How to combine running, nutrition, and strength training to perform better? In this podcast, we talk with Susana Alonso, athlete, track and field coach, and graduate in Physical Activity and Sports Sciences, about what to eat before, during, and after running, how many carbohydrates a runner really needs, and what nutritional mistakes can limit performance. We also discuss running fasted, the use of gels, how to train your stomach, lactate, VO2 max, and the lactate threshold to better understand what happens when you run and how you can improve your performance.

In addition, we analyze how to combine weights and running within hybrid training, whether it's possible to gain strength and improve endurance at the same time, and how to organize both sessions to minimize interference. We also delve into HYROX: the main mistakes when preparing for it, which type of athlete has an advantage, how to manage the run between stations, and what top athletes are doing differently. An episode about running, hybrid training, sports nutrition, and HYROX to learn how to train more effectively and avoid the most common mistakes.

・・・・・・・・・・・・・・・・・・・・・・・・・・・・・・

Our training programs and postgraduate courses 👇👇:

MASTER'S DEGREE IN TRAINING AND NUTRITION FOR HYPERTROPHY AND FAT LOSS

📚🎓 Learn all the knowledge in advanced training and nutrition while specializing in Natural Bodybuilding

➜ ​​Access the ENFAF Master's program here: https://enfaf.com/master-hipertrofia-...

・・・・・・・・・・・・・・・・・・・・・・・・・・・

Become a Certified Personal Trainer in Less Than 1 Year

📚🎓 Would you like to study the ENFAF Personal Trainer Course?

➜ Access the ENFAF Personal Trainer Course here: https://enfaf.com/curso-entrenador-pe...

・・・・・・・・・・・・・・・・・・・・・・・・・・・

Advanced Vocational Training in Dietetics (Distance Learning)

📚🎓 Become a dietitian and train with leading experts in record time

➜ Access the ENFAF Vocational Training program here: https://enfaf.com/fp-grado-superior-e...

・・・・・・・・・・・・・・・・・・・・・・・・・・・

MASTER'S DEGREE IN TRAINING, NUTRITION, AND WOMEN'S HEALTH

📚🎓 The first master's program created with women's REAL needs in mind (and not just teaching you how to train your glutes)

➜ Access the ENFAF Master's program here: https://enfaf.com/master-entrenamient...

・・・・・・・・・・・・・・・・・・・・・・・・・・・

MASTER'S DEGREE IN HYBRID AND FUNCTIONAL TRAINING

📚🎓 Learn to program workouts that combine strength, endurance, and aesthetics, and adapt to the evolving demands of athletes.

➜ Access the ENFAF Master's program here: https://enfaf.com/master-en-entrenami...

・・・・・・・・・・・・・・・・・・・・・・・・・・・

UNIVERSITY EXPERT IN BIOMECHANICS ADAPTED TO HYPERTROPHY

📚🎓 Would you like to study the ENFAF University Expert program?

➜ Access the ENFAF University Expert course here: https://enfaf.com/experto-universitar...

・・・・・・・・・・・・・・・・・・・・・・・・・・・

⚡️ FOLLOW US ON OUR SOCIAL MEDIA:

➜ Instagram: Instagram: enfaf_official

➜ TikTok: TikTok: enfaf_official

➜ LinkedIn: LinkedIn: enfaf

➜ X: https://x.com/enfaf_official

・・・・・・・・・・・・・・・・・・・・・・・・・・・

00:00:00 Running, Strength, and HYROX
00:01:41 Starting to Run: Nutrition and Calorie Deficit
00:05:54 What to Eat Before Running: Breakfast and Recovery
00:09:22 Carbohydrates and Gels for Intervals and Long Runs
00:11:35 Mistakes with Gels During a Race and How to Avoid Them
00:13:46 How to Take Gels: Water, Sodium, and Hydration
00:16:20 Running Shoes: How to Choose the Right Cushioning
00:18:53 Running Technique: Foot Strike, Stride and Efficiency
00:25:58 Strength Training for Runners: Key Exercises
00:30:25 How to Combine Running and Gym in a Week
00:32:48 Zone 2 and VO2 Max Sets: How to Train Them
00:36:08 6-Minute Test: Calculate Your Training Pace
00:38:24 Aerobic and Anaerobic Thresholds: Training Zones
00:41:54 The Psychology of Running: Self-Talk, Pain, and Maripili
00:48:31 Lactate and Muscle Fatigue: Myths and Reality
00:51:51 Lactate Supplements: Doubts About Their Use in Sports
00:55:22 Training Volume: Kilometers for a Marathon
00:58:04 From Athletics to HYROX: Susana Alonso's Challenge
01:01:00 How to Prepare for HYROX: Running, Strength, and Planning
01:05:06 Running injuries: shin splints and plantar fasciitis
01:07:32 Conclusions: train better and recover well