The Natural Running Network

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 →

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 →

Read more →

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? 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 →

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… 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? 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! 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 →

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 →

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 →

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 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 →

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? 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 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 →

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 →

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 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 →

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 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 →

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 →

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 – 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 →

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 →

Everywhere you turn these days you’ll find CBD for sale the acronym for “cannabidiol”. CBD is the active ingredient derived from a cannabis plant, yes, Marijuana .  Over the past half decade, marijuana dispensaries have cropped up all over the country. The medicinal benefits prove to reduce stress, improve sleep, reduce inflammation and pain associated…Read more →

There is much controversy that surrounds the choice of running shoes and how they may or may not protect you from injury. Some say they won’t run on pavement because it hurts their knees or gives them shin splints. In this interview, I speak with Dr Emily Splichal a world renowned board certified Podiatrist and…Read more →

Two of the Fittest Women in the World Some may argue, that the fittest athletes on the planet are CrossFit athletes.  I am not going to argue for or against the prospect.  What I will defend is that Lauren Fisher and Jen Ryann have shown the world on many occasion that they belong on the…Read more →

Things suck these days if you yearn to compete.  The Corona Virus has everyone around the world in lock down mode.  Finding an outlet for your competitive drive has been a challenge onto itself this entire year.  With so many race companies struggling to stay afloat, not many have given a care for the athletes,…Read more →

Breathing – Best practices for performance! Everyone has at one time or another, pondered the idea: What would be the best way to breathe while running?  There are so many opinions on the subject, it’s no wonder so many are confused.  Veejay Jones – Elite OCR athlete and I (Richard Diaz) thought it would be…Read more →

Coach Diaz and Elite OCR Athlete Veejay Jones share details of their OCR Performance Project a virtual group training program for aspiring Spartan competitors.  Aside from this, Coach Diaz also shares some insights into his freshly released book- TRAINING THE DARK SIDE. This book is a great read for any endurance athlete hoping to better…Read more →

Everyone is locked down and could use some non contact human interaction right now. Veejay Jones (pro obstacle course athlete) and I Richard Diaz (his coach). Discuss current affairs, home exercise options and what’s the best treadmill to buy for your budget. How about training on the cheap? An equipment purchase under $250 and 5…Read more →

The Dark Horse program is a highly innovative approach to training for CrossFit and other High Intensity competitions.  Behind the research Coach Diaz has invested in anaerobic metabolism and lactate tolerance training, the reveal is Dark Horse II an 8 week training program. The question is often raised, will this type of training be beneficial…Read more →

Who knew?  One day as I was surfing social media, I hear Ryan Atkins mention that Platinum Rig is bringing a 24 hour competition to the states!!!  Like most enthusiasts, I’ve heard of this line of rigs and how formidable they were. Does anyone remember Battle Frog?  They introduced some of these rigs in their…Read more →

Arguably the most reliable ass kick ass piece of cardio equipment, the Concept2 rower, has been embraced for decades in sport.  It has been a staple in Crossfit and now with 2 additional pieces, the Bike and Ski erg these devices are world renowned for delivering a workout that is… shall I say “setting the…Read more →

Will moving Spartan World Championships mark the beginning of the end? Read more →

Here we are at the conclusion of 2019 and change is in the air.  I can recall when Spartan Race first made a splash and inspired millions to get off the couch.  Is it possible that from this movement a new challenge has spawned from this rave?  Enter Hyrox, coined as a functional fitness challenge…Read more →

During this episode VeeJay Jones and Coach Diaz spoke about Running injuries, Training volume, Black toenails and a whole lot more! Read more →

Ever wondered what it would be like to have Coach Diaz provide a Virtual Gait Analysis? With the permission of Mark Falcone, we share the experience with you! Unvarnished conversation between a real life client and Coach Diaz discussing the outcome thus far. Like Mark, a lot of Spartan Race Athletes identify that they have…Read more →

“Coach” Richard Diaz and his protege/client – elite Spartan Pro Veejay Jones. In this The First Episode, we discuss changes in Spartan Race course design leading into the 2020 season.  Big changes are afoot! Standardized distances and number of obstacles.  What are your feelings on this massive change? Are you for or against?  Once that’s…Read more →

If success is a measure of suffering, those who braved the course at the Spartan Lake Tahoe World Championships have much to be proud of.  Alison Haase was successful.  She did not only challenge herself by braving the Ultra beast in weather conditions that caused many to bow out, she went on to take the…Read more →

It is surprising how many athletes i know who are using CBD’s for a variety of reasons. The more I investigated the more I came to realize that CBD’s are nature’s anti-inflammatory solution and that is only the tip of the iceberg! This episode is a very in depth interview with Jay O’Hare founder of…Read more →

Before you freak out, no, I am not turning tail on OCR or endurance training programs!  If you follow my work, you know that recently I developed a program in collaboration with Ryan Fischer an extremely talented CrossFit Athlete.  This program has been out for a mere 5 weeks and meeting with rave responses.  An…Read more →

Charlie Engle is one of, if not the most entertaining guests we’ve ever had on this podcast and generally has incredible stories to tell. Story telling aside, Charlie Engle has hitched his wagon to The Spartan Trail Running Series. Few are aware of this trail running addition to Spartan Race. If you love to run…Read more →

Hunter McIntyre was the hero of Spartan Racing. He brought color and attitude to the competitions and basically made things fun. Today he has retooled his skills with focus on an attempt at The CrossFit Games. He needed a miracle to get in, he needed to become a different type of athlete to even have…Read more →

What happens when you mix one badass CrossFit athlete with Coach Diaz in The Secret Lab?  Answer: You get a hybrid training program that is sure to set the CrossFit community on fire!  I know what you’re thinking… Coach Diaz and CrossFit?  Had you asked me a year ago if this were ever likely to…Read more →

There is a reason why your grip fails you and your back hurts when you carry a heavy bag or bucket up a mountain. In this interview I discuss this and many other entertaining topics that have to do with making YOU a better Spartan or OCR Athlete. Julien Pineau, is a world renowned Human…Read more →

I have always believed that a solid runner will always have a fighting chance as an elite in the sport of OCR. Nell Rojas came on the scene mostly out of peer pressure from her friends many of whom are elites in the sport. The conundrum for Nell is, does she take her eye off…Read more →

I had to think long and hard before posting this particular episode because, for some, it may seem a bit “infomercial-ish”. Once I started the edit process, it occured to me that this is information that many of you may appreciate hearing in that explains a few projects that we have in the works. If…Read more →

The 2019 Spartan Race season is warming up and most of the elite field are paying pretty close attention on the competition to try and get a sense of who to watch for. In previous years, there had been a stir of optimism regarding the potential of one young athlete-VeeJay Jones. At the conclusion of…Read more →