Today we're joined by Marathon Nutritionist: Kristy Baumann, Registered Dietician and 13 time marathoner. Whether you're training for your first half marathon or trying to hit a PR in the marathon, or just want longevity in the sport of running what and how you eat can make or break your performance. Today we talk about how to fuel properly through all phases of training, biggest mistakes endurance athletes can make and what to do, as well as how to navigate the added challenges of summer heat a...
Jun 20, 2025•27 min
Whether you're training for a fall marathon, trying to maintain your base, or chasing some summer speed, this episode is all about training smarter, not just harder, in the heat. Today we dive into the physiology of heat training, hydration strategies, mental and physical adaptations, and how to leverage heat as a performance enhancer instead of a performance killer. www.trainmk.com
Jun 10, 2025•24 min
Hybrid training is a fitness approach that combines endurance training (like running, cycling, swimming) with strength training. The goal is to develop cardiovascular endurance, muscular strength, power, and overall athleticism. In this episode, we discuss hybrid training basics, how to maximize both as a beginner and experienced, some examples of weekly setups, and what to know. 🏋🏽♀️ Need help with your training? 🔗 www.trainmk.com...
Jun 06, 2025•17 min
Today we'll be exploring strategic advantages of focusing on shorter races and developing a strong aerobic base and how those are crucial steps toward marathon success. www.trainmk.com
Jun 01, 2025•19 min
One of the most powerful tools in a runner's toolkit: running by feel. Running by feel means pacing and adjusting your effort based on internal cues: breath, heart rate, muscle fatigue, mental focus, instead of external metrics like GPS pace or heart rate data. According to a 2016 study in Frontiers in Physiology , perceived exertion is closely linked to physiological markers like lactate levels and heart rate, making it a reliable indicator of exercise intensity (Marcora et al., 2016). Running ...
May 14, 2025•28 min
Today we're diving into a topic that every athlete, recreational or competitive, has faced at some point: what should you do when you approach a workout in a fatigued state? Maybe you didn’t sleep well or maybe yesterday’s session is still lingering, or maybe you’re just returning to training and everything feels like a grind. So the question becomes: Do you push through? Scale back? Skip it entirely? Let’s unpack it. www.trainmk.com 1:1 Coaching New 5K and Half Marathon Programs on the Moves Ap...
May 06, 2025•15 min
In this episode, I’m sharing my Boston Marathon experience from Hopkinton to Boston. Then we’re diving into the science of fueling and hydration — specifically, electrolyte depletion : what it is, why it matters for performance, and how you can stay ahead of it. Whether you’re training for your first marathon or refining your race-day strategy, this episode is packed with practical tips to help you feel strong, stay balanced, and go the distance. www.trainmk.com @melissa_kendter Burke, L. M., et...
May 01, 2025•25 min
Today’s episode is part of the “Ask Your Coach” series! We kicked things off with a quick life update as I move closer to race day in Boston, then jumped into some rapid-fire questions from the community, including: How to maintain pace late in a race Are energy drinks helpful before long runs or races? The key ingredients to successful coaching Whether you're training for your first 5K, your next half marathon, or aiming to crush another marathon, there’s always room to grow. Take the next step...
Apr 14, 2025•35 min
Do colder temps affect running performance? Throughout this podcast, we'll answer the question of do you run slower in the cold, and offer some tips on how to mitigate that effect during winter training. Train with me on Moves www.trainmk.com/links Research
Feb 08, 2025•12 min
Today we start with an ask your coach question: is heel striking bad? Then we get into how to increase running mileage safely (specifically for distance running). You've probably heard conflicting responses, so today we take a dive into each! • heel striking , over-striding • how to increase running mileage safely 🎙️Rate, review, and subscribe on your podcast app of choice! 📲 trainmk.com ➡️ @melissa_kendter https://pubmed.ncbi.nlm.nih.gov/32813597/ https://pubmed.ncbi.nlm.nih.gov/19197207/...
Jan 21, 2025•27 min
Today we explore more than 10 effective tips for running without getting fatigued. While there's no one-size-fits-all solution for endless energy on your runs, there are proven strategies that can greatly boost your endurance. Tune in as we dive deep into these helpful techniques. Check out the links below if you need guidance with your hybrid training! 👉 Train with me! 📲 @melissa_kendter...
Jan 10, 2025•18 min
Ask your coach series: How to make a running comeback? And are warm-ups really necessary? Whether it was an injury, a major life change or an unplanned extended break that kept you sidelined, now is the time to focus on moving forward with your running! We cover 3 tips for runners making a comeback, AND, why warm-ups are necessary. www.trainmk.com/links
Dec 11, 2024•19 min
Welcome back to an ask your coaches series! I chose the first 3 topics that were given to me, and boy did they pack a punch! Fitness is not black and white, we're all unique individuals, so we broadly tackle one at a time using science-backed information and studies, as well as personal experience from myself and athletes I work with. Let's dive in! 1- getting a defined body, build a well-rounded body 2- getting back into a routine / running post marathon 3- cycle syncing www.trainmk.com...
Dec 04, 2024•41 min
Have you ever ran a half marathon or full marathon and burned out the last few miles? Today we're going to take a deep dive into four ways to improve your fatigue resistance. There are four main variables when it comes to running performance: running economy, lactate threshold, VO2Max, and fatigue resistance. Today we are focusing on that fatigue resistance to better our chances at endurance events, like the marathon. www.trainmk.com
Nov 27, 2024•18 min
Each person's long run will vary depending on your experience level, what you are training for, your goals, or maybe you want to get out there log some miles and build to your running fitness. Either way, there are a few key areas to consider when getting long run ready: mindset, nutrition, and running gear. Today we take a bigger dive into getting your mind ready to cover the distance and build appropriately. Whether you're just starting your running journey, or more experienced, today's podcas...
Nov 06, 2024•36 min
How fitness goals are accomplished relates to the daily behaviors and choices a person makes. Getting moving and continuing to move, like behavior change, is a goal-driven process. The choices we make will either support or detract from the journey. And changing health behaviors becomes a complex and progressive experience influenced by a number of factors that will take effort, but the reward is always great. www.trainmk.com @melissa_kendter...
Oct 23, 2024•22 min
Why should runners strength train? Today we cover some science-backed topics as to why strength training is a vital part of the piece of the puzzle. If you want to because a stronger, faster, and more an ache-free runner, you need to start picking up some weights. But, understanding the why and how is key to sticking with it. www.trainmk.com melissa_kendter
Sep 24, 2024•37 min
Running 26.2 miles, or 42 kilometers, is a big athletic feat that requires preparation, strategic planning, and a well thought out plan tailored to you, so that you have a successful marathon build and remain injury free. We delve into the ins and outs of marathon training, then dive into 8 tips on how to prep, both mentally and physically, to have a successful training cycle. @melissa_kendter Apply for Coaching Go to Supplements to fuel performance : code "melissa"...
Sep 20, 2024•25 min
In today's episode we open up with an athlete's question in regards to shin splits and then take a deep dive into navigating the three pillars of the health triangle to help you unlock your potential with performance and general well-being: physical, mental, and social. www.trainmk.com/links @melissa_kendter
Sep 13, 2024•20 min
Transitioning from the half to the full - what you need to know for beginner marathon training. It's so important to tackle the shorter distances as a runner before jumping into the longer distance races. You’ll sharpen your strength as a runner, sharpen your skills as a runner, sharpen your speed as a runner, so that your in the best shape to go into a half marathon training block to then a full marathon! If you’re ready to tackle that first marathon, I’m supremely happy you’re learning to tran...
Sep 03, 2024•25 min
Training fatigue is a super common component of building mileage whether it’s for a marathon, half marathon or triathlon. We’re requesting that each week the body do just a bit more, which requires breaking the body down to build it up. Theres a fine dance when training for a big endurance event of accumulation of fatigue but then balancing that with proper recovery to keep showing up week after week. So today we delve into marathon training fatigue - when your runs suddenly feel very HARD. Is i...
Aug 22, 2024•26 min
Reframing our mind from food as calories to food as FUEL . Nutrition for runners and hybrid training, and people putting in a lot of work is a complex topic with so many variables, but at the core, the principles remain the same. What makes my body feel good and WHY? How will this help my body recover and how will this help my body perform at its best? Enough nutrient dense foods to help the body repair Enough calories to support your workouts Enough protein to prevent muscle loss Enough fat to ...
Aug 01, 2024•27 min•Ep. 38
When it comes to running, when it comes to fitness, success takes TIME! There is no instant gratification, we have to be in it for the long haul. And with smart, effective training, anyone can make huge leaps in fitness and running performance over a long period of time. So in today's episode we cover just that! www.trainmk.com
Jul 19, 2024•27 min
To train to failure or not? In the quest for physical fitness and muscular development, one controversial topic often emerges in discussions among fitness enthusiasts, gym goers and professionals alike: training to failure. In this podcast we'll explores the scientific evidence surrounding training to failure, what it is, the pros and cons, and examine if it’s the best way to achieve your goals. www.trainmk.com/links @melissa_kendter...
Jul 04, 2024•18 min
Today, we’re breaking down how to preserve muscle mass while training for a half or full marathon—or during periods of high training volume. It is possible to build endurance without sacrificing strength. The goal? To become your strongest, most resilient self— running better, feeling stronger, and reducing your risk of injury along the way. 🏋🏽♀️ Need help with your training? 🔗 www.trainmk.com Resources: https://pubmed.ncbi.nlm.nih.gov/20885197/ https://pubmed.ncbi.nlm.nih.gov/36078489/ http...
Jun 27, 2024•29 min
How Do You Combine Running and Weightlifting? It’s a question that’s become increasingly popular over the past several years—as more runners discover the strength and injury-prevention benefits of lifting, and more lifters recognize that cardio supports heart health, endurance, and recovery. If your goal is well-rounded fitness and long-term health, this is where hybrid training comes into play. Hybrid training isn’t new—it’s essentially concurrent training , blending two different modalities li...
Jun 13, 2024•45 min
Most of us are recreational runners and athletes juggling training with work, family, and everyday responsibilities. In today’s episode, we’re diving into time-saving strategies to help you stay consistent with your running and workouts, even when life gets hectic. We’re also wrapping up with a conversation on the growth mindset —what it is, why it matters, and how adopting it can transform not just your training, but your entire approach to challenges. www.trainmk.com/links...
Jun 05, 2024•17 min
Running itself might be simple - just run! But today we're going to go a bit deeper about running paces, running terms and what they mean such as: easy running, recovery runs, steady state runs, threshold/tempo runs, and VO2Max runs, so that you can maximize your efforts. 15 minutes into the podcast, we go into more detail on what easy-effort running truly is , or zone 2 training. www.trainmk.com/links
May 30, 2024•32 min
In today's episode we first start by talking about when you learn how to train at the appropriate level, you can change your training for the BETTER. And when you fuel and hydrate around your long runs, your performance will SOAR. Then we end with three components of a great training plan. www.trainmk.com/links
May 22, 2024•36 min•Ep. 31
Have you ever looked at someone and thought: “How do they have so much ‘motivation' with running and lifting?" The Reality is that motivation is a CHOICE everyday; deliberate decisions and thoughts. On today's episode we get into tips on how to remain dedicated and setting yourself up for success with goals. www.trainmk.com
May 16, 2024•19 min
