training goals

Samuel Montalvo, Ph.D., CSCS., CPSS., is a Clinical Exercise Physiologist and Sports Biomechanist with a focus on creating new practical training methods to improve human exercise and sports performance. He is also a Post-doctoral Research Fellow at Wu Tsai Human Performance Alliance and at Stanford Cardiovascular Institute of Stanford School of Medicine. Apart from that, Sam is a Coach at Strength and Fitness Lead at 720 Martial Arts Academy. He is a 5-time International Wushu medalist with diverse experiences in Wushu, Gymnastics, Tricking and so much more.

In this episode, we chat about Sam’s backstory: how he got into sports, became a coach, and made his way to Stanford University. We also touch on the connection between physical training and academic performance, as well as how he tackles quarter-life crisis and many other challenges in life.

Enjoy ;)

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Timestamps:

(00:00:44) Guest intro
(00:02:02) Backstory: How Sam got into sports, became a professional athlete and a research scientist
(00:10:28) Disciplinary, philosophical, and moral aspects of sports and martial arts
(00:19:27) Benefits of learning and teaching different types of sports and physical activities
(00:27:10) Post-graduate research in interdisciplinary health sciences at the University of Texas
(00:28:18) Post-doctoral research in cardiovascular physiology at Stanford University   (00:45:41) Connection between research, training, and performance
(00:49:36) Balance between physical training and academic performance
(01:01:29) Tackling quarter-life crisis
(01:15:21) 3-2-1 Recap
(01:22:53) Guest outro

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Connect with Sam on LinkedIn: https://www.linkedin.com/in/samuel-montalvo-ph-d-cscs-cpss-a4872282/ 

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For more content:

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Credits:

Audio editor: Yunzhou

Nailing your workouts is key to a successful training block but it can be hard to know which workouts are most effective for your specific running goals. If you want to know when and why to run different types of workouts leading up to your next goal race you’ll want to keep listening!

On today’s show, our team takes a deep dive on the benefits of some common workouts including specific examples of how they can fit in your training plan. This way, you’ll know exactly what training you need to take your running to the next level.

During this conversation, we’ll cover workout topics including:

• The most important workout types for runners with specific examples
• What unique training benefits you can expect from each workout
• When to schedule different types of runs into your training
• And everything else you need to get the most out of your workouts

We work hard to progress as runners so let's get into it with advice for getting the most out of those tough workouts.

Connect, Comment, Community

• Follow RunnersConnect on Instagram
• Join the Elite Treatment where you get first dibs on everything RTTT each month!
• Runners Connect Winner's Circle Facebook Community 
• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

UCAN

If you’re looking for a better energy gel that contains no sugar and instead uses a revolutionary slow burning carbohydrate called LIVESTEADY, then you should check out UCAN.

Independent, peer-reviewed studies have shown LIVESTEADY is absorbed quickly through the stomach to reduce GI distress, yet is released into the blood stream slowly to provide sustained fueling without the spikes and crashes typically associated with traditional gels. 

By avoiding the sugar spikes, UCAN can help be less reliant on frequent feedings of sugar-based fuels during the run.

All this data means using UCAN can help you avoid hitting the dreaded wall during the half, full and ultra marathon distance.

Head to runnersconnect.net/UCAN to get 6 Edge energy gels for FREE. All you pay is shipping. You can also save 20% on your entire order at ucan.co with code RUNNERSCONNECT

Dri Seats

If you’re tired of sweaty, smelly and stained seats after your runs then you have to check out the car seat covers made specifically for runners from driseats.

DriSeats waterproof seat covers are designed specifically for runners. Unlike towels, they are 100% waterproof and easily fit over your entire seat so you don’t have any missed spots.

Plus, they are super easy to slide over your seat so it’s ready in seconds and they are machine washable so they are easy to clean and be ready for your next run.

You can head to driseats.com and use code RC20 to get 20% off first order

Nailing your workouts is key to a successful training block but it can be hard to know which workouts are most effective for your specific running goals. If you want to know when and why to run different types of workouts leading up to your next goal race you’ll want to keep listening!

On today’s show, our team takes a deep dive on the benefits of some common workouts including specific examples of how they can fit in your training plan. This way, you’ll know exactly what training you need to take your running to the next level.

During this conversation, we’ll cover workout topics including:

• The most important workout types for runners with specific examples
• What unique training benefits you can expect from each workout
• When to schedule different types of runs into your training
• And everything else you need to get the most out of your workouts

We work hard to progress as runners so let's get into it with advice for getting the most out of those tough workouts.

Connect, Comment, Community

• Follow RunnersConnect on Instagram
• Join the Elite Treatment where you get first dibs on everything RTTT each month!
• Runners Connect Winner's Circle Facebook Community 
• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

UCAN

If you’re looking for a better energy gel that contains no sugar and instead uses a revolutionary slow burning carbohydrate called LIVESTEADY, then you should check out UCAN.

Independent, peer-reviewed studies have shown LIVESTEADY is absorbed quickly through the stomach to reduce GI distress, yet is released into the blood stream slowly to provide sustained fueling without the spikes and crashes typically associated with traditional gels. 

By avoiding the sugar spikes, UCAN can help be less reliant on frequent feedings of sugar-based fuels during the run.

All this data means using UCAN can help you avoid hitting the dreaded wall during the half, full and ultra marathon distance.

Head to runnersconnect.net/UCAN to get 6 Edge energy gels for FREE. All you pay is shipping. You can also save 20% on your entire order at ucan.co with code RUNNERSCONNECT

Dri Seats

If you’re tired of sweaty, smelly and stained seats after your runs then you have to check out the car seat covers made specifically for runners from driseats.

DriSeats waterproof seat covers are designed specifically for runners. Unlike towels, they are 100% waterproof and easily fit over your entire seat so you don’t have any missed spots.

Plus, they are super easy to slide over your seat so it’s ready in seconds and they are machine washable so they are easy to clean and be ready for your next run.

You can head to driseats.com and use code RC20 to get 20% off first order

What age were you when you first started running?

I’m guessing you were over 18 - and likely over 30, 40 or even 50. And unfortunately, as you may have well experienced, there’s something so much harder about starting when you’re older.

So many more obstacles, worries, and challenges that your running peers who started earlier in life never had to deal with. 

In today’s episode, Coach Jeff is going to dig deep into many of these reasons and share with you some tips on how to make some of them a little easier or less challenging.

You’ll learn…

• The science behind why it’s more difficult to stay healthy
• The big physiological disadvantage you face (and how to catch up)
• And how our approach to goals as adult runners puts us at a disadvantage

Having been someone who took up running very early in life and now someone who coaches almost exclusively people who didn’t, Coach Jeff has a lot of unique perspectives and anecdotes he’s going to share with you that really make some of these points hit home.

If you started running later in life, you’re really going to love this episode. 

Connect, Comment, Community

• Follow RunnersConnect on Instagram
• Join the Elite Treatment where you get first dibs on everything RTTT each month!
• Runners Connect Winner's Circle Facebook Community 
• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

Heal from the Amino Company

Heal from the Amino Company. Heal is an amino acid, whey and creatine based formulation designed to reduce recovery times and improve physical function after injuries by accelerating muscle repair while helping maintain a healthy inflammatory response. Check out the research here: aminoco.com/rttt

If you're looking for a nutritional advantage when it comes to recovering from your running injury or your daily training I recommend you give Heal a try.

If you’re interested in learning  more and giving Heal a try, we’ve got a special offer for you where you can save 30% by using the code RC30. Just head to: https://aminoco.com/rttt and use the code RC30 at checkout to save 30%

Dri Seats

If you’re tired of sweaty, smelly and stained seats after your runs then you have to check out the car seat covers made specifically for runners from driseats.

DriSeats waterproof seat covers are designed specifically for runners. Unlike towels, they are 100% waterproof and easily fit over your entire seat so you don’t have any missed spots.

Plus, they are super easy to slide over your seat so it’s ready in seconds and they are machine washable so they are easy to clean and be ready for your next run.

You can head to driseats.com and use code RC20 to get 20% off first order

What age were you when you first started running?

I’m guessing you were over 18 - and likely over 30, 40 or even 50. And unfortunately, as you may have well experienced, there’s something so much harder about starting when you’re older.

So many more obstacles, worries, and challenges that your running peers who started earlier in life never had to deal with. 

In today’s episode, Coach Jeff is going to dig deep into many of these reasons and share with you some tips on how to make some of them a little easier or less challenging.

You’ll learn…

• The science behind why it’s more difficult to stay healthy
• The big physiological disadvantage you face (and how to catch up)
• And how our approach to goals as adult runners puts us at a disadvantage

Having been someone who took up running very early in life and now someone who coaches almost exclusively people who didn’t, Coach Jeff has a lot of unique perspectives and anecdotes he’s going to share with you that really make some of these points hit home.

If you started running later in life, you’re really going to love this episode. 

Connect, Comment, Community

• Follow RunnersConnect on Instagram
• Join the Elite Treatment where you get first dibs on everything RTTT each month!
• Runners Connect Winner's Circle Facebook Community 
• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

Heal from the Amino Company

Heal from the Amino Company. Heal is an amino acid, whey and creatine based formulation designed to reduce recovery times and improve physical function after injuries by accelerating muscle repair while helping maintain a healthy inflammatory response. Check out the research here: aminoco.com/rttt

If you're looking for a nutritional advantage when it comes to recovering from your running injury or your daily training I recommend you give Heal a try.

If you’re interested in learning  more and giving Heal a try, we’ve got a special offer for you where you can save 30% by using the code RC30. Just head to: https://aminoco.com/rttt and use the code RC30 at checkout to save 30%

Dri Seats

If you’re tired of sweaty, smelly and stained seats after your runs then you have to check out the car seat covers made specifically for runners from driseats.

DriSeats waterproof seat covers are designed specifically for runners. Unlike towels, they are 100% waterproof and easily fit over your entire seat so you don’t have any missed spots.

Plus, they are super easy to slide over your seat so it’s ready in seconds and they are machine washable so they are easy to clean and be ready for your next run.

You can head to driseats.com and use code RC20 to get 20% off first order