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Hosted on Acast. See acast.com/privacy for more information.
What if the very shoes designed to protect you are actually making you more prone to injury?
If you’ve ever wondered why your feet still hurt even though you keep buying softer shoes, this episode breaks it all down. I dig into what heavy cushioning actually does to your body, why variety matters more than any single “perfect” shoe, and how foot strength changes the way you run. You’ll hear the simple steps I use to build tougher, more responsive feet, plus how to choose and rotate shoes so your body gets stronger instead of overloaded. If you’ve been stuck in the cycle of soreness, this might be the reset your running needs.
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The single biggest mistake runners make isn't about shoes, diet, or mileage. It's running every single day in the one zone that guarantees burnout.
What if everything you thought about "moderate effort" running was backwards? Most runners are confused about the grey zone because it feels productive but rarely delivers results. In this episode, I break down what the grey zone actually is, why it leaves so many people feeling stuck, and how to tell when it’s helping versus hurting your training. I walk through simple ways to spot it, explain why it’s often called “junk” work, and show how to use it intentionally without burning yourself out. If you want to feel fresher, train smarter, and finally understand where your effort should go, this episode gives you the clarity to do that.
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What if the very activity you've been warned against is actually the best thing you can do for your knee health?
If you’ve ever been told running will ruin your knees, this episode is going to flip that idea on its head. I break down why so many people blame the wrong thing for their pain, what the science actually says about how knees adapt, and the real habits that cause most runners to struggle. You’ll learn the simple changes that protect your joints, help you recover better, and make your runs feel smoother and stronger over time. By the end, you’ll know exactly how to train in a way your body can handle—without guessing, overthinking, or falling into the traps that keep runners stuck.
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The single biggest mistake runners make is trying to run fast on every single run, and it’s the very thing that’s holding you back from your next personal best.
If you’ve ever wondered why you blow up halfway through long runs or can’t seem to get faster no matter how hard you push, this episode breaks down the real reason: your base isn’t strong enough. I dig into what base training actually is, why it matters more than most people realize, and how it quietly transforms your speed, endurance, and resilience. You’ll learn how to structure your easy runs, how the long run fits in, and how to use simple strength, stride, and plyometric work to build a body that can handle real training. By the end, you’ll know exactly how to start doing this in your own running without feeling overwhelmed.
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What if the thing holding back your running is your fear of lifting weights?
If you’ve ever felt torn between running and lifting, this episode shows you how to build both without choosing sides. I walk through what hybrid training really is, why it’s blowing up, and how to make it work even if you’re brand new. You’ll learn the mistakes that keep runners weak, the habits that hold lifters back, and the simple weekly structure that helps anyone get stronger, faster, and fitter at the same time. It’s a clear roadmap for training smarter so your body can finally do more without falling apart.
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What if the biggest thing holding you back isn’t your pace but your training habits?
In this episode, I break down the nine lessons that completely changed the way I train and helped me finally run faster without constant injuries or burnout. You’ll learn why slowing down matters, how to use walking the right way, and what it takes to build the kind of consistency that actually sticks. I explain how progress really works, the mindset shift that makes running feel easier, and the simple habits that make training feel automatic. If you’ve ever wondered why your hard work isn’t showing up in your pace, this episode gives you the tools to fix that—without overcomplicating anything.
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Most runners aren’t stuck because of fitness… they’re stuck because they keep repeating the same mistakes.
Every marathoner is somewhere on the five-level spectrum—and most don’t even realize they’re training themselves into a trap.
In this episode, I break down the stages every runner moves through, the exact moments the transitions happen, and why some levels lead to growth while others quietly wreck your performance, mindset, and enjoyment. You’ll learn how to recognize where you are right now, avoid the psychological and physical pitfalls that derail so many runners, and dial in the approach that keeps you improving without burning out.
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4x4 intervals are the most overrated workout in running, and continuing to do them could be the very thing stopping you from breaking your personal record.
You've probably heard about 4x4 intervals for boosting VO2 max, but are they really the best way to get faster? In this episode, I break down the real science behind VO2 max training and explain why the 4x4 method might be holding you back. I’ll explore why this popular workout often fails both new and experienced runners and, more importantly, I’ll share proven, alternative interval workouts that are just as good—if not better. You'll learn the fundamentals of how this training works and get a clear plan on how to structure these workouts to build speed and endurance safely.
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What if the secret to running faster and training harder isn't found in your workouts, but in what you do when you're not running?
I used to believe that pushing harder meant getting better, until my body finally pushed back. In this episode, I break down what recovery really is, why skipping it silently drains your progress, and how your stress, sleep, nutrition, and mindset all shape the way your body adapts to training. I walk through the difference between true rest and the kind of “easy days” that still count as training, plus the simple habits that help you bounce back stronger instead of burning out. If you’ve ever wondered why you feel tired, tight, or slower even when you’re working hard, this is where everything starts to make sense.
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Losing fitness in the off-season isn’t the setback you think it is—it’s actually where your next breakthrough begins.
What if the fear of losing your running fitness is actually the very thing holding you back? This episode breaks down the surprising science that reveals how resilient your body really is and why those planned or unplanned breaks from training aren't your enemy. I'll share the simple, minimal-effort formula to maintain over 90% of your fitness and show you how to flip your mindset, turning panic into power. You'll learn how to strategically use this time to not just protect your progress, but to set the stage for your biggest running wins yet.
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What if running slower was actually the secret to running faster—and most people just never stick around long enough to see it?
If you’ve ever felt like you’re working hard but not getting faster, or keep getting injured, burned out, or stuck in a running rut, this episode breaks down the exact method to rebuild your fitness from the ground up. You’ll learn why running slower than you think builds real, lasting speed, what to expect each week during your first two months of low-heart-rate training, and the six mistakes that silently sabotage progress before most people ever see results.
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Your arm swing isn’t just movement—it’s balance, rhythm, and power. Get it wrong, and you’re leaving free speed on the table.
What if the thing you’re ignoring in your running form is secretly draining your energy mile after mile? This episode breaks down the real, science-backed reason why your arm swing is a powerhouse for efficiency and balance, not just for looks. I’ll give you four simple fixes and drills you can use immediately to clean up your mechanics, reduce wasted effort, and finally start feeling as strong at the end of your run as you did at the beginning.
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Yup... I tried the “white powder” every pro whispers about—and almost ruined a race.
I road-tested baking soda for running: what it is, how it buffers lactate, and where it actually helps. I break down the science in plain English, show my four real-world tests (including a DIY version of the pricey pro formula), and map out who should even consider it. You’ll see the trade-offs—timing, dose, gut risk—and when a tiny 1–3% bump is worth the stress. If you’re chasing short, hard efforts, there’s a smart way to run the experiment. If you’re not, there’s a better place to put your energy.
Timestamps
[00:00:38] How Baking Soda Works for Runners
[00:02:02] Do This To Help Another Runner
[00:02:32] The Science Behind Baking Soda Buffering In Running
[00:04:46] Experiment 1: This Actually Works
[00:06:39] Use This To Make Your Own Baking Soda and Run Faster
[00:07:05] Experiment 2: My Gut Rebels
[00:08:54] Experiment 3: Cracking The Maurten Baking Soda Code
[00:10:19] Experiment 4: The Truth
[00:11:47] Do You Really Need Baking Soda To Run Faster?
[00:12:34] Use This To Really Race Faster With Less Effort
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Why the Half Marathon Might Be the Perfect Distance
I break down why the half marathon is the smartest distance for real life: enough stress to build stamina and speed, not enough to trash your body or calendar. You’ll get a simple training framework—two quality sessions, one purposeful long run, and easy mileage that actually fits your week—plus how to tweak it whether you’re chasing sub-90 or cruising a first finish. We’ll cover pacing by effort, when to use VO₂ max vs threshold work, and how to rotate long runs without burning out. I’ll also de-stress race logistics, fueling, and travel so you don’t turn a fun weekend into a recovery crater. The punchline: patience compounds; the half teaches restraint; and that’s exactly how you get faster year after year.
Key Takeaways
Half Marathon Advantage – Why 13.1 miles delivers most of the fitness gains with fewer risks.
Training Framework – Two quality sessions, one long run, and smart recovery.
Mindset Shift – Focusing on restraint and sustainability over ego and extremes
Timestamps
[00:49] Why the Half Marathon Is Actually Perfect
[01:22] Run Science Nerd Break
[01:50] Half Marathon vs Full Marathon
[03:25] Definitions
[04:37] Ad Break: Use this to run a faster and smarter half-marathon
[05:06] The Half-Marathon Training Framework
[06:36] What Your Week Actually Looks Like: 3 Days a Week
[07:38] 4 Days Per Week Training
[07:57] Help Another Runner Out
[08:27] 5 Days Per Week Half Marathon Schedule
[09:13] 6–7 Days Per Week Training
[09:52] Half Marathon Energy System Used – Threshold vs Aerobic
[10:48] Half Marathon vs 5K Training
[12:15] Why This Actually Matters Beyond Running
[13:54] Use This to Improve Your Half Marathon Times Slowly
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Most runners ruin race day before the starting line—by doing their long runs wrong.
Most runners either skip their long runs or run them the wrong way—and it’s costing them results. In this episode, you’ll learn how to turn long runs into your most powerful training tool. From easy “cupcake” runs to advanced over-unders, these five long run formats build endurance, pace control, and race-day confidence without burning you out.
Discover how to structure your training year, when to add variety, and how to finish long runs stronger than you started. Whether you’re building your base or chasing a PR, this episode breaks down the science and strategy behind every long run—so you can run farther, faster, and smarter.
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The secret to running farther and faster isn’t fancy workouts—it’s the boring stuff you’re skipping.
Most runners chase quick fixes—faster workouts, new shoes, or trendy training plans—but the real growth comes from mastering the basics. In this episode, I break down the simple “More, Better, New” framework that helps you know when to increase mileage, refine technique, or try something new. You’ll learn how to build a stronger base without burning out, understand why volume rules endurance training, and discover how to use boredom as your secret weapon for real results.
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Most runners skip A-skips — literally — but this one drill can make you faster without running harder.
In this episode, we unpack what makes A-skips so tricky and how to break the movement down into four easy, science-backed steps.
Learn how to coordinate arms and legs, build ankle stiffness and elastic recoil, and improve your running economy — all without adding miles.
Whether you’re a distance runner or just starting out, this episode gives you the exact drills, cues, and programming to finally master this iconic movement.
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What if your 10K time isn’t a fitness issue—but a training mistake?
Your 5K might be strong—but if your 10K falls apart, there’s a reason. In this episode, we dig into the physiology, training strategy, and psychological traps that make the 10K feel like an entirely different sport. You’ll learn why a small change in energy demands exposes your weaknesses, how to adapt your training to match, and how the 10K can actually set you up for marathon success. Includes free 10K training plan and pacing strategy download.
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Most runners overcomplicate race preparation when the fastest times come from ridiculously simple tweaks anyone can master.
Looking to shave seconds or even minutes off your next race time without overhauling your entire training plan? I'm breaking down the most immediate, science-backed performance hacks that you can implement right now - from strategic caffeine timing and proper tapering protocols to game-changing supplements like sodium bicarbonate that can buffer lactate buildup. These aren't complicated multi-month strategies; they're simple tweaks to your race day preparation, nutrition timing, and warm-up routine that can deliver measurable results at your very next event. Whether you're chasing a 5K PR or tackling your first marathon, I'll show you exactly how to cherry-pick the most effective quick wins without adding complexity to your training, so you can finally break through those stubborn time barriers that have been holding you back.
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What if building muscle as a runner isn’t about training harder, but training smarter?
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