Many episodes back, we provided some guidance on how to run a 5K as a newer or intermediate runner. This episode is for our more experienced runners who are coming to the 5K and want to run fast. Whether you are aiming for sub-20 and or sub-30, this episode will guide you through how to structure your training for your fastest 5K yet. In this episode, you will learn: If you need long runs during 5K training How many miles per week should you run for 5K training? How to structure speed workouts i...
Apr 12, 2025•36 min•Ep. 111
With record numbers of lottery entrants to the majors, we are seeing marathon participation boom! More runners are finishing the marathon now than ever. The average women’s marathon finish time is now approximately 4:50 - which means many runners finish in the five to six hour range. This episode provides a guide for 5-6 hour marathoners, whether you are running your first marathon or aiming for a PR in that time range. In this episode, you will learn: How to pace a 5 hour marathon How many week...
Apr 05, 2025•28 min•Ep. 110
We speak often on this podcast about strength training for runners - which is drastically different than lifting for aesthetics. We are joined by running and strength coach Montana Depasquale for a discussion on how to pick a strength training plan that will actually improve your running performance - not just change your appearance. In this episode, you’ll learn: What to look for in a strength training plan Should you lift to failure? How to start and progress your strength training How do you ...
Mar 29, 2025•39 min•Ep. 109
Most runners inevitably deal with these minor issues - blisters, black toenails, chafing, and more. They aren’t full injuries, but they certainly are inconvenient and uncomfortable. We guide you through how to prevent these, how to treat them, and if you can run through them when they happen. In this episode, you’ll learn how to deal with: Calf cramps Blisters Chafing Black toenails Numb toes during a run Red and itchy legs while running Side stitches Sunburns Resources: https://runtothefinish.c...
Mar 22, 2025•34 min•Ep. 108
If a 10-15 minute investment each week helped you run faster, would you do it? In this episode, we explore plyometrics for runners and how they can help you run faster with just a few minutes per week - when done correctly. In this episode, you’ll learn: What are plyometric exercises? How runners can benefit from plyometrics How to incorporate plyometrics into your routine Who should NOT do plyometrics Sample plyometric exercises Common plyometric mistakes to avoid References: PMID: 38165636 PMI...
Mar 15, 2025•29 min•Ep. 107
Ketones, bicarb, creatine, and more - there are more supplements for runners on the market now more than ever. We discuss some of the most popular supplements for runners, including the research, potential benefits, risks, and more. In this episode, you’ll learn about: Branched chain amino acids (BCAAs) Ketone monoester supplementation Sodium bicarbonate (“bicarb”) supplements Black currant supplements Creatine for runners This episode is general guidance. Please consult a medical profession for...
Mar 08, 2025•36 min•Ep. 106
We sat down for a thought-provoking discussion with Tina Muir, former elite runner and sustainability advocate. Tina brings a balanced and accessible approach to how runners can reduce environmental waste and make small, effective changes for climate justice. Tina hosts the Running for Real podcast, on which she discusses climate justice and social change. She is the co-author of Becoming a Sustainable Runner, is the Sustainability Director of the 2025 World Road Running Championships, and has a...
Mar 01, 2025•35 min•Ep. 105
After completing a marathon or two, most runners set their sights on running their fastest marathon. However, when you train for a marathon PR, it’s too easy to fall into the trap of overreaching, or to end up injured. In this episode, we’ll guide you through how to train for a marathon PR - and actually reach that PR on race day. The advice is this episode is targeted towards intermediate and experienced marathoners; if you are running your first marathon, we recommend tuning into episode 17 (h...
Feb 20, 2025•36 min•Ep. 104
You asked, and we answered - it’s another Q&A episode! In these episodes, you can pick our brains as experienced running coaches. All answers are generalized, not individual. We answer your questions, including: Is running selfish? How do you add in speedwork as a beginner? How do you prevent overstriding and increase your cadence? How does wind impact your running paces? Does creatine supplementation help runners? Should you run with ankle weights? Are compression socks useful? References a...
Feb 15, 2025•30 min•Ep. 103
Mobility is a buzzword in the fitness space - but what does it actually mean? Can improving your mobility help you run faster? Do you need complicated routines, or just a few intentional movements? We sort through the trends to bring you an evidence-based and practical approach to mobility for runners. In this episode, you’ll learn: The difference between mobility and flexibility Why does mobility matter for runners? The relationship between mobility, flexibility, and running economy Does greate...
Feb 08, 2025•30 min
Is cross-training just for injured runners, or could it unlock your best running performance? We are joined in this episode by Mary Johnson, a running coach who recently ran a 3:08 at CIM. Mary has embraced cross-training as both an athlete and a coach; in this episode, she shares how it’s helped her get faster - and how it can do the same for you. In this episode, you’ll learn: What counts as cross-training for runners? If all runners benefit from cross-training How doing workouts in cross-trai...
Feb 01, 2025•35 min
You’ve likely encountered all sorts of different marathon training plans - Higdon, Hansons, Run Less Run Faster, Low Heart Rate, and more. You may have wondered which of these plans, if any, is right for you - and we are here to take that guesswork out for you! In this episode, two seasoned running coaches examine different marathon training methodologies. This is episode 100 and we want to thank each and everyone of you for listening and supporting the podcast! Discussion points include: Defini...
Jan 25, 2025•34 min
Is heel striking bad? Should you change your running form? You’ve probably heard conflicting answers on your questions about running injuries - so we bring the science to work through myth vs supported theory on running injuries. We also share approaches for actually reducing your injury risk - and these may surprise you. Discussion points include: Does heel striking cause injury? Should you change your running form? Do max-cushioned shoes increase injury risk? Did you get injured because you di...
Jan 18, 2025•33 min
You’ve likely heard that high sugar consumption has health risks - so how do you reconcile that with your need to fuel as a runner? Is sugar bad for runners, or is it a necessary fuel source for your fastest running and healthiest self? (Spoiler: it's the latter!) We brought on Cortney Berling, RD, MPH, to dispel common myths about sugar for runners. Discussion points include: Defining the different types of sugar What’s the difference between using candy and gels on runs? Whole foods vs enginee...
Jan 11, 2025•35 min
We take an informed deep dive on run streaks. Who benefits from run streaks (if anyone)? What are the risks and drawbacks? Are there alternative goals you can set? Discussion points include: What defines a running streak? Why are running streaks so popular? What are the drawbacks of run streaks? When should you stop a running streak? How to safely do a run streak Alternative activity streaks What to do if you feel like you need to run every day If you enjoyed this episode, you may also like: 24:...
Jan 04, 2025•30 min
Warming up before a run is something both Amanda and Laura have repeatedly preached - so in this episode, we take a deeper dive into warm-ups. We explore the science warming up properly before a run and provide practical examples of how to warm up before different types of workouts. Discussion points include: Why should you warm up before running? How long should a warm-up be? Should you stretch before a run? Examples of pre-run dynamic stretches How to warm up before speedwork How to warm up be...
Dec 14, 2024•34 min
Are you plagued by pain over the front of your lower legs? Shin splints are one of the most common running injuries. However, the treatment is not as simple as Google suggests - shin splints won’t heal for good with just rest and ice alone. In this episode, we take a look at shin splints based on research, basic anatomy/biomechanics, and a training perspective. This episode does not replace physical therapy. Discussion points include: What are shin splints? Can you run through shin splints What ...
Dec 07, 2024•30 min
Do you dream of doing an ultra marathon some day - but you feel intimidated by the training, gear, or logistics? If so, this episode is for you. We brought on Coach Rhandi Orme to share her first-hand experience and coaching expertise to help you understand what it takes to run an ultra - and how to know if you are ready for your first ultra. Discussion points include: Common misconceptions about ultra marathon training How do you know if you are ready to do your first ultra? How many times per ...
Nov 30, 2024•37 min
You’ve got running questions - and we have your answers! Join us today as we answer your running questions, including: Should you run on concrete or asphalt? What should you do after completing a Couch to 5K program? Can you keep PRing in your 40s? Is racing weight something to worry about? Can you do Hydrox during marathon training? Can you go too slow on your easy run days? Should you do a two week or three week taper? How do you rebuild mileage after a race? How do you know if you should stic...
Nov 23, 2024•35 min
How much water do you need to drink during a run? Do you need electrolytes? We've got answers to all your hydration questions in this episode! First, we answer a listener’s question on liquid calories as a pre-race nutrition strategy. Then, we take a deep dive into the science of hydration for runners - and practical takeaways you can use to feel better on your runs. Discussion points include: Why does hydration for runners matter so much? The role of electrolytes (including sodium) in hydration...
Nov 16, 2024•37 min
Do you need to hire a running coach? If you want to hire one, how do you find the right one for you? We draw on our experiences of working with hundreds of runners over almost 20 years combined to guide you through how to find a running coach! How do you know if you will benefit from a running coach? What’s the scope of a running coach? Can you work with a running coach even if you aren’t doing a race? How do you find the right running coach for you? Does a coach’s own race times matter? Questio...
Nov 09, 2024•38 min
Being a runner does not mean that bone stress injuries are inevitable! We bring on a specialist today to discuss running and stress fractures, including how to prevent and treat bone stress injuries. Discussion points include: What is a bone stress injury? Understanding stress reactions, stress fractures, and full fractures Signs and symptoms of a bone stress injury Risk factors for stress fractures Does bone location impact your recovery rate? How can runners improve their bone mineral density?...
Nov 02, 2024•46 min
Struggling with knee pain on the outside of your knee? Today’s episode may help! We are not physical therapists, so we approach the topic of IT band syndrome based on a coaching perspective and research. If you are dealing with IT band syndrome, we encourage you to reach out to a PT! Discussion points include: The anatomy of the IT band Should you foam roll your IT band? What causes IT band syndrome? What exercises can address IT band pain? Will stretching help the IT band? Will cortisone shots ...
Oct 26, 2024•32 min
Are you preparing for RunDisney weekend, a Ragnar relay, Hood to Coast, the Speed Project, or another multi-stage race? This episode is for you! Two experienced running coaches share expert opinions on how to train for multi-day races - and how to strategize so that you feel good during these races. The physiological demands of multi-stage races The importance of hydration and fueling during relay races Developing a pacing and recovery strategy for relay races How to include a Ragnar race in a l...
Oct 19, 2024•32 min
What do Oscar Wilde, fluid dynamics, and running have in common? The treadmill! We answer your most common questions about treadmill running, including if you need a 1% incline, whether you can train for a race on the treadmill, and how to enjoy treadmill runs. Discussion points include: Shifting your mindset around treadmill running Is it harder to run on a treadmill? Can you train for a marathon on a treadmill Do you need to use a 1 percent incline on the treadmill? Is your watch or your tread...
Oct 12, 2024•35 min
Don’t skip this episode just yet - every runner, male, female, non-binary, parents, child-free, etc can learn from Dr. Amanda Fisher! In this episode, Dr. Fisher explores how your pelvic floor impacts your running, including hip and groin injuries, bladder control while running, and even the runner’s trots. We have received many questions about these topics and felt it best to bring on an expert about running and your pelvic floor. Discussion points are: What is your pelvic floor and why does it...
Oct 05, 2024•37 min
Most runners share the common experience: a jittery, anxious feeling as you line up before your race. Pre-race nerves happen - and while some nerves can be a performance enhancer, too much anxiety can wreck your race. We provide guidance for managing pre-race anxiety in this episode as we draw upon our experiences of working with hundreds of runners. Discussion points include: What it means if you have pre-race nerves Why you want to work on controlling excessive pre-race anxiety How to calm you...
Sep 28, 2024•29 min
This episode brings in some new research to update one of our early episodes - running on your period. In addition to talking about cycle syncing, we expand this episode to discuss how to deal with cramps, PMDD, and other PMS issues while running. This episode should be super helpful if you are a female runner or a coach to female runners! Discussion points include: A quick overview of the menstrual cycle Why cycle syncing may actually impair your performance The effects of menstrual cycle phase...
Sep 21, 2024•30 min
Did you know that you can finish a marathon up to half of an inch shorter than when you started? Or that there’s a reason it feels so hard to climb up and down stairs after a marathon? It may surprise you all that happens to your body after a marathon! First, we answer a listener’s question about time on feet for easy-paced long runs. Then, we dives into the nuances around a popular topic on social media: how much time should you take off running after a marathon? We take a step back first to un...
Sep 14, 2024•32 min
In this episode, we are joined by ultra runner, coach, and scientist Dr. Alyssa Olenick (aka Doc Lyss)! Dr. Olenick has her PhD in Exercise Physiology and joins us to discuss the overlapping fields of hybrid training and female physiology. Discussion points include: Dr. Olenick’s research on female athletes Why runners need to consider both health and performance in training Defining hybrid training Why loading the spine is so important for runners Do female runners respond differently to zone 2...
Sep 07, 2024•49 min
