Run-walk is an under-rated training approach for many runners. It’s not just reserved for new runners: you can use it during the summer heat, when returning from injury or having a baby, in ultra distances, as you age, and more. This episode focuses on run-walk, including when to use it, how to structure it, how to pace it, and more. Thank you to our sponsors: ✨ Upstep: Custom orthotics, molded from the comfort of your home. Use code RUNTOTHEFINISH at https://www.upstep.com/?ref=cajmuang for $20...
Oct 18, 2025•36 min•Ep. 138
If you’ve had it before, you know that nagging pain in the arch of your foot all too well. We sit down with Dr. Lisa Mitro, DPT, to discuss how to treat one of the most common running injuries - plantar fasciitis. She describes the symptoms of plantar fasciitis, how to treat it acutely and long-term, and answers your biggest question - how you can keep running. Thank you to our sponsors: ✨ Tailwind : Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, enduran...
Oct 11, 2025•39 min•Ep. 137
VO2max is trendy right now - but is training for VO2max legit or grift? We dive into the science of VO2max, how to improve it, and if it actually matters for long-distance runners. Thank you to our sponsors: ✨ Upstep : Custom orthotics, molded from the comfort of your home. Use code RUNTOTHEFINISH at https://www.upstep.com/?ref=cajmuang for $20 off your purchase. ✨ FlipBelt : Sleek storage options, including no-bounce running belts and shorts. Use code TLF20 at flipbelt.com for 20% off your purc...
Oct 04, 2025•32 min•Ep. 136
As we approach our 1 MILLION plays marker, we wanted to take you on a peek behind the scenes! Get to know us a little bit more in this special episode where we discuss the podcast, take you behind the scenes on content and production, and share a bit more about ourselves. Thank you to our sponsors: ✨ Upstep: Custom orthotics, molded from the comfort of your home. Use code RUNTOTHEFINISH at https://www.upstep.com/?ref=cajmuang for $20 off your purchase. ✨ Tailwind : Complete sport nutrition made ...
Sep 27, 2025•36 min•Ep. 135
The World Marathon Majors (New York, Chicago, Boston, Sydney, London, Tokyo, and Berlin) are the most popular races in the world. However, with their popularity come some unique logistical challenges: international travel, jet lag, large crowds, and more. We’ve coached dozens (if not hundreds) of runners through the world majors and bring you our best advice for setting yourself up for an enjoyable and successful race experience at a World Major Marathon. Thank you to our sponsors: ✨ Tailwind : ...
Sep 20, 2025•39 min•Ep. 134
After receiving many questions about weight loss for runners, we decided to bring on a performance dietitian to discuss this delicate topic. Lydia Nader-Urdiales is a registered dietitian who has worked with runners on their performance and body composition goals - and is a runner herself. She discusses how weight loss can be achieved without spiking your injury risk or sacrificing your performance - and some of this discussion may surprise you. Thank you to our sponsors: ✨ Upstep: Custom orthot...
Sep 13, 2025•41 min•Ep. 133
Race day seldom goes as planned. Whether you forget to pack something, the forecast isn’t favorable, or you encounter some challenging miles, race day problems can happen to even the fittest of runners. We draw on our years of coaching hundreds of runners to guide you through how to creatively problem-solve various race-day issues. Even when the race doesn’t go your way, you can still come away with a positive experience and maybe even a PR! Thank you to our sponsors: ✨ Tailwind : Complete sport...
Sep 06, 2025•40 min•Ep. 132
Zone 2 is the most popular training zone - but is it the only training zone you need? We delve into all five training zones and their unique benefits. You’ll learn how to determine each zone by heart rate, rate of perceived exertion (RPE), and talk test, plus how to use them in training. *Laura misspoke around minute 23. The Cori cycle converts lactate into glucose, not glycogen, to then be shuttled back into the muscles to undergo anaerobic glycolysis. Thank you to our sponsors: ✨ Upstep : Cust...
Aug 30, 2025•38 min•Ep. 131
What happens if ChatGPT makes you a training plan? Will wearing a weighted vest protect you from the symptoms of perimenopause? Are continuous glucose monitors the tool for improving your nutrition? We tackle several social media trends and give our unfiltered, evidence-based hot takes. Thank you to our sponsors: ✨ Tailwind : Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutr...
Aug 23, 2025•40 min•Ep. 130
You can’t scroll social media without seeing someone tell you how you have to hit a 180 spm cadence, stop overstriking, or do these exercises for better running form. But do you really need to change your running form? We dive into the science and discuss whether or not changing form is beneficial - plus offer some practical tips if you do want to improve your own natural running form. Thank you to our sponsors: ✨ Tailwind : Complete sport nutrition made simple, including hydration mixes, high-c...
Aug 16, 2025•34 min•Ep. 129
Isotonic, real food, maltodextrin, sugar-free, and high-sodium: if you have recently shopped for running gels, you likely have seen these terms and more on the labels. We sit down with sports dietitian Kylee Van Horn to understand the labelling on your sports nutrition products and how to pick the best running gel for you. Thank you to our sponsors: ✨ Tailwind : Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code T...
Aug 09, 2025•38 min•Ep. 128
Peak weeks are often discussed in the context of the marathon; however, whether you are training for a short distance like a 5K/10K, a half, marathon, or even an ultra, your training will include a peak week - the week of the highest volume and/or hardest workouts. Peak week is not a magical week - but it does matter in a training build. In this episode, we guide you through what a peak week is, mistakes to avoid, and tips to help you come out of your peak week healthy, fit, and ready to race. Y...
Aug 02, 2025•30 min•Ep. 127
More than likely, your watch reports your resting heart rate (RHR) and heart rate variability (HRV) - but what do these numbers actually mean? We look at the science behind these metrics and discuss whether or not runners should use HRV and RHR to adjust their training. You will learn: ✅ Why does resting heart rate matter for runners? ✅ Should you use HRV to inform your training? ✅ Does these metrics help you recover better? ✅ Does tracking your HR improve your running performance? ✅ Are your HR...
Jul 26, 2025•32 min•Ep. 126
In this episode, we’re talking about how to plan out your race calendar! Most races now require signing up months, if not almost a year, in advance. We’ll guide you through how to plan out goal races, how often to race, and more. You will learn: ✅ How to pick races based on your goals ✅ Why racing a variety of distances can be beneficial ✅ How to approach several races in one season ✅ Racing frequency for beginners vs experienced runners ✅ How to run back-to-back marathons ✅ How often can you ra...
Jul 19, 2025•41 min•Ep. 125
Enneagram is a model of understanding your personality and motivations. While its scientific validity is mixed, some research indicates it may be helpful for understanding personal growth. Whether or not it is psychometrically valid, Enneagram is a popular way to help understand your motivations - which can help you through the psychological aspects of running. In this episode, we take a less scientific, more fun approach with Jillian Keaveny, a Denver-based coach who uses Enneagram to help athl...
Jul 12, 2025•46 min•Ep. 124
The half marathon is one of the most popular race distances - but it is also one that runners can dismiss because it’s not a marathon. However, all-out racing a half marathon can be a very rewarding challenge if you approach it correctly. In this episode, we discuss some of the most common half marathon training mistakes and how you can avoid them. You’ll learn how to train for a half marathon PR, how to set half marathon goals, how to taper for a half marathon, and fueling and pacing strategies...
Jul 05, 2025•37 min•Ep. 123
If you are preparing for a hilly race, such as the New York City Marathon, or a downhill race such as a REVEL marathon, your training will look different from what it would for a flat marathon. We guide you through an evidence-based, practical approach for training for a hilly race - including creative interventions if you live in a flat area. You will learn: ✅ The different energetic and mechanical demands of uphill and downhill running ✅ How to muscularly prepare for a downhill race ✅ How to t...
Jun 28, 2025•35 min•Ep. 122
As many runners know, a run takes more time than just the miles themselves. You have a pre-run warm-up and recovery nutrition - and so you may wonder if you really need a cooldown after your run, or if you can save some time there. In this episode, we answer a common listener question about what a cooldown after runs actually does - and if you need to do them. We break this discussion into a physiological explanation of what a cooldown does (and what a cooldown won’t achieve) and a practical exp...
Jun 14, 2025•34 min
Are you confused about all the zone 2 chatter on social media? Do you experience frustration when you try to run and your watch tells you running in zone 3 despite it feeling easy? There is so much information about zone 2 and running - and some of it is correct, some of it is over-simplified, and some is over-exaggerated. In this episode, you will learn what exactly zone 2 is - and how much it actually matters for running. We answer your questions about zone 2 and dispel myths about zone 2. You...
Jun 07, 2025•40 min•Ep. 119
Are you looking for a good audiobook to listen to as you start logging more miles this summer? We have a whole list of audiobook recommendations for your long runs, plus our current favorite running books. Our recommendations include: Up to Speed by Christine Yu Peak Performance by Steve Magness and Brad Stulburg Run to the Finish by Amanda Brooks Out of Thin Air by Michael Crawley Good for a Girl by Lauren Fleshman Everything Fat Loss by Ben Carpenter The Athlete’s Gut by Patrick Wilson Run Lik...
May 30, 2025•29 min•Ep. 118
In this episode, we are joined by the wonderful Mirna Valerio, a best-selling author, content creator, and accomplished ultra runner and multisport athlete. Mirna discusses how she learned to embrace new sports and hobbies during a long break from running. Whether you take an intentional or forced break from running, you’ll learn a lot from her discussion on identity, the mental side of a break from running, and more. In this episode, you’ll learn from her about: Identity and running How she ven...
May 23, 2025•45 min•Ep. 117
Whether you are aiming for a 1-hour 10K, want to run a sub-50 min 10K, or even a sub-40 min 10K, this episode is for you! We discuss how to run PR in the 10K, no matter your pace. This episode is for intermediate to experienced runners. If you are looking for more information on your first 10K, tune into episode 38! In this episode, you will learn: The benefits of including a 10K in your race schedule Weekly volume and long runs when aiming for a 10K PR Our favorite 10K workouts when training fo...
May 16, 2025•38 min•Ep. 116
One of the most common running questions, from the 5K to the marathon, is about how to set goals. You have big, exciting time goals and you want to achieve them - but are they realistic? How much progress can you expect in a training cycle? How do you set goal pace? This discussion brings you practical guidance for setting time goals in running, whether you are a beginner or an experienced runner. We discuss setting marathon goals, as well as setting half marathon goals and 10K/5K time goals. In...
May 10, 2025•34 min•Ep. 115
Morning runners will skip a pre-run snack for many reasons: gut comfort, time constraints, or the belief that running fasted will make them faster. For years, fasted running was trendy and even recommended. However, science and training theory evolve, and so we’re here to tell you in 2025: fed is fastest, and that includes during training. We address some common misconceptions around fasted running. Does fasted cardio make you a better fat burner - and does that even matter for running performan...
May 03, 2025•36 min•Ep. 114
Many runners find it difficult to balance their enjoyment of the sport with their goals. We sit down with Laura Green (@lauramcgreen), who has created her brand around the fun side (and poking fun at) running. She chats about finding the balance of fun and competition in your running. This episode is sponsored by: BodyBio: If you are searching for a flavorless electrolyte, consider BodyBio E-lyte! Use code AMANDA25 and follow link to bodybio.com to try E-lyte electrolyte concentrate for your sum...
Apr 26, 2025•38 min•Ep. 113
Fatigue resistance - also called durability or physiological resilience - is the ability to not slow down when physiological fatigue sets in. Fatigue resistance is what part of what keeps you from slowing down at the end of your half marathon, marathon, or ultra. We dive into the science of durability, as well as providing practical tips for how to improve your fatigue resistance. In this episode, you will learn: What is fatigue resistance? How do you measure durability? How much difference does...
Apr 19, 2025•32 min•Ep. 112
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
