In this episode of the Marathon Running Podcast, we interview registered dietitianand Ironman finisher Alex Larson to tackle the controversial topic of achievinga leaner body composition without sacrificing performance power. We discuss whymany marathoners feel embarrassed to admit they want to "lean out"and how to strategically shift your focus from simple weight loss to functionalbody composition changes. Larson shares her expert insights on"front-loading" nutrition—including the 40-gram protein breakfastrule—and explains why you should never diet during your training runs. We alsodive into the "Peanut Butter Paradox," the critical importance ofmonitoring ferritin and Vitamin D levels, and how fueling properly during theday can exponentially improve your sleep quality and recovery. This episodeprovides expert insights to keep you informed on the latest in running andcompetitive sports.

Why You Should Listen:

· Our guest this episode: Alex Larson (https://alexlarsonnutrition.com)

· Connect with Us:

· Our website: https://www.marathonjournal.com

· Instagram: https://www.instagram.com/runningpodcast

· YouTube: https://youtube.com/@marathonjournal

· Follow us on Strava: https://www.strava.com/athletes/30798607

In this episode of the Marathon Running Podcast, we dive into seven evidence-backed principles that transform your physiology to build a faster marathon. We explore how high mileage functions as a "neuromuscular rewiring" tool to turn your legs into mechanical springs, increasing tendon stiffness and lowering oxygen cost. You will learn how to master metabolic flexibility to burn fat at higher speeds, the latest research on the 90-gram carbohydrate fueling revolution, and why high-load strength training is essential for biomechanical efficiency. We also provide updates and expert insights on the benefits of "super shoes," the critical role of deep sleep in recovery, and the performance-optimizing power of the 80/20 polarized training model to keep you informed on the latest in running and competitive sports.

Why You Should Listen:Our guest this episode: MarathonJournal.com 🔗

Connect with Us:

• Our website: https://www.marathonjournal.com

• Instagram: https://www.instagram.com/runningpodcast

• YouTube: https://youtube.com/@marathonjournal

• Follow us on Strava: https://www.strava.com/athletes/30798607

Most runners know Keira D’Amato as the realtor-turned American record holder who is as famous for her humor as she is for her speed, but in our latest sit-down, we deliberately skipped the origin story to focus on the mechanics of how sheoperates today. Shifting her training to Utah under coach Ed Eyestone, D’Amato has replaced the traditional high-volume grind with a masterclass in efficiency, utilizing "fatigue simulation" to mimic the final miles of a marathon without the physical toll of excessive race-pace mileage. Fromrebuilding her 5K speed to create aerobic headroom to implementing a strict 6-day training week, her current blueprint is a professional look at how elite performance is evolving toward longevity and structural durability.

Connect with Us:

· Our website: https://www.marathonjournal.com

· Instagram: https://www.instagram.com/runningpodcast

· YouTube: https://youtube.com/@marathonjournal

· Follow us on Strava: https://www.strava.com/athletes/30798607