Have you ever wondered how much your genetics influence your running? Are your paces or performances a matter of being a gifted athlete, or can you train beyond your genetic disposition? We explore the science of genetics on running performance in this episode. Additionally, we answer a listener’s question about using swimming as cross-training. Discussion points include: A very quick and simple overview of genetics and epigentics The impact of genetics on trainability Is elite athleticism inher...
Aug 31, 2024•29 min
First, we answer a listener’s question about breathing issues during runs. Then, we dive into a whole episode based on requests from listeners: what running gear is overhyped, and what gear is actually worth the cost? Discussion points include: Do you need a Garmin or other running watch? Do you need a chest strap heart rate monitor? Are foot pods worth the cost? Are sweat trackers useful or overrated? Are Whoop or Oura rings useful? Should you purchase compression boots? Are massage guns worth ...
Aug 24, 2024•34 min
How do you measure training intensity on easy runs and workouts? Should you use pace, RPE, or heart rate? We talk about the advantages and drawbacks of each method for measuring training intensity on your runs. Before our main discussion, we answer a listener’s question about caffeine supplementation, coffee, and energy drinks before runs. Discussion points include: When do you want to use pace on your runs? Understanding the different pace calculators How often should you test and reset your tr...
Aug 17, 2024•31 min
Are you struggling with Achilles pain, a chronic high hamstring injury, or another tendon issue? This is the episode for you! We brought on an expert on tendinopathy and tendon health - Dr. Alex Nelson, DPT, owner of Training with Tendinopathy. You can follow Dr. Nelson on Instagram @training_with_tendinopathy Discussion points include: Defining tendinopathy vs tendonitis vs tendinosis Why rest alone doesn’t resolve tendinopathy Warning signs and risk factors for tendinopathy Why you need streng...
Aug 10, 2024•43 min
As unfortunate as it is, it’s inevitable if you run enough: a disappointing race can happen. This experience happens to almost every runner! It’s part of putting yourself out there and chasing your goals. We talk about dealing with challenging races and missed goals in this episode. Before our main topic, we answer a listener's question about scrapping vs foam rolling. Why and how to do a post-race assessment Navigating post-race emotions What can you do in the 24 hours after a tough race? S...
Aug 03, 2024•29 min
Our listener question follows up on the listener question from episode 72 - how do you take objective vs subject approaches to determine your best race distance? Then, we dive into an important topic: pre- and post-run nutrition, and why they matter so much. We dive into the science and provide practical tips that you can implement in your own training. Discussion points include: The definition of LEA and REDs Unintentional vs intentional LEA Symptoms and impacts of LEA How much and what should ...
Jul 27, 2024•30 min
In the midst of a running boom, there is more information than ever being shared on social media. However, some of that information is misguided or presented without nuance - if not just straight up inaccurate. Our “hot takes” episodes guide you through some of these topics, drawing from our years of experience in coaching and from an evidence-based approach to coaching and training theory. Discussion points: Should you take electrolytes daily during the summer? Should your easy pace always be i...
Jul 20, 2024•29 min
We are doing something a bit different in this episode! Periodically, we will bring guests onto the show. Today we have our first guest, who has graciously hosted us on her podcast before. Elisabeth Scott of Running Explained joins us for a discussion on running goals. Discussion points include: Process goals vs outcome goals How much can you improve in a training cycle? How to set realistic running goals How to use race equivalency calculators Mental vs physical limitations How to reset after m...
Jul 13, 2024•34 min
We collected listener questions on Instagram to provide you with a practical guide for how to use heart rate zones for running. Discussion points include: Who should use heart rate zone training? Are Garmin’s heart rate zones accurate? How to calculate your individual heart rate zones Understanding the five-zone model Should you use your watch or a chest strap to measure HR on runs? Should certain runners NOT use heart rate zones? What is cardiac drift? Should you use heart rate monitoring for y...
Jul 06, 2024•37 min
The half marathon is one of the most popular race distance out there, for both experienced and novice runners. This episode focuses on how to train for your first marathon - while minimizing injury risk and enjoying the experience. These tips can also be helpful even if you are an experienced half marathon runner! Discussion points include: Do you need to race shorter distances before you do a half marathon? How long should you spend training for your first half marathon? How to pick a half mara...
Jun 29, 2024•31 min
Are you traveling for a marathon (or other distance) soon, either domestically or internationally? Then this episode is for you! We have tips on how to make your destination race - and all the travel logistics around it - the smoothest and most enjoyable experience possible. Discussion points: Managing your hydration while traveling for a race How to sleep on an airplane How to deal with jet lag around your race Should you do a shakeout run after arriving at your destination? Nutritional conside...
Jun 22, 2024•30 min
Easy runs, interval workouts, strength training, prehab work, warm-ups, cross-training, and recovery - it’s a lot for anyone, much less if you are balancing a job and family! Additionally, you may have received messaging before that you NEED to do more to improve - but maybe that doesn’t mesh with your real life. There is a big gap between training theory and the actual applied practice of training. So how do you fit in running, strength, and supplemental training into your life? We are bringing...
Jun 15, 2024•31 min
This experience happens to virtually every runner. No matter how well your training cycle went, race day doesn’t go as planned. You get sick on race week, the weather forecast looks sub-optimal, you have a lot of work stress, or you just don’t feel great on race day. We draw on our coaching experiences as well as a basic understanding of race day physiology for this episode. Before all that, we answer a listener’s question about what to do in the couple of months before starting a marathon train...
Jun 08, 2024•37 min
Are stability shoes outdated or the magic key to preventing injury? It’s actually neither - for some runners, they are the appropriate shoes, but they aren’t for everyone. We discuss overpronation and stability shoes in this episode. Discussion points include: Understanding pronation and supination in the running stride Is overpronation bad? What are stability shoes and how do you if know you need them? Will stability shoes prevent injury? How do you know if you are wearing the right running sho...
Jun 01, 2024•29 min
The big marathons including Boston and New York are ubiquitous on social media - but do they live up to the hype? We take a different format in our episode today and provide you with a nuanced hot take (as paradoxical as that sounds) on the most popular marathons. First, we answer a listener’s question about taking Tylenol or Advil before a race. Then, we dive into a hot take: are the World Marathon Majors, including the Boston Marathon, overhyped on social media? Discussion points include: How ...
May 25, 2024•28 min
The running community talks a lot about longer distances, but we are focusing in this episode on an underrated distance: the mile. While most runners can run multiple miles without stopping, racing a mile as fast as you can is an entirely different challenge. In this episode, we discuss how to improve your mile time - whether you are aiming for a 5 minute mile or 12 minute mile. Discussion points include: What are the benefits in racing a mile? The physiology of racing a mile How to train for a ...
May 18, 2024•33 min
A number of listeners have asked us some questions based on common running myths - and so we’re here today to refute some of those myths! From running making you look older to marathons being bad for your health, we wade through the myth and evidence in this episode. How does blood donation impact your running? Does running make you look older? Do zero drop shoes protect you from running injury? Should you stop running when you reach menopause? Is running marathons bad for your health? Does swea...
May 11, 2024•28 min
Larger encompasses a variety of body types: taller than average, more muscle, or higher body mass. Both Laura and Amanda are taller than the average female runner and have worked with runners of a wide range of body sizes. However, we’ve noticed that a lot of the online advice that focuses mostly on how to start running if you have a larger body - but what about if you are a seasoned runner who is taller, more muscular, or heavier? Discussion points include: What are the Athena and Clydesdale ca...
May 04, 2024•30 min
First, we answer a listener’s question on how to do when your race doesn’t go as you hoped. Then, we dive into a commonly asked question: how do you start running again after an injury? Importantly, this is not medical advice nor is it individual guidance - this is generalized running advice. Discussion points include: When can you start running again injury? Designing return to run plans based on how long you were off How to use cross-train during injuries How to reintroduce hard workouts/fast ...
Apr 27, 2024•31 min
One of the most popular running goals is to run a half marathon in under two hours. A 1:59 half marathon is faster than the average finisher - it's a time that represents lots of hard work and dedication. In this episode, we are sharing tips from our years of coaching runners to this goal. Even if you have already run a sub-2 half marathon, this episode may still have some helpful running tips for you! Discussion points include: How do you know if you could run a sub-2 half marathon? Trainin...
Apr 20, 2024•34 min
What’s the difference between a VO2max and threshold running workout? This episode is your guide to all the different type of running workouts, including interval runs, tempo runs, and more. Before delving into the main discussion, we answer a listener’s question on running shoes for the treadmill. Discussion points include: When should you start adding running workouts to your training? How to start introducing running workouts as a beginner What are fartlek runs? Distinguishing between tempo r...
Apr 13, 2024•36 min
We received several listener questions about strength training for runners, and this episode has answers! Discussion points include: Sample schedules for how to include strength training with your running Should you always lift on the same day as a hard run? What are the benefits of strength training for runners? Managing muscle soreness from strength training Should you run or lift first? Is bodyweight strength training enough for a strength training program for runners? How heavy of weights sh...
Apr 06, 2024•36 min
How much of a difference do age and gender actually make when it comes to training and performance? We’re taking a deep dive into those topics in this episode! Discussion points: Why do some runners get faster with age? Shifting your perspective on goals as a masters athlete Understanding the physiological causes of gender differences in running Sociocultural variables impacting gender differences Do female athletes need to train differently than male athletes? How much do age and gender actuall...
Mar 30, 2024•32 min
Join us for another updated episode today! This episode is an update - with better audio quality and additional information - on our popular marathon pacing episode. Discussion points include: Understanding different pacing strategies How does weather impact your marathon pacing Should you use heart rate to set your race day strategy? How to pace a marathon on hilly courses, downhill courses, etc. How to use your fueling strategy to support your pacing strategy When should you start pushing hard...
Mar 23, 2024•37 min
Curious about how to build running endurance? If learning how to run faster and longer is your goal, you will want to listen to this episode. Discussion points include: The most important factor when building endurance (our answer may surprise you!) The importance of properly warming up How to overcome cardiac drift Should you use heart rate, RPE, or pace? How to use walking to build your running endurance Can uphill running help you build running endurance? Does strength training help you run l...
Mar 16, 2024•31 min
As a disclaimer, the advice provided in this episode is general. We encourage discussing your individual situation with your OB/GYN or other healthcare provider. This episode is targeted both toward pregnant runners and coaches who may work with pregnant athletes or those looking to support pregnant runners in their lives. Discussion points include: Basic medical recommendations What is safe for running while pregnant? How to navigate body changes during pregnancy as a runner Hydration and nutri...
Mar 09, 2024•32 min
You asked and we are answering! This episode answers listener questions on all things running, including: Should you do a tune-up race or a baseline race before training? Can anyone run a marathon? How to manage incontinence/leakage when running How do you pick the right running coach for you? Are apps like Apple Fitness or Peloton effective for general strength training? How do you incorporate group runs into a training plan? How do you care for blisters, calluses, and black toenails? Do you ne...
Mar 02, 2024•33 min
Are you tired all the time, both during runs and during the rest of the day? We have received a few listener questions on this topic, so we are taking a deep dive into training fatigue, abnormal fatigue, bloodwork, training load management, and more! Amanda’s experience with fatigue and running Normal vs abnormal fatigue Is your nutrition causing fatigue? Low energy availability Eating disorders and disordered eating Is it your training plan that is making you tired? Other factors that may cause...
Feb 24, 2024•33 min
Is running the Boston Marathon a dream of yours? As most runners know, you need to run a Boston Marathon Qualifying time (BQ) if you want to run Boston (outside of doing a charity bib). BQ times are challenging for most runners - so we are sharing what we have found works in real-life coaching practice. Before all that, we answer a listener’s question on beetroot supplements for running. Discussion points include: Intrinsic vs extrinsic factors that influence one’s ability to run a BQ How to cho...
Feb 17, 2024•35 min
We recognize that the long run is only one piece of marathon training. However, one of the most common questions we hear as running coaches is: how long should you run before a marathon? Should you follow the commonly cited rule that you should never run longer than three hours in training? We re-recorded our first ever episode for an updated discussion (with better audio quality!). We dive into the science of marathon long run length, as well as provide some practical recommendations. Before al...
Feb 10, 2024•34 min
