Ep 149 Getting Stoked with Coach Tom Stokes
Welcome to another exciting episode of the Rise and Run podcast! This week, we dive deep into the world of running and strength training with the ever-inspiring Coach Tom Stokes. Whether you’re a seasoned runner preparing for a Run Disney event or just starting out, this episode is packed with valuable insights and heartwarming stories that celebrate the running community’s spirit and achievements.
Our intro this week is from our friend Chrissy from Bedford, Pennsylvania,. If you’d like to introduce an upcoming episode, please reach out to us on our social media, email, or leave us a message on our hotline (727-266-2344)
This Week’s Race Weekend Training Miles
Coach Tom Stokes
Our special guest, Coach Tom Stokes, joins us to discuss the Stoke Summer Challenge, metabolic training, and essential tips for runners. Coach Tom’s expertise shines through as he shares valuable insights on strength training and nutrition, helping runners optimize their performance. He emphasizes the importance of balancing strength training with running, particularly when preparing for events like Run Disney races.
The benefits of strength training for runners are a key focus in this episode. We delve into the challenges of hitting personal records (PRs) in workouts, especially as the focus shifts from increasing weights to doing more reps. The psychological struggle of being your own worst critic is discussed, along with the importance of not expecting PRs every day, even among top athletes. Coach Tom emphasizes the significance of upper body strength training for runners, highlighting its benefits for posture, balance, injury prevention, and overall running efficiency.
Balancing strength training and running is another important topic covered in this episode. We explore the benefits of incorporating exercises like BOSA ball balance routines to improve overall muscle tone and balance. Additionally, we discuss the role of carbohydrates and glycogen as fuel sources for running, highlighting how increased muscle mass can enhance glycogen storage. Coach Tom provides valuable advice on integrating strength training and running within a training regimen, addressing whether to lift or run first based on individual goals.
Metabolic training and caloric intake are also discussed in depth. We explore the benefits and challenges of integrating short runs with gym workouts, emphasizing the importance of recovery for optimal performance. The limitations of Body Mass Index (BMI) as a health metric are highlighted, along with alternative measurements like body fat percentage. Personal experiences with weight loss and body composition changes are shared, underscoring the psychological impact of labels such as “obese.” Coach Tom introduces the concept of metabolic training and discusses daily caloric intake, setting the stage for a deeper exploration of nutrition and fitness strategies.
The episode concludes with a focus on the benefits of one-on-one strength and nutrition training. Coach Tom highlights how personalized coaching can address individual challenges and goals, providing customized plans and weekly Zoom calls to tackle specific struggles. Success stories, such as improved hormonal balance and metabolism, illustrate the positive impact of tailored coaching. Coach Tom also teases upcoming training challenges and new group coaching options, emphasizing the excitement and engagement within the fitness community.
Wine and Dine Medals
The Race Report Sponsored by Stoked Metabolic Coaching
On the Race Report Stoplight we talk with Tracy who ran the 2024 Annual 52nd Blessing of the Fleet Road Race/Walk in Narragansett, Rhode Island. Tracy ran the 10 mile race and talked about how this year the race sold out with 4000 people running in the event and the crowd support with impromptu fire ball shots. We also chat about Princess registration and how Tracy is in a Promotional photo on the runDisney Website for the event..
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