Bart Yasso, the Mayor of Running, talks about his 40 years as a runner, his 29 years working at Runner’s World, his hard-won training tips, and how much has changed in the sport. (1:45)Shalane Flanagan and her coauthor Elyse Kopecky talk about their new book, Run Fast, Eat Slow with our food and nutrition editor, Heather Mayer Irvine. They also share their favorite smoothie recipe from the book. (37:51) In the Kick, we break down how much salt runners really need (especially when it is hot out), why racing a mile is so great, and the surprising way one runner picked up her first marathon win. (52:58)Check out our show page here. Follow us on Twitter (@rwaudio) and Facebook (Runner's World Audio). This week’s show is sponsored by Casper. Get $50 toward any mattress purchase by visiting Casper.com/run and using promo code RUN. (Terms and Conditions Apply.)