This is for the 5k runners who have been at it for a while but want to see if they can run their fastest time Running a faster 5K isn’t just about training harder—it’s about training smarter. In this episode, discover advanced strategies to cut seconds, even minutes, off your time. Learn how to reframe your mental approach to racing, why strides and sprints matter more than you think, and how race-specific training can push you past your limits. Whether you’re chasing a sub-16 or simply want to ...
Jan 13, 2025•12 min•Season 5Ep. 44
Find out how to use cross-training to enhance your running and avoid injuries. Runners, how do you feel about this statement? Cross-training for the majority of your training will not help you run your fastest marathon. But in that same breath cross-training can also be a game-changer for runners—but only if used correctly. Confusing? Yeah that’s how I was before I made this episode. But in this episode, I break down the science and strategy behind cross-training, including what it is, why it ma...
Jan 09, 2025•19 min•Season 7Ep. 27
What’s the best way to breathe while running? We finally break it down. Breathing isn’t just a reflex—it’s a game-changer for runners. In this episode, we explore the overlooked power of breath in optimizing your running performance and recovery. Discover why nose breathing may slow you down, how syncing your breath with your steps can stabilize your energy, and when mouth breathing becomes critical. Plus, hear insights on adapting your breathing to different conditions, from dusty environments ...
Jan 06, 2025•9 min•Season 5Ep. 43
Your running form could make or break your next race, fixing it could be easier than you think. Fixing your running form could be the easiest way to run faster, longer, and with less effort. This episode simplifies the myths about foot strike, stride length, and posture, replacing them with actionable advice to help you improve efficiency and reduce injuries. Whether you’re a casual jogger or a seasoned racer, these six form fixes will change how you run for good. Key Takeaways: Running form isn...
Dec 29, 2024•10 min•Season 7Ep. 26
Why is planning next year’s runs about more than just resolutions? This episode dives into 43 hard-earned lessons that every runner—and even non-runners—can use to improve their approach to life, fitness, and goal-setting. Discover the power of reflection, the secrets to sustainable training, and the strategies that help balance effort, health, and happiness. Whether you’re a beginner or a seasoned athlete, you’ll find insights to take your running and personal growth to the next level. Key Take...
Dec 23, 2024•13 min•Season 7Ep. 25
Are your runs in the sweet spot or the danger zone? Understanding how to optimize your running training is key to improving performance and avoiding setbacks. This episode dives deep into the often misunderstood Gray Zone, explaining what it is, why it can hinder progress, and when it might actually help. Learn the science behind heart rate zones, the importance of balancing effort, and practical tips to avoid common training mistakes—all while keeping your runs fun and productive. Timestamps [0...
Dec 21, 2024•10 min•Season 5Ep. 42
Why does this runner loop a soccer field instead of exploring scenic trails? Learn how simple habits and small daily changes can transform your running performance. From breaking mental barriers to establishing a consistent training routine, this episode shares actionable insights from a runner striving to go sub-3 hours. Whether you're training for a marathon or just starting, these tips will help you become a smarter, more resilient athlete. Key Takeaways Simple habits like running the same ro...
Dec 17, 2024•9 min•Season 7Ep. 24
Are you really racing the distance at your highest potential? How much do you need to suffer? And what does it take to race a 5k? At your peak effort and intelligence, stick around, don't worry, because I'm going to answer all those questions and more by giving you my top 12, 12 tips on racing the 5k that I've learned from my experience, research, and talking with all of the experts on the 5k. Running your best 5K takes more than just lacing up your shoes—it’s about training smarter, not harder....
Dec 10, 2024•19 min•Season 7Ep. 23
Every time you skip recovery, you’re leaving future progress on the table. What if your running habits could change your life? In this episode, you’ll discover how structure and pacing can unlock both physical and mental breakthroughs. Greg Pearson, a former pro soccer player turned running coach, shares the mindset shifts, recovery strategies, and training practices that have helped him and his athletes consistently improve. Learn what it takes to make running sustainable for life, not just a s...
Dec 03, 2024•22 min•Season 7Ep. 22
Imagine running faster and stronger but with less effort and all from one small adjustment. What is it? Increasing your run cadence - But how do you actually do it? Listen on to find out. Discover how to unlock your full running potential with one small yet powerful adjustment—your cadence. Learn why it matters for efficiency, injury prevention, and speed, and explore 18 proven strategies to improve it at your own pace. From beginner-friendly tweaks like stride shortening to advanced drills and ...
Nov 26, 2024•19 min•Season 7Ep. 20
Want to make every run feel a little easier? Try this approach for 1% better results. In this episode, you’ll learn why small, intentional adjustments in your training can create massive improvements in the long run. From understanding the science behind beta-alanine as an endurance booster to rethinking the way you approach fartlek workouts, this session covers the incremental changes that lead to 1% daily gains. Plus, you’ll learn why choosing the right weather app matters more than you might ...
Nov 19, 2024•15 min•Season 7Ep. 20
Training inconsistently? Here’s how that might be holding back your race goals. In this episode, we dive into what separates fast runners from the fastest: consistency. Learn from Audrey’s journey to shave time off her 5K and uncover what training habits might be keeping you from your personal best. We’ll cover her favorite dynamic warm-ups, interval tips, and lifestyle tweaks to keep you injury-free and consistently on track for your goals. Whether you're an elite runner or just getting started...
Nov 12, 2024•14 min•Season 7Ep. 19
Are you too mindful on your runs? It might be time to dial it back. I dive into the surprising downside of being too mindful during your runs and how it can disrupt your flow and performance. We explore the fine line between conscious awareness and muscle memory, revealing how to harness mindfulness effectively without letting it derail your progress. Learn how to find the right balance and implement techniques that keep you in the zone, effortlessly improving your running experience. TIMESTAMPS...
Nov 05, 2024•12 min•Season 7Ep. 18
What if running farther wasn’t about speed, but strategy? In this episode, we dive into the essential strategies to keep you running stronger and longer, without the burnout. Learn the time-tested techniques that focus on stamina over speed, including how to prevent injuries, fuel your body effectively, and make the right adjustments in your routine. These tips will help you push through barriers and become a more resilient runner, all while feeling fresher on every run. Whether you're preparing...
Oct 29, 2024•56 min•Season 7Ep. 17
Is it possible to run faster with a low heart rate? Here's how it works. Download the free 1% Better runner 30 day plan to run faster with a low heart rate Want to take your running to the next level while avoiding burnout? This will help you. In this episode, you'll join me on a journey through Zone 2 training—learning how to build endurance, improve speed, and keep your heart rate in check. We’ll dive into the details of low heart rate training, covering everything from warm-ups to ideal fueli...
Oct 22, 2024•16 min•Season 7Ep. 16
This is how 1% incremental changes and an Olympic mindset can make you a stronger runner—at any level. In this episode, we dive into what it truly takes to become a better runner, not just through physical training but by harnessing a purpose-driven mindset. Roberto shares his journey as an Olympic athlete, the key lessons he’s learned about resilience, and why finding your “why” is essential to overcoming the hurdles in training. Whether you’re a beginner or a seasoned runner, Roberto’s advice ...
Oct 15, 2024•20 min•Season 5Ep. 41
Watch and read this here How do you feel after this sentence; "Running isn’t a real sport because real sports require skill" Is running really just a challenging competition with yourself? Does an activity like bowling take more skill than running? Does that make it harder to do?! In this episode, we’re getting extra existential on this one and going deep down the rabbit hole of the “difficulty” or running Whether you're a seasoned marathoner or a casual jogger, understanding the balance between...
Oct 08, 2024•17 min•Season 6Ep. 10
Ever wondered what the perfect running shoe feels like? Let me tell you about mine. In this episode, you’ll discover the gear that’s transforming my runs, including my favorite all-around running shoe, an unexpected heart rate monitor upgrade, and a singlet designed to stay in place no matter how fast you go. I’ll explain why the Altra Escalante 3 shoe is my top choice for daily runs and why the CoosPro Optical Arm Band HR Monitor is a serious competitor to chest straps. Plus, I’ll dive into the...
Oct 02, 2024•9 min•Season 7Ep. 17
Want to run your fastest marathon at 60? Here’s how Ron did it. In this episode, you’ll discover how a 64-year-old marathoner has completed 82 marathons by focusing on consistency, recovery, and mindset. Learn how you can apply the same principles to improve your own running performance, no matter your age. We explore why age is just a number, how small tweaks in your daily habits can make big differences, and why embracing a long-term view will help you reach your running goals. Notable Quotabl...
Sep 30, 2024•19 min•Season 5Ep. 40
Imagine a tool that could instantly upgrade your running game—here it is. As a bonus, we’ll explain Vo2 Max for running to you simply. In this episode, discover how to turn your VO2 max workouts from frustrating guesswork into precision training that delivers real results. You’ll learn how to use a simple yet powerful tool to nail your paces, avoid common mistakes, and build a training strategy that works for your specific goals. This isn’t just about running faster—it's about understanding the ...
Sep 24, 2024•36 min•Season 7Ep. 15
Watch and read this here The following African proverb is cliche, but cliche for a reason “Want to fast - go alone Want to go far - go together” In this episode, you will be convinced whether training in a group or training solo is the best thing for you. Explore the unique benefits of each training style, from the control and focus of solo runs to the motivation and community support found in group training. Whether you're an introvert who cherishes alone time or someone who thrives on social e...
Sep 10, 2024•21 min•Season 6Ep. 9
Ever wonder how just 1% better daily can transform your running journey? In this episode, you’ll learn the art of becoming 1% better... every single day... for a decade. We dive deep into the mindsets, strategies, and core principles that transform running into a powerful tool for growth in every part of your life. You’ll discover how to pick the right races, stay consistent despite life’s inevitable interruptions, and leverage biohacking techniques to optimize your performance. The goal? To mak...
Aug 27, 2024•12 min•Season 7Ep. 14
Watch & Read This Here Looking for a cheat code to get pretty fit without suffering? Welcome to the easiest of the hard workout sessions for runners: the 12x400 interval workout. In this episode, you'll dive into the 12x400 interval workout, a powerful tool for any runner looking to improve their speed, endurance, and overall performance. We break down the science behind this workout, explain why it's so effective, and show you how to implement it into your training. Whether you're aiming fo...
Aug 13, 2024•30 min•Season 5Ep. 39
Watch and Read This Episode Here This is the toolkit that you need to understand everything about strength training so you can perform your best. Strength training like most things in life is super confusing and nuanced. Information is everywhere and with so many options and variations depending on each person. It’s no wonder why us runners tend to get overwhelmed. In this episode, we (me and a medical sports professional named Sam Shearman who is also the founder of the run strength app 10W2S) ...
Jul 30, 2024•39 min•Season 5Ep. 38
Curious if you're using the best method for your training? Find out now! At some point or another, you've been told by your training plan, smartwatch or coach to train by effort, pace and or heart rate. But have you stopped to consider if one is better than the other? If so, does the situation matter when you use the one or the other? Is there another thing that you might not know about that could be even better? Well, you are in luck because, in this episode, you'll find out the answers to all ...
Jul 16, 2024•21 min•Season 6Ep. 8
The what, why, when and how of tempo runs so you can beast out on your next race (or just run comfortably faster and get better at it… sometimes) Tempo runs are essential for boosting your race times and daily running routine. They are a critical bridge between aerobic endurance efforts (80% easy running) and high-intensity training (20% hard running). I'll go deep into how tempo runs will transform your running efficiency, mental resilience, and overall fitness from 5k fun runners to marathon a...
Jul 02, 2024•30 min•Season 5Ep. 37
Watch and Read This Episode Here Ever wondered how the pros manage running injuries? Find out in this episode! Picture this - you’re a runner and you got hurt. You’re searching the internet for quick hacks and fixes so you can keep running but you just get more confused and don’t know who to trust. In this article, we’ll hopefully cut through the sh*t and make it easy for you to get back on the road of recovery with pro-medical advice. You'll learn three simple steps to fix three common running ...
Jun 18, 2024•29 min•Season 5Ep. 36
Watch & Read it all here Unpopular opinion. I love running in hot weather, extremely hot weather. It feels amazing. I know I'm the minority, but maybe, just maybe, there is some science and merit to training in the heat, the extreme heat versus the extreme cold. Or maybe I'm just crazy. In this episode, my goal is to slightly convince you of whatever you believe in, so the opposite of where your stance is, so that you can try it in your own life and make yourself a better-running human. Time...
Jun 04, 2024•20 min•Season 6Ep. 7
Watch and read this here . The ultimate showdown: Mike Trees takes on AI to create the perfect training plan! In the world of run training, the battle lines between old-school human coaching and high-tech AI guidance are drawn. While AI brings the big guns with its data-crunching skills, delivering precision and convenience, it can't quite replicate the human touch. Coaches are like those wise sheriffs in Western movies who read the room, adapt on the fly, and truly get the emotional lay of the ...
May 21, 2024•40 min•Season 5Ep. 35
Watch and Read This Episode Here If your running sucks, it might be because you're weak AF... just kidding, not really. Look, we all want to be better runners—to run faster for longer and feel like we're cruising while everyone is huddled over a trash can hurling up their GU gels. But here's the hard truth most runners don't want to admit: they are weak. Don't worry—I've got the fix with 10W2S's founder and resident physiotherapist, Sam Shearman. In this episode, I’ll go deeper than I normally d...
May 07, 2024•32 min•Season 5Ep. 34
