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Frank talk and expert advice for runners from novice to elite. Learn how to run faster, smarter and healthier!

Frank talk and expert advice for runners from novice to elite. Learn how to run faster, smarter and healthier!
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Frank talk and expert advice for runners from novice to elite. Learn how to run faster, smarter and healthier!






Diets vs. Endurance Performance

Have you been talked into making a change in your diet? Decided to go Vegan, Paleo or Keto? Did someone sell you on the promise of weight loss and greater performance as a benefit of making this radical change in your diet? Are you hoping to become “fat adapted”? Richard Diaz asked Matt Fitzgerald, author of The Endurance Diet, Diet Cults and Racing Weight to come on and share some thoughts on the topic of fad dieting. Before you do anything you may regret learning into you're “A” race,...


Compression Wear, Yes, No, Maybe?

Ever wonder about the use or potential benefits of wearing compression wear in a Spartan Race or Tough Mudder? Does it help circulation while running, does it help with recovery? Whats your take on the subject? Zoe Szczepanek asks these questions of Coach Richard Diaz. Be warned these are opinions and they may not be shared or validated by any of the manufactures in question. Many claims are made on the increase of circulation, recovery and injury abatement, you be the judge. Learn More at...


How to Buy the Right Running Shoes!

The most common questions presented to me (Coach Richard Diaz) is “what Running Shoes Should I Buy”? One would expect that my answer might be to name off a particular brand. In this episode, we try to address the How to and what to look for when looking to purchase your next pair of running shoes so that you the inquisitive OCR athlete or Runner can make a better informed decision. One that makes sense for you, beyond all the marketing hype you have to sift through. The answer may surprise...


How too much exercise can kill you! The Haywire Heart

Have you ever asked yourself… "Am I doing too much, training too hard too often?” In this episode, Richard Diaz interviews Lennard Zinn and Chris Case the authors of - The Haywire Heart a book that reveals… How too much exercise can kill you, and what you can do to protect your heart. We all take pride in our athletic accomplishments, participating in Spartan Race and Tough Mudder, Ultra Marathons etc., we work hard to achieve lofty goals. This interview will make you pause and think which...


Kirk DeWindt “The Bachelor” turned Elite Spartan

Kirk DeWindt is the real deal. He may have done his stint on reality TV on various episodes of The Bachelor but when it comes to athletic prowess, Kirk is ready to bring it. He has had some success early in Spartan Race events but this is the year he intends to show the world what he’s capable of. Of course, I had to dig to satisfy my curiosity regarding the reality show experiences so regardless what may be your curiosity where Kirk DeWindt is concerned this is an unvarnished interview...


Zoe Szczepanek's Road to Recovery

Meet Zoe Szczepanek, the new co-host to the Natural Running Network Podcast. Anyone who has attended a Spartan Race or Tough Mudder has most likely seen her. What you may not know is that she has an on going battle with a debilitating hip injury associated with her lust for competition. Zoe comes clean and shares her story, how she was injured, The mistakes she’s made and how she has taken an aggressive approach n her road to rehabilitation so that she can get back to running and the sport...


The Live Q&A Show! Answering the burning questions for OCR Athletes

One of most favorite things to do and most popular for our audience is to answer questions! At the end of the day, most obstacle course racing athletes who tune into our show do so to pck up training tips and pearls of wisdom. What could be better than to come ont our show and pose your questions live? If you're too shy, simply write your questions down on our social media feeds @zoeszcz or @diazhp and we'll try to address them during the show. The best questions qqualify to win a free...


Elite OCR Athlete Faye Stenning visits The Secret lab

Faye Stenning is arguably the fiercest competitor on the Spartan Race circuit. Aside from her racing career, she runs a successful OCR coaching business. To her credit, her openness to step outside her experience to learn from her colleagues provided some powerful insight for her leading into the 2018 OCR Race Season. Faye recently attended Richard Diaz's OCR Run Clinic in Southern California in this episode Faye shares her opinion as it relates to this experience and visit to "The Secret...


Prepping for the New OCR race season, what to do and why

Its been weeks since our last podcast, forgive me. I had a big birthday and left the country to celebrate followed by a few weeks on the road putting on running clinics but... We're Back! In this episode (to be continued in the next episode) we discuss: What it feels like to hit the wall in a Marathon and how to avoid it.First steps in prepping for the new OCR season, what to do and why.Its a relatively short episode but we're coming back to nail the New Season topic in just a few days,...


The Best of Episodes Review for The Natural Running Network

The Natural Running Network has consistently delivered cutting edge information for endurance athletes for a bit over 5 years with over 300 episodes doled out weekly. As a show of gratittude we decided to host a Black Friday "Best of Episodes" contest. The winners will recieve gifts ranging from free entry into diaz human performance's OCR Run Clinics (valued up to $500) and gift certificates to Human Octane, the finest OCR Training and Racing apparel. Three episodes were elected, during...


Worlds Toughest Mudder Recap with Team US-“AY

What do you get when you mix an American flag with a Canadian? You get an US “Ay” instead of a USA! Team US-Ay members Miguel Medina and Austin Azar join us to share thoughts on their 2nd place finish at Worlds Toughest Mudder and the conversation goes way of point. For example, whats the dating scene look like for the studdly Canadian? Will he move to the States? Listen to shared comments about the state of Worlds Toughest Mudder given the shift in prize purses and a whole lot more....


A Conversation with the Fittest Runner I’ve ever met

It may seem like a heavy statement to say “The Fittest Runner I’ve Ever met” but in all the years of assessing the fitness of athletes (over two decades) this runner, Blue Benadum has consistently tested off the charts in a VO2max test, I’m talking over 85 mls/kg/min! To put this in perspective, a score that high would rank in the top 1% of the fittest athletes in the world. This does not necessarily mean the top performer in a category but, Blue is no slouch. He won the Lake Tahoe Triple...


Training to Run OCR by the Numbers

The beginning of this episode starts out with some high opinionated commentary about the state of OCR, bad decisions made by Tough Mudder, followed with curiosities regarding the direction taken by Spartan Race. Once thats done, Shan Kahn and I discuss the importance of getting the numbers right with training; how much volume to take on, the intensity, how heart rate plays into all of this when planning for a race, diet and a lot more! If you stick through the opening chatter, you’ll get...


Allison Tai - Ultra Beast World Champ 2017

It may seem like a play on words but Allison Tai is one Tough Mudder in every sense of the phrase. Just recently coming off of the win at The Spartan Ultra Beast World Championships this year (2017), she is setting her sites on the win at The Toughest Mudder World Championship in a matter of weeks. Her story is one of fables, having been taken out by a car while riding her bike, suffering a broken back, hip and arm to return to ultra endurance racing is simply amazing. We talk with Allison...


Spartan World Championships, Were you Prepared?

Did you barely survive or thrive when crossing the finish line this weekend at Spartan Race World Championships Tahoe? Richard Diaz and Shan Khan dive into what was seen from those finishing the race, how ankle stability and foot strength is crucial to these distances, when and how you should start training for an endeavor like this, how grip intensive it was along with talk about what the live feed and the weekends event does for the future of OCR, and much more. Does single malt Scotch...


The Best Advise for OCR Athletes Plan an OFF SEASON

The Obstacle Course Racing Season has a few big events over the next few weeks with Spartan World Championships this weekend, followed by OCR World Championships and Toughest Mudder but once these events wind down, what then? Are you planning an Off Season? What will that look like, will you take a few weeks, months off to recover and prepare? What will you do instead of racing or is it your plan to continue racing where ever you can find a venue? Shan Khan and I visit this topic and...


Interview with Dr.Romanov creator of the Pose Running Method

Before Natural Running was Vogue, before Born to Run, there was Pose Running. Almost cult like, Dr. Nicholas Romanov had spent a lifetime studying the way we should be running. Much of what he created is difficult to refute. It was fun to have a chance to discuss his theories and compare them to my own. This interview was conducted over 2 years ago but I thought it was worth bringing back out for those who have not heard it. Enjoy!


The Natural Running Network LIVE Q-n-A Show!

Aside from hosting this podcast, Richard Diaz is one of the most saught after running mechanics in the world of Obstacle Racing. Many of the elite professional athltetes from the sport count on him for advice and training support, too many to mention. Durning this episode, he and his co host Shan Khan plan to accept live callers and field questions. Topics include: Running gait issues... how to transition from heel striking to forefoot runningStride length vs cadenceDealing with nagging...


Hunter McIntyre Tough Mudder X Champion

He seems to come out of nowhere, when people start to wonder where he’s been, then like a wrecking ball, he destroys the competition. Tough Mudder recently released its CBS debut of the new format in OCR competition, Tough Mudder X coined as the toughest mile on earth and offered $25,000 in a winner take all event. Hunter made short work of the preliminary and then bettered his time by nearly a minute in the finals to take home the cash. Then on to The US OCR Championships and once again...


STEF BISHOP - Adventure Racer and Worlds Toughest Mudder Champ

Stefanie Bishop is the real deal. Last year she literally ran away with the WORLDS TOUGHEST MUDDER CHAMPIONSHIP, this year as a tune up she participated in THE WORLD ADVENTURE RACING CHAMPIONSHIP. Never heard of it? Feature yourself and a team of companions with a map and compass braving 450+ miles through some of the most tortuous terrain and weather conditions imaginable with a goal of completion in 6 days. That’s how Stef gets her kicks. Learn more about this adventure and her plans to...


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