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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!






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...

Duration: 00:52:38

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...

Duration: 00:48:42

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...

Duration: 01:03:53

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!

Duration: 01:01:56

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...

Duration: 01:09:54

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...

Duration: 00:25:25

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...

Duration: 00:46:52

THE RUNNING EVOLUTION - Interview with Dr Irene Davis of Harvard Medical

We often speak of “proper running” and when we invoke this term, its often met with controversy. Its time to put the quibbling to bed. Our guest, Dr Irene Davis is one the most respected authorities on the subject of running biomechanics. She does not pull her punches when it comes to running and what she refers to as “Running Evolution”. For many, this interview will be hard hitting and will at minimum, cause the heel strikers to pause and reflect not only on the way they approach their...

Duration: 00:59:20

Quickly reduce the effects of ankle injuries and get back in the race!

Nothing is more disheartening to an Obstacle Racer than an ankle inversion sprain weeks before that next big “A” race. Join Richard Diaz and his guest Dr Steve Capobianco Medical Director for Rock Tape as they discuss an easy ”do it yourself” treatment that can save you from serious down time away from training and racing. We’ll also discuss joint mobility and how this technique can be used to enhance range of motion. #rockfloss #diazhumanperformance

Duration: 00:41:14

Interview with Dr Noah Kaufman "The Ninja Doc"

I did this interview about a year ago but I wanted to bring it out of the archive because Doc Kaufman has some great advice for grip strength, dealing with blisters and basically everything you need to know about getting a good climb on! For those who are not paying attention; Doc Kaufman is part of "The Wolf Pack" a team of professional climbers who were a dominating force on "American Ninja Warrior". Noah and I traded interviews, I on his show and he on mine. He was fascinated with the...

Duration: 00:41:57

Stability, the Key to Running Performance and Injury Prevention

For years I’ve spent countless hours trying to unravel the truth behind what is considered to be proper running mechanics. Over the past 5 years I’ve been fortunate to have one the most innovative podiatrists in the world to use as a sound board. Dr Emily Splichal the founder of Evidence Based Fitness is back on with us again to share her knowledge and this time, we did deep and provide answers to the questions I am often posed with. How do I deal with my nagging (fill in the blank)...

Duration: 00:59:59

Hunter McIntyre revisited

As many of you fans are aware (if you follow the sport of obstacle racing), Tough Mudder came out of the box with a new product... Tough Mudder-X which was a stadium style short course, action packed, high intensity event. The field was tight and packed with stud and studettes from the OCR and Cross-Fit communites. The promo was relatively hush, hush but now that its done and the program is slated to air on CBS in August we can talk a little about it. Given the winners were posted all over...

Duration: 00:35:00

Unleash your Running Potential with Coach Diaz

If you want to perform optimally in a Spartan Race, Tough Mudder or any Running event for that matter; it’s important that you address the WAY you run before you concern yourself with HOW MUCH you run. There is quite a bit of confusion that exists in relation to running stride frequency vs. heart rate. It seems for many to attain a desired higher cadence can only come with a greater less efficient cost of work. Coach Diaz has asked his wing man Miguel Medina to join him as he attempts to...

Duration: 00:56:24

Better Together – Breaking News for OCR Athletes

I love Peanut butter and Jelly. Jelly’s nice but never as tasty as when its combined with its soul mate peanut butter. Every Spartan Race, Tough Mudder, or any obstacle course style athlete knows that to be successful in the sport you need to be a proficient as possible as a runner. Of course, if you can’t navigate through the obstacles without failure, this too is problematic. In this podcast, Yancy Culp, the founder and principle coach for Yancy Camp and I (Coach Richard Diaz) have come...

Duration: 00:47:41

Heart Rate Variability and other Dumb Stuff

Miles Keller, host of Link Endurance the podcast, asked if I would be willing to discuss my take on heart rate variability. At first, I was not that excited but after thinking it through, I thought it might be fun to talk about some of the things I feel athletes waste their time, energy and hard earned money on. If you are curious about what heart rate variability is, or what I think you should not be doing, be sure to listen to this episode.

Duration: 01:10:53

The Spartan Diva – Laura Messner

A Diva, by definition is: “a celebrated female singer; a woman of outstanding talent in the world of opera.” Laura may not be an opera singer but she is the sweetheart of Spartan Racing and yes, she can sing. Better… she is an incredible singer aside from being a pretty tough OCR competitor. I asked Laura to come on to discuss her choice of racing apparel, our upcoming OCR Running Clinic and… you guessed it. I asked her to sing and sing she does. If you’ve never hear Laura sing, you need...

Duration: 00:47:47

Interview with Spartan Race’s Steve Hammond

If you want to know what to expect from a Spartan Race course, ya gotta go to the source! Steve Hammond is behind the scene (literally) at Spartan Race. His title is “Race Course Manager” and if you don’t know him, you’ve no doubt seen him blazing around the race course in his souped up off road buggy, with a beard flailing in the breeze as big as life and a smile that says it all. He’s having a hell of a good time. Steve and I met and I was sure from the first minute we would be friends....

Duration: 00:42:26

The Obstacle Course Racing Q and A Show

A while ago, my wing man Miguel Medina and I (Richard Diaz) did a Q-n-A show in where we took questions from our friends on social media. We ran out of time and tabled a page full of questions we promised to get to at a later date. As it turns out, this is that later date! I had to roll solo but I hope I addressed the questions presented with some clarity, questions like… “How much running should you do to prepare for an obstacle race”? “How can you measure heart rate effectively relative...

Duration: 00:25:46

The Rabbit in the Race - Mark Batres

In every Spartan Race, Tough Mudder or any obstacle course race, there are always a few guys who I would consider “the rabbits”. They bring blinding speed to the competition. Sometimes it’s just the ticket, other times the carries and strength work can toss a wrench into best laid plan. Mark Batres is a threat at any race he appears, with a 5K PR of 14:27 and he has been working hard to even the score when it comes to the bag and bucket carries. Will it be enough to win the NBC Series...

Duration: 00:43:33

EFFNorm (Norm Koch) Speaks Out

The veterans of Spartan Race are well familiar with the notorious race course designer Norm Koch who was the mastermind behind the torturous event obstacles. What some may not know is that Norm is no longer with Spartan Race Inc. He’s moved on to another event producer known as “Bone Frog”. It was a bitter sweet move and curiosity as to the politics and behind the scenes rationale overcame us, so we had to ask: Why did he leave? We also touch on the future of the sport, his thoughts on the...

Duration: 00:45:19

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