The Natural Running Network

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Running is the most popular recreational activity in the world. More people run to achieve fitness than any other medium of exercise. Unfortunately, over 70% of the running community is injured due to improper training and running form. The Natural Running Network addresses these issues and provides highly relevant tips to help runners stay healthy. We also interview luminaries from the endurance world including but not limited to Obstacle Course Racing, Triathletes, Ultra-Marathon runners, Obstacle racers cyclists and all the support systems and professionals tied to these sports.

Richard Diaz


    • Jun 1, 2023 LATEST EPISODE
    • infrequent NEW EPISODES
    • 48m AVG DURATION
    • 271 EPISODES

    4.6 from 44 ratings Listeners of The Natural Running Network that love the show mention: ocr training, running and ocr, clinics, obstacle, spartan, endurance, runner, hunter, performance, athletes, make sure, informative and entertaining, order, changed, check, better, huge, listeners, information, game.



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    Latest episodes from The Natural Running Network

    Interview with The Movement Advocate, Dr. Steve Capobianco

    Play Episode Listen Later Jun 1, 2023 53:08


    If you do not know how to identify and even become a first responder to overuse injuries your athletes deal with, you have no business leading them as their coach. I learned this early and have become a staunch follower in all facets of these concerns and how best to meet them with incredible solutions,…Read more →

    Interview with The Movement Advocate – Dr. Steve Capobianco Cofounder of RockTape.

    Play Episode Listen Later Jun 1, 2023


    If you do not know how to identify and even become a first responder to overuse injuries your athletes deal with, you have no business leading them as their coach. I learned this early and have become a staunch follower in all facets of these concerns and how best to meet them with incredible solutions,…Read more →

    The Principles of Movement and Energy Efficiency

    Play Episode Listen Later May 7, 2023 75:05


    Will Chung, grandson to the late creator of Soo Bahk Do, a Korean style of martial arts is respected as one of the great movement experts of our time. We recently learned of our connection through family and realized the synergy of thought we also shared in our training philosophy. Anyone who aspires to improve…Read more →

    The Principles of Movement and Energy Efficiency

    Play Episode Listen Later May 7, 2023


    Will Chung, grandson to the late creator of Soo Bahk Do, a Korean style of martial arts is respected as one of the great movement experts of our time. We recently learned of our connection through family and realized the synergy of thought we also shared in our training philosophy. Anyone who aspires to improve…Read more →

    Defining The Hybrid Athlete

    Play Episode Listen Later Mar 29, 2023 43:53


    Read more →

    Defining The Hybrid Athlete

    Play Episode Listen Later Mar 29, 2023


    Read more →

    Minimal Running Shoes... an Interview with Steven Sashen

    Play Episode Listen Later Dec 26, 2022 66:24


    Steven Sashen is the CEO and Co-founder of Xero Shoes, a company dedicated to the design of minimal running shoes and the belief that as close to barefoot in all we do is healthier and promotes longevity. It is a rare opportunity to find a running shoe manufacture who refuses to bend to trendy designs… Read more → The post Minimal Running Shoes… an Interview with Steven Sashen appeared first on The Natural Running Network.

    Minimal Running Shoes… an Interview with Steven Sashen

    Play Episode Listen Later Dec 26, 2022


    Steven Sashen is the CEO and Co-founder of Xero Shoes, a company dedicated to the design of minimal running shoes and the belief that as close to barefoot in all we do is healthier and promotes longevity. It is a rare opportunity to find a running shoe manufacture who refuses to bend to trendy designs…Read more →

    If Kipchoge ran BAREFOOT?

    Play Episode Listen Later Nov 3, 2022 47:01


    If Kipchoge ran BAREFOOT? Nike had invested a fortune to bring one of their Elite runners to the finish line of a marathon in under 2 hours. Elide Kipchoge did just that! Of course, Nike Monopolized on the event by creating a special racing shoe for him to wear which will pay them back 1000…Read more →

    If Kipchoge ran BAREFOOT?

    Play Episode Listen Later Nov 3, 2022 47:01


    If Kipchoge ran BAREFOOT? Nike had invested a fortune to bring one of their Elite runners to the finish line of a marathon in under 2 hours. Elide Kipchoge did just that! Of course, Nike Monopolized on the event by creating a special racing shoe for him to wear which will pay them back 1000… Read more → The post If Kipchoge ran BAREFOOT? appeared first on The Natural Running Network.

    Interview with Rylan Schadegg

    Play Episode Listen Later Sep 30, 2022 61:05


    Hard to believe but yes it's true! I did an interview after a long break from podcasting.  I said I wouldn't do it unless I found someone interesting to chat with.  So… I reached out to Rylan Schadegg, someone I think is worth a look.  A fierce competitor new on the OCR and functional fitness… Read more → The post Interview with Rylan Schadegg appeared first on The Natural Running Network.

    Interview with Rylan Schadegg

    Play Episode Listen Later Sep 30, 2022 61:05


    Hard to believe but yes it's true! I did an interview after a long break from podcasting.  I said I wouldn't do it unless I found someone interesting to chat with.  So… I reached out to Rylan Schadegg, someone I think is worth a look.  A fierce competitor new on the OCR and functional fitness…Read more →

    Time Trial Tips for Runners

    Play Episode Listen Later Jul 4, 2022 35:15


    Time Trial Tips for Runners… In most training plans runners follow, rarely do you see Time Trials. Blue Benadum and Richard Diaz felt that it's a topic that runners should understand and employ in their training. How to do it, when to do and why to do them is covered here in this episode! In… Read more → The post Time Trial Tips for Runners appeared first on The Natural Running Network.

    Time Trial Tips for Runners

    Play Episode Listen Later Jul 4, 2022 35:15


    Time Trial Tips for Runners… In most training plans runners follow, rarely do you see Time Trials. Blue Benadum and Richard Diaz felt that it's a topic that runners should understand and employ in their training. How to do it, when to do and why to do them is covered here in this episode! In…Read more →

    Who is Richard Diaz?

    Play Episode Listen Later Feb 6, 2022 43:46


    Who is Richard Diaz? it's difficult to put a label on him and he would prefer you don't. His notoriety is earned through his success as a coach and sports clinician and yes, he has written a few books. All the same he doesn't like to be defined exclusively for these accomplishments. He has exceeded… Read more → The post Who is Richard Diaz? appeared first on The Natural Running Network.

    Who is Richard Diaz?

    Play Episode Listen Later Feb 6, 2022 43:46


    Who is Richard Diaz? it's difficult to put a label on him and he would prefer you don't. His notoriety is earned through his success as a coach and sports clinician and yes, he has written a few books. All the same he doesn't like to be defined exclusively for these accomplishments. He has exceeded…Read more →

    OCR for Beginners

    Play Episode Listen Later Jan 21, 2022 56:06


    OCR for Beginners! There is so much to know and learn if you've never participated in a Spartan race or any other OCR event, such as Tough Mudder, Savage Race. The first thing you should know is that they are addicting! It seems people can't get enough of them, almost to a fault. In OCR… Read more → The post OCR for Beginners appeared first on The Natural Running Network.

    OCR for Beginners

    Play Episode Listen Later Jan 21, 2022 56:06


    OCR for Beginners! There is so much to know and learn if you've never participated in a Spartan race or any other OCR event, such as Tough Mudder, Savage Race. The first thing you should know is that they are addicting! It seems people can't get enough of them, almost to a fault. In OCR…Read more →

    Tired of getting injured doing OCR Races?

    Play Episode Listen Later Jan 16, 2022 35:21


    dip's OCR Run Clinic recap Tired of getting injured doing OCR Races? OCR Run Clinic Recap Tired of getting injured doing OCR Races? A few things you can depend on, the sky is blue, grass is green and OCR athletes get injured. Out of love for participation in Spartan races and other OCR events, many… Read more → The post Tired of getting injured doing OCR Races? appeared first on The Natural Running Network.

    Tired of getting injured doing OCR Races?

    Play Episode Listen Later Jan 16, 2022


    dip's OCR Run Clinic recap Tired of getting injured doing OCR Races? OCR Run Clinic Recap Tired of getting injured doing OCR Races? A few things you can depend on, the sky is blue, grass is green and OCR athletes get injured. Out of love for participation in Spartan races and other OCR events, many…Read more →

    Running Naturally - Dealing with Injuries

    Play Episode Listen Later Jan 3, 2022 40:48


    If you run, you had to have been dealing with injuries and follow the concepts and rationale for shifting to “Running Naturally”.  Odd's are you have been working at it, changed to a more minimal design in shoe selection and through it all, thus far, you've come up lame! Injury, frustration yet still feeling you… Read more → The post Running Naturally – Dealing with Injuries appeared first on The Natural Running Network.

    Running Naturally – Dealing with Injuries

    Play Episode Listen Later Jan 3, 2022


    If you run, you had to have been dealing with injuries and follow the concepts and rationale for shifting to “Running Naturally”.  Odd's are you have been working at it, changed to a more minimal design in shoe selection and through it all, thus far, you've come up lame! Injury, frustration yet still feeling you…Read more →

    New Years Resolution Solutions!

    Play Episode Listen Later Dec 31, 2021 55:35


    Planning on setting new goals for the New Year? We set out to help you avoid common pitfalls so you can avoid inevitable failure! We cover 10 bad idea's and 10 common approaches and conclude by adding our own spin on what steps to take to help you ensure your success! Read more → The post New Years Resolution Solutions! appeared first on The Natural Running Network.

    New Years Resolution Solutions!

    Play Episode Listen Later Dec 31, 2021 55:35


    Planning on setting new goals for the New Year? We set out to help you avoid common pitfalls so you can avoid inevitable failure! We cover 10 bad idea's and 10 common approaches and conclude by adding our own spin on what steps to take to help you ensure your success!Read more →

    Running Road VS. Trail - The Dangers and Benefits

    Play Episode Listen Later Dec 8, 2021 49:54


    Running Road VS. Trail So many athletes tell us they don't like running on road because its hard on their bodies. Is it the surface we choose to run on or something more? Coach Diaz sheds light and his opinion on the choice between Trail Running and Road Running. We will also offer some insights… Read more → The post Running Road VS. Trail – The Dangers and Benefits appeared first on The Natural Running Network.

    Running Road VS. Trail – The Dangers and Benefits

    Play Episode Listen Later Dec 8, 2021


    Running Road VS. Trail So many athletes tell us they don't like running on road because its hard on their bodies. Is it the surface we choose to run on or something more? Coach Diaz sheds light and his opinion on the choice between Trail Running and Road Running. We will also offer some insights…Read more →

    Boost Speed and Endurance with The Flow Method

    Play Episode Listen Later Nov 6, 2021 60:54


    Regardless if you are a runner, Obstacle course athlete, Hyrox or even Crossfit, The FLow Method of training will boost your tolerance to fatigue and build your capacity to deal with lactate production, who many see as performance killer. This conversation revolves around Richard Diaz's recent book, Training the Dark Side. Our goal is to… Read more → The post Boost Speed and Endurance with The Flow Method appeared first on The Natural Running Network.

    Boost Speed and Endurance with The Flow Method

    Play Episode Listen Later Nov 6, 2021 60:54


    Regardless if you are a runner, Obstacle course athlete, Hyrox or even Crossfit, The FLow Method of training will boost your tolerance to fatigue and build your capacity to deal with lactate production, who many see as performance killer. This conversation revolves around Richard Diaz's recent book, Training the Dark Side. Our goal is to…Read more →

    Over Trained... Over Reaching? How to self-diagnose

    Play Episode Listen Later Oct 17, 2021 51:43


    Over Trained? How to self-diagnose. Can you tell when you are over reaching with your training before it's too late? It is a problem. Many athletes do not know when to say when, what is enough or when is it too much. There is nothing worse than putting in too much work only to be… Read more → The post Over Trained? How to self-diagnose appeared first on The Natural Running Network.

    Over Trained? How to self-diagnose

    Play Episode Listen Later Oct 17, 2021


    Over Trained? How to self-diagnose. Can you tell when you are over reaching with your training before it's too late? It is a problem. Many athletes do not know when to say when, what is enough or when is it too much. There is nothing worse than putting in too much work only to be…Read more →

    The 1% Factor – How to accelerate your performance

    Play Episode Listen Later Aug 6, 2021 58:57


    The 1% Factor – How to accelerate your performance reveals what you can do to provide in the words of Sir Dave Brailsford “the Aggregation of Marginal Gains.” These solutions are so simple it's hard to believe they would have such profound improvements over your training. And not just in sport but in everything you… Read more → The post The 1% Factor – How to accelerate your performance appeared first on The Natural Running Network.

    The 1% Factor – How to accelerate your performance

    Play Episode Listen Later Aug 6, 2021 58:57


    The 1% Factor – How to accelerate your performance reveals what you can do to provide in the words of Sir Dave Brailsford “the Aggregation of Marginal Gains.” These solutions are so simple it's hard to believe they would have such profound improvements over your training. And not just in sport but in everything you…Read more →

    EVERYTHING YOU'VE EVER WANTER TO KNOW ABOUT… HEART RATE TRAINING

    Play Episode Listen Later Jul 16, 2021 77:44


    Everything you've ever wanted to know about heart rate training (but were afraid to ask). Let's face it, it's complicated business to truly understand how, why and when as it relates to heart rate. Not to mention, knowing what heart rate you should be following for it to be effective for you! As it so… Read more → The post EVERYTHING YOU'VE EVER WANTER TO KNOW ABOUT… HEART RATE TRAINING appeared first on The Natural Running Network.

    EVERYTHING YOU'VE EVER WANTER TO KNOW ABOUT… HEART RATE TRAINING

    Play Episode Listen Later Jul 16, 2021 77:44


    Everything you've ever wanted to know about heart rate training (but were afraid to ask). Let's face it, it's complicated business to truly understand how, why and when as it relates to heart rate. Not to mention, knowing what heart rate you should be following for it to be effective for you! As it so…Read more →

    Running Shoes… Which is right for me?

    Play Episode Listen Later Jul 11, 2021 74:32


     Running Shoes… Which is right for me? It's the most complex question asked of me as a coach. There is really no definitive choice that can be recommended.  If you are well informed regarding foot function, the potential for running related injuries and the causes, providing advice here can be a slippery slope! It's the most… Read more → The post Running Shoes… Which is right for me? appeared first on The Natural Running Network.

    Running Shoes… Which is right for me?

    Play Episode Listen Later Jul 11, 2021 74:32


     Running Shoes… Which is right for me? It's the most complex question asked of me as a coach. There is really no definitive choice that can be recommended.  If you are well informed regarding foot function, the potential for running related injuries and the causes, providing advice here can be a slippery slope! It's the most…Read more →

    Questions and Answers for OCR and Endurance Athletes

    Play Episode Listen Later Jul 2, 2021 85:15


    Join Coach Diaz The Natural Running Networks new Co-Host Leah Duhon “Princess Leah” a highly talented Ninja and OCR athlete in her own right. This episode was open to the audience, Questions and Answers for OCR and Endurance Athletes from those who had questions regarding a variety of topics related to racing and training. We… Read more → The post Questions and Answers for OCR and Endurance Athletes appeared first on The Natural Running Network.

    Questions and Answers for OCR and Endurance Athletes

    Play Episode Listen Later Jul 2, 2021 85:15


    Join Coach Diaz The Natural Running Networks new Co-Host Leah Duhon “Princess Leah” a highly talented Ninja and OCR athlete in her own right. This episode was open to the audience, Questions and Answers for OCR and Endurance Athletes from those who had questions regarding a variety of topics related to racing and training. We…Read more →

    THE LA SPEED PROJECT – RUN FROM LA TO VEGAS

    Play Episode Listen Later May 28, 2021 43:44


    The Relay event with one rule… Get to Vegas on foot faster than everyone else! The LA Speed Project was the brain child of Blue Benadum and a few of his friends. The conversation went a little like this: “What do you say we do a relay to Vegas? Ok, as long as we do… Read more → The post THE LA SPEED PROJECT – RUN FROM LA TO VEGAS appeared first on The Natural Running Network.

    THE LA SPEED PROJECT – RUN FROM LA TO VEGAS

    Play Episode Listen Later May 28, 2021


    The Relay event with one rule… Get to Vegas on foot faster than everyone else! The LA Speed Project was the brain child of Blue Benadum and a few of his friends. The conversation went a little like this: “What do you say we do a relay to Vegas? Ok, as long as we do…Read more →

    What is Training The Dark Side?

    Play Episode Listen Later May 16, 2021 26:45


    Yes, I have been interviewed on the topic of Training The Dark Side before. However, this explanation, in my opinion is the most comprehensive view and rationale for why this training is so effective. Blue Benadum is an elite Marathon runner. He has embraced the concepts of Flow training and in fact, he has decided… Read more → The post What is Training The Dark Side? appeared first on The Natural Running Network.

    What is Training The Dark Side?

    Play Episode Listen Later May 16, 2021 26:45


    Yes, I have been interviewed on the topic of Training The Dark Side before. However, this explanation, in my opinion is the most comprehensive view and rationale for why this training is so effective. Blue Benadum is an elite Marathon runner. He has embraced the concepts of Flow training and in fact, he has decided…Read more →

    How to get to the Boston Marathon

    Play Episode Listen Later May 2, 2021 60:23


    The Boston Marathon is arguably the most prestigious running event in the United States and possibly the world. Qualifying for Boston is no easy task. I have a conversation with a friend Blue Benadum a highly successful runner who has run Boston 6 times and set a personal best of 2:23 at this event. He… Read more → The post How to get to the Boston Marathon appeared first on The Natural Running Network.

    How to get to the Boston Marathon

    Play Episode Listen Later May 2, 2021 60:23


    The Boston Marathon is arguably the most prestigious running event in the United States and possibly the world. Qualifying for Boston is no easy task. I have a conversation with a friend Blue Benadum a highly successful runner who has run Boston 6 times and set a personal best of 2:23 at this event. He…Read more →

    Interview with Nicole Mericle OCR Pro

    Play Episode Listen Later Mar 5, 2021 43:49


    I wanted to have a candid conversation with Nicole Mericle, not so much about her recent win at The Jacksonville Spartan Race which was spectacular by the way. My interest is in her new formation of The Dream Team and The OCR Women's Development Team. This is a first in the sport and I for… Read more → The post Interview with Nicole Mericle OCR Pro appeared first on The Natural Running Network.

    Interview with Nicole Mericle OCR Pro

    Play Episode Listen Later Mar 5, 2021 43:49


    I wanted to have a candid conversation with Nicole Mericle, not so much about her recent win at The Jacksonville Spartan Race which was spectacular by the way. My interest is in her new formation of The Dream Team and The OCR Women's Development Team. This is a first in the sport and I for…Read more →

    Introducing Hildervat – the new OCR series

    Play Episode Listen Later Feb 22, 2021 97:40


    As we all hope, we're rounding the turn on this insidious pandemic and the summer to fall seasons busting at the seams with races clamoring to occupy what few weekends left for the 2021 season.  Through all of this turmoil, it appears that another event producer is emerging on the obstacle course racing scene.  HILDERVAT… Read more → The post Introducing Hildervat – the new OCR series appeared first on The Natural Running Network.

    Introducing Hildervat – the new OCR series

    Play Episode Listen Later Feb 22, 2021 97:40


    As we all hope, we're rounding the turn on this insidious pandemic and the summer to fall seasons busting at the seams with races clamoring to occupy what few weekends left for the 2021 season.  Through all of this turmoil, it appears that another event producer is emerging on the obstacle course racing scene.  HILDERVAT…Read more →

    Training The Dark Side Review, Does it Work?

    Play Episode Listen Later Jan 27, 2021 53:43


    Training the Dark Side – Does it really work? A revolutionary approach to training that has shown to be highly effective for a variety of athletic pursuits. Richard Diaz, author and host of this podcast, decided to reach our to Larry Caldwell an enthusiastic Spartan Race competitor who has taken on the project to see… Read more → The post Training The Dark Side Review, Does it Work? appeared first on The Natural Running Network.

    Training The Dark Side Review, Does it Work?

    Play Episode Listen Later Jan 27, 2021 53:43


    Training the Dark Side – Does it really work? A revolutionary approach to training that has shown to be highly effective for a variety of athletic pursuits. Richard Diaz, author and host of this podcast, decided to reach our to Larry Caldwell an enthusiastic Spartan Race competitor who has taken on the project to see…Read more →

    Adrian Bijanda – OCR World Championships

    Play Episode Listen Later Dec 20, 2020 53:05


    OCW World Championships in 2021, is it going to happen? Who better to share these goings on then the founder of OCRW himself, Adrian Bijanda. It's no secret that 2020 was a bust for virtually every type of mass gathering all over the world, Obstacle Course Racing was no exception. Leading into 2021 with hope… Read more → The post Adrian Bijanda – OCR World Championships appeared first on The Natural Running Network.

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