In Episode 8 of the Final Surge Podcast, we talk to Iowa State Runner Nathan Rodriguez. Nathan was a multiple-time state champion runner in high school and is now one of the top runners at Iowa State in his sophomore year.
We talk to Nathan about what the recruiting process was like when he made his decision to run for Iowa State and what was the biggest factor in deciding which school to run at.
Nathan then shares some advice he would give to incoming high school freshman and then juniors and seniors who are thinking they want to run in college.
:50 First question I always ask, how did you get your start in running.
1:35 You had many great moments in high school including a state championship as an individual and team in cross country and several on the track. So what was the greatest moment to you of your high school career?
4:20 Now that you have a little experience of running in college for a few years and you can look back at it. What do you think is the most important thing you did in your high school career that set you up for success.
6:35 Sounds like you had a good aerobic base from high school, what type of milage were you doing in high school?
8:30 When did you start thinking about a college choice and what was the recruiting process like for you?
9:55 What were you looking for in a school? Location? Tradition? Coach?
11:05 At what point in the process did you narrow it down and decide on Iowa State?
12:40 There are paid recruiting services out there, did you ever use any of them?
14:00 The first time you had contact with Iowa State, did you reach out to them, or did they reach out to you?
15:10 If your high school coaches invited you back to talk to the incoming high school freshman, what advice would you have for them who wanted to maybe run in college some day?
16:50 What advice do you have to high schoolers who are coming into their junior and senior years and really thinking about colleges?
:40 Can you tell us how you got your start in running?
2:00 You now run a very popular website and coaching service called Strength Running … How did you make a transition into coaching?
3:20 Every coach I have talked to so far on this podcast has talked about the importance of consistency. And running injury free may be the most important factor in running consistently. What do you think is the key to staying injury free?
6:45 So let’s start with a new runner. Maybe they just did a coach to 5k. They are still 30lbs overweight, but they finished their first 5k and have caught the running bug. What would you tell this runner they need to do to stay healthy?
9:05 You mention dynamic workouts and warmups, do you have any resources or can you lay out what that would look like?
Mattock Dynamic Warm-up he mentioned
Jason’s IT Band Routine
Jason’s standard core routine
11:30 You are working with a runner who has a little experience, complete a couple of 5ks, but wants to really get serious and maybe try moving up to a marathon. How does your strength routine differ with more experience?
13:10 A lot of lower leg injuries that are common to runners are shins, knees, feet, do you find that those are often the cause of the problem or is something else in the chain the real cause?
15:10 A question from Matt Axlerod on Twitter… How many days per week to do core work and when to exercise hips/glutes?
17:00 Have you ever thought of moving your core work to pre-run instead of post?
19:30 You have a book Running for Health and Happiness, what inspired you to write a book?
Where can people find out more about you and your training programs?
Tomahawk Medicine Ball Workout
Imagine if I wrote a movie about a kid who was a successful high school runner and soccer player who received a scholarship to run at a major D1 university. Before he even made it to the first college practice, he was told that his career was over become a heart issue. Then seven years later, on a bet, enters a triathlon against doctors advice and becomes hooked and would transition into leaving a successful law firm to become a professional triathlete. I would either get have a Hollywood blockbuster, or I would get laughed at for being too unbelievable. Today, we bring you the story of Justin Park, who did all of this. I hope you enjoy the story as much as I did.
You can find out more about Justin at FinalSurge.com/Podcast
Luke Humphrey (Twitter) is a professional runner with the Hanson-Brooks Running team and the owner and head coach of Hanson Coaching Services. In this interview we talk to the Coach about how he got into running, what advice he has for busy athletes and his take on the state of the U.S. men's marathon scene.
:45 How did you get your start in running?
2:40 What advice do you have for college runners who want to run post-collegiately?
5:25 What made you decide to transition from a professional runner to the owner and head coach at Hanson Coaching Services?
7:05 You have recently launched a new coaching site, Hanson Coaching Services, can you tell us about the new site and who the site and training is geared towards?
9:30 The Hanson Training system is a very well know and respected program inside the marathon and distance community. What made you decide to write a book about it?
10:45 Could you tell a new runner who has maybe not heard about what Keith and Kevin Hanson teach what makes your program training different?
12:00 As marathoning becomes more popular, more and more new first timers are turning to the challenge of running the marathon. For a new runner, who may be looking to finish a marathon to help raise money for their favorite charity, what advice would you have for them for going to from maybe 20-25 miles a week to a 26.2 in one session?
13:45 What type of weekly progression for the long run do you recommend for that 20-25 mile week runner?
16:25 Many of these recreational runners may have a spouse and three kids. They have work meetings in the morning, they have kids baseball games at night and just live busy lives. What advice do you have for someone who is finding a hard time creating the time to train to structure a weekly plan?
20:20 That runner is now running five days a week, of course, mileage will differ, but what would a typical training week look like on five days a week?
21:40 Looking at the U.S. Marathon scene, on the guys side, we have not seen a U.S. man go below 2:08 since Ritzenhein did it in 2012. Where do you see the future of the US Men’s team marathon runners in the next few years?
23:05 Of course Hanson-Brooks has Des Linden who will be running the Olympic marathon on the women’s side, how is she looking?
23:45A question that came in from Twitter, follow us @FinalSurge, have you thought about writing a book for a 5k runner and what differences would a book for a 5k training method have that is different than what is you your book.
25:40 A second question that came in, How would you modify the basic plan to have only two SOS sessions per week (master/veteran asking)? And maybe we need to explain what an SOS (Something of Substance) day is.
28:35 Can you let us know how you are using Final Surge to help your coaching clients?
29:55 You have made training plans available to purchase through Final Surge, who are those plans geared towards more of a beginner or an experienced runner.