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Going to the gym to strength train is often the last thing most of us who are not elite-level runners want to add into our busy lives. So this is often why we neglect it. And, for those who actually do strength training, are we really doing what we should to improve our running?

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This week, Coach Claire talks with Sam MacIntosh, powerlifter, triathlete, and marathoner. Formerly a rugby player in her 20\u2019s, Sam switched to strength training and weightlifting several years ago. She is also a British Weightlifting Level 2 coach and a Precision Nutrition Level 2 coach. Having coached over 200 online clients to become leaner and stronger, she specializes in coaching masters-level athletes to maximize their performance.

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Listen as Sam describes how we can get maximum strength gains without spending hours at the gym. She also busts several nutrition myths and gives us great tips and an interesting strategy for best nutrition.

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3:09 How do you balance being a champion weightlifter, a triathlete, and a marathoner?

4:26 How much strength training does a marathoner need?\xa0

6:05 What kind of exercises are the most important?

8:57 Is it better to do a high or low number of reps?

9:55 How can we improve our running form while running and while strength training?

11:30 Is it possible to gain muscle AND lose fat at the same time?

14:43 How would one periodize nutrition while building up for a marathon?

15:32 How can timing nutrition phases really help?

16:38 On a macro level, what do runners really need for nutrients and how should they go about measuring portions?

21:20 Are \u2018palm-fuls\u2019 and \u2018thumb-fuls\u2019a better way of portioning than a food calculator like My Fitness Pal?

23:08 How does nutrition differ for weightlifters and runners?

24:33 What supplements, if any, do runners need?

26:06 What are some of the biggest nutrition misconceptions do you help people overcome?

27:38 What do you eat before, during, and after a run?

29:55 What advice would you give yourself back when you started running and weight training?

31:52 What is the best gift running has given you?

32:50 How can people connect with you?

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\u201cI think we can get everything we need from the food we eat. That said, I think everyone on a standard, Western diet, can benefit from an Omega-3 supplement.\u201d

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\u201cIf you want to reliably gain muscle and lose fat at the same time, it\u2019s very difficult to track that. What\u2019s better is to a periodized dieting approach like you would do with a training block for running.\u201d

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\u201cIf you learn how to keep your core integrity in strength exercises, that will transfer over into your running without even trying. Your body is a full system, so if you're learning it while you\u2019re doing squatting and deadlifting and that sort of thing, you will carry that over into your running.\u201d

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\u201cTwo (strength training) sessions a week is what I usually prescribe for people who are training for marathons, but that can be really appropriate for a 5 or 10k racer, as well.\u201d

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\u201cFor runners, and this is regardless of level, if they\u2019re asking me about supplements and gels and the nitty gritty, and they\u2019re plate for three meals a day is awful, don\u2019t worry about gels, don\u2019t worry about supplements; you need to sort THAT out first.\u201d

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