we are good enough, worthy enough, or capable enough.

Before this race, I put a lot of pressure on myself. I wondered whether I deserved to be there, whether I could live up to expectations, and whether I was enough.

But by the end of the day, none of that mattered.

The real challenge was showing up, facing something hard, and proving to myself that I could get through it.

What I’d Do Differently Next Time

• Pack for colder weather than the forecast suggests
• Bring a full wetsuit and additional cold-weather gear
• Practice race-specific skills like Australian exits
• Train more specifically for steep, technical climbs
• Use a different cassette for better climbing
• Study race rules and transition procedures more carefully
• Trust myself and enjoy the experience more

Would I Race XTERRA Worlds Again?

Absolutely.

It was messy, frustrating, exhausting, and far from perfect—but it was also unforgettable.

I left with no regrets, a deeper respect for the sport, and a story I will never forget. And yes, I would go back and do it again.

Afterward, we found an Italian café and had the best tiramisu I have ever tasted. Honestly, after a race like that, it may have been the most important recovery strategy of all.

If you’ve ever looked at your Garmin, Apple Watch, or other wearable and wondered, “Is this VO2 max number actually correct?”—you’re not alone.

In this episode of the Find Your Edge podcast, Coach Chris Newport breaks down what VO2 actually means, how wearable devices estimate VO2 max, why those predictions are only rough estimates, and why lab testing still matters if you want a more accurate picture of your fitness.

What Is VO2?

VO2 stands for volume of oxygen—the amount of oxygen your body needs and uses to do work. That applies whether you are:

• resting
• walking
• running
• cycling
• sleeping
• sprinting

Chris explains that even at rest, your body has a metabolic oxygen demand. As exercise intensity rises, the amount of oxygen you need rises too.

What Is VO2 Max?

VO2 max is your maximum amount of oxygen that you can take in and use for work. It is often used as a measure of cardiovascular fitness and is one of the best-known markers associated with longevity and endurance capacity.

That’s why people pay so much attention to the VO2 max numbers on their watches. But here’s the catch:

Your watch is estimating, not directly measuring.

How Wearables Estimate VO2 Max

Wearables do not measure your oxygen consumption directly. Instead, they estimate it based on your activity data and performance patterns.

As Chris explains, devices are essentially trying to interpret how much work you are doing and what that likely means about your fitness. That can include pace, speed, heart rate patterns, and performance trends.

For example, if you run at a certain pace, there is a predicted oxygen cost associated with that pace. Your device uses that kind of information to estimate what your VO2 max might be.

VO2 Prediction Example: Pace and Oxygen Cost

Chris gives a clear example from the lab and VO2 calculator:

• Running at 6 miles per hour (a 10-minute mile) at 0% grade has an estimated VO2 demand of 35.7
• Running at 10 miles per hour (a 6-minute mile) at 0% grade has an estimated VO2 demand of 57.1

These estimates can be useful for understanding the metabolic cost of different intensities—but they are still predictions, not a direct measurement of what your body is actually using.

Copy of VO2Max Calculator for Walking, Running, and Cycling by CoachChris_RD

Why Wearable VO2 Max Estimates Can Be Off

The same pace does not always mean the same actual oxygen use for every athlete.

Two people running the same speed may have different actual oxygen demands depending on factors like:

• running economy
• fitness level
• body size
• movement efficiency
• sport background

Chris notes that in the lab, an athlete’s predicted VO2 max might be 67, but their actual measured VO2 max could be 60 or 62. That difference matters if you want a more precise understanding of training zones, performance, and fitness changes.

Why Lab Testing Matters

With a lab-based VO2 max test, the athlete wears a metabolic mask so oxygen use can be measured directly—not guessed. This allows testers to see what your body is really doing at different workloads.

That matters for:

• more accurate VO2 max values
• better protocol design during testing
• more useful training zone information
• understanding how your fitness changes over time

Chris also explains that predicted values help lab staff choose the right testing protocol so the athlete is challenged appropriately without being overly fatigued too early in the test.

VO2 Max Can Vary by Sport

This is especially important for triathletes and multi-sport athletes:

Your VO2 max prediction may differ between running and cycling.

Chris emphasizes that this is totally normal. It may reflect differences in sport-specific fitness and can even highlight an opportunity to improve one sport more than another.

Should You Trust the Number on Your Watch?

The short answer: don’t give it too much power.

Chris is very clear that athletes should not over-attach to a wearable VO2 max estimate. If the number goes up or down a little, that does not mean your overall fitness suddenly changed in a dramatic way.

In fact, she mentions that some athletes feel discouraged when their watch shows a lower VO2 max estimate—and her advice is refreshingly direct: if it is messing with your head, turn that feature off.

What Actually Improves VO2 Max?

According to Chris, it is not the device prediction that matters most—it is your training.

Improving VO2 max and performance depends on supportive habits like:

• appropriate training
• good strength training
• better movement economy
• good nutrition
• supporting recovery

Just as important, athletes can also improve economy—using less oxygen at a given pace or workload. That can make you more efficient even if your raw VO2 max number does not change dramatically.

Why VO2 Max Still Matters for Longevity

Chris points out that VO2 max is one of the strongest markers of longevity, which is why it can be helpful to track over time. She likens annual VO2 testing to getting a physical: not something to obsess over daily, but a useful snapshot of where you are and how your body is adapting.

Final Takeaway

Your watch can give you a rough estimate of VO2 max, but it is still only that—an estimate.

If you want a more accurate understanding of your fitness, lab testing provides much better information. But whether you test in a lab or glance at your watch, the bigger point is this:

Focus more on training well than on obsessing over one number.

VO2 max matters. Economy matters. Consistency matters most.

When people hear the word superfood, they often think of expensive powders, trendy supplements, or flashy marketing claims. But in this episode of the Find Your Edge podcast, Coach Chris Newport highlights four whole foods that are practical, science-backed, and seriously underrated: oat bran, broccoli sprouts, fava beans, and Jerusalem artichokes.

If you want foods that support digestion, cholesterol, blood sugar, recovery, and long-term health, these belong on your radar.

What Makes a Food a “Superfood”?

For Coach Chris, a true superfood is not a gimmick. It is a whole food that delivers a high return in nutrients, versatility, and real health benefits. These four foods stand out because they support multiple systems in the body—from the gut to the brain to metabolic health.

1) Oat Bran: The Unsung Hero of the Oat World

Oat bran may not get the same attention as oatmeal, but it deserves a lot more love. It is especially rich in:

• Soluble fiber
• Beta-glucans
• Protein

Coach Chris describes oat bran as creamy, soothing, satisfying, and incredibly helpful for constipation because soluble fiber absorbs moisture and helps soften stool. It also supports cholesterol management, steadier blood sugar, appetite control, and satiety.
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Why Oat Bran Stands Out

• Supports gut regularity
• Helps lower cholesterol
• May improve blood sugar stability
• Provides both fiber and protein
• Can support weight management through fullness

How to Eat Oat Bran

Try it sweet or savory. One of Chris’s favorite versions is oat bran with water, peanut butter, molasses, and cinnamon. A savory version can include breakfast sausage, onions, garlic, parsley, and eggs.
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2) Broccoli Sprouts: Tiny but Powerful

Broccoli sprouts are one of the most potent foods in the brassica family, which also includes broccoli, cauliflower, kale, cabbage, bok choy, collards, and Brussels sprouts. What makes broccoli sprouts so special is their high concentration of compounds involved in sulforaphane production. :contentReference[oaicite:3]{index=3}

Chris explains that sulforaphane supports:

• Detoxification pathways
• Hormone regulation
• Anti-inflammatory activity
• Immune support
• Heart and brain health
• Protection against carcinogenic stress

According to the episode, broccoli sprouts may contain dramatically more of the helpful enzyme activity involved in sulforaphane production than mature brassica vegetables—making them a standout option for longevity-focused nutrition.

Tips for Using Broccoli Sprouts

• Add to salads
• Layer into wraps or sandwiches
• Blend into smoothies
• Buy fresh from farmers markets or local microgreen growers
• Use quickly for maximum freshness

If you prefer cooked brassica vegetables, Chris also recommends lightly cooking them and adding mustard seeds to help preserve sulforaphane production.

3) Fava Beans: A New Pulse to Watch

Beans are already one of the most nutrient-dense foods you can eat, and fava beans are an especially interesting one to watch. In the episode, Chris highlights emerging interest in plant-based peptides derived from fava beans, including a compound called Peptistrong that is being researched for strength and recovery support.
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Even beyond that emerging research, fava beans are still simply a great bean to eat.

Why Try Fava Beans?

• High in fiber
• Filling and satisfying
• Easy to use in everyday meals
• A practical plant-based protein and carbohydrate source

How to Use Fava Beans

You can use them anywhere you would use pinto beans or other legumes:

• On salads
• In bean salads
• As a side dish
• Mashed or blended like refried beans

4) Jerusalem Artichokes (Sunchokes): A Prebiotic Powerhouse

Jerusalem artichokes, also known as sunchokes, are one of the primary natural sources of inulin, a prebiotic fiber that feeds beneficial gut bacteria. Chris explains that this can support the production of short-chain fatty acids like butyrate, which help nourish the gut lining. :contentReference[oaicite:7]{index=7}

Potential Benefits of Jerusalem Artichokes

• Supports beneficial gut bacteria
• Helps with constipation and digestive regularity
• May support cholesterol regulation
• May help with blood sugar balance
• Can support weight management
• May aid iron absorption
• Supports mood through the gut-brain connection

What Do They Taste Like?

Chris compares the texture to a water chestnut—crunchy and great in raw applications like salads, wraps, and sandwiches. They can also be cooked, though the texture softens. :contentReference[oaicite:8]{index=8}

Why These 4 Foods Matter

These foods are not trendy because they are flashy. They are powerful because they are functional. Together, they offer support for:

• Gut health
• Constipation relief
• Blood sugar regulation
• Cholesterol support
• Appetite control
• Recovery and muscle support
• Detoxification pathways
• Longevity nutrition

Final Takeaway

If you are trying to upgrade your nutrition without overcomplicating it, start with real food. Oat bran, broccoli sprouts, fava beans, and Jerusalem artichokes are all simple ways to add more fiber, more plant compounds, and more longevity-supportive nutrition to your routine.

Try one this week and see what you think.

Gut Check: Your Deep Dive into Gut Health

Chris Newport, MS, RDN, LDN, CISSN, EP

What if the best time to go to physical therapy… was before you got injured?

In this episode of the Find Your Edge podcast, Coach Chris Newport sits down with Dr. Jerry Yoo from Next Level Physical Therapy to talk about injury prevention, mobility, strength training, breathing, and what it really takes to stay active for life.

Meet Dr. Jerry Yoo: A Lifelong Athlete Who Overcame a Water Phobia

Jerry shares a powerful story: as a child, he and his brother were caught in a riptide and were rescued by two surfers—an experience that later led to a serious fear of water. Years later, he intentionally worked through that fear and eventually completed a triathlon, describing the deeper win as overcoming the phobia itself.

What Is HYROX (and Why Triathletes Are Doing It)?

Jerry is currently training for his first HYROX event—a standardized hybrid race that combines repeated running segments with functional stations (like rowing, SkiErg, farmers carries, lunges, burpees, and wall balls). He describes it as a “threshold” effort for much of the race, and notes that triathletes often do well because of the run fitness required.

Who Next Level Physio Helps Most

Next Level Physical Therapy specializes in lifelong athletes and runners over 40, along with subsets like pelvic floor concerns, college athletes, and high school athletes. Many people come in with:

• Chronic pain
• Recurring injuries
• Performance plateaus
• Mobility limitations
• A desire to stay injury-free as they age

Jerry emphasizes that the goal isn’t just to “get out of pain,” but to help athletes keep doing what they love for decades.

The Two Diagnoses in Physical Therapy: Symptoms vs Root Cause

One of the best lines from the episode: in PT there are often two diagnoses:

• The symptom (ex: plantar fasciitis, rotator cuff pain, back pain)
• The root cause (ex: gait deviation, mobility restriction, training error, lack of recovery)

The best outcomes happen when both are addressed—relief now, plus prevention long-term.

The Move–Excel–Inspire Method

Next Level Physio uses a 3-step system designed to move athletes from pain and limitation to long-term confidence:

1) Move

Reduce pain and restore function efficiently—often using regenerative modalities alongside movement work.

2) Excel

Strengthen, stabilize, and integrate corrective strategies into the athlete’s actual training plan.

3) Inspire

Test and retest for readiness so athletes return with confidence and a roadmap to stay healthy.

Jerry’s goal: within 3–6 visits, athletes should feel meaningful improvement (often 30–40% or more).

Regenerative Tools Mentioned: Shockwave + Needling + Blood Flow Restriction

Jerry shares how Shockwave therapy has become a “game-changer,” especially for stubborn issues like plantar fasciitis and chronic tendon or muscle pain. He also discusses combining Shockwave with electro-dry needling and blood flow restriction in a regenerative approach—while still emphasizing that movement and root-cause work are essential so symptoms don’t simply return.

Athlete Maintenance: “Insurance” for Performance and Peace of Mind

Not everyone sees PT only when they’re injured. Jerry describes a high-performance membership where athletes come in monthly for reassessment and proactive programming updates—similar to “maintenance” models in nutrition and coaching.

The Biggest Mobility Loss After 40: Shoulders + Hips

Jerry notes two major trends he sees in athletes over 40:

• Loss of shoulder mobility
• Loss of hip/pelvic mobility

These limitations don’t just affect sport—they affect daily function (including simple tasks like reaching, dressing, and getting up from the toilet).

Breathing: The Underestimated Mobility Tool

One of the most practical takeaways: mobility often starts with breathing.

Jerry teaches 3D breathing (not just belly breathing) to create rib cage expansion in the front, back, and sides—helping support shoulder and pelvic mobility. He also emphasizes staying relaxed through the neck and shoulders while breathing.

A Fast Tool for Anxiety or Race Jitters: The “Stacked Inhale”

Jerry shares an Andrew Huberman-inspired technique: take a sharp inhale through the nose, then a second small inhale “on top,” followed by a long exhale. He notes it can rapidly bring heart rate down and calm the nervous system.

Warm-Up and Cool-Down: Non-Negotiables for Athletes Over 40

Jerry explains that many injuries he sees come down to insufficient warm-ups and poor transitions between intensity and rest. He personally needs 15–20 minutes to feel prepared, and suggests athletes treat warm-up as part of training—not an optional add-on.

He also highlights the importance of cooling down to help the body shift out of high intensity and recover well—along with post-workout nutrition (carbs + protein).

Strength Training: Essential for Endurance Performance and Longevity

Jerry calls out a common endurance-athlete trap: “I’ll strength train when I have time.”

Instead, he stresses strength must be part of the plan—progressively loading over time (not staying with the same light weights forever). He shares his own experience of gaining muscle in his 40s/50s and still hitting performance PRs later in life.

How to Contact Dr. Jerry Yoo / Next Level Physio

• Website: nlphysio.com
• Instagram: @drjerryYoo
• Instagram (clinic): @nextlevelphysiopt
• YouTube: Next Level Physio

Jerry notes Next Level Physio has locations in New Jersey and in the Cary/Raleigh area, and offers a free assessment for The Endurance Edge community as a way to give back.

Final Takeaways: Be Active and Amazing for Life

Jerry’s three part advice:

• Connect your training to a bigger purpose (family, independence, quality of life)
• Make strength + mobility part of your training (not optional)
• Support your training with sleep, nutrition, and stress management

Train for performance, yes—but also for health span. That’s how you stay active for decades.

If you’re looking for a fast, scenic, and well-organized race in North Carolina, the Tobacco Road Marathon and Half Marathon deserves a spot on your calendar.

In this episode of the Find Your Edge podcast, Coach Chris Newport sits down with race leaders Dave Gross and Mark Dill to talk about what makes this event special—from its flat, shaded course to its strong community impact.

The Story Behind Tobacco Road

The Tobacco Road Marathon officially launched in 2010 after extensive planning beginning in 2009. The driving force behind the race was founder Kazem Yalapur, whose goal was simple but powerful: create a meaningful event that helps others while celebrating endurance sport. :contentReference[oaicite:1]{index=1}

Since then, the race has grown into one of the Triangle’s premier endurance events.

Major Charities Supported

One of the defining features of Tobacco Road is its charitable impact. Major beneficiaries include:

• Breakthrough T1D (formerly JDRF)
• American Red Cross
• Hope For The Warriors
• Triangle Rails to Trails
• Wake County Parks & Recreation

The race also distributes additional funds to smaller local nonprofits, reinforcing its strong community mission. :contentReference[oaicite:2]{index=2}

A Fast, Flat Course Built for Performance

Let’s talk about what runners really want to know: the course.

Tobacco Road is widely known as one of the flattest and fastest marathon courses in North Carolina. In fact, approximately 18% of runners qualify for Boston at this event. :contentReference[oaicite:3]{index=3}

Why Runners Love the Course

• ~21 miles of the marathon are on the American Tobacco Trail
• Soft, runner-friendly surface
• Shaded sections through wooded areas
• Minimal neighborhood congestion
• Subtle grades that keep the course interesting

The trail setting also creates a more peaceful racing experience compared to large urban marathons.

Race Size: Big Enough for Energy, Small Enough for Space

The event typically hosts about:

• ~1,000 marathon runners
• ~3,000 half marathon runners
• ~4,000 total participants

Because of the trail layout, the field spreads out well, so runners rarely feel crowded while still enjoying strong race-day energy. :contentReference[oaicite:4]{index=4}

What Makes Race Day Special

Beyond the course itself, Tobacco Road delivers a high-quality race experience.

Runner Perks Include:

• Boston Qualifier (BQ) bonus shirt for qualifiers
• Free race photos (recent years)
• Festive finish-line environment
• Free beer from Bond Brothers
• Free pizza from Papa John’s
• Live music and strong spectator support
• The famous finish-line bell 🔔

Yes — you absolutely should ring the bell when you finish.

Ideal Weather Window

The race is strategically scheduled for St. Patrick’s Day weekend, when average temperatures are typically in the low 50s—prime running weather for distance athletes. :contentReference[oaicite:5]{index=5}

Behind the Scenes: What Runners Don’t See

One of the most eye-opening parts of the conversation was how much work goes into race execution.

• ~700 volunteers support the event
• Complex aid station logistics
• Bus transportation planning
• Medical and EMS coordination
• Police and traffic management

As the team shared, runners often underestimate the scale of preparation required to deliver a smooth race day. :contentReference[oaicite:6]{index=6}

Pro Tips for Race Day

From the race team and Coach Chris:

• Arrive early — parking roads are narrow
• Hydrate and fuel consistently
• Use the pace groups if targeting a goal
• Don’t underestimate the subtle grades
• Enjoy the trail experience

Who Should Run Tobacco Road?

This race is ideal for:

• Boston qualifier seekers
• First-time marathoners
• Half marathon runners
• Walkers looking for a supportive event
• Triangle-area runners wanting a local race
• Out-of-town runners seeking a destination race

Whether your goal is a PR, a BQ, or simply to finish strong, Tobacco Road offers a welcoming and performance-friendly environment.

Race Details

• Event: Tobacco Road Marathon & Half Marathon
• Location: Triangle area, North Carolina
• Typical Date: Mid-March (St. Patrick’s Day weekend)
• Start Time: 7:00 AM

Learn more and register at:
tobaccoroadmarathon.com

Final Thoughts from Coach Chris

If you want a race that combines performance potential, community impact, and a beautiful trail setting, Tobacco Road should absolutely be on your radar.

Train smart, hydrate well, and don’t forget to ring the bell.

Finishing an Ironman or long-course endurance event should feel amazing… so why do some athletes feel surprisingly low afterward?

In this episode of the Find Your Edge podcast, Coach Chris Newport sits down with Dr. Carlie Frost-Poirier, who just completed her dissertation on post-race blues in long-course triathletes. Her research uncovers powerful predictors that every endurance athlete and coach should understand.

What Are Post-Race Blues?

Post-race blues refer to a temporary period of low mood, emotional flatness, or feeling “lost” after a major endurance event. Athletes may experience:

• Lower mood or motivation
• Loss of structure after the race
• Emotional let-down after a big goal
• Difficulty transitioning back to normal life

Importantly, this is typically not clinical depression, but rather a short-term adjustment period after an intense goal pursuit. :contentReference[oaicite:1]{index=1}

Why This Research Matters

While post-Olympic and marathon blues have some research behind them, Dr. Frost-Poirier found that long-course triathlon is significantly under-studied. Most existing literature focuses on runners, leaving a major gap for Ironman athletes. :contentReference[oaicite:2]{index=2}

Her dissertation aimed to identify what actually predicts post-race blues in 70.3 and 140.6 athletes.

The Three Key Predictors Studied

The research examined three major psychological factors:

1. Passion Type

• Harmonious passion: Sport fits flexibly into life
• Obsessive passion: Sport feels compulsory or identity-driven

2. Life Balance

How well athletes felt they were managing work, family, training, and other roles during peak training.

3. Goal Satisfaction

How satisfied athletes felt with their race outcome — regardless of whether they technically achieved their goal.

Study Design (Quick Nerdy Snapshot)

• 200+ long-course triathletes
• Survey at 3–7 days post-race (peak blues window)
• Follow-up at 30 days post-race
• Measured mood disturbance using validated tools

This longitudinal design helped capture both the immediate and short-term emotional response to racing. :contentReference[oaicite:3]{index=3}

The Biggest Predictor of Post-Race Blues

Here’s the headline finding:

Life balance was the strongest predictor of post-race blues.

Athletes who reported poorer life balance during peak training were significantly more likely to experience post-race blues. Obsessive passion also predicted blues, but to a lesser degree. :contentReference[oaicite:4]{index=4}

What This Means

• It’s not just about how hard you train
• It’s about what you sacrifice to train
• The bigger the life imbalance, the bigger the emotional drop

An Interesting Twist: Tension Increased After Racing

One surprising finding: while life balance improved by 30 days post-race, tension scores actually increased over time. :contentReference[oaicite:5]{index=5}

This may reflect athletes returning to normal responsibilities after the relative escape of heavy training — a fascinating area for future research.

Practical Takeaways for Endurance Athletes

✅ Plan the Month After Your Race

Don’t just plan to race day. Plan your emotional and training structure for the 30 days after.

✅ Maintain Some Structure

Abruptly stopping all routine can amplify the emotional drop.

✅ Watch for Over-Identification

If your identity becomes too tightly wrapped in your race outcome, risk may increase.

✅ Protect Life Balance During Peak Training

This was the strongest predictor in the study — and the biggest lever athletes can control.

✅ Consider Keeping Your Coach Briefly Post-Race

Continued support and check-ins may ease the transition.

Why This Matters for Longevity in Sport

At The Endurance Edge, we talk a lot about sustainable performance. This research reinforces something many experienced athletes feel intuitively:

Fitness gains don’t exist in a vacuum — they live inside your life.

The athletes who thrive long-term aren’t just the ones who train hardest… they’re the ones who integrate training most harmoniously.

Listen to the Full Episode

If you’ve ever felt a post-race emotional dip — or coach athletes who might — this is a must-listen conversation.

🎧 Listen to Find Your Edge wherever you get podcasts.

What if a running program could do more than teach kids to move their bodies—what if it helped them build confidence, learn life skills, navigate friendships, and feel like they truly belong?

In this episode of the Find Your Edge podcast, I sat down with Celia Dario from Girls on the Run of the Triangle to talk about how this incredible organization empowers girls across the Triangle in North Carolina, through movement, mentorship, and meaningful curriculum.

What Is Girls on the Run?

Girls on the Run (GOTR) started in Charlotte, North Carolina, and has grown nationwide. Girls on the Run of the Triangle is one of the earliest councils, serving the community since 2000.

Since then, GOTR of the Triangle has served over 27,000 girls across five counties: Durham, Wake, Orange, Chatham, and Johnston.

Who Can Participate?

Girls on the Run serves girls in 3rd through 8th grade through two programs:

• Girls on the Run (Grades 3–5)
• Heart & Soul (Grades 6–8)

Girls can join through their school’s GOTR site, be placed on a team if they don’t have a school program, or participate through some park-based teams.

It’s “So Much More Than Just Running”

This is the heart of the program: girls do not need to be runners to join, and coaches do not need running experience to lead.

Each season follows a curriculum that blends movement with life skills, including:

• Building confidence and self-expression
• Friendship and teamwork
• Working through conflicts
• Handling emotions like anger or anxiety in productive ways

Running becomes a powerful tool for reaching a goal, and completing a 5K often becomes a “proof moment” for girls: I can do hard things.

What Does a Typical Practice Look Like?

Teams meet twice per week for about 60–90 minutes. Practices include:

• A life-skill lesson from the GOTR curriculum
• Warmups and movement-based games
• Running/walking practice that gradually builds toward a 5K
• A supportive team environment where every pace is welcome

And yes, girls might run, walk, cartwheel, stop to cheer for friends, and sparkle their way to the finish line. (If you’ve been to a GOTR 5K, you know the glitter is real.)

Spring Season Registration + Key Dates

GOTR of the Triangle runs two seasons each year: fall and spring.

• Spring registration closes February 23, 2026
• Spring season is a 10-week program
• Bee Amazing 5K: May 16, 2026 (RTP in Durham)
• Race starts at 10:00 AM

The Bee Amazing 5K is open to everyone: runners, walkers, families, strollers, and even dogs. It’s an uplifting community event where proceeds help fund scholarships and support the program.

How to Volunteer: Coach, Help for a Day, or Join Race Day

One of my favorite things Celia shared is that there are many ways to get involved:

• Become a volunteer coach (training provided)
• Help at the GOTR office (like packing team supply bins)
• Show up on race day and experience the joy
• Support through fundraising programs

Last year alone, GOTR of the Triangle had around 800 volunteer coaches.

What Is the GOTR “SoleMates” Program?

Solemates is a fundraising program where you choose a physical activity goal (like a race) and raise funds to support Girls on the Run. In return, GOTR partners with local races and may provide free race registration for participating SoleMates.

Races mentioned include:

• City of Oaks
• Tobacco Road Marathon
• The Garmin Marathon (Durham) — including half marathon options

SoleMates receive encouragement, perks, and may be eligible for giveaways (including a raffle tied to the Garmin race).

Fall Season: Reindeer Romp 5K

For the fall season, the signature race is the Reindeer Romp, traditionally held the first Saturday in December.

Why This Matters: Confidence You Can See

Celia shared that on race day she interviews girls about what they learned, and the answers are powerful: resolving conflicts at school, managing anxiety, making new friends, and feeling proud of themselves.

Watching girls cross the finish line—some for the first time ever running a 5K—is the kind of joy that makes you tear up in the best way.

How to Get Involved with GOTR

To learn more about registration, coaching, volunteering, the Bee Amazing 5K, and SoleMates, visit:

https://beeamazing5k.com/ 

https://www.gotrtriangle.org/solemates 

Website: gotrtriangle.org
Instagram: @gotr_triangle

A Note From Coach Chris: Humans of Steel + GOTR

Girls on the Run of the Triangle is also the beneficiary of our annual event, Humans of Steel (August 2, 2026). GOTR leads the kids fun run warm-up, and it’s one of the most joyful moments of the entire day.

Sport changes lives, and this organization is helping girls build physical, emotional, and social strength that lasts a lifetime. Please consider supporting them.

A recent Consumer Reports article raised concerns about lead levels in popular protein powders and shakes. If you rely on protein powder for smoothies, recovery, or convenience, this news can feel unsettling.

In this episode of the Find Your Edge podcast, Performance Nutritionist Chris Newport breaks down what this report means, why NSF certification matters, and most importantly—how to get high-quality protein from whole foods in your smoothies without relying on powders.

Should You Stop Using Protein Powder?

Protein powder is convenient. For athletes, older adults, and busy people, it’s an easy way to meet higher protein needs. Current recommendations are 1.2–1.6 grams of protein per kilogram of body weight, much higher than older guidelines.

But when concerns about heavy metals arise, it’s wise to explore alternatives while we wait for more clarity—especially when whole food options work just as well.

Why NSF Certification Still Matters

NSF Certified and NSF Certified for Sport products are tested for contaminants and banned substances. This is why many dietitians, including Chris, recommend them. The current confusion highlights the importance of transparency and ongoing testing, not panic.

Whole-Food Protein Sources for Smoothies

Instead of protein powder, you can build protein-rich smoothies using foods that are likely already in your kitchen.

Cooked Beans and Lentils

• White beans, navy beans, cannellini beans (neutral taste)
• Chickpeas, lentils, yellow split peas
• Soak or use sprouted for easier digestion

These are essentially what many plant protein powders are made from—just in whole form.

Seeds: Hemp, Chia, Flax, Pumpkin, Sunflower

• Hemp seeds: 10g protein per 3 tbsp
• Chia seeds: great for lowering cholesterol, thickens smoothies
• Ground flax: must be ground for absorption
• Pumpkin & sunflower seeds: high protein, magnesium, vitamin E

Nut Butters

Peanut, almond, walnut, cashew, or sunflower butter add protein, healthy fats, and blend easily.

Greek Yogurt, Skyr, or Kefir

Fermented dairy options provide complete protein and gut-friendly bacteria.

Cottage Cheese

Blends smoothly, extremely high in protein, and neutral in flavor when mixed with fruit.

Silken Tofu

Complete plant protein, blends perfectly, choose organic if concerned about GMOs.

Pasteurized Liquid Egg Whites

Virtually flavorless, extremely high protein, safe when purchased pasteurized.

Sample High-Protein Smoothie Ideas

• Greek yogurt + banana + blueberries + coconut water
• White beans + peanut butter + strawberries + banana
• Silken tofu + cocoa + almond butter + dates
• Cottage cheese + frozen berries + hemp seeds
• Egg whites + banana + blueberries (great as popsicles!)

The Takeaway

This isn’t about fear—it’s about options. Protein powders can still have a place, but whole foods offer safe, effective, and often more nutritious ways to meet your protein needs for performance and longevity.

Get more ideas about protein in our Free Guide to High Performance Healthy Eating.

If you’ve ever wondered whether you’re training too hard, too easy, or just spinning your wheels, heart rate training zones may be the missing link. In this episode of the Find Your Edge podcast, Coach Chris Newport breaks down exactly how heart rate zones work, why common formulas fall short, and how proper testing can transform your training efficiency and results.

Why the 220 Minus Age Formula Falls Short

The classic “220 minus your age” formula is still widely used—but it relies on population averages, not your physiology. As Chris explains, lab testing reveals your actual heart rate responses, allowing you to train harder when appropriate and easier when needed—without wasting time or energy.

In one real-world case study, a man in his mid-60s discovered his true Zone 2 heart rate was over 10 beats higher than predicted, instantly expanding his effective training range.

Understanding the Five Heart Rate Training Zones

At The Endurance Edge, we use a five-zone model based on how your body produces and clears energy:

• Zone 1–2: High fat utilization, low lactate, aerobic base, and longevity
• Zone 3: “The mushy middle” – not wrong, but should be used intentionally
• Zone 4: Threshold training where fitness adaptations skyrocket
• Zone 5: Short, high-intensity efforts using primarily carbohydrates

Roughly 70–80% of training should occur in Zone 2, with targeted Zone 4 and Zone 5 work layered in strategically.

Why Zone 2 Training Is So Powerful

Zone 2 training improves mitochondrial function, fat oxidation, lactate clearance, and cardiovascular efficiency. It also supports:

• Improved endurance performance
• Metabolic health and fat loss
• Reduced burnout and injury risk
• Long-term athletic longevity

If your workouts always feel “kind of hard,” your zones may be off—and your body may never fully adapt.

VO₂ Max, Ventilatory Thresholds, and Lactate Explained

VO₂ max testing measures how much oxygen your body can use to perform work—but even more valuable is how oxygen usage, ventilation, and lactate respond at different intensities.

By identifying:

• VT1: First ventilatory threshold (typically Zone 2)
• VT2: Second ventilatory threshold (near lactate threshold / FTP)

We can precisely define training zones that align with how your body actually performs.

Why Lactate Testing Sharpens Precision

Lactate testing adds another layer of accuracy by showing when your body can no longer clear lactate efficiently. This allows us to:

• Pinpoint true aerobic and threshold cutoffs
• Track fitness improvements over time
• Confirm training effectiveness

In one athlete’s retest, the same running pace produced a heart rate nearly 10 beats lower and dramatically reduced lactate—clear proof that proper training works.

Your Heart Rate Zones Change by Sport

This is one of the most overlooked factors in training:

• Running zones are typically 8–12 bpm higher than cycling
• Cycling zones are lower than running due to reduced gravitational load
• Swimming heart rates are lower still

Training with the wrong sport-specific zones can skew effort, recovery, and data metrics like Training Stress Score.

Lab Testing vs Field Testing: What’s Right for You?

If your goal is general fitness and efficiency, VO₂ max testing alone may be sufficient. If you’re training for an event—Ironman, marathon, ultrarunning, or performance improvement—the combination of VO₂ max and lactate testing is the gold standard.

Field tests like the 12-minute Cooper Test can estimate VO₂ max, but they can’t precisely define Zone 2 or threshold cutoffs.

The Bottom Line: Train Smarter, Not Harder

Heart rate training zones remove guesswork from training. Whether your goal is performance, fat loss, or longevity, knowing your true zones allows you to:

• Maximize results in less time
• Recover better
• Stay consistent for years to come

If you have questions, reach out to us at theenduranceedge.com or send us a DM on Instagram @TheEnduranceEdge. Your next breakthrough might be one test away.

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Introduction: Redefining What Aging Looks Like

What if your strongest, most confident athletic years weren’t behind you—but still unfolding?

On this episode of the Find Your Edge Podcast, Chris Newport sits down with Natalie Grabow, a lifelong learner, competitor, and newly crowned Guinness World Record holder for becoming the oldest woman to ever finish the Ironman World Championship in Kona—at age 80.

Natalie’s story challenges everything we think we know about aging, performance, recovery, and resilience. She didn’t grow up swimming. She didn’t start triathlon until age 59. And she doesn’t follow rigid rules around food, supplements, or training trends.

What she does have is consistency, self-trust, and a deep love for movement.

From No Swim Background to Kona Finisher at 80

Natalie learned to swim at 59 years old so she could do a sprint triathlon with friends. That decision sparked a journey that led to:

• 11 finishes at the Ironman World Championship in Kona
• Age-group wins at sprint, Olympic, 70.3, and Ironman distances
• A Guinness World Record at age 80

Her first Kona race included:

• Her first ocean swim
• Her first marathon
• A soggy peanut butter & jelly sandwich on the bike
• A podium finish in her age group

Longevity in Sport Is About Identity, Not Age

Natalie doesn’t train because she’s chasing medals. She trains because movement is part of who she is.

“This is my life. This is my passion.”

Her longevity isn’t built on extremes — it’s built on daily habits done consistently:

• Moving every day
• Staying injury-aware
• Adjusting training when needed
• Protecting recovery and sleep
• Letting go of fear around judgment or failure

Training Smarter as You Age (Not Harder)

Natalie’s training has evolved — not intensified — over the last two decades.

What’s Changed:

• More attention to form and balance
• Prioritizing injury prevention
• Running on softer surfaces (track, treadmill)
• Indoor cycling with power for safety and control
• Letting injuries adjust pacing, not derail goals

What Hasn’t Changed:

• Consistency
• Curiosity
• Love for the bike 🚴‍♀️

Recovery Is the Hidden Superpower

Natalie spends up to an hour a day on recovery before she trains:

• Mobility work
• Stretching
• Foam rolling & lacrosse ball
• Massage gun
• Listening closely to tightness and imbalance cues

She sleeps 8+ hours nightly and goes to bed early — a habit she credits as foundational to her energy and resilience.

Nutrition Without Obsession

Natalie’s nutrition philosophy is refreshingly simple:

• Eat what sounds good
• Trust hunger and cravings
• Fuel consistently
• Enjoy food without labels or guilt

Her staples include:

• Cheerios with blueberries
• Peanut butter
• Bread & pasta
• Dark chocolate & marshmallows
• Normal family dinners
• Minimal supplements (multivitamin + glucosamine)

“Life is short. This is my fun.”

Confidence Comes From Showing Up

One of Natalie’s most powerful lessons:

“What’s the worst that can happen?”

She’s raced alone, traveled solo, failed publicly, and fallen at finish lines — and still kept going. The confidence she’s gained through sport now extends far beyond racing.

Natalie Grabow’s 3 Longevity Lessons for Everyone

1. Start before you feel ready
2. Choose consistency over intensity
3. Make movement part of who you are — not just what you do

You don’t need to do triathlons. You just need to keep moving in ways that bring you joy.

Final Thoughts: The Edge Is Lifelong

Natalie Grabow isn’t redefining aging — she’s proving that growth doesn’t expire.

Her story is a reminder that performance, confidence, and vitality are built one choice at a time — at any age.

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